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Blood Flow Restriction May Reduce Muscle Damage From Eccentric Biceps Curls - Effects on Gains Yet Unknown

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Pretty much the study set-up, albeit with a Scott bench to support the arm and much  more weight. Surprising, isn't it? Wouldn't you expect that using a cuff set to restrict the blood flow in a way that increases the pressure in the arm to ca. 120mmHg and keeps all the metabolic byproducts from being carted away would, when it's used on top of an already muscle-damaging eccentric biceps workout, increase, not decrease the muscle damage? Well, I did. After reading the complete study and taking a look at previous research, however, I have admit that the scientists' conclusion that "BFR attenuated HI-ECC-induced muscle damage and there was no increase in cardiovascular responses" is warranted - even if I'd say that the last word on the real-world effect on gains has not been spoken, yet. You can learn more about BFR and Hypoxia Training at the SuppVersity BFR, Cortisol & GH Responses BFR - Where were we in 2013? Cardio with BFR = Win?...
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Eccentric Training Keeps You Gainin' and T & GH Up When, in Weeks 5-10, Traditional Training Stops Yielding Results

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Extra gains, testosterone, and GH in one scientific paper?  That will catch every gymrats interest, right? I know, the name SuppVersity  implies that gains were all, or at least to a significant degree about supplements. In fact, though, they are about busting your ass out in the gym and eating like a freak. And with respect to the former, a new study from the  University of Jyväskylä  in Finland suggests that there is a deeper truth to the former part of this often-heard claim: busting your a** in form of eccentric training, i.e. using the maximal weight you can lift on the concentric and a supra-maximal weight on the eccentric phase of a more will  indeed produce significantly greater increases in maximal voluntary contraction torque (MVC) and (almost) significant increases in muscle gains. Are you trying to optimize your training for gains ? Find inspiration in these articles: What's the Latest on Failure? 36% Extra-Gains W/ Rest-Pause Pyramid-...
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Accentuated Eccentric, Extra-Ordinary Gains - Benefits are Exuberant Compared to Trained Subjects' Own Split-Routine

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Single-arm dumbbell curls are unquestionably the exercise people will do most frequently with accentuated eccentrics and supra-maximal loads. Unfortunately, the study at hand used only leg exercises. So no information about arm-development, here.. As a very recent paper in Frontiers in Physiology  rightly point out, "it becomes more challenging to induce further neuromuscular [...], as training experience increases adaptation" (Walker. 2016). When you are hitting a plateau, the only promising option, according to the authors is to seek "alternative training methods in order to further increase strength and muscle mass" (ibid.). One of the classic methods to do just that is to utilize accentuated eccentric loading, i.e. to apply a greater external load during the eccentric phase of the lift as compared to the concentric phase (e.g. doing concentration curls with a supra-maximal weight, using the free arm to lift the weight up and only the working arm to slowly ...
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Low Level Laser Therapy (LLLT) Almost Doubles Muscle Gains & Ramps Up Concentric & Eccentric Peak Torque Development During 8-Week Eccentric Training Program

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No, this is no photo from the study. Obviously the LLLT was applied to the legs, but LLLT is also used for shoulder and general muscle pain. I am usually very skeptical when it comes to therapies that sound extremely cool on paper, but have hitherto only proven to improve markers  of muscle damage and/or growth. Before I saw the latest paper from the Universidade Federal de Ciências da Saúde de Porto Alegre (Baroni. 2015) low level laser therapy aka LLLT fell into this exact category of promising, but not proven post-exercise recovery therapies (Baroni 2010a, b). Said study involved thirty healthy male subjects without previous training/LLLT experience were randomized into three groups. Read more short news at the SuppVersity  to learn more about training & nutrition. Exercise Research Uptake Nov '14 1/2 Exercise Research Uptake Nov '14 2/2 Weight Loss Supplements Exposed Exercise Supplementation Quickie Exercise Research Uptake Jan 12, 2...
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Stretch-Shortening Cycle Exercise Superior to Eccentric Exercises in the Elderly - Identical Size & Strength Gains, With a Functional Advantage for Stretch Shortening Ex.

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A stretch-shortening cycle (SSC) is an active stretch (eccentric contraction) of a muscle followed by an immediate shortening (concentric contraction) of that same muscle - e.g. jump squats. Sacropenia, i.e. the age-related loss of muscle mass is a huge problem in our society. A problem the consequences of which start to surface way before older men and women suffer from serious limitations in their mobility and their ability to master (no longer) ordinary everyday-life tasks. The loss of muscle mass is after all associated with an ever-increasing risk of metabolic syndrome, i.e. obesity, diabetes, high blood lipids, etc. (Baumgartner. 2004; Kim. 2011) - in both, young and old individuals, as well. In contrast to many pharma-funded which spends millions of dollar on "promising new drugs" (that's what they say) to solve the problem. Learn more about building muscle at www.suppversity.com Tri- or Multi-Set Training for Body Recomp.? Alternating Squat & ...
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