Bret Contreras

It has been proposed that superior muscle hypertrophy may be obtained by training muscles predominant in type I fibers with lighter loads and those predominant in type II fibers with heavier loads. Purpose: To evaluate longitudinal changes in muscle strength and hypertrophy of the soleus (a predominantly slow-twitch muscle) and gastrocnemius (muscl...

We aimed to investigate the effects of resistance training (RT) combined with no-load isometric actions (iso-holds) during the inter-set recovery period versus RT that involves passive inter-set rest on muscular strength, muscular hypertrophy, and muscular endurance in resistance-trained men. Twenty-seven resistance-trained male volunteers were ran...

We thank Mr. Mizelman for his letter to the editor (1) and interest in our study (2). The author contends that the power analysis for our study was incorrect. We ran the power analysis using G*power, F tests for ANOVA with repeated measures, and within-between interaction. Note that our original statistical analysis was based on this statistical mo...

The primary means for disseminating sport and exercise science research is currently through journal articles. However, not all studies, especially those with null findings, make it to formal publication. This publication bias towards positive findings may contribute to questionable research practices. Preregistration is a solution to prevent the pub...

Purpose: The purpose of this study was to evaluate muscular adaptations between low-, moderate-, and high-volume resistance training (RT) protocols in resistance-trained men. Methods: Thirty-four healthy resistance-trained men were randomly assigned to 1 of 3 experimental groups: a low-volume group (1SET) performing 1 set per exercise per traini...

The capacity to rapidly generate and apply a great amount of force seems to play a key role in sprint running. However, it has recently been shown that, for sprinters, the technical ability to effectively orient the force onto the ground is more important than its total amount. The force-vector theory has been proposed to guide coaches in selecting...

In theory, everything in biomechanics stems from two disciplines, physics and biology. While a number of papers, editorials, letters to the editor, and even a review have addressed the misapplication of mechanical principles, the misapplication of the basic principles of physics in the field of biomechanics continues. There are three principles, sp...

This letter is a response to the paper by Damas et al (2017) titled, “The development of skeletal muscle hypertrophy through resistance training: the role of muscle damage and muscle protein synthesis,” which, in part, endeavored to review the role of exercise-induced muscle damage on muscle hypertrophy. We feel there are a number of issues in inte...

The purpose of this study was to investigate the effects of using an internal versus external focus of attention during resistance training on muscular adaptations. Thirty untrained college-aged men were randomly assigned to an internal focus group (INTERNAL) that focused on contracting the target muscle during training (n = 15) or an external focu...

Previous investigations of strength have only focused on biomechanical or psychological determinants, while ignoring the potential interplay and relative contributions of these variables. The purpose of this study was to investigate the relative contributions of biomechanical, anthropometric, and psychological variables to the prediction of maximum...

The roman chair back extension exercise is performed with the intent of improving hip and spinal extensor muscle performance. Despite evidence supporting the aforementioned benefits, performance of this exercise may increase the risk for low back pain among certain population subgroups. Although a clear verdict on the risk-to-benefit ratio remains...

Objectives: To compare the ergogenic effects of back squats, deadlifts, and hip thrusts. Design: Pilot randomized-controlled trial Methods: In order to determine the feasibility of such a large training study, a pilot study was carried out with 26 male and female participants (age = 22.15 ± 2.2 years; height = 180.17 ± 8.37 cm; body mass = 87.27 ±...

The purpose of the present study was to evaluate muscular adaptations between heavy- and moderate-load resistance train-ing (RT) with all other variables controlled between conditions. Nineteen resistance-trained men were randomly assigned to either a strength-type RT routine (HEAVY) that trained in a loading range of 2-4 repetitions per set (n = 1...

Background: The purpose of this study was to compare strength, body composition, and functional outcome measures following performance of the back squat, leg press, or a combination of the two exercises. Methods: Subjects were pair-matched based on initial strength levels and then randomly assigned to 1 of 3 groups: A squat-only group (SQ) that...

The modified Thomas test was developed to assess the presence of hip flexion contracture and to measure hip extensibility. Despite its widespread use, to the authors’ knowledge, its criterion reference validity has not yet been investigated. The purpose of this study was to assess the criterion reference validity of the modified Thomas test for mea...

Dataset for modified Thomas test validity paper

The purpose of this study was to compare the effects of a protocol employing a combination of loading zones vs. one employing a constant medium-repetition loading zone on muscular adaptations in resistance-trained men. 19 trained men (height=176.9±7.0 cm; body mass=83.1±11.8 kg; age=23.3±2.9 years) were randomly assigned to 1 of 2 experimental grou...

The barbell hip thrust may be an effective exercise for increasing horizontal force production and may thereby enhance performance in athletic movements requiring a horizontal force vector, such as horizontal jumping and sprint running. The ergogenic ability of the squat is well known. The purpose of this study was to compare the effects of six-wee...

ATTENTIONAL FOCUS IS A WELL-RECOGNIZED ASPECT OF MOTOR LEARNING AND ITS USE HAS IMPORTANT IMPLICATIONS TO THE FITNESS PROFESSIONAL. THIS ARTICLE WILL DISCUSS HOW ATTENTIONAL FOCUS SHOULD BE DIRECTED TO MAXIMIZE MUSCULAR DEVELOPMENT.

Background: It has been hypothesized that the ability to increase volume load (VL) via a progressive increase in the magnitude of load for a given exercise within a given repetition range could enhance the adaptive response to resistance training. Objectives: The purpose of this study was to compare changes in volume load (VL) over eight weeks o...

OBJECTIVE The purpose of this study was to compare activation of the upper body musculature during the barbell bench press at varying training intensities. METHODS Twelve young, resistance-trained men performed sets of the bench press to momentary muscular failure with two different loads: a high-load(HIGH) set at 80% of 1RM and a low-load (LOW) s...

Bridging exercise variations are well researched and commonly employed for both rehabilitation and sports performance. However, resisted bridge exercise variations have not yet been compared in a controlled experimental study. Therefore, the purpose of this study was to compare the differences in upper and lower gluteus maximus, biceps femoris, and...

Muscle hypertrophy and atrophy occur frequently as a result of mechanical loading or unloading, with implications for clinical, general, and athletic populations. The effects of muscle hypertrophy and atrophy on force production and joint moments have been previously described. However, there is a paucity of research showing how hypertrophy and atr...

Model results

Background: A wide variety of hip abduction and hip external rotation exercises are used for training, both in athletic performance and in rehabilitation programming. Though several different exercises exist, a comprehensive understanding of which exercises best target the gluteus maximus (Gmax) and gluteus medius (Gmed) and the magnitude of muscu...

Background. Foam rolling has been shown to acutely increase range of motion (ROM) during knee flexion and hip flexion with the experimenter applying an external force, yet no study to date has measured hip extensibility as a result of foam rolling with controlled knee flexion and hip extension moments. The purpose of this study was to investigate t...

Background. The purpose of this study was to compare the peak electromyography (EMG) of the most commonly-used position in the literature, the prone bent-leg (90°) hip extension against manual resistance applied to the distal thigh (PRONE), to a novel position, the standing glute squeeze (SQUEEZE). Methods. Surface EMG electrodes were placed on the...

Front, full, and parallel squats are some of the most popular squat variations. The purpose of this investigation was to compare mean and peak electromyography (EMG) amplitude of the upper gluteus maximus, lower gluteus maximus, biceps femoris, and vastus lateralis of front, full, and parallel squats. Thirteen healthy women (age = 28.9 ± 5.1 years;...

The back squat and barbell hip thrust are both popular exercises used to target the lower body musculature; however, these exercises have yet to be compared. Therefore, the purpose of this study was to compare the surface electromyographic (EMG) activity of the upper and lower gluteus maximus, biceps femoris, and vastus lateralis between the back s...

The purpose of this study was to investigate the effects of training muscle groups 1 day per week using a split-body routine versus 3 days per week using a total-body routine on muscular adaptations in well-trained men. Subjects were 20 male volunteers (height = 1.76 ± 0.05 m; body mass = 78.0 ± 10.7 kg; age = 23.5 ± 2.9 years) recruited from a uni...

The purpose of this study was to compare the effect of low- versus high-load resistance training (RT) on muscular adaptations in well-trained subjects. Eighteen young men experienced in RT were matched according to baseline strength, and then randomly assigned to 1 of 2 experimental groups: a low-load RT routine (LL) where 25-35 repetitions were pe...

The purpose of this study was to compare the effect of low- versus high-load resistance training (RT) on muscular adaptations in well-trained subjects. Eighteen young men experienced in RT were matched according to baseline strength, and then randomly assigned to 1 of 2 experimental groups: a low-load RT routine (LL) where 25-35 repetitions were pe...

Many strength and conditioning coaches utilize the good morning (GM) to strengthen the hamstrings and spinal erectors. However, little research exists on its electromyography (EMG) activity and kinematics, and how these variables change as a function of load. The purpose of this investigation was to examine how estimated hamstring length, integrate...

THE FUNCTIONAL MOVEMENT SCREEN (FMS) IS A PRE-PARTICIPATION SCREENING TOOL COMPRISING 7 INDIVIDUAL TESTS FOR WHICH BOTH INDIVIDUAL SCORES AND AN OVERALL SCORE ARE GIVEN. THE FMS DISPLAYS BOTH INTERRATER AND INTRARATER RELIABILITY BUT HAS BEEN CHALLENGED ON THE BASIS OF A LACK OF VALIDITY IN SEVERAL RESPECTS. THE FMS SEEMS TO HAVE SOME DEGREE OF PRE...

The purpose of the study was to compare core muscle activation of the tradition prone plank with a modified version performed with a long-lever and posterior-tilt using surface electromyography. To further determine if a specific component of this modified plank was more effective than the other in enhancing muscle activity, the plank with a long l...

Purpose It has been hypothesized that lifting light loads to muscular failure will activate the full spectrum of MUs and thus bring about muscular adaptations similar to high-load training. The purpose of this study was to investigate EMG activity during low- versus high-load training during performance of a multi-joint exercise by well-trained su...

It is believed that regional activation within a muscle may lead to greater site-specific muscular adaptations in the activated portion of the muscle. Because the hamstrings are a biarticular muscle, it can be theorized that single-joint exercises where movement originates at the hip versus the knee will result in differential activation of the mus...

STUDIES SUPPORT THE USE OF KETTLEBELLS FOR IMPROVING POWER, ALTHOUGH EVIDENCE FOR USING THEM TO IMPROVE STRENGTH AND AEROBIC FITNESS IS STILL EQUIVOCAL. STUDIES INVESTIGATING THE BIOMECHANICAL PROPERTIES OF KETTLEBELL TRAINING HAVE BEEN FRUITFUL, AND IT MAY BE USEFUL FOR DEVELOPING SPRINT RUNNING PERFORMANCE AND FOR INJURY PREVENTION. HOWEVER, WE S...

Cellular swelling, often referred to as "the pump," has been shown to mediate increases in muscle protein synthesis and decreased protein degradation. This paper will explore the potential hypertrophic benefits associated with the pump and discuss practical implications for resistance training program design.

STUDIES SUPPORT THE USE OF KETTLEBELLS FOR IMPROVING POWER, ALTHOUGH EVIDENCE FOR USING THEM TO IMPROVE STRENGTH AND AEROBIC FITNESS IS STILL EQUIVOCAL. STUDIES INVESTIGATING THE BIOMECHANICAL PROPERTIES OF KETTLEBELL TRAINING HAVE BEEN FRUITFUL, AND IT MAY BE USEFUL FOR DEVELOPING SPRINT RUNNING PERFORMANCE AND FOR INJURY PREVENTION. HOWEVER, WE S...

Regimented resistance training has been shown to promote marked increases in skeletal muscle mass. Although muscle hypertrophy can be attained through a wide range of resistance training programs, the principle of specificity, which states that adaptations are specific to the nature of the applied stimulus, dictates that some programs will promote...

HIP EXTENSION MOMENTS INCREASE TO A MUCH GREATER DEGREE THAN KNEE EXTENSION MOMENTS WITH INCREASING LOADS DURING THE SQUAT, LUNGE, AND DEADLIFT EXERCISES AND WITH INCREASING RUNNING SPEEDS, JUMP HEIGHTS, AND LATERAL AGILITY MANEUVERS. THEREFORE, HIP EXTENSION TRAINING SHOULD BE PRIORITIZED IN ATHLETIC CONDITIONING BY (A) USING HIP-DOMINANT EXERCISE...

CELLULAR SWELLING, OFTEN REFERRED TO AS "THE PUMP," HAS BEEN SHOWN TO MEDIATE INCREASES IN MUSCLE PROTEIN SYNTHESIS AND DECREASED PROTEIN DEGRADATION. THIS PAPER WILL EXPLORE THE POTENTIAL HYPERTROPHIC BENEFITS ASSOCIATED WITH THE PUMP AND DISCUSS PRACTICAL IMPLICATIONS FOR RESISTANCE TRAINING PROGRAM DESIGN.

The functional movement screen (FMS) is a pre-participation screening tool comprising 7 individual tests for which both individual scores and an overall score are given. The FMS displays both interrater and intrarater reliability but has been challenged on the basis of a lack of validity in several respects. The FMS seems to have some degree of pre...

DELAYED ONSET MUSCLE SORENESS (DOMS) IS A COMMON SIDE EFFECT OF PHYSICAL ACTIVITY, PARTICULARLY OF A VIGOROUS NATURE. MANY EXERCISERS WHO REGULARLY PERFORM RESISTANCE TRAINING CONSIDER DOMS TO BE ONE OF THE BEST INDICATORS OF TRAINING EFFECTIVENESS, WITH SOME RELYING UPON THIS SOURCE AS A PRIMARY GAUGE. THIS ARTICLE DISCUSSES THE RELEVANCE OF USING...

THE LONG-LEVER POSTERIOR-TILT PLANK IS AN ADVANCED VERSION OF THE TRADITIONAL PRONE PLANK DESIGNED TO IMPOSE A GREATER STIMULUS ON THE CORE MUSCULATURE AND THUS PROVIDE BETTER UTILITY FOR THOSE WHO ARE WELL TRAINED.

The long-lever posterior-tilt plank is an advanced version of the traditional prone plank designed to impose a greater stimulus on the core musculature and thus provide better utility for those who are well trained.

TARGETED HIP EXTENSION EXERCISES ARE OFTEN PERFORMED TO DEVELOP STRENGTH, POWER, AND ENDURANCE IN THE HIP EXTENSORS. ALTHOUGH THESE EXERCISES CAN POSSESS SIMILAR MOVEMENT PATTERNS, BIOMECHANICALLY THE INSTANTANEOUS TORQUE AT DIFFERENT RANGES OF HIP EXTENSION VARIES DEPENDING ON BODY POSITION RELATIVE TO SPACE. FOR THESE REASONS, IT IS PROPOSED THAT...

Mendiguchia, J, Garrues, MA, Cronin, JB, Contreras, B, Los Arcos, A, Malliaropoulos, N, Maffulli, N, and Idoate, F. Nonuniform changes in MRI measurements of the thigh muscles after two hamstring strengthening exercises. J Strength Cond Res 27(3): 574-581, 2013. Although many different hamstring strengthening exercises exist, the effect on site spe...

The reverse fly machine is a popular exercise for strengthening the horizontal shoulder abductors including the posterior deltoid. . There seems to be little consensus as to which hand position most effectively targets the posterior deltoid despite this option on most machines. This study investigated the impact of varying one's hand position, and...

THE PUSH-UP IS WIDELY USED BY FITNESS PROFESSIONALS TO DEVELOP UPPER-BODY STRENGTH, POWER, AND LOCAL MUSCULAR ENDURANCE. ALTHOUGH THE LOAD DURING A PUSH-UP IS LIMITED BY AN INDIVIDUAL'S BODYWEIGHT AND ANTHROPOMETRY, MANY BIOMECHANICAL VARIATIONS OF THE EXERCISE CAN BE PERFORMED. THESE VARIATIONS MAY INVOLVE ALTERING HAND AND FOOT POSITIONS, WHICH I...

FUNCTIONAL TRAINING PROGRAMS TYPICALLY FOCUS ON MULTIJOINT MOVEMENTS. HOWEVER, FUNCTIONAL TRANSFER EXISTS ON A CONTINUUM, WHERE DIFFERENT EXERCISES IMPART VARYING DEGREES OF FUNCTIONAL IMPROVEMENTS DEPENDING ON THE PARTICULAR DEMANDS OF THE TASK. THIS ARTICLE WILL DISCUSS THE POTENTIAL ROLE OF SINGLE-JOINT MOVEMENTS IN FUNCTIONAL TRAINING PROGRAM D...

THE TECHNIQUE OF THE BARBELL HIP THRUST IS DESCRIBED AND DEMONSTRATED THROUGH THE USE OF PHOTOGRAPHS AND VIDEO IN THIS COLUMN. AN EXERCISE PRESCRIPTION IS GIVEN.

THE CRUNCH AND ITS MANY VARIATIONS HAVE LONG BEEN CONSIDERED A STAPLE EXERCISE IN FITNESS PROGRAMS. HOWEVER, RECENTLY, SOME FITNESS PROFESSIONALS HAVE QUESTIONED THE WISDOM OF PERFORMING FLEXION-BASED SPINAL EXERCISES, SUCH AS THE CRUNCH. CONCERNS ARE USUALLY PREDICATED ON THE BELIEF THAT THE SPINE HAS A FINITE NUMBER OF BENDING CYCLES AND THAT EXC...