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Autor: markyoung
~ 29/07/10
Okay…it has been a while since I posted one of these, but I figured I’d drop a couple things I think are worthy of reading.
1. Optimal Rest Intervals for Strength and Hypertrophy
So you’ve probably been told that long rest intervals during training are important for strength and shorter rest intervals are for hypertrophy. Well, I just found this site this week and Bryan Chung (who writes the blog) takes a solid look at a study that is examining these very things. He’s not a coach or trainer, but he is a medical science researcher and sits on the board for the Clinical Journal of Sports Medicine so he knows his stuff. Check out the excellent research review HERE.
2. Movement
As my readers probably know, I can be a little bit of a doubting Thomas when it comes to training and nutrition related information. At the same time, I can appreciate when someone has contribued a lot of great stuff to this industry and I’m interested to see what Gray Cook will present in his new book Movement. Recently Laree Draper posted the following three posts by Gray Cook on her blog and I think they made for some great reading. Check out parts 1, 2, and 3.
3. Webinar Notice
My friend (and PhD Candidate) Mike T Nelson has just posted a sale on three webinars this week and time is ticking as this is a limited time offer. Although I have yet to review them, I’m excited to hear what Mike is going to say so I thought I’d share this with my readers as well. Apparently there is a sport supplement review, a discussion on metabolic flexibility, and another on the neurology of movement. If you’re interested you can check out his site HERE. (Note this is not an affiliate link)
That’s it for me. What are you reading?
.
Mark,
I have to wonder if the training age of the folks in that study and the relatively brief time-period examined (not that a training-related study would be able to continue indefinitely as it is) impact upon the results.
In beginners and early intermediates, it is generally accepted that anything will tend to work quite well, be it for strength or hypertrophy, for a time provided it is not entirely asinine. And as training age increases, longer rests for various goals, including hypertrophy, may be needed…….or perhaps, more precisely, would be employed anyway in order to further enhance strength and increase hypertrophy potential from future training efforts with other parameters. But then again, I suppose most trainees will gravitate toward performing a blend of work starting with a primary movement with longer rest and moving along toward more structural and metabolic work with shorter rests, so perhaps it is a moot point anyway, doubly so for when people use antagonist pairings to increase training density and decrease overall session time.
At the end of the day, I guess we’ll always come back to tailoring the rest periods to what the given client needs to maintain an optimal level of performance. On any given day we may need a bit more or a bit less, but no one-size-fits-all prescription will necessarily be the “right” one.
With all the complex and interacting factors involved, I am hardly smart enough to draw any accurate conclusions myself, but thank you for sharing the link to that. I always enjoy reading stuff from those much smarter than me and then trying to piece together where it all fits into the overall scheme of things.
Comment by Cliff Zalinsky — July 29, 2010 @ 4:27 PM
Thanks Mark for the shout out on the webinars! Very much appreciated and I am excited to hear your feedback on them.
Rock on
Mike T Nelson PhD(c)
Comment by Mike T Nelson — July 29, 2010 @ 9:16 PM
Mark,
Great post as always.
Just got done reading Sahrmann’s Diagnosis and Treatment of Movement Impairment Syndromes” and I am about to dig in to Gray’s new book.
My question for you in terms of regarding is how you allocate study time. For example, do you concentrate on one book until it is complete or move between several?
I try to alternate periods of relatively heavy reading (see above) with a week or two of articles, blogs, webinars, etc before returning to another concentrated topic.
I would be interested to learn more about your research/study process. Thanks again for the great stuff and I look forward to learning more from you.
Best,
Chris
Comment by Chris — July 31, 2010 @ 4:51 PM
Cliff – Having subjects with a year of training under their belt is actually quite uncommon. Usually they’re untrained so this would be about as representative of “trained” as you’ll typically see. Mind you, I think the point isn’t whether the methods create results, but whether one method creates results better than the other. I’d rather see a study run 12-16 weeks, but you’ll often see differences at 8 weeks so I wouldn’t totally rule this study out.
Comment by markyoung — August 1, 2010 @ 2:56 PM
Chris – Thanks for the comment. I actually get asked this question a lot so I’m going to write up a post this week to cover this very issue. Thanks for the idea!
Comment by markyoung — August 1, 2010 @ 2:58 PM