by Paul Cribb Ph.D. CSCS. | Questions & Answers
Let me run through the fiber types our muscles possess and the characteristics of each. This should clear up any confusion about why Max-OT is the most effective training method for packing on lean mass in the shortest possible amount of time. Muscle fiber types fall...
by AST Sports Science | Articles, Research, Supplements
Uncovering research that has a direct impact on muscle growth, fat loss, and performance enhancement is exciting, to say the least. Now get this, research shows an 8-gram dose of glutamine directly after exercise promotes the same glycogen storage effect as consuming...
by Paul Cribb Ph.D. CSCS. | Research
Strength training researchers at The College of New Jersey have recently shown that athletes may experience better strength gains simply by making sure they lift heavy. This study examined the effects of both intensity and volume of training during an “in-season”...
by AST Sports Science | Articles, Training
It’s hard to convince most athletes who love working out that they will get better results by taking a planned break away from training. Taking strategic breaks from intense weight training will actually enhance muscle gains overall. The big question is when to take a...
by Dana Bushell | Articles, Training
Every once in a while you have to veer off the beaten path and perform tasks that rarely make their way into your regular routine. It’s not unheard of to double up on muscle groups within one training session such as shoulders and traps, chest and triceps or back and...
by Dana Bushell | Articles, Training
Perfection in every sense of the word conjures up idealistic thoughts that either provokes excitement or fear depending on the mindset of the individual. Being as close to perfection as you can be within your training will ultimately set you apart from your...
by Paul Cribb Ph.D. CSCS. | Articles
Any improvement in body composition (more muscle, less body fat) is the only non-surgical way to improve body shape, how you look – which is the honest reason why 99% of most people exercise in the first place. A program designed to build muscle will give you the...
by Dana Bushell | Training
When someone asks you to make a muscle, they’re asking you to throw up a gunshot and show off your high peaking, thickly developed biceps. This muscle group has long been one of the main standards for gym superiority. The “arms” race has led many to curl away week...
by Paul C. Henning, Ph.D. CSCS | Articles, Research
Muscle recovery from intense training is probably the most important piece of the muscle growth and development puzzle. Knowing how long it takes for a muscle to recover fully is important when designing the most affecting training program. As usual, we turn to the...
