BiaBrain Issue 12: Cheating Reps, Fasted Training, Impact of Creatine, Volume on Muscle Growth

Welcome to the twelfth issue of Bia-Brain, co-authored by Holly T. Baxter and Samuel L. Buckner. In this issue we break down a recent intervention that examined the effects of using momentum, or "cheating," during resistance training. The researchers compared strict form to momentum-assisted reps during arm exercises to see if one led to greater muscle growth. The results help clarify whether looser form compromises hypertrophy outcomes—or not. 

Next, we look at a randomized trial that compared training in a fasted state versus a fed state. Over 12 weeks, researchers tracked changes in muscle size and strength to determine whether pre-exercise nutrition significantly influences training adaptations. The findings are relevant for those who train early in the day without eating beforehand. 

Next, we summarize a study that used a 7-day creatine “wash-in” phase followed by 12 weeks of training. This design allowed the researchers to isolate creatine’s short-term effects from its impact when combined with resistance training. The results provide new insight into how creatine supplementation may influence lean mass and whether those changes reflect true muscle growth. 

Finally, we discuss a study focused on older adults who showed little to no muscle growth after a low-volume training program. Researchers tested whether increasing training volume from 1 to 4 sets could overcome this non-responsiveness. The findings have practical relevance for older lifters and coaches working with aging populations. Check out the summary to see what authors found! Dive into this issue for a comprehensive understanding of these pivotal topics in the fitness and nutrition realm.

Dive into this issue 12, for a comprehensive understanding of these pivotal topics in the fitness and nutrition realm.

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