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Is Inter-set stretching beneficial for Hypertrophy?

Reference to Study: Van Every et. al. (2022). Loaded inter-set stretch may selective enhance muscular adaptations of the Plantar Flexors. PLOS ONE.

 

Details of the study:

 

  • Trainees performed 4 sets of straight-leg calf raises on the leg press machine, and 4 sets of seated calf raises, 2x per week for 8 weeks

 

  • One leg was trained using a traditional 2 min passive rest between sets (traditional)

 

  • The other leg was trained by implementing a 20 second loaded stretch immediately after each set, before resting for another passive 100 seconds (inter-set stretching)

 

  • Inter-set stretching was performed using the load of the machine during the stretch.

 

  • It was found that both legs saw similar growth for all calf muscles.

 

  • However, there was a trend that the leg implementing loaded stretching saw slightly superior growth of all muscles- but only reached statistical significance for the soleus.

 

 

Real world Application:

  • Due to the mainly insignificant findings, there isn’t really anything that should be implemented into real world training. However due point 6 above, it is likely further research may later support the use of inter-set stretching. Therefore, if someone wanted to start implementing it now, it may be beneficial.

Are Eccentrics more important for Hypertrophy?

Reference to Study: Sato et. al. (2022). Comparison between concentric-only, eccentric-only and concentric-eccentric resistance training of the elbow flexors for their effects on muscle strength and hypertrophy. EUR J APPL PHYSIOL

 

Details of the Study:

 

  • Trainees performed 3×10 bicep curls 2x per week for 5 weeks

 

  • 1 group only performed the concentric portion, another group only performed the eccentric portion and the last group performed both concentric and eccentric portions of the bicep curl.

 

  • Note: The total volume load (weight x number of contractions) was double for the concentric+eccentric group.

 

  • Despite this difference in load, it was found that biceps growth was similar between the concentric+eccentric group & the eccentric only group, whilst the concentric only group saw significantly less group.

 

  • Therefore, the study supports the idea that the eccentric portion of the contraction is more important for growth

 

 

Real world application:

  • Many people chasing muscle growth often rush the eccentric portion of lifts, allowing gravity to take the weight down instead of keeping the muscle under as much tension as they could to control the weight. Therefore, this study is part of the growing evidence why this is highly suboptimal for their training goal.

Benefits of a protein rich diet

When people think about high protein diets, the only thought that may come to mind are your typical huge men in the free weights section walking round with a shaker cup and a stringer top. However, the benefits of a high protein diet go way beyond aiding muscle growth. This article will explore several reasons why a high protein diet can be beneficial for everybody.

 

Firstly, having adequate protein intake will elevate muscle protein synthesis. The benefits of this do include muscle growth for those wanting hypertrophy.

However, it’s also particularly important for anyone over 35 years old. This is because once we reach 35 years old we experience sarcopenia. This can be defined as a natural loss of muscle mass by amount 1% per year. This can be combatted by adequate protein intake and regular resistance training. Starting a high protein diet and regular resistance training younger can have huge benefits in later life. Having a larger amount of muscle mass in old age can help someone keep their independence by allowing them walk without a zimmer frame, climb stairs without a stair lift, and go to the toilet unassisted by a carer. Furthermore, elevated levels of muscle protein synthesis are going to aid the recovery process of any form of physical activity. A common myth is that endurance athletes won’t massively benefit from a high protein diet. However, adequate protein intake helps recovery from all forms of exercise. This is because proteins are the building blocks of muscle tissue. Therefore, stimulating their production (muscle protein synthesis) is going to drastically enhance their recovery.

 

Another benefit of a high protein diet is for bone health. There’s a myth that high protein intake can lead to losses of calcium, and therefore bone density. However, this is not the case as high protein diets have actually been shown to increase bone density. This is going to have benefits to everyone. However, the two populations that will benefit most from this will be the elderly and athletes who participate in impact sports. The elderly is more prone to falls, this means having good bone density is going to be essential in ensuring any injury that is caused is not something which is going to be long term, and something that can contribute to a loss of independence for the rest of their life. This particularly holds true for breaks in the pelvis, as its common for elderly people to not fully recover from this, making walking painful. As a result, they only walk when they absolutely have to, drastically reducing their physical activity levels which, in turn, takes years off their life via accelerated decline of their cardiovascular health.

 

Alternatively, athletes who participate in impact sports are going to have to have bones that can withstand high levels of contact in order to stay injury free. The higher the level of competitor, the more important this will be as higher-level athletes will train more and therefore have to withstand impact more often. Furthermore, higher level athletes may also get paid for performing, meaning that any injury is going to affect their earnings throughout their career. However, if the athlete is already injured, a high protein diet can help accelerate the recovery of the injured tissue. Meaning, that a high protein diet has its place in the prevention and rehabilitation of injuries in sport. It’s also suitable for an injured athlete to replace a given amount of carbohydrates with some more protein, as they will be training less so energy demand is lower.

 

A high protein diet is also essential for anyone trying to lose body fat. Firstly, due to its effects on muscle growth/retention mentioned above, which enhances fat loss in a calorie deficit. Secondly, it provides a higher level of satiety compared with the two other macronutrients (carbohydrates and fats). This will result in less cravings for snacks between meals, making it much easier to achieve a consistent calorie deficit on a daily basis. Lastly, digesting food requires the use of calories, this is called the Thermic Effect of Food (TEF). Protein has a higher level of TEF compared with the two other macronutrients, providing a further benefit to help one achieve a calorie deficit.

 

Overall, I hope these reasons show you how a high protein diet can provide a whole host of benefits to anyone from any sub-section of the population, from the most sedentary of individuals right up to elite athletes. Also, from young children, right up to adults in their elderly years. The ideal way to ensure you are getting enough protein would be to base your meals around a varying your protein source. Some common examples would be eggs for breakfast, chicken for lunch and fish for tea. Each protein source is going to differ in calories so it’s important that you track protein alongside your caloric intake so that your nutrition is in line with your goals.

 

Coach Sam Joinson

An active combat sports athlete in Mixed Martial Arts and Brazilian Jiu-jitsu, Sam is a personal trainer who centres his practice around helping his clients move better, so they can feel better.

 

Sam has an expertise in biomechanics and has a great coaches eye when it comes to identifying discrepancies within movements and creating interventions.

 

He took up exercise in his youth as a way of managing anxiety and improving his body confidence and has been focused on the study of biomechanics, nutrition and psychology ever since, pushing his limits to try and achieve an excellent standard of physical performance and conditioning coaching for his personal training clients.

 

A recovering Scoliotic, Sam has dealt with a wide array of injuries as a result of compromised biomechanics and has used his practice to drastically reduce his symptoms and dysfunctions through a process of elimination.

 

Sam’s approach combines traditional weight lifting, movement training, breath work and concepts from psychology, anthology and sociology to achieve a holistic and balanced approach aimed at getting the most from his clients mental and physical development.

RESULTS

10 WEEK LEAN PHASE

24 KG WEIGHT LOSS

 

Understanding ‘Cardio’

‘Cardio’ is a term you will hear a lot in the gym. Usually in a negative way, with thoughts of, mundane, prolonged incline walking on a treadmill springing to mind. However, ‘cardio’ encompasses much more than long slow distance training. This article will delve into the many different types of ‘cardio’ and how you can use it to help reach your training goals.

 

Firstly, ‘cardio’ is short for cardiovascular exercise and can be defined as any exercise that increases heart rate and keeps it up. However, heart rate can be raised in so many different ways, all of which bring about a different adaptation. Therefore, it’s important to have your goals clearly defined because a training session to develop aerobic capacity will look very different from sessions used to build speed, speed endurance or lactate threshold. If you aren’t an athlete, it is likely you will be wanting to use CV exercise to improve your overall health or to lose weight. In which case, you will want to familiarise yourself with all types and use some of each in your training throughout the year.

 

When it comes to cardiovascular exercise, our body uses three energy systems. These are called the alactic system, lactic system and aerobic system. There is almost never a time at which all three systems aren’t working simultaneously. However, for most forms of exercise, one energy system will be being used a lot more than the other two.

 

 

If you want to develop speed, then you want your training to be focused on building the alactic system. The alactic system is used for high intensity exercise for up to approximately 13 seconds. It does not use oxygen and instead forms energy from recycling ATP using phosphocreatine stores in the muscle. These stores are very small however, hence why we can only utilise this system for 13 seconds before a prolonged rest (>3 minutes) so that the body can restore phosphocreatine levels. With that in mind, we can apply this to a training sessions to help develop this system. An example being 8 sets of 10 second sprints with 3 minutes rest. Many people don’t feel like they’re ‘working hard enough’ when doing this sort of training as they aren’t out of breath. However, looking back at what this system uses, it does not use oxygen, therefore when we train this system correctly, we do not create an oxygen debt and therefore do not feel out of breath. We can apply specificity to make this session more applicable to the goal. In very simple terms, runners will do this session on a track, cyclists on a bike and rowers on a row-erg or boat and so on.

 

The next system we can develop is the lactic acid energy system. The popular ‘HIT’ training falls into this category. This energy system derives energy from glucose. However, the oxygen debt from high intensity exercise results in lactic acid being produced, causing pain and this is why this energy can only be the predominant energy system for up to 3 minutes. When training, work intervals will be between 30 seconds and 3 minutes with rest intervals no longer than the work interval. This is so that the lactic acid cannot fully clear prior to the next interval, resulting in a gradually increasing tolerance to lactic acid. This is useful training for events which use this energy system such as 800m running. Sessions for this energy system can look very different. For example, 3 sets of 30 second sprints with 15 seconds rest. As well as, 6 sets of 3 minutes working hard with 3 minutes rest. Despite targeting the same energy system, the latter session is more aerobic, so it’s important to know what event you are targeting and tailoring your sessions towards that goal.

 

The final energy system is the aerobic energy system. This utilises oxygen and is best developed at around 70% of your maximum heart rate. An example for a 40-year-old would be (220-age) = Max Heart rate estimation. (220-40) = 180. 70% of 180= 126bpm. This will be the predominant energy system for any exercise lasting over 3 minutes. Therefore, this is going to be the predominant energy system for events such as 5km run or above.

It is worth noting, that if you are using cardiovascular exercise for general health then it is most productive to add a bit of each type of energy system training throughout the year. However, adherence is key, therefore it’s important to prioritise the type that you enjoy most and fits into your lifestyle.

Time Efficient Training

 

Designing a time efficient hypertrophy training programme

 

Why?

 

During certain periods of everyone’s life, life takes over and training needs to take a back seat. However, this should very rarely result in complete cessation of training. Making your schedule as time efficient as possible can be a real tool in helping you still carry out effective training sessions during busy periods in your life. Here are some factors that must be considered and altered when doing so:

 

 

Training Factor How to make it Time efficient and why?
Exercise Selection Primarily Choose Bi-Lateral Compound Lifts, as these will hit the most muscle groups and are typically the lifts you can easily load.
Set Structure Implement Supersets, Drop-Sets and Rest-Pause sets to increase volume without increasing overall session time by much.
Inter-set Rest Minimise inter-set rest. Typically, down to 1 minute.
Volume Implement minimum effective volume for growth, this is dependant one each muscle group and will vary slightly between individuals.

Beginning the fitness journey for elderly populations

During the later years of life, certain things can start to become harder, we gradually start to lose our strength, speed and co-ordination. For some people, this can unfortunately lead to a loss of independence. It is widely known that regular exercise can aid with vastly slowing down the ageing process, however, the proportion of people taking part in regular activity actually decreases with age. Therefore, it’s important to identify what barriers elderly people, exclusively, face when it comes to partaking in regular physical activity and try to combat them, as oppose to simply telling them that they should exercise.

 

The first, and in my opinion by far the most significant, barrier is social norms. Amongst the elderly generation, it is widely considered that exercise is something for younger people. This holds specifically true for resistance training, which is not only stereotyped for being exclusively for young people, but young men specifically- making older women twice as likely to disregard it. As well as being the most significant barrier, I also believe it is by far the most difficult to change. If someone has held a belief for 60+ years, the chances of them changing it are slim. Although, education goes a long way and it’s important to make small steps. An example of this would be encouraging a group of elderly people who already partake in aqua aerobics to try the light resistance class. And for the sedentary, instead of trying and get a book club into a strength training programme, start them off by encouraging a group walk. Also, from an individual point of view, if you are an elderly person who wants to become more physically active then putting yourself in the right environment, like a water aerobics class, is going to surround you with more like-minded individuals, and make it a lot less daunting should you choose to tackle a more demanding form of physical activity.

 

Next, there’s the physical barriers. Older people may have sustained many injuries over the years, which, combined with a natural loss of muscle elasticity and strength from sarcopenia, can make the prospect of more movement particularly less appealing than if someone had proposed the idea to them 30 years prior. To combat this, hiring the right professional can be key in making exercise pain free and enjoyable. A good personal trainer can identify any movement limitations you may have and provide an exercise programme which addresses these issues as well as making you stronger and healthier. For more serious issues, the right medical professional will be needed.

 

Next, there’s the fear of venturing into the unknown. Most people in their 20’s will have at least been to a gym a few times, even if they have not adhered to a programme they will have familiarity to what basic movements look like such as a squat or shoulder press. However, 40-60 years ago, gyms were a lot less common and therefore elderly people now haven’t acquired any knowledge of resistance training. Therefore, if they were to feel confident enough to go into a gym, they simply would not know where to begin, which can make the experience even more daunting and overwhelming than it already is. To combat this, there is a few options depending on one’s budget. The gold standard would be to hire a good personal trainer, who will provide a bespoke programme to you as well as educating you on correct exercise execution and the benefits of each exercise, so you can truly value the experience and the positive impact each part of the session can have on your life.

 

One important thing to note which often gets missed with elderly people is that their nutritional needs change as they get older. For instance, within the fitness industry it’s common knowledge that 2.2g of protein per kg of bodyweight per day, spread out over 4-6 servings will optimise protein synthesis, leading to optimal recovery. However, what is less widely documented is that protein requirements increase with age. The amount it increases is approximately 0.2g of protein per kg of bodyweight per day for every decade after 20’s. For example, someone in their 30’s would need 2.4g per kg of bodyweight per day and someone in their 40’s would need 2.6g per kg of bodyweight per day and so on. Now, this amount is particularly large once you get into the 60’s etc. Therefore, it’s important to recommend supplements that elderly people will enjoy, so that every meal isn’t just an enormous serving of meat in which will take a large amount of digestive power to breakdown.

 

Overall, many elderly people do experience barriers to exercise that many people fail to identify. That is why it’s important to meet them where they’re at, and help them in addressing them in a way that’s bespoke to that individual, to give them the best chance at adhering to a lifestyle of regular physical activity.

Are you reading this and are some points resonating with you? Would a small group personal training session for more elderly populations be something that you would be interested in? If so send us a message and if we can get a few individuals interested this is something that we would be happy to facilitate.

Journey of a 50kg weight loss transformation by Coach Jonny Molloy.

Celeste is a mum of 3 children. Her alarm goes off at 4:00am daily to begin her day. Her occupation is quite high stress as a highly successful manager at a supermarket. Celeste had never stepped foot in a gym in her life prior to this transformation.

 

Celeste had a consultation with Coach Jonny and discussed seeking help on improving her health and well-being, her main goal was to drive weight loss and some guidance and support on what program to focus on and how to begin her program as a complete stranger to the gym.

 

When most embark on a fitness journey a lot of the focus is on what the client needs to start doing but without the guidance and coaching of what the client needs to stop doing in order to achieve sustainable lasting results. A coach can help you navigate through all of this along your journey and provide you with the correct tools to stay on track with your goals.

 

Jonny believes that anyone can achieve life changing results as long they are willing to change and have trust in the process that their coach plans out for them.

 

Some people want to change but are you willing to change you?

 

Jonny’s coaching style strips back the shiny stuff and helps clients understand the fundamentals of what is required to lose weight and build lean muscle mass.

 

“It isn’t about what I can do for the client. The process is about what we can achieve when we work together as a team. When that clicks, anything is possible just like how Celeste has turned her life around by us working together.”

Short vs Long rest periods for Muscle Growth

Reference: Schoenfield et. al. (2016) Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance Trained Men.

 

Information on the study:

 

  • Trainees with at least 6 months resistance training experience were split into 2 groups

 

  • Both groups performed 7 compound lifts, for 3 sets of 8-12 reps, 3x per week, for 8 weeks

 

  • 1 group rested for 1 minute between sets, while the other rested for 3 minutes between sets

 

 

  • It was found that the longer rest group saw superior gains in all muscle groups when compared to the shorter rest group.

 

  • This supports the idea that longer rest periods are superior for hypertrophy

 

 

Application to real world:

  • With longer rest periods come longer overall sessions durations, unless you cut overall volume.
  • Overall volume has been shown to be a significant factor in muscle hypertrophy
  • Therefore, it may be worth only applying these long rest periods if you have the extra time free in your schedule to allow you to do so.