Training to Failure: How Much And How Often?

Failure training involves doing an exercise until the muscles no longer respond. Jeff Willardson from Eastern Illinois University discussed the pluses and minuses of failure training methods. Many studies have examined the optimal number of sets in a program, but few have looked at the effects of failure training on muscle size and strength.
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Alkaline Diets Linked to Greater Lean Muscle Mass

Most of us are confused about the ideal combination of proteins, carbohydrates and fats in the diet for promoting muscle mass and minimizing fat. It seems as though every week we see a new study that provides contradictory information.
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Fast Curl-Ups Recruit the Most Muscle Fibers

Many trainers believe that slow, controlled contractions during weight training activate the muscle fibers best. Spanish researchers found the opposite-at least for curl-ups. They measured abdominal muscle activations levels during fast and slow curl-ups by electromyography (EMG).
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Protein Requirements of Weight Trainers

The indicator amino acid oxidation technique (IAAO) is a new, more precise way of measuring individual amino acid and protein requirements of sedentary and active people. According to studies using this method, active people should consume 1.4 to 2 grams of protein per kilogram bodyweight per day, with guys who lift weights on the high end.
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Are Free Weights or Machines Better For Building Strength and Muscle Size?

Machines are convenient, high tech, comfortable and attractive. However, they move the joints through fixed ranges of motion that can create excessive torque and unnatural stresses.
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What percentage of calories should come from Protein, Carbs, and Fats

This is a very debatable topic because everyone has a different theory. Another important part is to understand that everyone is different and responds differently to different things.

Also, your body will adapt to whatever you put it through, so what works today won’t necessarily work next month. I am going to explain my general recommendations and why the theory is sound. These are only for example purposes and should not be followed before consulting a qualified health care professional.

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All calories are equal, aren’t they?

As long as I get enough calories, but not too much, it doesn’t matter what they come from, right?

No, that is definitely not true. A calorie is the same as far as being a unit of energy, but how they effect the body is different for each macronutrient (protein, carbs, or fats).

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