by AST Sports Science | Articles, Nutrition
Most athletes understand that to build muscle and lose fat, they have to eat right, but exactly what does that mean? What constitutes a great nutrition plan? Ask 100 different athletes, and you’ll probably get 100 different answers. The topic of diet and nutrition...
by Dana Bushell | Articles, Training
Athletes are creatures of habit and can easily find themselves stuck in a training rut that is hard to get out of. Every once in a while, you have to take a step back and re-evaluate your training efforts. Perhaps the gains you’ve been accustomed to have ceased and...
by Paul Cribb Ph.D. CSCS. | Articles, Research
The media have hyped a number of anecdotal reports about creatine supposedly causing a range of harmful side effects. A large focus of these anecdotal reports has been an increased risk of soft tissue injury as a result of creatine supplementation. However, no formal...
by Jeff Willet | Articles
If you use the Max-OT principles, you are very familiar with the importance of taking a week off, and you’ve no doubt felt the positive effects of a scheduled break after every 8 to 10 weeks of training. This is known as cyclical recovery (CR) or time between Max-OT...
by Jeff Willet | Articles
I remember when I first started bodybuilding. I made all the typical beginner mistakes. I would overtrain each body part by doing way too many sets and training too frequently because I thought more must be better. I chose a lot of inefficient exercises like machines...
by Paul Cribb Ph.D. CSCS. | Research
AST readers who have followed my work over the years know the amount of studies my research team, and I have completed on VP2 Whey Isolate and Micronized Creatine – both are amazingly effective supplements for building strength and lean muscle mass. One of the reasons...
by Paul Cribb Ph.D. CSCS. | Questions & Answers, Research
Consider this before you have your next “cheat day” . . . Scientists have discovered how eating just one unhealthy meal takes its toll on the body. In a world-first study, researchers at Sydney’s Royal Prince Alfred Hospital in Australia fed a meal of carrot...
by AST Sports Science | Articles
How to Build Muscle How about how not to build muscle? Far more people start working out and then quit than those that start working out and stick with it. How many people have you seen come and go at your gym? In fact, I’ll bet there are just a handful of dedicated...
by Paul Cribb Ph.D. CSCS. | Articles
An ever-increasing amount of research now suggests that incorporating specific foods into a calorie-controlled diet can actually promote greater fat loss and give you improvements in body composition. Based on the latest scientific research, I’ve compiled a list of 6...
by Paul Cribb Ph.D. CSCS. | Research
Most average adults think that weightlifting amounts to nothing more than meatheads screaming in gym. The effects go much further. The average adult can expect to gain approximately 1 pound of fat every year between ages 30 to 60, and lose about a half pound of muscle...
