Creating tension in the muscle is one of the main factors that build muscle. In the gym, you can do this in two ways. The first is to lift heavier and heavier weights, what we call progressive overload. The second is TUT, or time under tension. This means that you maintain the tension in the … Read more
Two weeks ago, we posted a news article about a new study showing that postexercise cooling can harm your gains. Today, let’s take a look at another study, this one examining the other side of the temperature scale, heat. Heat applied to the muscles, more precisely, and the fact that this procedure seems to be … Read more
How much muscle mass and strength can an untrained female expect to gain upon entering the world of strength training? Quite a substantial amount, as it turns out. Most strength-training research is still performed using male subjects. That being said, by now there is enough data to examine to get an idea of the effects … Read more
Applying cold to your muscles after a workout, like using an ice bath or cold water therapy, might improve recovery and restore performance faster. At the same time, soaking in icy water after lifting weights seems to put a stop to your gains, at least if you do it all the time. Several recent studies … Read more
Systemic concentrations of anabolic hormones like testosterone do not predict the muscle growth strength training produces. However, local factors inside your muscles, like androgen receptor content, do. The results from a recent study show that overtraining leads to lower muscle androgen receptor content. This suggests that you don’t want to cross the fine line between … Read more
Omega-3 fatty acids have numerous functions in your body. They help regulate your blood pressure, inflammatory processes, and your nervous system, just to mention a few vital functions. In addition, they are responsible for maintaining cell structure and signaling, as well as cell membrane fluidity. You wouldn’t survive without them. For the athlete, omega-3 fatty … Read more
Do you think we know everything about protein and how your body uses it to build muscle? Then you are sorely mistaken. We probably don’t know much at all. For example, we don’t know how long a certain amount of protein builds new muscle mass. Add all the various protein sources in a regular diet, … Read more
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
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
Most serious athletes have at some time or another had training sessions or longer periods of training plagued by pains and aches. Some have even accepted the pain as a constant training partner. These pains can be the result of chronic inflammation, acute injury or the remains of past injuries, often the result of training … Read more