The necessary rest time interval between exercise bouts is not fully understood. We know that delayed onset muscle soreness peaks between 24-48 hours after exercise and can take up to 7 days to dissipate, however it's not necessary to wait 7 days to workout again. The soreness is likely caused by multiple factors associated with muscled damage including swelling, the release … [Read more...] about What Causes Muscle Soreness?
Yesterdays discussion brought up some questions about the specifics of muscle growth. It seems there is some confusion on what muscle growth even is. To understand muscle growth we have to first understand what a muscle is made up of. Skeletal muscles are somewhere in the neighborhood of 80-85% water, this is the fluid that makes up the cytoplasm of each cell. The rest of … [Read more...] about How Do Muscles Grow?
Alek sent in a very interesting question. He simply asked what are the real objective reasons for not using steroids. This is a good question because there is much misinformation about steroids in the general media, and the side effects and potential negative effects are usually associated with massive doses. What then are the objective reasons to avoid steroid … [Read more...] about Should You Use Steroids or Not?
Have you ever wondered why some people react differently to the same workout. Some people gain more muscle than others, some seems to have greater gains in strength than others. The typical answer is simply 'genetics'. But this is too simplistic of an answer and I think there is much more to it than this. If you've been following the last two phi-life podcasts you've heard … [Read more...] about Anabolic Continuum – Where Are You?
I've been getting a lot of questions about specific dietary protein content for muscle building as well as specific daily calories for weight loss. I usually answer with a general range of what is most likely going to be adequate. This however never seems to be a good enough answer. It seems that many people think there is an exact number of calories they must eat per day to … [Read more...] about Target Protein, Target Calories?