How to Hip Thrust

Don't Be This Guy!

The first rule of hip thrusting: Never make direct eye contact while hip thrusting or when someone else is hip thrusting…things can get awkward rather quickly.

Don’t Be This Creep!

At this point, many lifters, especially my readers, believe the hip thrust to be the best glute development exercise.  However, the hip thrust also activates the hamstrings, quadriceps, and adductors very thoroughly as well. Therefore, it will help develop the entire thigh musculature. Throughout the movement, the glutes stay under constant tension, and back strength is not a limiting factor, which cannot be said of other popular glute building movements. This allows for maximal loading of the glute musculature.

read more

March Strength & Conditioning Research Questions

plyometric-training

Hi fitness folks! Do you know the answer to the March S&C research review questions? If not, you ought to subscribe to our research review service. The review costs just $10 per month and is released on the first day of each month. To subscribe, just click on the button below and follow the instructions…

 

Strength & Conditioning, Power and Hypertrophy
  1. Can slow-twitch fibers contribute to overall muscular hypertrophy?
  2. Does aerobic exercise actually increase muscle mass?
  3. Does order of aerobic and strength training affect resulting adaptations during concurrent training?
  4. Can BFR training improve strength and size in well-trained collegiate football players?
  5. How should we measure strength and power for sport?
  6. Is a linear or a block periodization model better for increasing upper body strength?
  7. How can complex training be used to improve strength and power?
  8. Can maximum load during resisted accelerating sprints predict sprinting ability?
  9. Does titin change in a lasting fashion following a single bout of plyometric training?
  10. Why should eccentric training be included in strength and conditioning programs?
  11. Is high-intensity interval training useful for improving health and fitness?

Biomechanics & Motor Control

  1. Does internal hip rotation affect gluteus medius activity during the side-lying hip abduction?
  2. Does bench pressing with bands increase bar speed?
  3. Does blood flow restriction lead to increased muscle activation?
  4. Is muscle activity during abdominal bracing trainable?
  5. How does EMG activity of the quadriceps and hamstrings change with increasing squat force?
  6. How do joint powers differ in the squat jump with various barbell loads?
  7. How does load affect force production during the hang power clean?
  8. Can peak velocity during countermovement jumps predict short-distance sprint ability?
  9. Does proximal-to-distal sequencing improve vertical jump performance?
  10. Does plyometric training lead to joint angle-specific adaptations?
  11. How do deadlifts and good mornings differ?
  12. Is lumbo-pelvic movement affected by hamstring flexibility during stoop lifting?
  13. Does reduced biceps femoris EMG activity contribute to fatigue after sprinting?
  14. Can emotional pictures improve repetitive cycling sprint ability?
  15. Can psyching-up improve sprint running performance?

Anatomy, Physiology & Nutrition

  1. How does the muscle fiber type of lifelong endurance runners differ from healthy controls?
  2. What are the features of diseased Achilles tendons?
  3. How does protein restriction affect myostatin and satellite cell behavior post-exercise?
  4. How does protein distribution affect muscle protein synthesis?
  5. How does leucine supplementation affect fat free mass during prolonged hypoxic exposure?
  6. Does stretching alter muscle architecture?
  7. Does bar speed affect the hormonal response to resistance exercise?
  8. Can jet lag or shift work disrupt circadian regulation of the human transcriptome?
  9. Is sugar really addictive?
  10. Can exercise alter the daily cortisol secretion pattern in obese individuals?
  11. How does high-intensity exercise affect the neural responses to images of food?

Physical Therapy & Rehabilitation

  1. Does the proportion of fast-twitch muscle fibers decrease with age?
  2. Does muscle weakness persist following current hamstring strain rehabilitation protocols?
  3. Do individuals with Iliotibial Band Syndrome display altered running mechanics?
  4. What effect does eccentric exercise have on healthy and diseased tendons?
  5. How does the number of repetitions affect Achilles tendinopathy rehabilitation?
  6. What are the topical issues in low back and pelvic pain?
  7. What is the evidence for the deconditioning hypothesis of low back pain?
  8. What are the underlying causes of hip pain?
  9. How do muscle mass regulators change with immobilization?

You can click HERE to buy this edition as a back issue. Like all our editions, it’s packed with 45 – 50 great study reviews covering a range of topics relevant to exercise and physical therapy professionals alike, and it only costs $10 for the whole thing!

read more

Protein: The Most Important Macronutrient for Weight Loss?

By Eirik Garnas
www.OrganicFitness.com

The obesity epidemic has quickly become one of the greatest health crises humans have ever faced, and billions of dollars are spent each year on research, supplements, and pharmaceuticals aimed at preventing and treating metabolic disorders. About two-thirds of the american population are now overweight or obese, and other affluent nations are not far behind. A lot of the focus has been on carbohydrate and fat as dietary causes of obesity, and rightly so, there are few health practitioners who don’t agree that an obesogenic environment with unlimited access to highly processed food is the primary driver behind the obesity epidemic. Low carb dieters and official health authorities heatedly argue whether we should get the majority of energy from fat or carbohydrate, and protein intake, which only constitutes about 15% of the typical western diet and has stayed largely constant throughout the development of the obesity epidemic, is sometimes forgotten.

read more

March Research Round-Up: the Muscle Fiber Types Edition

Every month, Chris and I write the monthly Strength and Conditioning Research review service. The March edition comes out in a few days and the overall theme is Muscle Fiber Types. Here is a preview that Chris has written:

***

Can slow-twitch fibers contribute to overall muscular hypertrophy?

The review: The Role of Fiber Types in Muscle Hypertrophy: Implications for Loading Strategies, by Ogborn and Schoenfeld, in Strength and Conditioning Journal, 2014

What is the background?

Muscle fibers can be categorized into different fiber types, with the main two types being described as type I (slow twitch) fibers and type II (fast twitch) fibers. Although both of these major types can hypertrophy, previous studies have reported that the growth capacity of type II fibers is around 50% greater than that of type I fibers. Historically, this has led practitioners to focus on the development of type II fibers for increasing overall muscular size.

read more