by AST Sports Science | Articles
A high protein, low-fat, moderate-carbohydrate diet is without a doubt, the most effective nutritional approach for stimulating lean muscle gains while accelerating fat loss. The scientific literature proves this and the real world results solidify the research....
by Paul Delia | Questions & Answers
Only when you do barbell squats with high loads and low repetitions are shown in research to trigger a significant rise in the secretion of anabolic hormones. Just bending up and down with a light weight won't do much to enhance circulating testosterone levels....
by Paul Cribb Ph.D. CSCS. | Articles
Flick through any of the muscle magazines and it’s clear that the sale of bodybuilding supplements has come down to mega 8-page advertisements containing truck loads of scientific-sounding waffle about products endorsed by ‘roided-out bodybuilders. Of course, every...
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...
by Jeff Willet | Articles, Training
Great Job! You completed the first phase of your exercise schedule and you are ready for a new assignment. The next 3 weeks will be designed to help you increase your knowledge on the main components of a successful exercise program. You will implement a new weight...
by Jeff Willet | Articles, Training
Where to begin Beginning an exercise program can be a little intimidating. In fact, it can be very intimidating not to mention, very confusing. There is so much information out there, how could you possibly figure out where to begin? It may seem like everything you...
by Paul C. Henning, Ph.D. CSCS | Research
Skeletal muscle contains high concentrations of histidine-containing dipeptides (HCD), in the form of carnosine, anserine, or ophidine. Carnosine, the only HCD found in humans, is related to high-intensity exercise performance 1. Beta-alanine is the rate-limiting...
