Muscle growth and strength development – training muscles 6x vs. 3x per week
Check out this study by Gomes et al. (2018) which found greater strength development and muscle growth when training each muscle6 times per weekcompared to3 times per week! Although it was only an 8 week study, research showed the 6 times per week should better gains than the 3 times per week in the following 3 areas:
Increase in FAT FREE MASS (HYPERTROPHY)
6 vs. 3 times per week (+1.29% vs. +0.82%)
Increase in Strength – BENCH PRESS (1RM)
6 vs. 3 times per week (+9.64% vs. +5.41%)
Increase in Strength – BACK SQUAT (1RM)
6 vs. 3 times per week (+9.73% vs. +6.02%)
This is one of Menno Henselmans‘ infographic of the training schedule:
Full credit – this study was reviewed by Menno Henselmans. Here is a link to his review (Click here) and here is a link to the original PubMed article (Click here)
Ranolazine is a second-line therapeutic agent prescribed for angina pectoris, for which chest pain is the main symptom. It works to improve blood flow to help the heart work more effectively and also has been effective in treating those with some inherited arrhythmias.
Peter Ruben and his team of researchers have spent years studying why seemingly healthy patients with inherited cardiac arrhythmias can sometimes suddenly die during exercise.
Now the team has dug deeper and discovered that some of these physiological changes accompanying exercise, particularly elevated body temperature and elevated heart rate, might also decrease the ability of Ranolazine to maintain a healthy heart rhythm during exercise. “This is important because exercise can trigger a catastrophic arrhythmia in these patients, and Ranolazine could not be expected to control the arrhythmia in those patients during exercise” says Ruben.
A reminder that as of March 1, 2018, the following changes will take effect:
Two-year renewal fees will increase by $5/yr (to $150)
New Leader registration fees will increase by $4 (to $99)
BCRPA is committed to supporting you in your delivery of the highest standard of fitness and physical activity programs. This $10 renewal increase ($5 per year) and $4 initial registration increase remains competitive in the marketplace and will allow the BCRPA to move forward on initiatives to better support you in your registration and practice. If you have any questions, please reach out to email@example.com.
For years I have been instructing how difficult/impossible it is for hamstrings to be involved during the back squat movement bio-mechanically and supporting with research.
Well, add this to the collection of excellent coverage:LINK
Literature does not support the view of hamstrings involvement during the back squat and here are a few other great articles:
Isear Jr, J. A., Erickson, J. C., & Worrell, T. W. (1997). EMG analysis of lower extremity muscle recruitment patterns during an unloaded squat. Medicine & Science in Sports & Exercise, 29(4), 532.
McCaw, S. T., & Melrose, D. R. (1999). Stance width and bar load effects on leg muscle activity during the parallel squat. Medicine & Science in Sports & Exercise, 31(3), 428.
Escamilla, R. F., Fleisig, G. S., Zheng, N., Lander, J. E., Barrentine, S. W., Andrews, J. R., & Moorman, C. T. (2001). Effects of technique variations on knee biomechanics during the squat and leg press. Medicine & Science in Sports & Exercise, 33(9), 1552-1566.
Manabe, Y., Shimada, K., & Ogata, M. (2007). Effect of slow movement and stretch-shortening cycle on lower extremity muscle activity and joint moments during squat. Journal of Sports Medicine and Physical Fitness, 47(1), 1-12.
Paoli, A., Marcolin, G., & Petrone, N. (2009). The effect of stance width on the electromyographical activity of eight superficial thigh muscles during back squat with different bar loads. The Journal of Strength & Conditioning Research, 23(1), 246-250.
Li, Y., Cao, C., & Chen, X. (2013). Similar Electromyographic Activities of Lower Limbs Between Squatting on a Reebok Core Board and Ground. The Journal of Strength & Conditioning Research, 27(5), 1349-1353.
Aspe, R. R., & Swinton, P. A. (2014). Electromyographic and kinetic comparison of the back squat and overhead squat. The Journal of Strength & Conditioning Research, 28(10), 2827-2836.
Yavuz, H. U., Erdağ, D., Amca, A. M., & Aritan, S. (2015). Kinematic and EMG activities during front and back squat variations in maximum loads. Journal of sports sciences, (ahead-of-print), 1-9.
Contreras, B., Vigotsky, A. D., Schoenfeld, B. J., Beardsley, C., & Cronin, J. (2015). A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis EMG Amplitude in the Parallel, Full, and Front Squat Variations in Resistance Trained Females. Journal of applied biomechanics.
One of the best was the MRI research on German bodybuilders and muscle recruitment in a book called “Muscle Meets Magnet – a revolutionary MRI analysis of muscle use during lifting” by Per A Tesch, PhD (1993).
QUESTION: A new BCRPA group fitness instructor, working at a local Rec Centre, was told the only person who could sign off on their 8 hour resume for group fitness was a BCRPA TFL. The TFL would also need to be taking the class to provide full feedback. Is this true? Any clarification would be greatly appreciated.
ANSWER (from BCRPA directly): That’s a big nope – any instructor can sign off on the 8 hours. We recommend it be an instructor with enough experience that they can provide relevant and insightful feedback to their mentee – but that’s the only “requirement”.