by Jeff Willet | Questions & Answers
I use one foot at a time for calf raises off the leg press because it is easier for me to achieve overload than if I use two feet at a time. I would not say one foot at a time is any more effective, but for me, it is definitely more efficient. You need to overload...
by Paul Cribb Ph.D. CSCS. | Questions & Answers
One good thing about bone is that it heals quickly and responds very well during rehabilitation. However, muscle size and joint strength in the injured limb are much more difficult to restore. Take heart, because recent research strongly suggests that there is one...
by Paul Cribb Ph.D. CSCS. | Articles
Take a look at these popular myths and the research that squashes them. If you believe any of these myths, you may be sabotaging your capacity to make great improvements. Myth: A high protein intake causes kidney dysfunction/damage. That is, you take a healthy person...
by Paul C. Henning, Ph.D. CSCS | Research
The benefits of caffeine on long-term endurance performance are well-known [1]. In contrast, it is not understood if caffeine ingestion is ergogenic during short-term high-intensity exercises. It has recently been reported that caffeine causes ergogenic effects when...
by Dana Bushell | Articles
Precision, productivity, general effort and intensity are the four key main ingredients for establishing a solid workout. There is no point in entering a gym free of a plan of attack, free of a designated mindset and with no set point to which your workout should end....
by Jeff Willet | Articles
There’s not a doubt in my mind that Max-OT Cardio is the most effective cardio training based on the research and my personal experience. Max-OT Cardio gets me shredded during my contest preparation, and it continues to play an important role in my off-season training...
by Paul Cribb Ph.D. CSCS. | Research
Now days the public will almost always associate the words “anabolic steroids” with elite athletes, sensational drug scandals, and cheating. However, according to a recent report involving the largest sample group to date; the majority of (anabolic) steroid users are...
by AST Sports Science | Questions & Answers
Back in the early 90’s we were researching Growth Hormone and ways to stimulate its release. Out of nowhere, we stumbled onto some compelling research on GABA and its effect on growth hormone. The research was so significant that we introduced GABA to the...
by Dana Bushell | Training
When comprising a training routine divided up into different muscle groups on different days, what works best for one may not necessarily work as well for another. An effective training split is as unique a setup as the individual using it. For that reason, the only...
by AST Sports Science | Articles
You grow when you rest. You grow when you sleep at night, and you grow when you take naps during the day (if this is feasible for you). Proper rest via healthy sleep patterns is often a missing component in an otherwise excellent approach to muscle-building. Sleep...
