The Glutes Can Take a Beating
By Chad Waterbury
Bret and I recently had an insightful, hour-long discussion about training more frequently. It’s no surprise that the topic of glute development came up. Bret, as you already know, can pontificate about the glutes more than anyone else.
Sometimes I even hesitate to bring up the subject with him because I know that the next 10 minutes will consist of him outlining the research and experience he’s accumulated, and I won’t get a word in edgewise.
Of course, that’s not a bad thing – unless you have to take a piss. Luckily for me, I was dehydrated that day.
Learning from Case Studies
by Kamal Patel
Case studies offer an interesting perspective on scientific observations. They describe a unique or abnormal event, unlike trials that propose a hypothesis and have an experiment done to test it. There’s no sample size calculation or control group, just one lone, solitary person. So what does this mean when it comes to collecting evidence?
Due to the nature of a case study, it cannot be used as strong scientific evidence, even if it is indexed in PubMed.
Still, case studies can provide valuable insight into potential patterns that should be studied further. For example, more than ten case studies note marijuana usage about one hour before a heart attack or similar cardiovascular event. As it turns out, marijuana can increase heart rate and diastolic blood pressure. Examining this series of case studies could prompt a researcher to dig deeper into the relationship between marijuana and the cardiovascular system.
5 Smart Assistance Exercise Strategies for Powerlifting and Overall Strength
By Charles Staley
A familiar core concept of strength training (and powerlifting in particular) is the idea of partitioning workouts into “core” and “assistance” exercises. An exercise will typically receive “core” designation based on it’s importance to the lifter’s overall objectives, and “assistance” drills are pretty much exactly what they sound like: they’re performed with the idea of shoring up weaknesses that for whatever reason, the core exercises don’t manage to address.
Official dietary guidelines generally recommend that everyone should get between 10-20% of their daily energy from protein, and some health authorities even argue that high protein diets (>20%) have adverse effects on health. Even though people who are very physically active have higher protein needs, the recommendations still apply as these individuals usually consume more total calories. However, if we look at the human dietary patterns throughout our evolutionary history, it’s clear that the average protein intake in most countries today is on the low side. While this doesn’t mean that high protein diets are necessary optimal, the mismatch between the typical protein intake in the western diet and the average protein intake in ancestral diets, in combination with the scientific evidence showing the benefits of “high” protein diets for weight loss, muscle growth, and prevention of several types of chronic diseases, suggests that the official recommendations are lower than optimal for many people. This is especially true for strength trainees and other physically active people who want to maximize protein synthesis and gain muscle and strength.