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Nutrient Timing of Whey Protein and Creatine Increases Muscle Growth PDF Print E-mail
Written by Robbie Durand   
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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Nutrition Bytes PDF Print E-mail
Written by Robbie Durand   
Tuesday, 06 October 2009

nutrition-color.jpgDoes 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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Mass with Class: Branch Warren Q and A PDF Print E-mail
Written by Robbie Durand   
Friday, 02 October 2009

branch_incline_dumbell.jpgTHE TEXAS TITAN

MASSwithCLASS
By Branch Warren

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Blood and Guts PDF Print E-mail
Written by Dorian Yates   
Monday, 21 September 2009
dorian051.jpgThe 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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ANABOLICS Q&A PDF Print E-mail
Written by William Llewellyn   
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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FST-7— The Key To Muscle Growth PDF Print E-mail
Written by Hany Rambod   
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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