It seems logical — if your muscles grow, you should automatically be able to lift more weight, right? But a 2021 study by Buckner and colleagues challenges that assumption and reveals a much more nuanced answer.

In this article, I’ll break down the research, highlight key findings, and share what it means for your training program if you’re serious about getting stronger.

The Big Question: Size vs Strength

Over the past three to five years, fitness enthusiasts have hotly debated whether gaining muscle size (hypertrophy) directly boosts strength potential.

Think about it: if your biceps get bigger, do you automatically curl more weight?
Or is it more about how you train — your rep ranges, load selection, and program design — rather than just how large your muscles grow?

Spoiler alert: it’s a loaded question, and today’s research review helps shed some important light on it.

Study Overview: Buckner et al., 2021

The 2021 study, published in Clinical Physiology and Functional Imaging, aimed to examine the relationship between exercise-induced muscle hypertrophy and strength gains in resistance-trained individuals.

Specifically, the authors wanted to determine:

• Does traditional hypertrophy training (higher reps, moderate weights) lead to better strength gains compared to just lifting heavy singles?

• If you gain muscle size, does that provide a strength advantage later on?

In short: does bigger muscle size increase strength potential — especially in trained lifters?

Study Methods: How It Was Tested

To find out, researchers had 25 resistance-trained individuals perform bicep curls with each arm, but each arm followed a different training condition:

• One arm: Four sets of 8–12 reps taken to failure (traditional hypertrophy training)

• Other arm: Worked up to a heavy single (one-rep max training) each session

Both arms trained twice per week for 8 weeks.

Following this, participants entered a 4-week strength-focused mesocycle, where both arms trained identically — working up to a one-rep max during each session, with hypertrophy maintenance sets added.

Measurements:

• Maximal 1RM biceps strength

• Biceps muscle thickness (via B-mode ultrasound)
  These were assessed at baseline, after 8 weeks, and again after the 4-week strength phase.

Study Results: What Happened?

Here’s what the researchers found:

1. Muscle growth:
   The traditional hypertrophy group (8–12 reps) experienced greater increases in muscle size compared to the 1RM-only training group.

2. Strength gains:
   Despite the difference in muscle growth, strength gains were similar between both arms after the initial 8 weeks.

3. No advantage from hypertrophy:
   Even after the 4-week strength phase, the bigger arms (from hypertrophy training) did not outperform the smaller arms in terms of strength.

• The changes in muscle size were moderate, with the greatest gains at the 70% upper arm site.

• Mean muscle thickness increase: 0.21 cm — a small, measurable change, but not enough to produce a strength advantage.

What This Means for You

1. Strength Is Not Just About Size

Despite traditional thinking — and what many textbooks suggest — strength adaptations are not solely dependent on muscle growth.

In this study, even trained lifters with years of experience were able to boost their strength without significant hypertrophy, suggesting other factors at play.

2. Neural Adaptations Matter

Practicing lifting heavy weights can strengthen your body through neural adaptations (like better motor unit recruitment and coordination) even when your muscles don’t visibly grow.

This might explain why focusing on low-rep, high-load training can produce strength gains without drastic size changes.

3. Bigger Muscles May Help — Over Time

While short-term gains in muscle size didn’t improve strength in this 12-week window, it’s still possible that longer-term hypertrophy (over 6–12 months) could play a more significant role in strength adaptations.

But if your primary goal is to get stronger fast?
You need to focus on training specifically for strength:

• Heavy loads

• Low reps

• Practicing the actual lifts you’re trying to improve

Main Takeaway

If you want to get seriously strong, you have to train specifically for strength — not just chase bigger muscles.

Additional size might eventually contribute to performance, but it’s not the only factor (or even the biggest factor) when it comes to short-term strength gains.

In fact, the small muscle growth you might achieve over an 8-week training block is probably too small to make a meaningful impact on your ability to move heavier weights.

What Do You Think?

Have you ever gotten stronger without seeing big changes in muscle size?
Or maybe you’ve experienced size gains without an obvious strength boost?

I’d love to hear your experience — drop a comment below and let’s talk about it!

If you found this article helpful, make sure to check out more evidence-based fitness tips right here each week.

Related reading:
Want to focus on growing muscle size the smart way? Check out my evidence-based hypertrophy training tips here — packed with practical strategies you can apply in your next training block.

Holly Baxter

Holly T. Baxter is an Australian Dietitian with over 13 years of experience in health and fitness. She holds a degree in Food Science and Nutrition and a Master of Dietetics from Deakin University. A former professional physique athlete, Holly has two World Championship titles. Her latest project, BiaBody, is dedicated to women’s health and fitness. As an APD Dietitian and Online Physique Coach, she focuses on evidence-based health education and empowering women through fitness.

The post Does Bigger Muscle Size Increase Strength? What Science Really Says appeared first on BiaBody.

Ever wondered how a bikini competitor eats, trains, and tracks their macros during competition prep? In this blog, I’m sharing a full behind-the-scenes look at my day while on just 1350 calories. From a high-protein grocery haul to a glute-heavy training session and a flavorful satay chicken stir fry—this is how I make prep sustainable and satisfying.

Watch the full vlog video below for the complete experience—including food, training, macro breakdowns, and more.

Bikini Prep Grocery Haul

Here’s a breakdown of what I picked up to build high-protein, fiber-rich, and flavor-packed meals that support my physique goals—even on low calories.

Fresh Produce & High-Fiber Staples

• Pre-washed salad bags: Quick, low-calorie base for meals
• Sweet potato hash browns: Air-fryer friendly and macro-conscious treat
• Zucchini, yellow squash, bell peppers, tomatoes: Bulk volume veggies for stir fries and sauces
• Plain avocado cups: Healthy fats without hidden garlic/onion
• Mixed greens & cauliflower rice: Perfect low-carb, nutrient-dense bases for meals
• Seaweed salad, edamame, jalapeños: Fiber, texture, and flavor in poke bowls

Lean Protein Sources

• Chicken breast, ground turkey, extra lean ground beef: Meal prep staples rich in protein and B12
• String cheese & mozzarella: Used creatively for stuffed crust pizzas and high-protein snacks
• Ratio yogurt & Dannon Light & Fit: High-protein, low-fat dairy options for breakfast and snacks
• Protein coffee drinks: Great for on-the-go protein + caffeine fix

Carbohydrate Sources

• Low-carb wraps: High in fiber and low in net carbs—perfect for tacos, wraps, and mini pizzas
• Dave’s Killer Bread: High fiber and protein per slice—ideal for sandwiches or toast
• Basmati rice & cauliflower rice: Versatile options for high- and low-calorie days

Sauces, Sweets & Extras

• Trader Joe’s Satay Sauce: Flavor-packed and prep-friendly
• Low-sodium soy sauce & coconut aminos: Great for cutting sodium and calories
• Spicy mayo & coconut dressings: Measured carefully to control fats
• Diet sodas & zero sugar juice: Keeps cravings in check without extra calories
• Roasted peanuts: Adds texture and healthy fats when used in moderation

Satay Chicken Stir Fry Recipe (Prep-Friendly)

This macro-friendly recipe is perfect for low-calorie days. It’s high in protein, flavorful, and easy to prep in bulk for the week.

Servings: 4

Macros per serving:
Calories: ~325 | Protein: 35g | Carbs: 25g | Fat: 9g

Ingredients

• 600g raw chicken breast, diced
• 400g zucchini & yellow squash, chopped
• 150g bell peppers, sliced
• 150g tomatoes, diced
• 1 packet shirataki noodles (or basmati rice if on higher calories)
• 34g Trader Joe’s Satay Sauce
• 1 tbsp low-sodium soy sauce
• Cooking spray
• Optional: Chopped roasted peanuts, red chili flakes, cilantro

Instructions

1. Drain and rinse shirataki noodles. Set aside.
2. Spray a non-stick pan with cooking spray. Cook chicken until browned and fully cooked (about 5–7 minutes).
3. Add vegetables and stir-fry until soft, about 7–10 minutes.
4. Stir in satay sauce and soy sauce. Simmer for flavor to develop.
5. Add noodles and mix well. Heat through.
6. Portion into four servings and top with optional garnishes.

Pro Tip: If you’re new to shirataki noodles, start with half a pack to see how your digestion handles the fiber.

How to Track Macros Like a Bikini Pro

Even when dining out or dealing with unpredictable meals, Holly stays on track with these macro tracking strategies:

• Weigh your meals before and after eating: Helps estimate how much food you actually consumed when you can’t break it down perfectly.
• Track sauces separately: Weigh before and after—track the difference as actual consumption to avoid overestimating.
• Use generic food entries: Don’t obsess over brand-specific foods—choose accurate, common database items in MyFitnessPal or MacroFactor.
• Estimate portions visually when needed: Especially with poke bowls or restaurant meals—track based on known ingredients and portion sizes.

Example: Her poke bowl was estimated at 60g protein, 50g carbs, and 20g fat after breaking down the weight and ingredients.

Bikini Prep Glute & Shoulder Workout Highlights

Inside the BiaFit app, Holly followed her Miss Bikini Olympia Part 6 program with custom substitutions based on available gym equipment. The focus: glutes, shoulders, and overall posterior chain.

• Smith machine squats (heels elevated): Quad emphasis for posterior-dominant lifters
• Pendulum squat (staggered stance): Targets glutes or quads depending on foot placement
• Hyperextensions (glute focused): Rounding the back to minimize spinal loading and isolate glutes
• Standing hip abductions: Direct glute medius work; Holly uses pads for better range
• Lateral + front raise combo: Keeps shoulders engaged with fun rep variety
• Banded glute abductions: High reps for activation without heavy loading

Holly shares how she modifies workouts to avoid overbuilding her back and emphasizes the importance of staying near failure (RPE 7–10) without overreaching during prep.

Sign up now: www.biafit.com

Final Thoughts

Prep life isn’t easy—but with a little planning, the right food choices, and flexible tracking strategies, you can stay consistent and feel great. Whether you’re prepping for stage or just aiming to feel more confident in your skin, I hope this day in the life gave you something to try. Drop a comment or tag me on Instagram if you give the recipe or workout a go!

Holly Baxter

Holly T. Baxter is an Australian Dietitian with over 13 years of experience in health and fitness. She holds a degree in Food Science and Nutrition and a Master of Dietetics from Deakin University. A former professional physique athlete, Holly has two World Championship titles. Her latest project, BiaBody, is dedicated to women’s health and fitness. As an APD Dietitian and Online Physique Coach, she focuses on evidence-based health education and empowering women through fitness.

The post Day in the life on 1350 calories: bikini prep, grocery haul & glute workout appeared first on BiaBody.

Muscular failure is one of the most misunderstood topics in strength training. Many believe it happens when a muscle completely runs out of strength, but the reality is far more complex.

If you’ve ever been told that drop sets or partial reps push you beyond failure, you might want to rethink that. Let’s dive into what really happens when you hit failure and whether you can actually train beyond it.

What Actually Causes Muscular Failure?

In both scientific literature and the social media fitness space, muscular failure is often misrepresented. Many assume failure occurs when muscles can no longer generate force to lift a weight—as if the limitation is purely muscular. But this isn’t the whole story.

Here’s what really happens:

Failure occurs when we reach our maximum tolerable perception of effort—not necessarily when the muscles can no longer produce force.

Perception of effort is controlled by central motor command, which signals the muscles to contract. This command is generated by the central nervous system (CNS)—including the motor cortex, brainstem, and spinal cord (1).

As fatigue sets in, the brain determines the required effort is too high and stops sending signals to sustain the movement—even though the muscles still have force-producing potential.

The Role of the Central Nervous System in Failure

Your CNS dictates when you stop a set based on perceived effort, not just physical exhaustion. As a set progresses and fatigue accumulates:

Your CNS recruits more motor units to compensate for declining muscle force.
Motor unit recruitment has a limit—once maxed out, you perceive the effort as too high, and you fail.
If the load is reduced (e.g., in a drop set), you can keep going because the perceived effort decreases.

This is key to understanding why you can continue lifting after failure—not because you’ve “pushed past” it, but because you’ve modified the task to require less effort.

Are Drop Sets and Partial Reps Training “Beyond” Failure?

So, does this mean drop sets and partial reps push you beyond failure? No!

Drop sets and partial reps have long been labeled as methods to train “beyond failure,” but the truth is:

They don’t bypass failure—they just modify the demand of the exercise.
They lower perceived effort, allowing continued motor recruitment.
They aren’t “hacks” for overcoming failure—just adjustments that let you keep training.

Scientific research confirms this:

A study by Enes et al. (2021) found drop sets and traditional training lead to similar muscle growth and strength adaptations (2).

Another study by Larsen et al. (2025) concluded that past-failure partial reps don’t truly push you beyond failure but instead alter the exercise demand (3).

So, Can You Actually Train Beyond Failure?

The short answer: NO!

Failure occurs when your perception of effort exceeds your ability to sustain maximal motor unit recruitment. Drop sets and partial reps don’t let you push past failure—they simply reduce the effort required to keep moving.

However, does that mean drop sets have no value for muscle growth? That’s a different discussion—one I’ll be covering in my next article!

Final Thoughts: Train Smart, Not Just Hard

Understanding what really happens at muscular failure helps you train more effectively. Instead of chasing “beyond failure” techniques, focus on:

Progressive overload—gradually increasing resistance over time.
Fatigue management—strategic rest and recovery to maximize performance.
Smart programming—structuring workouts to optimize strength and hypertrophy.

Drop sets and partial reps have their place in training, but they aren’t magical methods for surpassing failure. They just modify effort—and now, you know exactly why!

If this breakdown helped, drop a comment below and let me know your thoughts!

1. Gandevia S. Roles for perceived voluntary motor commands in motor control. Trends in Neurosciences. 1987;10(2):81-5.
2. Enes A, Alves RC, Schoenfeld BJ et al. Rest-pause and drop-set training elicit similar strength and hypertrophy adaptations compared with traditional sets in resistance-trained males. Applied Physiology, Nutrition, and Metabolism. 2021;46(11):1417-24.
3. Larsen S, Swinton PA, Sandberg NØ et al. Resistance training beyond momentary failure: The effects of past-failure partials on muscle hypertrophy in the gastrocnemius. Frontiers in Psychology. 2025;16:1494323.

Holly Baxter

Holly T. Baxter is an Australian Dietitian with over 13 years of experience in health and fitness. She holds a degree in Food Science and Nutrition and a Master of Dietetics from Deakin University. A former professional physique athlete, Holly has two World Championship titles. Her latest project, BiaBody, is dedicated to women’s health and fitness. As an APD Dietitian and Online Physique Coach, she focuses on evidence-based health education and empowering women through fitness.

The post Training beyond failure: Myth or muscle-building science? appeared first on BiaBody.

If your hip flexors are chronically tight, it is likely that your pelvis is stuck in an anteriorly oriented position, or tilted forward. This position creates a lack of hip extension range of motion, which is why your hip flexors feel tight. Stretching your hip flexors to death won’t cut it, you need something more active. You need to teach the opposing muscles to work in unison to pull your pelvis backward. This position will improve your hip extension and relieve your chronic hip flexor tightness! 

Understanding Hip Flexor Tightness

When your pelvis tilts forward, it limits your hip extension, making your hip flexors feel perpetually tight. Stretching alone isn’t enough to solve this problem. Instead, you need active exercises that teach the opposing muscles to work together, pulling your pelvis backward to improve hip extension and relieve tightness.

Active Techniques to Relieve Hip Flexor Tightness

First try this active extension stretch (see youtube video for demonstration). For extra range do this with your legs hanging off of a table. Place the foam roller under your thigh and bring your other knee to about 90 degrees. Push down into the roller with your hamstring muscle using about 3/10 pressure. Inhale while you straighten your opposite leg and exhale for a count of 3 while you bend your leg. Your low back should be relaxed and pressing against the floor the whole time. Repeat for 2-3 sets of 5-8 breaths.

1. Active Extension Stretch

This stretch helps improve your hip extension range of motion. Here’s how to do it:

• Lie on a table with your legs hanging off the edge.
• Place a foam roller under your thigh and bring the opposite knee to about 90 degrees.
• Push down into the roller with your hamstring muscle at about 30% pressure.
• Inhale while straightening your opposite leg and exhale for a count of three while bending it.
• Keep your low back relaxed and pressing against the floor.
• Repeat for 2-3 sets of 5-8 breaths.

Next try this 90/90 hip lift with a low reach (see youtube video for demonstration). Hip and knees should be at 90 degree angles with feet knees and hips in alignment. Have the intention of pulling your feet down the wall in order to tilt your pelvis so your low back relaxes into the ground. You should be using your mid hamstrings to do this. Slightly squeeze the foam roller to engage your inner thighs, keep your neck relaxed, and reach toward the wall, feeling your shoulder blades slightly separate. Fully exhale out the mouth to feel the ribcage come down and low abs engage. Pause for 3 seconds, and maintain this ab tension while you take a silent inhale through the nose. Repeat for for 5-8 breaths, 2-3 sets. 

2. 90/90 Hip Lift with Low Reach

This exercise focuses on realigning your pelvis and engaging your core muscles:

• Position your hips and knees at 90-degree angles with your feet, knees, and hips aligned.
• Imagine pulling your feet down the wall to tilt your pelvis, allowing your low back to relax into the ground.
• Engage your mid hamstrings to achieve this position.
• Slightly squeeze a foam roller between your knees to engage your inner thighs.
• Keep your neck relaxed and reach toward the wall, feeling your shoulder blades separate.
• Fully exhale through your mouth to bring your ribcage down and engage your lower abs.
• Pause for three seconds and maintain this tension while taking a silent inhale through your nose.
• Repeat for 5-8 breaths, 2-3 sets.

We’ll follow these two repositioning techniques up with a cook hip lift (see youtube video for demonstration), an active exercise to utilize your increased hip extension. Bring one knee to your chest and drive through the opposite inside edge of your foot and heel while you think about rolling your hips under and using your glute to lift you up into a bridge. You should not feel your back at all with this. Repeat for 2-3 sets of 8-10 reps. 

3. Cook Hip Lift

Utilize your increased hip extension with this active exercise:

• Bring one knee to your chest and drive through the opposite foot’s inside edge and heel.
• Focus on rolling your hips under and using your glute to lift into a bridge.
• Ensure you don’t feel strain in your back.
• Repeat for 2-3 sets of 8-10 reps.

Conclusion

Chronic hip flexor tightness can be frustrating, but by addressing the root cause with active exercises, you can significantly improve your hip extension and relieve tightness. Incorporate these techniques into your routine to experience lasting relief and better hip flexibility.

Dr. Shannon Russell, PT, DPT, CSCS, USAW

The post Effective Solutions for Chronic Hip Flexor Tightness appeared first on BiaBody.

What are Supersets?

Supersets involve performing two exercises consecutively with minimal to no rest in between, followed by a rest period after completing both exercises. This technique allows you to maintain a high volume of work, close to muscular failure, in a significantly reduced timeframe. Supersets can be categorized mainly into two types:

• Antagonistic Supersets: These target opposing muscle groups, such as the chest and back, which can help in maintaining high energy levels without overtaxing a particular muscle group.
• Non-Competing Supersets: These combine exercises that involve unrelated muscle groups, like an upper-body exercise followed by a lower-body move, ensuring one set of muscles can recover while another works.

Benefits and Risks of Supersets

While supersets are highly efficient, allowing for a substantial workout within limited time, they come with potential drawbacks. The primary risk is muscular fatigue from the first exercise impacting performance and technique in the second, potentially increasing injury risk or reducing effectiveness. However, this can be mitigated by integrating brief rests between the paired exercises, ensuring both safety and sustained intensity.

Best Practices for Superset Integration

To maximize the benefits of supersets without adverse effects, it’s crucial to follow these guidelines:

• Avoid pairing compound movements in a superset due to the high risk of fatigue.
• Opt for combining a compound movement with a lighter isolation exercise, such as pairing barbell squats with a seated shoulder press machine.
• Always ensure exercises are programmed based on an evidence-based approach to training.

Conclusion

Supersets offer a practical solution for those strapped for time, enabling them to achieve a comprehensive workout efficiently. When implemented correctly, they can enhance your training regimen by ensuring a high-intensity workout within a condensed timeframe.

Holly Baxter

Holly T. Baxter is an Australian Dietitian with over 13 years of experience in health and fitness. She holds a degree in Food Science and Nutrition and a Master of Dietetics from Deakin University. A former professional physique athlete, Holly has two World Championship titles. Her latest project, BiaBody, is dedicated to women’s health and fitness. As an APD Dietitian and Online Physique Coach, she focuses on evidence-based health education and empowering women through fitness.

The post Maximizing Your Gym Time: Are Supersets the Answer? appeared first on BiaBody.

If you’re part of the majority who finds themselves a bit more drenched post-workout, you’re not alone. Sweating during exercise is a common phenomenon, but its implications and the science behind it remain misunderstood by many. A recent question from a follower brought to light the need to explore the relationship between sweating and exercise more deeply, a topic we’re diving into today.

Why Do We Sweat?

Sweating is our body’s natural way to regulate internal temperature. But this process is more sophisticated than it might seem at first glance. Beyond cooling us down, sweating plays roles in detoxification and the elimination of harmful toxins. It’s a response not only to physical heat but also to emotional stress, thanks to our sympathetic nervous system’s activation during ‘fight or flight’ scenarios.

Composition-wise, sweat is mostly water. However, it carries electrolytes like sodium, potassium, calcium, and magnesium, which are crucial for maintaining our body’s balance and supporting nerve function and muscle contraction. When we exercise, the evaporation of sweat from our skin—the process of heat dissipation—acts as a natural air conditioner, drawing heat away and cooling us down.

Sweat and Exercise: What’s the Link?

Indeed, there’s a link between sweat and physical activity, but it might not be what you expect. Exercising elevates our body temperature, leading to increased sweat production as our bodies attempt to cool down. However, the notion that more sweat equals a better workout or higher calorie burn is a myth.

The volume of sweat you produce is influenced by factors like genetics and environmental acclimation, not necessarily the effectiveness of your workout. For example, someone not used to a warm climate will sweat more as their body attempts to adapt to the higher temperatures, regardless of physical activity levels.

Debunking Sweat Myths

It’s crucial to understand that sweating more doesn’t mean you’re burning more calories. This misconception can lead to misguided efforts in measuring workout success. The heat generated from exercise does raise our body temperature, which in turn, causes us to sweat. But if calorie burn was solely dependent on body temperature, activities like sitting in a sauna would be the ultimate exercise—which, of course, they are not.

Concluding Thoughts

Sweating is a natural, complex process tied to our body’s response to heat and stress. While it’s an integral part of exercising, it’s not a definitive measure of workout quality or calorie expenditure. Understanding this can help alleviate concerns for those who sweat less or more during physical activity.

We hope this exploration has shed light on the fascinating dynamics of sweat and exercise. If you have more questions or myths you’d like us to tackle, feel free to drop a comment below. And don’t forget, if you found this information helpful, like, subscribe, and check out the links for more insights into fitness and well-being. See you in the next video!

Holly Baxter

Holly T. Baxter is an Australian Dietitian with over 13 years of experience in health and fitness. She holds a degree in Food Science and Nutrition and a Master of Dietetics from Deakin University. A former professional physique athlete, Holly has two World Championship titles. Her latest project, BiaBody, is dedicated to women’s health and fitness. As an APD Dietitian and Online Physique Coach, she focuses on evidence-based health education and empowering women through fitness.

The post Understanding Sweat and Exercise: The Surprising Truths Behind Your Workout Moisture appeared first on BiaBody.

The Study’s Intriguing Design

This unique study focused on 37 men with at least two years of consistent resistance training experience. These individuals were accustomed to training four times a week and could Back Squat a minimum of 1.5x their body weight. An interesting twist was that none of them had used Creatine for six months prior to the study (PMID: 37796222).

The participants were divided into three groups:

• A Control Group of 13 individuals
• A 4 Set Progression Group of 12 individuals
• A 6 Set Progression Group of 12 individuals

Before the study’s main phase, a 2-week washout period was implemented to reduce any residual training volume effects. Following this, the participants entered an adaptation phase where they gradually increased their quadriceps training volume to 22 sets per week over three exercises: Barbell Back Squat, 45 Degree Leg Press, and Seated Leg Extension.

The Intensive Intervention Phase

During the 12-week Intervention Phase, the groups followed different regimens:

• The Control Group maintained a baseline of 22 sets per week.
• The 4-Set Progression Group increased their volume by 4 sets every 2 weeks, reaching 42 sets by the study’s end.
• The 6-Set Progression Group increased by 6 sets every 2 weeks, astonishingly reaching 52 sets per week, split over two training sessions.

The Training Program in Detail

All participants completed two lower-body training sessions weekly under a trained coach’s supervision. Session 1 utilized the 6-8 Rep Range, while Session 2 focused on the 10-12 Rep Range. The baseline volume of 22 working sets was distributed across the three exercises, with progressive additions made linearly.

I think this might be best demonstrated with a table:

4 Set Group

6 Set Group

Sets were carried out at an RIR of 2, while the last set of each exercise was completed to volitional concentric failure.

The Compelling Results

The study measured muscle hypertrophy and strength, using CSA (cm^2) and the sum of muscle thickness (ΣMT). Interestingly, while all groups saw increases in strength, the greatest gains were observed in the 4 Set and 6 Set progression groups. However, despite visible quadriceps growth in all participants, there was no significant difference in muscle growth between the groups.

Deciphering the Findings

This study reveals several intriguing points:

1. Significant Gains with Lower Volume: The Control Group, despite doing only 22 sets per week, still achieved substantial increases in strength and hypertrophy.
2. Diminishing Returns at Higher Volumes: The differences in muscle growth between the 4-set and 6-set groups were not significant. This suggests diminishing returns beyond a certain volume level.
3. Practical Implications: Given the level of experience of the participants, this study may not directly translate to the average gym-goer. Also, the higher volume groups reported increased fatigue and muscle soreness.
4. Real-World Application: For most people, replicating this extreme volume across all muscle groups is not practical. The study does, however, suggest that there is room to increase volume for better results, provided it’s done wisely and gradually.

My Takeaway

The key lesson for me, and likely for you too, is that while extreme training volumes can yield results, they come with trade-offs in terms of time commitment and increased risk of fatigue and soreness. For most of us, finding a balanced approach that progressively increases volume without overdoing it is likely the most sustainable path to achieving our strength and hypertrophy goals.

If you’re intrigued by the idea of high-volume training or are considering adjusting your workout regime, I hope this breakdown has been enlightening. Remember, the key to success in fitness is finding what works best for your body and your schedule.

Holly Baxter

Holly T. Baxter is an Australian Dietitian with over 13 years of experience in health and fitness. She holds a degree in Food Science and Nutrition and a Master of Dietetics from Deakin University. A former professional physique athlete, Holly has two World Championship titles. Her latest project, BiaBody, is dedicated to women’s health and fitness. As an APD Dietitian and Online Physique Coach, she focuses on evidence-based health education and empowering women through fitness.

The post Pushing the Limits: Is Extreme Resistance Training Volume the Key to Maximum Muscle Growth? appeared first on BiaBody.

‘Adrenal Fatigue’ is a nonsense term used by some doctors, healthcare providers and many fitness professionals to describe symptoms of extreme fatigue brought on by regular physiological and psychological stress, which allegedly leads to increased cortisol levels.  Adrenal fatigue has also been used to provide justification for the inability to lose weight, with no pathophysiological markers to explain such symptoms.

To date, science does not support the notion of adrenal fatigue as its most often explained – that stress causes high cortisol, which causes fatigue, inability to lose weight and other symptoms.

With this being said, it is also important to mention that ‘Adrenal Fatigue’ is not a recognized condition by either the endocrine or medical communities, so lets set the facts straight.

This article discusses all the facts you need to know about the endocrine system and the hormones produced by the adrenal glands.

What is HPA Axis Dysfunction?

HPA stands for Hypothalamus Pituitary Adrenal Axis, and includes;

Hypothalamus

The hypothalamus is a region of your forebrain that unites the automatic nervous system and the endocrine system with the pituitary gland. The hypothalamus is important for maintaining homeostasis by regulating functions such as sleep, our emotions, body temperature, hunger, thirst and more.

Pituitary Gland

The Pituitary gland is a pea size gland found at the base of the brain. It is considered the master gland as it regulates other endocrine glands.

Adrenal Glands

The adrenals sit above the kidneys and these produce important stress hormones such as cortisol, epinephrine (aka adrenaline), aldosterone, and norepinephrine.

The Anatomy of the Adrenal Glands

Let’s start with the anatomy of the adrenal glands so you have a visual representation of exactly what we are talking about.

An adrenal gland is made of two main parts:

1. The adrenal cortex
   This is the outer region and also the largest part of an adrenal gland. It is divided into three separate zones: zona glomerulosa, zona fasciculata and zona reticularis. Each zone is responsible for producing specific hormones.
2. The adrenal medulla
   The medulla is located inside the adrenal cortex in the center of an adrenal gland. It produces a number of “stress hormones,” including adrenaline. It also produces Aldosterone, DHEA and Androgenic Steroidsm, Epinephrine (Adrenaline) and Norepinephrine (Noradrenaline).

Hormones of the Adrenal Glands

The role of the adrenal glands is to release certain hormones directly into the bloodstream. Many of these hormones are responsible with how the body responds to stress, and these are vital for our existence. Both parts of the adrenal glands, both the adrenal cortex and the adrenal medulla perform distinct and separate functions.

The Adrenal Cortex

Each zone of the adrenal cortex secretes a specific hormone.

One of the key hormones produced by the adrenal cortex is cortisol.

Cortisol

Cortisol often gets a bad rap amongst hormones, however it actually has a number of very important regulatory roles which are often misunderstood or taken out of context. Cortisol is a gluco-corticoid hormone which is produced by the zona fasciculata.

It helps control many functions including the body’s use of fats, proteins and carbohydrates during times of stress, it helps suppress inflammation as well as helping to regulate our blood pressure.

This hormone also controls our sleep/wake cycle, otherwise known as the circadian rhythm.

During a fight or flight response, when our body senses stress, cortisol is released into the blood stream, which in turn increases our blood sugar levels by stimulating gluconeogenesis. This then helps provide energy in emergency situations. During this fight or flight response, cortisol can alter or shut down other functions that are not useful during a stressful event such as your digestive or reproductive systems, your immune system, or even certain growth processes. If cortisol wasn’t tightly regulated, these important processes would not take place during times of stress, and this demonstrates why it is very important for our cortisol levels to rise in these types of situations.

How do Adrenal Glands Work to Produce Cortisol?

Adrenal glands produce hormones in response to signals from the pituitary gland in our brains, which reacts to signaling from the hypothalamus, also located in the brain. This is referred to as the HPA axis (hypothalamic pituitary adrenal axis).

As an example, for the adrenal gland to produce cortisol, the following cascade of events occurs:

• The hypothalamus produces corticotropin-releasing hormone (CRH) that stimulates the pituitary gland to secrete adrenocorticotropin hormone (ACTH).
• ACTH then stimulates the adrenal glands to make and release cortisol hormones into the blood.
• In normal healthy individuals, both the hypothalamus and the pituitary gland can sense whether the blood has the appropriate amount of circulating cortisol. If there is too much or too little cortisol, these glands respectively change the amount of CRH and ACTH that gets released. This is referred to as a negative feedback loop. This is comparable to the way an air conditioner regulates the temperature in our homes. When the temperature exceeds the set room temperature, the air conditioner switches on and starts circulating cool air until it is back to the set temperature. If the temperature of the room gets to cool, the air conditioner switches off. This is a great example of how cortisol in the body is regulated in a similar feedback manner.

What are the normal ranges for Cortisol?

Cortisol levels are naturally elevated in the morning and lower in the evenings, but these ranges are highly regulated.

Reference ranges for blood plasma content for free cortisol
Morning
Time 9am
Lower limit 140 nmol/L
Upper limit 700 nmol/L

Reference ranges for blood plasma content of free cortisol
Evening
Time 4pm
Lower limit 0 nmol/L
Upper limit 275 nmol/L

What are the disorders of the Adrenal Glands

The two common ways in which adrenal glands cause health issues are by producing too little or too much of certain hormones, which leads to hormonal imbalances. These abnormalities of the adrenal function can be caused by various diseases of either the adrenal glands or the pituitary gland.

Overactive Adrenal Glands

Sometimes, adrenal glands may develop nodules that can produce too much of certain adrenal hormones. Nodules 4 centimeters or larger and nodules that show certain features on imaging, increase suspicion for malignancy. Both benign and cancerous nodules may produce excessive amounts of certain hormones including cortisol, which is referred to as a functional nodule.

Elevated cortisol level caused by nodules are referred to as a condition called Cushing syndrome. This can lead to rapid weight gain and fatty deposits in certain areas of the body such as the face, below the back of the neck (often referred to as a buffalo hump) and in the abdomen. We don’t have a great explanation as to why this phenomenon occurs. Perhaps it has to do with cortisol’s role in lipolysis. You see, cortisol increases the rates of lipolysis (liberation of free fatty acids from adipose tissue) which increases the concentrations of free fatty acids in the blood, however, when this is combined with a caloric surplus (as is often the case in people with high cortisol, as stress can cause overeating) these free fatty acids are not oxidized and must be re-esterified (re-stored) back into adipose tissue. Perhaps they are being preferentially re-stored in these specific sites. This is my best guess based on the current literature.

Other symptoms of Cushings Syndrome include fatigue, muscle weakness, easily bruised skin, high blood pressure and diabetes. Elevated cortisol levels can also reduce bone formation, which can lead to long-term development of osteoporosis due to decreased calcium absorption in the small intestine.

What else can cause elevated Cortisol Levels ?

Excess cortisol production can also be triggered by overproduction of adrenocorticotropin hormone (ACTH) by a benign tumor in the pituitary gland or tumor elsewhere in the body. Another common cause of Cushing syndrome is excessive and prolonged consumption of external corticosteroids, such as prednisone or dexamethasone, which are prescribed to treat various autoimmune or inflammatory diseases (e.g., lupus, rheumatoid arthritis, asthma, inflammatory bowel disease, multiple sclerosis, etc.). These exogenous forms of cortisol also stimulate appetite, which is one of the reasons we often see people with these above mentioned conditions also experiencing sudden weight gain.

What if you’re under constant stress?

As we have established, it is normal for our cortisol levels to rise and fall throughout the day, this is called the diurnal variation.

Even if you are under a high amount of stress, after a stress or danger has passed, cortisol levels will fall back to within then normal physiological ranges, along with heart rate, blood pressure, and other body systems that are affected during a stress response.

Some of the symptoms of elevated cortisol include anxiety and depression, headaches, memory and concentration problems, problems with digestion, as well as trouble sleeping, and these can indirectly effect our ability to lose weight.

For example, studies have shown that even one night of sleep disruption, which is often be caused by stress, can interfere with our hunger and appetite regulation and the production of hormones leptin and ghrelin. In a situation where you are trying to diet, poor sleep and the accompanying changes in hunger hormone signaling may result in extra calories being consumed throughout the day. Dieting, irrespective of stress, has been shown to result in sleep disruptions due to changes in hunger hormone signaling, so it is easy to see how the association with the stress hormone cortisol and weight gain can came about, but it is not a direct causal relationship, rather an indirect relationship between cortisol and weight gain.

Underactive Adrenal glands, Adrenal Insufficiency

Adrenal insufficiency is a very rare disorder. It may be caused by disease of the adrenal glands (primary adrenal insufficiency, known as Addison’s disease) or by diseases in the hypothalamus or the pituitary (secondary adrenal insufficiency). It is the opposite of Cushing syndrome and is characterized by low levels of circulating adrenal hormones.

The symptoms of Addison include, loss of appetite and weight loss, muscle weakness that grows worse, fatigue and feeling tired all the time, diarrhea, nausea and vomiting, low blood pressure, darkening of skin (only in primary adrenal insufficiency) and abdominal pain.

The causes of primary adrenal insufficiency may include autoimmune disorders, fungal and other infections, cancer (but rarely), and genetic factors such as congenital adrenal hyperplasia. Children who are born with this disorder are missing an essential enzyme necessary to produce cortisol, aldosterone or both.

Although adrenal insufficiency usually develops over time, it can also appear suddenly as an acute adrenal failure (adrenal crisis). It has similar symptoms, but the consequences are more serious, including life-threatening shock, seizures, and com, which may develop if the condition is left untreated.

Is ‘Adrenal Fatigue’ Real?

If high cortisol is associated with weight gain, then let’s examine the claims. If adrenal fatigue was a condition of elevated cortisol, then we already have a name for it, that is Cushings Syndrome. Secondly, you can easily have your cortisol tested via a blood or saliva test to determine if you have some sort of adrenal dysfunction, rather than relying on a list of nebulous symptoms to determine. The list of symptoms for ‘adrenal fatigue’ are purposefully nebulous and include symptoms that could be explained by a myriad of different reasons. I’m not saying that someone cant be experiencing a range of symptoms, what I’m saying is that if these issues are caused by elevated cortisol levels, then this would show up on a simple blood or saliva test.

Many ‘adrenal fatigue specialists’ will insist that you rely upon their vague list of symptoms in order to diagnose ‘adrenal fatigue’ rather than just take a simple test. These symptoms could be identified with by the majority of people: weight gain, fatigue, sleep problems, inability to lose weight, etc.

If you are experiencing some of these symptoms and think high cortisol is the culprit, then I encourage you to get a blood or saliva test and consult with an endocrinologist if your cortisol levels are truly high, who can help you regulate your hormones. Please don’t waste your money seeing a naturopath who claims they can cure your ‘adrenal fatigue’ with expensive supplements that they just also happen to sell.

What is more likely to be the cause of these symptoms?

It is unlikely the conditions I’ve discussed above are the case for the majority of the population. Cushings Syndrome is not a common disorder an affects less than 1% of the US population. If you are suffering from a high amount of stress, i.e. an exhausting work schedule, long hours, difficult relationships, all these factors can impact our sleep. Sleep disruptions (lack of sleep and reduced sleep quality), has been shown to cause changes in circulating hunger hormones leptin and ghrelin. This then affects our ability to regulate our appetite, which indirectly effects our ability to lose weight by excess food consumption and increased caloric intakes. In the acute setting, stress can result in undereating, but in chronic situations, high levels of stress can lead to the development of negative eating behaviors such as overeating or binge eating.

The key to managing weight is by and large about creating a caloric deficit, by ensuring that we are burning more energy than we consume. When it comes to stress, this means trying to make sure we identify and minimize stress, so we are not tipping the scales in favor of increased energy intakes and decreased energy expenditure.

As you can see, the adrenal glands play an important role in our day to day function, specifically regarding stress. However, it is important to realize that the subsequent rise in cortisol and other hormones of the adrenal glands, are tightly regulated, and for the otherwise healthy individual, after a stress has passed, these hormones return to their normal physiological ranges.

If you would like more information about this, please feel free to email me hb@biolayne.com

References:

https://www.hopkinsmedicine.org/healthlibrary/conditions/endocrinology/adrenal_glands_85,p00399

Please note: BioLayne LLC / HB Nutrition is not a medical doctor and the information contained herein should not be taken as medical advice. These are only recommendations. These recommendations should NOT be taken as medical advice, nor are they intended to diagnose, treat, cure or prevent any health problem. Recommendations by BioLayne LLC / HB Nutrition are not intended to replace the advice of a physician or health professional. Please consult your physician or a health professional before beginning any diet or exercise program based on the information contained.

Note: This program is the intellectual property of BioLayne LLC / HB Nutrition. Any copying or posting of this article on a public forum or download site is forbidden.

Holly Baxter

Holly T. Baxter is an Australian Dietitian with over 13 years of experience in health and fitness. She holds a degree in Food Science and Nutrition and a Master of Dietetics from Deakin University. A former professional physique athlete, Holly has two World Championship titles. Her latest project, BiaBody, is dedicated to women’s health and fitness. As an APD Dietitian and Online Physique Coach, she focuses on evidence-based health education and empowering women through fitness.

The post Adrenal Fatigue Does Not Exist – A Review appeared first on BiaBody.

The quest to achieve a leaner more muscular physique is just as widely pursued by women of today as it is men. What I find frustrating is that even with the wealth of scientific information that demonstrates otherwise, there is still a misconception that women are should workout differently than men in order to achieve a lean and ‘toned’ physique. While there seems to be a general understanding that resistance training is necessary to achieve this, the training volumes I typically see are ridiculously high, much higher than necessary, achieved mostly through high rep ranges and low loads, as well copious amounts of cardio.

I have used the word ‘toned’ to describe the ideal female physique rather than ‘muscular’, despite this being the more accurate term, as the latter ends up giving most females a small complex and an accompanying mental picture that resembles a ghastly faced, fully jacked female bodybuilder, with a jaw line that would rival Sylvester Stallone. Sigh….

I am frequently asked by females if I think they should change up their training routine because they have seen a celebrity fitness model giving their two cents worth on their social media about their superior dieting strategies and training methods. What frustrates me is that many of these well-known fitness people have started out as ordinary fitness enthusiasts with regular day jobs. And by sharing their success in various fitness competitions, have gained rather large followings and recognition amongst the fitness community. While not always the case, majority of these fitness celebrities do not have any formal degree in exercise science or nutrition, perhaps a personal training certification at most, and their dietary recommendations and training advice are largely based on personal experience and lack any scientific validation.

I follow less than a few hundred people on my social media. Those I do follow are typically providing insightful information, and there are a few I follow simply for motivation or because frankly, they are just hot! But every time I see someone sharing their weight loss success to promoting the use of their sponsors latest ‘fat burner’ or a ‘carb blocker’ I cringe. If these people had even a basic understanding about human physiology and anatomy, or the fundamentals of biochemistry and energy metabolism, they would realize that these products have no scientific merit. Sigh

What is the Best way to Train for Females?

Allow me to let you in on a secret. The key to achieving a lean physique is as simple as having a regimented resistance training program. Simple in theory, often difficult in implementation.

There is nothing magical about the exercises you see making the rounds on social media. The use of resistance bands, adding in forced reps, supersets and drop sets are all just tools in the toolbox that can enhance one or several mechanisms to elicit muscle hypertrophy. [Insert here; fit chicks using machines for everything but their intended purpose]. Smile

Muscle hypertrophy can be attained through a wide range of resistance training programs, in fact the principle of specificity, which states that adaptations are specific to the nature of the applied stimulus, dictates that some programs will promote greater hypertrophy than others. Our skeletal muscle is postmitotic, meaning it is not made to turnover or undergo significant cell replacement like other tissues within the body. It therefore requires an efficient method for cells to repair in order to maintain its mass and avoid cell death, this is known as skeletal muscle apoptosis. This maintenance of the tissue is carried out through the dynamic balance between muscle protein synthesis and degradation. Muscle hypertrophy occurs when protein synthesis exceeds protein breakdown. Sadly, cardiovascular exercise such as walking, (cough mum), running, swimming, body weight exercises and circuits will not initiate any pathways leading to any significant amount of muscle hypertrophy.

Of course, factors such as age, gender and genetics play a key role in how well one is able to induce muscle hypertrophy, however it is simply the consistent mechanical overloading, stretch as well as mechanical tension and metabolic stress that mediate the hypertrophic response necessary for toned and shapely legs, a firm butt and a strong, flat stomach.

Is it Possible to Build Muscle with Female Hormones?

Resistance training has been shown to elevate certain hormone concentrations such as growth hormone, testosterone and IGF-1, which are hypothesized to drive muscle hypertrophy. Since females naturally have lower levels of testosterone, it is alleged that women are not capable of achieving the same outcomes from resistance training as males and should therefore train differently (3).

While these hormones are thought to be anabolic during puberty, as well as when administered at supra physiological exogenous doses, West DW (2010) and others (4), show that the transient rise in concentration of these systemic hormones in a post resistance training setting, are not the driver for muscle hypertrophy. Instead, it is the acute activation of stress imposed signaling proteins and other local mechanisms, combined with sufficient dietary intakes of protein and specific amino acids, that are more reflective of muscle protein synthesis and the potential to increase muscle mass in both males and females.

What is the Ideal Volume when it comes to Increasing Muscle for Females?

When it comes to optimal training methods for skeletal muscle hypertrophy, there are specific rep ranges and mechanical load required for hypertrophy.

I am often asked how many sets and reps will yield the best results. My first recommendation is to ensure you follow a training program. While those who are new to resistance training can get by without a structured program, someone with more experience will not be able to continue this almost linear strength adaptation and progression without a more carefully planned training program. Strength adaptations for someone who is new to resistance training are much greater due to neurological adaptation taking place when resistance training is initiated aka ‘newbie gainz.’ For an experience resistance trained athlete, there is a blunted training response and less capacity for adaptation since they are regularly exposed to the stimulus of RT (5)(6).

The number of people that contact me and want to learn more about nutrition, yet don’t follow a training program actually amazes me. If you don’t record your workouts, how do you know your volume?

Volume = Reps x Sets x Weight

If your training volume is not consistent from week to week, how can you progressively overload the muscle? Progressive overload is a hallmark of resistance training, and the main driver for continued adaptation and progression.

To give you an example, lets say one week your squat volume was 2640kg (i.e. 4 sets of 6 reps at 110kg), and the next week you change your workout and exercises performed and your new squat volume is much less (i.e. 3 sets of 12 at 70kg = 2520kg). Not only will you fail to elicit the progressive overload necessary to continue seeing change and increases muscle mass, you also have no way of determining if your average weekly energy expenditure is consistent. This becomes incredibly important for the more experienced person looking to refine their body composition and minimize body fat.

Is training with high reps at low loads superior for muscle hypertrophy than low reps at high load?

Volume matched powerlifting training programs and body building programs have been shown to elicit a comparable stimulus for the accretion of skeletal muscle mass when exercises are performed until volitional failure (7). If you are not well versed in powerlifting, a powerlifting program is designed with the sole intention to increase strength, and utilizes lower rep ranges and at much higher loads i.e. 5 sets of 5 rep max.

Body building programs are designed for the purpose of enhancing physical appearance, increasing muscularity while minimizing body fat. Typically, bodybuilding programs use higher rep ranges at lighter loads i.e. 3 sets of 8 – 15 reps.

What has been shown to differ significantly between these two training methods is that power lifting programs yield more significant strength gains, specifically for one rep max efforts than volume matched bodybuilding programs (7). So why do more reps if lower reps with more weight yield the same muscle growth if volume is matched? It takes many more sets. For example, in Schoenfeld et al. the powerlifting group had to do 7 sets of 3 to match the volume performed by the ‘bodybuilding group’ performing 3 sets of 10. Thus, higher reps are a more efficient way to increase volume. I recommend using both if you’d like to gain strength and increase muscle mass.

Is cardio important and how much should I do?

Cardio is great for cardiovascular fitness, when you have a good base level of fitness – any kind of exercise you do is going to feel much easier, and when it comes to balancing time commitments against health and physique benefits, exercising at a high intensiveness (HIT) or with intervals of high intensity, HIT of any nature will result in greater energy expenditure than time equated low intensiveness, continuous exercise, i.e. walking or steady state running (1).

I personally like to include 90 minutes of HIT cardio every week (total for the week) to retain a high level of fitness. I like the challenge of a HIT workout, and it also gives me the mental break I need from resistance training. Too much of anything gets tedious. Cardiovascular type activity is one way to keep in a calorie deficit, but understand that it is not absolutely necessary in order to achieve a leaner physique or reduce your body fat.

A caloric deficit can be created through diet alone, however, by adding in cardiovascular activity, we can increase this deficit. The amount of cardio necessary to create a caloric deficit is highly individual and would be determined by your metabolism, the amount of body fat you have to lose and the time frame in which you would like to lose weight.

In order to lose weight through dieting alone, calories would need to be far more restricted in order to achieve the same caloric deficit. Not only would this limit your food choices, it would likely mean much smaller portion sizes and potentially reduced meal frequency. In my opinion, if you want to be able to eat more reasonably during a diet phase, add in some additional cardio. If the amount of activity you need to undertake in order to achieve weight loss feels excessive (>10 hours of resistance training and cardio per week combined), then it might be time to seek expert nutritional advice for metabolic correction.

In summary, resistance training is a great way for both men AND women to build muscle mass. While women fret about becoming ‘bulky’ it’s typically body fat that looks bulky, not muscle. Muscle makes a woman look toned because it also proportionately decreases body fat. For example, if someone has 10 kg fat and 50 kg lean mass, they will look much leaner than
someone who has 10 kg fat and 40 kg lean mass as their body fat percentage will be lower. For the most part, it is very difficult for women to look ‘bulky’ from having too much muscle, unless they are on illegal anabolic steroids OR they are part of the 0.01% of the female population that builds muscle very easily, in this case, the answer of not getting bulky is simple, don’t resistance train at high volumes and don’t train to failure. For the rest of you ladies, enjoy the heavy weights and the muscle that comes with it. GIRL POWER!

If you would like assistance with your next training program why not send me an email to hb@biolayne.com

References

(1) T, Shields et al, 2012. Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. Journal of Applied Physiology. Vol113(12):p1831–1837.

(2) E, Sanal et al, 2013. Effects of aerobic or combined aerobic resistance exercise on body composition in overweight and obese adults: gender differences. A randomized intervention study. European Journal Physiology & Rehabilitation Medicine. Vol49(1): 2013:1-11.

(3) D, West, et al 2010. Human exercise-mediated skeletal muscle hypertrophy is an intrinsic process. International Journal of Biochemistry and cell biology. 2010; BC-3266 (4) RW, Morton, et al 2016. Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men. Journal of applied physiology. Vol121(1),2016:129-138

(5) PL, Kim, et al 2005. Fasted-state skeletal muscle protein synthesis after resistance exercise is altered with training. Journal of Physiology. Vol568:2005;283-290.

(6) JE, Tang, et al, 2008.Resistance training alters the response of fed state mixed muscle protein synthesis in young men. American Journal Physiology Regulatory Integration Comparative Physiology. Vol294: 2008: R172-R178.

(7) B, Schoenfeld, et al 2014. Effects of Different Volume-Equated Resistance Training Loading Strategies on Muscular Adaptations in Well-Trained Men. Journal of Strength & Conditioning Research: Vol28(10),2014;p2909–2918

Holly Baxter

Holly T. Baxter is an Australian Dietitian with over 13 years of experience in health and fitness. She holds a degree in Food Science and Nutrition and a Master of Dietetics from Deakin University. A former professional physique athlete, Holly has two World Championship titles. Her latest project, BiaBody, is dedicated to women’s health and fitness. As an APD Dietitian and Online Physique Coach, she focuses on evidence-based health education and empowering women through fitness.

The post How to resistance train for women? appeared first on BiaBody.