by AST Sports Science | Questions & Answers
Water is the first logical answer to the question of fluid replacement to prevent dehydration. However, during non-workout times of the day, the research on this topic suggests that most fluids are effective at rehydrating the body, including caffeine-containing...
by Paul Cribb Ph.D. CSCS. | Questions & Answers
Lack of sleep definitely affects a variety of physiological processes where building muscle is concerned. A recent study by Dr. Eve Van Cauter at the University of Chicago (JAMA, 284:2000) demonstrated that a disturbance in sleep patterns produce marked alterations in...
by Paul Cribb Ph.D. CSCS. | Questions & Answers
There are some nutrients that are shown to have a significant, positive effect on brain function and mental cognition. Caffeine and creatine are two supplements that are shown in research to provide the brain with an immediate boost. However, at the top of this list...
by Paul Cribb Ph.D. CSCS. | Questions & Answers
Based on the all the information, it appears as though drinking four or more cups of coffee a day is the closest we can get to a research-based recommendation. This amount is most likely to lower the risk of type 2-diabetes and promote healthy insulin function. What...
by Paul Delia | Questions & Answers
As you know, the Max-OT protocol is to perform 4 to 6 reps per set. So with this understanding, as long as you can properly execute the exercise with the amount of weight you are using, you should move up in weight when you can perform six repetitions on a consistent...
by Paul Cribb Ph.D. CSCS. | Questions & Answers
Yet another study had linking coffee consumption to improved health. In this new study, men and women who drank coffee and other caffeinated beverages were less likely to develop type-2 diabetes than those who did not drink caffeine-containing beverages. However, the...
by Paul Cribb Ph.D. CSCS. | Questions & Answers
The longer you’ve been training, the smarter you have to train to continue to gain. A long time ago strength training researchers suspected that significant gains in strength could not be achieved by veteran weight lifters. However, this notion was dispelled in the...
by Paul Cribb Ph.D. CSCS. | Questions & Answers
Squats are often criticized as being “bad” for your back. However, done correctly, there is evidence that barbell squats could actually do your spine some good. An interesting case study, published in the International Journal of Sports Medicine, examined...
by Jeff Willet | Questions & Answers, Training
It is important to understand that high reps with light weights does not equal more definition. Increasing your definition is the result of reducing your body fat and that is accomplished by paying close attention to your diet and incorporating cardiovascular...
