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.comBlogger13125tag:blogger.com,1999:blog-4447249123519658347.post-21886504882949944192017-01-02T03:07:00.002+01:002017-01-02T03:16:20.187+01:00If 'Size' is Your Goal, 30s Rest & 20 Reps Beat 3 Min Rest & 8 Reps to Failure -- Extra 100% Biceps Gains in 8 Week Study
Do women have to complain that training makes them "bulky", because they're doing it right (high rep, low weight, short rest) while their boyfriends don't?... What? Don't worry, I am just kiddin'.
As a loyal SuppVersity readers, you will remember my 2016 article: "Not Resting Long Enough May Ruin Your Gains! 1 vs. 5 min Cut Post-Workout Increase in Protein Synthesis by 50%!" (read itAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-18836983935769530372016-05-05T03:27:00.000+02:002016-05-05T04:13:23.560+02:00Not Resting Long Enough May Ruin Your Gains! 1 vs. 5 min Cut Post-Workout Increase in Protein Synthesis by 50% !
Rest is not a waste of time ;-)
You may remember Schoenfeld et al's 2015 study with the telling title "Longer inter-set rest periods enhance muscle strength and hypertrophy in resistance-trained men" (Schoenfeld. 2015) and Henselmann's and Schoenfeld's previous review of "The Effect of Inter-Set Rest Intervals on Resistance Exercise-Induced Muscle Hypertrophy" stating that "the literature doesAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-2387314077804141792016-04-13T16:39:00.001+02:002016-04-13T16:59:42.688+02:00Resting as Long as You Think Fit Reduces Training Time W/Out Reducing the Workload & (Hopefully) Your Gains
The study provides only preliminary evidence, but it is evidence...
You will certainly remember the SuppVersity article about the beneficial effects of long(er) rest times on strength and size gains from November last year (read more).
Now, after I posted this article, a discussion evolved about whether you actually have to wait that long (3 min) after exercises that don't leave Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-78689757774286481172015-11-27T18:41:00.002+01:002015-11-27T19:02:33.149+01:00Resting 3 vs. 1 Min. Between Sets Pays Off: Greater Size + Strength Gains - Probably Mediated by 15% Higher Volume
Resting long enough to maximize your training volume could be the key to success, i.e. strength and size gains.
If you have been following the various affords to ascribe differences in strength and, even more so, size-increases to a specific training variable, you will remember that the only promising parameters that appear to be supported by more than the literal "outlier study" areAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-37122534917916157282015-08-31T15:30:00.001+02:002015-08-31T16:09:43.349+02:00Training to Failure and Modifying Rest Times: Two Ways to Maximize Muscle Activity? Two Studies, Similar Implications
This is what science looks like... Well, at least in the Hiscock study, where the subjects, 10 young men with at leas 12 months of training experience did regular and hammer dumbbell curls on the preacher bench - (photo | Hiscock. 2015).
In today's SuppVersity feature article, I am going to address not one, but two potentially highly relevant articles from the Journal of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-40930894643022660762015-04-06T13:31:00.000+02:002015-04-06T13:38:50.296+02:00Single- vs. Multi-Joint, Rookie vs. Gymrat - How Much Rest is Required in Trained Athletes if Noobs Need 72h or More?
If you train twice a day, that's certainly too little time for your strength to recover from workout A to workout B. So, if you feel that you must do this (for whatever reason that eludes me) try to put the strength training (like 5x5) first and the strength-endurance workouts (like 3x12-15) later, to make sure you have enough power when you're the most (prolly not fully) recovered.
Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-38738613848649337842015-01-24T12:35:00.001+01:002015-01-24T13:06:56.833+01:00Optimal Rest Between Workouts? Despite Inter-Personal and Exercise-Specific Differences 72h May be a Valid Rule of Thumb - Especially for Compound Movements
As usual, there is no one size fits it all answer when it comes to the "optimal" inter-workout rest times - 72h in-between workouts w/ compound movements does yet seem reasonable.
As Korak et al. point out in their latest research paper, previous studies yielded diverse results, when it comes to the "optimal" recovery time between resistance training sessions: In fact, there is a study for allAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-87238813102677206312013-06-10T16:31:00.000+02:002015-01-25T13:01:04.489+01:00Intra-Set Rest Periods Boost Power (+38%) & Strength Gains (+65%) Without Hampering Muscle Hypertrophy
Up your strength /check! Up your power /check! Up your muscle gains in the long term /likely!
Intra-Set Rest Periods? No, that's not identical to "clustering" or "cluster training", although it may appear as if it was. Ok, let's briefly summarize what IRS / clustering is: Basically the idea is to perform the exact same amount of reps and thus work with a heavier weight than usual to induce Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-33693092352550843792013-02-06T18:22:00.000+01:002015-05-14T03:12:38.090+02:00Chronic Resistance Training Reduces Anabolic Signaling in Response to Exercise - 12 Days of Detraining Restore It
This rodent obviously knows about the value of detraining as a means to restore the signaling protein response that gets blunted over weeks of continuous training (photo from livescience.com)
Ah, some really good stuff in the news, or rather in the journals as of late (for the news version of the articles, you obviously got to come here, to the SuppVersity ;-). So, let's skip any lengthy 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.comtag:blogger.com,1999:blog-4447249123519658347.post-43793679453945946192011-12-22T15:12:00.001+01:002011-12-22T17:10:45.054+01:00Adelfo Cerame - Road to Wheelchair Nationals '12: Getting Ripped For Christmas! Plus, Taking a Week Off Takes Some Courage, But Believe Me - It Will Pay Off!
Image 1: Adelfo at the Buckeye Classics, last year.
Actually, I wanted to start this installment of Adelfo's weekly contest-prep blog along the lines of "another Thursday, another ...", ... well, I guess that won't work out, because exactly those lines were the first words in the email with the weekly write-up Adelfo just sent me. So, I guess, I will just take the chance to sneak in a Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-75302759220001414902011-10-31T17:25:00.000+01:002015-09-05T04:51:02.352+02:00Training for Size & Strength - Does the Rest Matter? Study Finds 7-9% Greater Increase in Muscle Size With Decreasing Rest Periods.
Image 1: If you want to build Arnold-esque arms you better not sit around too long in-between your sets.
"Short rest periods to burn fat, medium rest periods to build muscle and long rest periods to build strength" - it's actually pretty likely that one of your trainers, gym buddies or fatherly mentors told you something along those lines in the past. In view of the results of a soon to be Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-19012141691909477042011-09-29T17:16:00.000+02:002011-09-29T17:19:54.412+02:00Adelfo Cerame - Pre-Contest-Prep: Rest, Recovery and the Underestimated Value of Taking a Week Off.
Image 1: If this is how you feel, than it is about time you take one week off from whatever routine you are on.
It's only Thursday and I feel like I could use an extended weekend (luckily this will be one, with Monday being a holiday, here in Germany ;-), already. Some feel like it's life or work that is getting in their ways, for others its their hobbies, like blogging and training (that's meAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com