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In this article, the authors wanted to investigate if training with light weights when taken to muscle failure can achieve similar results in muscle hypertrophy as heavy weight training.

The authors recruited 9 untrained male subjects who performed 2 cycles of 6 weeks of training of bench pressing. The first cycle consisted of training with heavy weights using 75% of their 1RM. The second cycle consited of training with light weights in which they performed sets to failure using 30% of their 1RM. Both cycles were 12 months apart.

The researchers found that both, light and heavy weight bench press training can lead to similar muscle hypertrophy if light weight sets are taken to failure. Nonetheless, 1RM strength gains and maximal voluntary isometric strength (MVC -Measurement of isometric muscle strength) gains are considerably lower when performing light weight training.

Limitations: “The study was limited in a number of important ways. Firstly, the high- and low-load programs were different in that the low-load sets were taken to failure but the high- load sets were not. Since taking sets to failure is thought to increase hypertrophy, this could have led to an overestimation of the ability of the low-load sets to produce hypertrophy in comparison with the high-load sets. Additionally, since the high-load program was performed first, the low-load program was essentially largely regaining previously grained muscular size, which is thought to be easier to perform. This again might have led to an overestimation of the ability of the low-load sets to produce hypertrophy in comparison with the high-load sets. Moreover, “muscle memory” is well-established in the literature, so this likey a ffected the results.” (Strength and Conditioning Research April 2013, 9)

In this study, the researchers wanted to explore whether high intensity resistance training (also called high intensity power training or HIPT) displays the same benefits as high intensity interval training (HIIT). Since HIPT hasn’t been researched much, the authors based their study on CrossFit training which applies HIPT.

They therefore recruited 54 subjects, male and female, who were tested on their VO2-max and body composition prior, during and after the study. Over the course of 10 weeks the subjects performed CrossFit workouts which included strength and skill exercises performed either for best time or for as many rounds as possible within 10-20 minutes. In addition, they also had to follow a strict Paleo Diet prior and during testing.

In conclusion, the researchers found that CrossFit-Type HIPT combined with a strict Paleo Diet displays significant improvements on VO2-max and body composition in athletes of all levels. However, the authors also point out the high risk level of injury – 9 subjects weren’t able to complete the study due to overuse injures.

In this article the authors wanted to investigate if upper body exercises when performed in a a specific order, can affect hormonal response in trained men.

The authors therefore determined two upper body resistance exercise orders which included free weights and machines: Sequence(1) large to small muscle groups and Sequence(2) small to large muscle groups. S(1) started off with compound exercises (for large muscle groups) followed by assistance exercises (for small muscle groups). S(2) involved the same content but in reverse order. 20 men with at least two years of resistance training experience were recruited to perform S(1) and S(2). Training volume as well as blood samples were noted/taken during each sequence.

The authors found that both training volume as well as testosterone levels were distinctively higher when performing the order of S(1). As a result, the authors state that when larger muscle groups are trained first the concentration of growth hormone in trained men is affected positively.

Studies have indicated that plyometric exercises can help improve sprinting ability. The exact correlation however has yet to be identified. The researchers therefore wanted to examine attributes that separate elite sprinters from sub-elite sprinters using tests such as countermovement*, drop jump* and sprint ability over 60 and 100 meters.

So they recruited 12 national level slovenian sprinters and divided them, based on their sprinting performance, into elite level and sub-elite level groups. The researchers then ran several test using 3D cameras and force plates to measure and analyze joint angles and ground reaction force.

The researchers concluded that elite sprinters display greater scores in jumping heights as well as take off velocity than sub-elite sprinters. They also found that the ability to create greater impulse enables elite sprinters to produce more force in less time and therefore sprint faster. On a side note, elite sprinters were slightly older and had higher body weight and height measurements than sub-elite sprinters.

*Countermovement Test: The athlete starts from an upright standing position, makes a preliminary downward movement by flexing knees and hips, then performs a maximum vertical jump up off the ground.
* Drop Jump Test: The athlete starts from an upright standing position on a 31cm box, then drops down off the box and performs a maximum vertical jump.