Author: veganhealthbenefit

This hotel has a cable machine, one, but that is enough. It’s amazing what can be done with one, but it’s a lot different, the type of resistance compared to gravity force of free weights or other handheld objects. The force is steadier in a way, and isn’t directly downward always. The direction of the force normally isn’t a big issue except when one is balancing mostly on one foot, and as there is some movement, the angle of the force changes. Care must be taken learning and using high weight amounts, but I think there can be significant benefit to using such a machine on a regular basis.

Jeff Cavalier, creator of the AthleanX program, has a special affection for the face pull, which works the rotator cuff and rear deltoids, the back of the shoulders. I performed the face pull and will continue with it and other useful cable machine exercises.

Common in bodybuilding as opposed to strength training is a heavier use of the incline press, which works the upper chest, having a better aesthetic result. In addition, Jeff Cavalier has mentioned the cable machine allows for constant tension when arms move towards the center line of the body. This angular force works more of the middle of the chest which is missed.

However, Another one of his preferred exercises is the One Arm Cable Press. Yes, I respect what Jeff Cavalier says and take heed in things I hear he mentions multiple times with emphasis. He’s well aware of safe strength training techniques, as well as highly effective ones. Here’s his video on it: Youtube – CRAZY Chest Exercise – How to Build a Ripped, Defined Chest. He’s stated it’s easy to injure the chest with the crossover fly (both arms) so I’ll avoid that. Still, he has a video on doing a cable press without risk of injury.

In summary, I’m going to try four exercises with the cable machine:

• Chest Fly: Start palms together and as pressing forward, turn hands and they end up palms down. Key: Keep shoulders protracted and down through the entire movement: cables up high for the upper chest; slow and controlled.
• One arm press: A unique exercise which allows eccentric tension and concentric tension of the chest, but also the serratus anterior is worked well.
• Bulgarian cable squat.
• Face pull: This is a uniquely beneficial exercise in that it works the rear deltoids very well. Key tips include pulling towards the nose, not higher or lower, and it’s a race of the hands and the elbows where the hands should win. Focus on getting that hands back further. In addition, squeeze the shoulder blades together. Finally, stand square, if pulled back to the machine then the weight is too high.

An important characteristic of all of these exercises is the fact that they are performed while on the feet in a standing position. Jeff mentions that any strength training while on the feet fosters an athlete, a person who will be performing on his feet in his sport.

I won’t have access to this type of machine always, but cables can be of great benefit in certain situations. I am a novice learning this and I will focus on compound movements almost exclusively as novices should, but I can really optimize my exercises with the information I see from good teachers.

Update: I got overzealous with multiple exercises: I can do the other exercises but I want to complete the Bulgarian split squats with cable. Those are each replacing similar exercises while I have access to cable machine. The other other I may add is the face pull, which is a superb rotator cuff exercise and I’ll put it on that day. The face pull looks fun and I’ll do it!

This Muscle Evo article covering the concept called Time Under Tension Training: Why Timing Your Sets Is a Waste of Time has a fair number of scientific references and lends credence to the idea that being concerned about time under tension is not as important as some believe. Yes, not all scientific research is created equal; this is just one article. I heard Jeff Cavalier of AthleanX mention time under tension, but I believe his primary concept is moving weight in a slower and especially controlled manner.

New strategy: So I will hold at least 15-20 pounds in my hand while performing until failure with 4 second reps. If I reach failure before 8 reps, I need to lower the weight. If I come close to 10 in the first set, I need to raise the weight. Also mentioned, however is the relationship between total volume (total weight moved) and amount of muscle growth, so there are two measures. However, even if I’m slightly out of range, reaching failure / overload is the most important concept. I am assuming each set must be performed to failure. If it is high, raise weight. The idea is to continue raising weight over time, of course. Reps need to be between 6 and 12 but 6 is perfectly fine and something I have not used yet. Key is to use a slower, controlled movement to failure.

Jeff Cavalier’s video How to Perform Reps for Most Muscle Growth describes his method for controlled movement for hypertrophy. For this muscle growth, lower the weight slightly but go just a little bit slower. For strength, there is no slowness. However, for the muscle growth he mentions targeting the lats in a particular exercise that also uses other muscles. I am not targeting muscles in my squat, for example. However, one of his main points is, a slow controlled movement. Don’t jerk the weight and use momentum.

I need to show progress on my charts and log it. I will log the weight I use, and the reps performed.

Edit: Update 11/24/19, 12:23 PM

Well, I can do the Bulgarian Split squats for quite a high amount using a method that focuses on total volume versus time under tension. I wore a 19 lb backpack since I don’t have gym equipment and easily completed 12 reps before failure. However, I wasn’t doing 4 second reps, which is a slower controlled time. I had been previously around 7-8 second reps. At this time, I was doing 2-3 second reps.

I have some heavy items I can add to the backpack. Frankly, I wouldn’t be too surprised if 50 pounds is too light. That means I need to add about 31 pounds to reach it, and I have a back in my car heavy metal so I can try it. Whatever keeps me progressing is fine.

There are other methods to use, like furniture where I am staying! 🙂

If I find no reasonable method to add weight, I will slow the reps and/or just do reps constantly until I reach the burn time.

I think, in hindsight, the very slow rep method did build quite a bit of strength; maybe not as fast I could build it, but it’s there. This hotel has a cable machine I will look at. Youtube – Cable split squat.

I found a very thorough article about Bulgarian split squat at Legion Athletics. A great article mentioned supports 3-4 minutes rest between sets of compound movements.

Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. I do this anyway, frequently doing my squat sets throughout the day.

In a previous post I mentioned that there was a strength training study showing significant benefit to low intensity resistance training, for functional strength and aesthetics

The article was written by Schoenfeld BJ, and out of curiosity I looked at this prolific researcher’s other studies. Here are some of interest; I did not view them critically as in evaluate whether they were funded by any special interest, if it was a large randomized controlled trial with a good distribution of the total population, and some other aspects.

I skipped research related to most supplements, which is discouraged in my food program called the Starch Solution by Dr. John Mcdougall. Only B12 is supplemented and Caffeine I drink regularly and found some interesting information. However, Dr. Caldwell Esselstyn, cardiologist, says there is proof that caffeine damages the endothelium (contributes to atherosclerosis), is only prohibited in those with a cardiac incident history, to the best of my knowledge. Still keeping moderate, and drink it in the mornings.

What Dose of Caffeine to Use: Acute Effects of 3 Doses of Caffeine on Muscle Endurance and Strength. “This study revealed a linear trend between the dose of caffeine and its effects on upper-body strength”. “The study found no clear association between the dose of caffeine and the magnitude of its ergogenic effects on lower-body strength and muscle endurance. “

How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. “In conclusion, there is strong evidence that resistance training frequency does not significantly or meaningfully impact muscle hypertrophy when volume is equated.”

Resistance training frequency and skeletal muscle hypertrophy: A review of available evidence. “It appears that under volume-equated conditions, RT frequency does not seem to have a pronounced effect of gains in muscle mass.”

Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. “Dose-response relationship whereby increases in RT volume produce greater gains in muscle hypertrophy. (3.9% increase mentioned) / difference in volume not mentioned in summary”. I believe ‘higher volume produces more results’.

Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. “It can therefore be inferred that the major muscle groups should be trained at least twice a week to maximize muscle growth” Benefits greater than two times a week have not been proven yet, according to study.

Effect of resistance training on C-reactive protein, blood glucose and lipid profile in older women with differing levels of RT experience. Resistance training improves metabolic profile in older women, especially C-reactive protein, which is a measure of inflammation. The effect is longer for those who have trained for a longer total time.

The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. There is no benefit when protein is consumed in time relation to an exercise, such as immediately afterwards.

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. “Protein intakes at amounts greater than ~1.6 g/kg/day do not further contribute RET-induced gains in FFM”.

In summary, don’t bother eating over 1.6g / kg / day when strength training. Caffeine increases upper body strength training performance and is dose-response dependent. Total weekly volume is more important than training frequency per week. Two days / week resistance training is better than one. Effect of three or more is not known.

“Current research indicates that low-load exercise can indeed promote increases in muscle growth in untrained subjects, and that these gains may be functionally, metabolically, and/or aesthetically meaningful“, writes Schoenfeld BJ in the following document on NIH, document date is 2013. Resistance training is weightlifting or body-weight training, such as pushups, pull-ups and handstands. Resistance bands also count.

Is there a minimum intensity threshold for resistance training-induced hypertrophic adaptations? Sports Med. 2013 Dec;43(12):1279-88

I didn’t look into the details. However, I take motivation where I can get it because I need it! However, my intent is at a minimum go 4 on a scale of 5 in level of intensity in training. Ok, 3.5…but no lower!

I saw a great video by Omar yesterday. 4 must do exercises to look bigger. I use him as one source of many for information on training, but also for entertainment since his is humorous.

Aesthetics Goal

Looking bigger and aesthetics is a key part of my goal in strength training since I must improve to look better as an example of the whole food-plant based concept. Omar mentions several weight room exercises but also body weight exercises.

• Incline bench press: Upper chest: It can potentially be replaced with a decline pushup.
• Pull-ups: To build Latissimus Dorsi the major back muscle, mentioned in the video are high volume for maximum hypertrophy (muscle growth).
• Pushups: serratus anterior (small muscles on side of chest, below the armpits) . A muscle built by the punching movement, boxers and fighters have this very well developed.
• Overhead press for shoulders: I have this covered with the handstand and handstand pushups.

I do not have access to a pull up bar at this time. On an exclusively body weight routine without a pull-up bar, all muscles are covered.

• Upper chest: decline pushup / wall walks into handstand.
• Latissimus Dorsi : L-sit / handstand / wall walks into handstand.
• Serratus anterior: pushup; decline pushup, wall walks, L-sit.
• Shoulders: handstand pushups.

In summary, a small number of compound body weight exercises can strengthen all muscles mentioned in this aesthetics video effectively.

Health Benefits

A paper on NIH website “Resistance training is medicine: effects of strength training on health” by Westcott WL provides some insight. The articles shows benefits include;

• Improved physical performance
• Movement control, walking speed
• Functional independence
• Cognitive abilities
• Self-esteem.
• Prevention and management of type 2 diabetes
• Enhance cardiovascular health
• Promote bone development
• Reduce low back pain.
• Ease discomfort associated with arthritis and fibromyalgia
• Reverse specific aging factors in skeletal muscle.

Clicking the link ‘Westcott WL‘ will show all the papers by this author published on the NIH site, of which there are many. Interventional studies (one of the best types of studies to show health benefit of activity) are seen here.

Injury Prevention: Squats and dead lifts I would assume as most beneficial because strength and coordination learned during activation of all these muscles will reduce both the chance for falling and severity of fall injuries.

Efficiently building total body muscle mass

See this table of muscle mass of the largest muscles in the body, unsorted.

By far the largest group of muscles in the body are the legs. Working the legs in just one or two movements effectively builds them: the legs, including the quadriceps femoris (front thigh), biceps femoris (hamstring) and gluteus maximus. The legs far and away have the most muscle volume and potential for absolute most muscle gain compared to the entire upper body. In other words ‘don’t skip leg day’ for the purposes of efficient muscle mass growth seems like a key phrase.

The largest muscle groups in the upper body are the chest, the shoulders, triceps and the latissumus dorsi (outer back). The several bicep muscles of the arm appear to come in at last place in the major muscles of the upper body.

I’ve seen in several bodybuilding training videos for beginners that the focus early should be on compound movements to build all muscle groups,and that it should be easier in the first year to build quite a bit to take advantage of these ‘noob gains’ by working all the muscles with compound as opposed to focusing on specified, isolated muscle exercises.

I still find myself watching some videos about isolation movements like this post on AthleanX. It’s tempting to add exercises to my list. I already have done a few that are questionable, like the Nordic curls and elevated pushups. They are a lower priority, but Nordic curls are the only exercise that effectively strengthen the hamstrings, and furthermore prevent pulls of that muscle when performing sports, something I may want to enjoy after sufficient prehab work for the knees, groin, ankles, and hamstrings. Elevated pushups can easily be dropped and I still work the related muscles sufficiently.

Other prehab work for soccer or another running sport will be plyometrics, if I start thinking seriously about that route, but aesthetics and bodybuilding is key, now.

Exercises which hit all of the muscles listed in the video above, and which are on my list to perform:

• Bulgarian split squats: Legs; hamstrings included, but a far better exercise for them is the isolation exercise Nordic Curls.
• Handstand and its many variations: shoulders, back (lats), arms (triceps, biceps) and chest
• L-sits: Triceps, shoulders, pecs, and lats

I have the knowledge, but discipline will be the testing factor for me to be consistent and therefore show results. Stay the course! I hope you also consider performing strength exercises to reap all the health benefits described by Wayne L. Westcott (click his name for link to his bio on WebMD), above. I may do an article about him since he is a major figure in the science of strength training as it relates to the health of average individuals.

Wanting maximum energy for some of the exercises, I performed the split squats, L-Sit and handstands sets broken up by minutes or hours throughout the day, especially the very intense Bulgarian split squats. I generally leave the auxiliary exercises until the end, and they can easily be done consecutively with no break. This has been recommended on some weight lifting advice channels on Youtube.

A deciding factor in whether we can break up a session is simply logistics. For example, if access to gym equipment is necessary we can only split up during operating hours, and if driving to a gym is simply too inconvenient to be done multiple times. However, a break can be done at the gym, or other exercises performed. Another example: running outside and daylight is needed seriously limits the activity. However, in general, the sport I perform, body weight training, is not limited in these ways.

As quite a few trainers state, a primary limiting factor for many people concerning workout is: can I tolerate this, or is it too boring or a chore? When asked what the best workout method is for different goals, some wise trainers will say ‘The best workout is the one you can stick to day in and day out’. So the limiting factor is seen as burnout, not lack of efficiency or effectiveness of a particular exercises to meet a specified goal.

For me, I can let the day slip by and forget to exercise until it’s too late, though. For me, it’s necessary to have reminders around my room that I need to think about my workout schedule and if it is complete. I have used a whiteboard in the past, but I’m mobile now and can’t carry around a large item like that. With simple adaptation, I could use paper and tape, and post-it notes.

Eventually, I will need to go to a gym, and when there, I will likely perform almost exclusively a small number of types of large, compound movements that cannot be done anywhere else: examples are the dead lift or the squat.

For medical health benefit, research shows that exercise can be broken up into multiple sessions. It has been shown that doing cardio work like running or walking for 150 minutes a week can have substantial health, and this benefit does not decrease when the 150 minutes is broken up, even into 15 minute increments. It is unclear how low an increment is, but I would assume there is some lower limit. This bodes well for a person who is busy or has responsibilities such as child care or a appointments throughout the day with some free periods in between

Even at some places I have worked, I have seen individuals walking the sidewalk outside the buildings. It is possible at some jobs to have 30 minutes to walk 5 times a week. This means the 150 minutes would be met exclusively at a very convenient time. It would obviously be limited by inclement whether.

Do you have grandchildren? They want you around for the longest time possible. You may have health problems that seem to just get worse with time, but changing your food program can make a tremendous difference. It is not punishingly bland-it is the opposite. There are wide varieties which you can even craft new ones yourself and be fully satiated and happy, like I am after a huge plate of whole wheat pasta and black beans with cayenne pepper and garlic powder.

You have that power inside of you to conquer this goal: I know it. I had doubt at first, in myself. I still have many doubts. It is an uphill battle at first, and there will be failures, but you have the will when you think of your children and your grand-kids. Also, think of your friends and the world. You can still make a great difference.

You have been misled that pills are the only part of the answer, and acceptance of slow progression of many types of disease is necessary.

It is not.

You have the power!

With a carefully planned and fully satiating selection of foods you will discover, you will gain new lease on life. It’s a feeling like when you were young and could spring through a field. The power and exhilaration! That’s worth getting back.

The results can vary, and productive doctor support is necessary. The fact is, weight loss alone, which can be sustained more easily on a whole food-plant based diet, has tremendous benefits. This diet can, with productive and encouraging medical support. Sometimes, a doctor can be a downer when they aren’t flexible. I would not blame a doctor for being pessimistic when they see many people not change their diet to help themselves. Sometimes, a new doctor needs to be considered, such as one with board certification in Lifestyle Medicine. These doctors are trained that if their patients are willing to accept and embark on better lifestyle, they will provide the best motivation and information possible to complete their turnaround.

Whole food-plant based diet : Click to get a description.

Like when choosing foods not limited to plants, you will not like some, think some are average, and think some are phenomenal. Give it time and take the effort: this part is where work and discipline is required, but it’s not going to be uphill for long: the work levels off. You have the time in the kitchen to testing.

Also, you may believe a fact which is ingrained in many people: That one can’t learn to enjoy certain foods more. Tastes are acclimated, and when super rich processed foods are avoided altogether, simple foods like blueberries or bananas can be an overwhelming pleasure to eat.

Draft document but still readable. Enjoy!

Youtube – Clarence Kennedy : Proving it’s possible to have massive strength gains while vegan. He might not be strict whole food-plant based but he’s vegan. He eats a huge amount of food compared to me and expends far more energy than I do as a full time strength trainer.

Clarence Kennedy is shown here dead-lifting 750 pounds!!! I’m not kidding myself I’ll ever lift this much at my age, but there’s no handicap eating only plant foods. Isn’t this lift impressive? Just afterward, he does 4 reps of 661 pounds!!! Of course, the disease related health benefits of the diet are most impressive but I need motivation such as this to keep on the right path of the strength program.

Youtube – Dr. John Mcdougall : I am on his program called the Starch Solution. Free PDF description of the program: to save you some time, the plan is basically no meat/dairy/oils/refined grains/processed foods/eggs, but also only a measured amount of nuts if weight gain isn’t a problem. If so, no nuts. Processed foods are defined basically as anything with key parts removed (like done in white bread), or with sugar, salt or oil added. It’s a traffic light system, and the satiating foods are starches, such as potatoes, rice, beans, corn, grains and many others.

His channel has many highlight videos, testimonials but very important are his interviews of the great minds in the area of lifestyle medicine, including Nathan Pritikin.

Dr. Kim Williams, former president of the American College of Cardiology, provides proof through unbiased, well constructed scientific studies to prove great benefit of the whole food-plant based diet.

To Add:

• Dr. Neil Barnard
• Dr. T. Colin Campbell
• Dr. Michael Greger
• Dr. Caldwell Esselstyn

Mic the Vegan is a student advocate of the whole food-plant based diet, but also covers the ecological benefits and the animal welfare aspect of veganism. A sample video is below covering a recent study of sustained weight loss without calorie restriction on a whole food-plant based diet.

Other notable doctors and personalities promoting the diet on Youtube and other resources

Ellsworth Wareham was an excellent example of a long lived and healthy whole food-plant based advocate. He was also a cardiologist.

Dr. Michael Klaper

Douglas Lisle, PhD

Youtube – Irmine Van Dyken MD : A surgeon who has given presentations at the Vegetarian Society of Hawaii.

Dr. Shintani, Harvard-trained nutritionist and medical doctor

Ted Barnett, MD

Warning: a couple channels have videos that are NSFW due to explicit language and possibly other factors.

I’m a basic novice in all these areas and I simply did my own research.

I found some channels of interest and they appear to have at least a basic level of credibility in their respective areas, some more than others. In addition, some trainers have credentials in physical therapy, which provides a focus on rehabilitation and prevention of injury with optimal exercises and very specific form. This page is also a ‘Thank you’ to all of these resources. There may be some superb one I miss; over the years I searched for the best body weight training exercises on the Youtube Search feature.

The goal of my body weight program is to look strong to be a good example for the whole food-plant based diet. I have always been non-muscular, whether or not I have adipose tissue. Losing the weight exposes my lack of muscle but with a few months of hard work, I can look at least respectable. A year and more I could potentially look really good. My limit is my own discipline level and nothing more.

Bodyweight and gymnastics

• Youtube – Calisthenicmovement: Having built great physiques through gymnastics and body weight, they provide progressions and how-tos with invaluable advice on the most efficient progress.
• Youtube – Dr Levi Harrison: An orthopedic surgeon specializing in the hand who can provide superb strengthening, stretching, injury prevention and rehab exercises for the hand. This can be very important for those performing body weight exercises such as handstands and L-sits, which can place great pressure on the hands and wrists. Thank you, doctor!
• Youtube – Redefining Strength: Cori Lefkowith is a body weight and calisthenics expert who provides videos regarding plyometrics and body weight exercises for specific muscle groups among other types of training. There’s a high number of exercises which can be performed listed in many of the videos, with her performing samples. Included are physiotherapy type exercises as prevention or treatment of injury and pain.
• Youtube – Funk Roberts: Very positive and motivational person who’s a good example; mostly cardio, provides how-tos on plyometrics with our without equipment. It appears to be more of an athlete-centric program from what little I have have seen so far.
• Youtube – Bob and Brad: Funny in their own way, these physical therapists make many videos which can help people with rehab of certain issues. Many tangentially related videos about health in general.
• Youtube – GMB Fitness: How-to videos on progression of gymnastics.
• Youtube – Pigmie: A humorous and helpful, he has some great tips on novel progressions for handstands, for example.
• Youtube – Fitness Blender : Popular HIIT and cardio / aerobics workouts.
• Youtube – Dan Jeong: Gymnast with how-to videos and progressions: handstand, for example.
• Youtube – Calisthenics Family: A recently discovered channel: a gymnast and body weight strength trainer who is motivating, positive and full of useful information to progress and avoid injury.

Weight Training

• Youtube – AthleanX: A popular weightlifting channel, Jeff Cavalier has credentials in physiotherapy so there’s a focus on safety, but also a very interesting focus on bodybuilding for Athleanx. He has worked with the New York Mets as I believe the term is strength coach. He is big on also showing body weight forms of the lifts, which for me is superb. He has diet-related information but not totally vegan or plant based.
• Youtube – FitnessFAQs – A popular body weight training channel with individuals who built impressive physiques using almost exclusively gymnastics and body weight training.
• Youtube Clarence Kennedy – Weight Lifting; an accomplished weightlifter who eats plants only, so he’s double the benefit of healthy diet and strength. He is friends and has been or is the coach of Omar, another person I will link.
• Youtube – OmarIsuf: A funny guy who’s a popular and very humorous (at times) weight lifters. He runs with a crowd of You-tubers who are funny together.
• Youtube: Jeff Nippard: A very science minded bodybuilder, also an accomplished bodybuilder.

A quick summary about what is to follow: I can exercise consecutive days when I feel like it. Sleep is important and I must set a sleep schedule plus keep caffeine to two cups a day. I will drink decaf tea. It’s very important I maintain a regular sleep schedule to slip into a new work schedule, which is imminent.

Details

I am amped up from my strength training yesterday and the day before. I have a good, simple program with regularly scheduled rest days and a small set of compound exercises. However it’s hard to restrain myself from doing some exercises today.

Some science behind it can be seen in the following video by Jeff Nippard. Concerning over-training: “Most people who are worried about it probably shouldn’t be”. Still, I want to develop a habit now that’s moderate and sustainable, something I haven’t bothered to do in the past.

I enjoy the handstand and will go ahead and do it, but clearly skip it tomorrow. I’m skipping the squat today because I’m not ready for that intensity right now.

I have to say I found a lack of information regarding how much rest is optimal for hypertrophy, or strength. In other words, I’m looking for any scientific analysis behind how to build sets for optimal training. The science behind bodybuilding seems to focus on the weight, reps and sets per week that are optimal for hypertrophy, regardless of how they are broken up in multiple days and how far apart those days are.

Some information infers that it might be possible to lose gains, however slowly and little, after more than 3 days without exercising a muscle group. It just so happens I have a 3 day schedule for all my muscle groups. In the end, it may matter little. The key is doing it consistently, and having progress, with increased weight or other measures of difficulty on a regular basis.

Sleep and muscle building

Apparently, sleep is a big deal for bodybuilders, and I get decent sleep but if I take it seriously I need to cut back caffeine and ensure I drink caffeine maybe twice a day and early, as in before noon. A lot of these habits need reminders. The following videos reference some information I trust and value regarding sleep and muscle building:

NIH studies can be very useful guides to proper training. Here’s an example but I didn’t review all the details. NIH – Pubmed – Inadequate sleep and muscle strength: Implications for resistance training, Knowles OE et al Summary: Inadequate sleep impairs maximal muscle strength in compound movements when performed without specific interventions designed to increase motivation.

Another NIH – Yanbo Chen etl al – Relationship between sleep and muscle strength among Chinese university students: a cross-sectional study. An interesting comment from this study: “Muscle weakness has consistently been reported as an independent risk factor for falls[1], hip fractures[2], and adverse physiological changes, such as glucose intolerance[3] and a loss of bone mineral density[4]”. There are clear health benefits to sleep unrelated to hypertrophy.