The International Society for Sports Nutrition (ISSN) The 2020 conference has just been held in Daytona Beach, Florida. For obvious reasons, it was reduced from the usual size, but still offered some very useful lectures and the like. For those who don't know, the ISSN is the preeminent organization focused on all things sports nutrition and anyone interested in the latest science on this topic should consider becoming a member and attending. their conferences.
Interviews like Dr. Hooper's on hypo-gonadal athletes were interesting. His data was mainly focused on runners, but also on extreme endurance athletes such as Iron Man competitors. He showed that the more miles men walked, the lower their testosterone was, and some of Iron Man's competitors had surprisingly low T levels. This indicates and supports that a well-established negative impact on excessive endurance exercise is hard on T levels in men. Personally, he didn't seem convinced that it was negative if the athlete didn't experience symptoms of reduced T levels, but I tended to disagree on this point. Here is a case study article about my experiences working with someone who suffered from extremely low T as a result of severe overtraining and how they overcame it.
A Dr Thayer had an interesting discussion about cognitive behavior in athletes and the depth of psychological aspects that can have a positive or negative impact on their performance and how this can be worked to help them improve their performance. Coach Santana has explained exactly how he designs metabolic training with the many athletes and military members he works with and I plan to use some of his programs in my own workouts. Dr Ivy discussed Nitric Oxide (NO), its role and importance in adult aging and performance and said our ability to generate NO at age 20 is 50% less than age 40 !
This is just a small sampling of the very informative discussions at this conference from the who's who in the field doing cutting edge research on all things athletic performance. I highly recommend consulting the ISSN page which will contain more details about the conference, summaries of the various discussions, etc. Also, they offer an online conference which seems like a must see event. Details are HERE.
Below are a few poster sessions that were also in place. A poster session is a brief summary of research recently published or in the process of being published. These were on creatine and were coming out of Dr Antonio's lab at Nova Southeastern University in collaboration with his students from his laboratory. Summary of results in order of appearance, neither CM nor CreaBev caused gastrointestinal distress, creatine had benefits in some cognitive tests but not in others, and MC did not cause fluid retention.
Will Brink is the owner of the Brinkzone blog. Will has over 30 years of experience as a respected author, columnist, and consultant in the supplement, fitness, bodybuilding, and weight loss industry and has been published widely. Will graduated from Harvard University with a major in the natural sciences and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often groundbreaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women's World and the Townsend letter for physicians.
It has also been published in peer-reviewed journals.
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For many women, getting motivated to weight train is easier than ever; after all, there are a wide range of health- and physique-related reasons to pick up the iron. Unfortunately, as women, we just don’t have the level of anabolic hormones in our body that men do, so building muscle is, and probably always will be, more challenging. This does not mean, however, that it’s impossible ! It’s just going to take a strategic approach.
Here to share some of their best tried-and-true muscle-building tips are the fit beauties from NLA. Listen, learn, and grow !
The ' eat no more than absolutely necessary ' approach won’t suffice if you want to add force. In fact, figure pro and NLA-sponsored athlete Jessie Hilgenberg says eating enough is one of her top priorities, which is one reason why she leapt at the opportunity to show us what’s in her fridge.
' It’s all about eating to fioul your groupes musculaires, ' she says. ' A lot of us can’t get over that hurdle of gaining force, because we simply aren’t eating enough to support and maintain growth. '
She likes using the IIFYM ( if it fits your macros ) approach, as it allows her to figure out the best formula that fits her body. ' It breaks it down into how much protein, carbs, and fat you should be eating for your activity level, ' Hilgenberg explains, ' and often, it’s more than you think ! '
There’s nothing wrong with full-body workouts. Many women are able to build appreciable muscle by training every major muscle group a few times a week, especially when they first start. But if your total-body approach isn’t taking or has plateaued, it might be time to try a body-part split.
This is what finally worked for NLA athlete and bikini competitor Theresa Miller, which is why she advises hitting each main muscle group alone for maximum intensity. ' It’s important to come up with a good weekly training schedule that best suits you and your body type and goals, ' she says. ' I like to devote specific days to focus on certain muscle groups such as shoulders, back, and legs. '
There are many ways you can organize your split. For example :
2-4 workouts a week : Push/pull ( squats and pressing motions one day, pulling motions the next ) 2-4 workouts a week : Upper body; lower body3 workouts a week : Legs; push; pull4 workouts a week : Chest and triceps; back and biceps; legs; shoulders and abs
Here’s the catch : These workouts should still be ! Embrace the challenge, and find out what #legday is all about. It could be just the thing to take your results to the next level.
When you increase kcal and protein, it can be tempting to up your cardio as well. After all, you don’t want to gain the wrong type of weight, right ? Jessie Hilgenberg says that esprit trap might be just the thing that’s holding you back. ' You don’t need to spend hours doing cardio—especially when you’re looking to add force, ' she says.
It can help to think of it this way : Every calorie you burn on the treadmill is one that your body won’t use to build muscle. If you’re looking for a challenge to replace all that cardio, Hilgenberg advises hopping into the squat rack and pushing new limits rather than continuing to submit to your old ones.
For NLA athlete and bikini pro Amy Updike, results came when she started really adding weight to the bar. ' I try to lift the heaviest weight I can while still maintaining proper form and reaching the range of 8-12 reps per set, ' she explains. ' Heavier weight for me means the muscle has to grow in order to lift it. '
Don’t expect to get a lot stronger overnight, though. Slowly add weight to the bar, giving your body a chance to rise to the challenge. While you may not add weight to every lift in each workout you do, you should see a gradual upward trend. If it’s been six months and you are still using the same weights, consider this a clear sign that you need a change of approach.
When you’re doing endless reps with tiny light weights, you can get away with sloppy form. That changes once you commit to lifting heavier. Form needs to become a top priority !
' Don’t get sloppy, ' advises Miller. ' Always do slow, controlled movements when hitting each rep. This will help you feel the movement and the burn in the right places.
One great thing about that 8-12 rep range is that it is low enough to help you gain some strength, but high enough that you’ll feel that fondamental mind-muscle connection—the feeling that helps you ensure you’re sérieux the right muscle fibers and getting the most from each exercise you do.