WHAT YOU WILL GET HERE
This is where I will post short instructional and educational videos on everything related to training.
Don’t hesitate to ask for any topic you’d like me to cover or ask follow-up questions to the videos I am posting.
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CAN YOU COMPENSATE LOWER EFFORTS WITH MORE VOLUME? AND SHOULD YOU TRAIN TO FAILURE?
MORE INFO ON TRAINING TO FAILURE
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EXCESSIVE EXERCISE VARIATION IS BAD FOR YOU
Key points
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The higher your level of mastery is on an exercise, the lesser the neurological cost of doing that exercise. That’s why high level olympic lifters can snatch and clean & jerk 4-6 times a week and you can’t
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The more you practice an exercise, the stronger the synaptic connections become, requiring less electrical activity for the same level of tension/force production. You can even, over time, develop new synapses, further reducing the neurological cost
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When you introduce a new exercise, especially if it’s a complex lift, it requires a lot more “brain power” to do. Which not only requires more neural drive but also increases cortisol and adrenaline more, making it much harder to recover from
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Variation on the big lifts should come mostly from methods, loading schemes and tempo variations
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Simpler, more targeted exercises can be changed more often
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ALL YOU NEED IS A CALORIC DEFICIT? IT’S NOT SO SIMPLE!
THIS IS WHAT I SEE WHEN SOMEONE SAYS “YoU JuSt HaVe To Be iN a DefiCIt”
Click to enlarge
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SUPERSETS ARE THE MOST OVERRATED TRAINING METHOD
REFERENCE SHOWING THAT PERFORMING SETS INDIVIDUALLY, AS SUPERSETS OR GIANT SETS HAVE NO DIFFERENCE IN HYPERTROPHY
Demirtaş B, Çetin O, Çakır E, Beyleroğlu M. The effect of three different sets method used in resistance training on hypertrophy and maximal strength changes. Physical Education of Students . 2022;26(6):270-9.
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This had me clutching my pearls, but it all makes sense! Thanks so much for sharing.
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Ha! Same. I felt a little better that there’s use cases.
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What a cool breakdown of something that most people don’t consider (or we find ourselves forgetting to focus on over time).
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I think this was a lot of my issue with the pure “one set to beat the logbook” programs. They’re awesome short-term, but over time we’ll do all kinds of things to change how we’re doing the reps to beat what we did last time (because we have to). We may have progressed, but not enough to add weight or a whole extra rep, so we’ll just start blasting the weight up and down and lose the eccentric and certainly not have a smooth turnaround and acceleration like Coach is discussing.
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That is a very good point. Not just with the one set approach, but with every approach based on beating the logbook.
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DOES HORMONAL CHANGES DURING WEIGHT TRAINING CAUSE MORE HYPERTROPHY?
References
West DW, Burd NA, Staples AW, Phillips SM. Human exercisemediated skeletal muscle hypertrophy is an intrinsic process. Int J Biochem Cell Biol. 2010;42(9):1371–5.
Resistance exercise can also elevate the systemic concentration of certain hormones (growth hormone, testosterone, IGF-1) that are hypothesized to drive hypertrophy. However, while these hormones are clearly anabolic during childhood and puberty, or when given at supraphysiological exogenous doses, the transient post-exercise elevations in hormone concentration are of little consequence to the either the acute protein synthetic response or to a hypertrophic phenotype after resistance training. Thus, the acute post-exercise increases in systemic hormones are in no way a proxy marker for anabolism since they do not underpin the capacity of the muscle to hypertrophy in any measurable way. In contrast, the acute activation of intrinsically located signalling proteins such as p70S6K and the acute elevation of muscle protein synthesis are more reflective of the potential to increase in muscle mass with resistance training.
West DW, Kujbida GW, Moore DR, et al. Resistance exercise– induced increases in putative anabolic hormones do not enhance muscle protein synthesis or intracellular signalling in young men. J Physiol. 2009;587(Pt 21):5239–47.
We conclude that the transient increases in endogenous purportedly anabolic hormones do not enhance fed-state anabolic signalling or MPS (muscle protein synthesis) following resistance exercise. Local mechanisms are likely to be of predominant importance for the post-exercise increase in MPS
Morton RW, Sato K, Gallaugher MPB, et al. Muscle androgen receptor content but not systemic hormones is associated with resistance training–induced skeletal muscle hypertrophy in healthy, young men. Front Physiol. 2018;9:1373.
Unlike intramuscular free testosterone, dihydrotestosterone, or 5α-reductase, there was a linear relationship between androgen receptor content and change in LBM (P < 0.01), type 1 CSA (P < 0.05), and type 2 CSA (P < 0.01) both pre- and post-intervention. These results indicate that intramuscular androgen receptor content, but neither circulating nor intramuscular hormones (or the enzymes regulating their intramuscular production), influence skeletal muscle hypertrophy following RET in previously trained young men.
Morton RW, Oikawa SY, Wavell CG, et al. Neither load nor systemic hormones determine resistance training–mediated hypertrophy or strength gains in resistance-trained young men. J Appl Physiol (1985). 2016;121(1):129–38.
Additionally, postexercise levels of circulating hormones did not change as a result of the RT intervention and were unrelated to changes in muscle mass and strength.
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