BiaBrain Issue 11: Calf Training & ROM, Resistance Training, Protein, and Periodization

Welcome to the 11th issue of Bia-Brain, co-authored by Holly T. Baxter and Samuel L. Buckner. In this issue we break down a recent intervention examining muscle growth outcomes when performing calf exercise with different ranges of motion.  Are lengthened partials the superior way to train for growth? Or, are lengthened partial drop sets after full range of motion the way to go?

We also discuss a fascinating paper that examines the lower limits of low load training. If you only lift 15% of your 1RM, will your muscles still grow? If very low training loads are ineffective, can blood flow restriction help make up for this?

In addition to these, we break down a paper that compared different levels of protein intake (1.2, 1.6, and 2.2 g/kg) during a 6-week period of moderate energy restriction (25%). Is a higher protein diet really more important when you are in a deficit?

Finally, in recent times, there has been much confusion between the concept of periodization and periodized programming. Check out the summary and strengthen your understanding of periodization!

Dive into this issue 11, for a comprehensive understanding of these pivotal topics in the fitness and nutrition realm.

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