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 Cribb Ph.D. CSCS. | Articles, Research
As usual, gym experts tend to come up short when it comes to the real science. Sorry guys, but bro-science usually contains just enough real science to get it all wrong. When it comes to creatine supplementation there tends to be more bad information than good. From...
by Dana Bushell | Articles, Training
We all have our structural downfalls when it comes to defining physique perfection. Even the greatest champions in our sport have been guilty of possessing less than stellar development somewhere on their physique. Some of these structural integrity issues are...
by Paul Delia | Questions & Answers
Sugar is a form of carbohydrate that contains no other nutrients. Sugar is rapidly absorbed, and large amounts cause a surge and then subsequent decline in blood glucose. High sugar consumption can play havoc with your insulin levels. Yo-yo like insulin levels switch...
by Paul Cribb Ph.D. CSCS. | Articles, Research
Anabolic hormonal responses are integral in the regulation of tissue growth and energy substrate metabolism and therefore are thought to play an important role in building muscle as a response to high-intensity resistance exercise.[1] Plasma concentrations of...
by Paul Cribb Ph.D. CSCS. | Research, Supplements
Most athletes understand the important role growth hormone (GH) plays in building strength, muscle mass, and increasing performance. Growth hormone not only stimulates an increase in muscle protein synthesis, but it also stimulates joint cartilage production, amino...
by Jeff Willet | Articles, Training
A Perfect Workout Starts With a Perfect Warm-up Every aspect of Max-OT training works synergistically, making it the most effective training approach for building maximum muscle. To get the greatest results, it is important that you understand and execute all the...
by Paul C. Henning, Ph.D. CSCS | Research
It is very common for eccentric exercise to elicit muscle damage and soreness in the days following a high-intensity exercise session. The damaged skeletal muscle fibers that result from the exercise create a prolonged and complex interaction between protein synthesis...
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...
