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 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 AST Sports Science | Articles, Training
What is your definition of “form”? Think about that question for a moment. How you perceive the meaning of proper exercise form can make the difference between mediocre gains over the years—and packing on the thickest, rock-hard muscle possible in the shortest...
by Dana Bushell | Articles
Each time you pack your bag and head off to the gym, you must have a clearly defined goal in mind. You should either be aiming to get bigger, stronger, faster, leaner or all of the above. Without a goal in place, you’ll be wandering around aimlessly with no direction...
by AST Sports Science | Articles, Nutrition
Most athletes simply don’t match the quality of their nutrition to the incredible physical demands they place on their bodies. Most bodybuilders do not eat well enough to properly support even general health during intense exercise. According to many nutrition...
