Movement-Based Exercise Improves Physical Function More Than Traditional Strength Training in the Elderly

By now, it is well established that strength training is important to maintain muscle mass and strength as we get older. By engaging in weight training, we slow down the age-related decline in physical function that otherwise can be quite debilitating and dangerous. What’s the best type of strength training for the elderly in order … Read more

Does Cluster Sets Stimulate Muscle Growth Equally to Traditional Sets?

A cluster set is a set that includes intermittent rest between repetitions or groups – “clusters” of repetitions. By taking a 10–30 second rest in between repetitions, you can delay fatigue and keep intensity high during a training session. By utilizing cluster sets, you can increase your training volume and the amount of intense work … Read more

Can Collagen Protein Supplements Aid Your Cartilage Regeneration?

Recently, collagen protein has garnered quite a bit of attention. Where whey, casein, soy, and maybe a few other proteins were the ones available, you now usually find collagen protein as well. In addition, several studies over the last few years have demonstrated actual increases in fat free mass following collagen protein supplementation, comparable to … Read more

No Differences in Relative Caloric Requirements between Male and Female Athletes

Do male and female athletes have different calorie requirements? The answer is no. A new study compared the resting metabolic rate between sexes in college athletes using indirect calorimetry. The researchers also measured the fat mass and fat-free mass of the subjects using air displacement plethysmography. ADP is a method of measuring body composition based … Read more

School-Based Resistance Training Strengthens Bones in Adolescent Girls

You’re never too old to exercise and start reaping the benefits of strength training. On the other side of the spectrum, you’re never too young, either. A recent study examined the effects of regular weight training on bone formation in young girls. Sixty-two girls, divided into two groups, participated in their school gym classes as … Read more

Training with Full vs. Partial Range of Motion Yields Different Results

If you train for athletic performance, you should focus on full range of motion. That’s the take-away from a recent study comparing the effects of 15 weeks of training with either partial of full ROM on muscle architecture and mechanical properties. Untrained males trained their legs using an isokinetic dynamometer. It’s a contraption that works … Read more