Category Archives: News
Shoulder Press Effectiveness: Dumbbells vs Barbell and Seated vs Standing
There are many different ways 
to perform exercises and there is much debate about whether using dumbbells or a barbell for the same basic movement is more effective. To make matters even more complicated, many exercises can be performed both seated or standing. To determine the effects of these variables on training effectiveness for both muscle strength and muscle activation, scientists from Norway performed a study investigating the Shoulder Press exercise. In this study they investigated the effects of performing the shoulder press exercise with dumbbells vs barbells and seated vs standing.
Rest between sets for strength and power
(11-7-2013) The effects of strength or 
resistance training depend on different factors such as training intensity, training volume, exercise type and the amount of rest between series. Although most strength training research focuses on training intensity and volume, less research has been performed on different rest protocols. Scientists from Texas bundled their forces with researchers working for the US Military and the Marine Corps to study the effects of a classic muscle hypertrophy resting protocol and an intraset resting protocol to find out the effect of rest between sets.
How deep should you squat? The effect of squat depth on muscle activity
(10-22-2013) Proper technique during an exercise is very
important for good training results. This especially holds true for free weight exercises such as the squat. An important part of exercise technique is the Range of Motion (ROM). To see what the effect of squat depth is on muscle activation during the squat exercise, researchers performed the following study.
Effect of training volume on strength and muscle size
(03-06-2013) Increasing muscle mass is a common
goal for many men training in gyms. There are many variables to consider when designing a training program aimed at increasing muscle mass. One of these variables is the amount of sets or series per exercise. Most research on the matter recommends performing three sets per exercise over one, except for those just starting with strength training. The difference in recommendation between beginners and more advanced athletes is difficult to explain, and researchers from Japan claim it is due to differences in study design and subjects characteristics. To find out the effect of training volume on strength and muscle size the Japanese scientists performed a very innovative study.
Rest between sets for stronger muscles
(11-07-2013) The effects of strength or resistance training
depend on different factors such as training intensity, training volume, exercise type and the amount of rest between sets. Although most strength training research focusses on training intensity and volume, less research has been performed on different rest protocols. Scientists from Texas bundled their forces with researchers working for the US Military and the Marine Corps to study the effects the amount of rest between sets. Two protocols were studied: a classic muscle hypertrophy resting protocol and an intraset resting protocol.
Fast or slow weight loss: which is better?
(11-15-2014) According to current guidelines for dietitians it 
is better to lose weight in a slow gradual manner than losing it quickly to maintain weight loss. Because there is hardly any scientific basis for this recommendation Australian scientists started a large scaled study to the effects of the rate of weight loss on weight maintenance. This article describes their research, results and their conclusions on which is better: fast or slow weight loss.
Effects of interval training on endurance and heart mass
(12-19-2013) Interval training is 
increasingly done to improve endurance or lose weight effectively. Research has shown that it is more effective in those areas than regular endurance training at moderate intensity. There are however different forms of interval training. Researchers from the Japan Aerospace Exploration Agency and the Universities of Tsukuba and Kyoto have performed a study in which the effects of interval training using two different protocols are compared to endurance training at a moderate intensity.
Squat vs. Leg Press: Effects on Testosterone, Growth Hormone and Cortisol
(Originally posted on 22-04-2014) Whether training with free weights is more effective than training on machines has been an ongoing debate and both methods have their advantages and disadvantages. To see which has the largest effects on our hormones scientists of the University of North Texas started a study on the effects of two of the most popular leg exercises: the squat vs leg press.
Effects of Crossfit
(Originally posted on: 11-18-2013)
Crossfit is a very popular form of fitness training 
which aims to improve all aspects of fitness. Crossfit constantly varies exercises from Powerlifting, bodyweight exercises and kettlebell training. This is combined with different forms of cardiovascular training. Because Crossfit emerged fairly recently, little research has been performed up until now. Scientists from the Ohio State University therefore performed a study on the effects of Crossfit on aerobic endurance, fat percentage and muscle mass.
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Sincerely Roderick Voordouw