by Paul Cribb Ph.D. CSCS. | Articles, Research
As usual, gym experts tend to come up short when it comes to the real science. Sorry guys, but bro-science usually contains just enough real science to get it all wrong. When it comes to creatine supplementation there tends to be more bad information than good. From...
by Paul Cribb Ph.D. CSCS. | Articles
Getting maximum results from weight training and building muscle depends heavily on how you manage your body’s secretion of the hormone insulin. The presence of insulin is critical to creating and maintaining the body’s natural anabolic drive(1). The...
by Paul Cribb Ph.D. CSCS. | Articles, Research
Anabolic hormonal responses are integral in the regulation of tissue growth and energy substrate metabolism and therefore are thought to play an important role in building muscle as a response to high-intensity resistance exercise.[1] Plasma concentrations of...
by Paul Cribb Ph.D. CSCS. | Articles, Research
Your nutritional status affects your anabolic hormonal profile, but surprisingly, there is not a lot of research in this area of nutritional science. I’ve had to dig deep and draw on some diverse literature, but if you’ve read my previous research...
by Paul Cribb Ph.D. CSCS. | Research, Supplements
Most athletes understand the important role growth hormone (GH) plays in building strength, muscle mass, and increasing performance. Growth hormone not only stimulates an increase in muscle protein synthesis, but it also stimulates joint cartilage production, amino...
by Paul Cribb Ph.D. CSCS. | Articles, Research
In Part-2 we looked at what hypertrophy is, the most effective type of training that activates the hypertrophic response and the relationship between strength development and muscle growth. In this article we’ll look at what time frame do these changes occur? What’s...
by Paul Cribb Ph.D. CSCS. | Research
Research published in the Proceedings of the National Academy of Sciences shows how a newly identified protein in fat cells regulates the activity of a key gene responsible for stimulating thermogenesis; an effect that ensures better fat metabolism. Thermogenesis is...
by Paul Cribb Ph.D. CSCS. | Research
Creatine is probably the best and the worst product ever to emerge from the supplement industry. Best because of its effectiveness in building muscle and strength. Worst because many supplement companies have exploited the research at your expense. So which is the...
by Paul Cribb Ph.D. CSCS. | Articles, Research, Supplements
Serious athletes are always on the lookout for a new supplement or compound that may give them that extra edge in performance or recovery. However, a recent study has just identified that when two “old-school” but highly effective supplements are taken together, they...
by Paul Cribb Ph.D. CSCS. | Questions & Answers, Research
The results on tests of athletes that have used creatine for up to three continuous years show this supplement causes no detrimental effects to the liver or kidneys. That’s the conclusion of a long-term study performed at Truman State University in Kirksville,...
by Paul Cribb Ph.D. CSCS. | Articles, Research
Muscle hypertrophy (growth) – the most highly desired end-product of weight training is a multifaceted phenomenon. In this series of articles, I’ll be exploring some of the lesser-understood aspects that may influence your results. The greater understanding you have...
by Paul Cribb Ph.D. CSCS. | Articles, Research
In recent years, the science of how to build muscle hasn’t made big advances; it’s made friggin’ quantum leaps! If you want to build more muscle then listen up, I’m going to share with some critical breakthroughs in how to do it. This information will save you...
by Paul Cribb Ph.D. CSCS. | Questions & Answers
The principle of specificity is the most important element in designing an exercise program for any athlete in any sport. With regard to resistance training, specificity dictates that exercises are selected on the basis of their similarity to the sporting activity....
by Paul Cribb Ph.D. CSCS. | Questions & Answers
The difference in the position of the bar in the squat exercise creates slight alterations in our biomechanical leverages. These cause a big shift of emphasis of muscle activation of the prime movers. When the bar is held low across the back (rear delts and trapezius...
by Paul Cribb Ph.D. CSCS. | Questions & Answers
Many bodybuilders are fanatical about their training and never skip a workout. However, this obsessive mentality may not yield the best results. Believe it or not, there is sound scientific evidence that suggests missing a workout here, and there can make you...
