| Hey there, If you like to use science to improve your body composition and athletic performance, then I think you'll like today's email. In it, I'm going to give you the gist of several scientific studies on the best bench press grip for building muscle, whether keto is better for weight loss, how collagen protein compares to whey for the gainz, and more. Also, if you do end up liking this email and want me to do more like it (maybe even make it a regular series?), please hit reply and let me know! Alright, to the science! (Oh, and if you want to peruse the research I'm citing, you can find links to everything here: https://legionathletics.com/research-roundup-1/) Bench pressing with a wide grip isn't better at training your chest than using a regular grip. Wonks at Western Norway University of Applied Sciences found no difference in muscle activation of the pecs, triceps, and deltoids when both experienced and novice weightlifters used different grip widths. Although some other studies have shown that using a narrower grip tends to better activate the triceps, this study and others like it indicate that using a wider-than-normal grip width probably doesn't significantly improve chest muscle activation. Plus, many people find it irritates the bejeezus out of their shoulders. TL;DR: The close-grip bench press is still a good triceps builder, but you can skip the wide-grip variation. The keto diet is no better than regular dieting for weight loss (and may be worse for muscle and strength gain). A study conducted by scientists at the First Faculty of Medicine and General University Hospital adds to the ever-growing body of evidence that keto is all sizzle and no steak. Researchers had 25 young men maintain a 500-per-day calorie deficit, do a 3-day push pull legs workout routine, and then either follow a ketogenic diet or a diet with balanced macros (moderate-carb, basically) for 8 weeks. At the end of the study, the results showed that the keto group lost some fat and muscle, gained no strength, and didn't improve their endurance. Conversely, the balanced diet group lost about twice as much fat as the keto group, maintained their muscle, and increased their strength and endurance. This isn't news, either. Well-designed studies have been showing that keto doesn't have any unique weight loss benefits over regular diets since, oh, at least 2006, but many people still aren't willing to give up on this clunker. Ho hum. TL;DR: Following a moderate- to high-carb diet while cutting will probably help you lose more fat, maintain more muscle, and perform better than following a keto diet. Collagen protein (still) sucks for building muscle. Collagen protein is abysmally low in the amino acids most responsible for muscle growth, so this shouldn't come as a surprise. What if you "spike" collagen protein with the essential amino acid leucine, though? Can that make collagen protein comparable to whey protein for building muscle? A study conducted by scientists from several universities investigated that hypothesis. In it, researchers had 11 men and women consume 35 grams of either a whey protein supplement or a leucine-spiked collagen protein supplement every day for 10 weeks. Everyone also followed a strength training program and consumed ~1.6-to-2 grams of protein per kilogram of body weight per day (a winning formula for improving body composition). The folks who consumed whey protein increased vastus lateralis (a quad muscle) size by 8.4% and biceps size by 10.1%, whereas the collagen group only increased vastus lateralis size by 5.6% and biceps size by 6%. This shows that it's not just a lack of leucine that makes collagen a poor protein supplement—its entire amino acid profile is wanting. The most likely reason for this is that although leucine kickstarts the muscle-building process, you still need other amino acids to actually create new muscle proteins. TL;DR: Don't waste your money on collagen protein, even if it's "fortified" with leucine. Rhodiola rosea boosts anaerobic performance as much as caffeine. Several studies show that Rhodiola rosea (aka Golden Root) effectively reduces perceptions of mental and physical fatigue and improves cognitive performance when you feel tired or stressed, leading many people to speculate that it might boost physical performance, too. To test this hunch, scientists at Samford University had 11 women take either 500 mg of rhodiola or a placebo 3 times per day for 3 days and then 30 minutes before a Wingate test (three 15-second all-out cycle sprints separated by 2 minutes of rest). The results showed that taking rhodiola improved Wingate performance by ~4-to-8.5%. To put that into perspective, a recent study showed that caffeine supplementation improved Wingate performance by ~3-to-4%. In other words, rhodiola improved anaerobic performance even more than you'd expect caffeine to, at least in this study. Granted it's just one study, we should wait for the results to be replicated . . . it didn't compare rhodiola directly to caffeine . . . yada yada yada . . . but the results mark this little herb as a potential up-and-comer in the sports supplement arena. TL;DR: Rhodiola rosea may be an effective performance-enhancing supplement in the same vein as betaine, citrulline malate, and caffeine. Want to see for yourself? Check out my supplement Vitality. Pre-performance routines help you perform at your best. Most athletes—professional and amateur—go through a "pre-performance routine" (PPR) before performing their sport. Michael Jordan used to spin the ball, bounce it three times, and spin it again before shooting free throws. Rafael Nadal likes to tug his clothing and tap his nose before serving. And George St. Pierre would lick his fingers and pinch his nipples before fights. (Oh, you think that's funny? I'll make sure to tell him.) Although many people believe these rituals are superstitious tics, research conducted by scientists at the University of Vienna shows they give us a performance boost. In their meta-analysis, the researchers parsed the results of 33 papers and found that regardless of the stakes, the experience of the athlete, or the particulars of the ritual, performing a pre-performance routine improves athletics performance. So, whether you use active imagery, mentally recite weightlifting cues, or simply listen to a weightlifting playlist while you set up for a heavy lift, PPRs will likely help you perform slightly better. (Or heck, maybe pinch your nips?) TL;DR: Running through a "pre-performance" routine such as taking a few deep breaths or rehearsing what you're about to do in your mind's eye boosts athletic performance. An easy way to implement this: visualize your next set during your rest periods. So much for today's science morsels. How'd they taste? Should I serve up another batch next week? Hit reply and let me know! | 
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