Posts

Showing posts with the label programing

Popular topics

Show more

Low vs. High Load Resistance Training - Yes, You Can Gain Muscle W/ "Low" Loads - Non-Significantly More Even!

Written by | published on
Image
It turns out, the biceps may even benefit from higher rep, lower weight training. You probably remember my Facebook post about Brad Schoenfeld's then unpublished study which proves that you can  gain muscle using low(er) weights, as well. Now, that the study has eventually been published, it would appear to be about time to take a closer look at the procedure and results in order to determine how relevant, the finding Schoenfeld, Peterson, Ogborn, Contreras and Sommez present in their not yet printed, but peer-reviewed and accepted paper in the Journal of Strength and Conditioning Research. The purpose of the study, and that should be obvious considering what I already gave away, was to compare the effect of low- versus high-load resistance training (RT) on muscular adaptations in well-trained subjects. According to the results of this study you better  periodize  to benefit from high & low loads! 30% More on the Big Three: Squat, DL, BP! Block Periodiz...
Read full article »

Want to Double Your Gains? Get a Trainer to Kick Your Lazy Ass, Periodize & Personalize Your Workouts & Off Times!

Written by | published on
Image
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 ...
Read full article »

Isn't High Intensity Interval Training (HIIT) For Everyone? Study Puts "!" Behind "Personalized Training" - Fitness, Fatness, Age & More Determine Its Effective- & Usefulness

Written by | published on
Image
Isn't HIIT for everyone? Study suggests: Effective- and usefulness of high intensity interval training depend on age and fitness level. You will remember the two-part article serious about HIIT training "Making HIIT a HIT!" ( Part I , Part II ) I wrote back in 2012... you didn't well, although I would suggest you read it now, you will understand the idea of personalized HIIT training and there being no single optimal training regimen that works for everyone, anyways - right? Good! Accordingly, you are not surprised that researchers from tie California State University San Marcos and the Griffith University at the Gold Coast in Queensland, Australia, teamed up to identify individual HIIT-responders and HIIT-non-responders. You can learn more about HIIT at the SuppVersity Never Train To Burn Calories! Tabata = 14.2kcal /min ≠ Fat Loss 30s Intervals + 2:1 Work/Rec. Making HIIT a Hit Part I/II Making HIIT a Hit Part II/II Triple Your Energy ...
Read full article »

Trying to Build Strength? Periodized Training Yields 30% / 34% / 77% Increases in Bench Press, Squat and Deadlift Performance in Elite(!) Powerlifters over 16 Weeks

Written by | published on
Image
With the huge success of Crossfit more and more women are "hitting the weights" Almost 80% increase in deadlift performance in "elite powerlifters" with 7 ± 3 yrs of training experience and a mean age of 34 ± 5 yrs and a mean body mass of 94.4 ± 16.7 kg? That's catching your attention, right? Now, what would you say that there was no magic supplement involved and that the periodization routine the researchers prescribed to their 9 male study participants is far from being revolutionary? You're still interested to learn more? Even if I tell you that the baseline lifts don't look very elite, rather average, though? Let's see, then, what the subjects had to do during their three weekly 120min training sessions. Want to get stronger? Don't take creatine ? Huge mistake! Learn why at the SuppVersity Creatine Doubles 'Ur GainZ! Creatine, DHT & Broscience Creatine Better After Workout ALA + Creatine = Max Uptake? Creatine...
Read full article »

Strength Training for NCAA Athletes: Highly Suggested! But What's the Best Power to Strength to Hypertrophy Ratio?

Written by | published on
Image
Wallace Spearman, US Olympic Track & Field Athlete, a sure candidate to benefit from 12-wks of resistance training in the off-season... and I bet that's what he's doing, anyways. I am preaching this day in and day out: Pick up the weight. It's not going to harm you! It's just for your own benefit. However, for whatever reason women and male athletes competing in sports where the guys they look up to don't look exactly like muscular machines are stubbornly reluctant to listen to this advice... about as stubborn, by the way, as a couple of gymbros in my surrounding, when it comes to doing a minimal amount of "cardio" (not even necessarily HIIT) to (a) keep the fat at bay, (b) maintain the overall conditioning that's necessary to train actually intense, i.e. maximal muscle stimuation vs. packing on the maximum amounts of plates and (c) ensure that they don't die from a heart failure on yet another 1-rep max attempt after having to take 15min ...
Read full article »

Step By Step Guide to Your Own Workout Routine - Part III: Understanding the Role of Workload, Density and Intensity

Written by | published on
Image
Image 1: Simply copying Arnold's routine would probably be a bad idea, but copying the way he played with workload and density to achieve maximal intensity would be. After reading Part I and Part II of the " Step By Step Guide to Your Own Workout Routine " on the last weekend and a whole week to think about your first / new own workout program, you should by now know how often and on which days you train (cf. part I ), and what type of workout you perform on a given day (cf. part II ) Those of you who have not already done that may want to check out Adelfo's latest "own" workout plan, the details of which he explained in the last installment of his weekly guest-posts here at the SuppVersity , so that you get an idea of what I have already hinted at in the last installment: Despite that the number of possible workout regimen you could come up with is literally endless, your knowledge about your goals , your past training experiences and your pe...
Read full article »

Intermittent Thoughts on Intermittent Fasting - Programing Success: Stocktaking, Goal Setting, -Tracking & -Resetting to Achieve a Healthy Weight & Shed Excess Body Fat

Written by | published on
Image
Image 1: You need to know exactly where you are and where you want to go. Read on to learn how your very own PPS can help you in achieving the goal you set as a homework from the last episode. Assuming that all of you did your homework from the last installment of the Intermittent Thoughts , you should by know know the general direction into which you want to be heading. The first thing we are going to do today, is to revise these meta-goals. As I promised, I am going to try to tackle this in an as concrete, yet non-prescriptive manner as possible. So let's say you are "chubby" and want to "get lean" (please bare with me, even if that is not you, I will address gaining muscle and increasing performance in the next installments ) Let me ask you a few questions, then. What is "chubby" and how would you define "lean"? I mean with your meta-goal being "going from chubby to lean", you are about as lost as with the idea of going...
Read full article »
Disclaimer:The information provided on this website is for informational purposes only. It is by no means intended as professional medical advice. Do not use any of the agents or freely available dietary supplements mentioned on this website without further consultation with your medical practitioner.