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Bench Press and Push-up at Comparable Levels of Muscle... : The Journal of Strength & Conditioning Research

Calatayud, Joaquin; Borreani, Sebastien; Colado, Juan C.; Martin, Fernando; Tella, Victor; Andersen, Lars L.<p>Journal of Strength and Conditioning …

Exercise

6 Ways to Keep Getting Stronger

Here's what you need to know...<p>All progression models have their limits. These advanced strategies will allow you to keep getting stronger.<br>• End every …

How to Set S.M.A.R.T. Goals

At the beginning of each year, people set training goals with the best of intentions. Faster, longer, stronger..

The 100 Laws of Muscle

There is no perfect training program. In fact, very intelligent, very successful coaches often disagree with one another. That means you're going to …

Knee Biomechanics: What is “screw home” rotation?

Often we take for granted our body’s ability to move. Movement occurs quickly and often without thought. But take a deeper look beneath the surface …

Biomechanics

My Biggest Regret As A Strength Coach

Defranco Fitness Tips: How to Perform a Box Jump

Summary<p>It is important to incorporate some dynamic movements into your training, whether you are an athlete or a weekend warrior. Performing dynamic …

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404 Error<p>Sorry! That page doesn’t seem to exist.<p>The page you are trying to view may have been removed, changed or is temporarily unavailable, but …

Spelling

10 Great Things About Lifting Weights

Here's what you need to know...<p>Lifting weights allows you to overcome your genetic constraints.<br>• Contrary to what non-training people think, a great …

Use It or Lose It: The Third Pillar of Fitness - Flexibility

<b>I always did well on the sit and reach test as a kid.</b> As the son of a professional ballerina, apparently I was born with a decent degree of natural …

All-Out Intervals

What happens when you throw workout pacing out the window?<p>When you’re doing an interval session, does it matter how you pace the intervals? Or is your overall power output (or, for runners, overall time) the only thing that matters? A new study from researchers at Murdoch Unviersity in Australia, …

Combining Strength and Endurance Training

How much do they interfere with each other?<p>This isn't breaking news, but I think it's interesting. While looking through some presentations from last year's Pan Pacific Conference of Medicine and Science in Sport (for a story I'm working on), I stumbled across John Hawley's presentation, "Endurance …

Is VO2max Proportional to Weight?

Fat and muscle have different effects on oxygen transport.<p>Maximal oxygen uptake, or VO2max, tells you how fast you can deliver oxygen for use by your muscles. Its basic units are volume (i.e. liters of oxygen) per unit time (i.e. minutes). But the VO2max values we usually discuss are also scaled by …

Epigenetics and Fitness

Can you pass on acquired traits (like fitness) to your children?<p>My column this week in the <i>Globe and Mail</i> looks at the links between epigenetics and fitness/health:<p><i>Skipped the gym yesterday? Oops – now your unborn kids, and their kids, are going to struggle with weight and cholesterol for their</i> …

How Exercise Protects the Brain from Depression

Study suggests a new protective role for fit muscles.<p>Researchers at Sweden's Karolinska Institute published a neat study in the journal <i>Cell</i> last week that may shed some light on how and why exercise fights depression (press release here). It's fairly complicated stuff (to me, at least), and it's a …

Suppressing Emotion Makes You Slower

Willpower is a finite resource, study finds.<p>In the name of science, University of Portsmouth psychology researcher Chris Wagstaff showed volunteers "a 3-min video excerpt that shows an Asian woman causing herself to throw up and who subsequently eats her own vomit." Some of the volunteers were …

Should You Warm Up Your Breathing Muscles?

Researchers test pre-race "inspiratory muscle exercise."<p>I blogged last year about "inspiratory muscle training" -- the idea that deliberately training the muscles you use to inhale could help performance in endurance sports. It's still a controversial idea, with enough evidence to be intriguing but …

How Much Does Practice Matter?

A new analysis measures the contribution of "10,000 hours."<p>Is greatness born or made? That's been a simmering public debate for the last decade, thanks to books about the "10,000-hour rule" and counterpoints like David Epstein's <i>The Sports Gene</i>. A big new meta-analysis was published over the summer …

Strong Ankles Fight Off Age-Related Slowdown?

It's not about the knees or hips, Finnish researchers suggest.<p>As you get older, various muscles and joints start to work less effectively. But which are the key muscles that matter most when it comes to walking and running? That's the question a group of researchers at the University of Jyväskylä …

Running Economy Affects How Much You Heat Up

Less efficient runners burn extra energy and generate more heat.<p>There's a neat new study out in the <i>Journal of Applied Physiology</i> about how fitness and running economy affect thermogulatory responses (i.e. how much you heat up and how much you sweat) during running, from Ollie Jay's group at the …

What Type of Exercise Affects Your Immune System?

How long, rather than how hard, may determine immune response to exercise.<p>Exercise helps strengthen your immune system, but too much exercise weakens it. So what determines the sweet spot? That's the question asked by a neat new study from Neil Walsh and his colleagues at Bangor University, just …

Exercise, Alzheimer's, and Fruit

Running (and apples) are good for the brain... and more is better.<p>Alison Wade recently wrote for<i>RW Newswire</i> about the latest results from the National Runners' and Walkers' Health Study, which found that running lowered the risk of dying from (or with) Alzheimer's during the study period by as much …

The Brain Needs Oxygen

Elite Kenyan runners maintain high levels of oxygen in the brain when they race.<p>There's an interesting new study on cerebral oxygenation -- the amount of oxygen reaching the brain -- in elite Kenyan runners, just published in the <i>Journal of Applied Physiology</i> (press release here). It's the latest in …

The Epigenetics of Endurance Training

One-legged training study switches on or off genes related to metabolism, inflammation.<p>If you see a bunch of Swedes walking around in circles, you've probably found the subjects from the latest study on exercise and epigenetics, which was just published in the journal <i>Epigenetics</i> (press release …

Keeping Warm Might Lower Risk of Catching Cold

Study suggests old folk wisdom has validity.<p>From the science-backs-folk-wisdom department comes news that keeping your body warm and your nose covered might lower your risk of catching the common cold.<p>Writing in the <i>Proceedings of the National Academy of Sciences</i>, researchers from Yale University …

Sleep Hours and Injury Rates

Can you fight off injury by spending more time in bed?<p>From the "picture is worth a thousand words" department:<p>That's data from a study that monitored injury rates among 112 athletes at a junior high/high school in Los Angeles, published last year in the <i>Journal of Pediatric Orthopaedics</i>. The …

Overdrinking, Not Low Sodium Intake, Leads to Hyponatremia

Study finds little role for sodium supplementation in the potentially dangerous condition.<p>The potentially fatal condition known as exercise-associated hyponatremia stems from drinking too much on the run, rather than not taking in enough sodium, according to research published in <i>Medicine & Science</i> …

The Paleo Diet: Claims vs. Evidence

Feature<p>The SCJ is the professional journal for strength coaches, personal trainers, physical therapists, athletic trainers, and other health …

Paleo Diet