MMF better than RP: Strength and Body Composition Results (part 3)
The first two posts relating to this piece of research (The effects of low volume resistance training with and without advanced techniques in trained participants. Jürgen Giessing, James Fisher, James Steele, Frank Rothe, Kristin Raubold, Björn Eichmann) looked at the reasons we consider this research paper to be of value, the exercise protocols used and the differences in protocol between the three groups (ssRM, ssMMF and ssRP). In this post, we will look at how the researchers gathered the data and the actual results of the study in detail and we will take a look at the conclusions that can …
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Momentary Muscular Failure better than Repetition Maximum: Protocol Differences (part 2)
Last week, I wrote about a new piece of exercise research (The effects of low volume resistance training with and without advanced techniques in trained participants), and what makes this research valuable. I covered aspects such as the basic protocol that the three groups performed and the similarities between the specific exercise routines performed by each group. In this post, I want to discus how the protocols studied, differed between the groups – in effect what is it that the research actually looks at and provides data about. Remember that the three groups were: ssRM: individuals in this group performed a single set to (self-determined) Repetition …
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Momentary Muscular Failure better than Repetition Maximum: Methodology and Participants (Part 1)
A new and exciting paper on resistance training titled, “The effects of low volume resistance training with and without advanced techniques in trained participants” has recently been published by Minerva Medica. Researchers include: Jürgen Giessing, James Fisher, James Steele, Frank Rothe, Kristin Raubold and Björn Eichmann. This a paper that will prove to be of great interest to personal trainers and those involved with or who partake in resistance training, strength training and exercise in general. Let’s see why now. Key findings The researchers found that single sets taken to MMF produced better results in strength and hypertrophy for …
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25 Frequently Asked Questions About High Intensity Training
In this article, I want to share 25 of the most frequently asked questions about High Intensity Training (HIT). I often get clients or friends asking these questions and over the years, I found the following answers to be effective in explaining HIT and resolving any resistance or confusion people have – especially those new to this type of exercise, or people who haven’t read Body By Science – might have. I’ll often start out by explaining that HIT is a specific approach to exercise that stimulates the body to produce total fitness results including: hypertrophy, strength, cardiovascular improvement, flexibility enhancement and bone mineral …
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Understanding Exercise and Choosing Your Alpha Exercise and Beta Activities
Why do you exercise? When you decided that you wanted to commence an exercise program, what went through your mind? I bet it was one of the reasons listed below. Typically, there are four categories of motivators or values for wanting to commence exercise. Do let us know if you can think of others! It should also be pointed out that all the motivators above are legitimate to one degree or another. Of course an individual may have a number of different motivators from two or more of the above categories, all converging to drive that person to start a new exercise regime. …
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What is Momentary Muscular Failure, Why We Seek It Out… and How To Get There
Achieving Momentary Muscular Failure (MMF) has long been a key tenet of High Intensity Training (HIT): the goal, the pinnacle, the crowning achievement for each exercise performed in a routine. What is MMF and why does it occur? Let’s simplify things by looking at MMF specifically within the context of dynamic exercise consisting of concentric (lifting) and eccentric (lowering) muscle actions. In this context, momentary muscular failure refers to the moment in an exercise set, when the force output of the targeted musculature has been reduced to a level equal to the force of the chosen load, due to …
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10 reasons to love High Intensity Training
Do you need a reason to love HIT? Probably not, but here is why we love HIT.
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High Intensity Training tops the fitness trends for 2014
It’s that time of year again, when people look back, reflect and plan ahead for the year to come. It’s also the time of the year, when the American College of Sports Medicine (ACSM) run their annual survey in an effort to reject fads of the previous year and confirm emerging exercise trends for the year to come. It is interesting that responders of the survey were asked to make a distinction between “trend” and “fad”, as one would expect health and fitness professionals to be able to distinguish between an exercise program based on scientific research and a program …
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A High Intensity Workout with James Steele
In the workout that follows, you will see James performing a High Intensity Workout. It is worthy of note that this was the first time that James trained on this equipment, therefore the loads for the exercises were kept somewhat conservative, hence the length of the sets. This is particularly true of the leg press because James was also recovering from a sacroiliac joint injury at the time of this workout. With that said, here follows a detailed breakdown of James’ workout. The first exercise James performs is a Lower Back movement. The primary targeted muscles are those of the …
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Sean’s High Intensity Workout Explained
In the HIT workout that follows you will see Sean performing exercises from his A Routine, the workout is performed on the HITGYM AIO by David Health Solutions. And so Sean begins starting the routine with a Lower Back movement. The primary targeted muscles are those of the lumbar and thoracic spine. Note Sean takes his time in starting the movement, this is important as we are aiming to take 4 seconds or more for the weight to come off the stack. It is especially important with regards to the lower back (but also with all other exercises) to keep …
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