The most valuable and interesting articles in week #38 2018

Strength Training Articles

T-Nation shared a Tip: Science Reveals the Best Workout Split presenting a study comparing different split routines and full-body routines on muscular hypertrophy.

Tony Gentilcore asked How Often Should You Strength Train? discussing the importance of training frequency, and what you can realistically expect from lower training frequencies.

Barbell Shrugged discussed Kettlebell Windmills – Core Training, the correct form, regressions for those who don’t possess the required flexibility yet, and the benefits of the Kettlebell Windmill. Check it out

Fitness & Power discussed How quickly will you lose muscle mass once you stop working out? presenting a study, that compared young adults and older adults and their rate of muscle loss, and the ability to recover from the decrease in muscle mass.

Omar Issuf explained Why Your Bench Press Is Weak (Fix Your Elbows), the importance of a correct elbow position to transfer the forces correctly into the bar and move bigger weights. Check it out

PictureFit asked Are 15 Minute Workouts Good Enough? discussing a study comparing different volume groups, and the most important findings. Interestingly the low volume group demonstrated the same strength gains as the higher volume groups, whilst it fell short to develop other parameters. Check it out

Simplifaster explained How to Simultaneously Train Speed and Strength for High Performance, why to train for strength and speed simultaneously, why strength training alone has little transfer on speed development and how to bridge the gap between speed and strength.

Alan Thrall listed 10 Tips For Novice Lifters, Alan’s lessons learned about bracing, equipment, logging your training, bar placement on the squat, conditioning and much more. Check it out

Breaking Muscle claimed Don’t Separate Flexibility And Mobility: You Need Both distinguishing flexibility and mobility with their own definition and outlining why you need both of them.

Power Athlete HQ outlined The Life Cycle Of A Goal, an interesting read and bit of a philosophical approach to explaining that goals also undergo a life cycle and change throughout the life of an athlete.

The Bar Bend listed 11 Things I Would Tell My Younger Self (About Lifting) lessons learned about lifting, exercise selection, planning and nutrition.

Power Training Articles

Elite FTS outlined a selection of upper body power exercises, that can be performed with bodyweight. Check the article for the explanations Bodyweight Training for Upper-Body Strength and Power and the video for demonstrations

Nutrition Articles

T-Nation listed 4 essential points for every diet to be successful in the article One-Rule Diets That Work Every Time

Barbell Shrugged discussed Paleo for Performance, a bit of a longer talk, if you have the patience to sit through it, you can pick up some useful infos about paleo and food choices dos and donts. Check it out

Squat Articles

The Bar Bend outlined Overhead Squat Ultimate Guide discussing the Overhead Squat form and technique, Overhead Squat benefits, muscular activation, programming considerations and Overhead Squat alternatives.

T-Nation shared a Tip: Customizing the Squat the pros and cons of the different squat variations and when to chose them.

Elite FTS presented Dave Tate and Ed Coan Coach the Squat at Omaha Barbell, impressions of two great squatters coaching others to squat, including some really interesting cues. Check it out

Olympic Lifting Articles 

Aleksey Torokhtiy explained Periodization Part 3 outlining changes in intensity and volume leading up to a competition. Also, check out Part 1 and Part 2.

All Things Gym showed an impression from Dmitry Klokov 152.5kg Behind the Neck Snatch Grip Press Check it out yourself

https://www.instagram.com/p/Bn4Wu74hLl3

Catalystathletics outlined

  • the reasons for a slow turnover in the Snatch and what you can do about it in the article Ask Greg: Slow Snatch Turnover
  • Decreasing Receiving Depths in the Olympic Lifts – Consistent Motion & Meeting the Bar, how to avoid ingraining a wrong movement pattern and how to adjust the receiving with different loads. Check it out

Deadlift Articles 

T-Nation shared a Tip: The Best Hip Hinge a necessary pre-requisite before attempting to Deadlift heavy.