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Three Surprising Revelations About the Energetic Costs of Weight Training | Effects of Intensity, Rest, Speed & More

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The patterns that emerge in Figure 1-3  already suggest that Crossfit gyms are the places where the average user will "leave the most calories" on the floor. Even regular circuit training programs burn ~10kcal/min (Gettman 1981). Graduate research from 2013 suggests that exhausting Crossfit workouts can burn as much as 20kcal/min (Babiash 2013). From previous SuppVerity  articles, you will remember that the number of calories the classic cardio equipment will tell you you'd burned during your last session often is completely off. You have also learned about a year ago that even the best fitness trackers have a margin of error of ~10% - and that's for walking, jogging or running, where it's really easy to estimate the energy requirements. And, assuming that you've been around for quite some time, you may remember that there's credible evidence that we systematically underestimate the energy expenditure of push-ups, pull-ups, burpees and other bodyweig...
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True or False? Muscle Damage From Workouts Can Impair Skeletal Muscle Glucose Uptake and Insulin Sensitivity

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I have to admit, I cannot answer the question about the effects of muscle damage on glycemia once and for all, but for the average workout, it's probably irrelevant and the overall effect beneficial. While I have to admit that I do not know in which of the roughly 2300 published articles I have referred to the studies by Asp et al. (1995), I do  know that a new study from the  Tatung Institute of Technology and the  Department of Sports Sciences at the University of Taipei  (Ho 2016) shows that the experimentally verified reduction in GLUT-4 expression in isolated human skeletal muscle cells probably  lacks practical relevance. The reason that I write "probably", is that we do now have one study that suggests beneficial (Ho 2016) and one that found detrimental effects (Asp 1995) - and a couple of reasons why neither of the studies is fully convincing. One important determinant of your 24h insulin levels is your meal frequency : Grazin' Bad For the Ob...
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Intensity or Exercises Switching? What's More Effective to Build Muscle And Strength - Switching Exercises Yields 20% Higher Strength & 5% Higher + Balanced Muscle Gains!

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Intensity or exercises switching what's more effective to build muscle and strength - or is it best to do both? Let's be honest: When was the last time you've switched up your exercise regimen? Kicked out the old boring bench presses and squats and did something totally different? You don't remember? Well, what if I tell you that the latest study from the University of São Paulo , the University of Tampa and Delboni Auriemo Diagnostic Imaging Sector shows that not switching up your exercises is what's keeping you from making the gains you deserve? Shocker? Well in that case I highly suggest you read the rest of today's article, before you go back to the drawing board and revamp your training regimen. Learn more about building muscle at www.suppversity.com Tri- or Multi-Set Training for Body Recomp.? Alternating Squat & Blood Pressure - Productive? Pre-Exhaustion Exhausts Your Growth Potential Full ROM ➯ Full Gains - Form Counts! Batt...
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"Go Hard or Go Home?" Study Reveals Different Anabolic Signalling in Response to "Heavy" vs. "Medium" Intensity Leg Extensions at Different Times Under Tension

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Working out ain't child's play, right? "Go Heavy or Go Home!" this is the mantra of true champions, but is it also the mantra of skeptical scientists? I guess, it's important to say this first: The results of the study Daniil V. Popov et al. conducted at the Institute of Biomedical problems of Russian Academy of Sciences in Moscow need to be interpreted to have any relevance in terms of the question all of you keep asking yourselves: "What is the best training intensity to make fabulous gains?" The data the Russian researchers offer is acute, not chronic. It's not based on muscle size measurements, but on the measurement of anabolic signalling proteins and the expression of MyoD, IGF-1, myostatin & co. We know that all of them are involved in the process of skeletal muscle hypertrophy, but even if all of them are elevated, this is not identical to muscle size increases as you would measure them in a long(er)-term study. Learn more about e...
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Block Periodization - Impressive Performance Gains in Pro-Athletes: Revolutionary Training Concept, Or Just a Good Way to Eventually Break Out of the Comfort Zone?

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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...
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