journal

Beetroot is a common addition to many pre-workout blends as it has been shown to increase nitric oxide production which can enhance blood flow and pumps. This can also benefit endurance performance, but likely won’t have any immediate effect on strength or size gains. There are several ways to...

Biomechanical analysis of elite powerlifters showed that these athletes produced significantly less force in the starting position compared to other positions of the deadlift. Train exercises like deficit deadlifts and speed deadlifts to improve your strength and power off the floor to overcome...

Many trainers and coaches preach the importance of the lowering portion during lifting as they believe it to be more important for growth. The reality is that many of the studies that show this to be the case used greater loads during eccentric-only training compared to concentric-only training...

This study found that 20-40g of protein post-workout was more effective than 0 or 10g at increasing protein synthesis in trained individuals. If gaining muscle mass is your goal, adequate protein intake is incredibly important - consuming less than optimal amounts of protein can impair your...

This study found that lower body muscle groups recovered from damaging isolation movements more quickly than upper body muscles. For bodybuilders, isolation days can be important for bringing up lagging muscle groups, and this study shows that you can add in more isolation days for the lower...

This study found that using dumbbells during the overhead press was more effective than a barbell for increasing shoulder muscle activation. This effect was seen in all three heads of the deltoid and was further increased by performing overhead press while standing. Dumbbells appear to be a...

Whey protein is usually considered the best form of supplemental protein. The problem is that many whey formulations can contain ingredients that some individuals are allergic to. Our lab found similar gains in muscle size in subjects taking beef and whey protein powders over an 8-week training...

Is your squat progress stuck? Studies show that using a weightlifting belt can increase power production in the squat which may allow you to lift more weight. This study also found that using a lifting belt does not lower core muscle activation like many people think. Take a big belly breath and...

A study found that consuming high GI carbs after a workout was more effective at replenishing muscle glycogen levels than consuming low GI carbs. White rice, white bread, and sugary cereals are all great options if you are needing to replenish carbs rapidly (e.g at a competition where you have...

Nonlinear periodization is a method in which you constantly vary your training volume. This means you’ll have high, low, and moderate volume days in your weekly workouts. This method has been shown to be more effective at increasing gains in size and strength than linear periodization! - ◾️The...

A simple way to periodize your training is by constantly varying your movements for a specific muscle group. Squats are great for building your legs, but they’re not the end-all, be-all. Add variations to your training to maximize gains and to keep training interesting! - ◾️The Study: Fonseca...

This study found that subjects who were dehydrated at 2.5- and 5% of their bodyweights had higher insulin levels following exercise. Dehydration can reduce insulin sensitivity which can impair muscle growth and overall gains. Drink 16oz of water before and after your workout and shoot for at...

Vitamin C is a popular antioxidant and immune system booster. Its antioxidant properties, however, make it unsuitable for ingestion around a workout. Antioxidants can reduce oxidative stress that accumulates during exercise. Oxidative stress may act as a growth signal, so reducing the amount can...

Deer antler velvet has long been purported as a potential anabolic supplement due to either IGF-1 or testosterone interactions. While these interactions have not been confirmed, some studies do show strength improvements in subjects taking deer antler velvet. Results are not conclusive, so try...

CAN RESISTANCE TRAINING IMPROVE CARDIOVASCULAR HEALTH? You want to build muscle? Lift weights. You want to strengthen your heart? Put your running shoes on. This has been the conventional belief of every gym rat who has ever grumbled his (or her) way through thirty minutes on the treadmill...

The 90/90 Intermittent Fast . Time-restricted feeding (TRF) plans are a type of intermittent fasting. Basically, you give yourself a window of time in which to eat. Most of these plans can be summed up as "skipping breakfast." So, if you have a snack before bed, sleep 8 hours, then fast until...

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This is a Wall Street Journal article that I copied and pasted. Hopefully it comes through legibly. I'm a Bruins fan and a (well) over 40 amateur hockey player, so I found this article particularly interesting... How to Hang in the NHL at 40? Work Out Like a Fiend Boston Bruins captain Zdeno...

We’ve all been there. You’re exercising your heart out, pushing the weights, training to failure, and: “ouch!” A pulled muscle. What’s the first thing that you do? You’ve got it! You reach for the bottle of pain killers, but lately, thanks to research being conducted on NSAID pain-relievers...

"RHABDO": A Scary Side of High-Intensity Training High Intensity Exercise has been touted for its immediate and quick results. Exercises like high-intensity weight training such as squatting to failure can have disastrous results if not done properly. There’s some evidence that certain...