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Examining Some Popular Hypertrophy Programs

Although I tend to get shoe-horned into ‘nutritionist’ (or worse-yet, ‘the keto guy’), I actually started life with a passion for exercise physiology. Still have it and looking at the physiology of muscle growth, along with real-world programs that ‘work’ has long-been an interest in mine.

In this article, I want to look at three of the more popular hypertrophy programs that are out there on the internet. The first is Doggcrapp (or DC) training which is the brainchild of Dante Trudeau (he also runs Trueprotein.com). The second is Bryan Haycock’s Hypertrophy Specific Training or HST. Finally, of course, I have my own approach to muscle mass gains which I’ll talk about a bit too.

As you’ll see, while each program shares certain commonalities (as all programs that ‘work’ will), they also have a lot of differences. This simply reflects the realities of training, every program out there has to make some concession depending on the overall philosophy and approach of the designer.… Keep Reading

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Protein Requirements for Strength and Power Athletes

Introduction

Possibly one of the longest standing debates in sports nutrition (not that people don’t argue about stuff constantly) is over protein requirements for athletes. Traditionally, there have been two primary and opposing views to this topic.

In the first camp are mainstream nutrition types, usually registered dieticians who maintain that the RDA for protein is sufficient for all conditions, including individuals involved heavily in sports. Their bible, the RDA Handbook mirrors this stance.

So what is the RDA? Currently it’s set at 0.8 g/kg (0.36 g/lb) protein per day. For a 200 lb individual that’s a mere 72 grams of protein per day. I bet most of the people reading this eat that at a meal.

As a sub-argument to what I wrote above, some will point out that, even if protein requirements in athletes are higher, since most strength athletes already eat more protein than the supposed requirements, there is no need to worry about it in the first place.… Keep Reading

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The Impact of Bodyfat Percentage on Body Composition Changes

For many years (decades?) a common suggestion was that one should attempt to gain some muscle mass mass (through resistance training and possibly overeating) prior to beginning a diet. Well meaning individuals would suggest you spent 3-4 weeks or more training hard and eating well to gain muscle mass. The goal was to raise metabolism so that the diet would go more effectively.

In that current data indicates that each pound of muscle might burn an additional 6 calories (as opposed to older values of 25-40 cal/lb or even higher) (1), this argument is no longer tenable; to significantly affect metabolic rate would require a monstrous gain of muscle mass, far more than you could gain in 3-4 weeks.

Even if you gained 10 pounds of muscle, that would only add up to an additional 60 calories burned per day, hardly enough to worry about and certainly not enough to affect the following diet.… Keep Reading