Category: Muscle Science

Protein for Sport Performance

/ Posted 05.13.2013

Which is better? Carbohydrate alone or an isocaloric amount of carbohydrate plus protein? Those old-school fools will tell you that … continue reading

Supersets for Fat Loss

/ Posted 03.20.2012

Q: All your workouts seem to rely on supersets for fat loss. Is there any scientific research to back up … continue reading

Exercise May Protect Telomeres

/ Posted 11.15.2011

Exercise may prevent stress on telomeres, the protective caps on the ends of chromosomes that are a measure of cell … continue reading

Rep Range for Best Muscle Gains

/ Posted 11.11.2010

You have been eating complex carbs in the morning and afternoon, but you may need to get them throughout the day. When I was trying to get big, I ate twice as much carbohydrate as I ate protein. That’s what helped me achieve my goal.


Phenomenal Abdominals

/ Posted 07.03.2010

That’s the whole point of weight training and explains why you can build muscle by lifting weights but not by doing calisthenics.


Undulate to Invigorate Gains

/ Posted 06.24.2010

As a rule of thumb, I would say that the musculature grows best when both high-volume phases, known as accumulation phases, are alternated with high-intensity phases, known as intensification phases. The respective length of each phase will be affected by a variety of factors, such as nutrient intake, serotonin and dopamine ratios, hormonal makeup and fiber-type makeup.


Less Variation, More Size and Strength

/ Posted 05.22.2010

Q: What would you consider a mistake you made in your early years of coaching? A: Extending the variety principle … continue reading


Superhero Shoulder Width

To get that full development, you need to train the deltoid complex through its full range of motion as well as from a number of different angles.


Dogma Debunked

/ Posted 01.04.2010

Research shows that preadolescent athletes can improve their strength by as much as 50 percent after eight to 12 weeks on a proper lifting program.


Does Repetition Speed Matter?

/ Posted 12.23.2009

Few bodybuilders appear to pay much attention to how fast they do an exercise. A typical repetition consists of a … continue reading


Instinctive Training

/ Posted 07.02.2009

I’ve always wondered about the rule that you need to constantly vary training programs, sets, exercises, frequency and so on.



The training load can be manipulated through a number of variables, including intensity, volume, frequency and the duration. The most important variable is intensity. In normal gym terms intensity is defined as how focused or hardcore you are; however, in scientific literature it’s defined as the percentage of a maximal lift.


Volume Purge for Testosterone Surge?

Of course, if you’re on steroids, you can throw all of the above out the window. You can stand a lot more work, recover faster and grow more quickly. I choose not to go that route.


Squat Science: The Best Exercise?

/ Posted 03.28.2009

Squats are often called the king of exercises—and for good reason. Squats work the largest muscles in the body, the thighs, and so they not only stimulate serious gains in muscular size and strength but also provide a systemic metabolic stimulation that seems to encourage even upper-body growth.


Anabolic Training for the Over 40 Bodybuilder

/ Posted 03.25.2009

You can increase your body’s natural production of testosterone with hard work on the big, compound movements, especially those on which the body actually moves up and down, such as the squat and deadlift. The bigger the muscle, the more testosterone is released—and what’s bigger than the legs and back?


Workout Stress Test

/ Posted 02.15.2009

When scientists look at factors associated with longer life span, stress is always one of them. In the brain, lifetime release of the stress hormone cortisol selectively destroys cells in the areas associated with learning and memory.


A More Efficient GH Response

Using extended-set techniques—such as X Reps, supersets and drop sets—is one of the ways I have continued to improve my physique into my 40s and beyond (I’m 49).


Train – and Rest – to Gain

/ Posted 12.11.2008

Steer clear of those self-styled Internet experts who recommend “high volume, high frequency” overload training to make spectacular gains.


GH Surge

What is it about resistance exercise that triggers muscle growth? What we and others have found in the lab is that resistance training stimulates the release of several hormones and chemicals that signal trained muscles to grow.

Out of Africa

/ Posted 07.01.2008

Testosterone is the key hormone that regulates gains in muscular size and strength. All anabolic steroid drugs are molecular manipulations of testosterone’s basic structure

Anabolic Firestarters

/ Posted 01.17.2008

The reason that a trace mineral is required in extremely small amounts is that it serves as a coenzyme, permitting … continue reading

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