The Science of Bodybuilding | 5 Proven Facts to Boost Muscle Gains
The Science of Bodybuilding
Five Proven Facts to Boost Your Muscle Gains
1) Front squats stress the spine less than back squats
The popularity of weight lifting and cross training has led to increased interest in front squats for building total body strength and improving performance in the clean. Researchers from Gaziosmanpasa University in Turkey found marked differences in the biomechanics and muscle activation during the front and back squat using maximum loads and experienced lifters. Activation of the vastus medialius muscle(one of the quadriceps) was greater during the front squat than back squat, while activation of the semitendinosus (hamstring muscle) was greater during the back squat. Trunk lean was the greatest during the back squat. Athletes can lift more weight during the back squat, so they are important for maximizing lower body strength. However front squats may be more valuable for building the extensor strength and preventing low back injuries. (Journal of Sports Sciences, published online November 1, 2014)
2) Best repetition duration for muscle growth
The time muscle fibers are under tension is the most important factor affecting muscle growth. Tension promotes amino acid transport into the muscles, activates the mTOR pathway of protein synthesis, and triggers small injuries in the muscle cell structure that leads to repair and additional growth. Brian Shoenfeld and colleagues from Lehman College in New York, in a meta-analysis that pooled the results of many studies in the literature, found that the optimum repetition duration varies from 0.5 to 8 seconds. Training at slow repetition speeds greater than 10 seconds did not produce hypertrophy at the same rate as lifting faster. The researchers concluded that more research is necessary before we can state the ideal repetition duration. (Sports medicine, published online January 20, 2015)
3) Incorporate eccentric contractions in your workout
Muscles exert force concentrically as they shorten and eccentrically as they lengthen. Jonathan Mike from the University of New Mexico, and co-workers, described the benefits of eccentric contractions for building muscle size and strength. Muscles can exert more for this during eccentric than concentric contractions, which stimulate greater degrees of muscle hypertrophy. Also muscle activation and tension is greater during high-speed eccentric contractions than slow contractions.
Athletes typically incorporate eccentric training without even knowing it their muscles contract (eccentrically) when they lower the weight during bench presses, squat and curls. They could incorporate eccentrics further by increased emphasis on the down portion of the lift. For example, using a power rack, they could do heavy singles on the down portion of bench presses and squats using more weight than their one-repetition maximum. Bodybuilders have long used negatives to accentuate the force used in eccentric contraction. Have a spotter help you during the concentric phase of the lift, and lower the weight by yourself during the eccentric phase. As discussed, do eccentric exercises high speeds that the greater load. (Strength and conditioning journal 37.(1):– 5- 17 2015)
4) A 26-week preparation for a natural bodybuilding contest
Brandon Kistler from the University of Illinois at Urbana Champaign and co-workers, describe the physical changes occurring in a bodybuilder preparing for a natural bodybuilding contests in which he achieved a natural bodybuilding pro card.
The athlete consumed a reduced calorie diet every day that increased carbohydrate intake two days per week. His exercise program included cardiovascular training and bodybuilding, so that he could lose body fat and maintain as much muscle as possible. Bodyweight decrease from 195pounds at the beginning of the prep period 161pounds at contest time, and fat decreased from 17.5 to 7.4percent. The athletes lean body mass, which reflects changes in the muscle mass, decrease from 165pounds to 151pounds. Even though he lost weight his bone density increased by 5%. Cardiovascular changes were highly positive, with BP dropping from 128/61 to 113/50 5 mmHg, and flow measurements showing improved blood vessel health. Resting heart rate decreased from 71 to 44p per minute. Maximum oxygen consumption, expressed per unit bodyweight, increased from 41.9 to 47.7 milliliters of oxygen per kilogram of body weight per linear. The athlete was unable to maintain muscle mass while losing a substantial proportion of fat. Cardiovascular changes showed that natural bodybuilding is an extremely healthy activity.( International Sports Nutrition exercise Metabolism, 24:–694 – 700, 2014)
5) Protect your back when you train!
Spinal discs, muscles and nerves are extremely fragile and are subject to injury because of poor exercise mechanics, inadequate physical fitness and poor progression. Coach Randy Wheeler from Fishers High School in Indiana had some advice on how to get strong without hurting your back. Do exercises that stabilize the core (muscles supporting the spine) to improve fitness and prevent injury. Focus on proper technique when doing preventative exercises such as squats, deadlifts, cleans and snatches. The number one rule is to do no harm. For example doing high rep traditional sit-ups build the abs, but eventually causes disk deterioration leading to back pain in the future. Preventative exercises should begin with bodyweight as the resistance, and progress when you feel no pain and you have good technique. Most people have poor technique when they do whole-body lifts such as squats and snatches. Learn to do these exercises correctly so that you don't hurt yourself. (Strength and conditioning Journal 37 (1):18 – 23, 20150.)