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Build Size & Strength With Isometric Co-Contractions: 4% Increase in Arm Circumference and ~20% More Strength With Less Than 10 Minutes of "Flexing" Per Week

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Big guns without weights? True - the question yet remains: "How big?" I am psyched and the reason is the advanced access publication of the results of the latest study from the Department of Sports and Life Science at the National Institute of Fitness and Sports in Kanoya, Japan (Maeo. 2013b). Why? Well, it claims to solve two of the most urgent issues that keep our sedentary fellow men (and women ;-) from working out: The lack of equipment and the lack of time , exactly those two factors the average American and European slacker pleads as an excuse for not making the necessary, since potentially life-saving physical investments into "metabolic currency" (this is a term my good friend Carl Lanore uses to refer functional muscle mass). "Big guns without weights? You're kiddin', bro!" Actually the idea of using simultaneous voluntary contractions of antagonistic muscle pairs (aka co-contraction ) to improve muscle strength in the absenc...
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Bis + Tris on a Single Day: Study Argues in Favor of Antagonistic Training Regimens

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Many of you, as well as many professional bodybuilders, do it: train antagonists (e.g. biceps vs. trips) in a single workout. A group of international scientists ( Robbinson. 2010 ) have now published the result of a study that investigated the effect of an upper-body agonist-antagonist resistance training protocol on volume load and efficiency in the September issue of the J Strength Cond Re. 16 trained men performed 2 testing protocols using 4 repetition maximum loads: TS (3 sets of bench pull followed by 3 sets of bench press performed in approximately 10 minutes) or PS (3 sets of bench pull and 3 sets of bench press performed in an alternating manner in approximately 10 minutes). Bench pull and bench press VL decreased significantly from set 1 to set 2 and from set 2 to set 3 under both the PS and TS conditions (p < 0.05). Bench pull and bench press VL per set were significantly less under TS as compared to PS over all sets , with the exception of the first set (bench...
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