Muscles grow in response to physical and chemical stress, so it seems reasonable that restricting blood flow to muscles during training might promote hypertrophy.
This study showed that pushing muscles to the max is an effective way to activate and train muscle fibers, but it is not necessary to push muscles to absolute failure. The take-home message is to train hard, but not too hard.
We’re sure you’ve walked into your gym, eyed people using the BOSU ball and wondered if what they’re doing is actually working. Well, it is, according to a recent study published by the Journal Of Strength and Conditioning - as long as it’s being used the proper way.
We’re all different, and, as such, there are no real absolutes in training. So when discussing best practices, it’s always important to keep that in mind. That said, there is research that backs up and provides answers to certain important questions. Like, what is the best time of day to train to maximize muscle growth?
Doing hundreds of sit-ups a day is not going to get you a six-pack unless your diet is in check; furthermore, there are better exercises for developing rock-hard abs than sit-ups! For example, it was discovered that out of all the possible abdominal exercises, hanging leg raises activate more abdominal muscles than traditional sit-ups. Exercise selection is important, but researchers have also added another component for developing rock-hard abs: exercise speed.
Hormones such as human growth hormone (GH) and testosterone have been shown to play a role in muscle hypertrophy and strength gains. One of the core training principles for muscle hypertrophy among weight trainers is short rest— less than 1 minute between sets. In 1988, anabolic hormone guru William Kraemer, Ph.D., performed a study that literally changed the world of weight training overnight.
Scientific studies show that post-exercise cold-water baths decrease inflammation, speed recovery, promote post-workout healing, reduce muscle soreness, decrease muscle pain and stiffness, and boost energy levels.
Most exercise programs designed to promote fat loss use low or moderate intensity walking and jogging workouts. Unfortunately, they seldom work. High-intensity interval training (HIIT) may be the answer.
Most kettlebell exercises work the body in a very dynamic way that link and coordinate large muscle contractions and promote smooth, powerful movements. While there are countless varieties of kettlebell exercises, the swing, one-arm snatch and one-arm clean and press are central to most kettlebell training programs.
Bored with cardio – even HIIT cardio? Of course you are. It happens to the best of us. But don’t worry - a new study from Southeastern Louisiana University is here to offer some help.
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