by Dana Bushell | Articles, Training
Ask any ten bodybuilders out there what their least favorite part of the entire training process is and my bet is that nine of them will quickly answer “cardio”! Cardiovascular training, while mundane and boring, is a necessary evil in the recipe for success. It has...
by Paul Cribb Ph.D. CSCS. | Research
When it comes to diet and nutrition, most athletes stick to a narrow range of food choices; chicken breasts, rice, potato and maybe a green vegetable such as broccoli or beans. Getting into peak condition for any sport depends on optimizing overall health. However,...
by AST Sports Science | Research
Iron supplementation may help reduce fatigue during strenuous exercise, even if the person is not iron deficient, suggests research recently published in The American Journal of Clinical Nutrition. In an interesting study, women taking iron supplements showed a...
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....
by Paul Cribb Ph.D. CSCS. | Questions & Answers
New lab techniques enable scientists to see and measure molecular changes in muscle that we previously only dreamt of. Thanks to this sometimes amazing technology, we know now that muscle hypertrophy (growth) occurs a lot quicker than first thought. Muscle growth from...
by AST Sports Science | Articles
Continual improvement, or taking our physiques to “the next level,” is the primary goal of everyone training in the gym. Whether we’ve been training for three months or three years; are genetically gifted or consider ourselves a “hard gainer”; weigh 150 pounds or 250...
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. | Research
You’ve decided to take that promotion, there’s a new addition to the family or some other lifestyle change that will mean a few busy weeks, and quite a few missed workouts. Most gym-junkies stress about missing one workout, let alone a week or two. The insipid...