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Personal Trainer, Partner, or Simply Having an Audience - Three Ways of Boosting Training Intensity, Volume & Gainz

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Ideally, your training partner is both competitive and supportive... and if there's no one around just asking the next best person to spot you will make a significant difference, too. Are you training with a coach or partner? No? Well, after reading today's SuppVersity Special , you may want to get one; and that despite the fact that we know only relatively little about the effect of the presence of a training partner, coach or, as investigated most recently, a spotter on our exercise performance, yet. In a recent study from the  Edge Hill University  in the UK, Sheridan et al. investigated the effect of spotter presence on bench press performance. To this ends, twelve recreationally trained participants (age, 21.3 +/- 0.8 years, height, 1.82 +/- 0.1 m, and weight, 84.8 +/- 11.1 kg) performed 2 trials of 3 sets to failure at 60% of 1 repetition maximum on separate occasions. Even for people who know what they're doing a partner or coach may be very helpful. 30...
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Not Making Progress? New RCT: 'Personal Training' Sheds Twice as Much Body Fat and Quadruples Muscle Gains...

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Certainly not a photo from the study. I have to admit that I have never even remotely thought about hiring a personal trainer or coach. A mistake? Well, unlike the lives of the obese subjects in a recent study from the Western State Colorado University  (Dalleck. 2016), my life does not depend on it and still, with my tendency to always do too much instead of too little, I am almost certain that I would have made similarly larger strides towards my personal training goals as the sedentary male and female subjects in the previously alluded to recently published study. One important feature of both training protocols is that they implement periodization schemes. 30% More on the Big Three: Squat, DL, BP! Mix Things Up to Make Extra-Gains Linear vs. Undulating Periodization 12% Body Fat in 12 Weeks W/ Periodization Detraining + Periodization - How to? Tapering 101 - Learn How It's Done! The 46 subjects were randomly assigned to one out of three experimental ...
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Want to Double Your Gains? Get a Trainer to Kick Your Lazy Ass, Periodize & Personalize Your Workouts & Off Times!

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Bad news for lone wolfs. Don't we all know this? There are those days when you hit the gym, go through your workout routinely, go home and tell yourself: "Well, I've done the best I could, I will try to increase the weight next week!" ... I see, you know what I am talking about ;-) Just like the subjects in a recent study from the University of California Los Angeles , I suppose. All of them were member of the Exquinox Fitness Club, 30–44 years of age, and had a history of exercising 5–7 days per month at the club over the previous 3 month - archetypical average ambitious Gymrats, so to say. Looking for the rules to design optimal workouts ? Look no further! Periodize to Get Strong(er)! Sequential or Alternating? From 16% to 8% Fat W/ CrossFit Cardio! Before or After? 12% Less Fat in 12 Weeks? Determinants of Training Success After randomly selecting 40 men who met the above criteria, Thomas W. Storer and colleagues randomly assigned the ...
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Medium Intensity Interval Training (MIIT) Increases Fitness of Overweight Sedentary Women Slower, But Eventually Just As Effectively as HIIT. Neither Cuts Fat / Body Weight

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It does not always have to be "all out", but 70% is probably the minimum for intervals - esp. for the non-obese. If you know all SuppVersity articles by heart, the name Astorino may ring a bell. I mentioned a previous study by Todd A. Astorino in my 2012 article "Are You Still Burning Calories or Already Losing Fat? Study Shows: 5x15 Min HIIT Reduce Body Fat & Improve Fitness Twice as Effectively as 5x40min of Classic Cardio" ( read more ). In their most recent study, the researchers from the Department of Kinesiology at the California State University took another look at HIIT exercise for the average female US citizen, to be precise. And the observation they made is actually quite astonishing. MIIT vs. HIIT: Can both be equally effective? In this group of healthy sedentary (<1h/week of regular physical activity) women (n=30; age 18-40; BMI >35kg/m²) it did effectively not make a difference, whether the participants trained at a high or medium int...
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