- TL; DR – the use of bands for deadlift might be a good strategy for increasing the power or velocity aspects of the lift but seems to be of little worth if greater total force production is the goal of the training (powerlifting….)
- TL; DR – if you want to use unstable barbells to activate different muscles using bench press you might want to rethink your rationale.
- TL; DR – stronger athletes should require a higher box when performing drop jump to maximise power output.TL; DR – stronger athletes should require a higher box when performing drop jump to maximise power output.
- TL;DR – if grip strength is a limiting factor when performing a resistance exercise where working the muscles involved in the exercise and not improving grip is a priority then using straps can achieve a greater training outcome.
- TL; DR – strength training is an effective way of increasing bone mineral density in subjects suffering from HIV and exhibiting lipodystrophyTL; DR – strength training is an effective way of increasing bone mineral density in subjects suffering from HIV and exhibiting lipodystrophy
- TL;DR – if you want to get fitter and not get fatigued then split your training out into easy (low intensity steady state activities) and hard (high intensity interval training) whilst spacing your workouts out by a minimal of 1 light to 1 hard.
- TL; DR – if you want to make the sit up a better abdominal exercise then think of imitating the movement using your abdominal muscles and perform it at an even tempo.
Effect of Bands on deadlift kinetics using moderate and heavy loads.
Andrew Galphin et al looked at the effect of adding bands to the deadlift and its effect on force, power and velocity in 12 trained men were included in the study. They completed 3 conditions B1 = 85% 1 RM in free weights + 15% in elastic band tension, B2 = 65% 1 RM in free weights and 35% RM in elastic band tension and NB 100% RM in free weight alone. All reps where performed on a force plate.
They found that addition of an elastic band increased power and velocity but decreased force production across all conditions. Use of free weights only involved a higher peak force but decreased velocity and power.
TL; DR – the use of bands for deadlift might be a good strategy for increasing the power or velocity aspects of the lift but seems to be of little worth if greater total force production is the goal of the training (powerlifting….)
Bench Press muscle activation stable vs unstable loads.
Dustin Dunnick et al looked at the effects of an unstable load on bench press achieved by attaching 16 kg dumbbells to the barbell via resistance band had on the muscle activation during bench press on 5 muscles (pectoralis major, anterior deltoid, medial deltoid, trecps brachii and latissimus dorsi). 20 resistance trained men took part in the study they performed reps at both 60% and 80% of 1RM utilising stable and unstable loads. Reps where performed at a cadence of 2 seconds for eccentric and concentric muscle action with a slight pause at the bottom. Researchers found that all muscles showed greater activation at 80% vs 60% RM but failed to show any difference between stable and unstable conditions.
TL; DR – if you want to use unstable barbells to activate different muscles using bench press you might want to rethink your rationale.
The effect of maximal strength on the optimal drop height for depth jumps.
Milan Matic et al wanted to look at the causal relationship between a person’s maximal strength and the drop height from which they produced the largest power output. 30 physically active males participated in the subject 16 of whom were split into two equal groups strong (n=8) and weak (n=8). They found a moderate relationship between strength and optimal jump height and on average stronger individuals showed greater power outputs at higher drop heights when compared to weaker individuals (62cm vs 32cm).
TL; DR – stronger athletes should require a higher box when performing drop jump to maximise power output.
Effects of lifting straps on the kinetics of the deadlift.
Victor Coswig et al wanted to determine the effects lifting straps had on kinetic variables of during the deadlift using wraps or no wraps. Eleven subjects took part in the study with an average resistance training experience of 4 years. They performed 3 sets to failure using 90% of their 1RM deadlift on a force platform once with straps and again without straps (the order of the trial was randomised). Straps resulted in a reduced speed (0-25%) and greater force production (20-28%) and duration (concentric phase 0-13%) when compared to no straps.
TL;DR – if grip strength is a limiting factor when performing a resistance exercise where working the muscles involved in the exercise and not improving grip is a priority then using straps can achieve a greater training outcome.
Effect of strength training on the bone mineral density of patients infected with HIV exhibiting lipodystrophy
Wlaldemir Santos looked at the effect of 12 weeks of resistance training exercise (3 sessions a week) had on 20 subjects who all had tested positive for HIV, were taking antiretroviral drugs and had not been physically active before the study. After 12 weeks of resistance training the patients showed an increase in bone mineral density (+3.28% in lumbar spine, +8.45% in femoral neck and +5.41% in wrist) as determined by dual beam xray.
TL; DR – strength training is an effective way of increasing bone mineral density in subjects suffering from HIV and exhibiting lipodystrophy
Woman running cross trail
Review of polarized cardiovascular endurance training model (high/low).
Training threshold or the traditional training method involves high volumes of high intensity endurance exercise however they result in limited increases in race pace this has been attributed to reaching states of over training or over reaching during the training. Jay Hydren and Burce Cohen did a research review on the topic of polarized training models where nearly all time is spent using light sessions (low RPE, below ventilator threshold and with a blood lactate less than 2nM). Typically hard workouts will be followed by one or more light workouts and utilise a nonlinear undulating periodisation model. This model has been shown to be consistently superior to race paced based training.
TL;DR – if you want to get fitter and not get fatigued then split your training out into easy (low intensity steady state activities) and hard (high intensity interval training) whilst spacing your workouts out by a minimal of 1 light to 1 hard.
Bent knee sit up vs modified bent knee sit up effect of muscle activation on trunk muscles.
William Sullivan et al recruited 18 subjects to take part in their study participants performed 30 seconds executing as many reps as possible using both exercises. For the modified sit up participants where instructed to imitate the movement using the muscles of the abdomen. EMG was taken from rectus abdominis, external oblique and rectus femoris. The modified sit up showed an increased activation of rectus abdominis and external oblique and a reduced activation of rectus femoris. Traditional sit up also increased lumbar spine compression and shearing forces and may be an increased injury factor.
TL; DR if you want to make the sit up a better abdominal exercise then think of imitating the movement using your abdominal muscles and perform it at an even tempo.
