A colleague of mine at a major bodybuilding magazine once wrote that "bodybuilding is not rocket science." What he meant by that was his feeling that too many bodybuilders often made the process of building muscle far more complicated than it needed to be. A corollary to this … [Read more...]
Maximizing Muscular Hypertrophy (growth): What are the best training factors? by Jerry Brainum
In the March, 2016 issue of Applied Metabolics, I discussed the many nuances and variables associated with muscular hypertrophy. Not everyone who lifts weights or engages in any type of resistance exercise wants to compete in amateur or professional … [Read more...]
How fast do muscles grow and is there a limit to muscular growth? by Jerry Brainum
If you've been around bodybuilding for as long as I have (over half a century) you will notice that people who get involved in regular bodybuilding training seem to make gains at different rates. Much of this has to do with genetic predispositions that favor rapid … [Read more...]
The Frequency Factor in Training by Jerry Brainum
One of the many factors in determining the rate of gains in muscular size and strength is how often you train, or training frequency. When you first begin to train, it's often recommended that you limit your number of training days to allow time for sufficient … [Read more...]
Fast or Slow Repetitions: Which is best for gaining muscular size and strength? by Jerry Brainum
Why is it that some people appear to make rapid gains in muscular size and strength when they lift weights, while others seem to make no gains at all? A lot of variables enter into an equation that seeks to answer this question. One example is the natural level of … [Read more...]
Does increased muscular strength promote increased muscular size? by Jerry Brainum
I've been training with weights consistently for over half a century. Contrary to the frequent statement that there is "nothing new under the sun" when it comes to training and nutrition, I've witnessed some vast changes in these areas over the years. In fact, science … [Read more...]
Intermittent Fasting: New information and its effects on adding muscle mass and losing body fat by Jerry Brainum
Although I covered the health effects of intermittent fasting (IF) in the October 2015 issue of Applied Metabolics, new information has been recently published about IF that is highly relevant to those who seek both body fat loss and added … [Read more...]
A few more studies from a different science conference by Jerry Brainum
Last month in Applied Metabolics, several studies presented at a recent science conference were featured, in this case, the annual conference of the National Strength and Conditioning Association, that focused on various aspects of nutrition and exercise. As I pointed … [Read more...]
Vitamin D: How much does an athlete or active person need to cure a deficiency? by Jerry Brainum
Vitamin D is often called "The Sunshine Vitamin" for good reason: it's the only nutrient other than oxygen that can be obtained completely for free. When the skin is exposed to ultraviolet B radiation from the sun, 7-dehydrocholesterol in the skin is converted into … [Read more...]
Over-40? Take the Night Train for added muscle mass by Jerry Brainum
Kevin Levrone was one of the most preeminent bodybuilders of the 1990s until he stopped competing in 2003. The Maryland-based professional bodybuilder burst onto the bodybuilding scene in 1991 with a definitive win at the 1991 NPC Nationals held in Pittsburgh. At a … [Read more...]