Posts

Showing posts with the label training plan

Popular topics

Show more

Free-Weights = 10.4kcal, Machines = 8.9 kcal, Incorporating Cardio in a Weight Training Circuit = 13 kcal/min Burned

Written by | published on
Image
This article is not supposed to encourage the use of exercise as a means to eat more junk. After all a psychotherapeutic / psychiatric ward is the only place this form of exercise addiction is going to get you. Ok, let me briefly make one thing unmistakably clear: you should never  train to burn calories (even worse, to eat pizza and pie, because you "deserve it"). Good reasons to train are (a) to build muscle, (b) build strength, (c) improve your conditioning and (d) general health. It is likewise a good idea to (e) support your dieting efforts with strength and cardio training that is meant to increase the rate of fat/muscle loss. Yet even if you don't train to burn calories, it can be very useful in all these contexts to have at least an estimate of how much energy you're spending during the workouts. What for? Well, to know roughly how much more you'd had to eat to stay in an energy and how much more would be too much so that fat gain would be the inevit...
Read full article »

Training "On Cycle", Done Right - Women See Much Better Results When Periodization is in Line W/ Menstrual Cycle

Written by | published on
Image
Yes, I could have exploited the ambiguity and called this article "Training 'On Cycle', Done Right - Women See Much Better Results When Periodization is in Line W/ Their Period", but let's be honest: This is a science website and that's neither scientific, nor actually funny, is it? As a man, I have to admit to being at best well-read, yet not experienced in all things "menstrual cycle". So, while I do only know the (very different) things I've heard from (ex-)girlfriends about how they feel during the different phases, I do know that the hormonal differences in the luteal phase, with high levels of progesterone and estrogen, and the follicular phase with low progesterone and eventually increasing estrogen levels are pronounced enough to cause much more than just mood disturbances. For many trainers, however, the estrous cycle is still a closed book. "Can you train, or not!?" Especially male trainers are not just insensitive when ...
Read full article »

Overreaching A Promising, But Tricky Training Strategy - Here's How it Rewards Pains & Effort With 5% Higher Peak Power Gains After 12 Workout vs. Training W/ Adequ. Rest

Written by | published on
Image
No rest(-day) allowed - at least during the short  (!) over reaching  phase you will  be training through the pain & fatigue if you are determined to succeed. You've read about the difference between the catabolic, anti-adaptive effects of overtraining and over reaching  before, but do you actually know what it takes to over reach  not train ? In a recent study from the Ritsumeikan University you may find some clues that may help us answer these questions, but before we do so, let's take a brief look at the study design and outcomes, the authors give away in the title already: "Planned Overreaching and Subsequent Short-term Detraining Enhance Cycle Sprint Performance" (Hasegawa. 2015) - A study designed to investigate the effects of a training program consisting of planned overreaching and subsequent short-term detraining on sprint performance. You can learn more about overtraining and checking your training status at the SuppVersity Heart Ra...
Read full article »

Five Good Reasons Why At Least 50% of Your 2015 'Cardio' Training Should Be High Intensity Interval Training (HIIT)

Written by | published on
Image
Remember: HIIT does not have to happen on the treadmill. If you haven't already done so, I suppose you are currently revising last year's training regimen: Reviewing what worked and what didn't work; and thinking about (new) goals and the best ways to achieve them. If you haven't yet decided on what type of cardio training you want to do, today's SuppVersity article may help you make the right endurance / cardiovascular exercise choices for 2015. In that, the headline already revealed: At least 50% of your 2015 "Cardio" training should be high intensity interval training (HIIT) - and here is why. You can learn more about HIIT at the SuppVersity Add 2lsb of Lean Mass in 3 Weeks 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 HIIT Ain't For Everyone HIIT is more time efficient - Unless you have lost your hob and are looking to kill the newly won time...
Read full article »

Modifying Set Numbers: 1, 3, or 5 Sets - How Many Shall We do per Exercise in 2015? First Study to Investigate Potential Benefits of 5 Sets in the Long (6 Months) Run

Written by | published on
Image
I have to admit. I am surprised that the total lean mass didn't but the sleeve size of the subjects did benefit from increasing the number of sets from 1 to 3 and from 3 to 5 sets. For legs this would have been something I would have expected. For arms, which are trained with almost every other exercise? No, not really. With their latest study, scientists from the University of Rio Grande do Sul, the University of Wisconsin-Eau Claire and the Federal Universities of Rio de Janeiro and Maranhão tried to fill the gap that exists with respect to studies comparing the effects of multiple sets, greater than 3-sets, on strength and muscle hypertrophy over long training periods. Accordingly, the aim of the study was to compare the effects of 1, 3 and 5-sets on the changes in the muscle strength and endurance, muscle hypertrophy, vertical jump performance and body composition over the course of a six months standardized training regimen. The hypotheses of the study was that multiple ...
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.