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Exercise Research Update: Sprints for Endurance Athletes, Bench vs. Band-Assisted Push Up, HIIT in Hypoxia, Stiff-Legged Deadlifts vs. Leg Curls + 5 Add. Recent Studies

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If you want the latest in strength and conditioning research, today's SuppVersity article is for you! I am not sure if you are following belong to the readership of the Journal of Strength & Conditioning Research . As a SuppVersity reader you have yet read your share of analyses and interpretations of data from studies that have been published in this journal. Usually, only two to three articles per publication cycle make the SuppVersity Cut and are discussed at length, here at www.suppversity.com. For January 2015, I have decided to go take a different approach. I will present a broader range of articles and selected results to give you a better idea of what's going on this field of research. If you like this approach, let me know... who knows, maybe this is going to be the first in a new series of articles ;-) Are you looking for muscle builders ? Find inspiration in these articles: Tri- or Multi-Set Training for Body Recomp.? 1, 2, or 5 sets per Exercise? ...
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Romanian Deadlift is Hamstring Exercise #1: Glute-Ham Raises Not Bad Either, Leg Curl Less Efficient Than Thought

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Study leaves no doubt: For the biceps femoris, Romanian deadlifts rule. I am not quite sure if some of the guys at my gym even know what the hamstrings, are... I guess if I told them that they're also started biceps femoris, they were more likely to train it, instead of telling me that they play soccer and thus wouldn't have to train legs (I have honestly never heard something that stupid - I mean, it's like, I don't train to jump, because I am a high jumper ;-). Now, if we assume for the moment that my arguments are convincing enough to include a single hamstring exercise on their every-day-international-chest-and-biceps-day, what should it be, then? Chest Biceps Back Core Legs Triceps Shoulders Navigate the SuppVersity EMG Series - Click on the desired body part to see the optimal exercises. If you look back at the SuppVersity EMG Series , it would be the lying leg curl with tighs raised from the pad or hamstring exercises on th...
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Differences in Growth Hormone, Insulin and IGF-1 Response in Trained and Untrained Resistance Trainees - Further Evidence That GH Builds Neither Muscle Nor Strength

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Image 1: Rookie (top) or veteran (bottom, Jack Lalanne), their hormonal response to push-ups is different, but does not explain the different outcomes of strength training. If you are a regular, here at the SuppVersity, you will have hear me lament the fact that in many of the mainstream studies on the effects of exercise on body composition, endocrine parameters and so on, the study participants are either sickly, obese or both... admittedly, whenever measures of muscle hypertrophy are involved, the subjects are usually healthy rookies, which is by  no means better, as you all know from your first weeks in the gym that, despite doing everything wrong, your strength and size gains were tremendous. Now, the obvious question is, are the endocrine adaptations / responses distinct, as well? According to the results of a recent study by Rasani Ranjbar et al. they are ( Hasani-Ranjbar. 2011 ) - surprisingly, though, on paper, the endocrine milieu of the veterans appears more conduciv...
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