Category: Training

Back Squat vs Front Squat

This study found that back squats and front squats produce similar quad activation, but the load used in the front squat was much lower to achieve this activation. This is due to the fact that front squats force a greater requirement for knee extension force which the quadriceps are responsible for. Front squats can be […]

Bench Tips

Accessory exercises can be important for improving strength in the bench press. This study found that dumbbell bench and dumbbell flyes induced similar amounts of pectoral activation when compared to barbell bench. This means that these movements can be used to further strengthen the chest muscles in new ways as opposed to just bench pressing. […]

Burnout Sets and Growth

This study found that adding burnout sets to the end of a strength training workout can improve gains in muscle size and strength. This change occurred during the last 4-weeks of the study when the burnout sets were added, so it’s a great representation of how important volume, training close to failure, and variation is […]

Cardio Interference

This is one of several studies that confirmed the theory that too much cardio can interfere with gains in strength size. Cardio is still an important component of a training program, but keep steady state cardio to less than 30-mins and fewer than 4-days per week. Stick to biking, StairMaster, and elliptical as running will […]

HIIT and Concurrent Training

It’s pretty well-known that too much cardio can interfere with strength and size gains. This study found that interval sprint training did not interfere with gains while still offering cardiovascular benefits. Source: Balabinis, C. P., Psarakis, C. H., Moukas, M., Vassiliou, M. P., & Behrakis, P. K. (2003). Early phase changes by concurrent endurance and […]

Metabolic Stress

Metabolic stress refers to the build-up of metabolites in the muscle during fatiguing exercise. This accumulation of metabolites can help trigger growth! Training methods that induce high levels of metabolic stress include blood flow restriction and training with high reps and short rest periods. Source: Wackerhage, H., Schoenfeld, B. J., Hamilton, D. L., Lehti, M., […]

Mind-Muscle Connection and Strength

Using the mind-muscle connection can increase muscle activation but this study found that this strategy does not lead to increased force production. If your goal is to get stronger or push heavy weights in a particular session, using the mind-muscle connection is not the best way to go. Source: Marchant, D. C., Greig, M., & […]

Mind-Muscle Connection and Muscle Activation

This study confirmed the popular theory that using a mind-muscle connection can increase muscle activation. Subjects were able to increase activation in either their pectorals or triceps depending on coaching cues during the bench press. Source: Snyder, B. J., & Fry, W. R. (2012). Effect of verbal instruction on muscle activity during the bench press […]

Muscle Damage and Growth

The latest review on the stimuli that induce hypertrophy uses several sources to build its case that muscle damage is not necessary for muscle growth. The old, “no pain, no gain,” doesn’t actually apply when considering the science of muscle hypertrophy. It’s important to note, however, that muscle damage and soreness are side-effects of heavy […]

Resistance Training vs Static Stretching

Many individuals employ static stretching as a method of increasing flexibility. However, this study found that full range of motion resistance training was just as effective at improving flexibility as static stretching. In addition, the resistance training group also developed strength in this new range of motion which is incredibly important when improving flexibility. Check […]

Pin It on Pinterest

X