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Full ROM = More Growth, More Strength, More Structural Changes & More Sustainable Gains & Fat Loss - Insights from Realistic 8 Weeks Leg Training + 4 Weeks Detraining

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"That's not 90°, yet. Do deeper!" I guess you will be remembering last week's post on the superior growth effects of full vs. partial squats, hah? Now, the results of the Bloomquist study certainly raise the question, whether the same or similar effects must be observe with different exercises or even different body parts, as well. After all, it would be bro-science at its best to generalize the result "full squat = full quad development" to "partial ROM  = partial strength and hypertrophy response" without the least hint of evidence that this hypothesis is more than just the "proposition or principle put forth or stated (without any reference to its correspondence with fact) merely as a basis for reasoning or argument" ("hypothesis, n.". OED) the word "hypothesis" implies - right? The good news is that it appears as someone has heard my lamentations about the scarcity of respective research, or - what's i...
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Concomitant Training: What's the Best Strength to "Cardio" Ratio to Become Big, Buffed and Strong? 3:1, 1:1 or No Cardio at All? Plus: Looking Back at the Latest Meta Review

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What's the best you can do after a brutal leg workout? Cardio! At least if size and not strength is your goal... It is one of those never ending debates: "Cardio!? To do it, or not to do it!? That's the question" - especially for those of us whose main goal is to become big and buffed ... now, you know that my take on this is simple: We are not created as "either or" animals, but have the outstanding ability to make use of both our strength and endurance (just as we can eat both meat and vegetables). If we discard these philosophical considerations and take a more scientific stance towards the topic, the question still remains: Isn't doing cardio going to interfere with your success on the bench and vice versa? I mean you can't be a marathon running, bodybuilding powerlifter, can you? Hmm... no I don't think so, at least you would be pretty bad in each of the sports - a typical Jack of All Traits , Master of None , so to say ;-) The ...
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45x More Testosterone Yet Identical Increase in Protein Synthesis: MPS Response to Exercise + 25g Whey in Men vs. Women Challenges Common Wisdom About Androgens

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Image 1: Is it not testosterone that makes the difference? It is an open secret that women are having a much harder time building muscle than men, and it is another instance of (bro-)scientific wisdom that the obvious lack of testosterone in female strength athletes would be the underlying reason. Right from Stuart M. Phillips lab at the Department of Kinesiology of the McMaster University in Hamilton, Ontario, Canada, comes a new study ( West. 2012 ) which puts yet another questionmark behind the anabolic prowess of testosterone (if you still believe that a transient increase in testosterone will help you build muscle, I suggest you read up on " The Big T " in the Intermittent Thoughts on Building Muscle ). Women are different, but it's not about protein synthesis In the recently conducted trial Daniel W.D. West, who has also been the lead author of the "Never Sip Your Whey" study , I covered back in November 2011, undertook another attempt to identif...
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Beyond Satellite Cells: Eccentric Training Bullies Stem Cells, Destined to Become Bone, Cartilage, Adipose or Nerve Tissue into Contributing to Skeletal Muscle Growth

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Image 1: Apart from their epistemic value, these stained tissue samples from the Valero study are actually pretty aesthetic.The arrows, by the way, mark NG2 monocytes, which "coerce" the non-myogenic stem cells (perycites) to get going ;-) I guess, the term "satellite cells" has been mentioned so often in the course of the past couple of weeks that it actually would not be necessary to tell you (once again) that these myogenic precursor cells are a necessary prerequisite for the repair and long-term growth of your pecs, legs, back, biceps, triceps, delts and the rest of the skeletal muscle tissue in your body. Those of you, who have read all the latest installments of the Intermittent Thougths will also be familiar with the notion that both the local expression of MGF-1 and inflammatory cytokines, as well as systemic hormones, such as testosterone and estrogen play an important role not only in the recruitement and migration of satellite cells into the muscle, ...
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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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SuppVersity EMG Series - Gluteus maximus, Quadriceps femoris, Gastrocnemius, Soleus & More: The Very Best Exercises for Tree-Trunk Legs and Herculean Calves

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Actually, it would make as much sense to split this part of the SuppVersity EMG Series in two, if not three individual analyses, as it would to split your leg workout over two if not three days. In practice, however, most trainees go through the grueling torture of the dreaded "leg day" , just once a week and thus I will mirror this practice by writing a similarly gruelingly long blogpost on the best exercises for the major Image 1: The major muscle groups of your legs. Quadriceps, adductors, abductors, gluteus, hamstrings, gastrocnemius & soleus the quadriceps (red) - powerful extensors of the knee joint;crucial in walking, running, jumping and squatting ; strongest and leanest muscle in the human body the gluteus (yellow) - three muscles that make up the buttocks: the gluteus maximus muscle, gluteus medius muscle and gluteus minimus muscle ; the hamstrings (blue) - comprises the semitendinosus, semimembranosus and the short and long head of the bicep...
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