US Sports Strength and Conditioning: Stress and Strength: Four Ways It Impacts Your Performance

 From BBcom:

Stress is a part of everyday life, but constant stress can wreak havoc on your training.

LetsGetChecked

Stress. It’s an almost inevitable part of our lives. In fact, according to the Anxiety and Depression Association of America (ADAA), seven out of ten adults across the United States say that they experience stress almost daily. And of course, as most of us now know, hitting the weights and breaking a sweat is a pretty great stress reliever. But when you’re under constant stress, your body's stress hormones remain elevated and this can begin to negatively impact both your mental, and you guessed it, physical health which can mean that things like your performance in the gym take a hit. 

These are some of the most common ways being under constant stress may impact your training. 

Stress Affects Recovery 

We’re sure you’re familiar with the sore feeling you get after a good session in the gym. That feeling results from tiny microtears that happen when you put stress on the muscle. With the right amount of rest and recovery, the muscles will repair themselves, you can tick off another day of training and your muscles will continue to grow and get stronger. However, when you find yourself stressed over a long period of time, cortisol (also known as the main stress hormone) remains high which can affect your muscle's ability to recover. This means that you could potentially be more susceptible to injury and you might notice recovery taking slightly longer than usual. 

One of the most reliable ways to keep an eye on your stress hormone levels is through regular testing. This can be done from the comfort of your couch with LetsGetChecked’s at-home Cortisol Test which can measure adrenal performance or stress with online results available within 2-5 days. 

Stress Can Mess With Testosterone Levels

Whether you’re feeling overwhelmed with the pressures of work or you have a lot on your plate at home, when our bodies are under stress, a fight or flight response is triggered which elevates our stress hormones. As mentioned, if you constantly find yourself in stressful situations, these hormones will remain elevated. According to the APA, this can totally impact the “normal biochemical functioning” of the male reproductive system. Of course, this includes testosterone levels which play a vital role in controlling weight and increasing muscle mass - two things that can completely impact your training. In fact, one study published in the Psychiatry Investigation found that lower levels of stress can lead to increased levels of testosterone in men and vice versa. 

If you suspect that the stressors in your life may be impacting your testosterone levels, the best way to find out more is through a test. You can check-in from home with LetsGetChecked’s range of at-home Male Hormone Tests which can help identify low testosterone levels and boost your performance. 

Stress Can Affect Your Metabolism 

There are so many factors that can affect your metabolism that are pretty much out of your control - these include things like age, gender, and genetics. However, there are a handful of things that you can do to positively influence your metabolism and one of those is managing your stress levels when possible. You see, when your body is in fight or flight mode, it releases the body’s energy stores and slows down your metabolism. This can eventually lead to unexpected weight gain which might make it difficult for you to reach your goals and may even impact your motivation in the gym.

If you are concerned about your stress levels and whether or not they are impacting your training, it’s important to speak with a professional you trust. They can offer help or advice or point you in the right direction towards specific stress management techniques such as deep breathing or simply taking time to yourself.

Stress Can Play Havoc On Your Food Choices

You’ve been feeling overwhelmed over the past couple of weeks, and nothing sounds better than ordering in your favorite takeout. Sound familiar? Well, there’s actually rationality behind that craving. Our stress hormones directly affect our appetite, so when you find yourself under stress over a long period of time it might mean that your meal prep and water intake take a back burner and processed or sugar-filled foods (probably better known as ‘comfort’ foods) tend to take a front seat. Remember, enjoying those foods that are seen as ‘not-so-good’ every now and then as part of a balanced diet doesn’t need to be justified but if you find yourself craving those foods because you’re feeling snowed under, it’s important to take the right steps towards managing your stress levels.

As many of us are aware by now, following a healthy and balanced diet is one of the best steps we can take towards supporting our bodies through training and regular gym sessions. To ensure you’re getting all the nutrients your body needs, you can monitor your vitamin levels from home with LetsGetChecked’s range of at-home Vitamin Tests.

If you are concerned that your stress levels may be impacting your training, your performance in the gym, or simply your everyday life, make sure to speak with a professional who will be able to advise you of the best next steps for you.

Remember, there are so many relaxation techniques out there to help you reduce stress levels and manage stress, the most important step to take is to speak with someone you trust and find the right stress management techniques that work for you so you can get back to focusing on what you love - smashing your training! 

Let’s Get Checked 

Bodybuilding.com has partnered with LetsGetChecked to help you get answers and medical guidance with home hormone & wellness health tests --all from the comfort of your own home. LetsGetChecked will deliver highly accredited lab tests directly to your door, with online results in 2 - 5 days. No more physician offices or needing to take time off work. You control the entire testing process and can manage your test results from a secure online account. No more chasing doctors for your information. You can take confidence in knowing that your health is being tracked, monitored and improved on an on-going basis with continuous support from the LetsGetChecked medical team.

Use code BODYBUILDING30 for 30% off and get started today: 

Let's Get Checked

ABOUT THE AUTHOR

LetsGetChecked

Bodybuilding.com's authors include many of the top coaches, nutritionists, and physique athletes in the world today. View all articles by this author

Live Streams and Breaking Sports News!

BPI Sports: TYRONE BELL: MUSCLE INTELLIGENCE – FREE WEIGHTS VS. MACHINES

Presented on US Sports Net by BPI Sports!

• By Team BPI
 

This week, Tyrone Bell answers the age-old question: free weights or machines?

“Today we’re looking at one of the biggest debates in resistance training: free weights vs. machines. Which is better for muscle growth? Now, in any given gym, you’re going to find two groups supporting one or the other. So first, let’s hear them out and see where each is coming from.

Typical things you’ll hear from free weights supporters are:

• Free weights are functional. Machines are not.
• Machines don’t strengthen your surrounding stabilizer muscles.
• Free weights increase strength better.
• Free weights cause more muscle damage, therefore causing more muscle growth.

The machine lovers will say:

• Machines provide more constant tension throughout the movement range.
• Machines are better at targeting specific muscle groups. It’s easier to compensate with free weights and lose the load off the targeted muscle.
• Machines are less demanding on the central nervous system, therefore supporting recovery and as a result, efficient muscle growth.
• It’s safer to go to failure while using machines.

Both groups have some decent points, but the way we’re going to determine who wins this debate is with a stack up. We’ll stack each group up against some commonly known and accepted protein synthesis muscle growth triggers and find out who does it best.

MUSCLE FATIGUE

Muscle fatigue refers to performing a set of repetitions to the point of complete muscular failure. Understand that with each rep of a particular exercise that you perform, you’re fatiguing more and more muscle fibers. As they fatigue, your body is forced to recruit more muscle fibers so it can continue to perform the required contractions over the continuing repetitions. Once you’ve reached complete failure on the set, you ought to be trying to activate as many muscle fibers as your body can effectively tap into to generate the required force, in turn, stimulating those successfully recruited fatigued fibers to grow.

So, which technique produces muscle fatigue more effectively? Free weights? Or machines? The winner of the first comparison is machines. Why? Two reasons.

Going to failure greatly increases the neurological demand of an exercise. As such, going to failure on exercises with a lower neurological demand is less taxing on your central nervous system. Both isolation and compound exercises on machines are the best options when going to complete failure and reaching complete fatigue. With machines, you’ll achieve this muscle fatigue trigger without overtaxing your central nervous system.

Now, I’m not saying fatigue shouldn’t be reached on free weights. I personally do it regularly and have many of my online clients doing the same. But when you take central nervous system stress into consideration, machines win.

The second reason for this is that there’s less potential for load transfer on machines. The more fatigued you become in a set, the more you tend to compensate with muscles other than the ones you’re targeting. It’s easier for the load percentage to start transferring over onto other muscle groups to help support and perform the lift. This isn’t what we’re after if targeted muscle growth is our goal.

MUSCLE TRAUMA

You probably already know that when muscle fibers undergo high levels of mechanical tension and are stretched while they’re producing force under load, microtrauma can occur in the muscle fibers themselves. This sparks muscle growth. What greatly contributes to this is how in sync your targeted muscle fibers contract and relax. The better they work together, the more power is generated. When they work in unison, it’s great from a performance point of view, but not so much from a muscle-building point of view.

The thing is, the more unbalanced the load is displaced over the involved muscle fibers, the more actual muscle trauma occurs. When the load you’re lifting is unevenly displaced across involved muscle fibers, some of those fibers will experience greater load tension, ultimately inducing more damage. When you perform a brand-new exercise or an exercise you haven’t done in a while, your muscle fiber coordination is poor. Therefore, the load isn’t displaced equally. This leads to more muscle damage.

So, who takes the throne for this hypertrophy factor? Free weights. What makes free weights superior is the fact that free weight lifts will never be as controlled as machines. No matter how experienced you are, muscle fiber coordination requirements are always more demanding with free weights. That’s simply because the plane of movement isn’t locked. With machines, your fiber efficiency is greater, therefore reducing how much damage the exercise generates on the fibers themselves.

METABOLIC STRESS

The presence of lactic acid itself is a mechanism for muscle growth. You know what I’m talking about – that burn produced by accumulating lactic acid that we all know and love (or hate)! It does a lot more than give you the feeling that you’re actually working. The accumulation of lactic acid itself increases STEM activity, contributes to muscle cell swelling and decreases myostatin, helping lead to muscle growth.

All these factors support anabolic responses, stimulating new lean muscle development. This occurs with a build up of lactic acid in the targeted trained muscle and by restricting it from exiting as much as possible during the session.

Who takes this round? Machines. There’s a couple of different methods to achieve this lactic pooling. The most common are the manipulation of tension duration and the use of shorter rest times between sets. Now, you can have short rest times with either machines or free weights, so that in itself isn’t a factor. But it’s the manipulation and use of tension across long periods of time under constant load, keeping the targeted muscle constantly engaged that’s the differentiating factor here.

Long periods of tension that allow lactic acid to pool up can be achieved with either free weights or machines, but it’s the result of the accumulating fatigue and the lactic acid’s affect on your muscle fibers’ contractions that will kick in and likely cause a breakdown in form. Which would you rather have: a breakdown in form under a heavy barbell squat? Or a breakdown in form on a horizontal, pin-loaded leg press? Purely from a safety point of view, machines take this one.

So far, the score is 2-1 in favor of machines. Do we have an undisputed winner? Are machines superior? No. Truthfully, the only winner here is the guy using both machines and free weights. There really is no right or wrong. It’s all about selecting the best methods for the specific hypertrophy trigger that you want to tap into at that particular stage and focus in your program.

For instance, when the focus is on producing large volumes of muscle trauma as the primary trigger for growth, then the biggest percentage of your program’s exercises should be free weights. Likewise, if you’re at a phase in your program where metabolic stress is the primary mechanism, then the use of machines should take precedence.

Take home point here: be sure the program you’re following is using the right exercise prescription for the right type of hypertrophy trigger that you’re trying to tap into. If the program you’re following carefully accounts for that, then you’ll always be using both free weights and machines optimally for muscle growth.”