Paul Delia, Author at AST Sports Science

I heard that doing squats releases a lot of testosterone into your body, so I was wondering if it would do any good to start every workout with some squats to get a testosterone boost? I’m not talking using Max-OT intensity every time, just a set or two of squats with a moderate weight.

Only when you do barbell squats with high loads and low repetitions are shown in research to trigger a significant rise in the secretion of anabolic hormones. Just bending up and down with a light weight won't do much to enhance circulating testosterone levels....

Why is it important to take VP2 Why Isolate, Micronized Creatine and DGC immediately after I train? Does it really matter when I take these?

by Paul Delia | Questions & Answers

We do a lot research, not just on developing and improving supplements, but also on how and when to take these supplements. Timing of your supplements will have a major impact on how effective they are at supporting not only immediate but continued muscle growth....

My physiology professor at school said that carbohydrates can’t be stored as body fat. That means I could eat all the carbs I want and not get fat. How can this be true?

by Paul Delia | Questions & Answers

It isn’t true, but the idea has been purported by many old-school physiologists who still refer to their 1960’s and 70’s text books. Let me drag you and your professor into the 21st century with some more recent research. Excess carbohydrate intake...

I read your report on creatine supplementation and its ability to improve brain function. How on earth does creatine improve brain function?

by Paul Delia | Questions & Answers

Muscles require a lot of energy to perform work during physical activity. Creatine’s integral role in the energy production process in muscle is well established. However, another real energy “guzzler” is the brain. This organ commands almost 25% of...

I’m getting ready to start Max-OT. I have a question before I start. I’m a hard gainer. Will Max-OT work for hard gainers?

by Paul Delia | Questions & Answers

Max-OT will work for everyone. Max-OT produces the fastest results in lean muscle growth no matter what your experience level, how long or how little you have been training, male or female, whether you are genetically gifted or genetically shortchanged. Max-OT...

Do you have 5 minutes to spare?

by Paul Delia | Articles

If you knew that you could maximize your muscle growth and strength in less than 5 minutes per workout, would you be more inspired and dedicated to train those 5 minutes? Would you ever miss a workout that only takes 5 minutes? Would you even have the nerve to make up...

Another Weight Loss Supplement Scam – Acai Berry

by Paul Delia | News, Rants

The biggest scams in the supplement world no doubt center around weight loss. Let’s face it, when it come to losing weight and looking better just about everyone is a sucker – easy prey. One of the newer scams that’s been infecting the industry for...

Strenuous, long-term exercise may help slow the aging process

by Paul Delia | News, Research

A study published in the journal Circulation shows that strenuous, long-term exercise may help fight aging through its effect on chromosomes. This study found that white blood cells of endurance athletes had longer telomeres. A telomere is a region of repetitive DNA...

Training intensity dictates your results.

by Paul Delia | Rants

The biggest thing that is missing in most people’s training is intensity. It’s the single most relevant factor in determining the results you get from training. And here’s the crux of most people’s lack of results – they think they are...

Only 10 calories a minute?

by Paul Delia | Research

Like it or not a person only burns only about 10 calories per minute during exercise, even intense exercise. Each pound of unwanted fat contains 3500 calories. For exercise to create fat loss you would have to exercise for a total of 350-minutes to lose just one pound...

When I finish the Max-OT warm-up and muscle acclimation sets for biceps, do I need to do another warm-up and muscle acclimation sets for the triceps?

by Paul Delia | Questions & Answers

This is a good question. When training biceps and triceps in the same workout, once you have warmed up one of the muscle groups the other does not need the full Max-OT warm-up protocol. Let’s say you have finished biceps. You did the standard Max-OT warm-up and...

I find it difficult to eat right all the time. Any suggestions on getting my head right about eating?

by Paul Delia | Questions & Answers

Sound nutrition has many more benefits than just aesthetics. Applying good eating habits to your daily life will also help you mentally. If your body is a machine that needs fuel to run properly, then food is that fuel. The higher quality food you give your machine,...

FDA finds live and dead rodents and rodent urine, feces in 3 companies protein supplements.

by Paul Delia | News

FDA NEWS RELEASE For Immediate Release: July 10, 2009 Media Inquiries: Siobhan DeLancey, 301-796-4668, siobhan.delancey@fda.hhs.gov Consumer Inquiries: 888-INFO-FDA FDA Takes Enforcement Action Against Three New Jersey Dietary Supplement and Protein Powder...

The Real Danger-Pills!

by Paul Delia | Articles

Ever notice how supplements are always the victim of media crucifixion? Stats are distorted, facts are misconstrued and a rogue element is always attached to their use. I still read articles where they call creatine a steroid. Why all the ignorance in the media? Well,...

Warm-up Right for BIG Gains in Muscle and Strength

by Paul Delia | Articles

I get more questions on the Max-OT approach to warm-up sets than almost all other Max-OT principles. First off don’t over-think and over-complicate this process, but don’t underestimate how it affects your entire workout. Warm-up sets are just that – warm-up...

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