Jozo Grgic @Jozo_Grgic Twitter profile

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Jozo Grgic

@Jozo_Grgic

1 year

Should you exercise, even if you are sleep-deprived? Yes! Sleep restriction attenuates protein synthesis When incorporating exercise, protein synthesis levels are reversed back to control levels Fun fact—I was one of the participants in this study

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Jozo Grgic

@Jozo_Grgic

1 year

It is never too late to start exercising 8 weeks of resistance training in adults 86 to 96 years of age 180%⬆️in strength 9%⬆️in muscle size 48%⬆️in gait speed

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Jozo Grgic

@Jozo_Grgic

1 year

Minimal-Dose Resistance Training for Improving Muscle Mass, Strength, and Function: A Narrative Review of Current Evidence and Practical Considerations

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Jozo Grgic

@Jozo_Grgic

1 year

How effective is performing 100-150 reps per set? This study compared the effects of 3 sets of 6-8 reps 2 sets of 30-40 reps 1 set of 100-150 reps Strength gains were 20%, 8%, and 5%, respectively Endurance gains were 28%, 41%, and 39%, respectively

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Jozo Grgic

@Jozo_Grgic

1 year

Hip thrust or back squat for hypertrophy? Gluteus maximus Hip thrust = 11-22% Squat = 10-19% Gluteus medius and minimum Hip thrust = 3% Squat = 1% Quads Hip thrust = 7% Squat = 13% Adductors Hip thrust = 4% Squat = 10%

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Jozo Grgic

@Jozo_Grgic

1 year

Full squat or parallel squat for muscle hypertrophy? Quads (vasti muscles) Full squat = 4.9% Parallel squat = 4.6% Adductor Full squat = 6.2% Parallel squat = 2.7% Gluteus Full squat = 6.7% Parallel squat = 2.2% Hams No change in either group

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Jozo Grgic

@Jozo_Grgic

1 year

3 sets of 10-second maximum isometric contraction for 100 days [every day except Sunday] 1 minute of rest between sets After 100 days = 23% increase in muscle size 23% increase for daily total training of 3 minutes 30 seconds It does not take much

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Jozo Grgic

@Jozo_Grgic

1 year

The benefits of exercise are really incredible This study found that both aerobic and resistance exercise rejuvenates aging skin Both interventions improved skin elasticity and upper dermal structure Resistance exercise also improved dermal thickness

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Jozo Grgic

@Jozo_Grgic

1 year

Concurrent exercise training: do opposites distract?

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Jozo Grgic

@Jozo_Grgic

1 year

Alcohol impairs protein synthesis!🍺 After exercise, the participants consumed: Whey protein Alcohol + protein Alcohol + carbohydrate Alcohol ingestion resulted in lower protein synthesis compared to protein alone (32-39% vs. 52%)

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Jozo Grgic

@Jozo_Grgic

3 years

Soon... 😍🥳

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Jozo Grgic

@Jozo_Grgic

1 year

Integrative Biology of Exercise

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Jozo Grgic

@Jozo_Grgic

1 year

Caffeine and strength gains ☕️🏋️‍♀️ 3 mg/kg of caffeine pre-exercise vs. Placebo 6 weeks of training 1RM squat gain Caffeine = 26% Placebo = 9% 1RM bench press gain Caffeine = 15% Placebo = 9%

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Jozo Grgic

@Jozo_Grgic

1 year

Postexercise cold water immersion benefits are not greater than the placebo effect

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Jozo Grgic

@Jozo_Grgic

1 year

Effects of 4, 8, and 12 Repetition Maximum Resistance Training Protocols on Muscle Volume and Strength

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Jozo Grgic

@Jozo_Grgic

1 year

Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response

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Jozo Grgic

@Jozo_Grgic

1 year

How many reps can we perform at a given 1RM%? Here are the estimates 95% 1RM = 3 90% 1RM = 5 85% 1RM = 7 80% 1RM = 10 75% 1RM = 12 70% 1RM = 15 65% 1RM = 17 60% 1RM = 20 The values vary by exercise; more can be performed in the leg press vs. bench press

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Jozo Grgic

@Jozo_Grgic

3 years

Plyometric training has a positive effect on repeated-sprint ability - our latest in @SportsMedicineJ

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Jozo Grgic

@Jozo_Grgic

1 year

How about performing 18 sets of 1RM bench press (yes, 18 × 1RM) Exercise program was carried out 1, 2, 3, 4, or 5 days/week After 9 weeks, 1RM increased by: 1 day = 20 pounds 2 days = 23 pounds 3 days = 30 pounds 4 days = 32 pounds 5 days = 42 pounds

Effects of frequency of weight training on muscle strength enhancement - PubMed

Effects of frequency of weight training on muscle strength enhancement

pubmed.ncbi.nlm.nih.gov

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Jozo Grgic

@Jozo_Grgic

1 year

Freezing your gains 🥶 Cold water immersion [CWI] post-exercise (15 min at 10°C) vs. Passive recovery Type I fiber hypertrophy CWI = 5% Passive recovery = 9% Type II fiber hypertrophy CWI = –4% Passive recovery = 23%

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Jozo Grgic

@Jozo_Grgic

1 year

Training a muscle 2 or 4 times per week? 1-2 sets per exercise 4 × week vs. 2-4 sets per exercise 2 × week Both groups increased strength and muscle size, with no between-group differences When volume is equated, frequency is of less importance

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Jozo Grgic

@Jozo_Grgic

1 year

How much volume is needed to retain muscle size? After a 16-week program, participants were randomized to: Detraining (no exercise) 1/3 of the volume of the initial program 1/9 of the volume of the initial program Detraining resulted in a loss of size 1/3 of the volume further

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Jozo Grgic

@Jozo_Grgic

1 year

Losing fat and gaining muscle at the same time? 8 weeks of resistance training + a diet that included a 1000 kcal/day deficit Results? Lean body mass⬆️by 0.43 kg Upper arm volume⬆️by 6% Fat weight⬇️by 4.3 kg Body fat percentage⬇️by 3.8%

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Jozo Grgic

@Jozo_Grgic

1 year

You have likely used paracetamol (acetaminophen) for pain relief and fever reduction Did you know that studies explored the effects of paracetamol on exercise performance? I reviewed the evidence, and the findings may be surprising THREAD (1/9)🧵⬇️

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Jozo Grgic

@Jozo_Grgic

1 year

Protein ingestion before sleep No protein 20 g casein protein 20 g casein protein + 1.5 g leucine 40 g casein protein Overnight myofibrillar protein synthesis rates for the four conditions 33% 37% 39% 44%

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Jozo Grgic

@Jozo_Grgic

1 year

Could aerobic training help to increase muscle size? 6 wks of aerobic training + 10 wks of resistance training [A+RT] vs. 10 wks of resistance training [RT] Type I fiber hypertrophy A+RT = 19% RT = 2% Type II fiber hypertrophy A+RT = 40% RT = 19%

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Jozo Grgic

@Jozo_Grgic

4 years

Do you use the 1RM test in research or in practice? If yes, make sure to give our latest paper a read: "Test-Retest Reliability of the One-Repetition Maximum (1RM) Strength Assessment: a Systematic Review" 🏋️💪 @BradSchoenfeld @Zeljko_Pedisic FREE

Test–Retest Reliability of the One-Repetition Maximum (1RM) Strength Assessment: a Systematic...

Background The test–retest reliability of the one-repetition maximum (1RM) test varies across different studies. Given the inconsistent findings, it is unclear what the true reliability of the 1RM...

sportsmedicine-open.springeropen.com

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Jozo Grgic

@Jozo_Grgic

1 year

If you want to⬆️the number of calories your body is spending while you are completely at rest, consider doing resistance exercise This study found that 24 weeks of resistance exercise increased resting metabolic rate by 7-9% (around 90-140 kcal/day)

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Jozo Grgic

@Jozo_Grgic

1 year

Feeling anxious? Exercise might help Resistance exercise⬇️anxiety symptoms ⬇️in anxiety symptoms were found among healthy participants and those with physical or mental illness

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Jozo Grgic

@Jozo_Grgic

1 year

Which exercises are the best for gluteus maximus activation? This review found that the highest activation occurs during different variations of step-ups Other high-activation exercises also include deadlifts, hip thrusts, and squats

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Jozo Grgic

@Jozo_Grgic

1 year

Synergistic effects of creatine and protein Whey protein + creatine vs. whey protein vs. placebo Lean body mass Whey protein+creatine = 6.5% Whey protein = 3.8% Placebo = 1.5% 1RM bench press Whey protein+creatine = 17% Whey protein = 7% Placebo = 8%

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Jozo Grgic

@Jozo_Grgic

1 year

10000 steps a day keeps the doctor away? 🚶🧑‍⚕️ After a high-fat mixed meal participants completed: 2500 steps 5000 steps 10000 steps 15000 steps Postprandial lipemia—a cardiovascular disease risk factor—was the lowest after 10K steps

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Jozo Grgic

@Jozo_Grgic

1 year

When we start training, how much muscle do we gain per day? This review estimated that the increase in muscle size is around 0.10-0.15% per day

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Jozo Grgic

@Jozo_Grgic

1 year

Free-Weight and Machine-Based Training Are Equally Effective on Strength and Hypertrophy: Challenging a Traditional Myth

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Jozo Grgic

@Jozo_Grgic

1 year

New research on free-weight vs. machine-based strength training Using free-weight exercises⬆️strength more in free-weight exercises Using machine-based exercises⬆️strength more in machine-based exercises No significant differences in hypertrophy

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Jozo Grgic

@Jozo_Grgic

1 year

What is the effect of vitamin C and E supplementation on muscle mass? 34 males (60–81 yrs) 2 groups: - Antioxidant group (500 mg of vitamin C and 117.5 mg vitamin E) - Placebo After 12 weeks, the⬆️in muscle thickness was larger in the placebo group

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Jozo Grgic

@Jozo_Grgic

1 year

Effects of stretching before and after exercising on muscle soreness and risk of injury: systematic review

Effects of stretching before and after exercising on muscle soreness and risk of injury: systematic...

Stretching before or after exercising does not confer protection from muscle soreness. Stretching before exercising does not seem to confer a practically useful reduction in the risk of injury, but...

pubmed.ncbi.nlm.nih.gov

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Jozo Grgic

@Jozo_Grgic

1 year

Periodic vs. continuous training This study compared: 1. Continuous training for 24 weeks 2. Periodic training—6 weeks of training followed by 3 weeks of rest (repeated x3) Improvements in muscle size and strength were similar between the groups

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Jozo Grgic

@Jozo_Grgic

1 year

Avoid the use of smartphones before your workout 30-minute exposure to smartphone social network apps before exercise ⬆️ Perception of mental fatigue ⬇️ Volume load during 3 sets of squats to failure

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Jozo Grgic

@Jozo_Grgic

1 year

What type of training is better? 6 sets of 4 repetitions to failure or 3 sets of 10 repetitions to failure After 10 weeks, similar gains were found for 1RM strength and muscle cross-sectional area

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Jozo Grgic

@Jozo_Grgic

1 year

Training only one limb also results in strength gain in the opposite, untrained limb This phenomenon is defined as 'cross education' This effect is likely mediated by changes in motor pathways and motor areas involved in the control of the movement

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Jozo Grgic

@Jozo_Grgic

1 year

Short rest between sets may hinder your gains This study compared protein synthesis responses when training with: 1 min of rest between sets 5 min of rest between sets 0-4 hours post-exercise, protein synthesis was higher when resting for 5 min

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Jozo Grgic

@Jozo_Grgic

3 years

Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis

Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An...

Sports Medicine - Both athletes and recreational exercisers often perform relatively high volumes of aerobic and strength training simultaneously. However, the compatibility of these two distinct...

link.springer.com

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Jozo Grgic

@Jozo_Grgic

1 year

Training 1 or 2 times per day? One group performed 16 sets once per day Second group performed 8 sets twice per day 1RM squat strength gains were greater when training twice per day, 16% vs. 8% Similar hypertrophy in both groups

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Jozo Grgic

@Jozo_Grgic

1 year

Is stronger better? A 3-week strength-oriented training period (4x1-3 RM) + 5-week hypertrophy-oriented period (4x8-12RM) is better for strength and hypertrophy than 8 weeks of hypertrophy-only training

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Jozo Grgic

@Jozo_Grgic

1 year

You are as fast as your motor neurons: Speed of recruitment and maximal discharge of motor neurons determine the maximal rate of force development in humans

You are as fast as your motor neurons: speed of recruitment and maximal discharge of motor neurons...

During rapid contractions, motor neurons are recruited in a short burst and begin to discharge at high frequencies (up to >200 Hz). In the present study, we investigated the behaviour of relatively...

pubmed.ncbi.nlm.nih.gov

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Jozo Grgic

@Jozo_Grgic

1 year

More protein for more fat loss? 3.4 grams of protein per kg resulted in a −1.7 kg fat loss 2.3 grams of protein per kg resulted in a −0.3 kg fat loss

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Jozo Grgic

@Jozo_Grgic

1 year

What does training for 13 hours over 6 days have on physiology and performance? 50% increase in training volume resulted with ⬇ time to exhaustion ⬇ VO2max ⬇ max lactate ⬇ heart rate ⬇ resting cortisol ⬆ plasma volume Overtraining does exist

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Jozo Grgic

@Jozo_Grgic

1 year

Push-up or bench press for hypertrophy? 8 weeks, 2 times per week 3 sets of push-ups vs. 3 sets of bench press (40% 1RM) Pectoralis major Push-up = 18% Bench press = 19% Triceps Push-up = 9% Bench press = 10%

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Jozo Grgic

@Jozo_Grgic

1 year

Lifting weights fast or slow? Squats, 3 × 8-12 repetitions, 7.5 weeks Lifting the weight as fast as possible in the concentric phase vs. Lifting the weight in a slow manner (around 4-6 seconds) Quad hypertrophy Fast = 21% Slow = 17%

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Jozo Grgic

@Jozo_Grgic

4 years

Just approved the proofs for our review of 1RM test-retest reliability 🏋️💪 The full-text should be out in the next few days

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Jozo Grgic

@Jozo_Grgic

1 year

Type I and type II fibre area for weightlifters, powerlifters, and bodybuilders

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Jozo Grgic

@Jozo_Grgic

1 year

No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review

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Jozo Grgic

@Jozo_Grgic

1 year

Consuming protein helps to improve muscle strength, but only up to a certain point. This analysis indicates that the threshold may be around 1.5 grams per kg of body weight/day

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Jozo Grgic

@Jozo_Grgic

3 years

You are as fast as your motor neurons: speed of recruitment and maximal discharge of motor neurons determine the maximal rate of force development in humans

You are as fast as your motor neurons: speed of recruitment and maximal discharge of motor neurons...

During rapid contractions, motor neurons are recruited in a short burst and begin to discharge at high frequencies (up to >200 Hz). In the present study, we investigated the behaviour of relatively...

pubmed.ncbi.nlm.nih.gov

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Jozo Grgic

@Jozo_Grgic

1 year

520 calories per day for 3 months? 4 groups of obese individuals were on this diet Diet only Diet + endurance training Diet + resistance training Diet + endurance and resistance Weight loss = 20-22 kg Resting metabolic rate = -140 to -220 kcal

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Jozo Grgic

@Jozo_Grgic

5 years

Does Training to Failure Maximize Muscle Hypertrophy?🏋️‍♀️🏋️‍♀️ Our new paper in the Strength & Conditioning Journal @BradSchoenfeld

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Jozo Grgic

@Jozo_Grgic

1 year

Protein synthesis during energy restriction 5 days of ∼800 kcal/d followed by the ingestion of 15, 35, or 60 g of whey vs. 5 days of ∼1785 kcal/d + 35 g of whey 35-60 g of whey produced maximal protein synthesis, regardless of total calorie intake

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Jozo Grgic

@Jozo_Grgic

1 year

Whey vs. casein vs. soy protein? 🥛🫘 Protein synthesis at rest Whey 93% > casein Whey 18% > soy Soy 64% > casein Protein synthesis after exercise Whey 122% > casein Whey 31% > soy Soy 69% > casein

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Jozo Grgic

@Jozo_Grgic

1 year

How to lose fat and gain muscle at the same time? 17 resistance-trained females 8 weeks of resistance training, 4 times per week, 3-5 sets of 3-16 repetitions + High protein diet = 2.5 g/kg/day After 8 weeks 2.1 kg⬆️in fat-free mass 1.1 kg⬇️In fat mass

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Jozo Grgic

@Jozo_Grgic

1 year

What can happen to a muscle in 12 years [if you are not active]? Strength⬇️by 24-30% Muscle cross-sectional area⬇️by 12-26% Capillary density⬇️by 20% You gotta lift!

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Jozo Grgic

@Jozo_Grgic

1 year

No weights, no problem! NO LOAD training—contracting the muscle through the full range of motion without any load—may still increase muscle size and strength

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Jozo Grgic

@Jozo_Grgic

3 years

The optimal training load for the development of muscular power

The optimal training load for the development of muscular power - PubMed

Muscular power is considered one of the main determinants of athletic performance that require the explosive production of force such as throwing and jumping. Various training methods have been...

pubmed.ncbi.nlm.nih.gov

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Jozo Grgic

@Jozo_Grgic

1 year

Muscle activation with different bench press variations Highest activation for different muscles Pec upper portion = 30° incline Pec middle and lower portion = 0° (flat bench) Anterior deltoid = 45°-60° incline Triceps brachii = similar at 0°-60°

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Jozo Grgic

@Jozo_Grgic

1 year

How long can you maintain muscle size during detraining? This study found a 5.5%⬆️in muscle size during 3 months of training After 1 month of detraining, muscle size⬇️by 4% After 2 months of detraining, muscle size⬇️to pre-training levels

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Jozo Grgic

@Jozo_Grgic

1 year

Protein sources matter! This study compared the effects of three protein sources on amino acid bioavailability Protein bolus (~15 g) was ingested from: Cricket (insect) Pea Whey The highest concentration of amino acids was after the ingestion of whey

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Jozo Grgic

@Jozo_Grgic

1 year

More protein is generally consumed at dinner vs. breakfast That might not be ideal Even distribution (30 g at breakfast, lunch, and dinner) is better for protein synthesis than a skewed distribution (10 g at breakfast, 16 g at lunch, and 64 g at dinner)

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Jozo Grgic

@Jozo_Grgic

1 year

Spot fat reduction with extremely high rep training? Participants performed 1 set of 960–1200 reps of unilateral leg press, 3 × week for 12 weeks Overall fat mass⬇️by 5.1% Body fat⬇️in the upper body, not in the legs No support for spot fat reduction

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Jozo Grgic

@Jozo_Grgic

5 years

Our new paper in @SportsMedicineJ Effects of Sodium Bicarbonate Supplementation on Muscular Strength and Endurance: A Systematic Review and Meta-analysis 🏋️‍♀️💊 @RamF_Rodriguez @AGarofolini @Bicycle_Bryan @BlueSpotScience @BradSchoenfeld @Zeljko_Pedisic

Effects of Sodium Bicarbonate Supplementation on Muscular Strength and Endurance: A Systematic...

Sports Medicine - The effects of sodium bicarbonate on muscular strength and muscular endurance are commonly acknowledged as unclear due to the contrasting evidence on the topic. To conduct a...

link.springer.com

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Jozo Grgic

@Jozo_Grgic

2 years

Effects of plyometric vs. resistance training on skeletal muscle hypertrophy: A review

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Jozo Grgic

@Jozo_Grgic

1 year

Energy availability and protein synthesis For 10 days, the participants consumed Low energy—25 kcal/kg fat-free mass/day Optimal energy—50 kcal/kg fat-free mass/day Total protein was matched Protein synthesis was ~20% lower in the low-energy group

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Jozo Grgic

@Jozo_Grgic

1 year

Pull-up performance and body fat 🏋️ For a 10% ⬆️in body mass (due to body fat), pull-up performance is ⬇️by 50% Example: A 75 kg male can do 12 pull-ups If he gains 7.5 kg of body fat, the number of pull-ups will be reduced to 6

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Jozo Grgic

@Jozo_Grgic

1 year

More on very high repetition resistance training 2 sets of 10-15 reps at 80% 1RM 1 set of 80-100 reps at 20% 1RM 1 set of 60 reps at 20% 1RM, followed by 1 set of 10-20 reps at 40% 1RM Similar increases in muscle size in all three groups (∼3%)

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Jozo Grgic

@Jozo_Grgic

3 years

Training for Muscular Strength: Methods for Monitoring and Adjusting Training Intensity

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Jozo Grgic

@Jozo_Grgic

1 year

Use the egg white and throw away the yolk Or maybe not Ingestion of whole egg resulted in greater stimulation of protein synthesis than did the ingestion of egg whites [matched for protein content]

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Jozo Grgic

@Jozo_Grgic

1 year

Volume is great, but how much do we need? Resistance-trained males (1RM squat was 2 x body weight) performed: 12 sets per muscle per week 18 sets per muscle per week 24 sets per muscle per week 1RM strength 12 sets = 11% 18 sets = 16% 24 sets = 5%

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Jozo Grgic

@Jozo_Grgic

1 year

Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions

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Jozo Grgic

@Jozo_Grgic

4 years

Approved the proofs for our most recent paper — the full-text should be published later this week 🏋️🏋️

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Jozo Grgic

@Jozo_Grgic

1 year

Training for 2 years using the same program Strength gain ⬆️32-90% Tended to linearly increase with training (except during detraining for 8 weeks) Muscle size ⬆️8.7% 2/3 of these gains were observed in year 1 What would have happened in year 3?

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Jozo Grgic

@Jozo_Grgic

1 year

How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution 🍳💪 To reach 1.6 g/kg/day, go for 0.4 g of protein/kg/meal in 4 meals To reach 2.2 g/kg/day, go for 0.55 g of protein/kg/meal in 4 meals

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Jozo Grgic

@Jozo_Grgic

1 year

Does resistance training increase the number of muscle fibers [hyperplasia], or only their size [hypertrophy]? 12 weeks of resistance training ⬆️biceps brachii muscle cross-sectional area ⬆️type I and II muscle fiber size No change in the fiber number

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Jozo Grgic

@Jozo_Grgic

2 years

Evidence-Based Guidelines for Resistance Training Volume to Maximize Muscle Hypertrophy

(PDF) Evidence-Based Guidelines for Resistance Training Volume to Maximize Muscle Hypertrophy

PDF | The manipulation of resistance training (RT) variables is widely considered an essential strategy to maximize muscular adaptations. One variable... | Find, read and cite all the research you...

www.researchgate.net

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Jozo Grgic

@Jozo_Grgic

1 year

Strength training increases both strength and flexibility Flexibility training only improves flexibility If you want more bang for the buck the choice is clear

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Jozo Grgic

@Jozo_Grgic

4 years

The Effects of Low-Load vs. High-Load Resistance Training on Muscle Fiber Hypertrophy: A Meta-Analysis

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Jozo Grgic

@Jozo_Grgic

3 years

Happy to see my review on the effects of caffeine on resistance exercise published in the November issue of @SportsMedicineJ

Effects of Caffeine on Resistance Exercise: A Review of Recent Research

Sports Medicine - In the last few years, a plethora of studies have explored the effects of caffeine on resistance exercise, demonstrating that this field of research is growing fast. This review...

link.springer.com

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Jozo Grgic

@Jozo_Grgic

3 years

International Society of Sports Nutrition position stand: sodium bicarbonate and exercise performance @Zeljko_Pedisic @Bicycle_Bryan @Artioli_Gui @BradSchoenfeld @BlueSpotScience @ExphysPhD @dougkalmanphdrd @ShawnArent @TrishaVanDusse1 @JoseAntonioPhD

International Society of Sports Nutrition position stand: sodium bicarbonate and exercise perform...

Based on a comprehensive review and critical analysis of the literature regarding the effects of sodium bicarbonate supplementation on exercise performance, conducted by experts in the field and...

jissn.biomedcentral.com

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Jozo Grgic

@Jozo_Grgic

5 years

How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution

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Jozo Grgic

@Jozo_Grgic

4 years

The Female Menstrual Cycles Effect on Strength and Power Parameters in High-Level Female Team Athletes

Frontiers | The Female Menstrual Cycles Effect on Strength and Power Parameters in High-Level...

PurposeThe female menstrual cycle (MC) is characterized by hormonal fluctuations throughout its different phases. However, research regarding its effect on a...

www.frontiersin.org

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Jozo Grgic

@Jozo_Grgic

1 year

Daily 1RM training in powerlifters and weightlifters During 5 weeks of training, participants performed 1 × 1RM squat and 5 × 2-3 reps at 85-90% 1RM The results? Gain in 1RM squat strength ranged from 5 kg to 21 kg

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Jozo Grgic

@Jozo_Grgic

3 years

Higher effort, rather than higher load, for resistance exercise-induced activation of muscle fibres

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Jozo Grgic

@Jozo_Grgic

1 year

Muscle growth occurs very early when starting a resistance training program How soon? This study found significant increases in muscle thickness in the second week of training

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Jozo Grgic

@Jozo_Grgic

1 year

Steroids and the power of placebo The coach gave varsity athletes pills stating that they were steroids (Dianabol), even though a placebo was actually given Strength gain First 7 weeks (no "steroids") = 1-3% Last 4 weeks ("steroid" treatment) = 6-14%

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Jozo Grgic

@Jozo_Grgic

1 year

Are you in an energy deficit? Consider these 2 findings 1. An average deficit of 500 kcal/day limits gains in lean body mass 💪 2. Strength gain seems to be less affected by energy deficits 🏋️

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Jozo Grgic

@Jozo_Grgic

1 year

How much rest do you need between sets when training for hypertrophy? What does the latest evidence suggest? The ultimate guide in the 🧵⬇️ THREAD (1/10)

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Jozo Grgic

@Jozo_Grgic

1 year

If your goal is to maximize protein synthesis, how much should you ingest per meal? This review estimated that protein synthesis is maximized when ingesting 0.31 grams per kg of body mass For an 80 kg individual, that would be around 25 grams of protein

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Jozo Grgic

@Jozo_Grgic

1 year

Do we need to train to failure? Training using 0–1 repetitions-in-reserve (essentially training to failure) vs. 4–6 repetitions-in-reserve (4–6 repetitions before failure) 1RM squat, bench press, and deadlift increased similarly in both groups

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Jozo Grgic

@Jozo_Grgic

1 year

The Effect of Hormonal Contraceptive Use on Skeletal Muscle Hypertrophy, Power and Strength Adaptations to Resistance Exercise Training: A Systematic Review and Multilevel Meta-analysis

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Jozo Grgic

@Jozo_Grgic

3 years

Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population: Position Stand of the IUSCA

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Jozo Grgic

@Jozo_Grgic

1 year

Changes in the proportion of muscle fibers with training 6 sprinters (100m results: 10.47-11.34 s) Sprint/strength training 3 months, 6 days per week, 2.5-3 hours per day 7%⬇️in the proportion of type I fibers 16%⬆️in the proportion of type IIA fibers

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Jozo Grgic

@Jozo_Grgic

5 years

Higher effort, rather than higher load, for resistance exercise‐induced activation of muscle fibres

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