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Strength training gimmicks . . . or not?

This is an excerpt from Practical Guide to Exercise Physiology 3rd Edition With Web Resource by Robert Murray,W. Larry Kenney.

Everyone involved in strength training would like to find an edge—a quicker way to develop strength and mass. Advertisements in magazines and online tout shortcuts to superior strength, with claims not necessarily based on superior science. Here are three examples:

1. Electrical stimulation. The idea behind this technique is that if muscles can be stimulated to contract through electrodes placed on the skin, using an electrode device could augment or replace strength training. Electrical stimulation is widely used in patients whose limbs are immobilized by casts after injury or surgery to reduce the loss of strength and mass. However, there is no strong evidence that electrical stimulation of muscles increases strength or mass, as the stimulation generally produces submaximal contractions, an inadequate stimulus compared to a well-designed strength training routine. In theory, if electrical stimulation were used to produce a supramaximal contraction during strength training, it might induce greater gains in strength and mass. That theory sounds good, but the practical downside is that the pain, muscle damage, and potential for injury associated with supramaximal electrical stimulation far outweigh the benefits.
2. Restricted blood flow. Another way to increase the stimulus to muscles during strength training is to use occlusion training, which restricts blood flow to the muscles with just enough pressure to reduce venous blood flow, allowing muscle metabolites to temporarily accumulate. For those who cannot lift heavy weights (a load of at least 80% of 1RM) because of age, illness, or injury, using a pressure cuff or other restriction to reduce blood flow while lifting light weights (e.g., just 30% of 1RM) can increase the stimulus and produce greater gains in strength and mass. Reducing the blood flow to muscles during strength training may also stimulate the recruitment of motor units that are not usually involved in training, thereby enhancing the training effect. In fact, research indicates that occlusion training with light weights does result in increased strength and mass, a real benefit for those who are limited in their ability to lift heavier weights. Restricting blood flow in healthy individuals might provide some variety in training. Still, the real benefit appears to be for individuals who are in some way restricted in their ability to participate in conventional strength training.
3. Compression clothing. Clothing that compresses muscle groups, such as the thigh and calf muscles, has been developed to aid muscle function during training and competition. The premise is that the right amount of compression can improve blood flow through the muscles, stabilize muscle groups, and perhaps add an element of elasticity to augment jumping, sprinting, and other explosive movements. Research on sport compression clothing has produced mixed results, with most studies reporting no benefits to performance or recovery. However, no one has ever been harmed by sport compression clothing, so if the garment feels good to wear, that alone might be enough of a benefit to justify the cost of the clothing.

More Excerpts From Practical Guide to Exercise Physiology 3rd Edition With Web Resource

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