strength training

Effect of massage on muscle soreness

Effect of massage on muscle soreness

Zainuddin et al. (2005) examined the effects on massage post workout on recovery. Subjects performed bicep and tricep exercises bilaterally. One arm received a sports massage several hours post-training and subjects would do a second training session. Data was collected concerning max strength levels, soreness, swelling of muscles, and blood drawn for creatine kinase activity. This(…)

Functional exercise muscle activation

Functional exercise muscle activation

Dr. Stuart McGill has spent the last 5 years changing how we view spinal mechanics, injuries and rehabilitation. McGill et al 2009 used EMG on trained male university athletes to measure muscle activation during functional exercise. These included a walk-out, overhead cable push, lateral cable walkout, good morning and bowler’s squat. EMGs show that muscle(…)

Weightlifting and senior health

Weightlifting and senior health

Singh et al 2011 placed 124 patients admitted to hospital for hip fracture in 2 random groups of standard rehab and standard rehab with high intensity weightlifting, nutrition counselling, vision counselling, depression support and home safety modification education. Risk of death was down by 81%! Nursing home admissions were down by 84%! Basic activities of(…)

EMG for muscle activation

EMG for muscle activation

Contreras et al (2010) hooked an EMG up to several strength trained university men to determine which exercise activates which muscle the most. The results confirmed some standard training ideas and brought forth new ones. Biceps scored the highest mean activation with wide-grip weighted pull-ups, wide parallel-grip weighted pull-ups and ez-bar curls. Latissimus dorsi scored(…)

5×5

5×5

Previously, we’ve discussed the 5/3/1 training system developed by Jim Wendler to help those interested in powerlifting. Another common training system is the 5×5. Its been used for decades but is generally neglected in terms of foundational training. Basically, by training one’s 5-rep max consistently, one stimulates strength but gets greater benefits in terms of(…)