Bigger Leaner Stronger

by Michael Matthews

  9.Ibid; Malik VS, Schulze MB, Hu FB. Intake of sugar-sweetened beverages and weight gain: a systematic review. Am J Clin Nutr. 2006;84(2):274-288. doi:10.1093/ajcn/84.1.274.

  Chapter 20

  How to “Cheat” on Your

  Diet Without Ruining It

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  2.Urban LE, Weber JL, Heyman MB, et al. Energy Contents of Frequently Ordered Restaurant Meals and Comparison with Human Energy Requirements and US Department of Agriculture Database Information: A Multisite Randomized Study. J Acad Nutr Diet. 2016;116(4):590-598.e6. doi:10.1016/j.jand.2015.11.009.

  3.Center for Science in the Public Interest. Xtreme Eating 2014. Center for Science in the Public Interest Website. https://cspinet.org/eating-healthy/foods-avoid/xtreme2014. Accessed August 22, 2018.

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  6.Hellerstein MK. No common energy currency: de novo lipogenesis as the road less traveled. Am J Clin Nutr. 2001;74(6):707-708. doi:10.1093/ajcn/74.6.707.

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  8.Aarsland A, Chinkes D, Wolfe RR. Contributions of de novo synthesis of fatty acids to total VLDL-triglyceride secretion during prolonged hyperglycemia/hyperinsulinemia in normal man. J Clin Invest. 1996;98(9):2008-2017. doi:10.1172/JCI119005.

  9.Acheson KJ, Flatt JP, Jéquier E. Glycogen synthesis versus lipogenesis after a 500 gram carbohydrate meal in man. Metabolism. 1982;31(12):1234-1240.

  10.Horton TJ, Drougas H, Brachey A, Reed GW, Peters JC, Hill JO. Fat and carbohydrate overfeeding in humans: different effects on energy storage. Am J Clin Nutr. 1995;62(1):19-29. doi:10.1093/ajcn/62.1.19.

  11.Hall KD, Bemis T, Brychta R, et al. Calorie for Calorie, Dietary Fat Restriction Results in More Body Fat Loss than Carbohydrate Restriction in People with Obesity. Cell Metab. 2015;22(3):427-436. doi:10.1016/j.cmet.2015.07.021; Rolls BJ. Carbohydrates, fats, and satiety. Am J Clin Nutr. 1995;61(4):960S-967S. doi:10.1093/ajcn/61.4.960S; Bludell JE, Lawton CL, Cotton JR, Macdiarmid JI. Control of Human Appetite: Implications for The Intake of Dietary Fat. Annu Rev Nutr. 1996;16(1):285-319. doi:10.1146/annurev.nu.16.070196.001441.

  12.Schwarz J-M, Linfoot P, Dare D, Aghajanian K. Hepatic de novo lipogenesis in normoinsulinemic and hyperinsulinemic subjects consuming high-fat, low-carbohydrate and low-fat, high-carbohydrate isoenergetic diets. Am J Clin Nutr. 2003;77(1):43-50. doi:10.1093/ajcn/77.1.43.

  13.Jéquier E. Leptin signaling, adiposity, and energy balance. Ann N Y Acad Sci. 2002;967:379-388.

  14.Park H-K, Ahima RS. Physiology of leptin: energy homeostasis, neuroendocrine function and metabolism. Metabolism. 2015;64(1):24-34. doi:10.1016/j.metabol.2014.08.004.

  15.Olson BR, Cartledge T, Sebring N, Defensor R, Nieman L. Short-term fasting affects luteinizing hormone secretory dynamics but not reproductive function in normal-weight sedentary women. J Clin Endocrinol Metab. 1995;80(4):1187-1193. doi:10.1210/jcem.80.4.7714088.

  16.Dirlewanger M, di Vetta V, Guenat E, et al. Effects of short-term carbohydrate or fat overfeeding on energy expenditure and plasma leptin concentrations in healthy female subjects. Int J Obes Relat Metab Disord. 2000;24(11):1413-1418.

  Chapter 21

  The Ultimate Workout Plan

  for Men – Strength Training

  1.Schoenfeld BJ, Ratamess NA, Peterson MD, Contreras B, Sonmez GT, Alvar BA. Effects of Different Volume-Equated Resistance Training Loading Strategies on Muscular Adaptations in Well-Trained Men. J Strength Cond Res. 2014;28(10):2909-2918. doi:10.1519/JSC.0000000000000480.

  2.Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training. J Strength Cond Res. 2017;31(12):3508-3523. doi:10.1519/JSC.0000000000002200.

  3.Matthews M. Research Review: What’s the Best Rep Range for Building Muscle? Muscle for Life Website. https://www.muscleforlife.com/rep-range-podcast/. June 27, 2018. Accessed September 12, 2018.

  4.Souza-Junior TP, Willardson JM, Bloomer R, et al. Strength and hypertrophy responses to constant and decreasing rest intervals in trained men using creatine supplementation. J Int Soc Sports Nutr. 2011;8(1):17. doi:10.1186/1550-2783-8-17.

  5.Radaelli R, Fleck SJ, Leite T, et al. Dose-Response of 1, 3, and 5 Sets of Resistance Exercise on Strength, Local Muscular Endurance, and Hypertrophy. J Strength Cond Res. 2015;29(5):1349-1358. doi:10.1519/JSC.0000000000000758; Robbins DW, Marshall PW, McEwen M. The Effect of Training Volume on Lower-Body Strength. J Strength Cond Res. 2012;26(1):34-39. doi:10.1519/JSC.0b013e31821d5cc4.

  6.De Salles BF, Simão R, Miranda F, da Silva Novaes J, Lemos A, Willardson JM. Rest Interval between Sets in Strength Training. Sport Med. 2009;39(9):765-777. doi:10.2165/11315230-000000000-00000.

  7.Willardson JM, Burkett LN. The Effect of Different Rest Intervals Between Sets on Volume Components and Strength Gains. J Strength Cond Res. 2008;22(1):146-152. doi:10.1519/JSC.0b013e31815f912d.

  8.Robbins DW, Marshall PW, McEwen M. The Effect of Training Volume on Lower-Body Strength. J Strength Cond Res. 2012;26(1):34-39. doi:10.1519/JSC.0b013e31821d5cc4.

  9.Gomes GK, Franco CM, Nunes PRP, Orsatti FL. High-frequency resistance training is not more effective than low-frequency resistance training in increasing muscle mass and strength in well-trained men. J Strength Cond Res. February 2018:1. doi:10.1519/JSC.0000000000002559; Colquhoun RJ, Gai CM, Aguilar D, et al. Training Volume, Not Frequency, Indicative of Maximal Strength Adaptations to Resistance Training. J Strength Cond Res. 2018;32(5):1207-1213. doi:10.1519/JSC.0000000000002414.

  10.Kreher JB, Schwartz JB. Overtraining syndrome: a practical guide. Sports Health. 2012;4(2):128-138. doi:10.1177/1941738111434406.

  11.Halson SL, Jeukendrup AE. Does overtraining exist? An analysis of overreaching and overtraining research. Sports Med. 2004;34(14):967-981.

  12.Kreher JB. Diagnosis and prevention of overtraining syndrome: an opinion on education strategies. Open access J Sport Med. 2016;7:115-122. doi:10.2147/OAJSM.S91657.

  13.Finn HT, Brennan SL, Gonano BM, et al. Muscle Activation Does Not Increase After a Fatigue Plateau Is Reached During 8 Sets of Resistance Exercise in Trained Individuals. J Strength Cond Res. 2014;28(5):1226-1234. doi:10.1097/JSC.0000000000000226; Hooper DR, Szivak TK, Comstock BA, et al. Effects of Fatigue From Resistance Training on Barbell Back Squat Biomechanics. J Strength Cond Res. 2014;28(4):1127-1134. doi:10.1097/JSC.0000000000000237.

  14.Rozzi SL, Lephart SM, Fu FH. Effects of muscular fatigue on knee joint laxity and neuromuscular characteristics of male and female athletes. J Athl Train. 1999;34(2):106-114.

  15.Headley SA, Henry K, Nindl BC, Thompson BA, Kraemer WJ, Jones MT. Effects of Lifting Tempo on One Repetition Maximum and Hormonal Responses to a Bench Press Protocol. J Strength Cond Res. 2011;25(2):406-413. doi:10.1519/JSC.0b013e3181bf053b.

  16.Radaelli R, Fleck SJ, Leite T, et al. Dose-Response of 1, 3, and 5 Sets of Resistance Exercise on Strength, Local Muscular Endurance, and Hyp
ertrophy. J Strength Cond Res. 2015;29(5):1349-1358. doi:10.1519/JSC.0000000000000758.

  17.Hatfield DL, Kraemer WJ, Spiering BA, et al. The Impact of Velocity of Movement on Performance Factors in Resistance Exercise. J Strength Cond Res. 2006;20(4):760. doi:10.1519/R-155552.1; Goldberg AL, Etlinger JD, Goldspink DF, Jablecki C. Mechanism of work-induced hypertrophy of skeletal muscle. Med Sci Sports. 1975;7(3):185-198.

  18.Munn J, Herbert RD, Hancock MJ, Gandevia SC. Resistance training for strength: effect of number of sets and contraction speed. Med Sci Sports Exerc. 2005;37(9):1622-1626.

  19.Neils CM, Udermann BE, Brice GA, Winchester JB, McGuigan MR. Influence of Contraction Velocity in Untrained Individuals Over the Initial Early Phase of Resistance Training. J Strength Cond Res. 2005;19(4):883. doi:10.1519/R-15794.1.

  20.Kim E, Dear A, Ferguson SL, Seo D, Bemben MG. Effects of 4 Weeks of Traditional Resistance Training vs. Superslow Strength Training on Early Phase Adaptations in Strength, Flexibility, and Aerobic Capacity in College-Aged Women. J Strength Cond Res. 2011;25(11):3006-3013. doi:10.1519/JSC.0b013e318212e3a2.

  21.Woods K, Bishop P, Jones E. Warm-up and stretching in the prevention of muscular injury. Sports Med. 2007;37(12):1089-1099.

  22.Fradkin AJ, Gabbe BJ, Cameron PA. Does warming up prevent injury in sport? J Sci Med Sport. 2006;9(3):214-220. doi:10.1016/j.jsams.2006.03.026.

  23.Gabriel DA, Kamen G, Frost G. Neural adaptations to resistive exercise: mechanisms and recommendations for training practices. Sports Med. 2006;36(2):133-149.

  24.Fradkin AJ, Zazryn TR, Smoliga JM. Effects of warming-up on physical performance: a systematic review with meta-analysis. J strength Cond Res. 2010;24(1):140-148. doi:10.1519/JSC.0b013e3181c643a0.

  25.Decostre V, Bianco P, Lombardi V, Piazzesi G. Effect of temperature on the working stroke of muscle myosin. Proc Natl Acad Sci. 2005;102(39):13927-13932. doi:10.1073/pnas.0506795102.

  26.Lebon F, Collet C, Guillot A. Benefits of Motor Imagery Training on Muscle Strength. J Strength Cond Res. 2010;24(6):1680-1687. doi:10.1519/JSC.0b013e3181d8e936.

  27.Kujala UM, Kvist M, Osterman K. Knee injuries in athletes. Review of exertion injuries and retrospective study of outpatient sports clinic material. Sports Med. 3(6):447-460; Maffulli N, Longo UG, Gougoulias N, Caine D, Denaro V. Sport injuries: a review of outcomes. Br Med Bull. 2011;97(1):47-80. doi:10.1093/bmb/ldq026.

  Chapter 22

  The Ultimate Workout

  Plan for Men – Cardio

  1.Macpherson REK, Hazell TJ, Olver TD, Paterson DH, Lemon PWR. Run Sprint Interval Training Improves Aerobic Performance but Not Maximal Cardiac Output. Med Sci Sport Exerc. 2011;43(1):115-122. doi:10.1249/MSS.0b013e3181e5eacd.

  2.Boutcher SH. High-Intensity Intermittent Exercise and Fat Loss. J Obes. 2011;2011:1-10. doi:10.1155/2011/868305.

  3.Trapp EG, Chisholm DJ, Freund J, Boutcher SH. The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. Int J Obes. 2008;32(4):684-691. doi:10.1038/sj.ijo.0803781.

  4.Boutcher SH. High-Intensity Intermittent Exercise and Fat Loss. J Obes. 2011;2011:1-10. doi:10.1155/2011/868305.

  5.Gergley JC. Comparison of Two Lower-Body Modes of Endurance Training on Lower-Body Strength Development While Concurrently Training. J Strength Cond Res. 2009;23(3):979-987. doi:10.1519/JSC.0b013e3181a0629d.

  6.Spencer MR, Gastin PB. Energy system contribution during 200- to 1500-m running in highly trained athletes. Med Sci Sports Exerc. 2001;33(1):157-162.

  7.Lindsay FH, Hawley JA, Myburgh KH, Schomer HH, Noakes TD, Dennis SC. Improved athletic performance in highly trained cyclists after interval training. Med Sci Sports Exerc. 1996;28(11):1427-1434; Weston AR, Myburgh KH, Lindsay FH, Dennis SC, Noakes TD, Hawley JA. Skeletal muscle buffering capacity and endurance performance after high-intensity interval training by well-trained cyclists. Eur J Appl Physiol Occup Physiol. 1997;75(1):7-13; Westgarth-Taylor C, Hawley JA, Rickard S, Myburgh KH, Noakes TD, Dennis SC. Metabolic and performance adaptations to interval training in endurance-trained cyclists. Eur J Appl Physiol. 1997;75(4):298-304. doi:10.1007/s004210050164.

  8.Stepto NK, Hawley JA, Dennis SC, Hopkins WG. Effects of different interval-training programs on cycling time-trial performance. Med Sci Sports Exerc. 1999;31(5):736-741; Laursen PB, Blanchard MA, Jenkins DG. Acute high-intensity interval training improves Tvent and peak power output in highly trained males. Can J Appl Physiol. 2002;27(4):336-348.

  9.Billat L V. Interval training for performance: a scientific and empirical practice. Special recommendations for middle- and long-distance running. Part I: aerobic interval training. Sports Med. 2001;31(1):13-31.

  10.Wilkin LD, Cheryl A, Haddock BL. Energy Expenditure Comparison Between Walking and Running in Average Fitness Individuals. J Strength Cond Res. 2012;26(4):1039-1044. doi:10.1519/JSC.0b013e31822e592c.

  11.Park BJ, Tsunetsugu Y, Kasetani T, Kagawa T, Miyazaki Y. The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan. Environ Health Prev Med. 2010;15(1):18-26. doi:10.1007/s12199-009-0086-9.

  12.Wilson JM, Marin PJ, Rhea MR, Wilson SMC, Loenneke JP, Anderson JC. Concurrent Training: a meta-analysis examining interference of aerobic and resistance exercises. J Strength Cond Res. 2012;26(8):2293-2307. doi:10.1519/JSC.0b013e31823a3e2d; Bell G, Petersen S, Wessel J, Bagnall K, Quinney H. Physiological Adaptations to Concurrent Endurance Training and Low Velocity Resistance Training. Int J Sports Med. 1991;12(04):384-390. doi:10.1055/s-2007-1024699.

  13.Gergley JC. Comparison of Two Lower-Body Modes of Endurance Training on Lower-Body Strength Development While Concurrently Training. J Strength Cond Res. 2009;23(3):979-987. doi:10.1519/JSC.0b013e3181a0629d.

  14.Scott C. Misconceptions about Aerobic and Anaerobic Energy Expenditure. J Int Soc Sports Nutr. 2005;2(2):32-37. doi:10.1186/1550-2783-2-2-32.

  15.Van Loon LJ, Greenhaff PL, Constantin-Teodosiu D, Saris WH, Wagenmakers AJ. The effects of increasing exercise intensity on muscle fuel utilisation in humans. J Physiol. 2001;536(Pt 1):295-304. doi:10.1111/J.1469-7793.2001.00295.X.

  16.Brown SP, Clemons JM, He Q, Liu S. Prediction of the oxygen cost of the deadlift exercise. J Sports Sci. 1994;12(4):371-375. doi:10.1080/02640419408732183.

  Chapter 23

  The Best Exercises for Building

  Your Best Body Ever

  1.Trebs AA, Brandenburg JP, Pitney WA. An Electromyography Analysis of 3 Muscles Surrounding the Shoulder Joint During the Performance of a Chest Press Exercise at Several Angles. J Strength Cond Res. 2010;24(7):1925-1930. doi:10.1519/JSC.0b013e3181ddfae7.

  2.Kleiber T, Kunz L, Disselhorst-Klug C. Muscular coordination of biceps brachii and brachioradialis in elbow flexion with respect to hand position. Front Physiol. 2015;6:215. doi:10.3389/fphys.2015.00215.

  3.Bressel E, Willardson JM, Thompson B, Fontana FE. Effect of instruction, surface stability, and load intensity on trunk muscle activity. J Electromyogr Kinesiol. 2009;19(6):e500-e504. doi:10.1016/j.jelekin.2008.10.006.

  4.Grob K, Ackland T, Kuster MS, Manestar M, Filgueira L. A newly discovered muscle: The tensor of the vastus intermedius. Clin Anat. 2016;29(2):256-263. doi:10.1002/ca.22680.

  5.Holcomb WR, Rubley MD, Lee HJ, Guadagnoli MA. Effect of Hamstring-Emphasized Resistance Training on Hamstring:Quadriceps Strength Ratios. J Strength Cond Res. 2007;21(1):41. doi:10.1519/R-18795.1; Arendt E, Dick R. Knee Injury Patterns Among Men and Women in Collegiate Basketball and Soccer. Am J Sports Med. 1995;23(6):694-701. doi:10.1177/036354659502300611.

  6.Yavuz HU, Erdağ D, Amca AM, Aritan S. Kinematic and EMG activities during front and back squat variations in maximum loads. J Sports Sci. 2015;33(10):1058-1066. doi:10.1080/02640414.2014.984240.

  7.Chilibeck PD, Calder AW, Sale DG, Webber CE. A comparison of strength and muscle mass increases duri
ng resistance training in young women. Eur J Appl Physiol Occup Physiol. 1998;77(1-2):170-175.

  Chapter 24

  The Definitive Guide to the “Big Three”

  1.Pinto RS, Gomes N, Radaelli R, Botton CE, Brown LE, Bottaro M. Effect of Range of Motion on Muscle Strength and Thickness. J Strength Cond Res. 2012;26(8):2140-2145. doi:10.1519/JSC.0b013e31823a3b15.

  2.Chandler TJ, Wilson GD, Stone MH. The effect of the squat exercise on knee stability. Med Sci Sports Exerc. 1989;21(3):299-303; Magni NE, McNair PJ, Rice DA. The effects of resistance training on muscle strength, joint pain, and hand function in individuals with hand osteoarthritis: a systematic review and meta-analysis. Arthritis Res Ther. 2017;19(1):131. doi:10.1186/s13075-017-1348-3; Susko AM, Fitzgerald GK. The pain-relieving qualities of exercise in knee osteoarthritis. Open access Rheumatol Res Rev. 2013;5:81-91. doi:10.2147/OARRR.S53974.

  3.Steiner ME, Grana WA, Chillag K, Schelberg-Karnes E. The effect of exercise on anterior-posterior knee laxity. Am J Sports Med. 1986;14(1):24-29. doi:10.1177/036354658601400105.

  4.Solomonow M, Baratta R, Zhou BH, et al. The synergistic action of the anterior cruciate ligament and thigh muscles in maintaining joint stability. Am J Sports Med. 1987;15(3):207-213. doi:10.1177/036354658701500302.

  5.Schoenfeld BJ. Squatting Kinematics and Kinetics and Their Application to Exercise Performance. J Strength Cond Res. 2010;24(12):3497-3506. doi:10.1519/JSC.0b013e3181bac2d7.

  6.Ariel BG. Biomechanical analysis of the knee joint during deep knee bends with heavy load. In: Biomechanics IV. London: Macmillan Education UK; 1974:44-52. doi:10.1007/978-1-349-02612-8_7.

  7.Myer GD, Kushner AM, Brent JL, et al. The back squat: A proposed assessment of functional deficits and technical factors that limit performance. Strength Cond J. 2014;36(6):4-27. doi:10.1519/SSC.0000000000000103.

  8.Schwanbeck S, Chilibeck PD, Binsted G. A Comparison of Free Weight Squat to Smith Machine Squat Using Electromyography. J Strength Cond Res. 2009;23(9):2588-2591. doi:10.1519/JSC.0b013e3181b1b181.