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In most cases, the range of motion of an exercise is dictated by the range of motion of the muscle/joints involved. If you are performing an exercise that you feel goes beyond your natural range of motion it is advised that you stay within "your" natural range of motion. I am thinking...

Yes, in my opinion, it is because of the sudden shock of significant metabolic stress. In my dissertation I argue that they are separate stimuli, and that metabolic stress in and of itself is anabolic. Not everybody agrees. Some feel that metabolic stress is simply away of increasing fatigue...

Short answer: All of the known mechanisms by which lifting induces muscle growth are present in a routine that has both high and low reps/relative loads regularly taken to near muscle failure. There is not yet evidence to show that simple progression schemes are inferior to DUP schedules, and...

Here's an example of the type of research I'm finding to figure out how to maximize ribosomal biogenesis. Turns out, some aerobic-type training might be important at least for short periods. Here's full text link https://www.nature.com/articles/s41598-017-18887-6 Combining endurance training...

Excellent point. This is another fundamental difference between HST and traditional resistance exercise methods (e.g. ACSM). The traditional method of progressing the load is to wait until you get stronger before exposing the muscle to higher loads. HST, aiming specifically at growth, knows that...

Man, what great comments. People have no idea that such a deep well of expertise and experience is here on this forgotten message board! [I apologize about how long this post is] I thought I would address the question, so what is an "optimal" HST routine look like today? First, this implies...

I know a lot of good comments have already been made, but I'll add mine as well. One HST principle is, "The growth potential of any given load depends on the condition of the muscle at the time the load is applied." As has been mentioned, acute studies show that both low/medium loads can...

This is a very good video explaining what's happening.

Insulin is used with GH to counter the effects of GH on insulin sensitivity. There isn't evidence that GH is synergistic with test, though some may have had anecdotal experience. In general, the main benefit of GH is that it allows greater retention of muscle mass when dieting and can slightly...

Yeah, that's right along the lines of what I've been thinking. So many things seem to turn on protein synthesis, but there is still uncertainty about what leads to an actual increase in muscle mass. Although it is still a matter of synthesis vs breakdown, its becoming clear that if your capacity...

Here area few good links to ribosomal biogenesis in skeletal muscle: https://www.ncbi.nlm.nih.gov/pubmed/24604615/ https://www.ncbi.nlm.nih.gov/pubmed/26507545/ https://www.ncbi.nlm.nih.gov/pubmed/26548696/

Excellent point, and absolutely true. I have to admit, doing the review of literature for my dissertation gave me some new perspectives on nutrient timing. I think it is pretty clear that consuming whey (or EAAs+luecine) immediately after a workout does seem to maximize the rate of protein...

I agree with you about Myo-reps. Additional steps can also be taken if high levels of metabolic stress aren't achieved during a set. holding a moderate stretch immediately after the set also occludes blood flow. No need to stretch hard, just enough to cause tightness in the tissue (which...

I would say no need to do anything drastic. Just change back the environment to be anabolic (food + training + rest) and your body will shift back to where it was. Plus, if you are careful with your diet, you may end up being leaner than before at a given weight.

Yeah, I make my kids call me doctor now. Feels good. :D

Having written for bodybuilding magazines for the last 20 years, I can tell you the reason they are never consistent is because they have to have something "new" to declare each issue. You can't simply come out and say, "This is how it works. Do this and this will happen. This is the truth." If...

I like Greg's writing. He's a smart guy. As far as increasing satellite cells, any number of things can increase satellite cells. Data suggests mechanogrowth factors, myogenic transcription factors, lactate, and myomiRs are involved in skeletal muscle satellite cell proliferation and...

Not yet, its at the thesis office getting the formatting edited. Although its generally not kosher to talk about the results until it is published, I can certainly talk about what I learned.

I knew what you mean Maelstrom. It was funny watching people get fired up about it though! Not that I've read the article you are referring to, but I would imagine the idea of 10 minutes (or very little time) comes from research on short bouts of high intensity exercise and physiological...

I had more hair when I was 40...:(