Which Is Better For Building Muscle?

This week in the world of sports science, here’s what happened…

• Slow vs fast reps: which is better for muscle hypertrophy?
• Can supplementing with Urolithin A enhance muscle strength and endurance?
• Sasha Birge’s Hamstring “Cheat Sheet”

Slow vs fast reps: which is better for muscle hypertrophy?

The legendary Jeff Cavaliere (Athlean X) recently released a YouTube video addressing the longstanding debate on the effectiveness of slow versus fast repetitions for muscle hypertrophy. While Cavaliere maintains a neutral stance, he provides a thorough and logical analysis of how both approaches can contribute to muscle development.

Firstly, Cavaliere discusses how slow-paced repetitions emphasise time under tension, which can be crucial for stimulating muscle growth. He outlines his favoured method, wherein the first repetition is performed with a one-second concentric phase followed by a one-second eccentric phase. The subsequent repetitions are progressively increased, culminating in the fifth repetition being executed with a five-second concentric and five-second eccentric phase. Upon completion of five repetitions, he recommends reversing the sequence until ten total repetitions are achieved. This slow repetition method totals 60 seconds of muscle tension per set, thereby creating an effective stimulus for hypertrophy.

In contrast, Cavaliere discusses the potential benefits of fast-paced repetitions. He illustrates that utilising momentum and speed can facilitate the lifting of heavier weights. When performing repetitions quickly, it is still crucial to control the eccentric phase of the exercise. The eccentric phase is a vital part of the exercise, where the muscles experience the greatest stretch and perform the most work. Therefore, if you opt to perform fast repetitions and utilise momentum, it is essential to control the eccentric phase to optimise muscle growth.

Additionally, Cavaliere critiques a prevalent technique among bodybuilders that involves executing partial repetitions at a high speed without adequate control of the eccentric phase. He acknowledges that while this technique may yield results, it is only effective if the muscles are taken to true “muscular failure”.

If you’re interested in exploring various methods to promote muscle hypertrophy, be sure to check out this insightful video and our blog post: Hypertrophy training: The Complete Guide (plus workouts)

Can supplementing with Urolithin A enhance muscle strength and endurance?

Urolithin A is a supplement derived from plant polyphenols. Research has demonstrated that it may enhance muscle strength and endurance in older adults. Notably, its usage among the athletic population has garnered attention, as muscle strength and endurance are critical elements of athletic performance.

A recent study examined the effects of an eight-week intervention involving the supplementation of one gram of Urolithin A daily. The participants had an average age of 24 and were engaged in long-term resistance training, evidenced by mandatory requirements to bench press 1.25 times their body weight and squat 1.75 times their body weight.

Following the eight-week intervention, supplementation with Urolithin A resulted in slight increases in one-repetition maximum (1RM) scores for both the bench press and squat exercises. However, these improvements were not deemed statistically significant. Conversely, significant enhancements were observed in the maximum repetitions to failure on the bench press test and in the maximum voluntary isometric contraction test for the quadriceps. Additionally, supplementation with Urolithin A positively impacted reductions in oxidative stress levels and inflammation.

While further research is necessary, this study indicates that Urolithin A may provide benefits for the development of muscle strength and endurance. It is important to note, however, that although there were improvements in muscle strength, they were not statistically significant. Thus, further exploration of Urolithin A in the athletic population is warranted before forming definitive conclusions.

Sasha Birge’s Hamstring “Cheat Sheet”

Several months ago, we highlighted the notable “UCL Injury Cheat Sheet” created by Sasha Birge, which received considerable attention on LinkedIn. Recently, Birge, a physiotherapist at VALD Performance, attracted further recognition when he shared his “Hamstring Cheat Sheet” on LinkedIn. This post received significant acclaim and engagement.

With a decade of experience, Birge’s cheat sheet encompasses a comprehensive array of assessments designed to evaluate hamstring strength, range of motion, strength at length, power, and speed. The document meticulously delineates the tests conducted, the relevant metrics, and the insights derived regarding the various functional qualities of the hamstrings.

If you’re looking to learn more about hamstrings and prevent injuries, we highly recommend checking out Birge’s cheat sheet (here) and our course: Hamstring Rehab

From us this week:

>> New course: Delivering Group Sessions
>> New podcast: Mastering Confidence: Secrets of Elite Performance
>> New infographic: The Prevalence Of Change Direction In Football Between Genders
>> New article: Hydrotherapy

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