HOW TO PEAK YOUR BICEPS


If you have a “show piece” muscle it’s likely to be the biceps. That’s the muscle everyone flexes when someone challenges them to “make a muscle.” The shape of this muscle can really contribute to the impressiveness of your arms even more than sheer size. Nothing makes your arms look better than a biceps peak….

FISH OIL FUELS BRAIN PERFORMANCE


Fish oil has become one of the most popular dietary supplements sold in the U.S., and a study published in the Nutrition Journal provides a pretty good indication why so many adults supplement their diets with the omega-3 fatty acids known as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Researchers had 40 healthy middle age and elderly…

GET YOUR HEAD INTO RESISTANCE TRAINING


A single session of weight lifting can help you plan more effectively and improve memory according to a study published in the journal Medicine and Science in Sports and Exercise. To test the theory, researchers had 30 middle aged subjects perform 7 different weight training exercises, each for 2 sets of 10 reps, with the resistance…

ABS WORKOUT FOR JUMP PERFORMANCE


It’s reasonable to assume that training your abdominal muscles can help you jump higher. Many team sports athletes can benefit from enhanced jumping ability, and a study published in the Journal of Strength and Conditioning Research takes a novel approach to training deep abdominal muscles. A group of 14 elite college soccer players was separated into two…

MALES VS. FEMALES IN JUMP PERFORMANCE


Jump performance, including how well you can absorb energy from a landing, plays a critical role in just about any team sports competition. A study published in the journal Medicine and Science in Sports and Exercise suggests there are interesting physiological differences between male and female athletes. Researchers measured lower body muscle mass along with the quad…

HAVE FAST FOOD MENUS CHANGED?


In addition to increased media scrutiny, there have been high-profile municipal laws imposed on fast food restaurants. A study published in the American Journal of Preventive Medicine reports dramatic changes made in the menus of the nation’s top 8 fast food franchises. But a closer look reveals that the more things change, the more they stay the…

Can Whey Protein Harm Your Kidneys?


                 A very common misconception states: Whey Protein can harm the kidneys! Bodybuilders frequently consume up to 500g of protein per day for months – even years. There is no scientific evidence that this high protein intake causes kidney problems. In other studies, animals with high protein intakes for more than…

EXERCISE DURING COLD & FLU SEASON


It’s that time of year when you’re more than likely to hear people sniffling or coughing at the gym. While it’s always a good idea to use a gym towel to wipe down anything you’ll be grabbing during your exercise session, a story published online at ScienceDaily.com offers some tips on working through an illness of your…

THE 8 REPS MAX TEST IS RELIABLE


It’s been said that lifting weights in the range of 6 to 8 reps is ideal for building muscle. Ideally, after completing the eighth repetition, you shouldn’t be able to complete a ninth. This is what’s known as your 8 reps max (8RM). A study published in the Journal of Science and Medicine in Sports tests this…

EAT EVEN WHEN YOU AREN’T HUNGRY


The average person eats when they’re hungry. If they get hungry at night, they’ll go find something in the refrigerator. Then when they wake up the next morning and don’t feel like eating, they’ll skip breakfast and head off to school or work. Unfortunately, if you’re serious about change the look of your body, this…

HOW TO IMPROVE FLEXIBILITY


Flexibility improves joint range of motion. Although being more flexible can be a valuable performance attribute for all types of athletes, and flexibility can be developed through training, it remains one of the least appreciated aspects of fitness. A study published in the Journal of Strength and Conditioning Research shows how easily your flexibility can be improved….

HIIT IS A SMART MOVE FOR ANYONE


High Intensity Interval Training (HIIT) is a great option when you’re pressed for time, because the intensity of the exercise lets you get in a full workout in about half the time you’d spend doing steady-state cardio. Research conducted at the Montreal Heart Institute found that 4 months of twice weekly HIIT can improve brain…

TRAINING TO ELEVATE JUMP HEIGHT


Whether you’re a football receiver, basketball forward or lined up at the net in volleyball, jump height can be a tremendous competitive edge. There are a couple of ways to develop this ability, and a new study published in the Journal of Strength and Conditioning Research offers a novel 3-week program involving a rapid increase in drop…