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Archive for the ‘research studies’ Category

Cortisol:  Catabolic Muscle Killer Or Misunderstood Hormone Written By Layne Norton

Cortisol: Catabolic Muscle Killer Or Misunderstood Hormone Written By Layne Norton

A significant portion of the column has been dedicated to myth busting and challenging the status quo of what we ‘know’ about bodybuilding. One of the accepted ‘truths’ that I’ve always had a problem with is the notion that if you train for more than an hour, you will become catabolic due to increases in cortisol. Cortisol is a catabolic hormon[...]
The Truth About Protein: How Much And How Often? Written By Layne Norton

The Truth About Protein: How Much And How Often? Written By Layne Norton

From the time that the first physique enthusiasts & bodybuilders ever started choking down extra chicken breasts, steaks, and vile concoctions to increase their protein intake for the purposes of gaining muscle; the question of just how much protein is optimal has been debated. Fast forward more than half a century and people still debate the same que[...]
Learn The Facts: Does Excess Dietary Protein Get Stored As Fat? Written By Dylan Klein

Learn The Facts: Does Excess Dietary Protein Get Stored As Fat? Written By Dylan Klein

It’s not uncommon to hear claims that dietary protein eaten in excess of some arbitrary number will be stored as body fat. Even those who are supposed to be reputable sources for nutrition information propagate this dogma. These claims however tend to drastically ignore context. Paging through one of my old nutrition textbooks I came across a section in t[...]
Stoking The Metabolic Fire: Is Higher Meal Frequency Better For Fat Loss?

Stoking The Metabolic Fire: Is Higher Meal Frequency Better For Fat Loss?

It has been a long-held belief in bodybuilding and health/fitness circles that eating more frequently throughout the day leads to an increase in metabolic rate and fat-loss. This is colloquially coined, “stoking the metabolic fire.” In fact, this very concept has been disproved about 15 years ago [1], and still remains accurate to this day, with the m[...]
The Science Of Sleep: What the Research Actually Says - Written By Sol Orwell

The Science Of Sleep: What the Research Actually Says – Written By Sol Orwell

There are few topics as well accepted as “sleep” - every week someone influential will tweet “get your sleep! It’s as important as diet/exercise.” This isn’t an article disputing that instead it is an investigative look at what the actual research says. We are going to take a gander at the research conducted on sleep deprivation, and make evidenc[...]
 Research Review: The Dirt On Clean Eating Written By Nutrition Expert Alan Aragon

Research Review: The Dirt On Clean Eating Written By Nutrition Expert Alan Aragon

Everyone knows the difference between dirty and clean foods, so I don’t have to explain the obvious…or do I? My favorite response to questions about how to eat clean is, “Wash your food.” The biggest problem with discussing foods in these terms is that there’s no clear definition of clean or dirty. The difference might seem obvious, but a closer lo[...]
The Science Of Nutrition: Is a Carb a Carb? Written By Menno Henselmans

The Science Of Nutrition: Is a Carb a Carb? Written By Menno Henselmans

Are 50 grams of sugar more fattening than 50 grams of rice? Are whole grains always better than refined grains? Should you limit your fruit intake to avoid fructose overconsumption? Sure enough, not all carbohydrates are created equal. There are many methods in use to classify carbs and even terms for specific kinds of carbs. Take sugar for example. Suga[...]
Learn The Facts: The Science Behind Stretching - Written By Menno Henselmans

Learn The Facts: The Science Behind Stretching – Written By Menno Henselmans

If you're a committed weight trainer, chances are you're either stretching a lot already or think you should be stretching more. Historically, stretching has been considered one of those "does no wrong" activities, one that's been largely overlooked by virtually everyone outside of a yoga studio. But over the last two decades or so, people have started to fi[...]
The Science Of Training: 7 Principles Of Exercise Selection By Menno Henselmans

The Science Of Training: 7 Principles Of Exercise Selection By Menno Henselmans

To paraphrase a wise man, "Small, weak, and injured is no way to go through life." But if you design your workouts around the wrong exercises, that's exactly how you'll end up; dreadfully unmuscular, embarrassingly weak, and prone to chronic injuries. Featured Athlete: Kris Gethin Proper exercise selection can be tough. There are countless lifts to choos[...]
Muscle-Specific Hypertrophy: Biceps, Back and Legs by Menno Henselmans

Muscle-Specific Hypertrophy: Biceps, Back and Legs by Menno Henselmans

In Part 1, we discussed the fiber type composition and biomechanics of the chest, triceps and shoulders. In this installment, we'll cover the other major muscle groups. The Biceps & Brachioradialis The biceps, consisting of a long (outer) and short (inner) head, may seem like a simple muscle with straightforward biomechanics, but it's in fact a tri-a[...]

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