The most interesting and valuable articles of week #16 2019.
Strength Training Articles
Breaking Muscle described how to free yourself or your clients by restrictions in the article Free Yourself Through Imposing Strict Limits, it sounds counter-intuitive, however, providing rules for your clients and athletes, is actually in their best interest.
Picture Fit discussed HIIT vs Cardio – Which is Truly Better? Looking at the latest research comparing HIIT and steady-state cardio on weight loss and which is better short-term and which one is better long-term. Check it out
Men’s Health shared
- What 5 Strength Training Experts Taught Me About Getting In The Best Shape of My Life, simple and effective advice for your training program design.
- How to Give Your Workouts the Structure You Need for Success, a general overview of the use of undulating periodization for the average gym-goer.
Simplifaster described the importance of the aerobic system for the power athlete in the article Energy System Development Solutions for Baseball Pitchers, and provides examples of how to effectively develop the aerobic system.
The Bar Bend discussed Lunge Vs Split Squat — The Real Difference, what the difference between the two is, how to execute each one, the benefits of single-legged training, and different variations of lunges and split squats. Check it out
- For more information, also check Part 4: Lunging – There is more to Lunges than training quads and glutes
Tony Gentilcore took a deep dive into the anatomy of knees and ankles, the muscles surrounding these joints, common problems, and dysfunctions and how to correct it in the article Part III: Correcting The Knees And Ankles.
The Athletic Build outlined the use of The Dynamic Effort Method: Building Explosive Athletes, what the dynamic effort method is, the science behind it, exercise selection and how to apply it.
Jeff Nippard released
- The Best Way To Isolate The Chest For Growth, the muscular function of the chest, and the upper part of the chest, different exercise variations to target the upper part, and planning considerations. Check it out
- Supercompensation: Advanced Training For Max Muscle Gain (Science Explained), outlining what the supercompensation principle is, how it applies to training in general, and presenting recent studies on overreaching and hypertrophy. Check it out
Power Athlete HQ explained the importance of movement in the rehab process in the article Rehab To Performance: Movement.
Robertson Training Systems gave a good outline of the common challenges and technical flaws in a forward lunge, and how to correct them. Check it out
The Bar Bend listed 6 Best Leg Exercises for Mass, looking at the major muscle groups of the lower body, and their function, and how to best train them.
Elite FTS discussed Discipline in Training and Life, the balancing act between training and your day-to-day life.
YLM Sports Science outlined
- a study on circadian rhythms and their effect on training adaptation on muscle mass and strength gains in the article The Effects Of Time Of DayOn Adaptations In Skeletal Muscle Hypertrophy And Muscle Strength.
- The why and how to program for better athleticism, the benefits of backward running for athletes. I would be a bit cautious if the benefits still exist for highly trained athletes though.
- The New 40-30-5 Method, an interesting piece on the importance of TUT (time under tension), I don’t necessarily agree with all claims in this article, however, there is some good information on TUT and classification on TUT on muscle growth.
- 10 Overcomplicated Things Trainers Say, an entertaining read, that carries a lot of truth.
Science For Sports explained How to test an athlete’s max. strength on a shoestring budget, the challenges with max strength testing, the use of technology, and a cost-effective alternative.
- Post-Activation Potentiation: How This Unique Training Trick Can Help You, what PAP (post-activation potentiation) is, the results of a recent PAP study, and how to apply it to your training.
- What Is ‘Load Management’ and Why Does it Matter for Athletes? What load management is, how to calculate the training load, and how to apply it.
The PTDC listed The Ten Commandments of Personal Training, not only for personal trainers but for everyone, who trains others.
The Bar Bend outlined the basics of Intermittent Fasting 101: A Guide to Benefits, Muscle Gain, and More, the different variations of intermittent fasting, the physiological processes at work during intermittent fasting, and how to apply it to your training goals. Check it out
Renaissance Periodization shared The RP Diet 2.0 | Chapter 17 | Facts and fallacies, how to use your common sense to identify fallacies, and listing the most common fallacies. Check it out
Bodybuilding.com discussed Pre-Workouts Explained, what pre-workouts are, the ingredients, that should be in a pre-workout, when to take it, and much more. Check it out
Men’s Health asked Are You Doing Your Goblet Squats Right? Here’s How to Tell, a good, simple and straightforward outline of how to do the KB Goblet Squat.
The Bar Bend explained How to Perform Goblet Squats, the correct technique, benefits, muscular activation, different variations, and programming considerations.
Olympic Lifting Articles
Catalystathletics discussed Thoracic Spine Mobility for Olympic Weightlifting, the function of the thoracic spine, important considerations when mobilizing your thoracic spine and how to add strengthening drills to improve T-spine mobility. Check it out
Juggernaut Training System shared Programming for Weightlifting | Long Term Planning, where the planning process starts, outlining the different periods and its’content, and the importance of process over goals. Check it out
Starting Strength explained how to Fixing the Hard Cases in the Deadlift, exercises progressions and cues for those who have difficulties controlling the lower back in the deadlift. Check it out