Note: This article was the MASS Research Review cover story for March 2023. If you want more content like this, subscribe to MASS. The principle of specificity, or “SAID” principle, is a fundamental tenet of exercise science that states that the body will make “Specific Adaptations to Imposed Demands” (1). Every trainer and exercise science student becomes familiar with this principle very early in their education, along with other … [Read more...]
The Comprehensive Core Training Guide
When people hear the term “core muscles” in common usage, they often think of the abs and obliques. These are indeed core muscles, but the core musculature is comprised of so much more, and deepening your understanding of this topic may enhance your ability to reach strength and physique goals. Technically, many of the muscles that function exclusively at the hip joint, such as the gluteus medius, are classified as core muscles (20). However, I … [Read more...]
Is Regional Hypertrophy Predictable?
Note: This article was the MASS Research Review cover story for January 2023 and is a review of a recent paper by Albarello et al. If you want more content like this, subscribe to MASS. Key Points The present study (1) measured acute EMG and muscle swelling (thickness and cross-sectional area, assessed via ultrasound) responses in the upper and mid chest after flat and incline benching. A previous study (2) reported greater … [Read more...]
Meta-Analyses Are the Gold Standard for Evidence, but What’s the Value of Gold These Days?
Note: This article was the MASS Research Review cover story for December 2022 and is a review of a recent paper by Kadlec et al. If you want more content like this, subscribe to MASS. Key Points The presently reviewed paper assessed the 20 most-cited meta-analyses in the field of strength and conditioning. After critically appraising these meta-analyses, the researchers found that 85% of them contained at least one statistical … [Read more...]
Longer and Stronger: How Range of Motion and Muscle Lengths Affect Muscle Growth and Strength Gains
Note: This article was the MASS Research Review cover story for November 2022. If you want more content like this, subscribe to MASS. When you walk into a commercial gym, you’ll see folks executing reps with every technique under the sun. Some people lift every rep explosively, and other folks move the bar at a snail’s pace. Some folks pause and squeeze at the bottom and top of each rep, and other folks treat biceps curls as if they’re … [Read more...]
The Most Commonly Neglected Movements and Muscles (and Exercises to Address Weak Links)
Resistance training for improving physical performance, aesthetics, and health does not need to be complicated. The vast majority of people can experience substantial progress in these three areas by consistently performing a few multi-joint exercises that train the major movement patterns. Variations of horizontal presses and pulls, vertical presses and pulls, squats, and hip hinges are certainly effective for strengthening and hypertrophying a … [Read more...]
Can You Stay Shredded?
Note: This article was the MASS Research Review cover story for July 2022. If you want more content like this, subscribe to MASS. Getting really lean is a common goal, which a fair number of people regularly achieve, and it’s easy to find trainers and books to help you do so. However, getting lean and staying lean is often viewed as a holy grail, at least in bodybuilding-centric circles. People pursue this goal for many reasons, and it’s … [Read more...]
Optimizing Bulking Diets To Facilitate Hypertrophy
Note: This article was the MASS Research Review cover story for August 2022. If you want more content like this, subscribe to MASS. The fitness world is full of nutrition content related to fat loss, and for good reason. Fat loss is a common objective among the general population, whether the underlying goal is health-related or aesthetic in nature. Furthermore, fat loss is a critical aspect of physique sports, and a noteworthy … [Read more...]
A Guide to Detraining: What to Expect, How to Mitigate Losses, and How to Get Back to Full Strength
Note: This article was the MASS Research Review cover story for September 2022. If you want more content like this, subscribe to MASS. I assume that if you’re reading Stronger By Science, training is an important part of your life. However, most people either have to take some time off of training, or choose to take some time away from training, at some point. Even if you never miss a training session for any reason whatsoever, you’ll … [Read more...]
Everything There is to Know About High-Load versus Low-Load Training
Note: This article was originally published as the MASS Research Review cover story for October 2022 and is a review of two recent papers by Anderson et al and Dinyer et al. If you want more content like this, subscribe to MASS. Key Points Researchers split untrained men into two groups. Both groups performed leg extensions, seated shoulder presses, leg curls, and lat pulldowns for eight weeks. One group performed three sets to failure … [Read more...]
How to Do a Pull-Up: Everything You Need to Know
A pull-up is one of the most challenging bodyweight movements — but once you achieve it, it’s incredibly rewarding. I can distinctly remember the first time I attempted to perform a pull-up many years ago... It looked simple enough. No biggie, right? But as soon as I gave it a go, I was quickly humbled. I could barely lift myself! That moment was the catalyst for my next goal: conquering the bodyweight pull-up. And when I finally did it? The … [Read more...]
Do Oral Contraceptives Affect Your Gains?
A quick note about this article before we dive in: This article was first published in MASS Research Review and is a review and breakdown of a recent study. The study reviewed is Molecular Markers of Skeletal Muscle Hypertrophy Following 10 Weeks of Resistance Training in Oral Contraceptive Users and Non-Users. Oxfeldt et al. (2020) Key Points Two groups of untrained females participated in a 10-week training study. One group was … [Read more...]
Building Muscle in a Caloric Deficit: Context is Key
This article was first published in MASS Research Review and is a review and breakdown of a recent study. The study reviewed is Energy Deficiency Impairs Resistance Training Gains in Lean Mass but Not Strength: A Meta-Analysis and Meta-Regression by Murphy et al. (2021). Graphics in this review are by Kat Whitfield. Key Points The presently reviewed meta analysis (1) quantified the impact of an energy deficit on strength and lean mass … [Read more...]
The Benefits of Using DHEA Supplements
The Benefits of Using DHEA Supplements by Matt Weik DHEA (Dehydroepiandrosterone) is a steroid hormone naturally produced by the adrenal glands that sit at the top of your kidneys. Your body uses DHEA to produce estrogen and testosterone, female and male hormones, respectively. As the production of these hormones decreases as per age, DHEA supplements […] SOURCE: Supplements – IronMag Bodybuilding Blog - Read entire story here. … [Read more...]
The Benefits of B Vitamins and Supplemental Vitamin B
by Matt Weik Micronutrients are an essential part of your diet, and if you’re deficient in any particular one, it can cause issues. B vitamins are some of the most commonly talked about micronutrients as they play some vital roles in your body. The downside is that many people don’t consume a diet with much […] SOURCE: Supplements – IronMag Bodybuilding Blog - Read entire story here. … [Read more...]
The Benefits of Using CoQ10 Supplements
by Matt Weik CoQ10, also known as Coenzyme Q10, is a chemical made by the body that is present in every cell. It is synthesized by the body and stored in the mitochondria (the powerhouse) of the cell. CoQ10 is responsible for producing around 95% of the energy in the body by promoting ATP production. […] SOURCE: Supplements – IronMag Bodybuilding Blog - Read entire story here. … [Read more...]
The Benefits of Using Saw Palmetto Supplements
by Matt Weik As men age, they may experience some issues with their health. Some may be due to lifestyle factors, some environmental, some heredity, and some for no rhyme or reason. However, one such area of concern for nearly all men is their prostate. Harvard has found that by the age of 60, half […] SOURCE: Supplements – IronMag Bodybuilding Blog - Read entire story here. … [Read more...]
The Benefits of Using Elderberry Supplements
by Matt Weik When looking for ways to boost your immunity or improve your overall health and wellness, you heard about elderberry and elderberry supplements. This incredible berry is primarily used to support the immune system and aid with maintaining health. The news and media have put elderberry supplements up on a pedestal as something […] SOURCE: Supplements – IronMag Bodybuilding Blog - Read entire story here. … [Read more...]
Vanilla Protein – The Throwaway Flavor?
by Christian Duque It’s true; I’m not going to lie, most vanilla flavor protein powders taste like crap. There’s very little money in protein. It’s very expensive to make, it ships in 2lb or 5lb tubs, which take up a lot of inventory space and expiration dates are very much the hourglasses that keep investors […] SOURCE: Supplements – IronMag Bodybuilding Blog - Read entire story here. … [Read more...]
Diet Tracking and Disordered Eating: Which Comes First?
This article was first published in MASS Research Review and is a review and breakdown of a recent study. The study reviewed is Introducing Dietary Self-Monitoring to Undergraduate Women via a Calorie Counting App Has No Effect on Mental Health or Health Behaviors: Results From a Randomized Controlled Trial by Hahn et al. (2021). Graphics in this review are by Kat Whitfield. Key Points In the presently reviewed study (1), 200 female college … [Read more...]
6 Incredible Benefits of CBD for Athletes
by Matt Weik CBD or Cannabidiol is a cannabis compound that has been found to have several healing benefits, only without giving you the “high” feeling that many associate with cannabis. From relieving you of things like aches and pains to helping reduce inflammation, there are many incredible benefits of CBD for athletes. Some athletes, […] SOURCE: Supplements – IronMag Bodybuilding Blog - Read entire story here. … [Read more...]
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