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BFR, Detraining Mass & Strength | Multiple Sets Multiply 'Ur EE | 1- vs. 2-Arm Kettle Bell Swings Rock the Core & More

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The # of hands you use to hold your KB while doing swings determines core muscle activity. With the publication of the latest issue of the The Journal of Strength & Conditioning Research (May 2016 - Volume 30 - Issue 5 | read it ), the time has come to do a training science update with data on the effects on blood flow restriction on strength and size gains during detraining, the energetic demands of single vs. multi-set training, the highly significant core muscle activity patterns with single- vs. two-arm kettlebell swings and a handful of auxilliary studies summarized in the bottom line... Sounds interesting? Well, then I don't want to keep you any longer. Let's see which insights said studies have to offer... You can use BFR powered detraining in your periodization schemes. 30% More on the Big Three: Squat, DL, BP! Mix Things Up to Make Extra-Gains Linear vs. Undulating Periodizationt 12% Body Fat in 12 Weeks W/ Periodizatoin Detraining + Periodi...
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Strength & Conditioning Update - Sep '15: Reduced Rest, 200kcal Extra-EE (+30%) | Dehydration Turns Sprint to Jog | Knee Wraps More Power, Lower ROM & Vastus Activity

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No, this is not the first time you read about "battling the rope" and how it could be an excellent form of fat burning and conditioning HIIT training. In my previous article "Want to Get Ripped & Strong? 'Battling the Rope' Could be THE Exercise to Do!" I've already discussed the proven long-term benefits of this intense conditioning exercise | learn more . Usually, I handpick the three best studies for overviews like this , but with the Journal of Strength and Conditioning  research, this is not always easy. With the September issue, only some studies are interesting, and there are no real "blockbuster" that would deserve an article on their own. Don't get me wrong. There's still interesting information, there but I guess what's most interesting is significantly more open to debate than usually. Accordingly, today's research update contains my very personal favorites from September 2015  issue of this journal. Well, m...
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Energy Balance and Everyday Activity Explain Weight Loss Success / Failure W/ Exercise in Men, But Not in Women

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Bicycling to work is one of these "small things" that may make the difference between lean and obese. I know this is not what your friends will want to hear, but for 99.9% of them it's  not  their genes which are to blame for their inability to lose weight. It's much simpler than that: It's their inability or unwillingness to induce a large enough caloric deficit to force their bodies to tap into the fat stores. Don't get me wrong: It's obvious that genes, with their direct and indirect influence on one's basal energy requirements (think of being tall vs. being small, if nothing else), amount of muscle, and even ability to handle glucose and fats, will factor in here. In the end, however, it's everyone's knowledge about the dos and don'ts of dieting, effort and dietary adherence that will make the difference. That's no news for you? I think the results of a recent study from the University of Kansas Medical Center and the Texas T...
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Green Tea Supplement Boosts Resting & Exercise-Induced Fatty Acid Oxidation + Energy Expenditure - How Relevant is This for Losing Fat + Will it Impair Training Adaptations

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"Yes", GTE will increase your total energy expenditure (TEE) and decrease the ratio of glucose to fat you're burning at rest and during your workouts, but "NO", it won't make your abs appear w/out dietin'. You will remember that I am not exactly a fan of green tea extracts. In spite of the fact that there are studies that suggest reductions of both thyroid hormone and testosterone production, when you consume high(er) amounts, their anti-inflammatory effects appear to help (obese) people lose weight. In view of the fact that a recent study suggests that this does not interfere with the adaptational response to exercise, like vitamin C + E, for example ( learn more ), they are thus still among the most promising over-the-counter anti-obesity agents. With that being said, the increase in fatty oxidation is often mentioned when people try to explain why green tea helps (obese) people lose fat. You can learn more about tea at the SuppVersity ...
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