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  • Hypertrophy Specific Training (HST)

    Highlights: -full-body workout -short recovery periods -deconditioning of the muscles for 9-14 days after the cycle *** Hypertrophy specific training has been introduced by Bryan Haycock in 2000. Haycock claimed his training system is based on scientific observations of muscle cells although …

  • Overtraining

    Highlights: -excessive training and inadequate diet and rest will ultimately lead to overtraining -fatigue, lack of motivation, increased resting heart rate, muscle soreness and decreased immunity are the most common signs of overtraining -the only solution is rest for a prolonged period of time …

  • What we know about the muscle growth

    Highlights: -there are several mechanisms of muscle growth, main being reparation of microinjury caused by resistance training and growth factor mediated hypertrophy -it is not sure if hyperplasia (increase in muscle cell number) takes place *** Back in 1960’s, most articles on this topic …

  • The Hormonal Muscle Growth Theory

    It is without doubt that certain hormones and growth factors positively influence muscle growth. However, the exact way those substances affect human muscle is not completely understood. The prevalent opinion was, until recently, that the IGF-I (Insulin-like Growth Factor 1) is playing main role …

  • The Intrinsic Muscle Growth Theory

    Until recently the common belief was that muscle growth is caused by the following mechanism: Stimulation by resistance exercise Release of testosterone and growth hormone Release of growth factors (especially IGF-I) Increased protein synthesis This hypothesis has been increasingly …

  • Sarcoplasmic versus Myofibrillar Muscle Growth Theory

    Without the proper understanding of the link between CNS (central nervous system) and muscle it is impossible to fully comprehend the mechanism of developing muscular strength. (See the article on STRENGTH here) Such lack of proper understanding probably lead to creation of a theory with a …

  • Testosterone

    Testosterone is the main male sex hormone – it is testosterone that makes the man a man. Most likely, testosterone is also what makes men more muscular than women and what makes some men (presumably those with higher testosterone levels) naturally more muscular than others (those with less …

  • Growth Hormone

    Human Growth Hormone (HGH or GH) is necessary for proper physical development in childhood and puberty. Its functions in adulthood are important but less understood. It seems that GH must be present in the body in proper levels: too little of growth hormone is probably just as bad as too much of …

  • Dietary supplements explained

    Beware – not all sports supplements are created equal Do you know anyone who never used any dietary supplement? And do you know an athlete who is not using sports supplements? Dietary supplements are a $100 billion a year industry in North America alone. This huge and growing industry is …

  • The phytoestrogens in food and dietary supplements

    Highlights: -phytoestrogens cause lower testosterone levels and lower Zinc levels -most common dietary source of phytoestrogens is soy and soy products -beware of soy-derived lecithin in bodybuilding supplements *** Phytoestrogens are non-hormonal substances derived from plants that resemble …