tag:blogger.com,1999:blog-44472491235196583472024-03-16T08:08:59.659+01:00SuppVersity - Nutrition and Exercise Science for EveryoneWhere BRO- and PRO-Science Unite in the Spirit of True WisdomAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comBlogger1819999tag:blogger.com,1999:blog-4447249123519658347.post-64183186103955671392017-03-06T04:28:00.001+01:002017-03-06T04:28:55.982+01:00'Training on Cycle': Hitting the Weights Frequently (5x/WK), Alone, Very Unlikely to Trigger the 'Female Athlete Triad'
The squat was not part of the training regimen in the study at hand - that's bad because it would certainly have made the workout more intense and might thus have affected the results.
If you don't remember what it was, I suggest you (re-)read the classic 'SuppVersity Athlete Triad'-Series (read it)... and if you don't have the time to devour those classics, here's the gist: While it is often Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-71137813315245061262016-06-27T04:12:00.000+02:002016-12-30T07:52:30.950+01:00Strength Plateau? Try Daily Changing Loads: In Advanced Trainees, A, B, C-Days W/ 15, 10, 5 Reps at 70, 80, 90% 1RM Boost 6-Week Strength Gains on All Major Lifts by ~40%
DCL, i.e. using daily changing loads worked for both, men and women.
The object of today's SuppVersity article comes almost from around the corner: a study conducted by Christoph Eifler, a scientist from the Department of Applied Training Science at the German University of Applied Sciences for Prevention and Health Management (DHfPG) in Saarbrücken (Germany) that is supposed to provide "Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-70762576023737426342016-03-19T11:27:00.002+01:002016-03-19T16:13:50.191+01:00Finally, the 1st Blood-Flow Restriction + Classic Training Periodization Study is There and the Gains are Impressive
No, the study did not use a simple rope or band to restrict blood flow. Instead an automated system was used that kept the pressure at stable 100mmHg.
As a SuppVersity reader you know that blood flow restricted training is - at best - as effective as regular resistance training and can thus only be recommended as an adjunct to your regular training (efficacy unproven) or replacement for Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-91834044329046877532016-02-27T06:40:00.001+01:002016-02-27T10:29:04.048+01:00Mo, We, Fr - Sequence of Hypertrophy, Power & Strength Will Up Your Gains on the Big Three (Squat, Bench, Deadlift)
Squat, bench press, deadlift - All major three benefit from the right order in your daily undulating periodization program (DUP) - This is how it works...
As a SuppVersity reader you are familiar with the term "undulating periodization". In contrast to regular periodization schemes, undulating schemes will have you train in different rep ranges on a weekly or - as in the latest study by Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-15577296151898384082015-12-23T11:31:00.000+01:002015-12-23T11:39:43.347+01:00Mix Things Up ⇨ Up Your Gains: Altering Loading Schemes in Every Session Accelerates the Strength Gains in 6-Week Study Involving 200 Experienced (5 Years+) Trainees
Looking for a new routine for your new-years gym resolution? This SuppVersity article offers suggestions that will pay off in form of strength gains.
For the rookie, everything works. If you have more than five years of series training experience under your belt, however, you will be progressing much slower - often frustratingly slow(er)... This is why the results of a a Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-84652280560245566352015-11-23T18:47:00.001+01:002016-10-10T08:38:43.102+02:00Training "On Cycle", Done Right - Women See Much Better Results When Periodization is in Line W/ Menstrual Cycle
Yes, I could have exploited the ambiguity and called this article "Training 'On Cycle', Done Right - Women See Much Better Results When Periodization is in Line W/ Their Period", but let's be honest: This is a science website and that's neither scientific, nor actually funny, is it?
As a man, I have to admit to being at best well-read, yet not experienced in all things "menstrual cycle". So, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-12162557313949625262015-07-21T16:05:00.000+02:002015-07-22T06:05:34.266+02:00Overreaching A Promising, But Tricky Training Strategy - Here's How it Rewards Pains & Effort With 5% Higher Peak Power Gains After 12 Workout vs. Training W/ Adequ. Rest
No rest(-day) allowed - at least during the short (!) overreaching phase you will be training through the pain & fatigue if you are determined to succeed.
You've read about the difference between the catabolic, anti-adaptive effects of overtraining and overreaching before, but do you actually know what it takes to overreach not train? In a recent study from Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-9650383819333679662015-06-24T14:04:00.000+02:002015-06-24T14:11:28.092+02:00It's the Same (!) Time of the Day That Matters, If You Want to Excel - No Matter if You're in a Training or Detraining Phase
If you have a competition in the AM and usually train in the PM it may make sense to change your training schedule in the weeks leading up to the event.
Alright, in previous SuppVersity training I've already discussed that it's pointless to try and train at maximal volumes and intensities on 365 days a year and 90+ years a life. In addition it's often simply mandatory that you take some time Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-797130359783527992015-03-06T16:51:00.001+01:002015-03-06T18:05:25.718+01:00Linear or Undulating Periodization for Maximal Strength & Size Gains? Latest Study Shows Both Work, Differences Between the Two Exist, But May Eventually Be Negligible
Box squats and bench presses were the "core" exercises the trainees periodized differently in the linear and undulating periodization group.
I have previously written about undulating and linear periodization (learn more). While the former term refers to the classic way of starting out with high reps and low weight and gradually decreasing to low reps and high weight, the latter denotes a Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-19055245325907587182014-07-13T15:54:00.000+02:002014-07-13T15:54:08.899+02:00Cutting W/ Combined Resistance + Specific Plyometric Exercises: 15.7% Reduced Fat Mass, 2.1% Increase Lean Mass in 7 Week Study With Elite Handballers
Deadlifts as staple, plyometrics as bonus - wouldn't this be worth trying for you or one of your clients, as well?
I hope that it's no news for you that losing weight usually starts in the kitchen. Diet, not exercise it the main determinant of your body weight. Exercise, on the other hand, is the main determinant of how this body weight is distributed, i.e. whether you're 100kg and lean or Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-10063274613934284942014-06-08T13:52:00.004+02:002015-12-24T04:41:22.748+01:00Trying to Build Strength? Periodized Training Yields 30% / 34% / 77% Increases in Bench Press, Squat and Deadlift Performance in Elite(!) Powerlifters over 16 Weeks
With the huge success of Crossfit more and more women are "hitting the weights"
Almost 80% increase in deadlift performance in "elite powerlifters" with 7 ± 3 yrs of training experience and a mean age of 34 ± 5 yrs and a mean body mass of 94.4 ± 16.7 kg? That's catching your attention, right? Now, what would you say that there was no magic supplement involved and that the periodization routineAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-10880610959842620122014-01-29T16:57:00.000+01:002014-01-29T16:57:25.613+01:00Block Periodization - Impressive Performance Gains in Pro-Athletes: Revolutionary Training Concept, Or Just a Good Way to Eventually Break Out of the Comfort Zone?
Block Periodization - Training revolution or simple trick? This is what we have to ask ourselves in view of these results.
With all the news and discussion about nutrition and dietary supplements, it's easy to lose sight of the significant impact even minor tweaks to your training routine may have on your results. The results of a recent study from the Lillehammer University College in Norway,Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-2836996805902064182013-10-01T16:42:00.001+02:002013-10-01T19:06:29.448+02:00Periodization Techniques Revisited: Improved Strength & Size Gains W/ 12-Week Undulatory vs. Linear Periodization
There is going to be a point in everyone's training career, when 100 push-ups a day alone are no longer going to "cut" it and you got to to modify and later periodize your training to keep making progress.
Ah, that feels so good... No, not what you are thinking, now. I am sitting at my desk - alone, no female White House intern around ;-) Still, it's simply nice to see another study with Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-49749801538469590102013-02-07T18:04:00.002+01:002013-02-09T07:59:06.069+01:00Tapering 101: What It Is, How It's Done and Why It Works. Plus: Why Tapering & Detraining Are Not Interchangeable
Tapering is a must for professional athletes before an event like the Olympic games. Many recreational trainees think of more as a necessary evil that should at least be able to replace the dreaded detraining phases... little do they know.
Since the feedback on yesterday's post on detraining tells me that this is a topic of interest for the majority of SuppVersity readers (which it Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-20084938240393658872012-10-12T18:06:00.001+02:002012-10-12T18:13:28.578+02:00Detraining and Training Periodization: 6 Months On "Six Weeks On + Three Weeks Off" Macrocycle Yields Identical Gains Strength and Size Gains as Continuous Training
"Is everyone at home taking some time off to recover + prime future muscle growth?"
Human beings are creatures of habit. This is particularly true, when it comes to those things and procedures we either like or enjoy or have found to be highly conducive to our goals, in the past. Just like some people simply won't drop their beloved Twinkies and Ding Dongs, although they know that these sugar Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-9470563825362148482012-06-08T17:35:00.001+02:002015-10-25T05:12:11.868+01:00Want to Cut 12% Body Fat in 12 Weeks, Get Stronger, Bigger or Better Conditioned? Periodize Appropriately!
Image 1 (hitchfit.com): I know I am repeating myself, here, but 12% less body fat mass in 12 weeks without dieting should be a reason to pick up those dumbbells, ladies, right?
If you have read Adelfo's blogpost, yesterday, you will have noticed the versatility of his routine. The combination of volume, 5x5 and EDT training, which may appear somewhat chaotic at first, is yet well-planned, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-28983617247732045592012-04-15T18:24:00.000+02:002012-10-12T09:05:55.989+02:00Step By Step Guide to Your Own Workout Routine - Part VI: Periodization, Yeah! But How? Plus: Tapering vs. Detraining
Image 1: Do you really need to plan your workouts months in advance to gain muscle and build strength?
In the past installments of this series you have learned how to integrate your workouts into your schedule, how to select the appropriate workout style(s), type(s) and parameters and what specific workouts for general health, hypertrophy, fat loss and strength could look like. In today's Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-82367853137383274362012-01-07T18:26:00.001+01:002012-01-07T18:26:32.082+01:00Training, Detraining, Retraining: Build Bigger and Stronger Muscles by Taking 3 Weeks Off!?
Image 1: This dog obviously knows how beneficial it is to take 3 weeks off and detrain. If we go by his physique, he did probably not realize that without (pre-)training and retraining the distinct line between detraining and laziness becomes as blurred - as blurred, by the way, as many it is for training junkies like me ;-)
I plead guilty! Guilty of not taking enough time off - against betterAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com