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EXCERPTS — SCIENCE AND DEVELOPMENT OF MUSCLE HYPERTROPHY-2ND EDITION

COLD-WATER IMMERSION: HYPERTROPHIC FRIEND OR FOE?

This is an excerpt from Science and Development of Muscle Hypertrophy-2nd Edition by Brad Schoenfeld.Proper recovery from training is considered essential to optimizing muscle gains. Various passive techniques have been advocated to enhance the post-exercise recovery process and restore the body to its normal physiological and psychological state. Cold-water immersion is one of the most commonly used modalities in this regard. The technique involves immersing all or part of the body in cold water (figure 5.1). The specific protocols vary, but prescriptions generally include water temperatures cooler than 15 °C (59 °F), with immersion durations of at least 10 minutes...

IS THERE AN IDEAL TIME UNDER TENSION TO MAXIMIZE MUSCLE GROWTH?

This is an excerpt from Science and Development of Muscle Hypertrophy-2nd Edition by Brad Schoenfeld.While resistance training volume is generally thought of in terms of sets, repetitions, and total work, a concept called time under tension (TUT) also can be considered a relevant variable. TUT can be operationally defined as the total amount of time that a muscle, or group of muscles, endures mechanical stress during resistance exercise. Anecdotally, some fitness professionals have put forth the claim that sets should have a TUT of 40 to 60 seconds to optimally build muscle. Research into the role of TUT in muscle...

STRATEGIES FOR REDUCING DELAYED-ONSET MUSCLE SORENESS

This is an excerpt from Science and Development of Muscle Hypertrophy-2nd Edition by Brad Schoenfeld.As discussed in chapter 2, delayed-onset muscle soreness (DOMS) manifests 24 to 48 hours after performance of intense exercise and tends to be most prevalent when the stimulus is unaccustomed. While mild DOMS generally is benign from a performance standpoint, moderate to severe levels of soreness can impair subsequent strength capacity, thereby potentially having a detrimental impact on muscular adaptations. Numerous strategies have been proposed to help alleviate the negative consequences of DOMS (15). A recent meta-analysis on the topic found that massage therapy had the...