Effects of Low Versus High Load Resistance Training – Research Review

Similarly, some recent papers have found that relatively low-load training but doing a ton of reps to failure has the same potential to recruit the high threshold muscle fibers as heavier training; growth in these studies was typically similar as well but they all suffered from the same basic flaw which was that they used untrained subjects. We know that beginners pretty much make the same gains no matter what is done and this didn’t really say anything about trained lifters.

Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men – Research Review

Enter the paper I want to talk about today, done by Brad Schoenfeld and his colleagues. Brad has been doing some interesting work of late and it’s clear that his actual background in practical weight room practices is informing his study designs since they are showing at least some relationship to what actual trainees actually do. And this is a good example of that. On to the paper.

Strength and Neuromuscular Adaptation Following One, Four and Eight Sets

There has been a literally decades old argument going on regarding the optimal volume of strength training (and here I’m primarily focusing on the argument about doing a single set vs. multiple sets) for various goals including strength, hypertrophy and the training of athletes. Claims that “One set is just as good as three” or what have you are often made based on a variety of arguments. Most of those I’m not going to address here since I want to focus primarily on the research into the topic. I’m also going to be focusing only on the issue of strength since muscular size gains are sort of a different issue.

Physiological Elevation of Endogenous Hormones Results in Superior Strength Training Adaptations – Research Review

A long-held belief that has floated around the world of strength and hypertrophy training is that training legs (for a variety of reasons including hormonal) has a positive effect on either strength or size. Many, many systems of training are based around that (including Dan John’s Mass Made Simple which I recently reviewed) and the argument that you must train legs for maximum size (either in general or as part of a given training session) or what have you is often made.

Static Stretching and Refined Grain Intake by Paleo Man – Research Review

A combined research review looking at the issue of static stretching and high-intensity exercise performance along with data suggesting that ancient man was refining and consuming grains far earlier than originally assumed.

Casein Hydrolysate and Anabolic Hormones and Growth – Research Review

Today I want to look at two different recent studies which are:

1. Hydrolyzed dietary casein as compared with the intact protein reduces postprandial peripheral, but not whole-body, uptake of nitrogen in humans.
2. Elevations in ostensibly anabolic hormones with resistance exercise enhance neither training-induced muscle hypertrophy nor strength of the elbow flexors.

Fat-Free Mass Index in Users and NonUsers of Anabolic-Androgenic Steroids – Research Review

Last Thursday, I published a guest article by Alan Aragon entitled Supplement Marketing on Steroids, which was a scientific and technical analysis of recent claims regarding rates of muscle mass gain and potential maximum size by the website Testosterone.nation. In a different contest, this topic was previously covered on this site in the article What Is my Genetic Muscular Potential?

Effects of Moderate-Intensity Endurance and High-Intensity Intermittent Training on Anaerobic Capacity and VO2 Max

But among other aspects of this particular meme, the idea of the Tabata protocol (often abbreviated Tabatas) gets bandied about all the time. And the problem is that people are using the term to describe something that they don’t really understand. What has happened is that a bunch of people who don’t really know what they are talking about have written so much about the protocol that what it actually is or accomplishes has been completely diluted.

Rest Interval Between Sets – Research Review

When you look around the weight room, it’s not uncommon to see folks using rest intervals that are wholly inappropriate for their stated goals. The paper I want to look at today was a good overall review of how rest intervals should be structured for different training goals including maximal strength, hypertrophy, power production or local muscular endurance.

Does Cumulating Endurance Training at the Weekends Impair Training Effectiveness?

As the introduction to the abstract mentions, some people, due to their scheduling find that training during the week is nearly impossible. And while the standard dogma in terms of endurance training is that you have to train at least 3X/week (generally for a minimum of 20 minutes), preferably on non-consecutive days, this study brings that into question.