Blog - Page 43 of 57 - AST Sports Science

I really want to focus on my upper chest development and I was thinking of raising the bench so the incline is a lot steeper. Is that a good way to really target the upper chest?

To target the upper chest I would not suggest using a steep incline. The greater the incline, the more you will shift overload away from the chest and direct it to the front delts. I recommend starting your chest workout with 3 sets of an incline movement, bar or...

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...

In plain English can you tell me why overload is so important for muscle growth?

by Paul Cribb Ph.D. CSCS. | Questions & Answers

The entire muscle growth response to resistance training depends on progressive overload. The muscle growth process is influenced by a time course. The beginner’s initial strength gains in the first few months of training are not accompanied by direct muscle...

AST insists that a very high protein intake is essential for building muscle. Apart from Paul Delia saying “it is so,” what scientific evidence supports this?

by Paul Cribb Ph.D. CSCS. | Questions & Answers

All athletes that train with weights should understand very clearly the importance of a protein rich diet. As far as I'm concerned and as the science dictates, no matter what kind of diet you follow whether it be high or low in carbohydrates and fat, it must be...

Does supplementing with creatine prevent the body from producing its own creatine?

by Paul Cribb Ph.D. CSCS. | Questions & Answers

The body does have a feedback mechanism regarding the production of most energy substrates, including creatine. The research that has examined this topic has shown that creatine synthesis (produced in the liver), decreases in response to high blood creatine...

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