Xodus Education

Maximizing Muscle Growth: Training to Failure or Not?

Science Review: Refalo et al. (2023) "Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis"

Is training to failure really necessary for muscle growth? This comprehensive review examined the current literature and found that there were no significant differences in muscle growth between training to failure and stopping shy of failure. Training close to failure is important, but pushing to absolute failure on every set may lead to excessive fatigue and hinder overall volume.

The review analyzed 15 studies with over 500 participants and revealed that training to failure was not superior to non-failure training for muscle growth. Different definitions of failure did not significantly impact hypertrophy, and load or volume load did not alter the effects. However, training close to failure is still crucial for optimal muscle growth.

Occasional sets to failure can be part of a well rounded program, leaving a few reps in the tank allows for a more sustainable training and potential gains!

LEARN TO LEAD!

Xodus is honoured to share feedback from our recent collaboration with the teachers and educators of the Physical Education department at the International School of Bangkok (ISB).

Our Olympic weightlifting course, led by our master educators .ironhivebkk and received kind praise for their expertise and valuable instruction. We appreciate their positive feedback and eagerly anticipate future opportunities to work with ISB.

Myth: You Must Shorten Muscles to Strengthen Them 🤔

Fact: Crunches are not as effective as you think they are!

While concentric contractions, involving muscle shortening, are commonly used to build strength, there are other ways to achieve this. Isometric contractions, where you tense the muscle without changing its length, can also help. Think holding steady during an ab crunch or maintaining a posture like Boat Pose.

Moreover, eccentric contractions, where you engage a muscle as it lengthens under load, can aid in muscle development. For example, slowly lowering your head and shoulders back to the floor after a crunch.

But that's not all! Anti-rotation and anti-flexion core exercises can also improve stability, posture, and prevent low back pain. Pallof presses, single-arm planks, planks, bird dogs, and deadbugs are all great examples.

The key to supporting your daily movements is to adopt a diversified approach to core strength training. By incorporating a variety of exercises that target different types of muscle contractions and movement patterns, you can develop a well-rounded and functional core.

What do you usually think of when we talk about core muscles?

The most common response will be “Abs”.

While the abdominal muscles are a well-known component of the core, they are just a small part of the story. In fact, the core consists of 29 different muscles, encompassing those located in the middle and lower back, pelvic floor, buttocks, and hips, which act as stabilizers and powerhouses during various movements.

These 29 muscles are classified into two categories: inner and outer core muscles. The inner core muscles attach to the spine and play a crucial role in stabilizing the body during movement. Meanwhile, the outer core muscles provide support and assistance to the innermost core muscles during day-to-day activities.

To learn more about how to train your core effectively and reach your fitness goals, join us for our upcoming Core Optimization course.

This personalized training program will be hosted at Iron Hive Gym on May 27th from 2-4pm and is designed to provide tailored guidance on core training techniques. Don't miss out on this opportunity to take your core training to the next level.

Sign up now through the link in our bio!

Optimize your Core's for Better Functionality and Performance!

When it comes to fitness, your core is the foundation of all movement. It's not just about achieving a six-pack, but rather developing a strong and stable core that supports your daily activities and enhances your overall performance.

Join our core intensive workshop to learn how to personalize your training based on your unique biomechanics and goals. Our experienced instructors will provide you with a deep understanding of core anatomy, function, and training principles, and guide you through a comprehensive program designed to optimize your core performance and functionality.

Gain insights into how your body moves and learn how to train your core to improve your stability, balance, and power. Whether you're an athlete, fitness enthusiast, or simply looking to improve your overall health, this workshop is for you.

Our evidence-based approach and personalized coaching will equip you with the knowledge and skills to take your core training to the next level.

Don't miss this opportunity to master your core and enhance your overall performance and functionality!

❗️ Sign up through the link in our Bio❗️

Date: MAY 27th 2023
Price: 3,000 baht
Location: Iron Hive Gym
Time: 2PM to 6PM
Educators: Toby Altree & Edana Keijdener

Optimize your Core's for Better Functionality and Performance!

When it comes to fitness, your core is the foundation of all movement. It's not just about achieving a six-pack, but rather developing a strong and stable core that supports your daily activities and enhances your overall performance.

Join our core intensive workshop to learn how to personalize your training based on your unique biomechanics and goals. Our experienced instructors will provide you with a deep understanding of core anatomy, function, and training principles, and guide you through a comprehensive program designed to optimize your core performance and functionality.

Gain insights into how your body moves and learn how to train your core to improve your stability, balance, and power. Whether you're an athlete, fitness enthusiast, or simply looking to improve your overall health, this workshop is for you.

Our evidence-based approach and personalized coaching will equip you with the knowledge and skills to take your core training to the next level.

Don't miss this opportunity to master your core and enhance your overall performance and functionality!

❗️ Sign up through the link in our Bio❗️

Price: 3,000 baht
Location: Iron Hive Gym
Time: 2PM to 6PM
Educators: Toby Altree & Edana Keijdener

The Benefits of Combining Lifting and Aerobic Training 🏃‍♀️+🏋️‍♀️

Combining lifting and aerobic training, also known as concurrent training, is recommended for people of all ages and fitness levels to maximize health and longevity. What are the effects:

* A 2018 study published in the Journal of Strength and Conditioning Research found that concurrent training can lead to improvements in cardiovascular fitness, muscle strength, and body composition, especially in older adults.

* Contrary to the narrative pushed by some strength enthusiasts, longer forms of endurance training do not necessarily kill gains. Two systematic reviews and meta-analyses found that concurrent training does not seem to affect muscle size as a whole but may negatively impact explosive strength.

* If you enjoy doing aerobic training while trying to gain muscle, it is generally okay to do so as long as you structure your training in a way that it does not affect your resistance training performance. Avoid long duration endurance training performed more than three times per week, as it may have negative effects on hypertrophy. 

* Walking can also be a great way to improve overall fitness and health without interfering with resistance training. Hitting approximately 8-12 thousand steps per day has been shown to meaningfully reduce the risk for all-cause mortality as well as cancer and cardiovascular diseases.

So, if you want to maximize your health and fitness potential, consider incorporating both lifting and aerobic training into your exercise routine. And remember, the key is to find a balance that works for you and your goals!

💤 Does sleeping for six hours or less result in a decline in training performance?

Studies have shown that missing an hour of sleep can lead to around a 0.4% decrease in performance. While the performance decrease may not be significant for some, sleep is crucial for recovery, and a lack of sleep can lead to negative outcomes.

Potential factors behind the performance decrease include blood pressure, perceived effort, muscle glycogen, and hormones like cortisol and testosterone.

Previous research shows that sleep extension can lead to up to a 9% increase in exercise performance, so don't underestimate the power of a good night's sleep!

💤 Does sleeping for six hours or less result in a decline in training performance?

Studies have shown that missing an hour of sleep can lead to around a 0.4% decrease in performance. While the performance decrease may not be significant for some, sleep is crucial for recovery, and a lack of sleep can lead to negative outcomes.

Potential factors behind the performance decrease include blood pressure, perceived effort, muscle glycogen, and hormones like cortisol and testosterone. Previous research shows that sleep extension can lead to up to a 9% increase in exercise performance, so don't underestimate the power of a good night's sleep!

Is lower back pain an indication of a weak core? 🤔

Lower back pain is a common issue that people often blame on a weak core, tight hip flexors, or weak glutes. However, it's important to understand that our bodies are complex systems and pain in one area may have multiple causes.

Factors that can contribute to lower back pain include muscle imbalance, lack of strength, lack of stability, overactive muscles, or not moving enough amongst other things.

To help alleviate lower back pain, it's important to focus on exercises that target areas of weakness. If the pain is severe, it's best to consult with a healthcare professional. If a healthcare professional only considers one potential cause without looking at other possible factors, seeking a second opinion may be helpful.

By taking a comprehensive approach and understanding how different parts of our bodies are connected, we can work towards reducing lower back pain and improving overall physical well-being.

Muscular imbalances are extremely common and very normal, with almost everyone being a little stronger on one side than the other. It is not dangerous unless it causes pain. These imbalances are a consequence of human existence, as we tend to use one side more than the other during daily activities.

However, certain muscle imbalances may become an issue over time if some muscles become overused while others become underused. This can lead to postural dysfunction and pain in various parts of the body. Muscle imbalances can be caused by sitting in a specific position for a long time without movement, overusing a muscle through repetitive movements, or overall muscle weakness and underactivity.

To fix muscular imbalances, there are several suggested means, including doing unilateral exercises, training and matching the same frequency, intensity, and effort on each side, addressing underlying mobility and flexibility issues, and working on the opposing muscles of the overactive muscles.

Remember, it's crucial to seek professional help if you experience pain or discomfort related to muscular imbalances. By taking care of your body, you can improve muscle balance, posture, and overall quality of life.

Paralympic powerlifting is a sport that aims to create a level playing field where athletes of all abilities can showcase their strength and skills.

Paralympic powerlifting promotes inclusivity and diversity in sports by classifying athletes based on their functional abilities, not their disabilities. This allows athletes of different impairments to compete against each other and showcases their unique strengths and abilities.

Para Powerlifting is an adapted version of powerlifting designed for athletes with a range of disabilities. The sport only features one discipline, which is the bench press.

This discipline is specifically designed to test the upper body strength of the athletes, and some of them are capable of lifting more than three times their own body weight.

Weightlifting was first introduced in the Paralympics in 1964, exclusively for male athletes with spinal cord injuries. Over time, the sport evolved to include athletes with other disabilities, and the rules became similar to those used in Powerlifting competitions.

Eventually, it was decided that the Paralympics would only feature Powerlifting as a sport. In 1988, the sport made its debut at the Summer Paralympics for men, and it was later introduced for women at the 2000 Games.

❗️LEARN TO LEAD❗️