How Long to Rest Between Sets
How long to rest between sets in strength training: the physiology of phosphocreatine recovery, meta-analysis data on strength and hypertrophy, and practical intervals for different goals.
Training
Programs, exercise technique and load planning.· 48 articles
Training
Training Log: Why Keep One
Why keep a training log: control of progressive overload, RPE and RIR, monitoring fatigue and well-being, what exactly to record and how to analyze the entries.
Calculating Macros for Muscle Gain
How to calculate protein, fats and carbohydrates for gaining muscle mass: determining calorie intake, the size of the surplus, protein norms from meta-analysis data, an example calculation.
Calculating Macros for Weight Loss
How to calculate macros for weight loss without losing muscle: the size of the deficit, the rate of weight loss, increased protein norms, fats and carbohydrates, the risks of an excessive deficit.
Refeeds and Carbohydrate Cycling
Refeeds and carbohydrate cycling: what research says about leptin, metabolic adaptation, diet breaks (MATADOR, ICECAP) and how to organize high-carbohydrate days on a diet.
Nutrition on Competition Day
Nutrition on competition day: the pre-start meal, carbohydrates during long events, hydration, caffeine, specifics for strength disciplines and the rule 'nothing new on race day'.
Sugar and Sport: How Much Is Allowed
Sugar and sport: the difference between free sugars and carbohydrates for training, WHO recommendations, when fast carbohydrates benefit an athlete, sugary drinks and health risks.
Alcohol and Muscle Mass
How alcohol affects muscle mass: suppression of muscle protein synthesis, recovery after training, hormones, sleep, alcoholic myopathy and whether a 'safe' dose exists for an athlete.
Fiber in an Athlete's Diet
Fiber in an athlete's diet: soluble and insoluble, EFSA norms, benefits for health and the microbiota, the risk of gastrointestinal problems before a start, low-FODMAP and practical tips.
Vegetarianism and Strength Training
Vegetarianism and strength training: whether you can build muscle on plant protein, leucine and the amino acid profile, B12, iron, creatine, studies of vegans and omnivores.
How Long to Rest Between Sets
How long to rest between sets in strength training: the physiology of phosphocreatine recovery, meta-analysis data on strength and hypertrophy, and practical intervals for different goals.
Training Log: Why Keep One
Why keep a training log: control of progressive overload, RPE and RIR, monitoring fatigue and well-being, what exactly to record and how to analyze the entries.