Written by Team MD
01 July 2018

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From the Lab to the Gym

Research Findings to Boost Muscle Growth

 

High Volume, Moderate Weight Is Best

Sophisticated new studies that measured rates of protein synthesis and gene activation showed that high-volume training using moderately heavy weights triggered muscle protein synthesis better than programs using heavy weights and low reps. High volume creates metabolic stress that promotes muscle growth, activate genes controlling protein synthesis, and stimulates hormones that help release and break down fat. Time under tension— the total time of a series of muscle contractions— is critical for building mass. Lifting heavy weights for a few reps develops plenty of tension, but the stress doesn’t last long.

 

Here are some tips to maximize muscle mass:

• Do workouts that maximize metabolic stress.

• Do multiple sets of 8-12 reps per set.

• Rest approximately one minute between sets.

• Include multi-joint and single-joint exercises in your program.

• Push some of the sets to failure.

• Do the concentric (muscle shortening) portion of the lift quickly, and the eccentric (muscle lengthening under tension) more slowly.

• Practice supersets to maximize the efficiency of the workout.

• Use a split routine that emphasizes different body segments for each workout.

(Journal Strength and Conditioning Research, 24: 2857-2872)

 

Supersets Best for Maximizing Training Loads

Supersets involve performing paired exercises that work opposing muscle groups— agonists and antagonists. Examples are the bench presses followed immediately by bench rows, or leg extensions followed by leg curls. Supersets are popular with bodybuilders because they allow rapid, efficient workouts that alternately work one muscle group while resting the opposing muscle group.

 

What the science tells us. A review of literature by Daniel Robbins and colleagues from Australia concluded that most studies on supersets found positive results. An Australian study of trained athletes from the University of Sydney, led by Daniel Robbins, found that the total volume and load lifted during a superset workout (three sets of four reps of bench presses and bench pulls; four minutes of rest between supersets) was greater than during a traditional workout (three sets of four reps of bench presses; three sets of four reps of bench pulls; two minutes of rest between each set). Supersets allowed athletes to train harder in less time.

 

One caveat about supersets is that opposing muscle groups do not get as much rest as during traditional training methods. During leg extensions, for example, the quadriceps extend the knee but the hamstrings contract to lower the weight during each rep. Despite this, superset training is a terrific method if your goal is promoting muscle hypertrophy, rather than building maximum strength and power. (Journal Strength and Conditioning Research, 24: 2632-2640; Journal Strength Conditioning Research, 24: 2873-2882)

 

Deadlifts on Stable Surfaces Activate Muscles Best

Most gyms and fitness programs offer core strength and stability classes. Exercising on unstable surfaces, such as BOSU balls, Swiss balls and wobble boards, is a central component of most of these core-strengthening programs. Instability training is not effective for building muscles of the core. A study from the University of Valencia in Spain showed that training on stable surfaces while doing deadlifts overloaded and activated the spinal extensor muscles best. Researchers measured back extensor muscle activation during deadlifts performed on stable and unstable surfaces (BOSU balls), using electromyography (measures the electrical activity of muscles). Back extensor muscle load decreased with the instability of the surface. Exercising on firm ground is best for overloading back extensors and other core muscle groups. (Journal Strength and Conditioning Research, 24: 2723-2730)

 

Adding Eccentric Load Increases Bench Throw Power

The bench throw exercise involves bench-pressing a bar rapidly, letting go of the bar momentarily, and then catching it. Aside from the obvious safety concerns, the exercise is excellent for developing upper-body power. Safety can be improved by using a Smith machine. Australian researchers from the University of Queensland found that adding weights during the eccentric (down) phase of the lift increased performance during the concentric (up) part of the lift. High-speed lifting for time, or using sophisticated training devices such as Myotest, are effective techniques for building power, strength and speed. (Journal Strength and Conditioning Research, 24: 2853-2856)

 

Overemphasizing the Abs Decreases Core Performance

Bodybuilders and power athletes often overemphasize the ab muscles because cut abs look good, and are a symbol of fitness. The abs are part of the core muscles surrounding the midsection of the body that must work together for peak performance. Muscles don’t work in isolation. Rather, they help each other— while some shorten to cause movement, others contract and hold to provide stability, lengthen to brake the movement, or send signals to the brain about the movements and positions of the muscles and bones (proprioception). Core muscles work together to support the midsection and provide a platform of support for movements such as jumping, throwing and changing directions rapidly. The ideal exercise program trains the muscles in the pelvis, lower back, hips and abdomen to work in harmony to provide graceful, pain-free movement. (Strength Conditioning Journal, 32 (5): 69-74å)

 

 

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