Ten Best New Bodybuilding Advances
We'll be honest: When new research comes out that we believe will benefit our workouts, we totally geek out. And give the lab coats credit for their never-ending search for the top new techniques for developing a stronger, faster, leaner physique.
We get our fix from it. Fortunately, we have a few of those professionals on rapid dial. To find out what recent research they've been clinging to to assist people like us get more out of our workouts, meals, and supplement budgets, we had Siri give them a call. It isn't sexist science. Bro, it's science.
FIRST ADVANCE :
Bicycle for Bigger Legs
In 2012, a team of researchers examined all the material and came to the conclusion that combining aerobic exercise with weight lifting did not completely negate strength and size increases. In reality, when they looked at other forms of aerobic exercise, they discovered that running and its repetitive effects were to blame for the majority of the anti-anabolic effects, and that included cycling in a strength training program had no negative effects on gains in size or strength.
In fact, adding cycling to a strength training program could increase hypertrophy, according to research done in Finland later that year. This year, research done in Sweden came to the same conclusion.
Getting on a bike won't hurt you and might even help if your goal is to pack as much size onto your legs as possible.
SECOND ADVANCE:
Push harder for quicker results
Two sets of participants underwent a 6-week bench press training regimen from a team of Spanish researchers. One group was instructed to press the bar as quickly as they could for each rep. Every rep was performed by the opposing group at half their maximum speed. However, the same sets and reps were performed by both groups at the same maximum %.
At the conclusion of the research, the participants who pushed every rep as hard as they could on average developed roughly twice the strength. Given that every other variable was the same, this is a startling outcome. Lifting the bar as quickly as you can not only helps, but it also makes a difference. It significantly alters things.
THIRD ADVANCE :
Don't Just Squat for Size
Even though the squat may be the most powerful exercise, every monarch requires a court. According to a recent study by a team of Brazilian researchers, adding other lower body movements like the leg press, lunges, and deadlifts to your squat routine will really help you increase your squat strength.
All of the trainees exercised their lower bodies to the same extent, although some solely utilized squats and others added a range of additional exercises to the squat. Naturally, more diversity was better for boosting the trainees' 1RM squats and also resulted in more evenly distributed quad development (size improvements in the vastus lateralis, rectus femoris, and vastus medialis).
FOURTH ADVANCE :
New Mass-Gain Supplement
Recent research that will soon be published demonstrates that taking supplements of arachidonic acid, in comparison to a placebo, increases both strength and hypertrophy when combined with weight training.
Arachidonic acid is an n-6 fatty acid that is sometimes looked down on for people trying to optimize their omega-3 to omega-6 ratio, but may be particularly beneficial for athletes. This is interesting for a couple of reasons: the trial is big enough to show an effect, unlike some earlier research.
FIFTH ADVANCE:
Cissus for Joint Pain
According to a 2014 study, cissus can significantly reduce joint pain across the board, not just in those with a very specific type of pain. This is one of the earliest direct studies of cissus on pain relief, albeit additional high-quality research must be done in this area.
And a decrease in discomfort can have a greater positive impact on strength and muscular development than most, if not all, real performance enhancers. Cissus stands out for two reasons: it starts working quickly, unlike many other painkillers, and the dosage that may be obtained by supplementation is sufficient to have a beneficial result.
Additionally, it can aid in chronic bone problems. The ideal supplement to maintain your joints healthy, lubricated, and flexible may be this, which might displace items like glucosamine and chondroitin.
SIXTH ADVANCE:
GLP-1 Burns Fat More Efficiently
Increasing or maintaining resting energy expenditure is a goal for everyone who is trying to lose weight. Incorporating additional GLP-1 agonists into your diet may be one of the most underutilized strategies to do this.
Examples of these include milk proteins and fermentable fiber. Due to its potent physiological effects, GLP-1 has been researched and used as a type-2 diabetes treatment. Increased consumption of foods that activate this "incretin" hormone might cause the body to react as though you have consumed a sufficiently satiating diet and increase your energy expenditure.
SEVENTH ADVANCE:
Beets for More NO Production
Nitric oxide (NO) levels in the body can theoretically be raised to improve exercise performance. Unfortunately, it is difficult to raise nitric oxide for a long enough time to have any effect from the typical suspects that line supplement store shelves.
The common beet is useful in this situation. Juicing some plant foods, most notably beets and kale, can supply enough dietary nitrates to increase nitric oxide levels and promote performance. In addition to being a nutritious food, betaine, which can be used as an ergogenic aid, is abundant in beets.
EIGHTH ADVANCE:
HMB, Enhanced!
Except for beginners, HMB long overpromised and underdelivered in terms of results. Then everything changed a few months ago. The free acid form of HMB, a slightly different formulation, demonstrated exceptional results for strength and muscle building in an experiment.
This type of HMB is thought to produce greater benefits since it is more bioavailable and absorbs more quickly. Free acid HMB products are entering the market and could soon play a significant role in weightlifters' arsenals, albeit the results need to be duplicated to be certain of these significant effects.
NINETH ADVANCE:
The Case for More Protein When Dieting
When people "diet," they frequently reduce their intake of all macronutrients. According to recent studies, you can save more muscle by increasing your protein consumption and making other sacrifices elsewhere. Two teams of resistance-trained athletes were put on a diet for two weeks by British researchers.
Both groups cut back on calories, however one group consumed less protein than the other (35% of total calories), while the other consumed more protein than the other (15%). While the athletes who had the higher protein diet lost less than a pound of muscle mass, those who consumed the lower protein diet lost about 3 pounds.
The key takeaway is to boost the protein content of your diet while you are calorie limited in order to maintain lean muscle mass.
TENTH ADVANCE:
Improved Anabolic Response with Low-Intensity Recovery
The results of Taiwanese researchers' study of the effects of active or passive recovery on the testosterone/cortisol ratio were highly intriguing. Males did one of the following recovery exercises right after following a whole-body resistance exercise workout: running at a moderate intensity (but still able to hold a conversation) Light-hearted running (barely jogging)
In comparison to the higher intensity running group, the testosterone/cortisol ratio was more than twice as high in the low-intensity running group. The scientists came to the conclusion that resistance exercise maximizes the anabolic response from the session when it is followed by low-intensity aerobic exercise.
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