Your Muscles Like it Hot

Two weeks ago, we posted a news article about a new study showing that postexercise cooling can harm your gains. Today, let’s take a look at another study, this one examining the other side of the temperature scale, heat. Heat applied to the muscles, more precisely, and the fact that this procedure seems to be … Read more

Strength Training in Females: Great Gains Confirmed

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

Postexercise Cooling Can Harm Your Gains

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

Too Much Training Creates a Less Anabolic Environment in Your Muscles

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

Omega-3 Fatty Acids: Effects, Benefits, and Safety

Omega-3 supplement

Omega-3 fatty acids have numerous functions in your body. They help regulate your blood pressure, inflammatory processes, and your nervous system, just to mention a few vital functions. In addition, they are responsible for maintaining cell structure and signaling, as well as cell membrane fluidity. You wouldn’t survive without them. For the athlete, omega-3 fatty … Read more

Does Cluster Sets Stimulate Muscle Growth Equally to Traditional Sets?

A cluster set is a set that includes intermittent rest between repetitions or groups – “clusters” of repetitions. By taking a 10–30 second rest in between repetitions, you can delay fatigue and keep intensity high during a training session. By utilizing cluster sets, you can increase your training volume and the amount of intense work … Read more

Training with Full vs. Partial Range of Motion Yields Different Results

If you train for athletic performance, you should focus on full range of motion. That’s the take-away from a recent study comparing the effects of 15 weeks of training with either partial of full ROM on muscle architecture and mechanical properties. Untrained males trained their legs using an isokinetic dynamometer. It’s a contraption that works … Read more

BCAA Supplements: Beneficial or a Waste of Money?

bcaa supplements

The dietary supplement industry’s economic impact is in the billions of dollars annually and continually growing. One of the most popular dietary supplements on the market are BCAA supplements. Marketed as beneficial for building and maintaining muscle mass, and for improving exercise performance, they can be found as pure BCAA supplements and in the form … Read more