More from the Mailbag

Ok, I know I promised something special last week but with all of the grinding and gnashing of teeth over the election, I would hate for it to get lost in the noise.  So instead I’ll throw a quick mailbag together which I don’t mind getting lost in that noise.  In today’s questions, I’ll address […]

Carbohydrates Part 4: The Glycemic Load

That led into the concept of the Glycemic Load (GL) which, while better, is still problematic. At the very least it takes into account the total carbohydrate amount. Eating a few grams of a high GI food doesn’t matter. Putting 3 grams of some high GI vegetable on your salad doesn’t matter in the least since the amount is so small. Quite in fact, 30 grams of a lower GI food could impact on blood glucose to a much larger degree.

Dieting Osteogenesis Imperfecta and Keto Muscle Building

But the idea that the body is burning tons and tons of protein, which was the real gist of your question, isn’t correct due to the overall shift in metabolism from glucose to fatty acids/ketones over about 3 weeks of adaptation. I still don’t think ketogenic diets are OPTIMAL for building muscle growth. They can work (especially if they are used cyclicall) but even moderate carb diets tend to produce a better/more anabolic hormonal response in this regard.

Protein Amount and Post Workout Protein Synthesis – Research Review

Certainly some of this is just due to the fact that you can only put enough intense training into so many things at once. A runner only runs, a triathlete has to spread their training across three events (and many are starting to focus on a single event while maintaining the others to bring them up). But I’ve theorized that the body has limited adaptational capacities, you can only adapt so many things at once. And this study, very obliquely supports that. The protein synthesis response (which was only measured in the quads) was lower when the full body was trained compared to earlier studies that only used leg training.

The Transition Phase Between Dieting and Gaining

So way back in the early days of bodybuilding you would hear physique athletes talk about a “hardening phase” which was meant as a transition from their off-season bulking to their contest diet. Now, in hindsight, it probably had as much to do with switching out their drugs from heavy androgens to more anabolic compounds to reduce water retention but it basically entailed “cleaning up the diet” to prepare for the actual contest prep. This was always kind of ill defined but probably had to do with food choices, taking out most of the junk and eating “cleaner” whatever that actually means. Guys would report losing a bit of fat while still gaining a bit of muscle (perhaps the LTDGE which I really need to write about sometime although the switch in drugs was probably part of it too) and, well, hardening up.

All You Need to Know About Training Part 2

So last week, I looked at some general concepts that were applied by the Australian Institute of Sport strength coach in training their track cyclists. To finish up today, I want to look at some of the specific details that he provided regarding their training. Remember that this was a small country with few resources that just kicked ass internationally for many years until the UK took over the sport. They knew what they were doing and this gives some real insight into how training works. Again, I’ll intersperse his information with my comments.

Dipping into the Bodyrecomposition Mailbag 2

So since I can’t think of any fascinatingly tedious topic to address this week, I’ll go the lazy route and just go with some questions instead. Always easier when someone else gives you your topic.

A Comparison of Strength and Muscle Mass Increases During Resistance Training in Young Women

But that’s that. In the short-term for beginner, more complex movements, within the limitations of this (and other studies) appear to give POORER muscle growth while strength is being gained with the growth from simpler movements showing up earlier.

Determinants of Strength Performance Part 3

So last week’s discussion of the Stretch Shorten Cycle and strength performance got a little bit away from me which is why I had to add a third part to this series. But I will wrap up today, first by looking at the contribution of neural factors to strength performance before trying to summarize the series.

Determinants of Strength Performance Part 2

Although it kind of fits in with the impact of muscular factors on strength performance, I want to discuss the stretch shorten cycle (SSC) separately. This refers to a situation where a muscle is first stretched (an eccentric muscle contraction) before shortening (a concentric muscle action); there is also a brief isometric muscle action where the muscle doesn’t change length in-between the two. When this happens, a greater amount of force is generated than would occur otherwise and this improve strength performance.

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