#sciencetopractice

[game-time-strength-los-angeles]

#Reposting @chrisabeardsley with @instarepost_app -- Strength athletes train to increase their ability to produce maximum force. This is how they improve their ability to lift the heaviest possible weight in either powerlifting or strongman competitions. Looking at the mechanisms by which strength training is load-specific can help us identify the optimal ways to program for improving maximum strength. This infographic sets out my current model for the mechanisms involved in improving maximum strength, but there is still a lot to learn! -------------------- #sandcresearch #strengthandconditioning #strengthtraining #strength #sportsscience #biomechanics #exercisescience #research #sciencetopractice #performance #science #infographic #infographics #hypertrophy #muscle #strengthisspecific #maximumstrength #athlete #athletes #powerlifter #powerlifting #strongman #gts #gametimestrength

[powerliftingcoach-blog]

When programming for my athletes tempo and rest period selection is imperative to get the best results////—-////@chrisabeardsley ・・・ Traditionally, bodybuilders have made use of shorter rest periods when strength training, and even some researchers thought that this might increase muscle growth, because of higher levels of metabolic stress. However, as this study shows, using short rest periods seems to have quite a marked, negative effect on hypertrophy. Moreover, this finding fits with other research showing that shorter rest periods cause smaller increases in muscle protein synthesis rates after a single workout. -------------------- #sandcresearch #strengthandconditioning #strengthtraining #strength #sportsscience #biomechanics #exercisescience #research #sciencetopractice #performance #science #infographic #infographics #hypertrophy #muscle #restperiod #restperiodduration #musclegrowth #bodybuilder #bodybuilding #benchpresscoaching #powerliftingcoach #powerlifting #ontariopowerlifting #canadianpowerlifting (at Clarington)

[powerliftingcoach-blog]

@chrisabeardsley ・・・ Periodization research is currently in a difficult place. Critiques are mounting, with most pointing out that most studies have only assessed the benefit of variation, and not of sequenced variety. Others have suggested that the general adaptation syndrome may not be applicable to periodization research, although it is often cited as a mechanism by which periodization is effective. Even so, a great deal of research has been performed in relation to load periodization, which is where volume and relative load (percentage of 1RM) are varied inversely over a long-term training program. This variation can occur in a linear way, or in an undulating way, over time. This meta-analysis compared the effects of periodized and non-periodized (unvarying) strength training programs on gains in maximum dynamic strength. ------------------- #sandcresearch #strengthandconditioning #strengthtraining #strength #strengthcoach #sportsscience #sportscience #exercisescience #sciencetopractice #evidencebased #evidencebasedpractice #biomechanics #muscle #hypertrophy #periodization #periodizationmodels #dailyundulating #weeklyundulating #DUPperiodization #WUPperiodization #linearperiodization #nonlinearperiodization#powerliftingcoach #ontariopowerlifting #canadianpowerlifting #ontariofit #coaching

[powerliftingcoach-blog]

#Repost @chrisabeardsley Eccentric training produces eccentric-specific strength gains (greater increases in eccentric force than in concentric force), while concentric training causes concentric-specific strength gains (greater increases in concentric force than in eccentric force). This new study shows that eccentric training also produces greater gains in maximum strength (peak torque), but concentric training causes greater increases in explosive strength (RFD). This probably happens because of the higher levels of whole-muscle mechanical loading involved in eccentrics, and the higher levels of motor unit firing frequency rate coding in concentrics. ------------------- #sandcresearch #strengthandconditioning #strengthtraining #strength #sportsscience #ontariopowerlifting #sciencetopractice #evidencebased #powerliftingcoach #torontofitness #insidefitness #maximumstrength #rateofforcedevelopment #concentric #eccentric #eccentrics #eccentrictraining (at Platinum Family Fitness Est.1992)

[powerliftingcoach-blog]

@chrisabeardsley Strength is specific, and this can be used to predict the transfer effects of different exercises. In this case, Nordic hamstring curls increase eccentric-specific strength in a anteroposterior force vector, in stable conditions, with extended hip and knee angles (moderate hamstring lengths), and increase the muscle size/strength of the hamstrings. -------------------- #sandcresearch #strengthandconditioning #strengthtraining #strength #sportsscience #biomechanics #exercisescience #research #sciencetopractice #performance #science #infographic #infographics #hypertrophy #muscle #hamstrings #nordic #nordics #nordichamstringcurl #ontariomuscle #ontariopowerlifting #canadianpowerlifting #powerliftingcoach Original photo taken by @resultsincgym

[darustrong-blog]

RPE & RIR with Velocity bar speed true indicator of daily 1rm. #Repost @chrisabeardsley (@get_repost) ・・・ The estimated number of repetitions in reserve (RIR) after the end of a set is a rating of perceived exertion that has great promise for use in strength training programming. This study shows that the RIR is closely related to the percentage of 1RM used as well as the bar speed across a range of submaximal percentages of 1RM, in experienced strength athletes. It may therefore be a way that coaches can implement auto-regulation of load for strength athletes, and velocity-based training for team sports athletes. ------------------- #sandcresearch #strengthandconditioning #strengthtraining #strength #sportsscience #sportscience #exercisescience #sciencetopractice #evidencebased #evidencebasedpractice #biomechanics #muscle #hypertrophy #repsinreserve #repetitionsinreserve #powerlifter #powerlifting #velocitybasedtraining @ks_virtualcoaching @brandon_senn @brady_cable #mmastrengthandconditioningcoach #darustrong (at Daru Strong)

[fit4travel]

#repost from @chrisabeardsley - Traditionally, lifters have used longer rest periods when doing lower volume workouts with moderate-to-heavy weights to gain maximum strength, and shorter rest periods when doing higher volume workouts with light-to-moderate weights to gain muscle size. However, this new study shows that the effect of rest period length is actually more marked when lifting lighter weights, and the difference between 3-minute and 5-minute rest periods is small when using moderately heavy weights. ------------------- #sandcresearch #strengthandconditioning #strengthtraining #strength #sportsscience #sportscience #exercisescience #sciencetopractice #evidencebased #evidencebasedpractice #biomechanics #strength #muscle #hypertrophy #restperiods

[powerliftingcoach-blog]

@chrisabeardsley ・・・ Psyching up before a set of heavy bench press reps can increase force production, even when the type of psyching up is freely chosen. Whether there is an optimal way to psych up for everyone is still unclear. -------------------- #sandcresearch #strengthandconditioning #strengthtraining #strength #sportsscience #canadianpowerlifting #exercisescience #Repost @chrisabeardsley (@get_repost) ・・・ Psyching up before a set of heavy bench press reps can increase force production, even when the type of psyching up is freely chosen. Whether there is an optimal way to psych up for everyone is still unclear. -------------------- #sandcresearch #strengthandconditioning #strengthtraining #strength #sportsscience #sportscience #exercisescience #sciencetopractice #evidencebased #evidencebasedpractice #biomechanics #hypertrophy #muscle #bench #benchpress #psychup #psychingup #ontariomuscle #athlete #powerlifter #powerlifting #ontariopowerlifting #evidencebased #evidencebasedpractice #powerliftingcoach #bench #benchpress #psychup #psychingup #psychology #athlete #powerlifter #powerlifting (at Courtice)