For starters, here are three presentations on protein and muscle-building that grabbed my attention, with insights on how to lift, what to eat, and what that means for endurance athletes. Not surprisingly, more variety led to more well-rounded quad development (size gains in the vastus lateralis, rectus femoris, and vastus medialis) and was also shown to be superior for increasing the trainees’ 1RM squats. Our rigorous coverage helps spark important debates about wellness and travel and adventure, and it provides readers an accessible gateway to new outdoor passions. GLP-1 has been investigated and used as a treatment for type-2 diabetes due to its strong physiological effects. My new book, Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance, with a foreword by Malcolm Gladwell, is now available. Lifting the bar (concentric, not eccentric) as fast as possible doesn’t just make a difference…It makes a big difference. It provides our fix. It provides our fix.Luckily, we have some of those experts in our speed dial. You are now subscribed to Move Every Day Certain plant foods (most commonly beets and kale) can be juiced to provide enough dietary nitrates to actually boost nitric oxide levels and turbo-charge performance. View Bodybuilding Research Papers on Academia.edu for free. Bodybuilding Latest Research - 8 Cutting Edge Findings Home You could argue, of course, that getting enough protein is trickier if you’re avoiding meat and dairy. Read more about our policy. This may supplant products like glucosamine and chondroitin as the best supplement to keep your joints healthy, lubed and lifting. Immediately after a whole-body resistance exercise workout, males performed one of the following recovery routines: The testosterone/cortisol ratio was more than two times higher in the low-intensity running group as compared to the higher intensity running group. In competitive bodybuilding, bodybuilders aspire to develop and maintain an aesthetically pleasing (by bodybuilding standards) body and balanced physique. The volunteers were divided into four groups, doing a total of either 5, 10, 15, or 20 sets per muscle group per week. Bodybuilding is a sport in which the main objective is to develop and improve one’s musculature in an effort to maximize aesthetics for the purpose of appearing as physically impressive as possible.. There have long been studies showing that some protein sources are better than others, at least in isolation. You can find more of his training insights at www.gregnuckols.com or you can follow him on Facebook or YouTube. leucine content) seemed to matter less than simply getting a sufficient amount of protein. That previous data suggested endurance athletes should aim for closer to 1.8 g/kg/day rather than the 1.2 to 1.4 g/kg/day often recommended for them. It's … The latest bodybuilding articles, cutting-edge science, and authoritative info on training, nutrition, and fitness Everyone losing weight wants to maintain or increase their resting energy expenditure. While more high-quality research needs to be done, this is one of the first direct studies of cissus on pain improvement. Americas. A slightly different formulation of HMB — the free acid form — showed extraordinary results for strength and muscle gain in a trial. Plus it can help with lingering bone issues. Muscle adaptations require a combination of neural and muscle fiber stimulation. The Journal of Strength & Conditioning Research… There’s a theoretical reason to think endurance athletes need more protein than previously thought, but the first practical test of this idea doesn’t show any real-life benefit. A group of Spanish researchers trained two groups of people for 6 weeks on the bench press. So we had Siri dial ‘em up to see what research they’ve been latching on to these days to help peeps like us get more out of our workouts, meals and supplement budgets.It’s not bro science. One of the most grueling endurance events I’ve ever participated in is the American College of Sports Medicine’s annual meeting. He has published over 100 scientific papers and abstracts and is the author/editor of three sports nutrition books. There seem to be many different approaches that yield similar results, rather than one “right” way of doing it. However, both groups did the same sets and reps with the same percentage of their max. He is also the Director of the Exercise and Performance Nutrition Laboratory. In some cases, the results being presented are still a year or two away from appearing in a peer-reviewed journal, so interpreting them requires caution. That’s where the common beet comes into play. After every workout and every night before bed, the volunteers took a shake that contained either 29 grams of protein or a placebo drink with no protein but the same number of calories from carbohydrate. Researchers from the United Kingdom placed two groups of resistance-trained athletes on a diet for two weeks. There’s plenty of scope for debating the details here, but the takeaway for me is that if you’re not a bodybuilder—i.e. The Latest Research on Protein and Muscle-Building ... From dawn to dusk every day for nearly a week, scientists present the latest results from their labs. Protein sources that contain high levels of an amino acid called leucine seem to be particularly effective at stimulating the synthesis of new muscle, which explains why dairy protein outperforms soy protein in head-to-head, gram-for-gram matchups. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Thank you for signing up. While the results need to be replicated to be assured of these large effects, free acid HMB products are arriving on the market and may soon be a central part of weightlifters’ arsenals. Luckily, we have some of those experts in our speed dial. The payoff is a glimpse of what topics are currently roiling the waters of sports science. If you want to pack as much size onto your legs as possible, hopping on a bike isn’t going to hurt you, and it may just help you out. Beets happen to also be a healthy food plus a great source of betaine, which may also be an ergogenic aid. Bigger Leaner Stronger reveals exact … And protein provides the amino acid building blocks for repairing and rebuilding muscle damage incurred in training. Making a financial contribution to Outside Online only takes a few minutes and will ensure we can continue supplying the trailblazing, informative journalism that readers like you depend on. The authors concluded that resistance exercise followed by low-intensity aerobic exercise maximizes the anabolic response from the workout. Support us ... bodybuilding. Their strength for each exercise was assessed with a 10-repetition-maximum test after 12 and 24 weeks, and their muscle size was measured with ultrasound. LOS ANGELES, United States: QY Research has recently published a research report titled, “Global Bodybuilding Supplements Market Research Report 2020“. The squat may be the king of all exercises, but every king needs his court. 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But over the years, the academic in me has grown to question even the most fundamental principles of training. With the right plan and the right discipline, you can get seriously shredded in just 28 days. You can find more of his training insights at www.gregnuckols.com or you can follow him on Facebook or YouTube.Kamal Patel is the director of Examine.com and is a nutrition researcher with an MPH and MBA from Johns Hopkins University. Modern Musclehead Ep8: Latest Bodybuilding Research By Scott Tousignant on February 3, 2015 In Episode 08 of the Modern Musclehead podcast Physique Coaches Scott Tousignant and Bryan Krahn discus the latest Natural Bodybuilding research regarding training to failure, rest-pause sets, and high volume workouts. And a reduction in pain can do more for strength and muscle gains than can most (if not all) actual performance boosters. For a long time, HMB overpromised and underdelivered in terms of results, except for in beginners. He has published over 100 scientific papers and abstracts and is the author/editor of three sports nutrition books. Lifestyle. One of the most underutilized ways to do this might be taking in more GLP-1 agonists in your diet. This is an eye-popping result, since every other factor was the same. if you’d like to get stronger in support of other activities or for health reasons—then given the tradeoffs of time and energy, it’s probably better to focus on a few high-quality sets per muscle per week rather than accumulating huge numbers of sets.