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Blood Flow Restriction Training 2020: What's New on Age, Sex, and Contralateral Gains | Plus: Limiting Discomfort!?

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It may sound awesome but eventually training only one arm is no viable long-term strategy. Having learned about the ability of BFR to increase/facilitate contralateral gains in today's SuppVersity  article, you could yet well use it when you're injured and unable to train one of your limbs (legs/quads should work, too).  In today's third installment of the 2020 research updates , I want to take a look at all that's new and interesting in the realms of blood flow restriction aka # BFR . How effective is it? Who benefits? Who benefits the most? Will it speed up or slow down recovery? And why will it help you make gains even on untrained limbs?  Sounds interesting? Well, here you go: My overview of selected new studies investigating the effects of blood flow restriction from early 2020 will answer these and (hopefully) any related questions you may have. "Blood Flow Restriction" aka # BFR is becoming more and more popular - rightly so? BFR, Cortisol ...
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Will Partial Reps Give You Those Horseshoes Everyone Else But You Seems to Develop? 20% Increased Gains in 8 Wks

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Partial reps for maximal increases in horseshoe (=triceps) size? Believe it or not: A recent Japanese study suggests that "doing everything right" may be holding you back: doing triceps extensions over the full range of motion seems to be inferior to throwing around the weights over a partial range of motion - the effects may be mediated by temporary hypoxia, but before we delve into an analysis of the mechanisms and the practical relevance of the results, let's first take a look at what exactly Masahiro Goto and his colleagues did with their 44 resistance-trained male subjects (members of a resistance weight training club) before they arrived at the conclusion "that intramuscular hypoxia might facilitate muscular hypertrophy with PRE [partial reps] being more effective than FRE [full reps]" (Goto 2017). Read about the latest nutrition, exercise & supplementation science on the SuppVersity Alcohol, Microbes & International Chest Day Cannabis,...
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Rest-Pause Yields 36% Greater Gains in Thigh Size in 6-Week Study With Trained Subjects - Awesome!? Well...

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Yet another study, where reading only the abstract - let alone the conclusion - may be utterly misleading. Always ask for effect sizes and absolute changes. Not even hot off the press, but still weeks before its official publication is the latest paper by Jonato Prestes and colleagues from the  Catholic University of Brasilia , the  Rocky Mountain College in the USA and the  Faculty Estacio of Vitoria  in Brazil (Prestes 2017). The corresponding study was designed to eventually fill the research gap that exists with respect to the longitudinal effects of the rest-pause method on muscle strength and hypertrophy; or, as the authors write, "the purpose of the present study was to compare the longitudinal effects of six weeks of rest-pause versus a traditional multiple-set RT on muscle strength, hypertrophy, localized muscular endurance, and body composition in trained subjects" (Prestes 2017). Are you trying to optimize your training for gains ? Find in...
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Pyramid-, Synergistic & Antagonistic Supersetting - How do Experienced Resistance Trainees' Brain & Brawn React?

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While all subjects in the study at hand were men, there's no reason to believe that the results for women would be fundamentally different. Ok, let's get the most significant message out right away: the study at hand will not  be able to tell you which of the four regimens (the fourth being traditional training) is going to maximize your individual 2017 gains. What it will and does do, however, is to remind you that advanced training techniques like super setting, where you do exercises back to back without more rest than it takes to transit from A to B, are called "advanced": Why's that? Well, because they will certainly put and "advanced" load on your central nervous system, pushing the boundaries so much that one could argue that they could make you more prone to overtraining and its ill effects on performance, physique, thyroid, testosterone and more... No matter how you train. You must  periodize appropriately to maximize your gains! 30% ...
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Drop-Sets Build, Don't Destroy Older Muscle - 50-Y+ Agers Gain >200% More Lean Muscle W/ Extra Creatine | What do Other Studies Say About the Power of Doing Drop-Sets?

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Should she drop the weight and add another set? Whether dropsets are superior to regular workouts is unfortu-nately a question the study at hand cannot answer. To learn more, you should read the information in the red box. What I really like about having a few thousand friends on Facebook is that you  point me to the few interesting studies I may not have read yet. One of these studies comes from Darren Candow who posted a link to an interesting "dropset +/- creatine in the elderly" study (Johannsmeyer. 2016) on the ISSN Facebook page . The study was published ahead of print a few days ago and deals with the "[e]ffect of creatine supplementation and drop-set resistance training in untrained aging adults" (Johannsmeyer. 2016). More specifically, the objective of the study was to investigate the effects of creatine supplementation and drop-set resistance training in untrained aging adults. What the study did not do, unfortunately, is to compare drop-set to regu...
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