Discover and read the best of Twitter Threads about #hypertrophy

Most recents (11)

This one provides further evidence to the notion that that muscle growth does not contribute to the increases in strength that occur after resistance training.
- Often the presence of muscle growth is used as evidence for its causal role in improving strength.
- However, the purported paradigm that muscle growth contributes to strength change became less clear with the emergence of low-load (or no external load) resistance training...
Read 11 tweets
How much brotein do I need? A 🧵

Per meal protein doses to 'optimize' anabolism? Aka, "how much protein should I eat?" I think it's pretty clear that 20g does the job (1). The incremental rise in MPS from 20-40g was 14% (using egg protein in young men after an intense
leg workout). Witard et al. (2), once again, 20g gets the job done (whey protein and leg exercises only). In that study going from 20-40g gets you an extra 16% in MPS. MacNaughton et al. (3) say 40g > 20g for whole-body resistance exercise; the difference between MPS
from 20 to 40g was ~18% (see Figure below). Now we know acute measures of MPS (over h) don't align well with hypertrophy (4), yet some insist that 40g is 'better' than 20g. My bet, since only two doses were tested that 30g would have done just as good a job in stimulating MPS.
Read 7 tweets
This systematic review and meta-analysis suggests that resistance training is likely to improve muscle strength and cardiorespiratory fitness, while being an efficient strategy that may improve anthropometric measures in adolescents with obesity.
- Some of the studies that did not reveal a decrease in body fat did not include an eating plan in the intervention protocols, which may be why this variable did not change.
Thus, it appears that a resistance training program aimed at reducing body fat in obese adolescents needs to be combined with a nutritional plan to be more effective.
Read 5 tweets
This one found that although post-exercise muscle protein synthesis rates do not differ, ingestion of raw, as opposed to boiled, eggs attenuates the postprandial rise in circulating essential amino acid concentrations in healthy young men.
- Ingestion of 30 g protein provided as 5 eggs increased circulating plasma essential amino acid concentrations, with a greater rise in circulating amino acids following the ingestion of 5 boiled compared with 5 unboiled, raw eggs.
- Despite the more pronounced rise in postprandial plasma amino acid responses after the ingestion of boiled versus raw eggs, no statistically significant differences in postprandial myofibrillar protein synthesis rates throughout 5 hours of post-exercise recovery were observed.
Read 4 tweets
This study examined the effect of traditional-set vs. cluster-set structures, matched for total repetitions per session at the same relative load, during an 8-week high-load bench press training program on body composition, and measures of muscle hypertrophy and strength.
- Site-specific muscular hypertrophy of the proximal and middle regions of the pectoralis major improved to a greater extent over the intervention period in traditional compared with cluster sets.
- Cluster sets were found to increase body mass compared with traditional, with no between-group differences being observed for remaining outcomes of site-specific muscular hypertrophy or body composition.
Read 7 tweets
In 2020, 25.3% of US adults aged ≥18 years met the 2018 federal physical activity guidelines for both muscle-strengthening and aerobic physical activity.
The percentage meeting both guidelines was highest in adults living in large central metropolitan (28.0%) and large fringe metropolitan areas (27.6%)...
...followed by those living in medium and small metropolitan areas (23.4%) and lowest in those living in nonmetropolitan areas (18.1%).
Read 5 tweets
This scoping review and exploratory meta‑analysis comes to the conclusion that on average, participants self-select loads that may be appropriate to stimulate hypertrophy when approaching or taking sets to task failure, but may be sub-optimal for increasing maximal strength. Image
- Across studies, participants selected loads that were equal to 53% of their 1RM, on average.
- Participants tended to select the load based on the number of repetitions prescribed, with higher loads coupled with fewer repetitions and vice versa.
Read 6 tweets
This systematic review and meta-analysis aimed to investigate the efficacy of increasing dietary protein ingestion to improve lean body mass gain, skeletal muscle strength, and physical function in healthy subjects.
- Additional protein ingestion together with resistance training leads to small additional lean body mass and lower body strength.
- This effect seems to be more prominent in younger subjects ingesting ≥1.6 g/kg/day.
Read 8 tweets
This one found short-term, moderate-intensity downhill running to be an effective method of promoting gains in knee-extensor muscle strength, size and structure, with the former being explained mainly by neural changes and to a smaller extent by muscle hypertrophy.
- 4 weeks of moderate-intensity downhill running promoted neuromuscular adaptations in young, healthy adults.
- Neural adaptations appeared to contribute to most of the strength gains at 2 and 4 weeks, while muscle hypertrophy seemed to contribute to maximal voluntary torque changes from 2 to 4 weeks only.
Read 5 tweets
Here, co-ingestion of cluster dextrin with meat protein hydrolysate did not augment postprandial amino acid availability or myofibrillar FSR as compared to co-ingestion of glucose during recovery from a whole-body resistance exercise despite increased intramuscular signaling.
- Cluster dextrin is a branched carbohydrate produced from waxy maize starch by the cyclization of a branching enzyme.
It has been shown to increase the rate of gastric emptying compared to glucose and standard dextrin due to a lower osmotic pressure.
Read 10 tweets
In this one, animal-based food sources elicited greater anabolic responses than plant-based food sources, due to the simultaneous stimulation of whole-body protein synthesis and suppression of protein breakdown.

The magnitude of anabolic response was related to the EAA content. ImageImageImageImage
Metabolic Evaluation of the Dietary Guidelines’ Ounce Equivalents of Protein Food Sources in Young Adults: A Randomized Controlled Trial (open access)…

#nutrition #diet #protein #exercise #muscle #strength #lift #GetStrong #hypertrophy #gainz #gains
- "This finding is consistent with other studies indicating that an equivalent amount of EAA intake, regardless of source, induces similar anabolic responses...
Read 4 tweets

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