Paul Delia, Author at AST Sports Science

I just don’t like doing squats. The bar hurts my neck and the whole exercise is awkward and uncomfortable. Is there an exercise or exercises that I can do and get the same results as squats?

Squats are the most effective leg exercise bar none and you need to realize this. No other exercise even comes close. And not only does squatting build big strong legs it also increases overall body strength and size. You literally use every muscle in your body when...

Can Max-OT help muscular endurance?

by Paul Delia | Questions & Answers

I realize that most of the strength and conditioning text books advise endurance athletes to use lighter weights and perform a high number of repetitions to build muscular endurance. However, there are two problems with this over simplified training advice. The first...

Can you explain how muscle overload in Max-OT Training builds muscle?

by Paul Delia | Questions & Answers

The entire muscle growth response to resistance training depends on progressive overload. When you first start weight training initial strength gains are not accompanied by direct muscle size increases, they are due to an adaptation within the neural system. During...

Coffee and Your Brain

by Paul Delia | Research

A recent study has shown that drinking more than three cups of coffee a day may decrease the rate of cognitive decline associated with age. Coffee keeps you smarter and sharper for longer. This study was published in the the journal Neurology. Utilizing over 4000...

When I start to diet and reduce my calories, after a few days I get crazy hungry. After a few weeks I find myself straying off my diet. Any advice on how I can avoid this and stick to my plan?

by Paul Delia | Questions & Answers

First off you simply have to want the results you are looking for more than you want the food. You have to realize that when you go off your diet that puts you further from your goals. Don't rationalize eating more food than you know you should. It's a mental...

My testosterone level is on the low side. Is there a healthy way to optimized my natural testosterone production?

by Paul Delia | Questions & Answers

First thing I recommend you look at is your training frequency and sleep quality. A drop in testosterone levels in healthy male athletes is a tell-tale sign of too much training and/or not enough rest. If you genuinely believe that you are not over-training then start...

I can’t tell you how pleased I am with Max-OT. I have put on 7 pounds in the last 2 months. I was thinking about taking GABA. How soon can I expect to see results from it and should I cycle this supplement?

by Paul Delia | Questions & Answers

7 pounds! Awesome! There are over 350,000 people around the world taking the Max-OT course right now! It has opened a lot of eyes and is producing a lot of gains as you are finding out. GABA is a really interesting supplement and works extremely well. In fact, there...

I’ve heard that creatine causes muscle cramping. How can you prevent this when taking creatine?

by Paul Delia | Questions & Answers

Creatine does not cause muscle cramping. Here, I'll say that again. Creatine does not cause muscle cramping. Contrary to what has been reported by the inept, ignorant and irresponsible media, supplementing with creatine does not cause an increase in muscle...

The more I read the bodybuilding magazines the more confused I get. Not only are the ads confusing, but the magazine’s articles are even worse. What is the best way to learn about training and supplementation? All I’m trying to do is add muscle and get lean the fastest way I can.

by Paul Delia | Questions & Answers

This is typical of the most widely asked question we receive here. It is very confusing out there. One of the biggest contributors to this confusion is trying to piece together bits of information from many different sources. Especially when the majority of this...

Do you have any suggestions on how I can make sure I eat the number of meals I need to eat each day? I find it’s too easy to miss a meal. When I look back over a weeks time it seems like I miss 6 of my meals at least.

by Paul Delia | Questions & Answers

This is very common. People don’t realize how much opportunity for muscle growth they concede every time they miss a meal. And like you said, when you look back over a week or more in time those missed meals start to add up fast. Realize this, once you miss a...

I’ve been using your Max-OT Training program and have been amazed with the results. I was wondering if you could suggest a Max-OT type workout that will add maximum size to the chest in the shortest amount of time?

by Paul Delia | Questions & Answers

One thing is certain, Max-OT is the absolute best training method for maximum muscle growth. Max-OT breaks from the mold of everyday "thinking" yet taps into and maximizes the basic physiological fundamentals of muscle growth. Using Max-OT will have you...

Can you recommend a good snack to keep me from craving junk food all the time? I’m just looking for something I can eat that will satisfy me without a bunch of useless calories.

by Paul Delia | Questions & Answers

There's no question that it is real tough controlling certain cravings, but there are some worthwhile snacks that will help tame this craving without adding many calories. One snack I recommend is pretzels. These have virtually no fat, are low in calories, and...

What do you think of front squats? Are they an exercise worth incorporating into my mass building program?

by Paul Delia | Questions & Answers

I would have to say that any type barbell squat is a good exercise. However, I wouldn’t place front squats ahead of traditional back squats in my mass building program. Front squats are a difficult exercise. They command a lot more skill and flexibility than...

There appears to be a lot of conflicting theories on the best time of the day to train. What are your thoughts?

by Paul Delia | Questions & Answers

I'm a firm believer of exercising first thing in the morning, for a number of reasons. Over 90 percent of people who exercise consistently, do it in the morning. The odds of sticking to an exercise program are far better if you chose to exercise first thing in the...

I understand that performing Max-OT cardio makes you very fit – aerobically. Does an enhanced level of fitness enable you to burn more body fat?

by Paul Delia | Questions & Answers

Physiologically, one of the greatest benefits we get from performing intense cardio exercise is an elevated metabolism. Regular, intense exercise maintains the metabolism in an elevated state and this definitely ensures an enhanced fat burning potential. Max-OT Cardio...

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