|Intensity or exercises switching what's more effective to build muscle and strength - or is it best to do both?|
Shocker? Well in that case I highly suggest you read the rest of today's article, before you go back to the drawing board and revamp your training regimen.
The actual purpose of the study, the results of which are soon going to be published in the Journal of Strength and Conditioning Research was...
"to investigate the effects of different combinations of training intensities and exercises selection, as well as the combination of both, on muscle strength and CSA." (Fonseca. 2014)Base on the authors previous findings (Lamas. 2012; Laurentino. 2012; Wallerstein. 2012), Fonseca et al. hypothesized that muscle hypertrophy would not be affected by the different loading schemes and exercise variation; however, the differences in motor unit recruitment provided by the exercise variation would produce superior gains in muscle strength.
A secondary purpose of the present study was thus to identify if the loading scheme and exercises variation would produce differences in the hypertrophy response of the quadriceps muscle heads.
|Navigate the SuppVersity EMG Series - Click on the desired body part to see the optimal exercises.|
Maybe it's not just about the exercises, but also about which exercises you rotate in... This is something you should keep in mind, when you look aat the results of the study at hand. Ok, squats may be the best exercise for legs, but is it surprising that adding in some leg presses and deadlifts will yield even better results? I don't think so - do you?
|Table 1: Overview of the Training protocols; CICE= constant intensity and constant exercise, CIVE= constant int. varying exercise, VICE= varying int. and constant ex. VIVE= varying int. and varying ex (Fonseca. 2014).|
Therefore I decided to simply give you the overview of the 12 training weeks from the original paper in which you can see that there were two parameters Fonseca et al. varied, i.e.
- intensity as in higher reps, lower weight vs. lower reps, higher weight and
- exercise, i.e. did the subjects to the same stuff all the time or did they switch from one exercise to the next,
- Fonseca, RM, et al. "Changes in exercises are more effective than in loading schemes to improve muscle strength." Journal of Strength and Conditioning Research (2014). Published Ahead of Print.
- Lamas, Leonardo, et al. "Effects of strength and power training on neuromuscular adaptations and jumping movement pattern and performance." The Journal of Strength & Conditioning Research 26.12 (2012): 3335-3344.
- Laurentino, Gilberto Candido, et al. "Strength training with blood flow restriction diminishes myostatin gene expression." Med Sci Sports Exerc 44.3 (2012): 406-412.
- Wallerstein, Lilian França, et al. "Effects of strength and power training on neuromuscular variables in older adults." Journal of aging and physical activity 20.2 (2012): 171-85.