by Jeff Willet | Questions & Answers
Regardless of what many magazine articles may tell you, super-sets are not a very efficient method for building muscle. In fact, super-sets are extremely inefficient. The best way to stimulate muscle growth is to overload it in a 4-6 rep range, and you cannot achieve...
by AST Sports Science | Research
Research has clearly shown that lifting weights is the most effective activity to build bone strength. However, the results of a recent study suggest that a program like Max-OT may provide a definite advantage to increasing bone density over traditional weight...
by Dana Bushell | Articles
All those who take part in our bodybuilding culture spend a lot of time constructing and preparing the meals needed for necessary growth. Each meal is given priority based on the timing of it and the effects it will elicit. Take for example your post workout meal....
by AST Sports Science | Research
Previous research on supplementation after resistance training has shown that small doses (15 grams) of protein combined with carbohydrates stimulate muscle protein synthesis – an essential mechanism for increasing muscle size. However, bodybuilders consume post...
by AST Sports Science | Research
Endurance athletes have been using carbohydrate supplements to enhance performance for years. However, according to researchers at the University of Texas, adding protein to a carbohydrate supplement resulted in a massive 24% increase in performance! The Study Ten...
by Paul Cribb Ph.D. CSCS. | Questions & Answers
For building muscle, low doses (anabolic) steroids are effective but only up to a certain point. Dutch researchers have shown that giving bodybuilders 200 milligrams of Deca Durabolin a week (for 12 weeks) increased lean body weight by about 5 pounds and most of it...
by Paul Delia | Questions & Answers
Good question. The fact is most people simply don’t drink enough liquids throughout the day and as an athlete, hydration is critically important. Muscle tissue is made up of around 75 percent water. Blood is 95% water. The largest single component of the human...
by Paul Cribb Ph.D. CSCS. | Questions & Answers
Surprisingly, there is not a lot of research on this area of nutritional science, so I’ve had to dig deep and draw on some diverse literature. However, if you’ve read my previous research articles, you’ll see I have not been off the mark so far. To...
by Dana Bushell | Articles, Training
Often, the programs and routines followed by bodybuilders and athletes trying to improve their physique, are filled with free weight exercises followed by a healthy dose of machine work. The odd time you may incorporate some cable movements to “finish” off the muscle...
by AST Sports Science | Research, Supplements
Lift weights Max-OT style, and you’ll understand the deep muscle pain that usually occurs within 24 hours after a workout. It’s often worse 48 hours after exercise. This type of soreness is known as delayed onset muscle soreness (DOMS). While scientists aren’t...
