Is solely relying on heavy barbell training the best way to achieve hypertrophic, strength, and performance adaptations? Is there room for any other methods? Does proper squatting and deadlifting cover all possible bases for rehabilitative, functional, and athletic purposes? Are machines and isolation movements for sissies? And are physical therapists all a bunch of “weenie frauds?”

In episode 7.5 of The Strength of Evidence Podcast, Jon and Bret respond to Mark Rippetoe’s latest TNation article and demonstrate how to properly analyze polarizing, black & white articles.

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What do you think? After listening to the podcast and weighing the evidence, should we all solely perform heavy barbell movements and refrain from all other training methodology? Join us in the discussion by giving us a “like” on our Facebook page!

As always, if you like the podcast, please click on THIS LINK, go to iTunes, click on “ratings and reviews,” and leave us some feedback and a rating! Then share with your friends and anyone that might like to hear the debate.

Links to the Articles and Topics Discussed in the Podcast

Rippetoe Goes Off

Overall principle of lower limb support during stance phase of gait (Full PDF HERE)

Variations in force-time histories of cat gastrocnemius, soleus and plantaris muscles for consecutive walking steps (Full PDF HERE)

The Randall Lift (Bruce Randall & Good Mornings)

The Strength of Evidence Podcast – Episode 2: To Squat or Not to Squat

Do the vastus medialis obliquus and vastus medialis longus really exist? A systematic review

The effects of short-term unilateral and bilateral lower-body resistance training on measures of strength and power

Comparison of lower extremity EMG between the 2-leg squat and modified single-leg squat in female athletes

Effects of unilateral and bilateral lower-body heavy resistance exercise on muscle activity and testosterone responses

Knee Valgus (Valgus Collapse), Glute Medius Strengthening, Band Hip Abduction Exercises, and Ankle Dorsiflexion Drills

You’ll Never Squat Again: Why Physical Therapists and Doctors Should Learn Some Biomechanics

Effect of adding single-joint exercises to a multi-joint exercise resistance-training program on strength and hypertrophy in untrained subjects

Isolated vs. complex exercise in strengthening the rotator cuff muscle group

Influence of exercise order on upper body maximum and submaximal strength gains in trained men

Effects of varying attentional focus on health-related physical fitness performance

Strengthening and Neuromuscular Reeducation of the Gluteus Maximus in a Triathlete With Exercise-Associated Cramping of the Hamstrings

Muscles within muscles: a tensiomyographic and histochemical analysis of the normal human vastus medialis longus and vastus medialis obliquus muscles

(Special thanks to Shane England, Rkc for throwing that last pic our way )

Special Topics Episode 7.5 – Response to "Rippetoe Goes Off" [ 2:22:51 ] Play Now | Play in Popup | Download

Neck-packing has received much attention lately in physical therapy and strength coaching circles, as has the notion of joint centration. How does the evidence for neck-packing stack up? How can we determine optimal joint-centration? How stable is the core during real-world exercise? What limits the deadlift? And what’s the best neck position for grip strength?

In episode 7 of The Strength of Evidence Podcast, Jon and Bret tackle these questions and demonstrate how they go about forming an evidence-based opinion on the topic of neck packing.

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^^^ Definitely not neck-packing!

What do you think? After listening to the podcast and weighing the evidence, should we pack the neck, just keep it in neutral, or ignore the head and neck altogether and let the chips fall where they may? Join us in the discussion by giving us a “like” on our Facebook page!

As always, if you like the podcast, please click on THIS LINK, go to iTunes, click on “ratings and reviews,” and leave us some feedback and a rating! Then share with your friends and anyone that might like to hear the debate.

Links to the Articles and Topics Discussed in the Podcast 

4 Weightlifting Myths Destroyed - TNation article by Todd Bumgardner

Packing in the neck - Blogpost by Charlie Weingroff

Parachute use to prevent death and major trauma related to gravitational challenge: systematic review of randomised controlled trials -Absence of Evidence does not imply Evidence of Absence

Lamar Gant Deadlift: http://www.youtube.com/watch?v=klXVGdlLx-I

Konstantin Konstantinovs Deadlift: http://www.youtube.com/watch?v=wh-ikyBAQr8

Phylogenetics - what does that even mean?

Articles Pertaining to Head-Neck Position & Strength

Grip Strength: Influence of Head-Neck Position in Normal Subjects

Effect of head-neck position on arm lifting strength

Effect of Head-Neck Position on Elbow Flexor Muscle 
Torque Production

Effects of head-neck rotation and kinesiotaping on the flexor muscles on dominant-hand grip strength

Articles Pertaining to Core Stability and Lumbar ROM

Normal functional range of motion of the lumbar spine during 15 activities of daily living

The lumbar and sacrum movement pattern the back squat exercise

Kettlebell swing, snatch, and bottoms-up carry: back and hip muscle activation, motion, and low back loads

Comparison of different strongman events – trunk muscle activation and lumbar spine motion, load, and stiffness

Comparison of different rowing exercises – trunk muscle activation and lumbar spine motion, load, and stiffness

A Quote from a Sports Science Legend:

Mel Siff quote on wearing belts (last paragraph)

A Real Head-Turner: Neck Packing & Joint Centration [ 1:47:59 ] Play Now | Play in Popup | Download

How does the average fitness enthusiast get his or her information, and what is the quality of that information? In this episode, Jon and Bret welcome special guest Jen Sinkler to discuss her experience as a longtime fitness writer and editor and the former editorial director of fitness content for Experience Life magazine! How are articles written, experts chosen and topics decided on? Jen reveals all of the behind-the-scenes information that gets the information to us!

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Join us in the discussion by giving us a “like” on our Facebook page!

Episode 5: The SoE Interview Guest Starring Jen Sinkler [ 1:20:54 ] Play Now | Play in Popup | Download

Before we get started, we have a favor to ask. For those of you who like the podcast, please click on THIS LINK, go to iTunes, click on “ratings and reviews,” and give the podcast a rating or a review (or both). Thanks!

Welcome to our first “Special Analysis” episode, where Bret and Jonathan take a detailed look at new and specific research making waves in health & fitness! Unlike a regular episode, the “Special Analysis” breaks down a single paper to give you an “inside look” at how research methodologies and design can impact the quality and usefulness of a paper. On this first episode, the guys take a critical look at “Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults,” and break down the strengths, weaknesses and overall impact of this new and exciting paper! Along with Bret and Jon, friends of the show Alan Aragon and Brad Schoenfeld also give their impressions in a special correspondence! This one is not to be missed.

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Here are some show notes, if you can understand them:

* Prior studies inconclusive

66 RT, 73 AT, 57 A+RT

18-70 years old, sedentary, overweight or moderately obese, males and females

8 months long

RT – 3X/wk, 3 sets/day, 8-12 reps/set

AT – around 12 miles/wk @ 65-80% peak VO2Max (treadmill, elliptical, cycling)

A+RT – Both

Ramped up

RT – 1 set weeks 1-2, 2 sets weeks 3-4, 3 sets week 5, targeted all major muscle groups, weights increased 5 lbs when 12 reps with proper form on all 3 sets was reached during 2 consecutive sessions, 2.53 sessions/week

AT – 2.99 sessions/week

Both – 2.46 RT sessions/week, 2.88 AT sessions/week

2010 calories/day all 3 groups

Results – See Table

Episode 3.5 - Special Analysis of "Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults" [ 1:15:06 ] Play Now | Play in Popup | Download

It doesn’t take long before you’ll come across a claim one way or another when it comes to Olympic Weightlifting or Powerlifting being superior for athletic performance and strength: each “side” has their supporters, and each side makes claims to the evidence. But who’s “right?” On this episode, Jon and Bret get together to discuss the evidence and to find the facts through the noise, and Bret discusses a new study looking at training frequency in a way that you’ve probably never considered before. The results from both discussions just might surprise you! Sacred Cows will be running for the hills, guaranteed.

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• Intro and listener questions 0:00 – 6:48
• New study of the month 6:49 – 13:33
• Review research 13:34 – 1:03:30
• Discussion (Commonalities & Differences, Advantages/Disadvantages, Different Sports/Positions/Actions, etc.) 1:03:31 – 1:23:22
• Conclusions (Debates are fun…but we don’t really have to choose, we can do both, combined training is always best, but Oly lifting has the advantage for vertical jump)1:23:23 – 1:25:25

Show Notes: Study of the Month

Comparison of muscle hypertrophy following 6-month of continuous and periodic strength training

• 14 young males
• 2 groups – continuous training, periodic training
• Both groups performed 3 x 10 bench press at 75% of 1RM (2-3 min rest), three days/week
• Continuous group trained 24 weeks in a row
• Periodic group trained 6 weeks on, 6 weeks off (for 3 cycles)
• Training loads reassessed every 3 weeks
• Periodic group performed 25% fewer total training sessions and 33.5% less total training volume
• Total improvement in muscle cross-sectional area of the triceps brachii and pectoralis major and in 1RM strength were similar between the continuous and periodic training groups
• Periodic group would lose strength over detraining period but regain it quickly
• 3 wk detraining periods don’t interfere with strength and hypertrophy over the long-haul

Show Notes: Olympic and Power Lifting Studies *YOU CAN DOWNLOAD THE FULL PAPERS FOR EACH OF THESE 6 STUDIES

Comparison of Olympic vs. Traditional Power Lifting Training Programs in Football Players

• 20 male college football players
• 15 weeks, 4W/wk
• Oly group, PL group
• Phase 1 – same protocol (5 wks)
• Phase 2 and 3 – specific protocol (10 wks)
• Phase 3 included sprint and agility work
• Both groups did squats and bench press
• Powerlifting group increased more on bench, vertical jump power, and t-drill
• Oly group increased more on squats, vertical jump height, and 40yd
• Results due to programming freedom by authors?
• Were these “typical” Oly and PL programs?

Effect of Olympic and Traditional Resistance Training on Vertical Jump Improvement in High School Boys

• 27 male high school athletes
• 12 weeks, 3x/wk
• Oly group, PL group
• 4 weeks – general training, 8 weeks – specific training
• Both groups did many of the same lifts
• Oly group did better on vertical jumps, squats, and power cleans
• Results due to programming freedom by authors?
• Were these “typical” Oly and PL programs?

Muscle Fiber Characteristics of Competitive Power Lifters

• 5 National Level PL’ers with 10yrs experience, and 5 active male controls
• Both groups around 5’10”ish, controls weigh 85kgs (187lbs), PL’ers weigh 102kgs (224lbs)
• Controls – 22% bf, PL’ers – 17% bf
• Controls jump 48cm (19in) with 4,186W of power, PL’ers jump 59cm (23in) with 5,438W of power
• PL’ers on average bench 171kg (377lbs), squat 288kg (635lbs), and dl 284kg (626lbs)
• PL’ers produce more force, power, relative force, and relative power on the squat at all speeds
• PL’ers have more IIa and less IIb fibers and MHC content (shift)
• Similar type I fibers and areas, smaller type IIb fibers in PL’ers
• Type IIa fibers smaller in PL’ers???

Muscle Fiber Characteristics and Performance Correlates of Male Olympic-Style Weightlifters

• 6 Weightlifters with 11 yrs experience, 7 controls (exercise science students)
• WL’ers – 5’8”ish and 96kgs (211 lbs), controls – 5’10”ish and 77kgs (170lbs)
• WL’ers – 20%bf, controls 17%bf
• WL’ers – 123kg snatch (271lbs), 159kg clean & jerk (350lbs), jump 61cm (24in) with 5,377W of power
• WL’ers train 5 sessions/wk for around 2 hrs
• WL’ers have same amount of type I fibers, more type IIa, and less type IIb than controls
• WL’ers have bigger type I and type IIa fibers and smaller type IIb fibers (and MHC content)

A Review of Power Output Studies of Olympic and Powerlifting: Methodology, Performance Prediction, and Evaluation Tests

• Review Paper
• Total average power in clean – 4191W, relative average power is 33.5W/kg
• Total average power in second pull of clean – 6981W, relative is 55.8W/kg
• Snatch power is similar to clean
• Total power for jerk is 4570W
• Deadlift 1275 (relative 12.7W/kg)
• Squat power is half that of clean or snatch
• Bench press is 343W (relative 4.6W/kg)
• Average power for entire clean or snatch for elite males is 34.1W/Kg, for females it’s 21.8W/kg (63% of men)
• For second pull, 52.6W/kg for men and 39.2W/kg for women (74%)
• Squats and deads – 12W/kg for elite, 4W/kg for bench (women 60-70% of that)
• Max power in squats, deads, bench estimated to be at around 80% of 1RM *recent research doesn’t support this
• 75W/kg for vertical jumps with high jumpers
• Interval time influences results

Explosive Exercises in Sports Training: A Critical Review

• Review
• Joint torque and muscle activation diminishes dramatically with explosive submaximal exercises that require deceleration (curls, bench)
• Cadence on bench and squat doesn’t lead to different effects (3 studies they mentioned)
• Slow better than fast for sprint kayaking, fast better than slow for speed maintenance in kayaking
• No differences for slow or fast hip/knee flex/ext training for squats, sprint acceleration, or hip ext power.
• Strength training equally as effective as plyos for VJ and power
• “Contrarian” – needed in science
• Outdated?

Episode 3: Olympic Weightlifting vs. Powerlifting [ 1:26:23 ] Play Now | Play in Popup | Download