Training

Competitive weight lifters looking to maximize powder in the jerk and back jerk exercise might be interested in the findings of a study recently published in the Journal of Strength and Conditioning Research.
 
After determining one rep max (1RM) for 13 males with weight training experience, subjects took a power test assessing loads between 30% and 90% of 1RM. Although there were no significant differences for peak power across this range in the back jerk, the optimal load for maximizing power for the jerk was 80% to 90% of 1RM.
 
 
Training

It goes without saying that pushing heavy stacks of plates is going to have an effect on your heart rate and blood pressure. And it makes sense that the impact will vary between upper and lower body exercises as well as for unilateral and bilateral movements. A study published in the Journal of Strength and Conditioning Research looks at these differences using 15 men with weight room experience.
 
Subjects performed 3 sets of 10 reps biceps curls, barbell rows and knee extensions using 80% of their 10 rep max. Each exercise was performed bilaterally, unilaterally and with alternating limbs. Heart rate and blood pressure increased significantly from pre- to post-workout. There was a greater cardiovascular response for upper body exercises compared to lower body movements and for bilateral compared to unilateral.
 
 
Supplements

It’s been shown that consuming caffeine can help reduce muscle pain during exercise. A new study published in the Journal of Strength and Conditioning Research looks at its potential to help reduce muscle pain after a 164 km endurance cycling event.
 
Subjects got 3 mg of caffeine per kg of body weight or a placebo immediately after finishing the ride and also for the next 4 mornings and 3 afternoons. Caffeine improved lower body function only during the first day, but helped reduce rates of perceived muscle soreness during afternoons for all 4 days of recovery.