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Breakdown aka Drop-Sets, Another Very Popular Advanced Training Technique W/Out Sign. Adaptational Advantages?!

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"There are some crossovers between size training and strength training, and using drop-sets and ladder sets will definitely give some benefit ...," this is what you can read on the Internet, but is that true? In view of the fact that resistance training (RT) leading to momentary muscular failure (MMF) has been evidenced as producing significantly greater muscular strength and hypertrophic adaptations when compared with RT not performed to MMF in various studies (Fisher. 2011 & 13), the assumption that techniques that promote the occurrence of MMF and the subsequent increased recruitment of motor units (MUs) and muscle fibers (Henneman’s size principle | Carpinelli. 2008; Jungblut. 2009) would produce increased muscular strength and size gains is only logical. In spite of the existing evidence that training to MMF seems to be important for optimizing adaptations, the use of advanced RT techniques that allow a trainee to potentially train beyond failure, has yielded w...
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Super-Setting is Time-Efficient, but What About the Volume and Quality of Your Workouts? They Will Improve! The Question that Remains is: Will Size & Strength Benefit, Too?

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Supersetting is fun, time-efficient, exhausting and based on the reasonable assumption that you can benefit from training agonist + antagonist together, but does it build size & strength? If you've been around the SuppVersity for some time, you will probably know what "super-setting" or "paired-sets" is. Right? Exactly! It's doing different exercises back to back. Like doing a bench press first and go to bend-over rows without taking more time to rest than it'll take to grab the barbell you already placed next to the bench. Yes, that's intense and yes, that's fast, but the question is: "Super-Setting is Time-Efficient, But is it Also "Gain-Efficient"?" And we will deal with it at the bottom of this article. Before we do so, let's take a look at what happens to workout volume and the quality of each of your reps when you super-set. No matter how you train. You must  periodize appropriately to maximize your ga...
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Shorter Inter-Set Rest Periods Maximize Muscle Activation During Antagonist Super-Set Training - Downstream Effects on Strength and Size Gains Less Unambigous

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You don't have to push and pull at the same time - don't worry! You may have read Menno Henselmans', Brad J. Schoenfeld's review of the effects of inter-set rest periods on muscle and strength gains in the latest issue of Sports Medicine (Henselmans. 2019). In said paper, Henselmans and Schoenfeld conclude that the increase in the production of purportedly anabolic hormones in response to the reduction of rest-times to 1 min or less is, at best, weakly related to the long(er)-term study outcomes. The reason I am repeating this previously cited conclusion is simple, I don't want you to overrate the increase muscular activation Marianna F. Mai and colleagues from the Federal University of Rio de Janeiro and the  Eastern Illinois University report in a soon-to-be-published paper in the Journal of Strength and Conditioning Research (Maia. 2014). Learn more about building muscle at www.suppversity.com Optimizing Rest for Size and Strength Gains Alternati...
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Adelfo Cerame - Road to Wheelchair Nationals '12: Dismiss Calorie Cutting, Pancakes & English Muffins, Embrace Intermittent Fasting, Fruits and Each Step on the Way!

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Image 1: Don't get stressed with doing everything right, just do it ;-) Sometimes its strange how things get together unplanned. With me being on Carl Lanore's Super Human Radio, today at 1pm EST ( click here to listen live! ), talking about what happens when science and the real world "collide" and how both scientific paradigms and conventional wisdom are probably the most common causes of questionable conclusions (science) and lack of results (real world) and Adelfo sending me his weekly update on how the "wanna lose fat, got to cut calories"-paradigm is still bothering him... Five weeks out and putting bees into my own bonnet! I am counting the days, ... mainly because I don’t know what else to do with myself *lol* - It just feels like I need to do something to manipulate my training and my diet even further, but I really can’t do much at this point, but stay the course… I’m trying not to cut any more calories, because I want to avoid either losin...
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Why's Maintaining 'Ur Fat Loss so F* Hard? Calorie Counter Will Ramp Up Your Appetite, No Matter What - Lifelong Anti-Weight-Gain Efforts Required in Formerly Obese Subjects

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If  obesity is a chronic disease it cannot be surprising that it cannot be cured and weight loss maintenance requires life-long effort(s) on part of the formerly obese (note: things are different for non-obese individuals trying to shed extra-pounds). I've discussed the issue of "metabolic damage" in a series of previous SuppVersity  articles and pointed out that the scientific evidence supporting the disproportionate down-regulation of your metabolic rate with (significant) weight loss cannot support the exorbitant weight rebound we see in many so-called "weight-reduced individuals", who return to their "normal" dietary habits. Now, a recent study from the US (Polidori. 2016) shows that this weight gain is mostly driven by a hitherto largely overlooked increase in appetite - an increase that goes way beyond any effects of "metabolic damage". High protein helps, but do not counter the weight loss induced changes in RMR & appetit...
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