by Paul Cribb Ph.D. CSCS. | Articles, Research
To build lean muscle mass, you have to train hard, train heavy and train consistently. One of the biggest obstacles along the way is maintaining optimal health. Staying healthy during a regimented training program is critical for success. However, staying healthy...
by Paul Cribb Ph.D. CSCS. | Questions & Answers
Despite what the zero-carb diet gurus say, if you want a great physique, you need carbohydrates. The physiology on this topic is straightforward, building a great physique requires intense exercise four to six days a week. To train intensely and recover effectively...
by Paul Cribb Ph.D. CSCS. | Questions & Answers
High overload training within Max-OT is an extremely effective stimulus for muscle growth (hypertrophy) as it causes small injuries to muscle fibers. Scientists call this trauma “micro tears”. These tears are thought to trigger the whole integrated...
by Paul Cribb Ph.D. CSCS. | Questions & Answers
The benefit of organic produce compared to conventionally grown produce was the focus of a recent debate between food technologists. Despite new research that suggests some organic produce could have additional health benefits, the final verdict was that it’s too...
by Paul Cribb Ph.D. CSCS. | Articles, Research
Can you increase your strength up to 16% and prime your muscle for better growth and performance even before you’ve touched a barbell? This information is real exciting stuff for anyone that wants to improve their physique. There are no gimmicks or weird diets...
by Paul Cribb Ph.D. CSCS. | Questions & Answers
When I was 15 years old, the first gym that I ever trained at had no ventilation, three light bulbs, a concrete floor and most of the equipment was bolted to the ground. If you couldn’t bench at least 300lbs, the guys there would not let you use the equipment. I...
by Paul Cribb Ph.D. CSCS. | Articles, Research
Glutamine isn’t new. It hasn’t been attributed to building 21-inch arms or smashing world records, nor is it a previously hidden Soviet secret. The funny thing is, however, over 50 years of research shows supplementation with this amino acid is indispensable for...
by Paul Cribb Ph.D. CSCS. | Articles
Mammalian (including human) adipose tissue is composed mainly of white and brown adipocytes. White adipocytes store lipids in unilocular droplets, whereas brown adipocytes store lipids in multilocular droplets – this aspect reflects the different functions of...
by Paul Cribb Ph.D. CSCS. | Questions & Answers
The vastus medialis is the “teardrop” shaped quadriceps muscle situated on top of the knee. Generally, bodybuilders that lack development in the vastus medialis also lacked control during the ascent phase in the squat exercise. These bodybuilders tend to...
by Paul Cribb Ph.D. CSCS. | Questions & Answers
A gain in body fat occurs from consuming a greater energy (calorie) intake than the body utilizes. It is a person’s habitual daily calorie intake overall rather than the consumption of a particular macronutrient (carbohydrate, protein or fat), that determines any...
by Paul Cribb Ph.D. CSCS. | Research
A food’s glycemic index (GI) indicates how rapidly it increases blood sugar levels after consumption. In humans, low GI food choices are shown to promote steady, lower insulin and blood glucose responses. As part of a calorie-controlled eating plan, this is thought to...
by Paul Cribb Ph.D. CSCS. | Questions & Answers
Yohimbine is derived from the bark of several trees, most notably Pausinystalia yohimbe and Corynanthe yohimbe. Yohimbine has been marketed as a testosterone booster but I’m not sure how that one came about ― there is no science-based evidence to suggest yohimbine has...
by Paul Cribb Ph.D. CSCS. | Research
Glutamine is largely synthesized in skeletal muscles and provides fuel to rapidly dividing cells of the immune system and precursors to gluconeogenesis in the liver. Physical exercise is known to affect glutamine synthesis and to modulate glutamine uptake....
by Paul Cribb Ph.D. CSCS. | Research
Science has established that supplementation with creatine monohydrate increases lean body mass, muscle fiber hypertrophy and strength during resistance training. These beneficial effects are thought to occur via the accumulation of creatine in skeletal muscle where...
by Paul Cribb Ph.D. CSCS. | Research
Competitive athletes take note, testing for banned substances has reached an entirely new level. Late last year the World Anti-Doping Agency (WADA) released a document describing the long-awaited "athlete’s biological passport" – a new dimension...
