Lower Rep Numbers Power Up Strength

Lower Rep Numbers Power Up Strength Gains Without Compromising Hypertrophy: Study Compares Volume-Equated 3×10 vs. 7×3 Resistance Training Regime.

As a SuppVersity reader you know that the number of studies with reliable and above all relevant information about the differential effects of high vs. low rep training is scarce. Compared to the number of studies which deals with question like “Is it better I perform 10×3 or rather only 7×3 reps x sets of bench presses?”, their number is still pretty high, though.


Theanine + Caffeine

Theanine + Caffeine – A Natural and Powerful Combination to Increase Your Attention and Reaction Speed (+6-10%)

While everybody knows caffeine (see last SV article comparing caffeine to coffee), theanine aka L-γ-glutamylethylamide or N5-ethyl-L-glutamine, an amino acid analogue of the proteinogenic amino acids L-glutamate and L-glutamine, is less well known, but as a recent study shows not less potent when it comes to its effects on cognition and neurophysiological measures of selective attention aka “focus” on a task / object (Kahathuduwa. 2016).