Bodybuilding Science Review - Issue #30

Revue
 
Dear bro,I'd like to thank those who answered last weeks' survey (formal or laid-back style?). The fi
 
July 15 - Issue #30

Bodybuilding Science Review

Hypertrophy|Strength|Nutrition

Dear bro,
I’d like to thank those who answered last weeks’ survey (formal or laid-back style?). The final count was 75% in favour of “formal”, so I’ll keep it that way.
I’m finding that my audience is more serious than I thought. I’m happy with that—it fits my style.
In other news, I have a fun story with a quick lesson for you today: don’t follow the herd.
To compute your 1RM inside Dr. Muscle, we started with Brzycki’s formula. It’s the most well known and the most used.
However, some users reported weights were too heavy in the 4-6 reps range (thank you Dustin and Guillaume). So, I did some research and it turns out Brzycki’s formula is not the most accurate! What’s more, it seem to overestimate your 1RM when you work in the 9-12 reps range, so when you try and do 4-6 reps on your next workout, the weight is too heavy.
So, we’ve changed the way we compute your 1RM inside Dr. Muscle. We’ve replaced Brzycki’s formula with Mayhew’s formula, which has been validated (LeSuer et al. 1997) and is more accurate for estimating 4-12RM weights in our tests.
I’m happy to report this change is live now for all users! If you work out with Dr. Muscle, you should notice a subtle difference in weights next time you work out. Also, the transition from 9-12 to 4-6 reps should be smoother now. Let me know how that goes.
For details and references of how Dr. Muscle’s AI computes your recommendation every time you work out, check out this article: Building Muscle With Dr. Muscle’s AI: The Science Behind The App.
Cheers!
Your bro in science-based natural bodybuilding,
Carl Juneau, PhD

A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults | British Journal of Sports Medicine
Greater Neural Adaptations following High- vs. Low-Load Resistance Training | Physiology
Soybean isoflavone exposure does not have feminizing effects on men: a critical examination of the clinical evidence. - PubMed - NCBI
Short inter-set rest blunts resistance exercise-induced increases in myofibrillar protein synthesis and intracellular signalling in young males. - PubMed - NCBI
SAWEH Ep5 Range of Motion - YouTube
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