SuppVersity - Nutrition and Exercise Science for Everyone

Not full or partial, but full and partial squats will yield maximal performance increases in trained athletes. In a recent study from the East Tennessee State and the California Lutheran University researchers were able to show the common wisdom that only full reps would guarantee full development is true, but not the be-all and end-all of strength training wisdom. When it comes to strength gains on squats, incorporating partial lifts - something that is common practice among strength trainers, anyway (Harris. 2000; Stone. 2000; Clark. 2008 & 2011), is in fact an effective training method for improving maximal strength and early force-time curve characteristics in men with previous strength training experience. Learn more about building muscle and strength at www.suppversity.com Tri- or Multi-Set Training for Body Recomp.? Alternating Squat & Blood Pressure - Productive? Pre-Exhaustion Exhausts Your Growth Potential Exercise not Intensity Variation for Max...

The deadlift probably won't benefit from blocked periodization either... at least if you do it only once a week anyway. I hope you all remember my recent article about the beneficial effects of block periodization on the training outcome of trained cyclists (if you don't I'd suggest you read up on it: " Block Periodization - Impressive Performance Gains in Pro-Athletes ") and the hypothesis that the mechanism behind the beneficial effects Rønnestad et al. report in the corresponding paper are not actually a consequence of this specific periodization scheme. Rather than that, the benefits the researchers have observed may well have been a mere consequences of the "change", of "breaking out of the rut" and the provision of a new challenge that's absolutely essential to induce what everyone, from housewife to Olympian athlete is training for: adaptation . Let's discard the mechanism for a moment, though and let's rather focus o...

Block Periodization - Training revolution or simple trick? This is what we have to ask ourselves in view of these results. With all the news and discussion about nutrition and dietary supplements, it's easy to lose sight of the significant impact even minor tweaks to your training routine may have on your results. The results of a recent study from the Lillehammer University College in Norway, for example, remind us all of the importance to periodize our training regimen. Now you could obviously randomly divide a year into cycles with different workout frequencies, intensities, volume, etc. It does yet go without saying that this is probably not the most promising approach to periodization. What are good ways to periodize your training? As B. R. Rønnestad, J. Hansen, S. Ellefsen point out in the introduction to their latest paper in the Scandinavian Journal of Medicine & Science in Sports , there is yet a "paucity of studies" that would allow us to decide wh...