by Paul Cribb Ph.D. CSCS. | Questions & Answers
To answer your question with one word, definitely. To provide you with an explanation let me draw on a paper written by sports scientists at Arizona State University. These researchers assessed over 140 weight lifting studies to obtain insights into the differences...
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 Cribb Ph.D. CSCS. | Questions & Answers
When your body releases growth hormone (GH) from their pituitary gland (located at the base of the brain), some goes to muscle and bone to directly initiate tissue growth. Most GH travels to the liver, where it is destroyed within 60-90 minutes. Before this...
by Paul Cribb Ph.D. CSCS. | Questions & Answers
The best piece of advice I can give you is to concentrate on building your upper arms so that the circumference of each is up past 18 inches. When you achieve this, you will have forgotten about your question. Sarcasm aside, the best way to build your biceps peak is...
by Paul Cribb Ph.D. CSCS. | Questions & Answers
High overload training within Max-OT is an extremely effective stimulus for muscle growth (hypertrophy) as it causes small injuries to muscle fibers. Scientists call this trauma “micro tears”. These tears are thought to trigger the whole integrated...
by Paul Cribb Ph.D. CSCS. | Questions & Answers
When I was 15 years old, the first gym that I ever trained at had no ventilation, three light bulbs, a concrete floor and most of the equipment was bolted to the ground. If you couldn’t bench at least 300lbs, the guys there would not let you use the equipment. I...
by Paul Delia | Questions & Answers
The entire muscle growth response to resistance training depends on progressive overload. When you first start weight training initial strength gains are not accompanied by direct muscle size increases, they are due to an adaptation within the neural system. During...
by Paul Delia | Questions & Answers
7 pounds! Awesome! There are over 350,000 people around the world taking the Max-OT course right now! It has opened a lot of eyes and is producing a lot of gains as you are finding out. GABA is a really interesting supplement and works extremely well. In fact, there...
by Jeff Willet | Questions & Answers
It sounds to me like you are on the right track with set volume and workout duration. Some of my body part groupings allow me to complete the workout in closer to 20 minutes as well. A longer workout doesn't equate to a better workout. In fact it is quite the...
