Bodybuilding Latest Research - 8 Cutting Edge Findings
Bodybuilding Latest Research - 8 Cutting Edge Findings
1) Cluster Sets Help Maintain Rep Velocity
Muscle adaptations require a combination of neural and muscle fiber stimulation. Training explosively is critical for developing power output capacity that builds strength. When lifting heavy weights, lift velocity decreases as reps progress. For example, when performing a 10-repetition maximum set— using the maximum weight you can lift for 10 reps— rep velocity slows down considerably between the third and 10th rep. The high-energy fuels adenosine triphosphate (ATP) and creatine phosphate (CP) deplete rapidly and contribute to fatigue and decreased lifting speed. Cluster sets— taking short rests within a set— is a good technique for maintaining lifting velocity during the entire set. For example, when doing four sets of 10 reps, the sequence of the cluster set would be five reps, rest 30 seconds, five reps, rest 90 seconds, five reps, rest 30 seconds, five reps, rest 90 seconds, etc. Jonathan Oliver from Texas Christian University found that lifting velocity and time under tension was greater when doing cluster set squats than traditional sets. The quality of the sets is greater using the cluster technique because the rest intervals promote resynthesis of high energy ATP and CP. (Journal Strength Conditioning Research, 30: 235-243, 2016)
2) Pre-Workout Carbs Have No Effect on Strength or Muscle Fiber Activation
Carbs are the principal fuels for muscular exercise above 65 percent of maximum effort. Timothy Fairchild from Murdoch University in Australia and co-workers found that glucose ingestion (75 grams of glucose) before a workout did not improve force output during three sets of three reps at maximum effort on an isokinetic dynamometer compared to a placebo (fake glucose). Also, glucose did not alter muscle fiber activation as measured by electromyography (measures the electrical activity of muscles during contractions). The results were predictable because adenosine triphosphate and creatine phosphate primarily fuel short bouts of intense activity. (Journal Strength Conditioning Research, 30:194-199, 2016)
3) Weight Training More Effective at Simulated Altitude
Arnold Schwarzenegger, in his first mainstream movie, “Stay Hungry,” said, “You must burn to grow.” Muscle cells require stress in the form of tension and inflammation to grow optimally. Bing Yan and co-workers from Beijing Sport University in China found that weight training at altitude caused greater increases in strength and lean mass than training at sea level. Subjects trained in a low oxygen room adjusted to 21, 16 or 12.6 percent oxygen (simulated altitudes of sea level, 7,000 feet, or 13,500 feet). Weight training at altitude caused the greatest changes in strength, lean mass and anabolic hormones (growth hormone and testosterone), and training at 12.6 percent oxygen was better than training at 16 percent. Test subjects performed two workouts per week for five weeks in one of the three conditions. How can bodybuilders use this information? Train at altitude. However, this might not provide the same results as training in a room with low oxygen and living at sea level. Win the lottery and build a low-oxygen training room. The training center in Beijing is expensive, very sophisticated, and not available to most athletes. Use a portable altitude generator and breathing mask from Higher Peak (www.higherpeak.com, Boston, MA). These cost about $2,500, which is within the budget of more wealthy bodybuilders. If this technique catches on, it will only be a matter of time before some of the leading gyms offer simulated high-altitude training rooms. (Journal Strength Conditioning Research, 30:184-193, 2016)
4) Exercise and Diet Improve the Metabolic Syndrome
The metabolic syndrome (MS) is a group of health conditions including high blood pressure, insulin resistance (high fasting blood sugar), abdominal fat deposition and abnormal blood fats. MS increases the risk of heart disease, stroke, diabetes and some types of cancer. It affects 34 percent of the population and the prevalence increases with age. Diet and exercise are the best treatments for the disease. Ricardo Mora-Rodriguez from the University of Castilla-La Mancha in Spain and colleagues found that the combination of aerobic interval training and reduced calorie dieting improved body mass index, trunk fat, hemoglobin A1C (marker of blood sugar control), cholesterol, LDL cholesterol (bad cholesterol), maximal oxygen consumption, exercise capacity and the number of MS risk factors— compared to sedentary controls. Another group that sequentially exercised and then dieted also improved health factors. Metabolic syndrome is a serious health issue, particularly in the United States. Lifestyle modification could result in significant improvements. (International Journal Sports Medicine, published online December 14, 2015)
5) Muscle Activation During Bent-Knee and Modified Sit-Ups
Sit-ups are a mainstay of abdominal conditioning. William Sullivan and colleagues evaluated abdominal and hip muscle activation by electromyography (EMG) during traditional bent-knee sit-ups and modified sit-ups. Traditional sit-ups resulted in the greatest activation of the rectus femoris (quad muscle that flexes the hip) and external obliques (side ab muscle), while the modified sit-up activated the rectus abdominis (six-pack muscle) best. Muscle activation, however, is only part of the picture. Isometric core exercises such as planks and side bridges might be a better way to develop core strength and stiffness because they build a more functional core and prevent back pain. (Journal Strength Conditioning Research, 29: 3472-3479, 2015; Journal Strength Conditioning Research 29: 1515-1526, 2015)
6) Blood Flow Restriction After Sprint Interval Training Increases Aerobic Capacity
Weight training with low loads and restricted blood flow, a technique called Kaatsu training, increases strength and is particularly valuable during rehabilitation. Blood flow restriction causes metabolic stress that triggers rapid adaptation. Researchers from Loughborough University in the UK expanded this concept by restricting blood flow to leg muscles after repeated sprint cycling workouts. Subjects performed repeated 30-second maximal sprint intervals on a stationary bike followed by blood flow restriction to the leg muscles following exercise, two days per week for four weeks. They showed increases in maximal oxygen consumption, but no increases in a 15-kilometer time trial— compared to a group that practiced intervals without blood flow restriction. Muscle biopsies showed that post-exercise blood flow occlusion also increased a chemical linked to increased muscle capillary density. This is potentially a landmark study. A 15-kilometer time trail on a road bike is a specific motor skill that might not change in four weeks. We can infer from the dramatic changes in maximal oxygen consumption and muscle blood vessels that restricting blood flow after exercise is a viable training technique. (Experimental Physiology, 101: 143-154, 2016)
7) Bands Reduce Force Output During the Deadlift
Large muscle, multi-joint, free-weight exercises such as the deadlift and bench press provide constant resistance during the exercise, but athletes can exert more force toward the end of the range of motion because of an increased mechanical advantage. Many athletes use bands or chains to increase resistance at the end of the range of motion of these lifts. Andrew Galpin and co-workers from California State University, Fullerton studied force and power during the deadlift with and without bands. Bands increased power and velocity during the lift but decreased force. Bands are appropriate during the deadlift if the goal is to increase power, but free weights without bands would be more appropriate if developing maximum force is the primary goal. Vertical jump and 10- and 30-meter sprint speed are highly related to pulling force, so most power athletes should stick with traditional deadlifts. (Journal Strength Conditioning Research, 29: 3271-3278, 2016)
8) The End of Sit-ups?
The sit-up has been the major exercise for building the abdominal and core muscles for more than 100 years. However, sit-ups put an unacceptable load on the spine that can lead to disc injury and chronic back pain. Developing core stiffness is more important than building trunk flexion fitness because it strengthens muscles, improves muscular endurance, reduces low back pain, and boosts sports performance. Greater core stiffness transfers strength and speed to the limbs, increases the load bearing capacity of the spine, and protects the internal organs during sports movements. A landmark study by Benjamin Lee and Stuart McGill showed that isometric exercises for the core resulted in greater core stiffness than performing whole-body dynamic exercises that activated core muscles. The results of this study cast doubts on the value of traditional core exercises such as sit-ups. This is an extremely important study that might change the way we build abdominal and core muscle fitness. (Journal Strength Conditioning Research, 29: 1515-1526, 2015)