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Muscle Regeneration & Hypertrophy Update: Vitamin D and Super-Slow Training - What Are They Good For?

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Is it worth to replete vitamin D, but not to train super-slow, right? No, I haven't dug up a study that deals with vitamin D and super-slow training at once, but I've found two very recent studies that are in one way or another related to muscle regeneration and hypertrophy and the way/s vitamin D and different training methods affect these outcomes. More specifically, the researchers investigated the effects of vitamin D (20OHD) repletion and the use of higher times-under-tension (TUT) and super-slow training. Before I go ahead, though, I would like to point out that the long-term implications of some of the results are not totally obvious - a fact I will therefore (re-)address in the bottom line. If you  periodize appropriately you may actually be able to benefit from super-slow training. 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 + ...
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(Super-)slow vs. Traditional Weight Lifting Affects Satellite (=Muscle Progenitor) Cells, Fiber & Domain Sizes Differently

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In know one could argue that you may see different results for other body parts than legs which were the only muscle group trained in the study at hand. While the overall majority of currently available studies appears to suggest that traditional resistance training regimen with cadences of 1-2s on the concentric and eccentric parts of the exercises are superior to their (super-)slow counterparts, the debate is far from being settled. Accordingly, the results of a recent study from the Ohio University are highly interesting. The findings Jennifer R. Herman-Montemayor, Robert S. Hikida and Robert S. Staron present in their latest paper could after all explain why "classic" resistance training resistance outperformed their (super-)slow cousins in the majority of studies. Learn more about powerful muscle builders at the SuppVersity Tri- or Multi-Set Training for Body Recomp.? Alternating Squat & Blood Pressure - Productive? Pre-Exhaustion Exhausts Your Grow...
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Slow Down to Build Up? 4x Higher Growth Hormone After Slow (4s) Eccentric Biceps Curls, But What's It Worth?

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Fast or slow for eccentric biceps curls? Is that a question of faith or can science provide us with an adequate answer? "What the ****? Training slowly is for pussies! " Ok, admittedly the subjects in the study today's SuppVersity article is going to deal with were ladies (obviously no pussies), but I do not need a study, to tell you that the "pussy" training can hurt significantly more than the "bro" version that usually ends in ballistic movements that are meant to impress the male and female "pussies" at the gym and will yield astonishing increases in trap-size from "bicep curls". Now, I am digressing from the topic at hand, which is: Does it just hurt or does it also work? What? Ah, yeah... I am talking about training at a slow velocity. Eccentric training to be specific. Exactly the kind of training researchers from the ), State University of Campinas have investigated in their latest experiment (Libardi. 2013). Fast o...
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Exercise Research Quickie: HIIT vs. Steady State, More on the Hormonal Response. Light Training, High TUTs & Peak Contractions - Not Just for The Elderly. Train Your Left, Grow Your Right Leg - Contralateral Training Effects

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The role of the innervations between our muscles as well as to our brain is often overlooked, when we are talking about size gains. The image shows stained nerve fascicles from the Song study, which brings this wiring back onto the radar. I know that we have had the short news on Saturday only and that there are of course tons of short news on Facebook everyday, but the studies I am going to present you in this exercise research quickie were so in-between (meaning not really worth a full post, but still way too good to be wasted on facebook) that I decided to devote a post of its own to the research on the hormonal effects of interval vs. steady state training by Hackney et al. (Hackney. 2012b), the impressive and certainly not totally irrelevant effects of slow movement, low-intensity resistance training in the elderly Watanabe et al. describe in their latest paper and the surprising muscle building (Watanabe. 2013) and growth priming carry over effects Song et al. observed in ...
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Classic Beats Super Slow; Single 198 Second Sprint More Time Efficient Than Work-Matched HIIT; Exercise Better Than THC; Metformin + Cardio + Lifting = Anti-Obesity Triplet; Self-Efficiacy & Training Adherence - Plus: More!

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This is just a random selection of the unlimited movement patterns your body has been designed to execute - don't make the mistake and rely on only one of them! The amount of really interesting, let alone revolutionary new studies on the effects of different exercise modalities is not exactly high, to say the least. I am not quite sure, what the reasons are, but as I have stated before, part of it certainly is that you cannot monetize on the results by producing patentable drugs based on your findings and will thus have a hard time to find sponsors / get funding. It is therefore no wonder that many published papers are spin-offs of small scale trials that have been conducted as part of dissertations. Others simply use rodent models, which may provide relatively reliable data, when it comes to the effects of running on a treadmill, but are not exactly what I would want to see, when it comes to weight lifting or any other of the myriad complex movement patterns our bodies can , b...
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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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