Scientific basis for muscle training information
How to train the lower extremities
Knowledge of participant-specific internal loading conditions is essential to ensure efficient and targeted training methods with low risk of injury during strength training. The purpose of this study will be to use musculoskeletal simulation to calculate lower extremity muscle strength during the deadlift, good morning, and squat segments of strength training.
Eleven participants will be included in the study.
evaluated by performing 10 different variations of the split squat by varying step length and maximal frontal tibial angle, 13 participants were measured by performing deadlift and good morning exercises.
Using an individual musculoskeletal model, the quadriceps ( four parts), hamstrings (four parts) and m force. The gluteus maximus (three parts) was calculated.
As a result.
The deadlift resulted in the greatest load on the quadriceps, especially the vastus externus and intermedius (18-34 N / kg), while the split squat (13-27 N / kg) showed the greatest load on the rectus femoris, but not on the posterior thigh (8-10 N / kg).
The hamstrings were loaded isometrically during good mornings, but dynamically during deadlifts. The gluteus maximus, the greatest loading was observed with the forelimb split squat (max 25 N/kg), but the deadlift produced increasingly greater loading with a wider range of motion at the hip and knee.
In conclusion.
The deadlift is able to activate all muscles of the entire lower limb.
In the split squat, the rectus femoris can be targeted for activation, but the peripelvic muscles can also be targeted. In the Goodmornings, shifting to the hamstring side can serve the purpose of preventing ACL injury.
And by adjusting the joint angle, the load on the muscles can be adjusted.
Schellenberg, F., Taylor, W.R. & Lorenzetti, S. Towards evidence based strength training: a comparison of muscle forces during deadlifts, goodmornings and split squats. BMC Sports Sci Med Rehabil 9, 13 (2017). Available at: https://doi.org/10.1186/s13102-017-0077-x
Mouthguards
In this study, we asked whether it would make any difference if taekwondo athletes wore mouth guards while weight training. The study was to find out.
Contents of the study
The purpose of this study was to analyze the effect of wearing or not wearing a mouth guard on masticatory muscle tone and stiffness in male taekwondo athletes during high-intensity weight training.
The participants were male taekwondo athletes between the ages of 18 and 22.
Twenty-four men were randomly divided into a control group (CON; without mouthguard; n = 12) and an experimental group (MOG; with mouthguard; n = 12). Tension and stiffness of the masticatory muscles were measured after weight training at a level of 70% of one repetition maximum.
The results of this study showed that there was no difference in masticatory muscle tone within and between groups after the experiment. In addition, masticatory muscle stiffness was significantly higher on the dominant side of the MOG, but there was no difference between groups, within groups, or interactions.
Explanation
The results showed that there was no effect on the masticatory muscles when taekwondo athletes wore mouth guards during weight training, where the weight was 70% of the maximum weight that could be lifted and repeated one time.
In general, mouth guards are used when there is a problem with the oral environment, because it is believed that the chewing process is inadequate, and thus the body cannot exert its strength. I've also talked to specialists who recommend wearing a mouth guard to protect your teeth rather than to increase muscle output.
Surprisingly, it seems to shave the back teeth.
Wang JS, Seo DW, Cha JY. Mouthguard-effect of high-intensity weight training on masticatory muscle tone and stiffness in taekwondo athletes. Rehabil. 2020;16(6):510-515. published 2020 Dec 28. doi:10.12965/jer.2040698.349
Hormone administration for muscle growth
This study is about whether adults who add growth hormone to stimulate muscle growth will achieve the desired growth. This was the subject of the study.
The conclusion of the study
The growth hormone group showed an increase in total body protein synthesis, but no visible change or increase in body or limb circumference.
The study
Sixteen men (21-34 years old) were divided into two groups: one group received GH treatment plus resistance training, and the other group received placebo plus resistance training for a 12-week intervention period.
Both groups were asked to follow the same training menu.
In both groups, there was an increase in body water content.
Muscle size, muscle strength, and muscle protein increased in both groups.
The difference between the two groups was in the rate of total body protein synthesis.
The difference between the control group and the control group was in the rate of whole-body protein synthesis, which increased the efficiency of synthesizing ingested protein instead of throwing it away, but this did not contribute to muscle hypertrophy.
Available from: https://doi.org/10.1152/ajpendo.1992.262.3.E261
Resistance Training and Diet
What do you refer to when following up on the diet aspect of your training?
The study
This is a meta-analysis to determine if dietary protein augments resistance exercise training (RET).
With reference to data from 49 studies with 1863 participants.
The effect of protein supplementation on the increase in lean mass (FFM) was
decreased with increasing age and was more effective in individuals who underwent resistance training. Protein supplementation in excess of a total protein intake of 1.62 g/kg/day was associated with
did not result in any further RET-induced gain in FFM.
Conclusion.
In healthy adults, dietary protein supplementation resulted in significant gains in muscle strength and size changes during long-term RET. As age increases, training experience increases and the effectiveness of protein supplementation during RET increases. Protein supplementation does not contribute further to the increase in FFM with RET if protein intake exceeds about 1.6 g / kg / day.
Morton RW 1, Murphy KT 1, McKellar SR 1, Schoenfeld BJ 2, Henselmans M 3, Helms E 4, Aragon AA 5, DeVries MC 6, Banfield L 7, Krieger JW 8, Phillips SM 1.
Home Training or Gym?
This will be a study to investigate whether home training or gym is better for health maintenance exercise.
The study
The study was conducted on 100 healthy adults.
The study was conducted in Australia.
The intervention was divided into two groups: those who attended the gym for 12 months and those who received exercise instruction by phone for 12 months.
The intervention was divided into two groups: those who attended the gym for 12 months and those who received exercise guidance over the phone for 12 months. Each session lasted 30 minutes, and those who attended the gym were able to train in individual sessions.
Participants were interviewed about their QOL every three months.
Conclusion
After 12 months, there was no significant data on the health status of each participant.
Gym-goers were more costly than phone-followers, costing AUD 4,000 more.
In conclusion, the results are not that different whether you are at home or at the gym if you have guidance.
https://doi.org/10.1016/j.jphys.2017.11.010
Protein intake in strength training
The information is outdated, but it seems to be from a study that can be helpful.
The study
Diet of Bodybuilders
Eighteen manuscripts that met the eligibility criteria were reported for 385 participants. Most of the studies were published in the 1980s and 1990s, and three were published in the last five years.
The energy intakes were.
10 to 24 MJ/day in men
4 to 14 MJ/day for women.
Protein intake was
1.9 to 4.3 g/kg for men
Protein intake ranged from 1.9 to 4.3 g/kg for men and from 0.8 to 2.8 g/kg for women.
Carbohydrate and fat intake was less than 6 g/kg/day and less than 30% of energy, respectively. Carbohydrate intakes were below and protein (male) intakes were above current recommendations for muscular athletes, without considering studies of the quality and distribution of key nutrients during the day.
The most commonly reported dietary supplements were protein powders/liquids and amino acids.
This study could not provide details on the rationale for different dietary intakes. The contribution of dietary supplements is also often not reported.
Conclusion.
This review demonstrates that the literature describing the dietary intake habits of competitive bodybuilders is outdated and often of poor quality. The reporting of intakes required more detail and elaboration of the rationale for their use. This review suggests that there is a need for high-quality contemporary research in this area, which may reveal dietary strategies worthy of scientific investigation.
Spendlove J 1, Mitchell L, Gifford J, Hackett D, Slater G, Cobley S, O'Connor H.
Advantages and Disadvantages of Doping
This is not to say that we recommend it, but we believe that having it as knowledge will help deter it, so we will introduce it here.
Drugs used
Steroid hormones
Androstenedione
Human growth hormone
Erythropoietin
Diuretics
Creatine
Stimulants
With such a wide variety of drugs, it is possible for athletes to ingest these drugs in unexpected ways if they are not careful.
Benefits
Promotes muscle formation. They seem to be sought after for their appearance and recovery effects.
Risks
The following are the risks that occur in men
Prominent breasts
Shrunken testicles
Infertility
Prostate enlargement
The following are risks that occur in women
Low male voice
Increased body hair
Increased pubic area
Balding head
Disruption of menstrual cycle
These are things that can happen to both men and women.
Acne
Susceptibility to tendonitis and tendon rupture
Liver abnormalities and tumors
Increased LDL cholesterol
Decrease in HDL cholesterol
High blood pressure
Heart disease
Mental disorders
Developmental problems in teens
Drug addiction
As you can see, it's not good.
These are just some of the advantages and disadvantages of steroids. Other drugs have been reported to cause diabetes, muscle weakness, and other unintended side effects. There is a very small price to be paid for the temporary effects.
I've seen more and more books on how to increase testosterone, but I don't recommend relying on drugs to increase testosterone, although it's fine to increase it physiologically through nutrition and behavior.
Whey Protein
I think it is obvious that whey protein is good for muscle development, so I did some research to find out if it has any other positive effects. So, we looked into what else it can do for you.
What you can expect
Eczema: If you give your child whey protein before the age of 3, they are less likely to develop eczema. There is also a report that eczema is less likely to occur if children are taken before the age of 3.
Allergies: It has been reported that infants who are given whey protein from 3 to 12 months of age are less likely to have allergic reactions.
0 Weight loss in HIV/AIDS patients: There was no specific guideline for consumption, but the report was surprising. I found this report surprising.
So far, these are the effects that can be contributed other than muscle development.
The following were reported to have little or no evidence
0 No weight loss in obesity and overweight
No effect on pain and stiffness due to inflammation such as rheumatism
No effect on muscle disease (myopathy).
No improvement in hypertension. And no improvement in hypercholesterolemia has been reported.
I was discouraged by people who were motivated to exercise because they wanted to lose weight or had abnormal blood values in their physical examination. But it is better to improve them with food management and exercise habits.
