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BFR Preconditioning Not Better Than Placebo? Long Rest Periods For Sustained Testosterone Increase? Train One Leg, Grow Both? - Resistance Training Update October '14

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Single-legged leg presses that make both legs stronger are only one of many topics, today. Time for an update on the latest resistance training research - just the interesting stuff, obviously ;-) What exactly? Well, let's see: We'll take a look at how long rest periods sustain the exercise induced. Then, we'll dive right into a placebo -controlled study on blood flow restriction as a means of preconditioning before resistance training, only to top things off with a study that found that training your dominant leg will also increase the leg press strength of the untrained, non-dominant limb. Ah, and since there was some space left in the bottom line, we will acknowledge that AM vs. PM training have identical effects on power, force and hormonal response in young men and pretend to be surprised that a three-set upper-body workout is much more energetically demanding than its one-set analog. All in all, a very balanced update on the latest resistance training research, ...
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Is Adding Single Joint Movements on Top of Multi-Joint Exercises Necessary to Build Bigger & Stronger Arms?

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If Arnold did them you should do them, too - right? Curls and triceps extensions for bigger arms.  A recent study in subjects with at least two years of resistance training experience negates that: Neither size nor strength of the arms will benefit from isolation exercises. At least in trained athletes on an ABAB regimen w/ 4 workouts per week that's the case. Some people say: "Squats, deadlifts and the bench! That's all you need to do." Others compile a longer list, but still believe that there's no need or even no room for single joint exercises like biceps curls or triceps extensions. Are they right? I mean, there's no debating about the time-efficacy of multi-joint only workout routines, but what about the "gains"? Will you compromise your strength and size gains on the altar of time efficacy? A recent study from the  Santa Cecilia University  and other universities in Brazil tried to answer this and related questions in a group of   traine...
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