Train Smart

Australian Natural Bodz - - Contents - Ref­er­ence: J Strength Cond Res. 2013 Nov 22.

Squats proven to in­crease Testos­terone & HGH more than Leg Press. Cut the car­dio mad­ness! Squeeze out more reps and cut mus­cle sore­ness with caf­feine. En­durance train­ing re­duces gains from weight

Squats cre­ate a stronger an­abolic stim­u­lus in the body than equally heavy sets on a leg press ma­chine. Sports sci­en­tists from the Univer­sity of North Texas re­port on this in the Jour­nal of Strength and Con­di­tion­ing Re­search. The Tex­ans dis­cov­ered that body­builders syn­the­sise more growth hor­mone and testos­terone af­ter a squat ses­sion than af­ter a ses­sion on a leg press ma­chine. Strength train­ing done with bars and dumb­bells pro­duces bet­ter re­sults than us­ing ma­chines. Tr ain­ing with free weights is also bet­ter for phys­i­cal co­or­di­na­tion and stim­u­lates more mus­cle groups than train­ing with ma­chines does. What’s more, the move­ments you make with free weights tend to be more nat­u­ral and there­fore in­juries are less likely to hap­pen. Whether train­ing on ma­chines or with free weights also has dif­fer­ent phys­i­o­log­i­cal ef­fects is not known. That’s why the Tex­ans did an ex­per­i­ment with ten well-tr ained male strength ath­letes – aver­age age 25 years – who trained their legs on two oc­ca­sions: on one oc­ca­sion do­ing squats and on an­other us­ing the leg press. Both times the ath­letes did 6 sets of 10 reps. For each train­ing ses­sion they used weights that were 80 per­cent of the weight at which they could just man­age 1 rep [1RM]. Im­me­di­ately af­ter the ses­sion [IP], and 15 and 30 min­utes later, the re­searchers ob­served that the con­cen­tra­tion of testos­terone and growth hor­mone in the men’s blood was higher than the pre­vi­ous mea­sure­ment. But the in­crease in the two mus­cle-build­ing hor­mones was con­sid­er­ably higher af­ter the squat train­ing than af­ter the leg-press train­ing ses­sion. The men found both kinds of train­ing ses­sion equally tir­ing. When the re­searchers cal­cu­lated the amount of ef­fort the men had ex­pended dur­ing the two ses­sions, they dis­cov­ered why the con­cen­tra­tions of growth hor­mone and testos­terone were higher af­ter the squat ses­sion. Al­though the men used more weight on the leg-press ma­chine their ex­er­tion was 42 per­cent higher dur­ing the squat ses­sion. That’s be­cause the men also had to work against their own body­weight dur­ing the squats, and be­cause the range of move­ment is greater dur­ing a squat than when us­ing the leg press. “At sim­i­lar in­ten­si­ties and rat­ings of per­ceived ex­er­tion, the free weight (squat) ex­er­cise pro­duces a greater acute hormonal re­sponse than the ma­chine weight (leg press) ex­er­cise”, the re­searchers sum­marise. “The strength and con­di­tion­ing pro­fes­sional should there­fore con­sider choos­ing free weight ex­er­cises over ma­chine weight analogs to in­duce a greater acute hormonal re­sponse, as this might sub­se­quently re­sult in su­pe­rior phys­i­o­log­i­cal adap­ta­tions.”

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