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sandcresearch (25)in #bodybuilding • 6 years ago
Do short rest periods help or hinder muscle growth?
Bodybuilders have traditionally used short rest periods during strength training, often to help them achieve a greater muscle pump, or to increase the burning sensations that…
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sandcresearch (25)in #bodybuilding • 6 years ago
What determines mechanical tension during strength training?
Many strength coaches will tell you that heavy loads produce the high levels of mechanical tension that trigger hypertrophy, while light loads do not. They explain the similar…
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sandcresearch (25)in #bodybuilding • 6 years ago
How does exercise order in a workout affect hypertrophy?
Except in certain rare cases, each workout in a training program includes a number of exercises. When writing the training program, we must therefore decide the order in which to…
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sandcresearch (25)in #bodybuilding • 6 years ago
Does keeping constant tension on a muscle increase hypertrophy?
Bodybuilding experts sometimes recommend that we “keep a constant tension on the muscle” during each set of a workout, in order to maximize hypertrophy. When making this…
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sandcresearch (25)in #bodybuilding • 6 years ago
Explaining how hypertrophy works using only basic principles of muscle physiology
Hypertrophy is an increase in muscle volume, or mass. Moreover, since there is little evidence that human muscles enlarge through an increase in the number of muscle fibers…
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sandcresearch (25)in #bodybuilding • 6 years ago
What determines training frequency?
Training frequency for bodybuilding or recreational strength training with the purpose of increasing muscle size is a contentious topic. A quick look around the internet will…
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sandcresearch (25)in #bodybuilding • 6 years ago
Does muscle damage cause hypertrophy?
Strength training, which causes increased strength and muscle size, involves producing force through repeated muscular contractions. When muscles contract repeatedly, they are…
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sandcresearch (25)in #bodybuilding • 6 years ago
Do eccentric and concentric training produce different types of muscle growth?
During normal strength training, we lift and lower weights repeatedly. Sometimes, as in the squat exercise, we begin with the lowering phase, and then perform the lifting phase…
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sandcresearch (25)in #bodybuilding • 6 years ago
How does the weight on the bar affect hypertrophy?
Traditionally, it was assumed that lifting heavy weights was necessary to achieve muscle growth. Indeed, a simple comparison between strength training, which has historically…
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sandcresearch (25)in #bodybuilding • 6 years ago
What is regional hypertrophy, and how does it happen?
We know that muscles increase in size after strength training, but it is less clear to what extent they also change shape, because of greater increases in one region than in…
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sandcresearch (25)in #bodybuilding • 6 years ago
Can the mechanical tension, metabolic stress, and muscle damage model explain all of the ways in which hypertrophy could occur?
Recently, I shared a study showing that the size of the central motor command in a strength training exercise with a light load was increased by the presence of fatigue. In the…
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sandcresearch (25)in #bodybuilding • 6 years ago
Does metabolic stress cause muscle growth?
Strength training, which leads to increases in maximum strength and muscle size, involves producing force through repeated muscular contractions. When muscles contract…
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sandcresearch (25)in #bodybuilding • 6 years ago
How can exercise strength curves affect hypertrophy?
Exercise strength curves describe the way in which the difficulty of a movement changes over its range of motion. Strength curves can be flat, in which case the exercise is…
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sandcresearch (25)in #bodybuilding • 6 years ago
Which muscle groups do exercises stimulate (and which do they just work)?
When we design a bodybuilding program, we choose exercises that are intended to increase the size of specific muscles. Each exercise is allocated to workouts within the program…
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sandcresearch (25)in #bodybuilding • 6 years ago
Does a full range of motion always produce more muscle growth?
It is widely believed that greater gains in muscle size are always achieved after strength training with a full range of motion, compared to after training with a partial range…
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sandcresearch (25)in #bodybuilding • 6 years ago
Why does lowering tempo affect muscle growth, but lifting tempo does not?
Contrary to the claims of hundreds of bodybuilding articles written over the last decade, the tempo of the lifting phase of an exercise does not affect the amount of muscle…
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sandcresearch (25)in #bodybuilding • 6 years ago
What determines whether a muscle fiber increases in length or diameter?
After strength training, whole muscles increase in volume, and therefore also in mass. In humans, this happens largely because of an increase in the volume of individual muscle…
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sandcresearch (25)in #bodybuilding • 6 years ago
What is time under tension?
Time under tension is one of the most commonly discussed concepts in the science of hypertrophy, and yet it remains poorly understood. Technically, time under tension should be…
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sandcresearch (25)in #bodybuilding • 6 years ago
How does training volume differ between training to failure, avoiding failure, and using advanced techniques?
Muscle growth happens through an increase in the volume of individual muscle fibers. Individual fibers increase in size after they have detected a certain level of mechanical…
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sandcresearch (25)in #bodybuilding • 6 years ago
What is training volume?
Strength training volume is a key determinant of the amount of muscle growth that happens after a sequence of workouts. However, exactly how we should best measure volume is…
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