Exercise Biology Forum

Resistance exercise load does not determine training-mediated hypertrophic gains in young men

2012-04-20T06:37:54+00:00

Abstract
We have reported that the acute post-exercise increases in muscle protein synthesis rates, with differing nutritional support, are predictive of longer-term training-induced muscle hypertrophy. Here, we aimed to test whether the same was true with acute exercise-mediated changes in muscle protein synthesis. Eighteen men (21±1 yr, 22.6±2.1 kg∙m-2 means±SE) had their legs randomly assigned to two of three training conditions that differed in contraction intensity (% of maximal strength [1RM]) or contraction volume (1 or 3 sets of repetitions): 30%-3, 80%-1 and, 80%-3. Subjects trained each leg with their assigned regime for a period of 10wk, 3 times/wk. We made pre- and post-training measures of strength, muscle volume by magnetic resonance (MR) scans, as well as pre- and post-training biopsies of the vastus lateralis, and a single post-exercise (1h) biopsy following the first bout of exercise, to measure signalling proteins. Training-induced increases in MR-measured muscle volume were significant (P<0.01), with no difference between groups: 30%-3 = 6.8±1.8%, 80%-1 = 3.2±0.8%, and 80%-3= 7.2±1.9%, P=0.18. Isotonic maximal strength gains were not different between 80%-1 and 80%-3, but were greater than 30% -3 (P=0.04), whereas training-induced isometric strength gains were significant but not different between conditions (P =0.92). Biopsies taken 1h following the initial resistance exercise bout showed increased phosphorylation (P<0.05) of p70S6K only in the 80%-1 and 80%-3 conditions. There was no correlation between phosphorylation of any signalling protein and hypertrophy. In accordance with our previous acute measurements of muscle protein synthetic rates a lower load lifted to failure resulted in similar hypertrophy as a heavy load lifted to failure.

A Case for Frequent Squatting

2012-05-13T07:26:45+00:00

http://jcdfitness.com/2012/05/a-case-for-frequent-squatting/

Jason Silvernail’s Podcast

2012-05-13T04:02:39+00:00

Here is a good podcast from Jason Silvernail.

He talks about posture and pain, Funtional movement screen, if manipulating fascia help with pain, the tranverse abdominus debate,the benefits of Gluteus maximus exercises Shirley Sahrmann’s and Stuart Macgill’s research, the biomechanical model and so forth.

Jason knows more about pain that anyone I know off. Jason is just miles away from almost all our fitness colleagues who talks about pain. Enjoy!

http://www.israelhalperin.com/wp-content/uploads/2012/05/Interviewjason.mp3

Effect of Dietary Protein Content on Weight Gain, Energy Expenditure, and Body Composition During Overeating

2012-01-04T14:31:45+00:00

JAMA.
2012;307(1):47-55

Effect of Dietary Protein Content on Weight Gain, Energy Expenditure, and Body Composition During Overeating

A Randomized Controlled Trial

George A. Bray, MD; Steven R. Smith, MD; Lilian de Jonge, PhD; Hui Xie, PhD; Jennifer Rood, PhD; Corby K. Martin, PhD; Marlene Most, PhD; Courtney Brock, MS, RD; Susan Mancuso, BSN, RN; Leanne M. Redman, PhD
[+] Author Affiliations
Author Affiliations: Pennington Biomedical Research Center, Baton Rouge, Louisiana (Drs Bray, Rood, Martin, and Redman, and Mss Brock and Mancuso); Translational Research Institute for Metabolism and Diabetes, Florida Hospital and Sanford Burnham Medical Research Institute, Orlando (Drs Smith and Xie); National Institutes of Health, Bethesda, Maryland (Dr de Jonge); and St James Place, Baton Rouge, Louisiana (Dr Most).
ABSTRACT

Context The role of diet composition in response to overeating and energy dissipation in humans is unclear.

Objective To evaluate the effects of overconsumption of low, normal, and high protein diets on weight gain, energy expenditure, and body composition.

Design, Setting, and Participants A single-blind, randomized controlled trial of 25 US healthy, weight-stable male and female volunteers, aged 18 to 35 years with a body mass index between 19 and 30. The first participant was admitted to the inpatient metabolic unit in June 2005 and the last in October 2007.

Intervention After consuming a weight-stabilizing diet for 13 to 25 days, participants were randomized to diets containing 5% of energy from protein (low protein), 15% (normal protein), or 25% (high protein), which they were overfed during the last 8 weeks of their 10- to 12-week stay in the inpatient metabolic unit. Compared with energy intake during the weight stabilization period, the protein diets provided approximately 40% more energy intake, which corresponds to 954 kcal/d (95% CI, 884-1022 kcal/d).

Main Outcome Measures Body composition was measured by dual-energy x-ray absorptiometry biweekly, resting energy expenditure was measured weekly by ventilated hood, and total energy expenditure by doubly labeled water prior to the overeating and weight stabilization periods and at weeks 7 to 8.

Results Overeating produced significantly less weight gain in the low protein diet group (3.16 kg; 95% CI, 1.88-4.44 kg) compared with the normal protein diet group (6.05 kg; 95% CI, 4.84-7.26 kg) or the high protein diet group (6.51 kg; 95% CI, 5.23-7.79 kg) (P = .002). Body fat increased similarly in all 3 protein diet groups and represented 50% to more than 90% of the excess stored calories. Resting energy expenditure, total energy expenditure, and body protein did not increase during overfeeding with the low protein diet. In contrast, resting energy expenditure (normal protein diet: 160 kcal/d [95% CI, 102-218 kcal/d]; high protein diet: 227 kcal/d [95% CI, 165-289 kcal/d]) and body protein (lean body mass) (normal protein diet: 2.87 kg [95% CI, 2.11-3.62 kg]; high protein diet: 3.18 kg [95% CI, 2.37-3.98 kg]) increased significantly with the normal and high protein diets.

Conclusions Among persons living in a controlled setting, calories alone account for the increase in fat; protein affected energy expenditure and storage of lean body mass, but not body fat storage.

Joggers Live Longer, Study Says

2012-05-06T19:19:40+00:00

http://newsfeedresearcher.com/data/articles_m18_2/jogging-years-study.html

Borge posts new article on myo-reps

2012-05-02T06:56:43+00:00

http://trainforlife.no/blogg/myo-reps-in-english/

Michael Algash

2012-04-24T14:48:14+00:00

http://www.powerliftingwatch.com/node/20017

As Russian news agency reports Michael Algash has died by accidence in time of workout.
He drop the 280kg barbell on his belly and rip of his liver.
During following few days the doctors tries to save him, but finally he pass away.
He was only 23 years old

LOL

2012-04-24T16:01:59+00:00

http://www.youtube.com/watch?v=uDYba0m6ztE

Sitting is killing us

2012-04-22T21:49:51+00:00

This is bad news for me, I sit a lot. A LOT!

http://archinte.ama-assn.org/cgi/content/abstract/172/6/494
Found it via:
http://www.theatlantic.com/health/archive/2012/04/confirmed-he-who-sits-the-most-dies-the-soonest/256101/

Grim news, very grim.

Thoughts?

Some motivation

2012-04-23T10:13:29+00:00

http://www.youtube.com/watch?v=oE2BX0ghres