STRENGTH IMPROVEMENT

Research has long studied the optimal # of sets & reps, including frequency for Progressive Resistance Training, for optimal strength improvement (NOTE: training for muscle hypertrophy, muscle power, and muscle endurance require some alter specifications which I will include in separate posts). So far, this is what I've gathered:

• Novice Lifters:
• 8-12 Reps
• 1-3 Sets
• 2-3 x/week
• REST: 1-2 min between sets/ 2-3 min for core
• Intermediate Lifters:
• 6-12 Reps
• Multiple sets
• 2-4x/week
• REST: 2-3 min between sets
• Advanced Lifters:
• 1-12 Reps
• Mutiple Sets
• 4-6x/week
• REST: 1-2 min between sets

Also:

1. Large before small muscle groups (i.e. quads before calves)
2. Multiple-muscle (compound) before single-muscle (isolation) exercises
3. Higher intensity before lower intensity
4. Fast tempo lifts typically generate more strength improvement than moving at a slower rate, but it's always good to mix up your tempo (especially with core training) 
5. Training 2x's every second day shows to produce overall superior results compared w/ daily training (the extra day of recovery = greater muscle replenishment and structural adaptations)
6. You grow when you sleep, inadequate recovery retards muscle development. So get adequate REST!!!!!

HAPPY FRIDAY DREAMERS!!

(References: McArdle, W., Katch, F., & Katch, V., (2007). Exercise Phsyiology. 6th edition; 493-553. Lippincott Williams and Wilkins.)

Aerobic/Cardio Training Duration

• In poorly conditioned people: 3-5 minute daily exercise periods produce training effects, 20-30 minute sessions produce optimal results (when intensity reaches at least 70% of max heart rate) 
• 60 minutes of continuous exercise is needed to produce a training effect when exercise intensity remains below 70% max heart rate (i.e. walking)
• In healthy conditioned people: improvement can occur with only a 10-minute continuous workout.
• Generally, 30 minute sessions, 3days/week (minimum) are practical and effective.
• NOTE: Extending duration compensates for reduced exercise intensity.

Q: In 'The Tortoise vs the Hare', who burns the most calories??

An interesting fact about cardio is, for  a given length, say you run 1 mile vs walking 1 mile, you will burn about the same amount of calories after you complete the mile, regardless of whether you run or walk. The main difference will be the TIME that you complete the mile!

(References: McArdle, W., Katch, F., & Katch, V., (2007). Exercise Phsyiology. 6th edition. Lippincott Williams and Wilkins.)

ON THE HORIZON...GENE 'DOPING'

The day may be near when individuals born lacking certain "lucky" genes that augment growth and development & exercise performance will simply 'add them' by doping with DNA, not drugs.

Myostatin, the gene that Scientist's are crazy about: Myostatin is a specific beta protein found naturally circulating in the blood that basically inhibits our muscle's growth factor. Scientists have found a way to block myostatin from the specific sites they bind on, allowing muscle to grow beyond normal limits, causing excessive muscle hypertophy!!

• For more info on myostatin, visit: http://en.wikipedia.org/wiki/Myostatin

Gene Doping offers the promise to increase:

• Size
• Speed
• Strength

The world of sports doping has changed dramatically in the past 10 years, and it seems that thrust will continue! 

Meet Wendy the Whippet...you can also catch her on the Discovery Channel or at http://www.discovery.com/

Gene Doping is currently practiced on racing dogs and other animals.

STAY TUNED FOR MORE

(References: McArdle, W., Katch, F., & Katch, V., (2007). Exercise Phsyiology. 6th edition. Lippincott Williams and Wilkins.)

IN THE LAB!!

Running Tests on the Physiological Responses of Exercise!! All in a days work in the World of EXERCISE SCIENCE! 

On this day we performed a double-blind study on the physiological effects of caffeine during endurance vs sprinting performance and the differences between gender. FUN!

• Feel free to ask what we concluded in this study!

FAN of CAFFEINE ...??

I've examined TONS of scholarly research tackling the topic of caffeine in sport performance. THUS, I present what science has purported (in recent years) an easy-to-scan, 'LAYMAN'S TERMS' perspective....

1. It Improves Performance
• caffeine stimulates the mobilization of free fatty acids from fat tissue which helps to 'spare' the use of muscle glycogen (which is what your body uses the fastest as fuel during aerobic exercise). THEREBY enhancing endurance performance!
2. Caffeine Stimulates Your Nervous System
• Keeps you mentally focused 
• Decreases perception of effort (you can keep that cardio going longer!)
• Lowers pain perception
• EXAMPLE: WHY I <3 ENDORUSH!!!
3. How Much Should I Take and When?
• It is suggested that 3-9 mg per kg (of YOUR body weight) of caffeine be ingested
•  1hr prior to exercise or competition

• Note: it takes 6-7 hrs, for 75% of caffeine to clear from the body.

Be careful!! you might have extreme sensitivity to caffeine (so look for signs such as: headache, elevated heart rate, gastrointestinal distress, dizziness, and insomnia).

~ACE

References: Bernardot, D. (2006) Advanced Sport Nutrition. Human Kinetics.

Burke, L.M. (2008). Caffeine and Sports Performance. Appl. Physiol. Nutr. Metab 33: 1319-1334

Cox, R.G., et al. (2002). J. Appl. Physiol. 93: 990-999.

Exercise: Early Observations

A. Cornelius Celsus (ca.10-60)

“Take exercise: for whilst inaction weakens the body, work strengthens it; the former brings on premature old age, the latter prolongs youth”

SHED then CHISEL...

2008 PrimeTime

I worked soooo hard to get those results...Tis time to tweak my Resistance & Cardio Routine...will keep all posted...+ before and after pics are up and coming!!

I pay GREAT TRIBUTE to ENDORUSH

This stuff gets you MOVIN like none other in the GYM!! #doWORK! (don't get addicted tho)