SuppVersity - Nutrition and Exercise Science for Everyone

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...

You want to get rid of those tiny weights and squat big time? Maybe you should watch your squatting velocity... and no, I am not talking about slowing down - rather about keeping your rep speed. While the headline may suggest that this is yet another article about time under tension, the "speed" I refer to in the headline is only indirectly related to the TUT concept. Rather than that, speed, in this case, refers to the velocity with which you squat... or, to be more precise, the magnitude of repetition velocity loss allowed in each set (20% vs 40%) and its effects on structural and functional adaptations in response to resistance training (RT). Previous studies have shown that the degree of neuromuscular fatigue induced by RT protocols can be monitored by assessing the repetition velocity loss within a set (Sanchez-Medina. 2011). Different velocity loss schemes may also be used as part of classic periodization schemes. 30% More on the Big Three: Squat, DL, BP! ...