by Paul Cribb Ph.D. CSCS. | Questions & Answers
We are in a very exciting time as far as effective, science-based methods for physique transformation (building muscle and shedding fat). Probably one of the most important insights I can give you about accelerating results from intense training is the research on...
by Paul Cribb Ph.D. CSCS. | Research
Muscle fiber types fall into three main categories; slow-twitch (type-I), glycolytic fast-twitch (type-IIx) or oxidative fast-twitch (type-IIa). Slow-twitch fibers are recruited to lift lighter loads and have very little capacity for increasing size. The type-IIa and...
by Paul Cribb Ph.D. CSCS. | Research
Competitive bodybuilders have been using pre-exhaust and other “advanced” bodybuilding techniques such as supersets and drop sets for years. Pre-exhaust techniques typically involve performing a single-joint exercise (such as the leg extension) prior to performing a...
by Paul Cribb Ph.D. CSCS. | Articles
As adults, with each passing decade, our capacity to synthesize new muscle declines up to 40%, the amount of anabolic hormones in circulation decrease by at least 25%, inflammatory markers increase by at least 15% and the expression of muscle growth-specific genes...
by Paul Cribb Ph.D. CSCS. | Questions & Answers, Research
Found in the blood, high levels of homocysteine are linked directly to increased incidence of cardiovascular disease, including heart attacks and strokes and this link is particularly high in men. We appear to produce more of this compound as we age. Studies on males...
by Paul Cribb Ph.D. CSCS. | Questions & Answers
Some bodybuilders believe that pre-exhausting a muscle with an isolation exercise (such as knee extensions for quads) before performing a multi-joint exercise (such as squats) will provide a greater stimulus for muscle growth. Not only is this wrong, now research...
by Paul Cribb Ph.D. CSCS. | Questions & Answers
I couldn’t go past recommending the economical combination of Micronized Creatine with VP2 Whey Isolate for awesome strength and muscle gains. This supplement combination was featured by the American Physiological Society at their Annual Meeting a few years back –...
by Paul Cribb Ph.D. CSCS. | Questions & Answers
Yes you do. Plus, a number of weight training studies on athletes illustrates this important, yet often overlooked aspect. To make quality gains in strength, you’ve got to lift loads that consistently reside in the lower RMs (rep maximums). For example, the...
by Paul Cribb Ph.D. CSCS. | Research
Some bodybuilders tell me they perform cardio along with their weight training workouts – because they can only get to the gym once a day. They assume it can’t hurt performing cardio after resistance exercise. Many if not most workout programs instruct you to do...
by Paul Cribb Ph.D. CSCS. | Questions & Answers
One particularly well-designed study has examined this very aspect. This study investigated whether highly-trained individuals are more capable of utilizing fat as a fuel source than untrained people, particularly after a bout of high-intensity cardio exercise. In...
by Paul Cribb Ph.D. CSCS. | Questions & Answers
The truth is that regardless of their age or fitness level, any adult that lifts weights would derive enormous benefits from supplementation with Micronized Creatine. It’s exciting to point out that the research shows supplementation enhances muscular strength, growth...
by Paul Cribb Ph.D. CSCS. | Articles
In the first part of this series on performance enhancing fats, I highlighted CLA: the body-shaping lipid. CLA is a type of polyunsaturated fat (PUFA) with very unique benefits. However, the research-based benefits of other PUFAs have been rolling out at an...
by Paul Cribb Ph.D. CSCS. | Articles
Years ago, nobody wanted to know anything about them. To get lean, people assumed they had to avoid them like the plague. Now, science has shown them to be an integral part of not only fat metabolism but also creating a premium physique that excels in any type of...
by Paul Cribb Ph.D. CSCS. | Questions & Answers
Theobromine is chemically very similar to caffeine; both are part of the naturally occurring methylxanthine alkaloid family found in cocoa plants. Where as caffeine is the primary methlyxanthine in coffee, theobromine is the primary methlyxanthine in chocolate....
by Paul Cribb Ph.D. CSCS. | Research
Intense cardio reduces the risk of cardiovascular disease, but what about intense weight training. Are there similar benefits? The direct cardiovascular health benefits of intense weight training have been confirmed in research. One comprehensive study examined the...
