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Lower Rep Numbers Power Up Strength Gains Without Compromising Hypertrophy: Study Compares Volume-Equated 3x10 vs. 7x3 Resistance Training Regimen

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Higher reps, don't prevent muscle gain, ladies (img. fighterdiet.com ) As a SuppVersity reader you know that the number of studies with reliable and above all relevant information about the differential effects of high vs. low rep training is scarce. Compared to the number of studies which deals with question like "Is it better I perform 10x3 or rather only 7x3 reps x sets of bench presses?", their number is still pretty high, though. With their latest paper in the Journal of Strength and Conditioning Research Brad Schoenfeld et al. actually break ground: A study with trainees with on average 4.2 ± 2.4 years of training experience (range of 1.5 to 10 years) that deals with the aforementioned question whether 3x10 or 7x3 would be the optimal set x rep range for strength and size gains has yet - at least as far as I recall - not been conducted. Squatting will always remain the most versatile muscle builder & fat shredder Optimizing Rest for Size and Strengt...
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"80-85% 1RM, 6-10 Reps"? Changes in Muscle Fiber-Type in Response to Classic, Super Slow and Light Training Confirm "Old School Training" Rules and Will Always Prevail!

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Image 1: If you don't want to be strong and look good naked, you better not train like "old school" like Arnold, Franco Columbu (img), Dave Draper, Frank Zane & Co. Although, I do assume that you just dropped everything, went home from work early, or simply did not leave the house at all to be able to listen to my appearance on Carl Lanore's Super Human Radio , yesterday, I know that sometimes more important things (whatever that may be) get into one's way and will thusly give you a second chance, today (click here to download the podcast )... well, so far for the humorous part of this post. Assuming that by now, you did listen to the podcast you should remember that I promised to have something about exercise and strength training in the news, today. And as Carl will probably assert, Super Humans usually stick to their promises, although - and I did mention that yesterday, as well - the number of significant studies, i.e. studies that do not involve ...
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Fast & Slow, Heavy & Light, Eccentric & Concentric: Do All These Fancy Training Variables Really Matter? Probably For Power. Not So Much for Size, Though.

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Image 1: According to Sakamoto, 2011, EMG activation during the bench press increases with rep-speed & weight (pic from mylot.com ) "Go heavy or go home!" You probably have heard this advice time and again and, after all, two recent studies appear to suggest that, when all is se t and done, ah... I mean all sets are done, the thing your muscles seem to care most about is workload . While the study by More et al. ( Moore. 2011 ) does not tell us anything about the effectiveness of training with different rep speeds, it goes to show that concentric and eccentric training are similarly effective, when it comes to building sleeve bursting biceps . Sakamoto et al. ( Sakamato. 2011 ), on the other hand, found that EMG activity of the pectoralis major increases with rep speed and (readers of the SuppVersity EMG Series know that already) weight . Now, before we jump to any preliminary conclusions, let's tackle the studies in some more detail... The nine healthy...
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mTOR/MAPK Hypertrophy Signaling in Muscle Greater After 5x10 RM Than After 15x1 RM

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A study by Hulmi et al. ( Hulmi. 2010 ) confirms conventional wisdom that doing 5 sets of 10 reps is a better way to trigger muscle growth than a rather strength oriented approach consisting of doing 15 sets of 1 repetition. Instead of measuring increase in fiber size, the scientists rather focussed on the gene-transcription triggered by the two training regimens and found: Western blotting results revealed that no changes were seen in the controls, but the phosphorylation (p) of p70S6K, p85S6K, rpS6, and MAPKs p38Alpha and p38Gamma were increased after both REs. However, the increase in p-p70S6K, p-rpS6 and p-p38Gamma were larger after HRE . p-Erk1 and p-Erk2 MAPKs increased only after HRE . While scientists are still figuring out the exact mechanism that triggers / drives muscle growth it is contemporarily accepted that mTOR/MAPK-signaling are the major players in an adaptation process  at the end of which hypertrophy is the well deserved reward for all the strenuous in...
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