by Paul Delia | Questions & Answers
I realize that most of the strength and conditioning text books advise endurance athletes to use lighter weights and perform a high number of repetitions to build muscular endurance. However, there are two problems with this over simplified training advice. The first...
by Paul Delia | Articles, Research
Preventative medicine is becoming a hot topic. Why? Because governments have finally realized that an aging population is a very expensive one. Sarcopenia (the age-related loss of muscle mass) costs the United States health care system over 18.4 billion dollars every...
by Paul Cribb Ph.D. CSCS. | Articles
As adults, with each passing decade, our capacity to synthesize new muscle declines up to 40%, the amount of anabolic hormones in circulation decrease by at least 25%, inflammatory markers increase by at least 15% and the expression of muscle growth-specific genes...
by Paul Cribb Ph.D. CSCS. | Articles, Supplements
Under the rigor of scientific control, the vast majority of sports supplements fail dismally to deliver any type of quantifiable benefit to athletes. A decade ago, creatine monohydrate was confirmed as one extremely rare exception. Now, finally, another supplement is...
by Dana Bushell | Articles
In a world focused purely on the physical attributes of its players, bodybuilding lends itself to a rather superficial way of thinking. What wins competitions and drives us through grueling workouts and early morning cardio sessions is the hope that what we see in the...
by AST Sports Science | Articles
Many, in fact most strength athletes and bodybuilders are unaware of this simple supplement strategy that gives you virtually immediate muscular strength and performance increases. Micronized Creatine can be used to provide an immediate improvement in performance....
by Dana Bushell | Articles, Training
“Get stronger and the muscle will come.” This was my mantra right from the beginning of this journey. My mentor early on stressed to me the importance of working at getting better in my lifts, strengthening the body as a whole and learning how the muscle groups work...
by Paul Cribb Ph.D. CSCS. | Articles, Research
In Part-2 we looked at what hypertrophy is, the most effective type of training that activates the hypertrophic response and the relationship between strength development and muscle growth. In this article we’ll look at what time frame do these changes occur? What’s...
