Do Lengthened Partials Really Stimulate Stretch-Mediated Hypertrophy?
Stronger by Science
by Milo Wolf
2w ago
Until only a couple of years ago, full range of motion (ROM) was widely accepted as the best approach for trainees seeking to gain muscle. It wasn’t uncommon for ROM to be treated as an open-and-shut case. The only plausible reason to use a partial ROM was to use more weight and stroke your ego. However, more recently, the concept of “long-length partials” or “lengthened partials” has been gaining steam. In case you haven’t been following the hype, lengthened partials are simply partial ROM repetitions performed in the lengthened or stretched part of the movement. While there are many studies ..read more
Visit website
When to Use Specific Progressive Overload Strategies
Stronger by Science
by Michael Zourdos
1M ago
Note: This article was the MASS Research Review cover story for April 2024 and is a review of a recent study by Chaves et al. If you want more content like this, subscribe to MASS. Key Points Women and men did unilateral leg extensions 2-3 times per week for 10 weeks. The subjects increased the load lifted as needed on one leg and increased the number of reps per set on the other leg.  The researchers found that both methods of progressive overload led to significant increases in leg extension 1RM and vastus lateralis cross-sectional area. There were no significant differences in th ..read more
Visit website
When Should You Consider Taking a New Supplement?
Stronger by Science
by Eric Helms
2M ago
Note: This article was the MASS Research Review cover story for March 2024 and is part of their “From the Mailbag” series of articles. If you want more content like this, subscribe to MASS. Discussing “neutral to positive” scientific findings is a meme in evidence-based circles at this point. With the big rocks of progressive overload, an appropriate nutrition plan, and a lifestyle and environment conducive to recovery and adherence in place, any small rocks you add on top can only have so much of an impact. Therefore, you should consider the time, energy, and financial cost of inves ..read more
Visit website
The Evidence-Based Guide to Grip Strength Training & Forearm Muscle Development
Stronger by Science
by Cameron Gill
2M ago
As the old adage goes, you are only as strong as your weakest link, and grip strength can be the limiting factor in performance for many different strength athletes. Whether you are a powerlifter, strongman, weightlifter, Crossfitter, or a recreational lifter who wishes to be all around strong, life is better with a strong grip. In this article we are going to explore the science and practice of grip strength training and forearm muscle development. While I will be referencing strength athletes throughout this article, the same information can be applied to enhancing grip strength for athletes ..read more
Visit website
Can You Get to 10% Body-Fat in Eight Weeks?
Stronger by Science
by Eric Trexler
4M ago
Note: This article was the MASS Research Review cover story for January 2024 and is part of their “From the Mailbag” series of articles. If you want more content like this, subscribe to MASS. This article isn’t about the exact question listed above. In reality, it’s about an entire genre of questions that involve trying to reach a specific body-fat percentage within a specific (and often very short) time frame. I’ve answered this question countless times throughout my fitness career, and the person who asks the question is virtually never satisfied by my response. The truth is, I am ..read more
Visit website
How Many Reps Can People Really Do at Specific 1RM Percentages?
Stronger by Science
by Michael Zourdos
6M ago
Note: This article was the MASS Research Review cover story for December 2023 and is a review of a recent paper by Nuzzo et al. If you want more content like this, subscribe to MASS. Key Points Researchers conducted a meta-regression to quantify the number of reps that could be performed at specific percentages of 1RM. On average, more reps could be performed at moderate loads than previously thought. There is a large interindividual variation in rep performance, and that rep performance is exercise-specific.   This meta-regression provides an important update to the ..read more
Visit website
Peaking for Drug-Free Bodybuilding with Dr. Eric Helms
Stronger by Science
by The MASS Team
7M ago
Note: This piece was the MASS Research Review cover story for November 2023. If you want more content like this, subscribe to MASS. Dr. Eric Helms’ kicked off his fifth competitive season in September with three competitions over consecutive weekends. This plan put him in the unique position of planning three back-to-back peak weeks, a prospect that would terrify a lot of competitors. The purpose of a peak week is to optimize the competitor’s appearance on stage. Peaking regimens typically include making simultaneous adjustments to exercise programming, carbohydrate intake, electroly ..read more
Visit website
How Does Stretching Induce Gains in Hypertrophy and Strength?
Stronger by Science
by Eric Helms
8M ago
Note: This article was the MASS Research Review cover story for October 2023 and is a review of a recent paper by Warneke et al. If you want more content like this, subscribe to MASS. Key Points  This review of human and animal data explored the impact of long-duration stretching on hypertrophy and strength. In animals, large and consistent increases in strength and hypertrophy occur across species with extreme (often continuous) stretching protocols. There are fewer human studies for ethical and logistical reasons, and they use less extreme protocols. While higher intensi ..read more
Visit website
How Much Dietary Fat Do We Really Need?
Stronger by Science
by Eric Trexler
9M ago
Note: This article was the MASS Research Review cover story for September 2023 and is the first installment of a new type of MASS article called “From the Mailbag.” The purpose is to address questions from MASS readers (or questions that are frequently asked within the evidence-based fitness community). If you want more content like this, subscribe to MASS. How much dietary fat do we really need? This is one of the most common questions that stumps even the most seasoned and experienced fitness pros from time to time. Before one begins to answer this question, it’s really important to fr ..read more
Visit website
Practical Strategies for Returning to Training After a Break
Stronger by Science
by Hayden Pritchard
9M ago
Since I began hosting the Stronger Dad’s Collective Podcast, I have become more aware of the impact of the seasons of life. We go through phases: You might be studying for a number of years, working in a particular industry for a period of time, living in different locations, or raising young children. Each of these represents a different season of life and has a direct impact on the things we prioritize and the choices we make – including our training habits. It’s not uncommon for someone who once put a lot of time and effort into their strength training to have it drop right down – or even c ..read more
Visit website

Follow Stronger by Science on FeedSpot

Continue with Google
Continue with Apple
OR