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High Protein Diets and Kidney Disease
A common concern in the fitness field is that high protein intakes can impair kidney function. Unfortunately, this theory has been based off of studies or clinical work involving individuals with pre-existing kidney disease. If you do NOT have kidney disease, it is highly unlikely that a high protein... -
ROM - Muscle Growth
Muscle gains can also be specific to the range of motion used. This study found that quarter squats emphasized the upper thigh whereas full squats developed the entire thigh. Therefore, changing the range of motion in an exercise can be an effective method of targeting certain regions of the muscle... -
Betaine
Betaine is a naturally occurring osmolyte found in a handful of foods. Betaine may promote water retention in muscle cells which can increase cell swelling during exercise, AKA: help you get a better pump. This increase in cell swelling may also benefit protein signaling after exercise. Betaine has... -
How to train the Hamstrings
The hamstrings are right around a 50-50 split between fast twitch and slow twitch muscle fibers. This means that a wide variety of repetition and rest period ranges should be used to train the hamstrings. In addition, remember to include BOTH knee flexion-based and hip extension-based hamstrings exercises... -
How to train your lats.
The lats appear to be a pretty even fiber type split, with around 50% fast and 50% slow twitch fibers. This means a wide range of repetitions and rest periods should be used and you should also (occasionally) utilize aids like lifting straps to ensure that your grip is not failing before your lats –... -
Unilateral Training for Core
unilateral lower body exercises induce greater core activation than bilateral exercises. This is likely due to the inherent instability of the movement which will cause greater oblique activation in order to maintain torso position. Using lower body unilateral exercises can be a great strategy for training... -
Unilateral Training for Quads
Developing a massive and detailed pair of quads not only takes years of hard training, but it will also likely requires a healthy amount of unilateral work. Both lunges and step-ups have been shown to be more effective at activating the outer quad as opposed to squats. Therefore, unilateral movements... -
Pre Workout Carbs
Many often preach the importance of carbs before training. However, these sermons are often based off of needs for endurance athletes; resistance training causes much less glycogen depletion. Therefore, carbohydrate availability is rarely a limiting factor in performance during resistance training workouts.... -
Egg Protein
Whey protein has been shown several times over to be the top choice for supporting muscle growth with training. However, many people have milk allergies that make consuming whey, well, uncomfortable. Luckily, egg protein has a similar leucine content and excellent digestibility ratings which likely... -
The Ultimate Guide to CBD
The Ultimate Guide to CBD: Everything You Need to Know About the Miraculous Health Benefits of Cannabidiol BY LEONARD LEINOW AND JULIANA BIRNBAUM CBD for Health Concerns The ancient doctors and healers across the globe who prescribed cannabis thousands of years ago did so because they witnessed i... -
Full ROM for more Gains.
Gains in muscle size are specific to the range of motion used. Partial range of motion movements will only isolate a specific portion of the muscle whereas full range of motion typically develops the entire muscle – both quarter and full squats resulted in similar upper thigh growth but only full squats... -
Time under Tension
The length-tension relationship of skeletal muscle is well-known; however, scientists and fitness professionals rarely realize its relevance to muscle growth. We know that mechanical tension is the main stimulus for muscle growth and the length-tension curve shows us that muscle fibers experience the... -
Macronutrients and calories burned
The macronutrient content of a meal can influence how many calories you burn throughout the day; this is referred to as, “diet-induced thermogenesis.” While this particular study is a little older, it is well-accepted that higher protein meals will induce greater energy expenditure than... -
Carbs or Fats
Consuming carbs or fat after your workout depends on both your nutrient adaptations and goals. Obviously, keto-adapted individuals should stick to fats post-workout, whereas non-keto trainers will shoot for carbs instead. Resistance training will cause some moderate glycogen depletion, so follow the... -
The hormone IGF-1: A trigger of puberty
Date:July 26, 2010Source:Journal of Clinical InvestigationSummary:Puberty is triggered by pulsatile release of GnRH from specific nerve cells in the the brain. What signals tell these nerve cells to release GnRH in this manner has not been determined, although it has been suggested that hormones assoc...