http://fitmarker.com/ Stories tagged strength en-us Mon, 21 May 2012 15:25:56 -0500 http://fitmarker.com/motivation/the-power-of-belief/ Wed, 09 May 2012 03:55:38 -0500 http://fitmarker.com/motivation/the-power-of-belief/ http://fitmarker.com/weight-training/associations-of-maximal-strength-and-muscular-endurance-test-scores-with-cardiorespiratiory-fitness-and-body-composition/ Tue, 08 May 2012 13:56:55 -0500 http://fitmarker.com/weight-training/associations-of-maximal-strength-and-muscular-endurance-test-scores-with-cardiorespiratiory-fitness-and-body-composition/ http://fitmarker.com/weight-training/effects-of-combined-endurance-and-strength-training-on-muscle-strength-power-and-hypertrophy-in-40-67-year-old-men/ Abstract: Both strength and endurance training have several positive effects on aging muscle and physical performance of middle-aged and older adults, but their combination may compromise optimal adaptation. This study examined the possible interference of combined strength and endurance training on neuromuscular performance and skeletal muscle hypertrophy in previously untrained 40-67-year-old men. Maximal strength and muscle activation in the upper and lower extremities, maximal concentric power, aerobic capacity and muscle fiber size and distribution in the vastus lateralis muscle were measured before and after a 21-week training period. Ninety-six men [mean age 56 (SD 7) years] completed high-intensity strength training (S) twice a week, endurance training (E) twice a week, combined training (SE) four times per week or served as controls (C). SE and S led to similar gains in one repetition maximum strength of the lower extremities [22 (9)% and 21 (8)%, P<0.001], whereas E and C showed minor changes. Cross-sectional area of type II muscle fibers only increased in S [26 (22)%, P=0.002], while SE showed an inconsistent, non-significant change [8 (35)%, P=0.73]. Combined training may interfere with muscle hypertrophy in aging men, despite similar gains in maximal strength between the strength and the combined training groups. ]]> Fri, 20 Apr 2012 03:02:52 -0500 http://fitmarker.com/weight-training/effects-of-combined-endurance-and-strength-training-on-muscle-strength-power-and-hypertrophy-in-40-67-year-old-men/ http://fitmarker.com/weight-training/resistance-exercise-load-does-not-determine-training-mediated-hypertrophic-gains-in-young-men/ Abstract:We have reported that the acute post-exercise increases in muscle protein synthesis rates, with differing nutritional support, are predictive of longer-term training-induced muscle hypertrophy... ...There was no correlation between phosphorylation of any signalling protein and hypertrophy. In accordance with our previous acute measurements of muscle protein synthetic rates a lower load lifted to failure resulted in similar hypertrophy as a heavy load lifted to failure. Summary: So basically, training to failure with decent volume is a better indicator of growth than the weight on the bar itself. This makes sense, as light powerlifters lift immense loads and still manage to stay in their respective weight class. ]]> Fri, 20 Apr 2012 01:21:07 -0500 http://fitmarker.com/weight-training/resistance-exercise-load-does-not-determine-training-mediated-hypertrophic-gains-in-young-men/ http://fitmarker.com/weight-training/associations-of-maximal-strength-and-muscular-endurance-test-scores-with-cardiorespiratory-fitness-and-body-composition/ Abstract: The purpose of the present study was to assess the relationships between maximal strength and muscular endurance test scores additionally to previously widely studied measures of body composition and maximal aerobic capacity. 846 young men (25.5±5.0 yrs) participated in the study. Maximal strength was measured using isometric bench press, leg extension and grip strength. Muscular endurance tests consisted of push-ups, sit-ups and repeated squats. An indirect graded cycle ergometer test was used to estimate maximal aerobic capacity (VO2max). Body composition was determined with bioelectrical impedance. Moreover, waist circumference (WC) and height were measured and body mass index (BMI) calculated. Maximal bench press was positively correlated with push-ups (R=0.37, p<0.001), grip strength (R=0.12, p<0.001) and sit-ups (R=0.12, p<0.001) while maximal leg extension force revealed only a weak positive correlation with repeated squats (R=0.05, p<0.001,). However, moderate correlation between repeated squats and VO2max was found (R=0.30, p<0.001) In addition, BM and body fat correlated negatively with muscular endurance (R=0.10-0.22, p<0.001), while FFM and maximal isometric strength correlated positively (R=0.13-0.20, p<0.001). In conclusion, muscular endurance test scores were related to maximal aerobic capacity and body fat content, while fat free mass was associated with maximal strength test scores and thus is a major determinant for maximal strength. A contributive role of maximal strength to muscular endurance tests could be indentified for the upper, but not the lower extremities. These findings suggest that push-up test is not only indicative of body fat content and maximal aerobic capacity but also maximal strength of upper body, whereas repeated squat test is mainly indicative of body fat content and maximal aerobic capacity, but not maximal strength of lower extremities. ]]> Tue, 17 Apr 2012 11:44:28 -0500 http://fitmarker.com/weight-training/associations-of-maximal-strength-and-muscular-endurance-test-scores-with-cardiorespiratory-fitness-and-body-composition/ http://fitmarker.com/weight-loss/less-body-fat-improves-physical-and-physiological-performance-in-army-soldiers/ Abstract: The purpose of this study was to compare physical and physiological fitness test performance between Soldiers meeting the Department of Defense (DoD) body fat standard (< or = 18%) and those exceeding the standard (> 18%). Ninety-nine male 101st Airborne (Air Assault) Soldiers were assigned to group 1: < or = 18% body fat (BF) or group 2: > 18% BE. Groups 1 and 2 had similar amounts of fat-free mass (FFM) (66.8 +/- 8.2 vs. 64.6 +/- 8.0, p = 177). Each subject performed a Wingate cycle protocol to test anaerobic power and capacity, an incremental treadmill maximal oxygen uptake test for aerobic capacity, isokinetic tests for knee flexion/extension and shoulder internal/external rotation strength, and the Army Physical Fitness Test. Results showed group 1: < 18% BF performed significantly better on 7 of the 10 fitness tests. In Soldiers with similar amounts of FFM, Soldiers with less body fat had improved aerobic and anaerobic capacity and increased muscular strength. ]]> Tue, 17 Apr 2012 11:38:32 -0500 http://fitmarker.com/weight-loss/less-body-fat-improves-physical-and-physiological-performance-in-army-soldiers/ http://fitmarker.com/weight-training/effects-of-weightlifting-vs-kettlebell/ The Abstract "The present study compared the effects of six weeks of weightlifting plus traditional heavy resistance training exercises vs. kettlebell training on strength, power, and anthropometric measures. Thirty males were randomly assigned to one of two groups: 1) weightlifting (n = 13; mean ± SD, age: 22.92 ± 1.98 y; body mass: 80.57 ± 12.99 kg; height: 174.56 ± 5.80 cm); or 2) or kettlebell (n = 17; mean ± SD, age: 22.76 ± 1.86 y; body mass: 78.99 ± 10.68 kg; height: 176.79 ± 5.08 cm) and trained two times a week for six weeks. A linear periodization model was used for training; weeks 1-3 volume was 3×6 (kettlebell swings or high pull), 4×4 (accelerated swings or power clean), and 4×6 (goblet squats or back squats) and volume increased during weeks 4-6 to 4×6, 6×4, and 4×6, respectively. Participants were assessed for height (cm), body mass (kg), and body composition (skinfolds). Strength was assessed by the back squat 1RM while power was assessed by the vertical jump and power clean 1RM. The results of this study indicated that short-term weightlifting and kettlebell training were effective at increasing strength and power. However, the gain in strength using weightlifting movements was greater than that for kettlebell training. Neither method of training led to significant changes in any of the anthropometric measures. In conclusion, 6 weeks of weightlifting induced significantly greater improvements in strength compared to kettlebell training. No between-group differences existed for the vertical jump or body composition." ]]> Tue, 10 Apr 2012 21:49:15 -0500 http://fitmarker.com/weight-training/effects-of-weightlifting-vs-kettlebell/ http://fitmarker.com/fat-loss/secrets-to-a-supercharged-workout-burn-more-fat-build-more-muscle-spend-less-time-shareitfitness-com/ Tue, 07 Feb 2012 16:07:59 -0600 http://fitmarker.com/fat-loss/secrets-to-a-supercharged-workout-burn-more-fat-build-more-muscle-spend-less-time-shareitfitness-com/ http://fitmarker.com/strength-training/forge-fitness-strength-exercises-for-mixed-martial-arts/ Thu, 08 Dec 2011 06:01:17 -0600 http://fitmarker.com/strength-training/forge-fitness-strength-exercises-for-mixed-martial-arts/ http://fitmarker.com/weight-training/t-nation-the-contreras-files-volume-i/ Wed, 07 Dec 2011 07:44:44 -0600 http://fitmarker.com/weight-training/t-nation-the-contreras-files-volume-i/