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After a single with 90% of 1RM, you can perform more reps across 4 sets of squats at 70% of 1RM. 
That's what a new study by De Freitas et al. found. This phenomenon is called post-activation potentiation and it's one of my favorite advanced training techniques.
I use it in particular for these 2 groups of clients:
1) Powerlifters, obviously. If you're going to do heavy singles anyway, PAP(E) is a nice way to get some free extra volume for your hypertrophy work. It also helps you be explosive during the lighter sets.
1) Powerlifters, obviously. If you're going to do heavy singles anyway, PAP(E) is a nice way to get some free extra volume for your hypertrophy work. It also helps you be explosive during the lighter sets.
Raw eggs are often listed as a poor protein source due to their poor digestibility. We digest barely half of the protein in them.
Yet somehow they stimulate just as much muscle growth as boiled eggs, according to this new study.
Yet somehow they stimulate just as much muscle growth as boiled eggs, according to this new study.
Anabolic signaling (mTOR) and myofibrillar muscle protein synthesis (MPS) over the 5-hour post-workout recovery period were similar after eating 30 g of protein from either raw or boiled eggs.
This finding surprised me, as well as the authors. It's plausible that raw eggs are indeed an inferior protein source, but the study was underpowered to detect the difference or that MPS hit a ceiling effect.
