Tag: research

Hypertrophy

Blood-flow restricted training 101

Jeremy Loenneke is an assistant professor of Exercise Science in the Department of Health, Exercise Science and Recreation Management at the University of Mississippi and has a PhD in Exercise Physiology from the University of Oklahoma. He is based in Oxford, Mississippi. Blood-flow restricted (BFR) training is exactly what it sounds like. It involves restricting blood flow into the muscle you are training, and occluding – or preventing – blood flow out of the muscle. In lab settings this is typically applied with specialised equipment, but can also be applied with knee wraps in the gym. This type of resistance…

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Supps

How safe are your supps?

In January 2015 January Welsh sprinters Gareth Warburton and Rhys Williams were suspended from competition for six and four months respectively by UK Anti-Doping (UKAD) after testing positive for banned substances following an out of competition test in June 2014. Both athletes’ defence was that they had inadvertently taken the substances, banned by the World Anti-Doping Agency (WADA), through the consumption of contaminated sports nutrition products.

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Fat Loss Hypertrophy

Think like an artist to build your best-ever body

Nick Mitchell is a leading body composition expert and the founder of the Ultimate Performance global personal training gym. He is based in Los Angeles. Picture a potter at his wheel, sitting in front of a lump of clay. To shape and sculpt it into a thing of beauty, he must understand the science behind his craft, and have the experience of putting that knowledge into practice as efficiently and effectively as possible. Yet he must still constantly make small yet significant touches to the clay to mould it and keep it advancing towards the finished product he ultimately set out…

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Fat Loss Nutrition

Why calories always count

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He lives in Auckland, New Zealand. Are you focusing on nutrition incidentals and missing the factors that will have the biggest effect on your body composition? One of the most common things I see among bodybuilders or people interested in body composition is that we don’t know what are the big rocks and what are the pebbles. As a result we sometimes spend a lot of time and energy on the pebbles before we even have the big rocks in place. The reason why…

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Hypertrophy Nutrition

Why more protein means more muscle

Dr Jose Antonio is CEO and co-founder of the International Society Of Sports Nutrition and assistant professor of exercise and sports science at Nova Southeastern University in south Florida. When we talk about ‘high-protein’ diets the first thing we have to do is actually define what such a diet is. If you look at the existing scientific literature it can be very misleading because if someone’s daily intake of dietary protein is higher than the recommended daily amount, then it’s instantly classed as a ‘high-protein’ diet. In the US the recommended daily allowance (RDA) of protein is 56g. The UK’s…

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Hypertrophy

Are low testosterone levels holding you back?

Editor’s Note: We were very sorry to hear of the passing of Charles Poliquin in September 2018 aged 57. He was responsible for popularising so many of the training methods used today in gyms the world over and, as much as anyone, changed the way we all lift weights for the better. For that, we will be forever grateful. Charles Poliquin is one the world’s most successful strength coaches, having coached Olympic medalists in 17 different sports. He is based in The Rockies, Colorado. Men today have lower testosterone levels than at any point in human history. Can I provide…

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Hypertrophy

Should you try blood flow restricted training?

Jeremy Loenneke is an assistant professor of Exercise Science in the Department of Health, Exercise Science and Recreation Management at the University of Mississippi and has a PhD in Exercise Physiology from the University of Oklahoma. He is based in Oxford, Mississippi. Blood flow restricted training is exactly what it sounds like. It involves restricting blood flow into the muscle you are training, and occluding – or preventing – blood flow out of the muscle. In lab settings this is typically applied with specialised equipment but can also be applied with knee wraps in the gym. This type of resistance…

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Nutrition Recovery Supps

Do you need post-workout carbs?

Aaron Deere is a sports nutritionist, functional medicine consultant and advanced personal trainer. He is based in London. If you take on carbs as soon as your workout finishes in the belief that you need to replenish energy levels as quickly as possible, you may be taking on unnecessary calories, especially if getting lean in your primary training objective. That’s because replacing the glycogen you’ve just burned isn’t as crucial to recovery as some have claimed. Indeed, unless you are training very intensively and multiple times per day – like a pro athlete – it’s likely that your current diet…

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Hypertrophy

How often should you lift to failure?

Chris Beardsley is a biomechanics researcher. He is also the editor of Strength and Conditioning Research. He is based in Loughborough, Leicestershire. Lifting to muscular failure when strength training is a tactic used by bodybuilders, pro athletes and the general population for maximising gains in muscular size. But is going all the way to muscular failure really better than leaving a few reps in the tank? Before we go any further, we need to establish exactly what the term ‘muscular failure’ means. Muscular failure is frequently used in research studies but precise definitions of this term are quite rarely discussed. In…

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Hypertrophy

The muscle fibre growth formula

Chris Beardsley is a biomechanics researcher. He is also the editor of Strength and Conditioning Research. He is based in Loughborough, Leicestershire. If you know which upper-body muscles are predominately made up of either fast-twitch or slow-twitch muscles fibres you are better able to train your chest, shoulders, arms and lats to elicit maximum gains. First, here’s a brief recap on fibre types. Muscles with large proportions of type I (or slow twitch) fibres are highly resistant to fatigue and respond best to sets of higher repetitions. Muscles with a large proportion of type II (or fast twitch) fibres fatigue…

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