Hvor mange sett gir best styrkeøkninger?, mm. -> Trening & Kosthold; Verdt å lese, Utgave 81

Utgave 81 – I denne utgaven:
– Hvor mange sett gir best styrkeøkninger? (forskning, av Lyle McDonald)
Holding Fat Burners to the Fire, Part 2: Green Tea (av James Krieger)
– Hvordan skal du løfte vekter? Rolig, eksplosivt, lett eller tungt? (av Eirik Sandvik)
– Health Benefits of Broccoli Require the Whole Food, Not Supplements (forskning, ScienceDaily)
– Zach Krych Injury & Comeback (video)

Ukas sitat:
“I’m on a seefood diet. I see food and I eat it.”
– Ukjent

 

 

Knebøy 🙂

Hvor mange sett gir best styrkeøkninger? En godt kontrollert studie fra mars 2011 sammenlignet 1, 4 og 8 sett i knebøy, hvor alle andre variabler var like. Alle sett (etter lik spesifikk oppvarming for alle gruppene) ble kjørt med 80 % av 1RM til feiling. Studien viser at 8 sett gruppen fikk betydelig bedre økninger enn 1 og 4 sett gruppen. I et treningsprogram er det dog også viktig å ta med ‘loven om avtagende avkastning“, og ikke minst evnt. krav i idretten det konkurreres i, med i betraktningen. (notater: Styrketrening, antall sett, treningsmengde, HIT, Heavy Duty).

– Lyle McDonald: “That is, a missed point in a lot of the single versus multiple set arguments tends to ignore the time commitment (along with the goals, etc.) of the trainee.  For someone with very limited time and modest training goals (i.e. general trainee looking for basic strength, health, etc.) a low volume of training may give them all the gains that they want or need.  Even if a higher volume would generate greater strength gains, there is always a huge point of diminishing returns in this: you end up spending 4-5 times as long in the gym for far less than 4-5 times the gains.  Whether that time investment is worthwhile simply depends on the situation.”

* Referanser: Lyle McDonald.

1) Marshall PW, McEwen M, Robbins DW. Strength and neuromuscular adaptation following one, four, and eight sets of high intensity resistance exercise in trained males. Eur J Appl Physiol. 2011 Mar 31. [Epub ahead of print]. Pubmed.

Holding Fat Burners to the Fire, Part 2: Green Tea: En flott artikkel av James Krieger om grønn té (EGCG og koffein) og dets effekter på fettforbrenning. (Krever abonnement)

Hvordan skal du løfte vekter? Rolig, eksplosivt, lett eller tungt? En flott artikkel av Eirik Sandvik om hvordan nybegynnere burde starte styrketreningen sin med vekter, for å sikre best mulig langsiktig framgang.

Health Benefits of Broccoli Require the Whole Food, Not Supplements: En studie fra september 2011 fant at brokkoli kosttilskudd ikke gir samme helsefordeler som frisk brokkoli, da enkelte av stoffene er meget dårlig absorbert fra kosttilskudd. Hard koking reduserer også opptaket av flere viktige næringsstoffer, så man bør spise brokkolien lett kokt/stekt/dampet.

* Referanser: ScienceDaily: Health Benefits of Broccoli Require the Whole Food, Not Supplements.

1) Clarke JD, Riedl K, Bella D, Schwartz SJ, Stevens JF, Ho E. Comparison of Isothiocyanate Metabolite Levels and Histone Deacetylase Activity in Human Subjects Consuming Broccoli Sprouts or Broccoli Supplement. J Agric Food Chem. 2011 Sep 30. [Epub ahead of print]. Pubmed.

Zach Krych Injury & Comeback: En flott video med vektløfteren Zach Krych, som etter en skade i håndleddene fikk beskjed om at han aldri ville kunne løfte tungt igjen, men med et steg av gangen klarte å komme tilbake og bli bedre enn noen gang! 🙂 (notater:.)

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