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Written by Robbie Durand
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Wednesday, 07 October 2009 |
 What's so special
about when we eat? To the average person who is not exercising, it does not
really matter when you consume nutrients. While nutrient timing isn't critical
to the average person, it’s essential to guys who lift weights who are looking
to increase muscle mass. Muscle anabolism due to exercise and nutrient intake
is influenced by various factors, such as the type of protein. For example,
milk protein ingestion following resistance exercise results in greater amino
acid uptake by muscle than ingestion of Soy protein.8 Others have
documented that a rapidly absorbed protein such as whey is going to lead to a
greater insulin and amino acid response than milk casein. Examining the science
of nutrient timing in detail, it becomes clear that it's not just the type
or the amount of food you eat that counts, but when you consume it
in relation to exercise.
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Written by Robbie Durand
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Tuesday, 06 October 2009 |
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 Does Protein Quality Affect Muscle Growth?
The
three key ingredients for increasing muscle size are weight training, positive
energy balance and adequate protein intake. Jason Tang and Stuart Phillips from
McMaster University in Canada, in a review of literature, concluded that
resistance exercise and nutrition independently stimulate muscle growth.
Consuming protein after weight training helps maximize training gains in
bodybuilders. The protein quality has a small effect on muscle growth. While
milk, whey, casein and Soy proteins can promote muscle protein synthesis, milk
proteins and their isolated forms (i.e., casein and whey) promote muscle growth
better than Soy. Protein mixtures containing large amounts of leucine work best
for boosting muscle hypertrophy, particularly in older adults. Bodybuilders
should train hard, eat plenty of calories and consume protein after they lift.
(Current Opinion in Clinical Nutrition
and Metabolic Care, 12: 6671, 2009)
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Written by Robbie Durand
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Friday, 02 October 2009 |
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 THE TEXAS TITAN
MASSwithCLASS
By Branch Warren
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Written by Dorian Yates
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Monday, 21 September 2009 |
 The Perfect Workout
During my six-year reign as Mr. Olympia, the one aspect of my program that garnered the most interest was my training. It was widely recognized as being more intense, meticulous, and purposeful than that of my peers at the time. Last month we went over the principles for building mass. This month I wanted to zero in on the workout aspect specifically. Millions of people go to the gym and work out every day. What makes their workouts any different from that of a champion, or a future champion? You’ll soon see that there is indeed a world of difference between simply going through the motions of a group of exercises versus the type of workout that stimulates muscle growth each and every time.
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Written by William Llewellyn
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Tuesday, 15 September 2009 |
 ANABOLICS Q&A is a monthly session with William Llewellyn, author of the best-selling anabolic steroid reference guide, William Llewellyn’s ANABLOLICS 9th Edition. William is widely regarded as one of the world’s foremost authorities on the use of performance-enhancing substances by athletes and bodybuilders. If you have a drug- or supplement-related question that you would like to direct at William, don’t hold back. Please e-mail it to
This e-mail address is being protected from spam bots, you need JavaScript enabled to view it
. William will answer the most interesting and pertinent questions right here each month.
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Written by Hany Rambod
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Monday, 14 September 2009 |
 What Is FST-7?
FST-7 is a training system I devised after years of research and a great deal of trial and error with many clients. FST stands for Fascial Stretch Training and the seven refers to the 7 sets performed for the final exercise of a target body part. I have had many clients use this system for overall growth and especially to improve stubborn body parts that were seemingly resistant to just about anything else the person had tried. FST-7 encompasses several factors both inside and outside the gym. This month, we will focus on the training aspects.
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Research and Review 
