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I'm sharing this article with this community hoping to foster some discussion and analysis, because its too dense for me to fully digest in one sitting. But I think there's gold here.

TLDR: This theoretical study postulates that the changes in V̇O2max, CP, and V̇O2 on-kinetics in skeletal muscle induced by long-term endurance training can be caused by an increase in OXPHOS activity and a decrease in the peak Pi, at which exercise is terminated because of exercise intolerance. No such mechanism that unifies the training-induced increase in these muscle bioenergetic behaviors had been proposed in the literature (until now, in this article).

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// personal note: Critical Force, Critical Torque, and Critical Power have been a recent interest of mine. It started in Critical Force tests for rock climbing, and ive stumbled into a vast body of research that starts in 1965 with Monod and Scherrer. My interests are specifically CF/CP rate of change and what exercise modalities would drive the biggest increase at different points in training status. //

A few interesting notes from the paper:

- Inorganic phosphate (Pi) is proposed as the main metabolite involved with peripheral fatigue

-muscle work is terminated because of exercise intolerance when Pi reaches another, greater, peak value, termed Pipeak

-Pipeak, are the main factors responsible for (the size of) the training-induced increase in V_ O2max, increase in CP, acceleration of the primary phase II of the V_ O2 on-kinetics

-(in the simulation) A decrease in Pipeak by 10% decreased V_ O2max by 16.2%, decreased AUTcrit (corresponding to critical power) by 10.8%

- Endurance training programs typical of research studies lead to an average increase in V_ O2max (and maximal work) in the region of 10%–15%, increase in CP by 15%–20%, decrease in t0.63 by 25%, and significant decrease in the slow component of the V_ O2 on-kinetics (1–16)

-McCully at al. (36) showed that in ramp exercise of the wrist flexors that was terminated because of exercise intolerance, the end-exercise Pi is over two times higher (13.0 mM vs. 5.7 mM) in controls than in trained rowers

- Computer simulations show that while the (the range of power/force outputs) [between moderate, heavy, and very heavy exercise is wide in untrained muscle] (Fig. 4), this [gap] becomes smaller in the... moderately trained muscle (23), and there is little or no space for heavy exercise in well-trained muscle (Fig. 5). This is because, for power outputs just below critical power, moderate exercise-like behavior is observed. This is caused by an increased metabolite, especially Pi, stability for a given power output as a result of elevated OXPHOS activity (17). The analogue of this in vivo is a greater influence of exercise training on the lactate threshold than on CP, i.e., with endurance training, the lactate threshold (LT) becomes a greater fraction of CP. This concept is supported in a recent metaanalysis, which found that LT varies between 57% and 83% of CP among subjects (39)

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My conclusion: this fairly new stuff that has significant applications to endurance training. I think this might indicate the type of training required for further adaptations of CF/CP in well-trained individuals but, to be frank, my brain is a little too toasted from the metabolic pathway jargon to put my finger on it right now.

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Welcome to the r/AdvancedFitness Weekly Simple Questions Thread - Our weekly thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer.

The rules are less strict in this weekly thread. Rules 3, 6 and 7 do not apply here. Beginner questions are allowed.

Welcome to the r/AdvancedFitness Weekly Simple Questions Thread - Our weekly thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer.

The rules are less strict in this weekly thread. Rules 3, 6 and 7 do not apply here. Beginner questions are allowed.

We have a sauna at my local gym and I indulge after every workout that I am able to, lets say 3-6 times a week. I have a hard time finding scientific conclusions to whether heat exposure post workout is a benefit or a set back. Watching a video from Renaissance Periodization on reducing soreness, Mike claims methods like cold plunges and heat exposure reduces soreness but also reduces hypertrophy. It leads me to believe the sauna has a negative effect on my hypertrophy. From what I have gathered, the heat decreases inflammation in the muscles, which is needed for hypertrophy. Researching the topic myself I could not find too many scientific papers on the topic, but the few I did find claimed that heat exposure does not really affect hypertrophy. However, many sources that claimed to be scientific stated that heat exposure INCREASED hypertrophy.

Is anyone aware of distinct effects of heat exposure on hypertrophy, or just in general whether I should or shouldn't continue to use the sauna post workout. Thanks!

Welcome to the r/AdvancedFitness Weekly Simple Questions Thread - Our weekly thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer.

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Here is a link to the portion of her talk

She explains the following from this study:

• On average, every unit increase in VO2 max is associated with a 45-day increase in life expectancy.
• Life expectancy increases associated with increasing VO2 max:
  • Going from low => low-normal: 2.1-year
  • Going from low => high-normal: 2.9-year
  • Going from low => high: 4.9-year

And some insights from this study

• Going from the low 25% group to the elite level (top 2.2%) is associated with an 80% reduction in all-cause mortality
• Going from the top 25% group to the elite level gets you an additional 20% reduction in mortality
• Being in the low 25% group for VO2 max was comparable to a either same risk or greater risk for early mortality as type 2 diabetes, as smoking, and as having heart disease

Welcome to the r/AdvancedFitness Weekly Simple Questions Thread - Our weekly thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer.

The rules are less strict in this weekly thread. Rules 3, 6 and 7 do not apply here. Beginner questions are allowed.

Olympic weightlifters since, and probably before, Tommy Kono have been performing their deadlifts either snatch of clean style https://www.catalystathletics.com/exercise/176/Clean-Deadlift/ (or olympic style as Tommy refers to it http://ditillo2.blogspot.com/2011/03/olympic-style-deadlift-tommy-kono.html) and I have always wondered why it's not more popular amongst the general population given the general fear of back rounding and the fact that the olympic deadlift demands a tight arch throughout. I also thought if it might not be a better lift for bodybuilders since, in my experience - and I have no knowledge of kinesiology so feel free to correct me - it lights up the quads and glutes far more than a deadlift with less back to pollute the movement; imo it's a less diffuse movement than conventional deadlifts with a clearer leg focus which could make exercise selection easier?

From my knowledge and research through college, studies, meta analysts, articles and YouTube you can't add new muscle fibers. Also, from what I have learned a greater pennation angle is capable of producing more force because of the fact that a greater angle allows more muscle fibers to contract.

So, if I am increasing my pennation angle of a specific muscle, but not increasing the amount of muscle fibers, how does that greater angle increase force capabilities? Is it simply that the pennation angle needs to move to a higher degree to fit bigger muscle fibers? If that was the case, I would imagine that the studies I have read would mention concentric training increases the diameter of the muscle fibers and that the pennation angle increasing would be more of a side note. However, there's no mention of that, so I am curious if I am missing something.

Welcome to the r/AdvancedFitness Weekly Simple Questions Thread - Our weekly thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer.

The rules are less strict in this weekly thread. Rules 3, 6 and 7 do not apply here. Beginner questions are allowed.

Welcome to the r/AdvancedFitness Weekly Simple Questions Thread - Our weekly thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer.

The rules are less strict in this weekly thread. Rules 3, 6 and 7 do not apply here. Beginner questions are allowed.

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Conclusions

Low certainty meta-analyses found no clinically significant differences in pain, function, and QoL between single and multiple physiotherapy sessions for MSKD management for the conditions studied. Future research should compare the cost-effectiveness of those different models of care.

Welcome to the r/AdvancedFitness Weekly Simple Questions Thread - Our weekly thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer.

The rules are less strict in this weekly thread. Rules 3, 6 and 7 do not apply here. Beginner questions are allowed.

Welcome to the r/AdvancedFitness Weekly Simple Questions Thread - Our weekly thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer.

The rules are less strict in this weekly thread. Rules 3, 6 and 7 do not apply here. Beginner questions are allowed.

Welcome to the r/AdvancedFitness Weekly Simple Questions Thread - Our weekly thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer.

The rules are less strict in this weekly thread. Rules 3, 6 and 7 do not apply here. Beginner questions are allowed.

Hi r/advancedfitness community,

I created a searchable functional fitness exercise database in Microsoft Excel for personal trainers and fitness coaches, but I think that it is a useful tool for anyone that is interested in fitness and improving the quality of their life. I also posted this in the r/personaltraining subreddit (https://www.reddit.com/r/personaltraining/s/BI4l6Bs9W0) and it seemed to be helpful - I thought I’d share with this community as well.

It is time consuming to sift through all the exercise information available on the internet (multiple exercise databases, YouTube videos, fitness pages/social media), so I made this to have all of the data in one spreadsheet that can be quickly filtered for your exercise search. The database has more than 25 search filters available for over 1200 + functional exercises - allowing you to find the information you need in seconds when designing fitness programs or learning new movement patterns.

The fitness library also includes exercises using the barbell, dumbbells, kettlebells, gymnastics rings, parallette bars, calisthenics, clubbells, indian clubs, maces, the landmine attachment, suspension trainer, sliders and other functional equipment that you may not have used for your current workouts. All exercises requiring you to move, stabilize, and develop functional and pain free strength.

It has been a fun project for me to chip away at when I’m not training, so please give it a try and let me know your thoughts!

YouTube Tutorial Video:

https://youtu.be/9jW0il570Wg?si=DqA-i5hoko3sCSPz

Download Free Copy MS Excel (best viewed on tablet/laptop or PC):

https://strengthtoovercome.com/functional-fitness-exercise-database

Welcome to the r/AdvancedFitness Weekly Simple Questions Thread - Our weekly thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer.

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Key points:

• Physique athletes regularly implement “peak week” strategies based on the endurance training research.

• At present it appears that carbohydrate (CHO) loading strategies may increase muscle size; however, the effects on overall aesthetic performance are unknown.

• Due to a lack of data, it is difficult to make detailed peak week recommendations. Rather, it may be advisable to load with 3–12 g/kg/BM of CHO to increase muscle glycogen content, with this broad range representing different individual and divisional requirements. To optimise the magnitude of CHO load, coaches and competitors could establish an individual response pattern before competition by practicing and trialling peaking strategies in similar physiological conditions to peak week, and by using information from previous competitions. Further, manipulating as few variables at a time as possible could have the greatest physiological and psychological benefits.

• Experimental designs which assess visual physique changes while placing participants in ecologically valid physiological conditions are needed to fully elucidate the effects of CHO, water, and electrolyte manipulation peaking strategies.

Welcome to the r/AdvancedFitness Weekly Simple Questions Thread - Our weekly thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer.

The rules are less strict in this weekly thread. Rules 3, 6 and 7 do not apply here. Beginner questions are allowed.