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.

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.

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.

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