IM MUSCLE
RESEARCH
Caffeine Makes
Everything Better
Falling For Traps I’ll Drink To That
Shoulder pain is a common companion if you’ve been
lifting for years. A recent study published in The Jour-
nal Of Strength And Conditioning Research has found
one way to reduce painful shoulder joints: Hit your
lower traps more. In the experiment, a large group of
trained men were assessed with shoulder impingement
syndrome, a common cause of shoulder pain. (One
common reason for shoulder impingement syndrome is
an over-reliance on certain big lifts such as the bench
press.) Scientists found that a main factor in shoulder
impingement syndrome is the presence of weak lower
traps. The best exercises to hit your lower traps are one-
arm rows, face pulls, and the prone trap raise, which is
similar to a one-arm incline Y-raise, using a very light
weight. If you love chest d ay, you need to start regularly
incorporating these moves. A new study suggests it might be time to bring back the meathead gallon water
jug. Information presented in The Journal Of Strength And Conditioning Research
shows that just a slight dip in body-water levels can significantly hamper mus-
cular endurance, strength, and power. While this is true for every type of lifter,
this study indicates that the negative effects are especially pronounced in older
men. Past a certain age everyone is subject to a decline in muscle performance,
known as dynapenia. Subjects in the study who experienced dehydration of only
one percent of their bodyweight showed rapidly declining scores across several
metrics of human performance. Whether it’s water, a BCAA formula, or a sports
drink, make sure to stay hydrated during and around your workouts. IM
28 APRIL 2017 | ironmanmagazine.com
MODEL:
Pre-workout caffeine is probably part of your
daily routine, but what about mid-workout
caffeine? A new study showed the potential
of a mid-set jolt when it comes to sustained
cardio. Research published in Applied Phys-
iology, Nutrition, And Metabolism described
groups of cyclists given varying levels of
caffeine during a long training ride that ended
with a sprint. Riders who took the caffeine
were significantly faster than the those who
did not. What’s more, the dosage level made
a big difference. The group who took 100
milligrams of caffeine, which was about 1.5
milligrams of caffeine per kilogram of body-
weight, performed better than the non-caf-
feine group. However, a third group was given
200 milligrams of caffeine per kilogram of
bodyweight and they were even faster.