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Each Body Part Once or Thrice per Week / as Split or Total Body What's Best for Gains? Plus: Kettlebells for Aerobics?

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Strength, size and conditioning, you want them all, this article has it all. Alright, the latest issue of the Journal of Strength and Conditioning Research  is out and I am going to give you the elevator pitch on what I found to be the most interesting articles in the July 2015 issue. The first one is Brad Schoenfelds 3x1-day full body vs. 3-day split training comparison in well-trained athletes with interesting, but not mind-blowing results. The second one is a study in which scientists from the San José State University prove that Kettlebell training can be an effective aerobic training even in trained rather endurance-oriented athletes like female collegiate division I soccer players. No matter what your goal is. You will achieve it faster if you periodize appropriately! 30% More on the Big Three: Squat, DL, BP! Block Periodization Done Right Linear vs. Undulating Periodizationt 12% Body Fat in 12 Weeks W/ Periodizatoin Detraining + Periodization - How...
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Strongman vs. Traditional Training: Strongmen Implements May Improve Muscle Mass and Sprint Abilities, Traditional Training is the Better Fat Burner, Squat & Sled Perf. Builder

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Illustration of various strongman events. A = heavy sprint-style sled pull; B = log lift; C = axle press; D = farmers walk; E = arm over arm prowler pull. In his PhD thesis, Paul William Winwood analyzed the differences between strongman and traditional training in five steps - with study 5, a 7-week resistance training study producing the most interesting data. Before Winwood randomly assigned thirty experienced resistance-trained rugby players who had been assessed for body composition, strength, power, speed and change of direction (COD) measures before the study to either strongman or classic resistance training, he conducted a survey in 193 strenght and conditioning coaches. 88% percent of the respondents said that they'd use strongman implements in the training of their athletes, with sleds, ropes, kettlebells, tyres, sandbags and farmers walk bars ranked as the top six implements used. Strongman or not, there are other effective  muscle builders Tri- or Multi...
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Exercise Ups Your Antibacterial Defenses, Kettlebells Boost VO2, Medicine Balls Boost Throwing Velocity, Footwear Has Little Effect on Jumping Performance - Research Quickie

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If you are a handball player or someone else who "throws", you can consider medicine ball training an effective means to increase your throwing velocity. Since the last edition of the short news focusing solely on exercise science was a huge success, I will devote today's SuppVersity article to the same topic: The latest from the realms, ah... I mean laboratories of strength and conditioning researchers. In that, we will be dealing with the "immune" response to exercise. I will take another look at the VO2 boosting prowess of kettlebell training (done right). I will examine the outcome of a study investigating the effects of being barefoot, minimally shod or shod on jumping performance and muscle activation. And I will close the exercise research update with a study investigating the effects of medicine ball training on handball players' throwing performance. Read more short news at the SuppVersity Exercise Research Uptake Nov '14 1/2 Ex...
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Will 2015 Be the Year You Pick up The Kettlebells? Find Out If Your Strength, Fitness & Physique Would Benefit

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2015 may offer a chance to get spice up your routine with kettlebells. "Moderate evidence indicates that kettlebell training may be safe and effective for increasing certain functional strength and power measures and may show positive results with postural control in young, healthy populations," says a recent review of the literature in Physical Therapy Reviews (Girard. 2014) and does thus sound positively optimistic, but by far not as euphoric as some kettlebell warriors on the Internet. Those of you who know me are probably aware that I am not a fan of kettle bells, but I am true to the motto of being open to good scientific evidence, like the one from the previously cited review by Girard et al. (2014). I won't lie to you: I believe there are better muscle builders than kettlebells Tri- or Multi-Set Training for Body Recomp.? Alternating Squat & Blood Pressure - Productive? Pre-Exhaustion Exhausts Your Growth Potential Full ROM ➯ Full Gains - ...
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Low Fat Toddler, High Fat Adult?! Intra-Workout Carbs More 'Anabolic' Than Protein!? Iron Prevents Gastric Cancer & Insulin Resistance?! Plus: A Sixpack of Kettlebell Studies

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If you want to know exactly how your neighbors or rather your county did, check out the CDC's brand new County Data Interactive Atlas (may take some time to load), select your state and click on your county. Unfortunately, it's not exactly likely that you will be pleasantly surprised after all, places with rates below 6.5% (white on the map) have become rare, while those with 11.2% or more are becoming the norm. "100%" - In words: One hundred percent, that's the SuppVersity figure of the week and at the same time the rate at which the prevalence of diagnosed diabetes in 14 of the US states grew faster in the years between 1995 and 2000 than previous estimates had predicted. The CDC has published this figure along with more information and the link to their brand new County Data Interactive Atlas in their weekly report on November 15, 2012. The Top 5 offenders on the list that's attached to the report are (1) Oklahoma (226 percent), (2) Kentucky (158 p...
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