Your mate’s reasons
for exercising may
be the problem.
Impulsive gymgoers
are often motivated
by feelings of
pressure, guilt
or shame about
their bodies, the
Journal of Strength
and Conditioning
Researchreports. If
those thoughts plague
him, it’s going to be
tough for him to stay
consistent. “The gym
should be seen as a
thing of value, not a
chore or punishment,”
says study author
Dr Dave Keatley.
If your mate’s
impetus to work out
is negative (“I look
awful”), not positive
(“I’m doing something
great!”), you may need
a new partner.Getting protein post-workout
is key to speeding muscle
growth and aiding recovery
— but what type of protein is best?
To find out, US researchers at
Arizona State Uni tracked the diet and
workout habits of 70 elite endurance
athletes — 43 meat eaters and 27
vegetarians. And surprise! The veggie
eaters had virtually the same lean
muscle mass as the carnivores and
just as much leg strength.
And though the groups’ VO 2 max
scores showed they were equally
fit, the vegetarian women’s numbers
were 13% better. The take-home:
If you’re getting the right amount
of protein per day (1.6-1.8g per
kilo of body weight), it doesn’t
matter what form it comes in —
plant, animal or supplement.■If you do want to build strength in your
muscles, the best way to do it is through
short, explosive contractions lasting less
than a second. In a new study in theJournal
of Applied Physiology, researchers found
that short exercises are not only less tiring
and easier, they also build more strength
than longer, sustained contractions.Vegetarians
buildasmuch
lean muscle
CROSS VS.
CLANK:
WHICH GETS
YOU FITTEST?■CrossFitters and
weightlifters often
clashoverwhich
workoutisbest—
and now we know.
Sort of.
Inanewstudy
in theJournal of
Exercise Physiology,
13 seasoned
CrossFitters and
13 iron junkies
were put through
a barrage of tests,
including pullups,
shuttle runs,and
explosive jumps.
Whowon?Well,no one, really. Each
group excelled in
whatever played
to their regimen:
CrossFit folks had
more endurance,
lifters more
strength.
So mix it up to
get the best of both
worlds—fitness
snobs always lose
out in the end.SIZE DOESN’T
MATTER IN
MUSCLES■That guy with
theungodlybig,
bulging bi’s? He’s not
necessarily stronger
than you are.
That’s the upshot
of a review in
Muscle & Nerve thatconcluded that the
link between post-
workout muscle
size and muscle
strength is tenuous
at best.
In fact, scientists
noted, even when
youlosemuscle
mass after time
off, strength often
sticks around.
Take that, Hulk.SHORT,
EXPLOSIVE
MOVES
ARE THE MOST
EFFECTIVEWhat makes a great
(or lousy) gym pal?
It’s all in the head.My weightlifting
partner is really
erratic about
getting to the gym,
and it’s driving me
crazy. Any idea
what’s going on or
what I should do?Ask Men’s Fitness
Muscle
Breakthroughs
20 MEN’S FITNESS APRIL 2017Who said vegos
are wimps?