How Much Protein Do Bodybuilders Need?
Scientists have argued about the optimal daily protein requirement for more than 100 years. The problem is complicated because athletes consume different amounts and types of proteins, ingest protein at different times of the day (i.e., mealtime or after exercise), and eat it with other nutrients.
A research review [...]
Antonio, Ph.D., CSCS, FACSM, FNSCA, FISSN
According to the NAAFA website, “Founded in 1969, the National Association to Advance Fat Acceptance (NAAFA) is a non-profit civil rights organization dedicated to ending size discrimination in all of its forms. NAAFA’s goal is to help build a society in which people of every size are accepted with dignity [...]
Workers who make their living from intense and prolonged manual labor, often possess outstanding forearm strength. This comes from lifting, twisting and rotating heavy objects, not just lifting a weight up and down in the same plane. As bodybuilders, we don’t typically rely on our jobs to develop the muscles that will win competitions. Nevertheless, [...]
Muscle mass is critical to bodybuilding success, but bodybuilding champions are more than just the accumulation of slabs of beef. If that were not the case, the bodybuilder of average height could never beat a six-foot two-inch athlete. Muscle width, depth and symmetry are additional factors in the formula of bodybuilding success, and the illusive [...]
In 1961, Karl Klein, from the University of Texas, published a paper showing that deep squats loosened the knee ligaments (J Assoc Phys Ment Rehabil, 15: 6-11, 1961). Based on this study, the American Medical Association recommended against deep squats. This paper caused several generations of American men to practice ‘curtsy squats’ and leg presses [...]
By Robbie Durand, M.A.
I was going through my weekly research journals and an article jumped out at me that answered my question. The article was published in the Journal of Strength and Conditioning Research and titled, “Effects of Different Intensities of Resistance Exercise on Regulators of Myogenesis.” Myogenesis refers to muscle growth. Based on the [...]
By Robbie Durand, MA
By Robbie Durand, MA
Hormones such as human growth hormone (GH) and testosterone have been shown to play a role in muscle hypertrophy and strength gains. One of the core training principles for muscle hypertrophy in bodybuilding is short rest— less than 1 minute between sets. In 1988, anabolic hormone guru William Kraemer, [...]
Nearly all of the educational material relating to the use of testosterone or other anabolic steroids (AAS) relates to possible adverse (negative) side effects. The field has been dominated by dogma and speculation for decades, as the number of AAS users is limited. Generally they are healthy young adult men; use is commonly moderate in [...]
Testosterone decreases with age.
Low levels are linked to decreased muscle and bone mass, heart disease, diabetes and mental decline. Millions of people take testosterone as an anti-aging supplement, but scientists disagree on its risks and benefits. Dutch researchers found that testosterone supplements (80mg of testosterone undecanoate per day for six months) increased muscle mass and [...]
Written by Dan Gwartney, MD
Every time one joins a new gym, invariably the salesperson hands over an index card with columns of check boxes and tries to pigeonhole the new member by asking, “Do you want to gain muscle or lose fat?” Of course the correct answer is “both,” as nearly everyone looking [...]
