Wednesday, January 30, 2008


It's a fact: if you want a powerful physique, you need big quads. Your quads are the largest muscle group in your body and comprise half of your physique – so skipping that leg workout can lead to disproportional development and a lack of functional strength and muscular symmetry. Ultimately, this can lead to injury.

While squats are undeniably effective not only for leg development but for overall development and strength, science shows that dumbbell step-ups are, in fact, superior to all other leg exercises for quadriceps strength development and muscular growth.

How so? It's simple: squats place the weight load across your back in a balanced fashion, but dumbbell step-ups not only work your quadriceps but also force you to develop and use maximum control over your body balance in order to properly execute the exercise and maintain correct body position from beginning to end.

So while squats are an indispensable, foundation exercise, and while many other exercises are useful growth-triggering tools in your arsenal, do step-ups if you want to build big quads.

Source: Strengthening Conditioning Journal, 28:60-61, 2006.

- FUSION Research Team

Thursday, January 24, 2008


Every bodybuilder knows that there's a downside to hard-training: getting sick. Bodybuilders have known for years that while training hard is needed to get strong and build serious muscle, overtraining is sometimes just a rep away. In a new study, researchers tried to figure out part of the reason why training can make you sick, and they think they've found part of the answer: it's in your spit.

Researchers tested a team of World-class rowers, and wanted to see how intense exercise affected levels of lactoferrin and lysozyme – two immune system saliva proteins that kill microbes. High levels of these proteins is a good thing, and low levels not good – if levels get too low, you get sick.

After examining saliva samples from these athletes taken before and after an intense workout, scientists discovered an intense workout lowers the total count of these protective proteins, so your body kills of less microbes – making it easier for you to get sick.

It's not clear why training has this effect, but to combat your risk of getting sick, researchers recommend drinking plenty of water during exercise to flush out potentially harmful bacteria. We also recommend supplementing with vitamin C for oxidant protection and eating plenty of protein so you heal faster.

Source: West, Nick. Griffith University. Elite Athletes More Susceptible To Common Illnesses, Research Suggests.

- FUSION Research Team

Wednesday, January 23, 2008

WBFF Kicks Off - 2008 Season

After the huge success of the WBFF World Championships last September, things are ramping up again for a great season. The WBFF's first of a string of hot-bod contests will be on March 15. Check out the poster below. You can find more information at
Photobucket - Video and Image Hosting

- FUSION - Media

Tuesday, January 08, 2008

Post-Exercise Calorie Burn

For years it’s been thought and taught that the way to burn more calories following your workout is to increase the total volume of your training, either by increasing the number of total sets that you perform over the course of your workout, by increasing the total number of repetitions per set that you perform, or by increasing both set and repetition count. Millions of bodybuilders have followed this advice hoping to increase post-exercise calorie burn. Unfortunately, while popular, this approach is wrong and doesn’t work.

The fact is, while lifting weights does burn calories and keeps your metabolism higher than normal once your workout is finished, nothing beats cardio in the calorie burning department. And, while doing more reps and sets during your workout will slightly increase the total calories you burn while in the gym, only cardio keeps your metabolism high and burning calories long after you’ve left the gym.

Source: International Journal Sports Medicine, 27:143-148, 2006.

- FUSION Research Team