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

Training frequency is considered an important variable in the hypertrophic response to regimented resistance exercise. The purpose of this paper was to conduct a systematic review and meta-analysis of experimental studies designed to investigate the effects of weekly training frequency on hypertrophic adaptations. Following a systematic search of PubMed/MEDLINE, Scoups, and SPORTDiscus databases, a total of 25 studies were deemed to meet inclusion criteria. Results showed no significant difference between higher and lower frequency on a volume-equated basis. Moreover, no significant differences were seen between frequencies of training across all categories when taking into account direct measures of growth, in those considered resistance-trained, and when segmenting into training for the upper body and lower body. Meta-regression analysis of non-volume-equated studies showed a significant effect favoring higher frequencies, although the overall difference in magnitude of effect between frequencies of 1 and 3+ days per week was modest. In conclusion, there is strong evidence that resistance training frequency does not significantly or meaningfully impact muscle hypertrophy when volume is equated. Thus, for a given training volume, individuals can choose a weekly frequency per muscle groups based on personal preference.     

The effect of ball-carrying technique and experience on sprinting in rugby union

There are several ways of carrying the ball in rugby union, which could influence the speed at which a player can run. We assessed 52 rugby players (34 males, 18 females) during a maximum sprint over 30 m without the ball, with the ball under one arm, and with the ball in both hands. Timing gates were used to measure time over the initial 10 m and the last 20 m. It has previously been reported (Grant et al., 2003) that running with the ball produces a slower sprinting speed than running without the ball. We hypothesized that the decrease in speed caused by carrying the ball would become less marked with the experience of the player. The male and female players were each divided into two groups: a "beginner" group that consisted of players in their first or second season and an "experienced" group that was composed of players who had played for more than two seasons. A 2 x 3 mixed-model analysis of variance was used to identify differences (P < 0.01) between the beginner and experienced groups in the three sprinting conditions. The times for the males for the first 10 m sprints without the ball, with the ball under one arm, and with the ball in both hands were 1.87 +/- 0.08 s, 1.87 +/- 0.08 s, and 1.91 +/- 0.1 s for the beginners, and 1.87 +/- 0.1, 1.88 +/- 0.1 and 1.88 +/- 0.12 for the more experienced players respectively. The times for the females for the first 10 m without the ball, with the ball under one arm, and with the ball in both hands were 2.13 +/- 0.16 s, 2.19 +/- 0.17 s, and 2.20 +/- 0.16 s for the beginners, and 2.03 +/- 0.12 s, 2.03 +/- 0.09 s, and 2.04 +/- 0.1 s for the more experienced players respectively. For the last 20 m of the 30-m sprint, there were differences between the different sprint conditions (P < 0.001) but no differences that were attributable to experience (P = 0.297). The times for the males over the last 20 m without the ball, with the ball under one arm, and with the ball in both hands were 2.58 +/- 0.19 s, 2.61 +/- 0.12 s, and 2.65 +/- 0.12 s for the beginners, and 2.59 +/- 0.12, 2.62 +/- 0.23, and 2.65 +/- 0.18 s for the more experienced players respectively. The times for the females over the last 20 m without the ball, with the ball under one arm, and with the ball in both hands were 3.25 +/- 0.38 s, 3.35 +/- 0.42 s, and 3.40 +/- 0.46 s for the beginners, and 3.04 +/- 0.32 s, 3.06 +/- 0.22 s, and 3.13 +/- 0.27 s for the more experienced players respectively. No gender-specific differences were detected. The results of this study suggest that practising sprints while carrying a ball benefits the early phase of sprinting while carrying the ball.     

Is the Film 2012 a True Story？

人类历史发展至今,已经脱离了刀耕火种的原始生存状态,步入了一种前所未有的文明时期。人类利用日渐发达的聪明才智,制造出汽车、飞机等交通工具,并登上了月球,而且还在火星和深深的海洋中安排机器人进行勘测……然而,随着文明的进步,也出现了很多破坏环境的问题。既然历史的车轮无法让我们再回到从前简单的生活方式当中,就只有认识到人类曾经对环境犯下的错误,并在将来的日子里认真纠正,虽然任重道远。