CST Free Weight Exercises By Scott Sonnon

Well that is my reading of the paper.

The whole paper is available for download and it will repay some study.

Here is the abstract:

Normally, skeletal muscle mass is unchanged, beyond periods of growth, but it begins to decline in the fourth or fifth decade of life. The mass of skeletal muscle is maintained by ingestion of protein-containing meals. With feeding, muscle protein synthesis (MPS) is stimulated and a small suppression of muscle protein breakdown (MPB) occurs, such that protein balance becomes positive (MPS > MPB). As the postprandial period subsides and a transition toward fasting occurs, the balance of muscle protein turnover becomes negative again (MPB > MPS). Thus, during maintenance of skeletal muscle mass, the long-term net result is that MPS is balanced by MPB. Acutely, however, it is of interest to determine what regulates feeding-induced increases in MPS, since it appears that, in a number of scenarios (for example aging, disuse, and wasting diseases), a suppression of MPS in response to feeding is a common finding. In fact, recent findings point to the fact that loss of skeletal muscle mass with disuse and aging is due not chronic changes in MPS or MPB, but to a blunted feeding-induced rise in MPS. Resistance exercise is a potent stimulator of MPS and appears to synergistically enhance the gains stimulated by feeding. As such, resistance exercise is an important countermeasure to disuse atrophy and to age-related declines in skeletal muscle mass. What is less well understood is how the intensity and volume of the resistance exercise stimulus is sufficient to result in rises in MPS. Recent advances in this area are discussed here, with a focus on human in vivo data.

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Have you ever been to a strip club, seen a REALLY hot stripper and wondered: “How does she look so sexy, so toned, so good?”
Well, chances are if you’re a guy — you probably were thinking something TOTALLY different when you were stairing at the stripper climbing up a pole with nothing but her arms [...]

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High-intensity interval exercise is characterized by relatively brief, intermittent periods of muscle contraction, often performed with an ‘‘all-out’’ effort or at an intensity close to that which elicits peak oxygen uptake. Depending on the specific intensity, a single effort may last from a few seconds to up to several minutes, with multiple efforts separated by up to a few minutes of rest or low-intensity exercise for recovery. Although sometimes equated with strength or heavy resistance training, high-intensity interval exercise training (HIT) does not induce marked fibre hypertrophy (Ross and Leveritt 2001). Rather, there is a growing appreciation of the potential for HIT to timulate the skeletal muscle remodeling normally associated with traditional endurance training (Gibala and McGee 2008).

This paper explains what is going on! The full text is available for download.

Like strength or resistance training, interval exercise is characterized by brief intermittent bouts of relatively intense muscle contraction. However, interval exercise training induces phenotypic changes that resemble those elicited after traditional endurance training.

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If you suffer from joint pain and are looking for a joint pain remedy, you’ll find this quick little article to be very helpful.
Because one of the best therapies, and overall things you can do for your health, is to get up and move around a little!
Why Exercise If I Have Joint Pain?
I’m not saying [...]

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I’ve been reading Clarence’s books for years. I don’t always agree with him - especially on diet where I like more fat and meat than he would be comfortable with - but he is always a stimulating read and writes really well. It was through him that I first came across Art DeVany and the whole Evolutionary fitness thing. Actually thinking about it, he first wrote about Pavel and kettlebells.

Anyway, he has a piece up this month on Body By Science (my interviews with the authors are here and here) which is definitely worth reading.

Aerobics, Do You Need It? Complete Fitness in 12 Minutes a Week

For those still in doubt, here’s my opinion.

First, I believe you can skip traditional aerobic workouts—if you are willing and able to do high-intensity intervals once or, at most, twice a week. (Walking or at least staying active on off days is also advisable.) We’ve already seen from the McMaster studies that sprint intervals dramatically increase endurance capacity in a fraction of the time required for conventional steady-state aerobic training. Intervals are also more effective/efficient for burning fat and probably for overall health. For studies in point, see Intervals for (Almost) Everyone: http://www.cbass.com/IntervalsEveryone.htm

Hard intervals have proven value that has not been shown for resistance training, especially very short, hard routines. Until we have evidence that strength training—any kind—will do as well, I’m going to keep doing intervals.

Dr. McGuff’s concept of total body conditioning may be correct. His demonstration on You Tube suggests that the 12-minute routine does indeed have a “global metabolic effect.” If you try it, I believe you’ll agree. For people who are busy and motivated, it may work very well when combined with walking (or some other form of physical activity) on most non-workout days. (We will have an article next month on the importance of staying active between workouts.)

I do believe that one hard set (after warm-up) is the best—certainly the most efficient—way to build strength and muscle. I don’t favor rushing from one exercise to the next, however; it dampens effort and creates an aversion to training. And I’m not convinced that one set is enough for complete fitness. Until we have convincing evidence to the contrary, I believe you need resistance training and some form of endurance training.

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If you wanna achieve a big goal, a lot of times you’re going to be faced with setbacks. A lot of times, you’re going to make mistakes.
And this is perfectly normal. The key is to not give up, to stay committed to your goal and keep moving ahead.
But …
“The Definition Of Insanity Is Doing The [...]

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This is pretty astounding

There is a good analysis of it here.

He ran the first 100m in 9.90 seconds, which is an extra-ordinary time and a sign of things to come. But even more amazing, the final 100m (from 50m to the finish line) were clocked in an astonishing 8.72 seconds! That is being reported, though it’s so fast I’m almost sceptical.

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I turn 28 today, so in hopes of distracting myself from the painful realization that I’m starting to go bald, I thought I’d focus on the positives of my existence in contexts that would appeal to you.  Below, you’ll find 28 of my favorite things - most of which are at least loosely related to [...]
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