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...]
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...]