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 [...]
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 [...]
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 [...]
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 [...]
Should You Train to Complete Muscular Failure Each Set? Written by Robbie Durand “Dorian Yates trains for only 45 minutes, but it’s brutal! You can feel the intensity! He uses three exercises per bodypart, three sets each. The first two sets are short of [...]
New Health Concerns About Testosterone Witten by Dan Gwartney, MD 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 [...]
FST-7 stresses the importance of drinking water before the workout and especially in between the ‘7’ sets. Does it have to be water, or could it be a carb drink or an energy drink like Red Bull or Redline? The answer to this depends on how well hydrated you are prior to the workout. Ideally, [...]
It stands for Fascial Stretch Training and the seven refers to 7 sets performed usually as the final exercise of a target bodypart. Basically you train that bodypart on any given day heavy as you normally would keeping the rep range between 8-12, but the last exercise you perform the seven sets to finish off [...]
