Can High Rep Lifting Replace Cardio For Lifters? Note: This article is from a previous issue of MASS, my monthly research review with Eric Helms and Mike Zourdos.
Each issue of MASS contains 9 pieces of content. At least 6 (typically 7) are articles that each break down the findings and application of a recent study, 2 are videos covering broader topics, and we occasionally have guest posts or special features for the last article. This article is a review of a 2017 study from Androulakis-Korakakis et al. titled The effects of exercise modality during additional ‘high-intensity interval training’ upon aerobic fitness and strength in powerlifting and strongman athletes. Key Points Cardiovascular training can have a host of benefits. Unfortunately, it’s almost universally true that strength athletes don’t particularly like doing cardio. This study set out to test these ideas. Purpose and Research Questions There were two primary research questions: Subjects and Methods Subjects Table 1 Measurements Training Findings Figure 1. The Fitness Myth That Kills Progress.
Maximize Muscle Gains By Changing Your Genetic Code. 4 Benefits of Total Body Workouts. The Fitness Myth That Kills Progress. 5 Lies About Lifting Weights. 1 – You can't get strong without the big lifts!
Saying that you can't get strong without the bench press, squat, and deadlift is an example of how people confuse training methods with universal training principles. Here's the reality: You can't get strong without creating progressive overload! The principle of overload dictates that the training stress – based on frequency, intensity, and type of exercise as well as recovery processes – should exceed the training stress experienced during the previous workout. (1) Sure, the big lifts are a great way to create progressive overload, but they're not the only way. Resistance exercise is just a way to put force across joints. Why Everyone Needs Explosive Strength.
Posterior Pelvic Tilt – Causes, Symptoms, and Treatment – Posterior Pelvic Tilt. Q: What Causes Posterior Pelvic Tilt?
A: Posterior pelvic tilt is caused by seated jobs, faulty abdominal training, poor muscle balance, poor posture, and pregnancy. When the pelvis tilts backwards over 15 degrees exaggerates the characteristics of bowed out lumbar spine and an accentuated lumbar curvature. The causes weak abdominal muscles and tight glutes. The Best Exercise for Aging Muscles - NYTimes.com. Breakingmuscle. Four Ways to Jack Up Insulin Sensitivity. It's perhaps the biggest challenge facing the non-drugged-up bodybuilder: gaining muscle without gaining a lot of fat in the process.
No, wait, I take that back. The biggest challenge is probably losing body fat while retaining all that iron-earned muscle. Hmm, actually, both of those tasks can be frustrating. The cool thing is that both goals can also be achieved if you learn to do one thing: increase your insulin sensitivity. In other words, make your body more sensitive to the insulin it naturally releases when you eat. Dan John's Ten Commandments of Fitness - Mahler's Aggressive Strength. By Dan John First Commandment: There is one truth to long-term fitness: there is no perfect program.
ACL Injury Prevention Is Just Good Training. Tip: Does Weight Lifting Stunt Height? Kids are fine training with proper instruction, with full range of motion exercise, with correct coaching.
It's not any worse than it is to have them doing gymnastics when they're four or five, but you have to teach them the correct movements. What About Epiphyseal Fractures? That's mythology. Find me the examples of epiphyseal damage done in barbell training done correctly. The "Hypertrophy Range" – Fact or Fiction? What you’re getting yourself into: 3500 words, 12-25 minute read time More information about the individual studies, adjustments, and analyses can be found here if you want to dig a little deeper into this topic.
Key Points When looking at the whole body of scientific literature, there’s simply not a very big difference in muscle growth when comparing different rep ranges.From a practical standpoint, you should probably do most of your training in the rep range that allows you to get in the most hard sets per training session and per week for each exercise you use and each muscle you train. Tip: Total Body Training vs. Body Part Splits. Keep Seeing T Nation on Facebook Today If you haven't done this, then Facebook may be burying the content you want to see.
Here's what to do. 4 Bench Press Lies by Tony Bonvechio | 08/27/14. No More Strong Fat Guys. 11 Fat-Loss Mistakes Women Make. 1.
Supersizing Your Wine I think the same company that makes those huge 7-11 Slurpee cups is now making wine glasses. A glass of wine is meant to be 5 ounces, not the 14 ounces you more commonly see being served in many after-work drinking establishments. Look, if it takes two hands and some serious deltoid development to lift it, it's not a wine glass, it's a flagon, and you're toasting your dead Viking ancestors in Valhalla. 22 Proven Rep Schemes. There's no one best set/rep scheme for every goal, but there are plenty of great plans to choose from, all time-tested and proven to work.
Heavy, low rep work like 10 x 1, 5 x 2, and ramping up to a 2 or 3RM work great for pure strength gains. "Waves" and "ratchet loading" are also effective methods. For gaining size and strength, the classic 5 x 5 stands tall, but working with 2 to 6 reps and using techniques like clusters and contrast sets also work. For pure muscle gain, use volume in a moderate rep range and shorten the rest periods. 4x8, 6x6, and 10/8/6/20 have been around forever and continue to pack on muscle.
4 Biggest Lies of The Biggest Loser. The Biggest Loser is a show about fitness that teaches people nothing about fitness. The show tells uninformed viewers that exercise must be debilitating and that scale weight is the only thing that matters. The show keeps people ignorant about the metabolic impact of building muscle and sustained fat loss. Exercise may slow brain aging by 10 years for older people. Exercise in older people is associated with a slower rate of decline in thinking skills that occurs with aging. People who reported light to no exercise experienced a decline equal to 10 more years of aging as compared to people who reported moderate to intense exercise, according to a population-based observational study published in the March 23, 2016, online issue of Neurology®, the medical journal of the American Academy of Neurology.
"The number of people over the age of 65 in the United States is on the rise, meaning the public health burden of thinking and memory problems will likely grow," said study author Clinton B. Wright, MD, MS, of the University of Miami in Miami, Fla., and member of the American Academy of Neurology. The 4 Most Damaging Types of Training. All types of training can lead to injuries, but some are much worse than others. With a few self-myofascial release techniques, you can at least minimize these risks. With bodybuilders, the common use of active muscle isolation leads to increased rates of muscular adhesion and scar tissue formation. The bench, squat, and deadlift weren't designed for extreme volumes and frequencies, but that's exactly what powerlifters are doing with them. Luckily, there are three effective self-treatment techniques to keep you moving some serious iron. 10 Reasons Bodybuilders Are Bigger Than Powerlifters.
The most jacked powerlifters aren't nearly as jacked as most bodybuilders. As muscular as they may be, they don't achieve the same hypertrophy. Neither drugs nor genetics can account for why bodybuilders are more jacked than powerlifters. It's training that sets their bodies apart. Push-Ups, Face Pulls, and Shrugs. Are You Strong? How Much Can You Lift (Wimp)? The Hierarchy of Fat Loss - Biotest. Beyond GPP: The New Model of Performance Training. 8 Reasons Kids Should Lift Weights. How to Measure and Improve Muscle Strength. The Benefits of Weight Training for Kids. How to Burn Stubborn Body Fat. 6 Lifting Strategies That Always Work. Ask Ann: Exercise And Plantar Fasciitis.
Interval Training- HIIT or Miss? Michael Boyle Please note: the following article is based on the lecture Interval Training done at the 2007 Perform Better Summits. 7 Tips for Long-Legged Lifters. Use Rollers and Lacrosse Balls for Gains. Hypertrophy Training for Athletes. The Rule of 90% 5 New Strategies for Fat Loss. The 5 Dumbest Stretching Myths. 36 Pictures To See Which Muscle You’re Stretching - Page 4 of 4 - Freaking Love Facts. 10 Secret (and Not-So Secret) L.A. Staircases That Are Totally Worth the Climb. Stretching: The Truth.
5 New Strategies for Fat Loss. No More Strong Fat Guys. The Hormone Cycle and Female Lifters. 3 Tricks for Faster Fat Loss. The V-Taper Workout. Rogue RML-3W Fold Back Wall Mount Rack. 8 Laws of Strength Training. Strength Training For Fat Loss. Why You Should Be Doing the One-Handed Hardstyle Swing. Is This the Best Reason to Finally Start Doing Yoga? 7 Rules of Conditioning. Stack. Handgrip Strength Can Determine Future Health Risks. Boosting recovery: Solutions to the most common recovery problems.
Avoid the Puke Fairy: How to Curb Nausea in Training. The effect of resistance exercise on all-cause mortality in cancer survivors. What Is Rucking? The Best Way to Keep Getting Stronger. 6 Steps to Becoming a Better Athlete (and Person) Exploring Why Some People Get Fitter Than Others. The 8 Most Effective Training Splits. 5 Characteristics of Successful Metabolic Resistance Training Programs. The Best Research on Body Fat, Losing Fat, and Eating Fat. The Weightlifter's Guide to Breathing. The New Power of Strength.