Just Another Rep is a website and Blog devoted to fitness, gym users, weight training, nutrition and supplementation.
Created and written by James Allison, with contributions from Joseph Mulligan, Just Another Rep seeks to educate and inspire through our articles, all of which have a grounding in Science and not "Bro-science"!
‘Roids’, ‘juice’ or most often just ‘steroids’ are common terms which refer to a group of compounds known as anabolic-androgenic steroids (AASs). The first AAS to be discovered was Testosterone, which was first isolated from cow’s testicles in 1935 and was synthesized later the same year. Many other anabolic steroids have been synthesized since the ‘30s and are occasionally used in the treatment of osteoporosis in women and some anaemias, but most commonly in male infertility. Today however, anabolic steroids are associated with recreational use in sport - from cycling to tennis, and American football to bodybuilding - but why are they are so widely used?
There are a two categories that most gym-goers fall into: the “timers” and the “talkers”. The “timers” are the ones that sit and stare at the clock between sets, making sure they pick up the weights precisely at the moment they’ve chosen for their next set to start. The “talkers” however take a much more laid back approach - they generally time things by how long it takes for the conversation with their “gym buddies” to get awkwardly silent. The thing I have noticed is however, that in both groups there are those that are in shape and out of shape. So here I am wondering: does rest period timing actually affects muscle development?
The supplement industry is rife with claims of increasing and improving strength, mass, recovery and countless other variables. Supplement companies will have you believe that consuming their product will help you reach your goals. One glance at any supplement site and you are inundated with products such as: Whey protein, L-Glutamine, Beta-Alanine, Creatine, HMB, L-Carnosine, BCAAs, ZMA, Taurine and countless others! However there is one question you must ask before spending your hard earned cash on this myriad of compounds – “Where’s the evidence?”
The human body can be in one of two states – fed or fasted. In the fed state the body is using some of the energy consumed from food to function, whilst storing some of it as fat for later. Conversely, in the fasted state the body is breaking down fat stores and using the products as an energy source. Because we eat so often, we spend most of our time in the fed state and so there is limited opportunity for the metabolism of fat. Intermittent fasting (IF) is a way to loose body-fat by undergoing regular periods of fasting between 16-24h thus extending the fasted state and increasing the metabolism of fat.
Like all machines with moving parts, our bodies can suffer greatly from use over time. And like machines, our bodies require maintenance to allow us to train effectively and reduce the risk of injury. We all know that burn in a muscle after an intense training session, but the most worrying pain to feel is not when it is in the muscles themselves, but the tendons, ligaments and joints that have been involved in the movement.
8:00AM – you stumble out of bed and after a shower, pull on some clothes and find your way to the kitchen. You dial “2mins” Into the microwave and wait for the “ping” that signals that your porridge is ready; after choking it down you make yourself a protein shake and that’s that – breakfast done!
Seem familiar? - It does to most bodybuilders, but is there more to breakfast than porridge and whey, and how important is breakfast when trying to loose fat during a cutting phase?
Carbohydrates are undoubtedly the most metabolically active substance we use on a day to day basis. Their effect on hormone and metabolic balance is profound – producing a massive anabolic signal post-ingestion which stimulates both the production of muscle and fat. The ability to stimulate muscle growth is an obvious advantage, but the production of fat is somewhat counterproductive for those wanting to transform their physique. But what if you can have your cake and eat it, all the benefits with none of the disadvantages? Gaining muscle whilst maintaining, or even reducing body fat? Carb-Backloading offers just that!