Training Science | Seven Facts You Need to Know
Training Science - Seven Facts You Need to Know
1) Hamstrings Can Be Regionally Targeted Through Exercise Selection
The hamstrings are multi-joint muscles that flex the knee and extend the hip. Hamstring injuries typically occur during hip extension in activities such as sprinting, jumping and cutting. Many people do leg curls rather than hip extension exercises to build the hamstrings after injuring them. An interesting study led by Brad Schoenfeld from CUNY Lehman College in New York found differences in regional hamstring activation— as measured by electromyography— during leg curls and straight-leg deadlifts. Straight-leg deadlifts showed greater activation of the upper part of the muscles, while leg curls showed greater activation of the lower parts. This study has important implications for hamstring development in bodybuilders, and for injury rehabilitation following hamstring injury. (Journal Strength Conditioning Research, 29: 159-164, 2015)
2) Is Five Sets Best for Weight-Training Programs?
In beginning weight trainers, most studies show that one set is as effective as multiple sets for increasing strength and power. However, this is highly controversial. Critics say that most of these studies were poorly controlled, and didn’t pay close enough attention to the intensity of the training programs. A Brazilian study using untrained young men found that five sets per weight-training exercise was superior to one or three sets in several measures of strength, during a six-month training program. However, at the beginning of the study, the five-set group was markedly stronger than the other groups, even though the test subjects were randomly assigned to training groups. Training studies are notoriously difficult for researchers. In assessing the practical significance of training studies, we must consider factors such as the training levels of the test subjects, unintended bias in the research design and the supervision of the training sessions. (Journal Strength Conditioning Research, Published Online January 2015)
3) Anabolic Hormones Response Greatest When Strength Training Follows Endurance Training
Most bodybuilders combine strength and endurance training to build muscle and cut fat. Which should you do first? A Portuguese study found that the anabolic hormone environment as measured by testosterone and IGF binding protein-3 was greatest when weight training followed endurance exercise. However, there are other considerations. Weight training increases arterial stiffness, which could cause long-term cardiovascular problems. Several studies have found that endurance training following weight training prevents arterial stiffness. At this time, bodybuilders are advised to train the way they feel most comfortable. (Journal Strength Conditioning Research, 29: 74-79, 2015)
4) Band Push-Ups and Bench Press Increase Strength Equally
Band push-ups and the bench press increase strength equally when the levels of muscle activation are the same— according to a study from the University of Valencia in Spain. Test subjects trained for five weeks, three times per week, performing one set of either their five-repetition maximum on the bench press or their five-repetition maximum of banded push-ups. The researchers used electromyography to ensure that muscle activation was the same during both exercises. At the end of the training period, strength was measured using both bench press and banded push-up tests. Strength gains were equal using both techniques.
What does this study teach serious bodybuilders? Athletes can improve strength using a variety of training techniques, provided they use significant overload. However, while resistance bands are somewhat effective, it is extremely difficult to maintain maximum muscle activation levels as strength improves significantly. These results are important for recreational-level people, but probably don't apply much to serious bodybuilders because of the difficulty of obtaining maximum muscle activation with elastic bands in elite strength athletes. (Journal Strength Conditioning Research, 29: 246-253, 2015)
5) Caloric Expenditure During HIIT Greater Than Aerobics or Strength Training
High-intensity interval training (HIIT) can build fitness remarkably quickly. Studies of HIIT on stationary bikes found fitness gains in two weeks that normally took six months. Paul Falcone from MusclePharm Sports Science Institute in Denver, and colleagues, found that caloric expenditure was greater during HIIT performed on a hydraulic weight machine, compared to workouts of equal duration involving either endurance training or strength training. The HIIT program involved repeated intervals on a hydraulic weight machine for 20 minutes at maximum effort, followed by 40 seconds of rest. All of the training sessions were 30 minutes in length. HIIT resistance training programs can build strength and endurance at the same time. (Journal Strength and Conditioning Research, published online January 2015)
6) Combining Strength and Endurance Training
Most bodybuilders and serious recreational athletes combine strength and endurance training. Each type of exercise produces important types of fitness that are unique to the form of training. Also, many sports require a combination of strength and endurance. Scientists have long recognized that endurance training interferes with strength gains. An interesting study led by Julien Robineau from the French Federation of Rugby Union found that athletes could train concurrently for strength and endurance if they recovered adequately between training sessions. Athletes trained concurrently for strength and endurance with either zero, six or 24 hours between training sessions. The longer recovery periods resulted in the greatest training gains. (Journal Strength Conditioning Research, published online January 2015)
7) Weight Training Increases Average Daily Testosterone in Young Men
Testosterone is critical for muscle hypertrophy and training effects. Muscle protein synthesis increases following weight training. The extent of this process depends on the presence of anabolic hormones, training status, the intensity of the training session, and the presence of nutrients such as proteins and key amino acids such as leucine. Testosterone levels vary throughout the day. They are higher in the morning and decrease progressively until bedtime. A Malaysian study found that average daily testosterone levels were higher throughout the day following weight training. Testosterone increases following weight training were similar, regardless of the time of day. (Journal Strength Conditioning Research, 29: 151-158, 2015)