Strength Training in Females: Great Gains Confirmed

How much muscle mass and strength can an untrained female expect to gain upon entering the world of strength training? Quite a substantial amount, as it turns out. Most strength-training research is still performed using male subjects. That being said, by now there is enough data to examine to get an idea of the effects … Read more

Eccentric Strength Training Requires Extra Recovery

Eccentric strength training is when you apply a greater load, sometimes more than your 1RM, during the negative part of a lift. You then remove the extra load before the concentric part. You can also use a spotter or an assisted machine to lighten the load during the concentric phase. Many strength training programs designed … Read more

Training Frequency in the Elderly: Two Times Per Week is Enough

Training frequency is one of the major variables, along with intensity and volume, you can manipulate to improve the results from your efforts in the gym. Properly adapting these variables to your own goals and needs will lead to more muscle mass and better strength gains. Does more equal better for older men and women … Read more

Vitamin D: Effects, Benefits, and Safety

Vitamin D is a fat-soluble and essential vitamin your body needs to be able to absorb calcium and keep your bones healthy. You get vitamin D from sunlight, food, or from supplements. Only a handful of foods provide vitamin D in sufficient amounts, and deficiency is fairly common. This makes vitamin D one of the … Read more

Omega-3 Fatty Acids: Effects, Benefits, and Safety

Omega-3 fatty acids have numerous functions in your body. They help regulate your blood pressure, inflammatory processes, and your nervous system, just to mention a few vital functions. In addition, they are responsible for maintaining cell structure and signaling, as well as cell membrane fluidity. You wouldn’t survive without them. For the athlete, omega-3 fatty … Read more

Exercise Leads to Immediate Improvement of Chemotherapy-Related Side Effects

If you have to undergo chemotherapy, chances are you don’t feel well. The treatment can actually make you feel worse than the disease. If we are lucky, we won’t have to experience it ourselves. However, to say that you don’t feel very well during chemotherapy seems to be an understatement. At the same time, keeping … Read more

Movement-Based Exercise Improves Physical Function More Than Traditional Strength Training in the Elderly

By now, it is well established that strength training is important to maintain muscle mass and strength as we get older. By engaging in weight training, we slow down the age-related decline in physical function that otherwise can be quite debilitating and dangerous. What’s the best type of strength training for the elderly in order … Read more

Butter and Biceps: All About the Ketogenic Diet for the Athlete

The ketogenic diet is a low-carbohydrate diet, but not any old low-carb diet. It’s not a diet where you just cut down on your carbs and let the rest take care of itself. Rather, it’s a diet with a low – very low – carb intake, but where you replace the carbs with fat. The … Read more

HMB: Effects, Benefits and Safety

HMB, or β-Hydroxy-β-methylbutyrate, is a metabolite of the branched-chain amino acid leucine. The effects of HMB on muscle metabolism during resistance training have been studied in human trials for more than 20 years. HMB has been shown to have a positive effect on muscle protein turnover, and might be beneficial as a supplement during periods … Read more

Beta-Alanine: Effects, Benefits, and Safety

Beta-alanine exercise supplement

Beta-alanine has emerged as one of the most popular dietary supplements with the purpose of increasing exercise performance. It is a relatively new star on the supplement sky, with the first human study published as late as in 2006, but its popularity has steadily increased. It can be found in many so-called pre-workout products, but … Read more