Blog - Page 7 of 57 - AST Sports Science

Lifting Heavy Equals Big Gains in Strength!

Strength training researchers at The College of New Jersey have recently shown that athletes may experience better strength gains simply by making sure they lift heavy. This study examined the effects of both intensity and volume of training during an “in-season”...

What is the difference between serum testosterone and free testosterone?

by Paul Delia | Questions & Answers

Testosterone is The King of Muscle-Building Hormones Serum testosterone is your total testosterone level as measured in your blood. Free testosterone is the testosterone in your blood that is not bound to sex hormone binding globulin (SHBG). It is this free...

Estrogen a Fat-Burner?

by Paul Delia | Research

Estrogen – the evil hormone. At least that’s what some would have you believe. Many, way off the mark supplement companies have been promoting “estrogen blockers” as a way to build muscle and burn fat. The problem with companies selling this bill of goods is...

How much rest is required between cardio and resistance training?

by Paul Cribb Ph.D. CSCS. | Research

To get the best results possible, how much rest time do you need between cardio exercise and resistance training? One recent study has revealed that up to 24-hours recovery between cardio and resistance training exercise is required to lift your heaviest weights....

Caffeine – Performance Enhancer, Fat-Burner, Pain Reliever, and Anti-Cancer Compound

by Paul Cribb Ph.D. CSCS. | Articles, Research

Caffeine is a naturally occurring stimulant found in coffee, tea, and other herbs. Caffeine is the most socially acceptable drug in the world. Coffee is second only to tea (another caffeine-containing brew) as the most popular beverage in the world. Despite this, very...

Powerful, Science Based, Synergistic Supplement Stack

by Paul Cribb Ph.D. CSCS. | Articles, Supplements

Smart athletes are always looking for a supplement or compound that will give them that extra edge in performance or recovery. A recent study has just identified two highly effective supplements that when taken together provide an even greater advantage regarding...

Muscle Breakdown is Greater 3-Hours After Training

by Paul Delia | Research

A group of well-respected Finnish researchers recently assessed the effects of resistance training on blood amino acids, muscle protein synthesis, and breakdown during recovery. The results showed that protein breakdown was actually higher three hours after training...

Glutamine, Glycogen and Carbohydrates to Pack on Muscle and Get Shredded

by AST Sports Science | Questions & Answers

Glutamine is the most versatile supplement an athlete can take. It is the quintessential performance supplement with effects including immune support, growth hormone release, protein synthesis, muscle cell volumizing, and glycogen replenishment. Not to mention that...

To Squat or Not to Squat – What Will it Be?

by Paul Delia | Articles

Make no mistake about it; the squat separates the men from the boys. Anyone who avoids squats, for whatever reason, is limiting their potential for muscle growth. Not only do squats produce massive amounts of muscular overload they also trigger anabolic responses...

Does the choice of protein supplement really make a difference when it comes to fat loss?

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

Based on the research, I definitely think so. I’ve often discussed the potent muscle-building effects of VP2 Whey Isolate. However, the ability of this protein source to promote fat loss is just as impressive. The results of some studies suggest that a diet rich in...

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