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Velocity Training Revisited: 20% or 40% Reduction in Bar Velocity on Barbell Squats - What'll Yield Greater Gains?

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Squats, squats and, you guessed it squats - That's all the subjects did in this 8-week study W/ trained young men. Back in the early days of the SuppVersity , I reported the results of a resistance training study which showed that interrupting your sets, when you can no longer perform the exercise at maximal velocity yielded quite astonishing increases in muscle gains - despite stopping several reps away from failure. Spanish researchers have now attempted to gain further insight into the adaptations brought about by training close to muscle failure vs not to failure, and compared the effects of two RT programs that only differed in the magnitude of repetition velocity loss allowed in each set (20% vs 40%) on structural and functional adaptations. I would suggest you consider periodizing going to failure vs. shying away from it. 30% More on the Big Three: Squat, DL, BP! Mix Things Up to Make Extra-Gains Linear vs. Undulating Periodization 12% Body Fat in 12 We...
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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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Explosive Reps May Pay Off - At Least on the Bench: Fast Reps = Higher Muscle Activity, Higher Volume... Gains?

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Explosive training can, but it does not have to involve medicine balls and plyometric exercises. You can also do the regular bench press as fast as possible and will - as the study at hand says - achieve higher levels of muscle activity and an increase in rep volume. You will probably have heard the acronyms EMG = electromyography and TUT = time under tension before, but did you know how they go together? The simple assumption that a higher time under tension would yield greater EMG values and thus higher muscle activations is - as a recent study confirmed, once more - as far from being correct as it is from being logical. Think of it: It's simple physics. The force you apply is the product of the mass you move and the acceleration you exert on that mass. It's F = m · a - Force equals mass times acceleration. If you go slow to achieve a maximal time under tension, the acceleration will be low and so will be the force. Since my friends from the exercise physiological depar...
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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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"Go Hard or Go Home?" Study Reveals Different Anabolic Signalling in Response to "Heavy" vs. "Medium" Intensity Leg Extensions at Different Times Under Tension

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Working out ain't child's play, right? "Go Heavy or Go Home!" this is the mantra of true champions, but is it also the mantra of skeptical scientists? I guess, it's important to say this first: The results of the study Daniil V. Popov et al. conducted at the Institute of Biomedical problems of Russian Academy of Sciences in Moscow need to be interpreted to have any relevance in terms of the question all of you keep asking yourselves: "What is the best training intensity to make fabulous gains?" The data the Russian researchers offer is acute, not chronic. It's not based on muscle size measurements, but on the measurement of anabolic signalling proteins and the expression of MyoD, IGF-1, myostatin & co. We know that all of them are involved in the process of skeletal muscle hypertrophy, but even if all of them are elevated, this is not identical to muscle size increases as you would measure them in a long(er)-term study. Learn more about e...
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