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Training Frequency Vs Training Volume
Carbohydrate Stacking for Endurance Performance
Stacking Creatine With Electrolytes
Supplemental Protein Timing Tips By Goal
Beta-Alanine For Weight Room Warriors
How Hydration Helps Keep You Sharp
Cycling Primer For A Faster Finish
Activity Perception Influenced By Where You Live
Dairy Might Help Boost Bone Health
Six Ways To Work Out Wrist Strength
Supplements
May 18th, 2018

Strength Gains With Daily Creatine Use

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Numerous studies have shown creatine to be an effective supplement for increasing muscle size and strength when used in conjunction with a well-planned resistance training program. New research published in The Journal of Sports Medicine and Physical Fitness suggests increases in strength can be realized in as little as 2 weeks.

Young male subjects supplemented with 0.07 grams of creatine per kilogram of body weight per day during an 8-week weight training program. Some got a placebo, and all subjects performed 6 different exercises 3 days per week. Subjects in the creatine group started experiencing strength gains during bench press, leg press and shoulder press exercises after 2 weeks.

At the end of the 8-week program, compared to the placebo group, subjects who supplemented with creatine showed significant increases in strength for the bench press, leg press, shoulder press and triceps extension exercises, but not biceps curls or lat pulldowns. 

 

Fitness
May 17th, 2018

Drop Sets For Increasing Muscle Size

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If you’re looking to change up a stale weight room routine, you can add resistance, tack on a few more reps per set or take a different approach. Consider the findings of a study published in The Journal of Sports Medicine and Physical Fitness that compared 6 weeks of traditional resistance training to a drop sets protocol.

After being assessed for muscle size and strength, 16 young male subjects were assigned to a routine involving a single drop set or 3 sets of traditional reps. Triceps muscle size increased an average of 10% for the drop sets group compared to 5% for the 3 sets group. 

Strength increased around 16% for the drops sets group and 25% for those performing 3 traditional sets. Subjects in the drops sets group reported greater ratings of perceived exertion than those in the 3 sets group.

Fitness
May 16th, 2018

Accuracy Of Estimating Reps To Failure

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There’s a good chance you’re aware of your current best bench, but how many reps can you bang out using 70% or 80% of your one rep max (1RM)? According to a study published in the Journal of Strength and Conditioning Research, it’s more difficult for many people to estimate this number.

Researchers had 48 men with weight room experience warm up with 3 sets of 10 reps using 70% 1RM. Then they did 3 sets of reps to failure on chest press and leg press. Two days later they repeated this workout using 80% of 1RM.

Subjects had the greatest difficulty estimating reps to failure during the 1 set of chest presses, with an average error of 2 reps. Estimates of reps to failure were off by an average of 3 reps for the first set of leg presses, and subjects didn’t get much better in their estimates during the second day of training with 80% of 1RM.