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Author: musclephd

Protein and Sleep

This study found that consuming a diet high in protein improved subject’s sleep quality significantly more than other dietary interventions and a control diet. The takeaway? Make sure you’re eating a diet higher in protein to both promote growth and recovery as well as improving sleep! Source: Lindseth, G., Lindseth, P., & Thompson, M. (2013). […]

Resistance Training vs Static Stretching

Many individuals employ static stretching as a method of increasing flexibility. However, this study found that full range of motion resistance training was just as effective at improving flexibility as static stretching. In addition, the resistance training group also developed strength in this new range of motion which is incredibly important when improving flexibility. Check […]

Sleep and Fat Loss

This study found that subjects who got more sleep lost a similar amount of weight to subjects who slept less when both groups underwent a calorie-restricted diet. However, the group that got more sleep lost more weight as fat. If your goal is to improve body composition, make sure you’re dedicating plenty of time to […]

Sleep is Key for Performance

This study found that extending the nightly sleep of Division-1 basketball players improved their performance in several tasks including sprinting. Getting extra sleep will more than likely improve performance in the gym and can optimize training gains. Source: Mah, C. D., Mah, K. E., Kezirian, E. J., & Dement, W. C. (2011). The effects of […]

Stretching Hurts Performance?

Athletes and bodybuilders often employ static stretching as their primary pre-training warmup. However, several studies have shown that stretching can have many negative effects on exercise performance, including reduced joint torque and muscle activation. Check out our Stretching article for more information. Source: Fowles, J. R., Sale, D. G., & MacDougall, J. D. (2000). Reduced […]

Tongue Position and Gains?

This ground-breaking study found that the position of your tongue in your mouth can influence power production in isolation exercises. Pushing your tongue against the roof of your mouth resulted in significantly greater power production than other positions! More research needs to be performed to see if this effect is useful in other types of […]

Training While Sick

Everyone gets sick at one point or another, but unfortunately, training too hard while you’re sick can easily lead to overtraining. Follow these tips to optimize your training while you’re sick to ensure that you recover from your illness and don’t worsen any of your symptoms. Source: Nieman, D. C. (2003). Current perspective on exercise […]

When to use Isolation Exercises

Several studies have found that isolation exercises are no more effective at building muscle mass than compound movements and others have shown that adding isolation exercises to a compound movement-only program offered no additional benefits. However, other studies show that certain muscles, like the rectus femoris, are more effectively targeted by isolation exercises and therefore […]

Whey vs Meat Protein

Our lab examined the effects of supplementing with whey or meat-based proteins over an 8-week training protocol. Whey and beef protein produced similar gains in lean mass while chicken protein lagged behind somewhat. Beef protein appears to be the best choice for individuals with milk allergies. Source: Sharp, M., Shields, K., Lowery, R., Lane, J., […]

Whey vs Rice Protein

Our study found that rice protein can be used for bodybuilding purposes, however, you’ll have to use more of it to achieve the same anabolic effects as a lower dose of whey protein. Whey protein is still king, however, rice protein is a good choice for vegans and vegetarians. Source: Joy, J. M., Lowery, R. […]

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