Traditionally, bodybuilders have been encouraged to consume protein immediately after a workout to capitalize on the anabolic window to maximize hypertrophy. On Aug. 15, 2024, Dr. Layne Norton, Ph.D. in Nutritional Sciences, delved into the anabolic window and whether timing protein intake maximizes muscle growth. 

Key Takeaways

• Consuming protein throughout the day, ideally spread across three to five meals, is more beneficial for hypertrophy than eating it immediately before or after a workout. 
• Eating a high-quality protein source within a few hours of a workout can help refuel the body and aid muscle recovery.

Check it out below:

[Related: Best-Tasting Protein Powders]

Evidence suggests exercise can boost insulin sensitivity and amino acid uptake, improving muscle protein synthesis. (1) This fueled the popular belief among bodybuilders that consuming supplemental protein pre- and post-workout can amplify these effects and maximize muscle growth by ensuring a steady supply of amino acids in the bloodstream.

This [dogma] has been criticized in the last 10 to 15 years.

Norton emphasizes that muscle protein synthesis isn’t overly sensitive to timing. Consuming sufficient protein to trigger it elevates amino acid levels in the bloodstream for four to six hours. Hence, eating a protein-rich meal before a workout ensures ample amino acids in the body post-workout to support muscle growth.

Norton cites a 2024 study published in the Frontiers in Nutrition journal. Participants were divided into two groups: one consumed a 25-gram whey protein shake immediately before and after their workouts, and the second consumed the shakes three hours before and after workouts. (2)

Both groups followed a high-protein diet (two grams per kilogram of body weight) and carefully monitored their caloric intake. After eight weeks, no significant differences were observed between the two groups regarding muscle mass, strength, body composition, or other indicators of muscle growth. 

“It makes sense to have protein pre- and post-workout only from the perspective that you should probably eat a meal within a few hours of your workout so that you are not depleted,” Norton explained. He suggests consuming a high-protein meal approximately two hours before a workout, depending on an individual’s gastrointestinal (GI) sensitivity. 

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• These Are the Most Nutrient-Dense Foods, According to a Nutrition Coach

References

1. Borghouts, L. B., & Keizer, H. A. (2000). Exercise and insulin sensitivity: a review. International journal of sports medicine, 21(1), 1–12. https://doi.org/10.1055/s-2000-8847
2. Lak, M., Bagheri, R., Ghobadi, H., Campbell, B., Wong, A., Shahrbaf, A., Shariatzadeh, M., & Dutheil, F. (2024). Timing matters? The effects of two different timing of high protein diets on body composition, muscular performance, and biochemical markers in resistance-trained males. Frontiers in nutrition, 11, 1397090. https://doi.org/10.3389/fnut.2024.1397090

Featured image via Shutterstock/Josep Suria

The post Should You Care About Anabolic Windows? appeared first on BarBend.

Focusing more on the stretch could [make] lagging muscles a lot bigger.

If it sounds too good to be true, recent studies show similar accelerated gains from optimizing tension in a stretched muscle. Moreover, using “bad” form could still have benefits. Ethier and Wolf explained common mistakes that cause many to miss out on these stretch-loading benefits. 

[Related: These Are the Best Pre-Workout Breakfast Foods to Eat, Say Dietitians]

Mistake 1 – Lifting Too Heavy/ Short Reps

Many people, especially inexperienced exercisers, train with too much weight, which prevents them from moving through their full range of motion (ROM). They intentionally stop short of their full ROM to avoid the most challenging part of the exercise.

Common culprits for suboptimal form include not touching the bar to the chest during a bench press or performing half-rep squats. These exercises are more challenging in the stretched position.

It’s better to use less weight and train a muscle through its full motion, especially during compound lifts. The lift and stretch are equally important, as determined by several scientific comparisons using various testing methods (1).

Mistake 2 – Fast Negatives

Rep tempo, or how fast a rep is performed, can affect the quality of a loaded stretch. Whether lifting too heavy, lacking experience or having poor habits, many exercisers speed through reps, prioritizing the concentric while missing out on a good stretch. 

Dr. Wolf recommends slower eccentrics, pausing for a second at the bottom position, and then lifting explosively.

Best Exercises To Challenge Muscles in the Stretch 

Certain exercises combine stretching and tension better than others. If comparing chest presses, for example, a barbell stops at the chest, whereas dumbbells can lower past the chest for a better stretch. 

Even better, says Dr. Wolf, are deficit push-ups where the upper body is elevated between two objects. As you lower, the pecs stretch as much as your range of motion allows. 

View this post on Instagram

A post shared by Jeremy Ethier, BKin (@jeremyethier)

Another way to enhance muscle growth is by using variations that place more tension on certain parts of a muscle. For example, preacher curls cause greater growth in the lower biceps than incline curls because they place more strain on the lengthened biceps near the elbow joint. (2)

The most significant comparison was a 2023 study that found 40 percent more muscle size when performing overhead triceps extensions versus triceps pushdowns (3). 

5 Golden Exercises for Bigger Muscles

Below are exercises to prioritize for muscle growth:

• Preacher Curl (Biceps)
• Dumbbell Flye (Chest)
• Overhead Extension (Triceps)
• Reverse Cable Flye (Rear delts)
• Behind the Body Lateral Raise w/Cable at Wrist Height (Side delts)

Why “Bad” Form = More Gains

While core training fundamentals haven’t lost their relevance, exercise science is ever-evolving. Recent literature shows favorable gains when using “bad form” (i.e., half reps when a muscle is lengthened versus only full range of motion reps). (4)(5)

When you can’t do any more full range of motion reps, push past failure by doing half reps in that stretched position.

The best exercises to capitalize on partial rep gains include calf exercises, most back movements (e.g., lat pulldowns and rows], chest flyes, reverse flyes, dumbbell lateral raises, and leg extensions).

[Related: The 10 Best Exercises for Long-Length Partial Reps]

While the evidence for loaded stretch training benefits is promising, questions remain if it applies to all muscles and all parts of a muscle. To find answers, Ethier will partner with the University of British Columbia (UBC) in September 2024 to fund and participate in a study “To determine how much challenging the muscles in the stretch position leads to growth.” 

They’ll use three custom machines that apply more tension during the stretch or contraction. The study will include tests for the chest, shoulders, and glutes.

“It’s a big project to take on, but it will help shape the way we work and the exercises we choose to maximize growth,” says Ethier. 

More Training Content

• The 8 Worst Exercises for Strength, From the “Impractical” to the “Stupid”
• The 8 Best Balance Exercises for Seniors, Chosen By Our Experts
• These Are the Most Nutrient-Dense Foods, According to a Nutrition Coach

Featured image: @jeremyethier on Instagram

The post Training in the Stretched Position for Muscle Growth: Experts Explain Why It Works appeared first on BarBend.

“The real danger in the rehabilitation process is losing your fitness,” Shallow said while outlining his protocol to bounce back from a minor accident that led to a not-so-minor knee injury.

The operative word Dr. Shallow (DC) used to describe the state of his meniscus was “shredded.” But there’s no bed rest for the wicked. If you want to bounce back from an injury, you might want to pay heed to what Dr. Shallow is doing in his first two weeks.

[Related: How To Safely Train Legs With a Back Injury]

What To Do After a Knee Injury

As Shallow tells it, in early August, he stepped off a curb and, by unhappy chance, severely injured his meniscus. “A few weeks ago I shredded my right meniscus slipping on the sidewalk,” Shallow said on social media on Aug. 14, 2024.

“Since then, I’ve had my rehab hat on.” Here’s what Dr. Shallow is doing immediately after his meniscus injury to help speed up recovery:

View this post on Instagram

A post shared by Dr. Jordan Shallow D.C (@the_muscle_doc)

Passive Movement

“You literally can’t sleep on rehab,” Shallow noted while endorsing moderate amounts of unloaded movement; passive flexion and extension of the knee, “…early and often. The days of ‘R.I.C.E.’ are long gone.”

• A 2020 literature review argued that the “rest, ice, compression, elevation” protocol is antiquated and, in some cases, may even slow down recovery due to limiting blood flow as well as the production of helpful hormones. (1)

Passive movement could entail activities like yoga or swimming, bending and straightening the knee while clasping your thigh, or something as simple as walking.

Walking

Shallow noted that he has been “walking…a lot” immediately following his knee injury. Walking is considered passive movement and, provided it does not cause or significantly worsen pain, can be a great way to restore confidence while also aiding recovery.

• A 2018 study argued that continuing with a workout routine after injury can help provide structure to your health habits and maintain a positive outlook. (2)

Getting your steps in will also help you maintain your general physical activity levels instead of resorting to sedentary behaviors while injured.

[Related: Best Running Shoes]

Exercise (to Tolerance)

“A couple days after my injury, I limped to the gym,” Shallow said. Not so he could wear a badge of honor or brag about how tough he is — training and rehabilitation are simply closer cousins than most people think.

“I pushed my threshold for comfort on the injured leg and then trained my ‘healthy leg’ to failure,” Shallow continued. “In the next week or so, I should be back to where I was pre-injury without losing any strength.”

• As long as you don’t overdo it, studies do show that continuing to train the injured area can speed up recovery. (3)

Your First Move

What’s the common thread here? Taking an active role in your own rehabilitation, rather than letting time do all the work. Contemporary best practices for injury rehab align with the old adage; motion is lotion.

Before you pack up your gym bag, remember that all injuries are different, and what works for Dr. Shallow may not be relevant for you. Your best bet is to consult with a qualified physician instead of trying to mend an injury yourself.

Still, it’s helpful to see how the pros tackle things. For Dr. Shallow, falling off a curb is just a speed bump.

References

1. Scialoia, Domenic & Swartzendruber, Adam. (2020). The R.I.C.E Protocol is a MYTH: A Review and Recommendations thesportjournal.org/article/the-r-i-c-e-protocol-is-a-myth-a-review-and-recommendations.
2. Strömbäck E, Aasa U, Gilenstam K, Berglund L. Prevalence and Consequences of Injuries in Powerlifting: A Cross-sectional Study. Orthop J Sports Med. 2018 May 14;6(5):2325967118771016. doi: 10.1177/2325967118771016. PMID: 29785405; PMCID: PMC5954586.
3. Welch N, Moran K, Antony J, Richter C, Marshall B, Coyle J, Falvey E, Franklyn-Miller A. The effects of a free-weight-based resistance training intervention on pain, squat biomechanics and MRI-defined lumbar fat infiltration and functional cross-sectional area in those with chronic low back. BMJ Open Sport Exerc Med. 2015 Nov 9;1(1):e000050. doi: 10.1136/bmjsem-2015-000050. PMID: 27900136; PMCID: PMC5117021.

Featured Image: @the_muscle_doc / Instagram

The post The Most Important Thing To Do After a Knee Injury (From an Expert) appeared first on BarBend.

On Aug. 6, 2024, Dr. Gommaar D’Hulst, Ph.D. in Sport Sciences and Biology, explained the body’s physiological responses to heat during exercise and the most effective strategies to acclimate to it before a competition.

[Related: Why You Sweat More as You Get Stronger]

Exercise’s Effects on the Body 

Exercise triggers several physiological processes in the body. An individual’s heart rate increases to pump more blood (up to 190-200 beats per minute for some athletes), and cardiac output (the volume of blood pumped per minute) increases from three to four liters at rest to 40 to 60 liters per minute in athletes. 

“The goal of the cardiovascular system is to convert chemical energy (food) into mechanical energy (ATP),” D’Hulst explained. As muscles work, they consume energy and produce heat. The body must dissipate this heat to maintain a stable core temperature.

How the Body Copes With Heat

D’Hulst highlights that of the 100 percent of energy produced, only 20 percent is converted into mechanical energy, whereas 80 percent is released as heat. “It is very important for the body to cope with this extra heat,” he adds. 

The body eliminates heat through various mechanisms, including:

• Evaporation: Getting rid of heat via sweating.
• Convection: Air movement around the body helps carry heat away. 
• Radiation: The body releases heat in the form of electromagnetic waves.
• Conduction: Direct contact with cooler objects allows heat to transfer.

“The most important ways to get rid of heat during exercise are evaporation and convection,” D’Hulst says. Ninety-five percent of the body’s heat dissipation occurs through evaporation, especially during intense exercise in hot conditions.

It is very important to sweat well as an athlete.

[Related: Why Don’t I Sweat When I Work Out?]

Importance of Heat Acclimation for Performance

Heat acclimation involves gradually exposing the body to hot weather conditions. This helps the body adapt and better regulate its temperature. Heat acclimation helps athletes sweat more efficiently by increasing their plasma volume (the liquid component of blood) and improving skin blood flow. This allows them to start sweating sooner and more during exercise, enhancing their cooling capacity.

A randomized controlled trial published in the Journal of Applied Physiology examined the effects of heat acclimation on athletes. One group trained in hot conditions (40°C/104°F) for heat acclimation, while a control group exercised in cool conditions (13°C/55.4°F). The results showed that heat acclimation improved VO2 Max (maximum oxygen uptake) and performance in hot and cool conditions. (2)

D’Hulst explains that this positive impact is attributed to increased plasma volume resulting from heat acclimation, which enables greater blood flow to the working muscles.

Practical Recommendations for Heat Acclimation

D’Hulst prescribes longer, moderate-intensity workouts, lasting around 90 minutes, for at least two to three weeks before a competition for optimal heat acclimation. This approach allows the body to gradually adapt to the challenging environment and become more efficient at sweating and dissipating heat.

References

1. Institute of Medicine (US) Committee on Military Nutrition Research; Marriott BM, editor. Nutritional Needs in Hot Environments: Applications for Military Personnel in Field Operations. Washington (DC): National Academies Press (US); 1993. 3, Physiological Responses to Exercise in the Heat. Available from: https://www.ncbi.nlm.nih.gov/books/NBK236240/
2. Lorenzo, S., Halliwill, J. R., Sawka, M. N., & Minson, C. T. (2010). Heat acclimation improves exercise performance. Journal of Applied Physiology (Bethesda, Md.: 1985), 109(4), 1140–1147. https://doi.org/10.1152/japplphysiol.00495.2010

Featured image via Shutterstock/BongkarnGraphic

The post How to Acclimate to Heat Before You Compete appeared first on BarBend.

On Aug. 8, 2024, Dr. Layne Norton, Ph.D. in Nutritional Sciences, dove into the efficacy of collagen protein for muscle gains. His analysis is based on a July 2024 randomized controlled trial comparing the effects of collagen, pea, and whey protein concentrate on muscle protein synthesis. (2)

[Related: How Much Caffeine Is in Pre-Workout? (And How Much Is Too Much, According to a Nutrition Coach)]

Participants

The study focused on seniors over 70. Notably, elderly people generally have a weaker muscle protein synthesis response than younger individuals. “It takes more protein in an elderly person to get the same anabolic response as it does in a young person,” explained Norton. 

Diet

The participants were given a baseline diet for the first seven days that met the recommended dietary allowance (RDA) for protein. This diet was continued for an additional week, with the addition of either two 25-gram servings of collagen, pea, or whey protein concentrate.

The researchers employed an advanced technique using deuterated water to measure protein synthesis. In deuterated water, the hydrogen atoms are replaced with deuterium, a heavier isotope of hydrogen. (3)

Deuterated water allows researchers to precisely measure the rate of new protein synthesis by tracking how deuterium is incorporated into newly synthesized proteins. Scientists can analyze muscle tissue samples to quantify the deuterium present, directly measuring protein synthesis triggered explicitly by the protein source under investigation. 

Results

Whey and pea proteins lead to significantly greater muscle protein synthesis than collagen protein. This is primarily because whey and pea proteins have a higher leucine content than collagen.

A 25-gram serving of whey protein contains 1.68 grams of leucine; pea protein boasts 1.62 grams. Collagen contains 0.7 grams of leucine, less than half the amount in its counterparts.

Whey and pea protein ingestion resulted in similar levels of muscle protein synthesis, surpassing the rate observed during the baseline RDA diet. However, collagen protein didn’t further stimulate muscle protein synthesis, exhibiting a rate comparable to the baseline diet.

To build muscle, collagen is a very poor choice for supplemental protein.

[Related: How to Choose the Best Protein Powder in 2024]

Other Key Findings

• While whey protein significantly increased plasma leucine levels compared to pea protein, both sources yielded similar muscle protein synthesis. This suggests that pea protein, a vegan protein source, can be as effective for hypertrophy as whey protein, as long as it contains sufficient leucine.
• Norton advises against relying on collagen protein to improve connective tissue, skin, hair, and nails. The body breaks down ingested collagen into individual amino acids, and there’s no concrete scientific evidence that consuming collagen directly influences the synthesis of these specific tissues. (4)

More Nutrition Content

• These Are the Best Pre-Workout Breakfast Foods to Eat, Say Dietitians

• These Are the Most Nutrient-Dense Foods, According to a Nutrition Coach

• The Best High-Protein Fast Food, Chosen By a Nutrition Coach

References

1. Bolke L, Schlippe G, Gerß J, Voss W. A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients. 2019 Oct 17;11(10):2494. doi: 10.3390/nu11102494. PMID: 31627309; PMCID: PMC6835901.
2. McKendry, J., Lowisz, C. V., Nanthakumar, A., MacDonald, M., Lim, C., Currier, B. S., & Phillips, S. M. (2024). The effects of whey, pea, and collagen protein supplementation beyond the recommended dietary allowance on integrated myofibrillar protein synthetic rates in older males: a randomized controlled trial. The American journal of clinical nutrition, 120(1), 34–46. https://doi.org/10.1016/j.ajcnut.2024.05.009
3. Miller, B. F., Reid, J. J., Price, J. C., Lin, H. L., Atherton, P. J., & Smith, K. (2020). CORP: The use of deuterated water for the measurement of protein synthesis. Journal of Applied Physiology (Bethesda, Md.: 1985), 128(5), 1163–1176. https://doi.org/10.1152/japplphysiol.00855.2019
4. Aussieker, T., Hilkens, L., Holwerda, A. M., Fuchs, C. J., Houben, L. H. P., Senden, J. M., VAN Dijk, J. W., Snijders, T., & VAN Loon, L. J. C. (2023). Collagen Protein Ingestion during Recovery from Exercise Does Not Increase Muscle Connective Protein Synthesis Rates. Medicine and science in sports and exercise, 55(10), 1792–1802. https://doi.org/10.1249/MSS.0000000000003214

Featured image Shutterstock/Erhan Inga

The post Is Collagen Protein Effective For Muscle Gains? appeared first on BarBend.

On July 24, 2024, Dr. Layne Norton dissected a randomized control trial published in the Annals of Internal Medicine. The study aimed to “determine the effect of time-restricted eating (TRE, i.e., intermittent fasting) versus a usual eating pattern (UEP, i.e., continuous eating) on body weight in the setting of stable caloric intake.” (1)

Discover which option is better for weight loss below:

[Related: The Best High-Protein Fast Food, Chosen By a Nutrition Coach]

Calories Matter Most

The controlled feeding study’s most important aspect was that both the intermittent fasting group and continuous feeding group consumed the same total calories, macronutrients, and micronutrients. The lone difference was the timing of their consumption. Every participant’s meals were provided for them.

The intermittent fasting group was allotted a 10-hour window within to eat their calories, however, it couldn’t be any later than 1 p.m. That meant that from 1 p.m. until 8 a.m. the following day, these participants did not consume any calories. The continuous feeding group ate most of their calories later in the day, after 5 p.m. but without the same timing restrictions.

The findings were a win for the calories in versus calories out stalwarts. There was no difference in weight loss between the two groups. While not significant, there was a slight difference in overall activity; the intermittent fasting group was less active than the continuous feeding group. The difference resulted in .3 kilograms more weight loss in favor of continuous feeding.

Is Intermittent Fasting Better?

The answer isn’t directly yes or no. The real answer is intermittent fasting is an effective weight loss choice if your lifestyle enables you to adhere to intermittent fasting. Intermittent fasting’s benefits are a decrease in overall calories supporting a calorie deficit, which is necessary for weight loss.

Alternatively, if the calories are equivalent (i.e., maintains a calorie deficit), then it should be just as effective for weight loss if you eat your calories any time throughout the day without any timing restrictions.

More Nutrition Content

• How Much Caffeine Is in Pre-Workout? (And How Much Is Too Much, According to a Nutrition Coach)
• Are Hemp Seeds Worth the Hype? Here Are 3 Science-Backed Benefits of Hemp Seeds
• Here’s the Deal With Probiotics for Weight Loss, According to a PhD

Reference

1. Maruthur, N. M., Pilla, S. J., White, K., Wu, B., Maw, M. T. T., Duan, D., Turkson-Ocran, R. A., Zhao, D., Charleston, J., Peterson, C. M., Dougherty, R. J., Schrack, J. A., Appel, L. J., Guallar, E., & Clark, J. M. (2024). Effect of Isocaloric, Time-Restricted Eating on Body Weight in Adults With Obesity : A Randomized Controlled Trial. Annals of internal medicine, 177(5), 549–558. https://doi.org/10.7326/M23-3132

Featured image via Shutterstock/EchelonIMG

The post New Study: Intermittent Fasting and Continuous Feeding Provide Similar Weight Loss Outcomes appeared first on BarBend.

On July 17, 2024, Dr. Layne Norton took to his YouTube channel to break down a 2023 meta-analysis in the Journal of Strength and Conditioning Research that touts lifting with a faster velocity to generate more force leads to better strength gains than lifting slowly. (1) Hear what he had to say below:

The meta-analysis accessed concentric lifting speeds to determine if a particular speed led to better strength outcomes. For reference, the concentric portion of the lift is when the muscle is shortening (i.e., contracting). The eccentric portion of the lift is the muscle lengthening (commonly known as “the negative”).

A slow concentric was considered as any concentric that took more than two seconds. Fast or “traditional” concentrics were any lifts faster than two seconds.

Among the more than 600 participants evaluated across the meta-analysis, the results showed, in Norton’s phrasing, “people who trained with slow eccentrics didn’t get as strong as those who trained with purposely faster concentrics.” The difference was approximately four percent more strength gains for those who lifted fast.

Force Development

The rationale for fast concentrics leading to greater strength outcomes than slower counterparts is likely due to force development. Lighter loads can still have extreme force applied to them during a fast lift, whereas that is not the case for a slow lift.

If you want to be the strongest person you can be, do faster concentrics.

[Related: 5 Tips To Pull Under the Bar Faster in Olympic Lifting]

More Training Content

• The Five Best Weightlifting Barbell Complexes for Getting Seriously Strong and Fast
• Study: Elite Weightlifters Have Absurd Amounts of Fast Twitch Muscle Fibers
• In a Rush to Get Ripped? Here’s How to Build Muscle Fast

Reference

1. Hermes, M. J., & Fry, A. C. (2023). Intentionally Slow Concentric Velocity Resistance Exercise and Strength Adaptations: A Meta-Analysis. Journal of strength and conditioning research, 37(8), e470–e484. https://doi.org/10.1519/JSC.0000000000004490

Featured image via Shutterstock/Prostock-studio

The post Should You Lift Faster to Increase Strength? appeared first on BarBend.

To be fair, most of it is sound advice. But when it comes to the bench press and growing your chest, one interesting scientific study argued that your bench press grip of choice doesn’t have much of an impact on overall chest hypertrophy.

[Related: Best Bodybuilding Supplements for Muscle Growth]

Conventional gym bro wisdom suggests that a close-grip bench press emphasizes the triceps and shoulders, while using a wider grip is better for isolating the chest. Is that accurate? Let’s take a look at what the paper actually says and see if we can glean any actionable insights from it before you dive into your next chest workout. Class is in session.

What the Study Says

The paper in question was published in 2021 and is titled “The Effect of Grip Width on Muscle Strength and Electromyographic Activity in Bench Press among Novice- and Resistance-Trained Men” by Saeterbakken & colleagues. (1) Here’s a breakdown of the methods, findings, and limitations of their data: 

Methods

The authors assembled two groups of male participants; “resistance-trained” individuals who had one or more years of “continuous” strength training experience and the ability to bench at least 125% of their own weight.

The other group were “novice-trained” men who needed to have some level of familiarity with the bench press, but who did not engage in any lifting in the last six months. 

• The two groups performed a six-repetition-maximum test while using a narrow, medium, and wide bench press grip.
• Electromyographic (EMG) nodes placed on the subjects recorded activation levels in various upper-body muscles. 

Findings

• Among the subjects with gym experience, the researchers observed “significantly greater” triceps EMG when they performed the bench press using a medium grip.
• The “untrained” group had more shoulder activation when benching with a medium grip than a narrow grip.
• Participants experienced greater biceps activation with wider bench press grips than narrow grips. 
• The authors did not observe or remark on any significant differences in pectoral EMG between groups or between variations of the bench press. 

The clinicians over at Stronger by Science did a fantastic breakdown of this paper in a Jul. 11 Instagram post, which we’ve included just below. Of note, they remark that the effect sizes in muscle activation weren’t “particularly large” — in plain English, the differences between muscle activation as it relates to grip width don’t appear to be earth-shattering.

View this post on Instagram

A post shared by Stronger By Science (@strongerbyscience)

[Related: Spot Fat Reduction Is Real, but There’s a Catch]

Limitations

So, what can we interpret from this study? Frankly, not a whole lot, though it is thought-provoking. Let’s go over a few of the limitations to the work by Saeterbakken & Co: 

• The study involved a relatively small and homogenous group of participants; 28 adult males in total.
• This paper does not constitute longitudinal research. Longitudinal studies measure changes or interactions over time, rather than in a single setting.
• The authors measured muscle activation via EMG, which is a practical but imperfect method of determining regional muscle activation. 

In 2022, Vigotsky & colleagues published a paper titled “Acutely Measured Surface EMG Amplitude is not a Validated Predictor of Muscle Hypertrophy”, (2) and you can sort of discern the meaning of their research from the title alone.

• Vigotsky et al. allege that, “Given the limited evidence validating the amplitude of surface electromyograms … we suggest that acute comparative studies that wish to assess stimulus potency be met with scrutiny.”

Now, in fairness, Saeterbakken’s team did not make any strong statements about the impact of their research or findings on muscle hypertrophy. Still, it’s important to recognize that EMG, like most scientific instruments, isn’t practically useful in all situations. 

What You Should Do 

So, does this study shut the book on bench press bro-science? Not really. However, it’s a resource that merits consideration. 

• The paper seems to suggest what most gymgoers intrinsically know: beginner bodybuilders struggle with establishing a mind-muscle connection in their chests.
• Does that mean the bench press isn’t a good chest exercise if you can’t “feel” it? Not necessarily. 
• You probably shouldn’t overthink your bench press grip too much to begin with. Given the small effect sizes noted in this paper, a wide-grip and close-grip bench press challenge your upper body in pretty similar ways.
• Bench press with whatever grip you find comfortable and sustainable. In the long run, you’ll probably make better gains by adjusting your form such that the exercise isn’t uncomfortable or awkward to perform.

[Related: Best Pre-Workout Supplements for Bodybuilding]

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References

1. Saeterbakken AH, Stien N, Pedersen H, Solstad TEJ, Cumming KT, Andersen V. The Effect of Grip Width on Muscle Strength and Electromyographic Activity in Bench Press among Novice- and Resistance-Trained Men. Int J Environ Res Public Health. 2021 Jun 14;18(12):6444. doi: 10.3390/ijerph18126444. PMID: 34198674; PMCID: PMC8296276.
2. Vigotsky AD, Halperin I, Trajano GS, Vieira TM. Longing for a Longitudinal Proxy: Acutely Measured Surface EMG Amplitude is not a Validated Predictor of Muscle Hypertrophy. Sports Med. 2022 Feb;52(2):193-199. doi: 10.1007/s40279-021-01619-2. Epub 2022 Jan 10. PMID: 35006527.

Featured Image: Max Kegfire / Shutterstock

The post Your Bench Press Grip Doesn’t Matter for Muscle Growth, Study Suggests appeared first on BarBend.

You might just need to swish some soda around before attempting a new 1-rep max. At least, that was among conclusions offered in the Apr. 2024 randomized crossover study, which examined the performance-boosting effects of “carbohydrate mouth rinsing” on strength and power.

[Related: Best Muscle Recovery Supplements]

We’re going to break down the methods, findings, and limitations of this study in 500 words or less so you can decide whether carbohydrate mouth rinsing can help you fast-track your strength and muscle gains.

What the Study Says

The paper from Nutrients is titled, “Carbohydrate Mouth Rinses before Exercise Improve Performance of Romanian Deadlift Exercise: A Randomized Crossover Study” (1) and was authored by Yang & colleagues.

The researchers set out to determine “effect of carbohydrate mouth rinsing (CMR) on … resistance exercise performance,” specifically measured by strength and power during the Romanian deadlift.

[Op-Ed: Can Everybody Stop Mixing Up the Romanian and Stiff-Leg Deadlifts?]

Methods & Findings

The authors recruited 20 “healthy adult” males around age 22 who had resistance training experience, competence in the hip hinge Romanian deadlift (RDL) movement pattern, and no contraindicative health conditions.

Subjects were sorted into a CMR group and a placebo group; the carb-rinse group swished a sugary 6% maltodextrin beverage, while the placebo group received mineral water. Both groups then performed 5 sets of 6 repetitions of RDLs.

• The carb-rinse group displayed “significantly higher peak concentric power” compared to the control group.
• The CMR group also showed higher eccentric force production while lowering the weight.
• Both groups exhibited similar patterns in heart rate and RPE, or rate of perceived exertion.

Authors Yang et al. began the discussion portion of their reporting by saying, “The results indicate that mouth rinsing with the carbohydrate solution … significantly improved exercise performance.”

Limitations

At a glance, this study paints a compelling picture of the potency of sugary swishing, but no study is without limitations. Before you start backwashing a bottle of Gatorade in the gym, consider some of these confounding factors:

• While the authors describe their findings as “significant,” know that this word does not mean the same thing in academia as it does colloquially. It merely describes a distinction; the “effect size,” which refers to magnitude, was categorized as moderate.
• Notably, the authors remarked that half of all participants were able to differentiate between the sugary beverage and the placebo, which they described as “unsatisfactory.”
• The study was not longitudinally designed, meaning any changes were not observed over a long period of time. It is thus unclear if CMR suffers from diminishing returns in efficacy.
• Authors Yang et al. acknowledge that their research was unable to deduce a specific mechanism explaining how CMR affects the nervous system.
• Only 20 participants were recruited, all of whom were males around the same age and weight.

[Related: Best Post-Workout Supplements]

What You Should Do

More than anything, this study by Yang & colleagues deserves praise for taking an innovative approach to boosting gym performance. Intra-workout supplementation is nothing new — electrolytes, anyone? — but swish-and-spitting a sugary drink is a fresh take on enhancing workouts.

• This study may present a convincing argument for anyone who competes in strength sports like powerlifting, weightlifting, or strongman. Performing CMR before attempting a max could be worth experimenting with.

There’s a use case for bodybuilders here as well. Physique athletes, especially those in contest prep, must rigidly control their food intake to maintain a calorie deficit. Prolonged deficits often impair gym performance, an effect which a bodybuilder may mitigate by incorporating CMR — without the consequences of raising their caloric intake.

Give CMR a shot and see if it works for you; just be prepared to catch a few dodgy looks from other gymgoers here and there.

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References

1. Yang T-J, Shiu Y-J, Chen C-H, Yu S-Y, Hsu Y-Y, Chiu C-H. Carbohydrate Mouth Rinses before Exercise Improve Performance of Romanian Deadlift Exercise: A Randomized Crossover Study. Nutrients. 2024; 16(8):1248.

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Norton cites a randomized controlled trial involving 55 individuals, some with mild depression and others without, who underwent an eight-week resistance training program. The regime comprised two 25-minute weekly sessions, focusing on exercises like barbell squats, bench presses, and deadlifts performed to mechanical failure (where form starts to break due to fatigue). (1)

Check out Dr. Norton’s analysis below:

[Related: A Guide to the Best Pre-Workouts]

If we do the math, it comes out to be less than an hour a week of basic resistance training.

The study found that resistance training led to significant improvements in symptoms of anxiety and depression, with an effect size greater than what is typically seen with medication. Resistance training is not a cure for depression or anxiety, but it can be a powerful tool for managing these conditions. 

Norton emphasizes the interconnectedness of mind and body, highlighting that physiological changes can significantly impact mental well-being.

We’ve tried to separate what happens above and below the neck for too long. Stress in your mind transfers to your body.

A study published in the Cureus journal concluded that people with more psychological stress have a greater risk of contracting cardiovascular diseases. (2)

Norton encourages a resistance training program that aligns with your current fitness level, which can help boost confidence and mental resilience. Consistency is the most critical factor, as even small, sustained efforts can make a big difference in psychological and physical health.

Norton suggests adopting a holistic approach to well-being by moving your body throughout the day, lifting weights, maintaining a healthy diet, challenging oneself, and honoring commitments. A virtuous cycle can create a snowball effect of positive outcomes with mental and physical benefits.

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Talking to your doctor before beginning a new fitness, nutritional, and/or supplement routine is always a good idea.

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• A 9-Study Meta-Analysis Suggests the Optimal Rest Time Between Sets

References

1. O’Sullivan, D., Gordon, B. R., Lyons, M., Meyer, J. D., & Herring, M. P. (2023). Effects of resistance exercise training on depressive symptoms among young adults: A randomized controlled trial. Psychiatry research, 326, 115322. https://doi.org/10.1016/j.psychres.2023.115322
2. Satyjeet F, Naz S, Kumar V, et al. Psychological Stress as a Risk Factor for Cardiovascular Disease: A Case-Control Study. Cureus. 2020;12(10):e10757. Published 2020 Oct 1. doi:10.7759/cureus.10757

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