Martin Refalo
@MartinRefalo
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Educator | Health & Fitness Coach | PhD Candidate at Deakin University Interested in Resistance Training | Student of Science
Melbourne, VIC
Joined April 2021
The Roundup includes links to interesting content that I came across this week, including works by @RealLastStand / @SwipeWright, @CollegeFix, @trgolden, @MartinRefalo, etc. Check it out!👇
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Great breakdown of our most recent paper, just published this week. Main Conclusion: Men & women grow muscle mass at the same rate in response to resistance exercise. Led by @MartinRefalo w/ @GregNuckols @jacksonfyfe @dlhamilton82 @iainjgallagher
Resistance training: the most potent tool for muscle growth. But do men and women benefit equally? Our new meta-analysis led by @MartinRefalo found: ➡️ Men saw slightly greater absolute muscle growth ➡️ Relative gains were nearly identical between sexes ➡️ Type I muscle fibre
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Resistance training: the most potent tool for muscle growth. But do men and women benefit equally? Our new meta-analysis led by @MartinRefalo found: ➡️ Men saw slightly greater absolute muscle growth ➡️ Relative gains were nearly identical between sexes ➡️ Type I muscle fibre
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How does it “feel” to lift to failure? And why does it matter? Our new study in trained lifters shows lifting to failure (vs. stopping 1-2 reps short): - Increases perceived discomfort and exertion - Worsens general feelings that increase over time - Promotes variable
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New study looking at the impact of protein intake on fat-free mass retention during energy restriction now open access in the Strength and Conditioning Journal. Check it out! https://t.co/insRdt8YXD
@EricTrexler
journals.lww.com
nship between daily dietary protein intake and FFM change, and (b) whether intervention duration, energy deficit magnitude, baseline body fat percentage (BF%), and participant sex influence this...
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New paper published. Will be open access in a few days!
New meta indicates protein requirements may be as high as ~3 g/kg/d to optimize FFM retention during energy restriction. Note that FFM doesn't necessary = muscle mass. Also, protein intake from self-report may not be accurate. Interesting nonetheless... https://t.co/7qeuLFiYFI
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New meta indicates protein requirements may be as high as ~3 g/kg/d to optimize FFM retention during energy restriction. Note that FFM doesn't necessary = muscle mass. Also, protein intake from self-report may not be accurate. Interesting nonetheless... https://t.co/7qeuLFiYFI
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Do you need to train to failure to maximize muscle hypertrophy? This was an excellent paper by @MartinRefalo
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⌛ 3 x years of dedicated work 🔬 2 x original research studies 📃 6 x peer-reviewed journal articles 👨💻 And of course 1 x very proud supervisor 🎓 Congratulations, Dr Martin Refalo!
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Training to failure isn’t needed to max gains? Some people believe that you must take every set to failure in order to maximize muscle gains, but emerging literature suggests this may not be the case A new study examined training to failure vs stopping 1 to 2 reps shy of
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Resistance training builds muscle - but do males respond differently to females? Our new meta-analysis (in peer review) led by @MartinRefalo found: - Males on average grow more muscle (in absolute terms) - But relative changes in muscle size from baseline levels were similar
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Check the article out for more and stay tuned for future research!
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The evidence suggests that males experience larger absolute increases in muscle size compared to females, however, relative (%) changes in muscle size are similar. Muscle fibre type-specific differences may also exist 🧐
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NEW meta-analysis investigating sex differences in muscle hypertrophy now available as a Preprint. @SportRxiv
https://t.co/18Rlf4vV61 Thanks to: @GregNuckols @DrAndyGalpin @iainjgallagher @jacksonfyfe @dlhamilton82 🔑 Findings below!
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Training to Failure vs Reps-in-Reserve🏋️♂️ This recent study investigated the effects of 8 weeks of resistance training sessions in 18 trained participants (12 male, 6 female) using either… Training to failure (T2F) or 1-2 reps-in-reserve (RIR) …on muscle hypertrophy💪 Mean
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Check out this great 15min overview of our recent study ( https://t.co/HluoXDhrmI) by House of Hypertrophy on YouTube: https://t.co/rq43EuvBeb
@jacksonfyfe
@dlhamilton82
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RT with a close proximity-to-failure can be sufficient to promote similar hypertrophy as reaching momentary muscular failure @MartinRefalo Eric Helms, Zac Robinson @dlhamilton82 @jacksonfyfe @Deakin_ExSc
https://t.co/FIrEme8932
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Want to build muscle, but don’t like lifting all the way to “failure”? Good news: you don’t have to. Stopping sets 1-2 reps before failure results in similar muscle growth to reaching failure over 8 weeks. Our latest study led by @MartinRefalo and team. @DeakinIPAN
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Findings from our experimental study showing similar overall quadriceps hypertrophy between training to failure versus with 1- to 2-RIR (with slight muscle-specific differences) summarised below + practical applications. https://t.co/HluoXDhrmI
@dlhamilton82
@jacksonfyfe
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