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  1. How to get more hypertrophy from strength / powerlifting style programs?

    Unfortunately optimized strength training for 1RMs is not going to be the same as optimized training for hypertrophy. Strength in the short-term is largely neural in nature, so training the lift you want to get better at, relatively heavy, a lot of practice, and minimizing fatigue via not...

  2. Delt volume

    I delts twice a week. I include an overhead press once a week, then hit side and rear delts twice a week. One session I hit side and rear delts with a lengthened bias resistance profile and the other time with a more traditional resistance profile, which tends to be shortened bias for most...

  3. Aging dog with muscle wasting and prohormones

    There is some emerging data on HMB in dogs showing it can improve muscle function, recovery, and general activity levels: https://pmc.ncbi.nlm.nih.gov/articles/PMC11788438/ https://www.petdiatric.com/images/pdfs/musclex-canine-white-paper.pdf It is commonly used in performance dogs/animals atm.

  4. Training programs

    5/3/1 is a good simple powerbuilding option with a lot of flexibility for a variety of different goals.

  5. Best immune enhancing and anti inflammatory supplements?

    I would look at items that have more of a modulating effect on the immune system instead of outright trying to boost function. Peony has some human data in both RA and ankylosing spondylitis. It seems to work by helping to shift one's TH1 and TH2 balance...

  6. Question about training split and volume

    Research is not clear as to what the optimal number of exercises is per muscle group per week or session, nor how much volume is too much or where the exact line for effective sets is for junk volume. So there is no way for any one here to provide you with exact answers. The research suggests...

  7. Semaglutide questions

    Melatonin is really a dose dependent thing, what dose have you tried in the past? Other options are black cumin seed oil, which has been shown to support sleep duration and quality: https://pubmed.ncbi.nlm.nih.gov/37139438/ Also, ashwagandha has been shown to support sleep duration and...

  8. Semaglutide questions

    This isnt a bad was to approach some of his issues, but I still there are major behavioral barriers that need to be considered and trialed without the drug. I could even think a middle of the road approach is to take another month to work on diet strategies and sleep, make those as seamless with...

  9. Semaglutide questions

    There are still things you can do in this case for the time being. If you feel you may have apnea, then I would consider the following: Add more time to sleep to your routine since your quality is worse. If you have allergies, treat them appropriately, night time congestion can be a factor...

  10. Semaglutide questions

    If sleep is an issue, it can definitely contribute to cravings and lack of diet adherence. There was a study, I dont have time to look for it now, that showed that people ate like 500 +/- 500 calories more when eating freely and under slept. That means some people eat like 500-1,500 more...

  11. Semaglutide questions

    I would start to think about what is causing your cravings, if that is a big barrier. Sleep, diet structure, stress ect can all be factors. If you find yourself with a lot of cravings that you are giving into often enough to prevent weight loss, I would try to find out why this is before...

  12. Semaglutide questions

    Basically, all diets help you lose weight and body fat via a caloric deficit. That is eating less calories than you burn each day, so your body makes up for the difference via the stored calories in your adipose tissue. Each diet you listed it just another way to structure things to help achieve...

  13. Semaglutide questions

    I am not against semaglutide personally, but based on your post, it sounds more like a plan issue overall. There are many ways to structure a diet for adherence to lose weight sustainability. Intermittent fasting works for some, but not others, and that is okay. This right here stands out to me...

  14. Mood changes as you have got older?

    You be dealing with burnout. Overworked and under slept with a lot of stress will take time to recover from it. Feeling related to depression are commonly felt in burnout. Focus on managing stress and getting as much unrestricted quality sleep as you can. As far as supplements, rhodiola has some...

  15. Perfect Form vs Touch & Go training

    I think the best way to think of the data around lengthened training is that there seems to be something particularly hypertrophic with regard to this style when the right movements and resistance profiles are selected compared to doing the same moves only in a shortened position or even full...

  16. Perfect Form vs Touch & Go training

    I saw the note in the study about 10s, but they did say the data there was limited and harder to draw strong conclusions on overall. Which is why I defaulted to the 4-6s range since it has more data behind it. To your second point. I think that has always somewhat been the case, more so with...

  17. Perfect Form vs Touch & Go training

    I do not have time to pull actual studies. However: What you are describing is very similar to TUT training, and this has been tested in comparison to more standard tempos in research in the past. What I remember is that if one is training to failure, then both options seem to be equally valid...

  18. To Infinity.... and Beyond!

    Now I did not pull the full text of the ADF study until now, but the participants were only told to eat 400-500 cals on the fast days and ad libitum on the regular days, no structured protein intakes. So the big draw back is it is possible they were undereating protein overall. So that could...

  19. Hyde’s Strength Odyssey

    I dont comment much but I still check in from time to time. Very happy you got to check out EFS. I can say Dave is shy, I met him once but it was not much of meeting, likes to keep to himself and his lifters when off camera. I got to partake in an underground strength session, ect, at OBB some...

  20. To Infinity.... and Beyond!

    Not to side track your log but I see the claim of "fasting being muscle sparing" being stated a lot. Does anyone have some studies to substantiate this claim? I would like to learn more about longer fasting periods. The IF review I shared before showed that with resistance training, some...
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