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    MD staff Daibhí O'Buadain's Avatar
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    Default Training

    This thread will contain Training related information

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    Default Nutrition, Pharmacological and Training Strategies of Six Bodybuilding/Physique competitors

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5391526/

    Paulo Gentil,1 Claudio Andre Barbosa de Lira,1 Antonio Paoli,2 José Alexandre Barbosa dos Santos,3 Roberto Deivide Teixeira da Silva,3 José Romulo Pereira Junior,3 Edson Pereira da Silva,3 and Rodrigo Ferro Magosso4



    Abstract

    The purpose of this study was to report and analyze the practices adopted by bodybuilders in light of scientific evidence and to propose evidence-based alternatives. Six (four male and two female) bodybuilders and their coaches were directly interviewed. According to the reports, the quantity of anabolic steroids used by the men was 500-750 mg/week during the bulking phase and 720-1160 mg during the cutting phase. The values for women were 400 and 740 mg, respectively. The participants also used ephedrine and hydrochlorothiazide during the cutting phase. Resistance training was designed to train each muscle once per week and all participants performed aerobic exercise in the fasted state in order to reduce body fat. During the bulking phase, bodybuilders ingested ~2.5 g of protein/kg of body weight. During the cutting phase, protein ingestion increased to ~3 g/kg and carbohydrate ingestion decreased by 10-20%. During all phases, fat ingestion corresponded to ~15% of the calories ingested. The supplements used were whey protein, chromium picolinate, omega 3 fatty acids, branched chain amino acids, poly-vitamins, glutamine and caffeine. The men also used creatine in the bulking phase. In general, the participants gained large amounts of fat-free mass during the bulking phase; however, much of that fat-free mass was lost during the cutting phase along with fat mass. Based on our analysis, we recommend an evidence-based approach by people involved in bodybuilding, with the adoption of a more balanced and less artificial diet. One important alert should be given for the combined use of anabolic steroids and stimulants, since both are independently associated with serious cardiovascular events. A special focus should be given to revisiting resistance training and avoiding fasted cardio in order to decrease the reliance on drugs and thus preserve bodybuilders' health and integrity.
    Last edited by Daibhí O'Buadain; August 21st, 2018 at 02:38 PM.

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    MD staff Daibhí O'Buadain's Avatar
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    Default Effects of equal-volume resistance training with different training frequencies in muscle size

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6016534/

    Paulo Gentil,1 James Fisher,2 James Steele,2 Mario H. Campos,1 Marcelo H. Silva,1 Antonio Paoli,3 Jurgen Giessing,4 and Martim Bottaro5

    Academic Editor: Rodrigo Ramírez-Campillo

    * note by editor: This article argues that based on evidence, that experienced trainers would benefit by maintaining the number of sets but reducing training frequency for hypertrophy.

    Background

    The objective of the present study was to compare the effects of equal-volume resistance training (RT) performed with different training frequencies on muscle size and strength in trained young men.


    Conclusion

    Trained men that are used to training at higher frequencies could benefit from decreasing training frequency when pursuing muscle hypertrophy. Considering that the results seem to be related to an unaccustomed stimulus, coaches and athletes might consider including variations in training frequency, while keeping the number of weekly sets constant, in their training programs in order to overcome plateaus in muscle hypertrophy. Moreover, reducing training frequency may also be an efficient strategy to reduce time commitment without interfering with the results.
    Last edited by Daibhí O'Buadain; August 23rd, 2018 at 07:20 AM.

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    MD staff Daibhí O'Buadain's Avatar
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    Default Doug Brignole Active and Passive Insufficiency in Bodybuilding

    A video discussion by Doug Brignole and Rick Drasin on Active and Passive Insufficiency concepts in Bodybuilding training.
    Understanding these concepts are critical as to targeting muscle groups with the most efficient exercise.


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