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 […]
This study found that extending the nightly sleep of Division-1 basketball players improved their performance in several tasks including sprinting. Getting extra sleep will more than likely improve performance in the gym and can optimize training gains. Source: Mah, C. D., Mah, K. E., Kezirian, E. J., & Dement, W. C. (2011). The effects of […]
Athletes and bodybuilders often employ static stretching as their primary pre-training warmup. However, several studies have shown that stretching can have many negative effects on exercise performance, including reduced joint torque and muscle activation. Check out our Stretching article for more information. Source: Fowles, J. R., Sale, D. G., & MacDougall, J. D. (2000). Reduced […]
This ground-breaking study found that the position of your tongue in your mouth can influence power production in isolation exercises. Pushing your tongue against the roof of your mouth resulted in significantly greater power production than other positions! More research needs to be performed to see if this effect is useful in other types of […]
Everyone gets sick at one point or another, but unfortunately, training too hard while you’re sick can easily lead to overtraining. Follow these tips to optimize your training while you’re sick to ensure that you recover from your illness and don’t worsen any of your symptoms. Source: Nieman, D. C. (2003). Current perspective on exercise […]
Several studies have found that isolation exercises are no more effective at building muscle mass than compound movements and others have shown that adding isolation exercises to a compound movement-only program offered no additional benefits. However, other studies show that certain muscles, like the rectus femoris, are more effectively targeted by isolation exercises and therefore […]
This study proved the classic theory about squat stances – wide stance squats cause more glute activation while narrow stance squats cause more inner quad activation. Use both squat stances in your training to maximize leg development and squat strength.Source: Paoli, A., Marcolin, G., & Petrone, N. (2009). The effect of stance width on the electromyographical activity of eight superficial thigh muscles during back squat with different bar loads. The Journal of Strength & Conditioning Research, 23(1), 246-250.