Science of Training On Rhabdomyolysis, Ballistic Squats & More
Science of Training On Rhabdomyolysis, Ballistic Squats & More
1) Rest Longer Between Sets to Maximize Muscle Protein Synthesis and Growth
Five minutes of passive rest was superior to one minute of rest between sets of a leg workout (leg press and knee extensions) followed by consumption of 25 grams of whey protein— according to a study led by James McKendry from the University of Birmingham in the U.K. During recovery, test subjects were infused with a carbon 13-labeled amino acid. Researchers measured muscle protein synthesis by the concentration of the labeled amino acids in muscle samples taken by biopsy. The one-minute rest periods between sets interfered with muscle protein synthesis. The study showed that athletes should rest longer between sets to maximize muscle protein synthesis and growth. (Experimental Physiology, 101: 866-882, 2016)
2) Longer Rest Intervals Better for Gaining Strength and Hypertrophy
Time under tension is the most important factor determining the effectiveness of a weight-training program on strength and muscle hypertrophy. Failure training using minimal rest intervals is a popular training method of many bodybuilders. However, with short rest intervals, athletes don’t recover adequately and don’t develop maximum tension during subsequent lifts. A study led by Brad Schoenfeld from CUNY Lehman College in the Bronx, New York found that resting three minutes between sets produced greater changes in muscle mass and strength than resting one minute. The athletes trained three times per week for eight weeks. Rest longer between sets so that you can use heavier weights and gain strength and mass faster. This study supported the results of the previously review study by McKendry and co-workers. (Journal Strength Conditioning Research, published online November 20, 2015)
3) Rhabdomyolysis Following Blood Restriction Training
Many studies, notably those by Japanese researchers from the University of Tokyo, have shown that blood flow restriction during weight training (Kaatsu training) increases muscle strength even at loads as low as 30 percent of one-repetition maximum. Japanese researchers reported a case study of an athlete who developed rhabdomyolysis following Kaatsu training. Rhabdomyolysis (rhabdo) involves destruction of muscle tissue that results from the release of the muscle cell contents into the bloodstream. Toxic chemicals include myoglobin, creatine kinase, potassium, lactate dehydrogenase, uric acid, calcium, aspartate transaminase, alanine transaminase and phosphorus. The athlete was hospitalized for 10 days with evidence of extreme tissue damage. Kaatsu training is effective, but no more so than standard weight-training methods. Blood flow restriction to muscles during weight training, while generally recognized as safe, can be potentially dangerous in some people. (Journal Strength Conditioning Research, 30: 2064-2068, 2016)
4) Size Matters for Muscle Strength and Power
Muscle cross-sectional area was more important than muscle density for predicting muscle strength and power— according to a study led by Benjamin Weeks from Menzies Health Institute in Queensland in Australia. Fifty percent of muscle strength and power could be attributed to muscle cross-sectional area, while muscle density accounted for 18 percent. The researchers used sophisticated imaging techniques to measure cross-sectional area and density. Muscle size is an important predictor of strength, but not the only one. Factors such as neuromuscular activation and skill account for the other 50 percent. (Journal Strength Conditioning Research, 30: 1577-1584, 2016)
5) Ibuprofen Has No Effect on Post-Weight Training Inflammation
Ibuprofen, widely used a non-steroidal anti-inflammatory drug (NSAID), had no effect on post-weight training muscle soreness or markers of inflammation such as white blood cell count, creatine kinase or myoglobin, compared to a placebo (fake ibuprofen). Luke Vella from Deakin University in Australia gave test subjects (college-aged men) 1,200 milligrams of ibuprofen or placebo, following a lower-body workout designed to produce muscle soreness. The researchers measured soreness, as well as blood and muscle markers of inflammation, for 24 hours. We can infer from many recent studies that athletes should avoid NSAIDs during training because it interferes with cellular repair that increases muscle strength and size. This study showed that ibuprofen had no effect on inflammation, soreness or muscle pain, so the drug is of little value during the recovery from intense weight training. (Frontiers of Physiology, 7(article 86), 2016)
6) Ballistic Squats Increase Vertical Jump Height
Performing ballistic (explosive) squats before a vertical jump test resulted in better performance than non-ballistic squats— a phenomenon called post-activation potentiation. Ballistic squats also increased jump height more in stronger people. Timothy Suchomel from East Stroudsburg University in Pennsylvania, and co-workers, measured vertical jump height in test subjects two minutes after performing a single maximum-rep squat, either ballistically or non-ballistically. Combining ballistic squats with explosive jumps is a training method developed by Soviet scientists in the 1960s, and is widely practiced by track and field athletes. An example is to do a heavy set of squats followed immediately by jump squats or hurdle hops. This is an effective technique for developing explosive strength in power sports. (Journal Strength Conditioning Research, 30: 1652-1660, 2016)