Connect with us

Fitness

Jan 27 2023 This Week in Cardiology

Published

on

Jan 27 2023 This Week in Cardiology

Please notice that the textual content beneath will not be a full transcript and has not been copyedited. For extra perception and commentary on these tales, subscribe to the This Week in Cardiology podcast, obtain the Medscape app or subscribe on Apple Podcasts, Spotify, or your most popular podcast supplier. This podcast is meant for healthcare professionals solely.

In This Week’s Podcast

For the week ending January 27, 2023, John Mandrola, MD feedback on the next information and options tales.

Train and AF

The Adelaide group of electrophysiologists, led by Prash Sanders, is at it once more. This month, the more and more outstanding journal, JACC: Scientific Electrophysiology, printed outcomes of the ACTIVE AF randomized managed trial (RCT). ACTIVE AF screened sufferers with symptomatic atrial fibrillation (AF) who had been referred to 3 tertiary care hospitals to take part in a realistic trial of an train intervention.

In all, 369 sufferers had been screened and 120 had been randomly assigned, so proper off the bat, this can be a choose group. Kudos to the authors for together with the screened vs randomized numbers. By the way in which, this is a crucial factor to have a look at when beginning to learn a trial, as a result of it bears on how consultant the examine sufferers had been to regular sufferers.

First writer Dr. Adrian Elliott is an train physiologist and the train intervention in ACTIVE-AF was rigorously tailor-made to the sufferers. Some had been older and retired adults; others had been youthful and nonetheless working or with household commitments. So, they wanted completely different methods.

Advertisement
  • All sufferers within the train arm had a baseline VO2 max take a look at, which guided the parameters of the train program, which was supervised initially in clinic after which at dwelling. Train included high-intensity cardio intervals.

  • For the primary 3 months, sufferers underwent weekly supervised train visits, adopted by supervised visits each 2 weeks. Additionally they had an train prescription for home-based exercise with targets of attending to 210 minutes/week.

  • The management arm acquired customary recommendation on train with targets to achieve 150 minutes/week of train. That they had a repeat go to at 3 months to strengthen the train recommendation. Bear in mind this can be a medical group recognized for his or her danger issue modification.

  • Sufferers had been on common 65 years outdated; 75% had been male; baseline physique mass index (BMI) was 30-31.

  • The co-primary endpoint of AF recurrence (off antiarrhythmic medication and with out ablation) and symptom severity rating.

  • By 12 months, freedom from AF was achieved in 40% of sufferers within the train group and 20% of 60 sufferers within the management group (hazard ratio [HR]: 0.50; 95% confidence interval [CI]: 0.33 to 0.78). 

  • There was additionally a statistically important enchancment in AF symptom rating, though this barely met significance.

VO2 max — a measure of train efficiency — improved within the train group however curiously, weight, BMI, and blood strain (BP) didn’t. That’s form of vital as a result of a) it re-enforces the notion that weight reduction takes greater than train; and b) the discount in AF recurrence occurred with train alone, not danger issue modification or remedy.

Additionally notable, the identical variety of sufferers in each arms in the end had pulmonary vein isolation (PVI), which speaks to the modest impact dimension. I might add nonetheless, that Supplemental Determine 1 discovered a powerful development that total AF-free survival with antiarrhythmic medication or ablation was higher within the train arm. So, it appeared that health provides to different rhythm management therapies.

Feedback. I’ve to reveal that I’m buddies with Adrian and Prash and others on this staff. Second, I strongly imagine that AF ablation in our fee-for-service mannequin is wildly overused. I don’t need anybody to assume #TWICPodcast hides its biases.

We should always set out first that randomization in a trial is a significantly better technique to examine the consequences of an intervention like train than is an observational design. That’s as a result of the observational design could have extreme issues with choice bias. More healthy sufferers are much more apt to train and achieve health, and it’s probably these components — not simply the train — could result in decrease charges of AF.

Backside line on the outcomes:

Advertisement
  • It is a optimistic trial.

  • It confirmed statistically important and clinically vital reductions within the main endpoint.

  • Add to that, the truth that train has primarily no hostile results and has many different well being advantages.

  • Thus, that is an especially helpful addition to the literature.

One other clarifying reality. The problem of AF being elevated in endurance athletes does NOT pertain right here. That affiliation happens in of us who insist on years and years of intense endurance train. These are individuals who might be stated to overdose on endurance sport. The purpose weekly dose of 210 minutes per week of train in ACTIVE AF quantities to a simple day of coaching for most of the individuals who get AF from an excessive amount of train.

However there have been limitations of this trial:

  • First, the exterior validity. The authors clearly state that they excluded 250 of the 370 sufferers they screened. Many refused. Some had orthopedic points that precluded train. So, because the authors write, this was a choose group of sufferers. Structured train will not be going to work for all sufferers.

  • One other exterior validity concern: This was a single-group examine, a gaggle that’s intensely occupied with utilizing danger issue modification to enhance AF outcomes. And Adrian Elliott is a proficient and motivated chief. I’d take heed to him if he stated do that quantity of train. In different phrases, this group is full up of champions for train and health.

  • That’s an vital issue for translating this proof as a result of whether or not this scales to locations with much less enthusiasm for health, like 95% of us in america, is in query.

Now to the interior validity questions:

  • The examine was clearly unblinded so I don’t assume we are able to put a lot weight on any high quality of life (QOL) questionnaire. In actual fact, I’m not positive QOL must be utilized in any trial that’s not blinded. The arm with the extra care will are inclined to really feel higher. Caring indicators ought to by no means be discounted.

  • One other challenge — and once more, the authors highlighted this — was the shortage of steady monitoring. If you measure AF recurrences as an endpoint, you wish to have steady loop screens. However I completely perceive the boundaries of funding and the strain between doing an imperfect trial and never doing any trial.

  • I’ve seen some elevate the problem of efficiency bias, which means that sufferers within the train arm benefited from extra interactions with caregivers. The authors handle this concern by saying, properly, the bias of elevated interactions within the train arm could have helped scale back AF, nevertheless it may have been countered by the elevated likelihood that caregivers would choose up AF.

  • I’d argue it a special means. I’d say efficiency bias was the purpose right here. You’re finding out an intervention of extra involvement with caregiver’s vs much less. I don’t see efficiency bias on this examine as an issue. It’s not like EAST AF.

In EAST-AF, the query was: does upkeep of sinus rhythm enhance outcomes over customary of care, largely fee management. EAST AF discovered that early rhythm management (ERC) led to a discount in onerous main hostile cardiac occasion (MACE) outcomes — cardiovascular (CV) loss of life, stroke, coronary heart failure (HF), acute coronary syndrome (ACS). Effectively, in that trial, sufferers within the ERC arm had many extra interactions with healthcare suppliers, and it may have been these interactions that led to raised outcomes in issues like HF, ACS, and stroke. I say that as a result of the precise distinction in AF within the two arms was minimal. If you wish to present that ERC is healthier, the management arm ought to have the identical quantity of care. And it’s a must to present a bigger distinction in AF in a single arm. In any other case, there are different components moreover AF which may be lowering non-AF associated outcomes.

Future instructions: This train/health sign should be studied additional. Why wouldn’t this scale to cardiac rehab clinics? The infrastructure is already there. Such clinics are well-suited for this. I’d love for the federal government to fund a multicenter trial randomly assigning sufferers with AF to cardiac rehab-led train vs customary of care.

Advertisement

Take-home for my and your clinic in the present day:

  • Train is means under-used. I routinely inform sufferers that 15-Half-hour of train that results in sweating is sort of a coronary heart capsule. It must be taken day by day.

  • Now I can inform sufferers with AF that there’s a likelihood that train could assist scale back AF. Together with weight reduction, sleep apnea therapy, and alcohol discount, there’s a likelihood their AF could also be vanquished with out obliterating atrial myocardium.

  • And one of the best argument to include these findings: Even when this isn’t replicated in an enormous trial — what are the downsides? Even when AF stays, there are large advantages from gaining health, particularly for 65-year-old sufferers who’ve a imply BMI of 30.

GLP-1 Agonists and Retinopathy

The following subject includes a drug-complication that I didn’t find out about. The brand new wonder-class of medicine known as glucagon-like peptide 1 (GLP-1) agonists, particularly semaglutide, have been proven to have a potential hurt within the worsening of diabetic retinopathy.

I spotlight this meta-analysis of GLP-1 agonists, printed within the Diabetes and Metabolic Syndrome journal and coated by journalist Marlene Busko, for 2 causes.

  • GLP-1s are a sizzling new drug class, for diabetics and sufferers with weight problems, and we greatest find out about security indicators, particularly since cardiologists deal with numerous sufferers with diabetes and diabetic retinopathy.

  • And it’s all the time good to do not forget that medication could block one or two channels (or within the case of amiodarone, many), however their results are usually not restricted by this one motion.

Please do learn Marlene Busko’s abstract; it’s good. The meta-analysis mixed six of the GLP-1 CV final result trials – those that evaluated diabetic retinopathy.

Whereas it’s well-established that GLP-1 agonists scale back MACE in sufferers with diabetes, this meta-analysis discovered that semaglutide elevated the speed of diabetic retinopathy (HR 1.73), with a CI going from 10% increased to 2.7 occasions increased.

Advertisement

The authors additionally did a meta-regression, which is a kind of statistical evaluation used to check the connection between completely different variables in a big group of research. Its function is to attempt to perceive how various factors is perhaps affecting the outcomes of various research. For instance, a meta-regression is perhaps used to have a look at how completely different examine designs, pattern sizes, or different components could affect the outcomes of research on a selected subject. Meta-regression mainly makes use of the examine outcomes relatively than the sufferers as measures to plot. The purpose is to establish patterns or developments within the information that may assist researchers perceive the underlying causes of the outcomes they’re seeing.

The meta-regression of those research discovered the next indicators:

  • The A1C discount correlated with each MACE reductions and will increase in diabetic retinopathy.

  • The change in diabetic retinopathy was predominantly discovered with subcutaneous semaglutide given for > 1 12 months (relative fee [rr] = 1.559,1.068,2.276, P = 0.022) and with reductions in A1C > 1.0% (rr = 1.59,1.092,2.316, P = 0.016).

The authors wrote that, when evaluating semaglutide alone, the impact on worsening retinopathy was not related to drug publicity alone or with oral semaglutide. Fairly, there was a correlation of worsening retinopathy related to longer trial period and larger decreases in A1C.

Nonetheless, the reassuring a part of this evaluation was that absolutely the reductions in cardiac outcomes was a lot bigger than the will increase in retinopathy. Earlier research appeared to counsel that the proportion of retinopathy problems was larger amongst sufferers with a historical past of retinopathy at baseline (8.5% vs 6.2%). 

Abstract:

Advertisement
  • Particular message — don’t shoot from the hip. In case you have an chubby diabetic affected person that you’re occupied with prescribing semaglutide to since you learn an article within the New England Journal of Drugs, take into consideration diabetic retinopathy. If the affected person has it, take into consideration chatting with the attention physician or deferring to diabetes docs.

  • Bigger message — despite the fact that a drug blocks one pathway, its results will be sophisticated. All the time do not forget that most trials are 2 to 4 years in period, and most regulatory trials are designed for efficacy, not security.

  • Once we use medication for longer durations than trials, there are recognized unknowns, and unknown unknowns. These unknowns could also be related given current information concerning the drug’s impact in younger folks with weight problems.

ChatGPT Can Go USMLE Examination Questions

I’ll take a number of the subsequent from a preprint printed on a synthetic intelligence (AI) software’s means to reply medical take a look at questions. The preprint is already accepted for publication in PLOS-Digital Well being. However first, I have to set out that everybody must find out about ChatGPT. It’s a massive language mannequin (LLM) developed by OpenAI. LLM are completely different than earlier deep studying fashions, which merely acknowledge patterns.

Get this. It’s ridiculous:

  • LLM are educated to foretell the probability of a given sequence of phrases based mostly on the context of the phrases that come earlier than it.

  • If educated on massive sufficient quantities of textual content information, they’ll generate novel sequences of phrases by no means noticed beforehand by the mannequin, and these phrases, typed out earlier than your eyes, are believable.

  • Anecdotal use signifies that ChatGPT displays proof of deductive reasoning and chain of thought, in addition to long-term dependency abilities.

Here’s what one of many smartest individuals on the Web says; George Mason College’s Economics’ professor Tyler Cowen wrote:

 “In just a few years, these fashions have gone from being curiosities to being integral to the work routines of many individuals I do know. This semester I’ll be instructing my college students the right way to write a paper utilizing LLMs.

“Sooner or later, GPT could substitute instantly for a few of my writings… I anticipate I’ll make investments extra in private talks, nose to nose, and likewise “charisma.”  Why not?

Advertisement

“Effectively-known, established writers will be capable to “experience it out” for lengthy sufficient, in the event that they so select.  There are sufficient different older individuals who nonetheless care what they assume, as named people, and that won’t change till a whole generational turnover has taken place.

“I anticipate the whole calculus right here could be very completely different for somebody who’s twenty years outdated.

“Immediately, those that learn to use GPT and associated merchandise might be considerably extra productive.  They are going to lead built-in small groups to provide the following influential “huge factor” in studying and likewise in media. Most present contributors will miss that prepare virtually completely, simply as so many individuals missed the significance of the web for studying and likewise for media….”

Within the preprint description, a gaggle of individuals from Ansible Well being, an organization that manages homebound sufferers with persistent lung illness, examined the AI bot’s capabilities in taking the USMLE examination. In actual fact, the bot wrote the summary and outcomes part of the particular preprint, and contributed massive components of the intro and strategies part, as a number of authors of a paper would do!

For every step, the researchers prompted the chatbot in 3 ways.

Advertisement
  • First, it was given a theoretical affected person’s indicators and signs and requested to hold forth on what is perhaps the underlying trigger or prognosis.

  • After ChatGPT was refreshed to get rid of potential bias from any retained info from the earlier train, it was given the questions from the examination and requested to select a solution.

  • After once more refreshing ChatGPT, the researchers requested it to “please clarify why the proper solutions are appropriate and why the wrong solutions are incorrect.”

The solutions had been reviewed and scored by three board-certified, licensed physicians. The bot did properly, getting solutions within the 50% to 60% vary total. After all, this was solely a fraction of the take a look at. The staff couldn’t ask questions that used photographs or sounds.

As for my feedback, I don’t know precisely what to say, besides I’ve the identical feeling now about these AI fashions, as I did when sitting within the VA clinic in 1990, taking part in round with this new factor known as the Web. Clearly, medical licensing exams might want to change. Memorizing questions that an AI bot can reply might want to cede to questions that solely people can do.

HF Prognosis and Implications for New Therapies

The European Coronary heart Journal printed a pleasant paper on HF prognosis. The outcomes clarify numerous what I discuss on #TWICPodcast.

This was an observational examine from a Danish registry, with first writer Jonas Bruhn.

  • The researchers included simply over 100,000 adults who had been freed from most cancers and had an HF prognosis between 1997 and the top of 2016.

  • The aim of the paper was to discover competing causes of loss of life in sufferers with HF. That is vital as a result of improved HF survival could improve the danger of most cancers due to a competing danger.

Datasets just like the nationwide registry in Denmark permit for taking a look at temporal developments like this. Additionally, that is applicable use of observational information, not like the various research that attempt to simulate randomization from nonrandom comparisons. Suppose customers and nonusers of hormone substitute remedy to forestall CV illness in post-menopausal girls.

Advertisement

The authors report two most important findings.

  • One was that the incidence of most cancers 5 years after a HF prognosis over the 20-year interval remained secure.

  • The opposite was that the 5-year cumulative incidence of survival for sufferers with HF elevated with advancing calendar years, going from 55.9% (1997–2001) to 74.3% (2012–2016).

Each of those outcomes shocked me. I might have thought most cancers incidence would have elevated. However the improved survival after a HF prognosis is a super-important statement as a result of it helps clarify numerous nonsignificant findings in recent times.

  • DANISH, the trial of implantable cardioverter-defibrillator remedy in nonischemic cardiomyopathy was nonsignificant. Most of the trials of HF with preserved ejection fraction (HFpEF) had been non-significant, and even those that had been important, had been pushed by HF hospitalizations not CV loss of life or all-cause mortality.

  • Recall that the early trials in HF, ACE inhibitors, beta-blockers, and spironolactone, all had mortality as an endpoint. However newer HF trials are, largely, optimistic solely as a result of they scale back some non-fatal surrogate final result.

  • In sum, the excellent news is that we do lots higher treating sufferers with HF. The dangerous information is that, given mounted human lifespans, it’s a lot more durable for brand spanking new therapies to make a lot of a distinction.

  • The brand new frontiers of HF could lie in higher palliative care. Mortality could not be one of the best endpoint of HF trials. And adopting therapies that enhance the standard of life for sufferers with HF could also be an enormous optimistic.

Continue Reading
Advertisement
Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Fitness

How Little Cardio Can I Get Away With?

Published

on

How Little Cardio Can I Get Away With?
“],”filter”:{“nextExceptions”:”img, blockquote, div”,”nextContainsExceptions”:”img, blockquote, a.btn, a.o-button”},”renderIntial”:true,”wordCount”:350}”>

Back in 2016, I wrote a column with the rather glib headline: “Yes, Professional Runners Are Weak.” In my defense, I was merely paraphrasing the recently retired marathoner Ryan Hall. After hanging up his running shoes, the American record holder in the half marathon had hit the weight room hard and transformed himself from a scrawny endurance athlete into a muscle-bound beefcake. “I’ve been small and weak all my life,” Hall said in an interview with Runner’s World. “I’ve always wondered what it would feel like to be big and strong.”

For Hall, getting jacked was also a boon for his overall vitality. As he told CNN in 2021, his energy levels are “ten times better” now that he spends “60 to 90 minutes a day” lifting weights, as opposed to when he was grinding out 130-mile weeks. Who can’t relate?

Ryan Hall may be a physical outlier, but his example speaks to one of the more enduring debates in popular fitness culture: Is one better off prioritizing cardio or strength training? (With apologies to gym bro taxonomists, in this article “strength training” will be used interchangeably with “resistance training.” While strength training is usually more specifically about gaining muscle mass, both forms of exercise involve working the muscles with some kind of counterforce, e.g. dumbbells or one’s own bodyweight.)

Although the pendulum is always swinging back and forth, the resistance-training over cardio movement seems to be gaining momentum, at least among certain fitness influencers. The popular “She’s a Beast” newsletter, from the runner-turned-weightlifting-evangelist Casey Johnston describes itself as “counter-programming for the alleged ‘thin is in’ era.”

Advertisement

Meanwhile, even accounts that explicitly promote weight loss and body fat reduction are pushing back against a perceived overemphasis on aerobic exercise. “What if I told you that by doing less cardio, you could actually lose more fat?” asks the online fitness coach and trainer Katie Neeson, who runs the TikTok account @thefitmamalife. “The number one reason that doing less cardio is going to be great is because you can spend more time getting your ass in the weight section.”

A common refrain among those advocating for more of us to get our collective asses into the weight section is that resistance training will “improve body composition,” a euphemism for “make you look hotter.” It’s a reminder that often the cardio vs. weights debate is as much about aesthetics as anything else. Indeed, if you have specific fitness goals, whether it’s to acquire a certain physique or run your fastest marathon, it should be pretty clear which form of exercise you need to prioritize.

But what about when we consider the question from a general health standpoint?

Which Is Healthier: Cardio or Strength Training?

Professor Duck-Chul Lee is the director of the Physical Activity and Weight Management Research Center at the University of Pittsburgh, and the author of many papers on exercise and long-term health. Earlier this year, he co-authored a study comparing how different kinds of exercise help mitigate risk factors for cardiovascular disease (CVD). The study, published in the European Heart Journal, looked at 406 adults (53 percent women) between the ages of 35 and 70, all of whom were either overweight or had high blood pressure. Participants were divided into groups doing one of the following three times a week over the course of one year: one hour of resistance training; one hour of aerobic training; 30 minutes of resistance training and 30 minutes of aerobic training; or no training at all. After one year, only the groups who had done aerobic-only or aerobic and resistance training showed an improvement in their composite CVD risk-profile, compared to the no-exercise group.

However, while the CVD-related benefits for those who focused exclusively on aerobic exercise and those who couple it with strength training were almost identical, the latter group also showed additional improvement in metrics like lean body mass. “The message that I wanted to deliver from that study was that if people switch half of their cardio with resistance training, they get the same magnitude of benefits to reduce CVD risk factors, but they get extra benefits like increased strength and muscle mass,” Lee says.

Advertisement

This isn’t the first time that Lee has published a study implying that many of the benefits of running can be gleaned from relatively small doses. A 2014 study in the Journal of the American College of Cardiology (JACC) that looked at the relationship between running and all-cause and cardiovascular mortality in over 55,000 adults found that running as little as five to ten minutes a day at slow speeds showed similar benefits to running over three hours per week.

“Runners were not happy about those findings,” Lee told me, noting that he received a fair amount of hate mail from hardcore endurance athletes who felt that their fanaticism was being put on trial. But according to Lee, the contentious question of whether it’s possible to do too much cardio is still undecided.

What about overzealous weightlifters? A widely-cited 2022 study from the Japanese sports science professor Haruki Momma found that resistance training did, in fact, reduce one’s risk of all-cause mortality, but that the maximum benefits appeared to top out at 30 to 60 minutes per week. The study cautioned that more research is needed to determine the potential benefits (or downsides) of high volume muscle-strengthening exercise. To that end, Lee told me that he had just received a grant to conduct a year-long study to compare the effects of a weekly weightlifting regimen of varying degrees of intensity–from zero to 120 minutes per week.

The Difference in Benefits for Men vs. Women

Unsurprisingly, more research is also needed when it comes to assessing the relative benefits of exercise for men and women. That was the upshot of another JACC paper published this year, titled “Sex Differences in Association of Physical Activity With All-Cause and Cardiovascular Mortality.” The authors of the study examined the relationship between the exercise habits of 412,413 Americans (55 percent women) and all-cause and cardiovascular mortality from 1997 through 2019. Looking at the data for nearly 40,000 deaths in this time period, the authors of the study found that men got the greatest mortality benefit (18 percent risk reduction in all-cause mortality) from 300 minutes per week of moderate-to-vigorous physical activity (MVPA). Notably, women got a similar benefit from only 140 minutes per week of MVPA.

Sex difference was significant when it came to the specific benefits of muscle-strengthening exercises, too. Among those who regularly engaged in muscle-strengthening activities, men showed a cardiovascular risk reduction of 11 percent, while among women, the risk reduction was a whopping 30 percent.

Advertisement

There are certainly caveats with this study (as with most large-scale fitness studies, all exercise behaviors were self-reported), but the central point that sex differences should probably be given more consideration when making general exercise recommendations seems hard to argue with. As Susan Cheng, a professor of cardiology at Cedars-Sinai Medical Center and one of the lead authors of the study, told me, “A certain person, with a certain physique, might get a lot more out of 75 minutes of exercise, than somebody with a completely different physique and body stature, who might need 350 minutes to get the same benefits.”

Another co-author of the study, Professor Martha Gulati, who among other things is the president of the American Society for Preventive Cardiology, told me that “anytime I see identical recommendations for men and women, my usual question is: ‘Where did that come from?’ Because chances are the data is not strong.”

The Bottom Line: How Much Cardio and Strength Training You Need

Nonetheless, while more studies need to be conducted to fine-tune sex-specific recommendations, the current evidence suggests that most people, regardless of gender, would still be well-served to target the American Heart Association’s recommendation of 150 minutes per week of moderate intensity aerobic activity, combined with at least two days a week of moderate-to-high intensity muscle-strengthening activity.

If that sounds a little ambitious, everyone I spoke to was adamant that the difference between doing a small amount of exercise–as little as five to ten minutes a day–and doing nothing was far more significant than discrepancies in health gains between those on the other end of the spectrum.

Advertisement

Continue Reading

Fitness

Dr Mike Israetel Go-To Exercise for Each Muscle Group | BOXROX

Published

on

Dr Mike Israetel Go-To Exercise for Each Muscle Group | BOXROX

When it comes to optimising muscle growth and strength, Dr. Mike Israetel, a renowned fitness expert, has specific go-to exercises for each muscle group. These exercises are based on his extensive knowledge and experience, ensuring maximum effectiveness for both beginners and seasoned lifters.

Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition.

He was asked by Mike Thurston on his weekly video on First Things THRST YouTube Channel. Let’s delve into Dr. Israetel’s top exercise recommendations for various muscle groups.

Dr Mike Israetel Go-To Exercise for Each Muscle Group

Chest: Incline Cambered Bar Bench Press

For developing the chest, Dr. Israetel highly recommends the incline cambered bar bench press. This exercise utilises a cambered bar, which has a unique curve allowing for a greater range of motion compared to a standard barbell. According to Dr. Israetel, the deep stretch achieved with this exercise is unparalleled.

“The cambered bar allows you… to press super deep. That pec stretch is just unbeatable,” Israetel says. “It’s pretty close to objectively the best chest exercise you could do if you had to pick one.”

Advertisement

This exercise not only targets the upper chest but also provides a significant pump, making it an excellent choice for overall chest development.

Shoulders: Cable Machine Lateral Raises

When it comes to the shoulders, particularly the side delts, Dr. Israetel favours cable lateral raises. He suggests setting the cable height at hip level to achieve optimal tension throughout the movement.

“You get a crazy peak tension at the bottom, the super stretch, and the top has almost no tension at all… that exercise both from an internal perspective of how it makes me feel and from a theoretical perspective is difficult to beat.”

This exercise ensures that the deltoids are fully engaged, promoting muscle growth and strength.

Back: Barbell Bent-Over Row

For back development, Dr. Israetel’s go-to is the barbell bent-over row. This exercise is versatile and effectively targets the lats, mid-back, and spinal erectors.

Advertisement

“A strict bent row like that… hits the lats decently, hits the mid-back really well, and hits the spinal erectors too because you have to spinally erect yourself against the load,” Israetel explains.

The barbell bent-over row is a comprehensive exercise that promotes overall back strength and hypertrophy.

Biceps: Lying Dumbbell Curl

Dr. Israetel’s favourite new bicep exercise is the lying dumbbell curl. This unique variation, which he created himself after trying a couple of new things, maximises tension on the biceps throughout the movement.

“It exposes the biceps to maximum tension at their longest length and is just unreal… it gives me predictable repeated delayed onset bicep soreness which almost no other exercise has been able to give me.”

This exercise targets the biceps effectively, promoting muscle growth and strength.

Advertisement

Triceps: EZ Bar Behind the Neck Tricep Extension

For tricep development, Dr. Israetel recommends the EZ bar behind the neck tricep extension. This exercise targets all parts of the tricep and provides a deep stretch.

“The EZ bar behind the neck tricep extension… is phenomenal. It works every part of the tricep and a huge deep stretch.”

This movement is excellent for isolating and developing the triceps.

Quads: Belt Squat

When it comes to leg exercises, Dr. Israetel prefers the belt squat. This exercise eliminates axial fatigue, allowing for more effective quad targeting.

“A belt squat properly done just has no axial fatigue… you can just zap your quad.”

The belt squat is ideal for those looking to focus on quad development without placing undue stress on the spine.

Advertisement

Hamstrings: Stiff-Legged Deadlift or Good Mornings

For hamstring training, Dr. Israetel recommends both the stiff-legged deadlift and good mornings. These exercises ensure a deep stretch in the hamstrings, promoting muscle growth.

“Stiff-legged deadlifts are really tough to beat… it’s a biarticulate muscle which means it crosses the knee and the hip, so you can load it under a load of stretch super easily.”

Additionally, Israetel also talked about good mornings as another effective hamstring exercise:

“Stiff-legged deadlifts or good mornings are really tough to beat, but every kind of hamstring curl is awesome as long as I get a nice deep stretch in the hamstring.”

Both exercises target the hamstrings effectively, promoting hypertrophy and strength.

Advertisement

For glute development, Dr. Israetel suggests the front foot elevated Smith machine lunges. This exercise provides stability and allows for a deep stretch in the glutes.

“Front foot elevation pre-stretches that glute… one set later I’m like, oh my God, my glutes are cramping.”

This exercise is excellent for isolating and developing the glutes.

Dr. Mike Israetel’s go-to exercises for each muscle group are designed to maximise muscle growth and strength. By incorporating these exercises into your routine, you can ensure comprehensive development and optimal results. Whether you’re targeting the chest, shoulders, back, biceps, triceps, legs, hamstrings, or glutes, Dr. Israetel’s recommendations provide a solid foundation for your fitness journey.

3 Secrets to Create a Perfect Workout Split

Advertisement
Continue Reading

Fitness

Exercise with Purpose: Bar Talk with Eric Bartosz – Saucon Source

Published

on

Exercise with Purpose: Bar Talk with Eric Bartosz – Saucon Source

Once we build accountability for bringing our fitness pursuits into the spotlight, we are well on the way to ensuring that we achieve what we set out to do. The path we take to get there is up to you.

Est. Read Time: 3 mins

See if this sounds familiar; the weather gets warmer, the days are longer and you promise you’ll finally start exercising more. But it keeps not happening, and you need help finding the motivation to include exercise in your weekly schedule. If this is something you can relate to, you have plenty of company, as lack of motivation will be at the top of any list featuring reasons people fall short of exercise goals.

For some good news, there’s an easy solution to help supercharge your motivation, and July is the perfect time to get started. One of the most surefire ways to ensure any task gets accomplished is when there is an element of accountability. At work, we know what tasks need to be completed each week. Often, a manager expects those things to happen by a deadline, and we know that simply skipping those tasks is not a great option. Adding accountability to our fitness pursuits has the same effect with increasing prioritization and significantly increases the likelihood that we will stick to the plan.

Advertisement

Thankfully, there are fantastic options for fitness challenges that benefit charities doing amazing work, allowing us to improve our health, help a charity and provide accountability by publicly stating our goals as a participant in the challenge. Often, this takes the form of fundraising on behalf of the charity and asking friends and family to contribute a dollar amount of their choosing to help the participant reach their financial goal. Rest assured, this isn’t a high-stakes shakedown of all your contacts. Simply sending out a link making people aware of what you are doing with the
caveat that people can donate any amount eliminates any pressure, and even all those $1 or $5 donations can add up.

One suggestion is Mission 22, a national veteran non-profit organization which provides support and resources to veterans and their families. Mission 22 has challenges throughout the year, and one just started up and is going for the month of July. This ’90-Mile Challenge’ is appealing because of its all-inclusive nature. For comparison, in July 2023 the challenge was completing 2,200 push-ups (71 per day) for the month. While that was an awesome month-long goal for those of us who completed it, it did not have wide appeal to those who were not interested in doing thousands of push-ups. For 2024, being able to choose activities makes for a diverse blend and freedom of activity. Visit and join Mission 22’s 90-Mile Challenge in July Facebook group to see how 1,000+ participants have committed to running, walking or biking 90 miles in the month of July and raising additional donations for this non-profit doing such important work.

Aside, or in addition to, participating in charity fitness challenges, another highly effective accountability strategy is joining a local group featuring your favorite exercise activity. There are many clubs and groups catering to all forms of exercise, and if running is your thing, or you would like it to be, and you live in the Eastern PA area, check out the Lehigh Valley Road Runners Club for a multitude of weekly options.

And if you don’t find a club or group that suits you, why not start your own? Whether it’s on Facebook, MeetUp or any other platform, remember the famous line from the movie Field of Dreams, ‘if you build it, they will come.’ This is your chance to create a community that resonates with you and others.

The bottom line is that once we build accountability for bringing our fitness pursuits into the spotlight, we are well on the way to ensuring that we achieve what we set out to do, and the path we take to get there is up to you. Let’s make this summer the best (and healthiest) one ever!

Advertisement

Eric Bartosz is the founder of BAR40 and the author of the internationally acclaimed and bestselling book ‘BAR40: Achieving Personal Excellence.’ He lives in Center Valley with his wife Trish, daughter Riley and pug Piper, is an adjunct MBA professor at DeSales University and serves the community as an Upper Saucon firefighter, a board member of Big Brothers Big Sisters of the Lehigh Valley and a local race organizer. Eric is a 20+ year runner and racer and can often be found logging miles on the Saucon Rail Trail. Catch up on Eric’s latest Bar Talk columns here.

Continue Reading

Trending