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BFR, Detraining Mass & Strength | Multiple Sets Multiply 'Ur EE | 1- vs. 2-Arm Kettle Bell Swings Rock the Core & More

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The # of hands you use to hold your KB while doing swings determines core muscle activity. With the publication of the latest issue of the The Journal of Strength & Conditioning Research (May 2016 - Volume 30 - Issue 5 | read it ), the time has come to do a training science update with data on the effects on blood flow restriction on strength and size gains during detraining, the energetic demands of single vs. multi-set training, the highly significant core muscle activity patterns with single- vs. two-arm kettlebell swings and a handful of auxilliary studies summarized in the bottom line... Sounds interesting? Well, then I don't want to keep you any longer. Let's see which insights said studies have to offer... You can use BFR powered detraining in your periodization schemes. 30% More on the Big Three: Squat, DL, BP! Mix Things Up to Make Extra-Gains Linear vs. Undulating Periodizationt 12% Body Fat in 12 Weeks W/ Periodizatoin Detraining + Periodi...
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GYM-Science Update: Bands Aid W/ Deadlifts? 16x1 or 4x4 for HIIT? Kettlebell HIIT Workout Better Than HIIT-Cycling?

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Deadlifts w/ bands as they were done in the Galpin study (original photo from Galpin's 2015 study | see below). Time for a news-quickie with the latest science to use at the gym - either for your workouts or just to impress the bros with your knowledge. I mean, who else reads and understands all the latest papers in the #1 strength and conditional journal on earth? Well, you do... ok, you read my laymen summaries, but your bros don't have to know that, do they? Ok, that's enough of the pseudo-comedian warm-up, let's deadlift the first scientific paper... oh,yeah: Actually the paper is about deadlifting, deadlifting with resistance bands as it is shown in the photo on the right, where a subject performs the deadlift on a force plate. Read more about exercise-related studies at the SuppVersity Tri- or Multi-Set Training for Body Recomp.? Aug '15 Ex.Res. Upd.: Nitrate, Glycogen, and ... Pre-Exhaustion Exhausts Your Growth Potential Full ROM ➯ Full...
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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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Kettlebell Swings as Muscle Builders? Increases in Cortisol & GH & Decreases in Testosterone Which Position the KB Swing Rather as a HIT Fat Burner Than Muscle Builder

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Kettlebell swings - According to the results from the study at hand, probably great to shed body fat. not exactly what you should be doing to gain tons of muscle. Ok, here is my confession: I hate kettle bell training (probably, because I am a pussy ;-). Now that it's out there and you know my bias, it's about time to take a look at the results of a recent study from the University of North Texas in Denton (Budnar Jr. 2014) that investigated the hitherto unknown hormonal response to kettlebell training among strength and conditioning professionals. I know, there is no reliable evidence that the GH, testosterone and cortisol response to exercise is a good predictor of the exercise induced muscular adaptations - including muscle and strength gains and fat loss, but there are a few neat associations due to which looking at the study results probably isn't totally useless. Learn more about building muscle at www.suppversity.com Tri- or Multi-Set Training for Body R...
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