The Barbell 1 Show

Peter Fitschen and Cliff Wilson discuss natural bodybuilding contest prep. What happens to your testosterone? What is the influence of psychological factors? Are there gender differences? What can be done to minimize the negative effects of extreme fat loss?

Eric Helms of Team 3DMJ discusses the most important variables in resistance training programming - volume, intensity, and frequency and shares a nice compilation of research backed advice on these areas.

Find all of these YouTube videos at https://www.youtube.com/user/Team3DMJ/videos

So now that we have more research that tells us lifting lighter weights can still be good for muscle size gains assuming we accumulate enough volume it’s always good to test some of the theories behind why the light training may have benefit. Some would say maybe it is because taking a light set all the way to fatigue may recruit all possible muscle fibers – slow twitch for a while and then finally fast twtitch until the muscle is completely exhausted – but is this just a theory or is there actually sound data to support it – let’s check out this new study on the area. John always reviews the full-text of every article, but you may view the free abstract by clicking here: http://www.ncbi.nlm.nih.gov/pubmed/26270694 .

When I was in grad school studying sports nutrition most people talked about the importance of post-workout carbs and protein in terms of actual physical muscle recovery from exercise. However, we also learned that the immune system is compromised after exercise for a brief period – basically while the body gets its bearings back. Are there any supplements we would take to prevent this or bounce back faster? We review a possible option. John always reviews the full-text of every article, but you may view the free abstract by clicking here: http://journals.lww.com/nsca-jscr/Abstract/publishahead/The_Physiological_Effects_of_Nucleotide.96819.aspx .

Eric Helms, MS - PhD Candidate provides today's guest hosted content in the form of Level 1 of his Muscle and Strength Training Pyramid which helps lifters of all levels gain a better grasp of priorities in trainining programming. Find all of these YouTube videos at https://www.youtube.com/user/Team3DMJ/videos

Dr. Jacob Wilson seems to have rekindled interest in weighted stretching as a muscle building tactic While we wait for Dr. Wilson’s research to be published we review older studies from the 90s on birds that initiated interest in this tactic. John always reviews the full-text of every article, but you may view the free abstract by clicking here: http://www.ncbi.nlm.nih.gov/pubmed/2142581

Personal trainers used to have the job of counting reps, but these days I see more and more counting total time spent training. Is this a valid way to have clients exercise – timing set length and stopping when a certain time count is reached? Let’s examine a study. John always reviews the full-text of every article, but you may view the free abstract by clicking here http://opensiuc.lib.siu.edu/cgi/viewcontent.cgi?article=1691&context=gs_rp

It seems nowadays everyone is pushing for higher volume, higher frequency resistance training programs. But what about when life, injury, or recovery ability calls for periods of decreased training? Should you fear loss of gains or could you perhaps rely more on nutrition to keep the gain train chuggin. Today we review a research study on this topic and tackle different ways of viewing training and nutrition. John always reviews the full-text of every article, but you may view the free abstract by clicking here: http://www.ncbi.nlm.nih.gov/pubmed/26060092 .

It seems nowadays everyone is pushing for higher volume, higher frequency resistance training programs. But what about when life, injury, or recovery ability calls for periods of decreased training? Should you fear loss of gains or could you perhaps rely more on nutrition to keep the gain train chuggin. Today we review a research study on this topic and tackle different ways of viewing training and nutrition. John always reviews the full-text of every article, but you may view the free abstract by clicking here: http://journals.lww.com/nsca-jscr/Fulltext/2010/01001/Effects_Of_Resistance_Training_Volume_And_Whey.171.aspx .

Alberto Nunez of Team 3DMJ and Brian Minor of INOV8 Elite Performance are back fielding a variety of powerlifting and bodybuilding questions as part of a 3 part Q&A series from the Team 3DMJ YouTube channel. Thanks Alberto and Brian for sharing with us!