Right after making the leap to a heavier
resistance, it's not as easy to maintain the rep range you've been
aiming for once you reach the 3rd or 4th set. A study published in the International Journal of Sports Physiology and Performance offers a simple solution for banging out the sets and reps you have in mind.
To calculate the right amount of load reduction needed to maintain 8-12
reps across sets, researchers had 24 experienced male lifters work with
their 10 rep max for a week. For the next 4 weeks, they decreased
resistance by 5%, 10% and 15% after each set.
Reducing the load between 5% and 10% allowed the average lifter to
maintain 8-12 reps per set. Dropping the load by 15% resulted in an
increase of reps. That's fine if your goal is to increase muscular
endurance, but to build mass it's best to work in the 8-12 range.
Tuesday 28 May 2013
Effects of Taking Time Off
It's not unusual for even the most dedicated
weight lifters to take some time off. In fact, with beach season just
around the corner, it's probably a good idea to give your aching muscles
a well deserved rest. But staying away from the weight room for an
extended period of time has a different effect on different types of
people, according to a study published in the Scandinavian Journal of Medicine & Science in Sports.
A meta-analysis of 103 studies showed that stopping regular resistance training has a negative impact on all aspects of muscular performance. The effect was greatest in adults over the age of 65. Also, the least active subjects experienced larger decreases in maximal force and power. Overall, it was weight room regulars who held up best.
A meta-analysis of 103 studies showed that stopping regular resistance training has a negative impact on all aspects of muscular performance. The effect was greatest in adults over the age of 65. Also, the least active subjects experienced larger decreases in maximal force and power. Overall, it was weight room regulars who held up best.
Wednesday 22 May 2013
Optimal Caffine Dosing
Pre-workout supplements provide lots of
energy and focus for lifting heavy objects. Caffeine is the stimulant of
choice, and a new study published in the journal Medicine and Science in Sports and Exercise tested various doses to find the optimal amount to use when working exercises involving for multi-joint movements.
Thirteen experienced weight lifters consumed either a placebo or 3 mg, 6 mg or 9 mg of caffeine per kg of body weight before undertaking squats and the bench press with resistance set at 25%, 50%, 75% and 90% of their one rep max (1RM). They were also tested on a stationary bike for peak power output.
With loads of 25% and 50% 1RM, velocity increased 5% to 8.5% with caffeine compared to placebo. 3 mg of caffeine per kg of body weight wasn't enough to ramp up power at 75% of 1RM, and the 9 mg was needed to increase force at 90% of 1RM. The 9 mg dose also increased cycling power, but had a tendency to produce adverse side effects. For a 180 pound subject, the 3 mg dose amounts to 244 mg and the 9 mg dose would be 734 mg. As the side effects show, that's more caffeine than most people are comfortable with.
Thirteen experienced weight lifters consumed either a placebo or 3 mg, 6 mg or 9 mg of caffeine per kg of body weight before undertaking squats and the bench press with resistance set at 25%, 50%, 75% and 90% of their one rep max (1RM). They were also tested on a stationary bike for peak power output.
With loads of 25% and 50% 1RM, velocity increased 5% to 8.5% with caffeine compared to placebo. 3 mg of caffeine per kg of body weight wasn't enough to ramp up power at 75% of 1RM, and the 9 mg was needed to increase force at 90% of 1RM. The 9 mg dose also increased cycling power, but had a tendency to produce adverse side effects. For a 180 pound subject, the 3 mg dose amounts to 244 mg and the 9 mg dose would be 734 mg. As the side effects show, that's more caffeine than most people are comfortable with.
Monday 13 May 2013
Adding Yogurt to PreWorkout?
Caffeine improves energy and alertness,
which is why it's a foundational component of so many pre-workout
formulations. But the crash associated with high doses can leave some
athletes looking for alternatives. A study published in the journal Psychopharmacology suggests consuming yogurt with your caffeine.
An hour and a half after eating a standard breakfast, researchers had subjects consume 80 mg of caffeine, about what you'd get in a cup of coffee, with water or a yogurt-based drink. All subjects exhibited quicker reaction times and improved working memory, but the ones who consumed caffeine with water started feeling tired and cranky 90 to 150 minutes later.
The subjects who paired their caffeine with yogurt experienced increased energy and lasting cheerful/agreeable feelings. Give this 'stack' a try to see what the yogurt adds to your workout. If nothing else, the extra protein might add something to your recovery.
An hour and a half after eating a standard breakfast, researchers had subjects consume 80 mg of caffeine, about what you'd get in a cup of coffee, with water or a yogurt-based drink. All subjects exhibited quicker reaction times and improved working memory, but the ones who consumed caffeine with water started feeling tired and cranky 90 to 150 minutes later.
The subjects who paired their caffeine with yogurt experienced increased energy and lasting cheerful/agreeable feelings. Give this 'stack' a try to see what the yogurt adds to your workout. If nothing else, the extra protein might add something to your recovery.
Thursday 9 May 2013
Macronutrients and Energy
Everyone's favorite choice for energy is
caffeine. Your options include coffee, tea, soda and performance
beverages formulated for pre-workout use. Nutrient savvy athletes
recognize carbohydrates as a reliable source of lasting energy,
especially if you go with slowly digested complex carbs from sources
like sweet potato, asparagus and brown rice. A study published in the
journal SLEEP explored the impact of fats on energy.
According to researchers, protein didn't affect energy levels, but fat consumption can decrease energy and alertness regardless of your age, gender, amount of daily caloric intake or body weight. A study of 31 healthy subjects aged 18 to 65 showed that fat consumption can weigh heavily on sleepiness even if you enjoyed a solid 8 hours of sound slumber the night before. Of course, your body needs healthy fats for a variety of functions. The trick is to avoid over-consumption.
According to researchers, protein didn't affect energy levels, but fat consumption can decrease energy and alertness regardless of your age, gender, amount of daily caloric intake or body weight. A study of 31 healthy subjects aged 18 to 65 showed that fat consumption can weigh heavily on sleepiness even if you enjoyed a solid 8 hours of sound slumber the night before. Of course, your body needs healthy fats for a variety of functions. The trick is to avoid over-consumption.
Tuesday 7 May 2013
10 quick tips of Training
1. Train Specifically. This means that your gains will be reflective of how you train.
In other words, if you want to run fast—then train fast. If you want to be strong,
then you will have to lift heavy weights.
2. Overload Accordingly. In order to make gains, you will have to ask your body
to go beyond what it is accustom to. This is called an “overload.”
3. Progress Systematically. In order to progress in your training, you will need
to progressively increase the difficulty of the training. For example, adding more
weight, running faster, or increasing repetitions.
4. Beware: Diminishing Returns. Over time you will find it more difficult to keep
making gains. Do not be discouraged, you are just getting closer to your genetic
potential. Keep at it!
5. Be an Individual. We all have a different genetic make-up. This means everyone
is going to make gains at different rates even though we maybe using the same
training program. The important thing is to keep at it and maximize your
potential.
6. Reversible Gains. When you stop training, even for a week or two, the hard
gains that you have made will begin to reverse. The longer time you take off the
greater the loss. Short breaks are acceptable, just do not take off for extended
periods and expect to pick up where you left off.
7. Three–Days Per Week. For a beginner, a three–day per week strength training
program will probably work best. If you use a three–day per week program,
be sure to take at least one rest day in between. For example, the training days
could be Monday, Wednesday, and Friday.
8. Four–Days Per Week. For an individual with more experience, a four–day per
week program will probably work best. The strength training exercise will need
to be divided into separated days. For example, train upper body movements on
Monday and Thursday, and lower body movements on Tuesday and Friday.
9. Training for Sport. Team sports like football, soccer, lacrosse, and hockey
require short bursts of effort, so be sure to include sprint-intervals in the training
program. This type of conditioning program in the off-season should be done
three times per week minimum.
10. Manage Stress. There are many factors that can interfere with training and
these are called “stressors.” Stressors can be school, social life, relationships, and
injuries. Pay particular attention to getting enough sleep, eating a great diet, and
managing your social life.
In other words, if you want to run fast—then train fast. If you want to be strong,
then you will have to lift heavy weights.
2. Overload Accordingly. In order to make gains, you will have to ask your body
to go beyond what it is accustom to. This is called an “overload.”
3. Progress Systematically. In order to progress in your training, you will need
to progressively increase the difficulty of the training. For example, adding more
weight, running faster, or increasing repetitions.
4. Beware: Diminishing Returns. Over time you will find it more difficult to keep
making gains. Do not be discouraged, you are just getting closer to your genetic
potential. Keep at it!
5. Be an Individual. We all have a different genetic make-up. This means everyone
is going to make gains at different rates even though we maybe using the same
training program. The important thing is to keep at it and maximize your
potential.
6. Reversible Gains. When you stop training, even for a week or two, the hard
gains that you have made will begin to reverse. The longer time you take off the
greater the loss. Short breaks are acceptable, just do not take off for extended
periods and expect to pick up where you left off.
7. Three–Days Per Week. For a beginner, a three–day per week strength training
program will probably work best. If you use a three–day per week program,
be sure to take at least one rest day in between. For example, the training days
could be Monday, Wednesday, and Friday.
8. Four–Days Per Week. For an individual with more experience, a four–day per
week program will probably work best. The strength training exercise will need
to be divided into separated days. For example, train upper body movements on
Monday and Thursday, and lower body movements on Tuesday and Friday.
9. Training for Sport. Team sports like football, soccer, lacrosse, and hockey
require short bursts of effort, so be sure to include sprint-intervals in the training
program. This type of conditioning program in the off-season should be done
three times per week minimum.
10. Manage Stress. There are many factors that can interfere with training and
these are called “stressors.” Stressors can be school, social life, relationships, and
injuries. Pay particular attention to getting enough sleep, eating a great diet, and
managing your social life.
Training for Improving Power and Running Speed
Team sports athletes looking to add power to their game while
increasing running speed will be interested in a study published in the Journal of Strength and Conditioning Research. The effects of four different 3-week blocks of training were evaluated using 20 competitive athletes.
After starting with 3 weeks of traditional resistance training, subjects engaged in 3 weeks of eccentric only resistance training to build power. Next up was 3 weeks of traditional lifting with overspeed exercise to focus on the velocity aspect of power. The final 3-week block involved eccentric lifts with overspeed work.
While overspeed efforts increased countermovement jump performance and downhill running, the overall impact of this 12-week cycle increased best bench by an average of 33 pounds and squat by an impressive 42 pounds while developing greater peak power. If there aren't 12 weeks before your season begins, the greatest strength gains were seen during blocks of eccentric training.
After starting with 3 weeks of traditional resistance training, subjects engaged in 3 weeks of eccentric only resistance training to build power. Next up was 3 weeks of traditional lifting with overspeed exercise to focus on the velocity aspect of power. The final 3-week block involved eccentric lifts with overspeed work.
While overspeed efforts increased countermovement jump performance and downhill running, the overall impact of this 12-week cycle increased best bench by an average of 33 pounds and squat by an impressive 42 pounds while developing greater peak power. If there aren't 12 weeks before your season begins, the greatest strength gains were seen during blocks of eccentric training.
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