by AST Sports Science | Questions & Answers
The best carbohydrate source to consume immediately after training is glucose. Glucose is a better choice than all other carbohydrates for the immediate post-workout period as it requires no digestion and rapidly elevates blood sugar, insulin levels and muscle...
by Paul Cribb Ph.D. CSCS. | Research
Amino acids are the building blocks of protein. Protein is muscle. BCAA, the branched-chain amino acids, are three of the most essential amino acids for even the most casual athlete and even more so as your training intensity increases. If you are looking to build...
by AST Sports Science | Questions & Answers
Intense, short duration exercise such as Max-OT is known to be a potent trigger of growth hormone (GH) release. The peak in this response seems to occur in the hours immediately following exercise. Although the research isn’t completely clear on this topic, this...
by Dana Bushell | Articles, Training
Progress is the cornerstone of our efforts in the gym. Without progress you stand no chance of reaching your goals and will ultimately decide that your efforts may be served better elsewhere. On the contrary, if continued gains and an innate desire to become the best...
by Dana Bushell | Articles, Supplements
Every serious trainer knows the importance of supplementation in the quest to achieving the best physique genetics will allow. Often times the supplements chosen have been well established in the results they deliver. Other times the products used can be directly...
by Paul Cribb Ph.D. CSCS. | Articles
The hydration state (cell volume) of muscle cells is an important determinant of protein anabolism. Increasing muscle cell volume or hydration status acts as an independent anabolic signal as it initiates the cellular mechanisms needed to preserve and create net gains...
by AST Sports Science | Research
Previous research on supplementation after resistance training has shown that small doses (15 grams) of protein combined with carbohydrates stimulate muscle protein synthesis – an essential mechanism for increasing muscle size. However, bodybuilders consume post...
by Paul C. Henning, Ph.D. CSCS | Research
There is little research available regarding the influence of performing aerobic exercise combined with strength training on the acute response of testosterone and cortisol. Conducting both aerobic and strength training together can generate a higher metabolic demand,...
by Brad Loomis | Training
If you are applying the Max-OT principles to the letter, you know you should take a full week off from training every 8 weeks. “2 months or about 8 weeks is a Max-OT Training Cycle. You will take a full week off from training every 8 weeks. This is the Max-OT Cyclical...
