Research shows that undulatory, or wave-like, periodization is highly effective. Alternating between periods of higher intensity (intensive phases) and periods of higher volume (extensive phases) can yield excellent training results. Of course, your nutrition should also reflect these fluctuations—fewer carbs are required during intensive phases, while more carbs are beneficial during extensive phases. That’s great,…
Research shows that undulatory, or wave-like, periodization is highly effective. Alternating between periods of higher intensity (intensive phases) with periods of higher volume (extensive phases) will give you great results from your training. Your nutrition should vary to accommodate these changing energy demands – fewer carbs during intensive phases and more carbs during extensive phases….
Branched-chain amino acids (BCAAs) offer a wide range of benefits, including muscle growth, fat loss, and anti-catabolic effects—but one of their most potent effects is the significant reduction in post-workout soreness. Taking BCAAs during your workout can help you feel better after your workout. But there are two key factors you need to pay attention…
Supplement Periodization JP: Let’s discuss the concept of supplement periodization. What specific supplements would you recommend during a strength phase, power phase, hypertrophy phase, and endurance phase? And to take it one step further, what supplements should we use before, during, and after our workouts? Dr. Serrano: I’ll break this down into different phases: As…