Written by Team MD
23 April 2017

15NN112-TRAINING

The Science of Bodybuilding

7 Beneficial Workout Reports from the Lab

 

 

1) Dumbbell Squats Build Leg Power

 Many bodybuilders dislike back and front squats because they have difficulty racking the weights. A heavy bar on the back can be extremely uncomfortable, even for seasoned lifters. Front squats are a nightmare for many athletes because they try to support the weight with their hands rather than across their upper chest. Dumbbell squats and split squats are a good way to build leg strength, while minimizing the discomfort experienced during back and front squats. Start by holding dumbbells in both hands and perform either a squat or lunge. Try to maintain a neutral spine and maximize the use of the hips. These are good exercises for people who like to work their legs using light weights— or for people who enjoy CrossFit-type workouts. (Strength Conditioning Journal, 33(6): 76-78, 2011)

 

2) Maintaining Muscle While Losing Fat

 Strength and endurance training initiate different signaling pathways within the muscle cells. Endurance training activates AMPK— an important energy-sensing enzyme that monitors cellular energy status. AMPK inhibits mTOR, a cell-signaling chemical pathway that promotes muscle protein synthesis and muscle hypertrophy. Bodybuilders develop large, symmetrical muscles and minimize fat. Unfortunately, these processes often work against each other— low-calorie diets and aerobic exercise can compromise muscle growth. Australian researchers showed that while strength training activates the mTOR pathway, endurance training had inconsistent effects on AMPK. Minimize body fat year-round so you don’t have to reduce large amounts prior to competitions. Emphasize high-intensity exercise (i.e., interval training or wind sprints) when trying to lose body fat to avoid stimulating the AMPK pathway. Finally, consume plenty of protein (1.5 grams of protein per kilogram of bodyweight per day) to curb appetite and minimize muscle wasting during weight loss. (Scandinavian Journal Medicine Science Sports, published online July 29, 2011)

 

3) Are Common Ab Exercises Safe?

 Should bodybuilders do sit-ups and crunches? Until recently, most personal trainers and coaches preached that these exercises were the keys to building cut abs. Dr. Stuart McGill from Canada showed that stressing the back repeatedly in flexion (bending forward at the waist) lowers its tolerance to injury. Strength coaches Bret Contreras and Brad Schoenfeld disagreed. Flexion exercises such as curl-ups build the rectus abdominis (six-pack muscle) and obliques better than static exercises. Also, trunk movements provide nutrition and lubrication to the spine. People can do trunk flexion movements provided they have no pre-existing injuries and are not genetically predisposed to spinal deterioration. Core training should involve a combination of isometric and dynamic exercises. The strategies for balancing core strength and spinal health will be controversial for many years to come. (Strength Conditioning Journal, 33 (4): 8-18, 2011)

 

4) Growth Hormone Increases With Exercise

 Growth hormone (GH) is a vital anabolic hormone for promoting growth during childhood. It also helps control protein, fat and carbohydrate metabolism in adults at rest and during exercise. A review of literature from the University of Virginia, led by Art Weltman, concluded that growth hormone release increased with the intensity of exercise. GH release was higher in women than men but decreased four to seven times as people aged. GH release during exercise is lower in obese people than in lean people. Also, fatty meals consumed shortly before exercise reduce GH release and decreases the beneficial effects of exercise on fat metabolism and weight loss. (Sports Medicine, 32: 987-1004, 2002)

 

5) Cardio Best For Decreasing Abdominal Fat

 Excess abdominal fat is linked to poor metabolic health. It increases the risk of heart disease, diabetes and premature death. It is linked to insulin resistance, high blood pressure, abnormal blood fats and inflammation. Aerobic exercise decreases abdominal fat better than weight training. Scientists combined the results of many studies using a statistical technique called meta-analysis and ended up with a sample size of more than 2,000 people. Most studies found that aerobic exercise decreased abdominal fat, while weight training had no effect. Most weight training studies used low intensities, so the results might not apply to more serious trainers. (Obesity Reviews, published online July 26, 2011)

 

6) Muscle Mass Not Related to Training Speed

 Training velocity has no effect on muscle hypertrophy in young or old men and women— according to a study from the University of Michigan. People lose muscle mass as they age— a condition called sarcopenia. Aging also causes poor communication between muscle fibers and their nerves. Researchers compared the effects of weight training velocity on muscle strength and size in the young (aged 20 through 30) and older (65 to 80 years old) men and women participating in a 14-week program. Muscle size increased 8-12 percent in both groups, but training velocity did not affect the results. Developing muscle tension at fast or slow speeds was equally effective for increasing muscle mass. (Journal of Applied Physiology, 111:1021-1030, 2011)

 

7) Hexagonal Deadlift Beats Straight Bar

The deadlift is one of the best exercises for power athletes. Pulling strength is highly correlated to the ability to jump, sprint and throw. The problem with this exercise is that the bar path is in front of the line of pull through the long axis of the body, which increases the risk of injury and reduces maximum pulling power. The hexagonal deadlift bar allows an athlete to stand within it, which reduces the load on the spine. A study from Robert Gordon University in Scotland showed that people could lift more weight with the hexagon deadlift bar than with a straight bar, while placing less load on the spine. This bar is as essential training device for bodybuilders, power athletes, powerlifters and weightlifters. (Journal Strength Conditioning Research, 25: 2000-2009, 2011)

 

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