Studies

Elastic Bands Provide Additional Resistance During Weight Training

John Wilson and Matthew Kritz from New Zealand provided practical guidelines for incorporating elastic bands into strength and conditioning programs.

TRX and Swiss Ball Planks Increase the Load on Core Muscles

Ronald Snarr and Michael Esco, from the University of Alabama and Auburn University, found that performing planks with the TRX device or Swiss balls provided greater loads to the core muscles than traditional stable planks.

Kettlebell Swings Generate a Significant Training Load

A study led by Jakob Vingren from the University of North Texas in Denton found that a kettlebell swing workout consisting of 12 sets of swings with a 16-kilogram kettlebell for 30 seconds, followed by 30 seconds of rest, triggered substantial increases in testosterone, growth hormone, cortisol, lactate, heart rate and perceived exertion that were consistent with intense physical training.

High-Intensity Burpees Cause Stress Similar to HIIT

A study from the University of Georgia led by Nicholas Gist found that performing four sets of burpees at maximum intensity for 30 seconds, followed by four minutes of rest, produced a physiological load that was similar to HIIT workouts on a stationary bike.

Glute-Ham Raise and Romanian Deadlift Are Best Hamstring Exercises

A study from the University of Memphis, led by Brian Schilling and Matt McAllister, showed that the glute-ham raise and Romanian deadlift were the best exercises for activating the hamstring muscles.

HIIT Plus Weight Training Improves Aerobic Capacity and Strength

A similar study by Mike Smith and co-workers showed that CrossFit training, involving high-intensity resistance training and aerobics, also caused positive changes in aerobic capacity, strength and body composition.

Chain Training Promotes Strength

A study by scientists from Iran, Ohio State University and Texas A&M University found that chain training was superior to traditional weight training for building lower body strength.

Mechanics Deteriorate During High-Rep Squat Workouts

The safety of squats has been questioned for more than 50 years. The National Strength and Conditioning Association, in a position stand, stated that squats are safe if performed correctly.

Free Weights Cause Greater Anabolic Hormone Response Than Machines

Free weights require more spinal stabilization, which increases the load of the exercises. Free weights also trigger a greater neural-hormonal response— according to a study led by Aaron Shaner and Disa Hatfield.

Training for Endurance and Strength

Riki Ogasawara from the University of Tokyo and colleagues, in a study on rats, determined that endurance and strength exercise activate different biochemical pathways in the cells. Strength training activates the mTOR pathway, which promotes muscle protein synthesis.