Andreas Abelsson How much muscle mass and strength can an untrained female expect to gain upon entering the world of strength training? Quite a substantial amount, as it turns out. Most strength-training research is still performed using male subjects. That being said, by now there is enough data to examine to get an idea of the effects … Read more
Applying cold to your muscles after a workout, like using an ice bath or cold water therapy, might improve recovery and restore performance faster. At the same time, soaking in icy water after lifting weights seems to put a stop to your gains, at least if you do it all the time. Several recent studies … Read more
Preventing falls is a top priority to keep older people healthy and mobile. Over one-third of all community-dwelling people over the age of 65 fall every year, and that rate increases with age. At that age, falling isn’t just a matter of getting up again and going about your day. The older you are, the … Read more
Eccentric strength training is when you apply a greater load, sometimes more than your 1RM, during the negative part of a lift. You then remove the extra load before the concentric part. You can also use a spotter or an assisted machine to lighten the load during the concentric phase. Many strength training programs designed … Read more
Systemic concentrations of anabolic hormones like testosterone do not predict the muscle growth strength training produces. However, local factors inside your muscles, like androgen receptor content, do. The results from a recent study show that overtraining leads to lower muscle androgen receptor content. This suggests that you don’t want to cross the fine line between … Read more
Training frequency is one of the major variables, along with intensity and volume, you can manipulate to improve the results from your efforts in the gym. Properly adapting these variables to your own goals and needs will lead to more muscle mass and better strength gains. Does more equal better for older men and women … Read more
Vitamin D is a fat-soluble and essential vitamin your body needs to be able to absorb calcium and keep your bones healthy. You get vitamin D from sunlight, food, or from supplements. Only a handful of foods provide vitamin D in sufficient amounts, and deficiency is fairly common. This makes vitamin D one of the … Read more
Kettlebells are awesome, as are the swings you perform using them. Kettlebell swings have become very popular, and for good reason. They are great to enhance general athletic performance, and can be used for rehabilitation purposes. Regular kettlebell swings can even enhance your 1RM-max in compound exercises like the squat. Another thing you can do … Read more
Let’s talk bodybuilding! When you’re on stage showing off the physique you have trained and dieted so hard for so long to attain, you obviously want to impress the judges by looking the best you can at that very moment. Not only does this require you to be lean enough, you also want your muscles … Read more
Earlier this year, an expert panel organized by the International Society for Nutritional Psychiatry Research concluded that omega-3 fatty acids should be recommended as adjuvant treatment for major depression in pregnant women, children, and the elderly, and as prevention in high-risk populations. In the light of a brand new and extensive meta-analysis, that recommendation might … Read more