Author: Charlie Ottinger

Metabolic Stress

Metabolic stress is simply the build-up of metabolites (mainly lactate) in the muscle during fatiguing exercise. This can increase muscle activation and promote growth signals that can improve overall gains! BFR training and light load/high rep sets are great ways to promote metabolic stress. Check out our article, “What Causes Growth?” here for more info. […]

Mechanical Tension

The first and most important key for muscle growth is, “mechanical loading.” This is just a fancy way to say, “Resistance training.” You cannot make significant gains without lifting! Make sure the majority of your training weights are over 60% of your 1RM and shoot for 6-12 reps per set at these higher intensities to […]

MCT Oil vs LCT Oil

This study compared one group consuming a diet high in MCT oil with another group consuming a diet high in LCT oil. The diets had the same caloric content and were designed to maintain bodyweight. The MCT group lost more weight and significantly more weight from fat than the LCT group! This is probably due […]

Lifting Weights vs Stretching

This study compared a group performing resistance training with a group performing static stretching and measured the effects on joint flexibility. They found that resistance training and static stretching both improved flexibility but resistance training improved some joints more than static stretching! The caveat is that you have to perform movements in a full range […]

Leg Press Foot Positions

This study found that changing your foot position on a leg press can influence muscle activation. Placing your feet lower on the sled will emphasize quads more while placing your feet higher on the sled will activate glutes more. Use both placements in your training to maximize lower body gains! Source: Da Silva, E. M., […]

Lat Pulldown In Front/Behind the Head

This study found that performing behind the head pulldowns did not increase lat activation compared to normal lat pulldowns. In addition, behind the head pulldowns place the shoulders in a compromised position which can easily lead to discomfort or injury, especially if done too heavy or too often. Use behind the head pulldowns sparingly in […]

Is Training Frequency Muscle Group-Specific?

This study found that different muscle groups can recover at different rates following damaging training. Typically, lower body muscles were able to return to baseline force production more quickly than upper body muscles – probably due to greater percentages of slow twitch fibers and less relative damage. This means that you can probably train lower […]

Is Frequency Gender-Specific?

This study found that trained men were able to recover quicker than trained women following a heavy resistance training protocol. Researchers are uncertain as to why this may occur – gender differences in central fatigue may be a primary reason. This means that men might be able to train muscle groups more frequently than women […]

Isolation Exercises and Gains

Building off of what we saw yesterday, this study shows that adding isolation exercises to a compound movement-based program did not increase gains significantly when compared to subjects performing just compound movements. This means that if you’re on a time crunch in your training you should focus on compound movements more than isolation exercises. Beginners […]

Inadequate Protein

This study found that 20-40g of protein post-workout was more effective than 0 or 10g at increasing protein synthesis in trained individuals. If gaining muscle mass is your goal, adequate protein intake is incredibly important – consuming less than optimal amounts of protein can impair your muscle gains. Larger and more trained individuals may benefit […]

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