exercisescience:

The Phillips group is back at it again with another great muscle paper that just came out about hypertrophy (gaining muscle mass).  It one is not nutrition oriented this time, but instead discusses the amount of weight necessary to stimulate an increase in muscle size.

Introduction:  It has been shown that under an acute exercise bout, using 30% of a person’s 1 rep max (1RM) to the point of muscle fatigue (failure) was equally as effective at stimulating muscle protein synthesis in the muscle fibers as that of loads lifted at 90% of 1RM (also lifted to failure).  This was shown previously by this same group.  Even more intriguing, they found the 30%-1RM condition resulted in a more prolonged muscle protein synthetic response with a greater rise in muscle protein synthesis than the 90% 1RM group 24 hours post-exercise.  Furthermore, other than a relative training load (weight), another important variable for resistance training is volume or the amount of work performed.  The Phillips group also showed before that 3 sets at 70% of 1RM to failure led to greater and a more prolonged muscle protein synthetic rate in the fibers as compared to a single set condition.  However, as I stated, these are all under short-term conditions.  Thus, this new study wishes to see if these hold true under long-term conditions.

Methods:  Eighteen healthy young men underwent 10 weeks of one leg knee extension resistance training where each leg was randomly assigned to one of the three training conditions:  1 set performed to voluntary failure at 80% of 1RM (80%-1), 3 sets performed to the point of fatigue at 80% of 1RM (80%-3), or 3 sets performed to the point of fatigue at 30% of 1RM (30%-3).

Results:  After 10 weeks of training, quadriceps muscle volume increased significantly in all groups and average type I and type II muscle fiber area increased with training (irrespective of training condition with no significant differences between groups).  All three groups also increased their 1RM but it was increased greatest in the 80%-1 & 80%-3 groups.  Total work that could be completed with 80% of the subect’s 1RM increased in all groups and the number of reps that could be performed with 80% of their current 1RM increased in all groups.

Discussion:  The main outcome from this paper is that there was no difference in the magnitude of quadriceps muscle hypertrophy (determined by MRI and muscle fiber area) between legs trained at 30% or 80% of 1RM after 10 weeks of knee-extensor exercise.  Furthermore, there was no statistical difference in the degree of hypertrophy between the 80%-1 and 80%-3 group even though the 3 set group gained a little more volume than the 1 set group.  More interestingly, the 80%-3 and 30%-3 showed more than double the average hypertrophy of the 80%-1 condition.   This adds to the mounting evidence that lifting lighter loads, so long as fatigue is induced, induces roughly equal hypertrophy gains.  It is important to note that both type I and type II fibers increased equally between the heavy and light loads meaning that both fiber types were recruited during the training to an almost equal amount. 

My input:  I can’t preach it enough or put it in bold enough; fatigue, fatigue, fatigue.  Train your muscles till failure.  Don’t worry about the weight on the bar or saving yourself for that last all out set.  Take every set to muscle failure, even beyond with partial repetitions and forced repetitions (if you have a spotter).  I have written it in the past but it needs reemphasized; when training for hypertrophy, the muscle does not “know” the weight on the bar, all it knows is fatigue.  Check your ego, men.  Women too, who use 5 lb dumbbells and do unlimited numbers of reps (you know who you are), aren’t accomplishing anything.  I think it is also important to mention that this study pushes for a volume principle whereas the two groups that completed 3 sets instead of 1 had more muscle volume after the 10 weeks than the group that did only 1 set till failure.  The next plausible step is to see if there is in fact a threshold where doing more sets than 3 will lead to an even greater increase in muscle size (future PhD thesis for anyone that wants to take it).  I would also like to see this study repeated with subjects that are weight trained to eliminate the possibility of a first-time adaptive response to training (another future PhD thesis for anyone that wants to take it).  That could have been the reason why the 1 set to failure condition saw an increase in muscle hypertrophy due to the fact they have not weight trained in over a year.  On the strength side, it also lends to credence to specificity of training in that the leg conditions that used 80% of their 1RM increased their strength more than the group that used only 30%.  If you want to solely increase your strength, focus on using heavier weight, duh.  More long-term studies are needed because a lot of questions can still be asked, but this is already off to a great start when looking at chronic resistance training responses in muscle.

Mitchell et al J Appl Physiol. 2012 Apr 19.

“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens.”

-Arnold Schwarzenegger

Nothing! Everything’s Fine in Moderation

Health gurus may gasp in horror, but Alan Aragon, a southern California-based nutritionist who works with professional athletes, welcomes pretty much anything into his diet. “There are no foods I can think of that I would completely avoid,” he says. “I like to say, ‘avoid food avoidance.’ This helps reinforce the principle that everything — and I mean everything — is fine in moderation.”

French fries? Cheese curds? Taco Bell’s Dorito-shell tacos? It’s all acceptable. “Junk food can be eaten as often as you want — even daily — as long as it only comprises a minor proportion of your overall calories for the day. This allows people to not feel boxed into a diet that has no leeway for letting your hair down,” says Aragon. “I’ve always said that life is far too long to spend on a strict diet.”

Aragon cites studies looking at ‘orthorexia nervosa’ — an unhealthy obsession with eating healthy food. ”It reminds me of the counterproductive dietary perfectionism I’ve seen among many athletes, trainers and coaches. One of the fundamental pitfalls of dichotomizing foods as good or bad, or clean or dirty, is that it can form a destructive relationship with food,” he says.

In a 1999 study, researchers found that flexible dieting was associated with less overeating, lower body weight and better psychological health. Extremely strict dieting was linked to the opposite. Aragon believes those who restrict themselves too much can end up overeating later. “Anyone who spends enough time among fitness buffs knows that these findings are not off the mark,” says Aragon.

Aragon is by no means encouraging junk food binges, but for him, everything in moderation is just fine.

This excerpt comes from the very last page of this article. Unfortunately, the entire article is comprised almost entirely of the same old poor information until you hit this page featuring Alan Aragon.

If you’d like to read more on Alan Aragon’s insights to nutrition and fitness I would recommend checking out his article The Dirt On Clean Eating.

Also, if you’d like to know more about moderate dieting for a healthier lifestyle check out a few previous posts that have been featured here such as:

• Easy Mode Dieting: How To Get A Better Body With Moderation
• IIFYM - If It Fits Your Macros

The core of any good exercise program should be built around the 6 basic compound lifts. These are the basis of weightlifting, the cornerstone of muscle building, the mecca of mass, the… well, you get the idea. 

Must you do all of these? No. Nothing is a “must”. But instead of wasting countless hours doing 45 degree back hyper-extensions, concentration curls, and pec-dec flyes, you should try these first. If you do these as the core of your workout you can, and you will, get stronger and see results - faster. 

Now, without further ado, let’s meet these key components.

Included with each of the movements is a video demonstrating and explaining the lift. If you are viewing this post through Tumblr then the videos will be seen as small boxes. Just click the box to be taken to the video.

1. Squat

Most people begin with the Back Squat, and therefore that’s what we’ll focus on here. Start with this one, and then later you can move on to Front Squats, Hack Squats, Box Squats, one-legged hungarian death squats, or whatever floats your boat.

Keep in mind also that the style of back squat can vary greatly. Olympic high-bar squatting with a narrow stance is much different than a powerlifting style low-bar back squat. Both have their places in training and are utilized primarily based on the way a person is genetically built.

The Back Squat:

Further Detail:

Tips:

• Your lower back should maintain a natural curve inward throughout the movement. Do not “bend over” and arch your back or you risk a back injury. 
• Go as deep as your flexibility allows. Ideally, you will squat until your thighs are below parallel to the floor. But if you lack the proper degree of flexibility, going deeper causes your hips to tuck in under you and your back to round. If this is the case, then go as deep as you can while maintaining a proper curve to your spine. Work on hip flexibility to allow you to squat progressively deeper. 
• Good form is key. Do not use a weight which you cannot handle with proper form. If your form is compromised, drop the weight until you can maintain good form.
• Your knees should point the same direction as your toes throughout the entire movement.
• Have someone watch you squat and critique your form until you are sure you are doing this exercise correctly. There are many threads on bb.com about squatting - so do your research.
• Stay tight. Draw in a breath before you descend and keep your core tight throughout. As your ascend release the air.

For more information: 

• http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html

2. Deadlift

Like Squats, there are many forms of the deadlift. The basic form is presented here, but there are also Stiff-Legged Deadlifts, Romanian Deadlifts, Rack Deadlifts, etc.

The Traditional/Basic Deadlift:

Tips:

• Like the squat, make sure you maintain a natural curve in your back. Do not bend over and round your back or your risk an injury.
• The barbell should remain close to your legs through the entire movement. You don’t have to drag it along your shins like a cheese-grater (unless you want the street cred), but it should remain in light contact over very near your legs.
• For heavy weights it is very helpful to use an overhand-underhand grip on the barbell. (One hand grips overhand, one hand grips underhand). This will help keep the barbell from rolling out of your hands. 

For More Information: 

• http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html

3. Bench Press

The bench press is every newbies favorite exercise. Those who claim it’s not are lying. Do this one, if for no other reason than to be able to answer the perennial gym favorite: “How much do you bench?”. FYI, I think almost everyone does this exercise “incorrectly” to some degree.

The Bench Press:

Basic Form:

Tips:

• Use a weight you can control. Do not “bounce” the bar off your chest.
• Do not allow your elbows to flare outward so that your upper arms are perpendicular to your body. They should be “tucked in” toward your body at an angle. 
• Do some research on this one too, since it’s easy to do this exercise incorrectly. Generally, you’ll be fine, but some form issues can cause RC (rotator cuff) injuries, especially at higher weights.
• You can also substitute Dumbbell bench presses. These allow you to work your stabilizers, and allow you more freedom to move your arms in a natural path - use these especially if you have shoulder issues with barbell bench pressing.

For More Information: 

• http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html

4. Rows

To fully work your back, you need a muscle-building rowing exercise. Bent-Over Barbell Rows, T-Bar Rows, or Dumbell Rows are staples.

Bent-Over Barbell Row:

Dumbell Row:

http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

Tips:

• For most rowing exercises, it helps to visualize your hands as hooks and think about pulling your arm backward from your elbow. You want to minimize the involvement of the bicep, and instead concentrate on contracting your back. 
• Generally speaking, think of pulling the weight upward to your hip joint or lower abdomen. In the basic form of the exercises you aren’t pulling to your chest. 

5. Pullups & Chinups

Pullups (palms facing away) and Chinups (palms facing toward you), are also good muscle-building exercises for your back. We all know how to do these from grade school along with the Flex-arm-hang, right?

There’s not a lot of mystery here. Grab a bar and pull yourself up. If you can’t do a pullup/chinup (or can’t do many), place a chair under the bar and put one foot on the chair. As you pull yourself up, use your leg to assist you. When you reach the top, stop assisting yourself and lower yourself using just your arms.

Think about bringing the bar to your chest (not just eye level), and lean back slightly at the top of the movement. Don’t swing your body, or “kip” yourself up with your hips. Use slow, controlled movements.

Once these become easy to do with just body weight, you can do them weighted with a dip belt, or with a dumbell between your feet. (Or small children hanging from you). 

For More Information: 

• http://www.exrx.net/WeightExercises/LatissimusDorsi/WtPullup.html

6. Military Press / Overhead Press

The Overhead barbell press or Military Press (the Military Press is a specific version of an Overhead press) are usually referred to interchangeably. The Overhead press can be done seated or standing - your preference. 

The Overhead Press:

Basic Form:

http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html

Tips:

• Overhead presses can be done standing, seated, with a barbell, or with Dumbells. There are numerous variants including Arnold presses.
• Keep the weight directly over the shoulders. As you drive the weight upward for a standing overhead press, think about moving your upper body forward under the weight.
• Some people like to place one foot forward and one rearward instead of just having them side by side. They find this helps with balance. I stick to side-by-side.
• Like everything else, keep a natural curve in your back.

Notes & Final Thoughts

1. The videos chosen were picked quickly to show the basics. I’m sure there are better ones out there, but these should give the basic idea of proper form. Like anything make sure you view multiple sources to get a full-spectrum of knowledge for the process.

2. This is meant to be a guide for beginners’, outlining the basic lifts, how to do them, and general form tips as a starting point. It’s not an academic dissertation on the most advanced forms and techniques. 

3. If you want to know which muscles each exercise works, follow the www.exrx.net link.

4. There is a great degree of variation and subtlety that can be incorporated into each of these lifts. However, I would suggest learning the basic form first - and correctly. 

5. Start with a weight you know you can handle, and progress upward steadily workout to workout. There is no need to “ego” lift and just throw as much weight on the bar as you can handle. This often leads to form errors and injuries.

Good starting programs which incorporate these lifts:

• Mark Rippetoe’s Starting Strength
• StrongLifts
• Madcows

This post contains content by VoxExMachina from this thread on bodybuilding.com.

Training must facilitate the adaptations necessary to promote muscle tissue growth and diet must be there to complement the physiologic needs of the body in order to support growth and recovery. Without one or the other the equation falls apart. Since I am a nutrition major, I will address the diet side of the equation.

A diet which promotes recovery and growth is one which first and foremost meets the caloric requirements of the athlete. Without adequate calories (above maintenance levels) growth cannot occur. Secondly, adequate protein and carbohydrate must be consumed in order to A) sustain energy for training sessions and B) adequately recover and grow during the post-training period. I am not a stickler with numbers and ratios, as one diet is not universal for everyone, but as a general rule of thumb, 1g/lb lean body mass of protein and anywhere from 3-4g/lb body weight of carbohydrate is a good start. Obviously your caloric requirements will dictate the overall amount of macronutrients in the diet, but these are good jump off points. Fat should constitute the remainder of your diet without being too low and without hindering the intake of the other macronutrients. 

Some of the same dietary principles which apply to muscle gain also apply to fat loss. For instance, calories dictate overall fat loss just as they dictate muscle gain. Without an adequate drop in calories (through either diet and/or exercise) fat will not be used for energy and your weight will remain stable (or elevated). Since carbohydrates make up the majority of most athletes’ diets, they are the first to get reduced alongside fats. The only thing I would suggest not decreasing is protein. Maintaining adequate protein intakes (1-1.25g/lb lean mass) when dieting is more than enough to hedge your bets for any muscle loss without taking away too much from the other macros. If you’re more of an endurance athlete, you could probably get away with the lower end of the range due to increased needs for carbohydrate. In terms of weight loss, anything over a 2lb loss (after the first week) should be a sign that calories were cut too drastically and more carbs should be introduced to attenuate any further losses. Losing over 2lbs during the first week of a diet is not uncommon, especially in bigger athletes. This is normal due to glycogen stores being depleted as well as the water associated with the stored glycogen. Remember, water follows solutes, and carbs are a solute. Less carbs means less glycogen and less water in the cell. Once your body exhausts dietary fuels for energy it draws upon its own stored fuel sources, and glycogen is one of the first to go (most notably during exercise).

As far as supplement recommendations go, I would highly suggest focusing on training and diet protocols well before thinking about supplements – especially for the novice athlete/weightlifter. Training and diet alone will account for nearly 100% of any gains seen in the weight room and mirror for any beginner. Once a firm foundation has been built, and training and diet have been maximized, only then should supplements be considered. That being said, in terms of scientific literature, creatine monohydrate would be the first to choose. If it’s not monohydrate, it’s bullshit. Creatine monohydrate has been shown time and time again to be an effective ergogenic aid. Other forms of creatine (Ethyl ester, krealkalyn, etc.) are not stable in the acidic environment of the stomach and get converted to creatinine and are excreted in the urine instead of taken up into the cells (no wonder there’s no water weight. You’re pissing it all out!). Furthermore, I don’t consider whey protein or fish oils to be supplements per se, only because they are actual food items and do provide calories. I would suggest taking both at any stage of training (beginner, intermediate, advanced), unless your wallet says otherwise. You can perfectly and effectively train and grow without the help of supplements.  In closing:

In the hierarchy of things – Calories > Macronutrient Composition > Timing > Supplements

-Dylan Klein