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...]
The 3/7 system: A better way to train? by Jerry Brainum
Those who are cynical often say that when it comes to nutrition and exercise, there is nothing new and exciting. Such people clearly don't view the ongoing research on these topics, since in fact the amount of new information about exercise and nutrition … [Read more...]
Building more muscle: What really works by Jerry Brainum
When I first began training the sources of information about how to organize a workout, what were the best exercises to build muscle mass, and how to eat to promote added muscle mass and strength were minimal. The Internet wasn't even a concept back then, so … [Read more...]
Can Ashwagandha help increase muscular size and strength? by Jerry Brainum
Can an herb whose name roughly translates into "smell of horse" help you add muscular size and strength? The herb in question, ashwagandha, has been revered in Ayurvedic medicine, or the folk medicine of India, for centuries. The botanical name for ashwagandha is … [Read more...]
Only the dose determines the poison (hormesis and muscle growth) by Jerry Brainum
Recently, I watched a few videos on YouTube related to nutrition and bodybuilding. In one video, the self-appointed "expert" suggested that the key to obtaining massive muscular arms involved doing 3 sets of 100 repetitions of lying triceps extensions, … [Read more...]
Large muscles, short life? by Jerry Brainum
The motivation to begin bodybuilding often varies. Most beginners' goals include losing body fat, building muscle, or a combination of both. I had an unusual reason to start training. I didn't want to prematurely die. While this would not be an … [Read more...]
Should you train to muscular failure? by Jerry Brainum
Although no record of it exists in human history, the first incidence of training to failure likely occurred when a prehistoric man attempted to move a heavy rock without success. While such an activity may not fall in the category of organized training, the fact that … [Read more...]
A new natural anabolic? by Jerry Brainum
The search continues for a natural supplement that will produce genuine anabolic or muscle-building effects. It seems that most people are seeking short-cuts to gains in muscular size and strength, even though with proper training and judicious … [Read more...]