If 'Size' is Your Goal, 30s Rest & 20 Reps Beat 3 Min Rest & 8 Reps to Failure -- Extra 100% Biceps Gains in 8 Week Study

Do women have to complain that training makes them "bulky", because they're doing it right (high rep, low weight, short rest) while their boyfriends don't?... What? Don't worry, I am just kiddin'.

As a loyal SuppVersity readers, you will remember my 2016 article: "Not Resting Long Enough May Ruin Your Gains! 1 vs. 5 min Cut Post-Workout Increase in Protein Synthesis by 50%!" (read it). Now, back in the day I already pointed out that "the study at hand only proves what we already knew - training volume is more important than metabolic stress when it comes to hypertrophy gains" (SV. 2016) and still many people (mis-)interpreted the results in their black-and-white world as "final evidence" that you'd have to turn your workout into a coffee (or intra-workout) party to make the gains you feel you deserve. That's a mistake you should not repeat by taking the publication of a recent study from the Nippon Sport Science University as a reason to stop resting (and using heavy weights) altogether.

Don't fool yourselves, there is no single best workout for the rest of 'us life -- periodize!

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But before we get to the implications, let's first take a look at the study itself. The corresponding experiments were conducted by Julius Fink, Naoki Kikuchi and Koichi Nakazato (Fink. 2016); and the authors did two things McEndry et al. the authors of the previously cited acute-phase study of the protein anabolic response to exercise failed to do in their study:

• Fink et al. investigated the effects of volume-matched resistance training (RT) regimen, and
• they tested both, the acute responses and long-term muscle and strength gains

McEndry et al. (2016) had stuck to the acute protein response to non-volume matched training regimen. That's not necessarily worse, but it limits the significance of the study results in a different way than the design of the more recent study by Fink et al., in which

More protein helps more?!

"[t]wenty young athletes (members of a university gymnastics club) volunteered to participate in this study [with previous] weight training [experience of >2 years] were randomly assigned to either the SL group (30-s rest, 20 RM) or the long-rest and LH group (3-min rest, 8 RM) and performed the same number of sets and exercises for the arm muscles three times per week for 8 weeks" (Fink. 2016).

Both groups performed each set to failure and used the same set of exercises: three biceps and three triceps exercises in form of

• barbell curl,
• preacher curl,
• hammer curl,

• close grip bench press,
• French press and
• dumbbell extension

Even though I doubt that this was necessary for the majority of the experienced trainees, all participants were familiarized with the exercises 2 weeks prior to the start of the experiment by qualified trainers. The same goes for the differential training styles, the authors describe as follows:

• The SL group did each exercise with a rest of 30 s between sets and exercises at 20 RM. 
• The LH group rested 3 min between sets and exercises with a training intensity of 8 RM. 
• In both groups, each set was performed to failure with a cadence of 1 s for the concentric and 2 s for the eccentric part of the movement. 
• The training sessions were performed three times per week for 8 weeks and supervised by a staff of qualified personal trainers.

Over the course of the 8-week study, the weight was increased by 10%, whenever, the participants, whose training experience of >2 years and body fat % of 10.9 and 13.3%, in the SL and LH group, respectively qualifies them as fitness enthusiasts, could perform more than 20 repetitions for the SL group or more than eight repetitions for the LH group. As previously pointed out, the volume (reps x load) was supposed to be identical and that worked out quite well - with one exception, the barbell curl, where the SL group trained at a sign. higher volume (see Table 1), of which one must, however, doubt that it alone could explain the already hinted at SL advantage.

Table 1: Total training volume, calculated as number of repetitions x training load ( SD) for three sets of each exercise; SL, short rest with the low-load protocol; LH, long rest with the high-load protocol (Fink. 2016).

The acute change in muscle thickness (MT) was assessed before and immediately after a single bout of RT via ultrasound imaging (Prosound 2; Hitachi Aloka Medical, Ltd., Tokyo, Japan | same method as in Schoenfeld et al., 2015a,b), the chronic adaptation was measured with MRI (AIRIS II; Hitachi, Ltd., Tokyo, Japan) 72–96 h after the last RT session (learn why this is important).

Figure 1: Acute growth hormone response to SL and LH workouts and the lack of correlation between acute GH increases and gains in terms of actual muscle circumference gains (CSA, right | Fink. 2016).

The analysis of the hormonal response to exercise (plotted in Figure 1), is unsurprising. We already knew from previous studies that the SL protocol would produce greater increases in growth hormone (GH) than the LH protocol with its long rest-times. The same must be said of the correlation (and implied effect) of these increases with the subjects' size gains which did - as in almost every previous study - not correlate with the hormonal response to the workouts (see Figure 1, right).

Should I change my workout style now? No. If you're still making progress, I would not hectically change everything. What I would do, however, is to read up on periodization (learn more) and plan to change your workouts regularly using both lower and higher weights and shorter and longer inter-set rest times periodically and for your own benefit.

Figure 2: Rel. size (top) and strength gains (bottom) over 8 weeks (Fink. 2016)

If we compare the long-term effects on the muscle cross-sectional areas (CSAs), as well as the changes in muscle strength (measured as maximum voluntary contraction (MVC) of the biceps) between studies, however, the differences approach statistical significance.

Whether and in which way (corollary or mechanistically) the long-term extra gains in the SL group (see Figure 2, top) are related to the observation that the muscle thickness increased significantly only after a single bout of SL training  (35 .2 +/- 16- 9%, P<0 05) (ES = 3 17), but not after a bout of LH training (13. 7 +/- 10. 8%) would warrant further investigation.

What appears to be easier to understand than the hypertrophy advantage of the SL training is the fact that the lack of heavy resistance training in the SL group (the SL group showed a non-significant decrease in strength of 5 .9 +/- 8. 6%; ES = 0 46) lead to a decrease in MVC in this group of previously resistance trained individuals (see Figure 2, bottom).

Shall you forget about long rest times? I understand that you gravitate towards simple solutions. Unfortunately, those simple solutions are the reason you are not making the gains you could make if you finally got rid of the stupid idea that there was one ideal workout routine, you'd just have to find and could then follow for the rest of your life.

Strength Plateau? Try Daily Changing Loads: To Boost 6-Week Strength Gains on All Major Lifts by ~40%.

How's that wrong? It's what the study says SL is better than LH, right? Well, the study at hand does indeed suggest that training with more reps and low(er) rest builds more muscle (note that the results could be very different for other muscles, e.g. the legs, or other trainees, i.e. rookies), while training with long(er) rest and more weight will boost strength gains. Eventually, however, the differences are (a) not statistically significant and (b) not independent of each other. Strength and size gains are not like the two sides of the same coin. They are yet also not unrelated.

Accordingly, the question is not whether you want size or strength/ power and thus train with short(er) rest and low(er) weights or long(er) rest and high(er) weights. No, making optimal gains is rather a question of balancing all three domains of "gains", i.e. size, strength and anaerobic power (Pasiakos. 2015) within a well-planned periodization regimen that would - if the volume is controlled for - favor size gains during the short rest, high rep / low weight and strength gains during the long rest, low(er) rep / high(er) weight phases | Comment!

References:

• Fink et al. "Effects of rest intervals and training loads on metabolic stress and muscle hypertrophy." Clin Physiol Funct Imaging (2016) - Ahead of print.
• Pasiakos, Stefan M., Tom M. McLellan, and Harris R. Lieberman. "The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review." Sports Medicine 45.1 (2015): 111-131.
• Schoenfeld, Brad J., et al. "Effects of low-vs. high-load resistance training on muscle strength and hypertrophy in well-trained men." The Journal of Strength & Conditioning Research 29.10 (2015a): 2954-2963.
• Schoenfeld, Brad J., et al. "Longer inter-set rest periods enhance muscle strength and hypertrophy in resistance-trained men." Journal of strength and conditioning research/National Strength & Conditioning Association (2015b).

Training to Failure and Modifying Rest Times: Two Ways to Maximize Muscle Activity? Two Studies, Similar Implications

This is what science looks like... Well, at least in the Hiscock study, where the subjects, 10 young men with at leas 12 months of training experience did regular and hammer dumbbell curls on the preacher bench - (photo | Hiscock. 2015).

In today's SuppVersity feature article, I am going to address not one, but two potentially highly relevant articles from the Journal of Strength and Conditioning Research (Looney. 2015) and the European Journal of Sport Science (Hiscock. 2015). What makes these papers interesting is the fact that both investigated the effect of commonly prescribed remedies to "bust a plateau" by providing novel growth triggers: (a) Training to failure and (b) modifying rep schemes and whether you fail or don't fail on every set.

If you believe in what you can read in many articles on strength training, both, training to failure and decreasing rest times / drop sets should significantly increase the muscle activity and thus - this is the most important thing - the number of motor units that are recruited during the exercises.

Want to become stronger, bigger, faster and leaner? Periodize appropriately!

30% More on the Big Three: Squat, DL, BP!

Block Periodization Done Right

Linear vs. Undulating Periodizationt

12% Body Fat in 12 Weeks W/ Periodizatoin

Detraining + Periodization - How to?

Tapering 101 - Learn How It's Done!

But is this actually true? I mean, is there a link between EMG activity, the number of motor units that are firing and the way you train? I guess, it would be wise to take a brief look at the pertinent research before we get to design and results of the individual studies. So, what do we have? As Looney et al. point out, motor unit activity can be measured through electromyography (EMG) which is commonly considered to reflect the neural drive to the muscle. Since the electrical impulse should be proportional to the number of motor units that are firing and in view of the fact that the latter determines the acute force output, it should be obvious that increasing force demands result in higher EMG amplitude due to the greater recruitment of motor units and faster firing rates necessary to increase the contractile force.

Figure 1: Previous studies show that the motor unit recruited (or at least it's indicator, the mean EMG values) increases over the duration of sustained or repeated muscle actions at a constant force level (Masuda. 1999 - l; Mottram. 2005 - r)

Unfortunately, more does not necessarily help more. If you take a closer look at the existing research you have to realize you cannot stretch this proven increase of the EMG amplitude (Carpentier. 2001; Fuglevand. 1993; Lind. 1979; Masuda. 1999; Mottram. 2005; Petrofsky. 1982) infinitely. Over prolonged exercise / contraction times, the initially increasing firing rates will eventually decrease. That this is the case is interpreted by many scientists as evidence of the the fact that the initial rise in EMG amplitude is just a compensatory mechanism for sustaining contractile force as fatigue accumulates (when the individual fibers fatigue, more are recruited to sustain the same force). This hypothesis appears to be confirmed by numerous investigations that have demonstrated that EMG amplitude increases during dynamic exercise as the extent of the effort, or number of repetitions performed, increases (Hasani. 2006; Spreuwenberg. 2006; etc.).

Why is it even important that all muscle fibers contract? The reason should be obvious, but I am happy to explain it once more. It is the contraction that's responsible for the exercise induced increase in GLUT-4 receptor expression and mTOR phosphorylation. In view of the fact that the latter determine the increase in glucose uptake and protein synthesis after a workout, you obviously want as many muscle fibers to contract as possible. Or, to put it differently: If you don't use it you won't grow it, bro... well, at least not to the same / optimal extent.

This is where the "train to failure to maximize motor unit recruitment"-theory comes from. After all, this observation indicates that usually inactive motor units are going to fire only during prolonged training at high intensities (best to failure). As usual, though, there are problems with this theory:

"While the increase in EMG amplitude observed during repeated muscle actions has been explained by increased central drive necessary to sustain force as fatigue accumulates, it is inconclusive whether fatigue derived from earlier performed exercise induces greater EMG amplitude during subsequent exercise. Previous studies have shown EMG amplitude diminishes after strenuous resistance exercise protocols. In contrast, Smilios et al. demonstrated progressive increases in EMG amplitude over a series of 20-repetition sets with gradually decreasing resistance interspaced with 2-minute rest periods. Further uncertainly exists pertaining to consecutive maximal effort sets with progressively lighter resistance performed without allotted rest periods. This frequently incorporated training technique, commonly known as a “drop set”, has remained relatively uninvestigated" (Looney. 2015).

Needless to say that we all expect that lighter weights can stimulate greater motor unit recruitment, if you use them in dropsets, but as Looney et al. say, the science that would conclusively confirm that is simply not there (yet). The goals of Looney's study were thus as follows:

• Firstly, confirm / refute the assumption that EMG amplitude would be significantly greater in light resistance exercise (50% 1RM) performed in rested conditions to a maximal number of repetitions than to a submaximal number of repetitions. 
• Secondly, assess whether the EMG amplitude would be significantly lower in maximal repetition sets performed in rested conditions with 50% 1RM resistance than with heavy resistance (90% 1RM). 
• Thirdly, test whether the EMG amplitude would be greater in maximal repetition 50% 1RM resistance sets performed in pre-fatigued conditions (no prior rest period) than in rested conditions. 

As the authors rightly point out, the "findings of this investigation would provide critical information on understanding the changes in neuromuscular physiology during dynamic exercise related to variable levels of target repetitions, resistance, and fatigue" (Looney. 2015) and may thus be of great value to scientists (initially, because the would have to still check the practical consequences of any increases in motor recruitment) and coaches + athletes (later). What the Hiscock study in which the researchers evaluated the rate of perceived exertion (RPE) and its correlation with muscle activation and lactate levels can add to the table is information on the effect of another parameter: Different rest times.

If you don't do them as an intensity add-on / finisher don't do partial reps at all - "Full Rom, Full Gains" | more

Don't forget that form, time under tension and the range of motion matter, as well. In 2013, for example, I discussed the results of a study by McMahon et al. that leaves little doubt that the increased mechanical stress and workload (remember work is the product of force x time) from doing exercises over the full range of motion will trigger greater morphological and architectural adaptations in response to resistance training than doing the same exercises over only a partial range of motion. Unfortunately, the evidence in favor of the significance of optimal form (beyond going over the full range) and the time under tension for optimal gains is less convincing and in parts contradictory.

In order to avoid any confusion, though, let's initially look at the Looney study in isolation. In said study ten resistance trained men (age, 23±3 yr; height, 187±7 cm; body mass, 91.5±6.9 kg; squat 1RM, 141±28 kg) had EMG electrodes attached to their vastus lateralis and vastus medialis muscles on two occasions:

• A drop set day, on which he subjects performed three consecutive maximal repetition sets at 90%, 70%, and 50% 1RM to failure with no rest periods in between. 
• A single set day, on which the subjects performed a maximal repetition set at 50% 1RM to failure (no "dropping" involved). 

The analysis of the EMG data yielded overall unambiguous results: The maximal repetition sets to failure at 50% and 70% 1RM resulted in higher peak EMG amplitude than during submaximal repetition sets with the same resistance. In view of the fact that the peak EMG amplitude was significantly (P ≤ 0.05) greater in the maximal 90% 1RM set than on any of the other sets the subjects performed, the classic drop set with 90%, 70% and 50% 1RM should thus still have an edge over any regular "low intensity + high rep to failure" single set training. The question remains, however, whether it will also have the edge over conventional training?

Figure 2: Very general summary of the research interests and designs of the two studies discussed in today's SuppVersity article by Looney et al. (2015) and Hiscock et al. (2015)

We will get back to that question in the bottom line. In the mean time, let's briefly take a look at another, quite surprising result, one that will also lead us to the results of the previously mentioned study by Hiscock et al. (2015): The lack of association between the ratings of perceived exertion (CR-10). In contrast to what most of you certainly expected, the fatigue levels did not differ over the intensity range of loads and did not reflect the degree motor unit recruitment in any way (see Figure 3). You as an individual without the necessary technical equipment are thus probably unable to tell hor many motor units you've actually recruitment in a workout; and - even more importantly - the mere fact that you have to crawl instead of walk out of the gym is not a sign of a productive workout.

Figure 4: Mean number of repetitions (left, top), rate of perceived exertion (RPE | left, bottom), and peak EMG amplitude as a measure of motor recruitment (Looney. 2015).

You don't want to believe that? Well, bad luck for you: This result appears to be confirmed by Hiscock's study, in which 10 recreationally trained (>12 months of previous resistance training) did DB Curls and DB Hammer Curls on the preacher bench for three sets with their preferred arm at a constant load of 70% of their individual 1-RM over 4 trials:

1. 3 sets × 8 repetitions × 120 s recovery between sets; 
2. 3 sets × 8 repetitions × 240 s recovery; 
3. 3 sets × maximum number of repetitions (MNR) × 120 s recovery; 
4. 3 sets × MNR × 240 s recovery.

After each of the exercises the participants rated their overall and active arm muscle rate of perceived exertion (RPE-O and RPE-AM) and the data was correlated with the biceps brachii and brachioradialis muscle EMG activity during each set for each trial.

Figure 5: Despite sign. higher volumes (see boxes) and a 100% increase in rate of perceived local muscular exertion there was no significant increase in muscle activity with lifting 70% of the 1RM for 8 vs. to failure (Hiscock. 2015).

Just like in the Looney study, the measured rates of perceived exertion in the Hiscock study had did not correlate with with either the muscle activation or the lactate accumulation in the biceps. Rather than that, it appears as if the subjects' bicepses didn't even care about rep schemes and failure. While the RPE increased significantly, when the subjects trained to failure, the mean and peak EMG activity levels in Figure 5 are more or less identical for all rep x intensity (+/- failure) schemes.

So what's the significance of the results, then? If you put some faith into Looney's conclusion, it is that the results of his (and I may add Hiscock's study, too) confirm "previous recommendations for the use of heavier loads during resistance training programs to stimulate the maximal development of strength and hypertrophy" (Looney. 2015).

SuppVersity Suggested Topical Article: "Failure, a Necessary Prerequisite for Max. Muscle Growth & Strength Gains? Another Study Says 'No Need to Fail, Bro!'" | read more

Reducing the load and training to failure (Looney's "single set" day) or reducing the rest times and or switching from a set rep number to training to failure (Hiscock's groups A-D), on the other hand, has no effect on motor recruitment and could, in view of potentially increased recovery times due to higher rates of perceived exertion w/ training to failure, rather hinder than facilitate rapid strength and size gains. Whether the same is the case for the drop-set, though, is not 100% clear. With the peak muscle activity occurring in the first set, you cannot argue that the stimulus was weakened. On the other hand, there's a proven reduction in total volume (reps x weight | Melibeu Bentes. 2012) of which long-term studies would have to investigate whether the can impair your strength and size gains.

Overall, there is still little doubt that the results of the two studies I discussed today support the notion that "going heavy" is still the way to activate a maximal number of muscle fibers. Whether this does also mean that it is necessarily the best way to make those fibers grow and or increase their glucose uptake, however, is still not fully proven. The same goes for the usefulness of training to failure, of which some studies suggest that failure does not matter, while others appear to indicate that "failing" is almost necessary to maximize your gains - as usual, I've written about both of them and will continue to do so in the future, so stay tuned if you want to be among the first to learn what works best for strength and hypertrophy training ;-) | Comment on Facebook!

References:

• Carpentier, Alain, Jacques Duchateau, and Karl Hainaut. "Motor unit behaviour and contractile changes during fatigue in the human first dorsal interosseus." The Journal of physiology 534.3 (2001): 903-912.
• Fuglevand, A. J., et al. "Impairment of neuromuscular propagation during human fatiguing contractions at submaximal forces." The Journal of physiology 460.1 (1993): 549-572.
• Gibson, A. St Clair, E. J. Schabort, and T. D. Noakes. "Reduced neuromuscular activity and force generation during prolonged cycling." American Journal of Physiology-Regulatory, Integrative and Comparative Physiology 281.1 (2001): R187-R196.
• Hassani, A., et al. "Agonist and antagonist muscle activation during maximal and submaximal isokinetic fatigue tests of the knee extensors." Journal of Electromyography and Kinesiology 16.6 (2006): 661-668.
• Hiscock, Daniel J., et al. "Muscle activation, blood lactate, and perceived exertion responses to changing resistance training programming variables." European Journal of Sport Science ahead-of-print (2015): 1-9.
• Lind, Alexander R., and Jerrold S. Petrofsky. "Amplitude of the surface electromyogram during fatiguing isometric contractions." Muscle & nerve 2.4 (1979): 257-264.
• Looney, David P., et al. "Electromyographical and Perceptual Responses to Different Resistance Intensities in a Squat Protocol: Does Performing Sets to Failure With Light Loads Recruit More Motor Units?." The Journal of Strength & Conditioning Research (2015).
• Masuda, Kazumi, et al. "Changes in surface EMG parameters during static and dynamic fatiguing contractions." Journal of Electromyography and Kinesiology 9.1 (1999): 39-46.
• McMahon, Gerard E., et al. "Impact of range of motion during ecologically valid resistance training protocols on muscle size, subcutaneous fat, and strength." The Journal of Strength & Conditioning Research 28.1 (2014): 245-255.
• Mottram, Carol J., et al. "Motor-unit activity differs with load type during a fatiguing contraction." Journal of neurophysiology 93.3 (2005): 1381-1392.
• Petrofsky, Jerrold Scott, et al. "Evaluation of the amplitude and frequency components of the surface EMG as an index of muscle fatigue." Ergonomics 25.3 (1982): 213-223.
• Smilios, Ilias, Keijo Häkkinen, and Savvas P. Tokmakidis. "Power output and electromyographic activity during and after a moderate load muscular endurance session." The Journal of Strength & Conditioning Research 24.8 (2010): 2122-2131.
• Spreuwenberg, Luuk PB, et al. "Influence of exercise order in a resistance-training exercise session." The Journal of Strength & Conditioning Research 20.1 (2006): 141-144.

Adelfo Cerame: Building Your Back - An RPE Based Focus Routine. Plus: The No-Bake Pina Strawberry Cheesecake

Adelfo's triceps training may be too simplistic to fill a whole blogpost with it, but it's easy to see that it works. You want more details? Then skip to his introductory paragraph right below the "plug" for today's installment of the Science Round-Up

Angelina Jolie's double mastectomy is still all over the news. Reason enough to address her decision to rely on a gene essay and get her breast removed in today's installment of the Science Round-Up. The show starts on 12PM EST on the Super Human Radio Network. If that's too early for you and you cannot make it to the live show (click here for the stream), don't worry. You'll can get the "Seconds", as well as the podcast tomorrow, right here at the SuppVersity.

What? You're fed up and have heard enough about Angelina Jolie and "boops, or no boops"? No problem, Carl and I are going to make up for that by shedding some more light onto the recently published news on the benefits of training over the full-ROM  and the hitherto only alluded to, but not explicitly discussed novel findings of the role IGF-1 and fascial stretching plays in skeletal muscle hypertrophy.

And if neither of those is really of interest, you may be interested in a hitherto more or less unknown strain of gut bacteria of which Belgian scientists believe that it could be used in the "prevention or treatment of obesity and its associated metabolic disorders" (Everard. 2013)... What? Oh, you are just there for Adelfo's bi-monthly guest post and want me to shut up and just post his latest guestpost? Ok, here you go

Adelfo Cerame on Building a Better Back - A Template to Build On

After reading yesterday's SuppVersity post about a study on “localized” muscle growth in the triceps, I coincidentally get an inbox coming from Adel asking if I could write up a triceps routine in light of yesterday's post. As much as I love working triceps, though, had to counter his suggestion, as I don’t have that many tools in the toolbox for the triceps, so the workout would probably have been pretty boring for most of you. I stick to triceps extensions using a rope or weighted dips, and the rest of my triceps gets hammered when I do push movements such as bench and overhead presses. So, instead I suggested a back routine since building my back has been the main focus and priority so far this off-season…

An RPE based 2x back focus training

Here’s an example of 2 pull day workouts that coach Alberto had me on for these past 8 weeks during my reverse diet/ off-season improvement phase. Obviously this program was tailored to my personal needs, but if you grasp and understand the concept of using the RPE scale and incorporate it into your training program, you can adjust my back workout with a few tweaks to make it your own based on your specific focus, regardless of whether that's strength, hypertrophy or maybe some sports-specific goal.

Table 1: Tabular overview of the two back days in my recent routine. As the labels "day 1" and "day 3" already indicate these are just the "back days" of a focus workout, so that you'd train the missing body parts on seperate days.

Now, you're probably asking yourselves how on earth you can determine which weights to use on those exercises, right? Basically, the weight you pick is determined by the RPE (rate of perceived exertion) and the rep ranges given in table 1 – so it might take some playing around with the first time to find your initial set based on the RPE.

What's the RPE scale?

10 = absolute max
9 = 1 rep left in the tank
8 = 2-3 reps left in the tank
7 = ....

Let's take an example: If your given rep range was 8 with an RPE of 9, then you should lift a weight that you can do for 8 reps but still have one more left in the tank if you wanted to (you obviously don’t perform this additional rep, just know that you had one left)

When it comes to grips I like to play around with all possible variations and often even change them from set to set depending on how I’m feeling. In general, I'll choose a grip that will allow me to lift more weight and will allow me to perform more sets while maintaining a maximal muscle stimulus…

Lets use the Hammerstrength chest supported seated row machine as an example. The closer my grip the more weight I can pull, but the wider the grip the more challenging for me, so I mix it up wide to close from set to set but eventually when fatigue starts to kick in, I will switch to my preferred close grip so I can push myself to perform more sets and prolong that certain exercise that I’m on, and since the focus is to grow the back, I obviously want to add more volume, which in turn will add more frequency of hitting that specific back area I am trying to improve.

Figure 1: Back development after the contest - 1 week,  4wks, 6wks,  8wks, 8wks (from left to right)

This has been my off-season back development so far since I started my post-contest reverse dieting. I started my post-contest reverse diet the following Monday right after my show where it says “week 1” on the left hand side of figure 1, and here I am currently at week 9 (photo to the utmost right of figure 1). I’m making gains at a turtles pace so it may not seem like much but I’m enjoying how I’m able to maintain my leanness this far out post-contest, and I will be able to see and appreciate my gains more so if I’m able to maintain this body composition for the duration of my off-season; which should be a very long one.

Pre-Workout Goodness: The No-Bake Pina Strawberry Cheesecake

Adelfo Cerame's "The No-Bake Pina Strawberry Cheesecake"

Before I sign off for today, here’s a pretty sweet pre-workout meal I came up with…I call it the “No bake Pina Strawberry Pre-workout cheesecake”

Ingredients:

• Pineapple cottage cheese
• Non-fat Greek yogurt
• Low-fat graham crackers
• Karbolyn 

Directions: Pretty simple and self explanatory from the images – just adjust portions/measurements based on your macronutrient needs.

References (for the introduction):

• Everard A, Belzer C, Geurts L, Ouwerkerk JP, Druart C, Bindels LB, Guiot Y, Derrien M, Muccioli GG, Delzenne NM, de Vos WM, Cani PD. Cross-talk between Akkermansia muciniphila and intestinal epithelium controls diet-induced obesity. Proc Natl Acad Sci U S A. 2013 May 13.