When the boss is away.......(CONTEST)

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BCAAs in Recovery

Many studies that have examined branch chain aminos' role in attenuating muscle damage failed to correct for the extra energy supplied by CHO controls. In this instance, untrained subjects ingested either 200 kcals of energy via BCAAs or CHO after exercise. All markers of muscle damage (creatine kinase, lactate dehydrogenase, and perceived muscle soreness) were lower with BCAA consumption.
 
xjsynx said:
The effect of three months of creatine supplementation on renal function was investigated in recreational subjects. After three months of consuming 10 grams per day and engaging in moderate activity three times per week, the subjects showed no sign of dysfunction (various oxidative stress measures). In fact, it was suggested that the exercise contributed to improved renal function.
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What the hell are recreational subjects? People who enter studies as a hobby?
 
Overtraining and Under-eating

This study compared the nutritional intake and training time of overtrained (OT) vs. healthy athletes (NOT). The OT group had a mean training time per week of 17.5 hours compared to 11.5 hours for the NOT.

After adjusting intake to activity levels, it was shown that the OT group consumed significantly less total energy, carbohydrate, and protein than the NOT group. An interesting fact was the use of a recovery drink by most of the NOT group and the absence of one in most of the OT group.
 
xjsynx said:
This study compared the nutritional intake and training time of overtrained (OT) vs. healthy athletes (NOT). The OT group had a mean training time per week of 17.5 hours compared to 11.5 hours for the NOT.

After adjusting intake to activity levels, it was shown that the OT group consumed significantly less total energy, carbohydrate, and protein than the NOT group. An interesting fact was the use of a recovery drink by most of the NOT group and the absence of one in most of the OT group.
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Guess which group I was in
 
Powerlifters and Forced Reps

This project was of a single subject design, so it can be taken with a grain of salt. Still, it's pretty interesting.

After reaching a plateau in the squat using traditional linear periodization, a nationally ranked junior powerlifter went on a six week program of forced reps one day per week.

The protocol was 3 sets with 1RM + 25 pounds, with 5, 3, and 2 reps attempted on the 3 sets and 5-10 minutes rest between sets. After six weeks the lifter's squat increased by 90 pounds or 15.5%.
 
xjsynx said:
...it was shown that the OT group consumed significantly less total energy, carbohydrate, and protein than the NOT group.




Wow that is tough one....
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That was a crappy couple of weeks. I really look back at the last 12 of this body for life challenge, and I have at least 2 wasted weeks, maybe 3. Its such a pity, and they all were wasted over me trying to push progress even faster, which of course didn't work out
 
"But I Don't Wanna Get Big"

If I had a buck for every time a woman said to me they weren't interested in strength training because they would get too big, I'd have $136 dollars. (Hey, I don't like to exaggerate.)

For those of you with wives or girlfriends who refuse to stray from the pink dumbbells and aerobics classes, this study examined arm size in 20 women after a 10-week strength training program consisting of either 3 sets of 4-6RM on one arm and 1 set of 18-24 RM on the other arm.

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At the conclusion of the program, there was no difference in arm size, but the strength gains were much greater in the heavy resistance trained arm. So next time you hear the tired old argument against strength training, you can wave this data in their face.
 
EasyEJL said:
That was a crappy couple of weeks. I really look back at the last 12 of this body for life challenge, and I have at least 2 wasted weeks, maybe 3. Its such a pity, and they all were wasted over me trying to push progress even faster, which of course didn't work out
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We all learn the hard way....
 
Daydream and Get Jacked!

This is one for all you lazy trainers to try out. Three groups of subjects were assigned to a basic isometric strength training program, an imagined strength training program, or nothing at all. After 4 weeks the strength trained group increased their maximum voluntary contraction by 5.1%. The imagined training group increased MVC by up to 4.2 percent! [15]

Pre-activation and Bench Press Performance

After working up to a 1RM, recreational lifters performed 3 sets at 85% of 1RM with 5, 10, 15, or 20 minutes rest between sets. The 10 minute group achieved approximately one more rep in each set. The 5 minute group was second best, but results weren't significant.
 
Death by Crossfit

If you've never heard of rhabdomyolysis before, it's basically severe muscle damage leading to muscle protein breakdown and possible renal failure due to the accumulation of breakdown byproducts. Inexperienced exercisers subjected to sadistic workouts by poorly educated personal trainers have actually died from it.

This study aimed to measure typical creatine kinase responses to strenuous activity and identify abnormal levels with a view to being able to more easily recognize potential "rhabdo" victims.

Above average levels of plasma CK in subjects after exercise labeled them as high responders. The high responders weren't any higher on subjective pain scores, heart rate, or lactate levels after the exercise. But interestingly enough, it was found that percent body fat was positively correlated with CK response.
 
Starving? Eat Creatine

Eighteen amateur swimmers assigned to receive 5 grams a day of creatine for 45 days remained in positive protein balance and gained a small (but not significant) amount of lean muscle, despite a low energy and carbohydrate intake.

The placebo group with a similar diet achieved negative protein balance and showed a significant reduction in lean muscle.
 
how about recreational substances instead of recreational subjects and recreational lifters.

Actually i'd like to understand more about the l-dopa GABA phenibut family
 
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I like the idea of the static holds and extreme stretches moreso than most of the rest of the specifics of it. Both of those seem to make real sense. The extreme stretches part came from a study on bird wings :) I also like that its a pretty fast workout in terms of time spent in gym. thats always a plus
 
smeton_yea said:
yes more muscle growth =less work. I like this idea, and only weight training three days per week or E.O.D.
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Are you starting on it now? I haven't talked to anyone yet who has had poor results on it. Theres a couple of logs here on AM from guys doing it, I see you posted in beelzebubs.
 
EasyEJL said:
I like the idea of the static holds and extreme stretches moreso than most of the rest of the specifics of it. Both of those seem to make real sense. The extreme stretches part came from a study on bird wings :) I also like that its a pretty fast workout in terms of time spent in gym. thats always a plus
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Static holds are always fun.

Extreme stretches can get dangerous and cause you some injuries. But the x-rep scheme of pulsing the movement at the stretched position feels really sick afterwards and I have a good feeling it causes a lot of fiber stimulation.

Rest-pauses are also usually fun for me. I do them right now for my overhead, standing BB press, with the bar starting below my waist each time.

I always feel better after a quick workout than one that takes an hour or more.
 
EasyEJL said:
Are you starting on it now? I haven't talked to anyone yet who has had poor results on it. Theres a couple of logs here on AM from guys doing it, I see you posted in beelzebubs.
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I've talked to someone who said it was hard on their shoulders and caused them some problems.
 
I keep hearing about WMS, but wondering if it will just pack on the fat for me. I use to use dextrose/malto but only ended up gaining fat and feeling lethargic the rest of the day after taking it. wondering if WMS would do the same.
 
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