Losing fat and building muscle seem impossible sometimes. You go to the gym two or three times per week, run on the treadmill, walk a few extra blocks to work in the morning and do the obligatory push-ups before bed, but nothing seems to work. Sure, you’ve made gains, but you’re still a long way from looking like the lean, muscular and ripped fitness models in FitnessRx. Science has an answer for you!
Cherry juice appears to be the real deal for protecting muscle tissue from damage during intense exercise ranging from marathons to monster weight-training workouts. A London South Bank University study found that cherry juice accelerated recovery after intense strength exercise.
Pedro Alcaraz and colleagues from Spain found that circuit training using heavy weights was just as effective for increasing strength as a traditional high intensity weight-training program.
The few studies that examined failure training showed that it increased muscle mass and strength slightly better than other training techniques. However, it also delayed recovery.
David Nieman and colleagues from Appalachian State University found that people expended an additional 190 calories after 45 minutes of vigorous cycling.
“Should I bulk or cut” used to be the most popular question among new and even intermediate lifters, but now there's a new strategy everyone's arguing over: the “recomp,” or body recomposition.
Brad Schoenfeld from Global Fitness Services in Scarsdale, New York concluded that drop sets, supersets, heavy negatives and forced repetitions are effective for maximizing muscle tension and triggering muscle growth in fast and slow twitch muscle fibers.
The deadlift is an effective basic exercise used widely for developing massively thick erector muscles of the spine. It is mechanically simple, but it requires a huge amount of effort, probably only second to squats. It can be both a blessing and a curse.
Maybe your high school gym coach had you do sit-ups during gym class, and you did what you were told to avoid getting detention or being sent to the principal’s office. The truth is, you should have told your coach, “Wait a minute, bub— doing sit-ups might overload the abs, but they also cause back injury.”
A University of Nebraska study found that running economy— the oxygen cost of running at a particular speed— decreased during barefoot running compared to shoe running on a treadmill and running track.