What is the Best exercise for cancer survivors?

Sami (Papacek) Mansfield shared a post by Stuart Phillips, Distinguished University Professor at McMaster University, on LinkedIn:

”What is the BEST exercise for cancer survivors ?

The one that builds muscles, also known as hypertrophy.

Which exercise? It all depends.

But what matters is that the individual can load correctly and do regularly. See the amazing post from my one of my favorite researchers on this topic who in full transparency is not a cancer researcher, however that’s one of the other reasons I follow his work. It takes us back to the emphasis on the whole person not just the cancer person!

Thank you Stuart Phillips for always making my work easier and more powerful.

Highlight from his post below.

In Summary: Hypertrophy happens best when we blend mechanical tension with consistency of practice. To see real results, focus on progressive overload, balanced volume, and lifting with proper form.

Stay tuned for some great upcoming data! ”

Quoting Stuart Phillips’s post:

“What Really Results in Resistance Training-Induced Hypertrophy?

When it comes to building muscle, what actually causes hypertrophy through resistance training?

• Science has come a long way in breaking down this complex process and here’s what you need to know:

          Mechanisms of mechanical overload-induced skeletal muscle hypertrophy: current understanding and future directions

          Authors: Michael D Roberts, John J McCarthy, Troy A Hornberger, Stuart M Phillips, Abigail L Mackey, Gustavo A   Nader, Marni D Boppart, Andreas N Kavazis, Paul T Reidy, Riki Ogasawara, Cleiton A Libardi, Carlos Ugrinowitsch, Frank W Booth, Karyn A Esser.

An Evidence-Based Narrative Review of Mechanisms of Resistance Exercise-Induced Human Skeletal Muscle Hypertrophy

Authors: Changhyun Lim , Everson A Nunes, Brad S Currier, Jonathan C McLeod, Aaron C Q Thomas, Stuart M Phillips.

• Mechanical Tension: The first driver of muscle growth. It’s all about applying force to the muscle fibers. When muscles experience tension, it signals them to grow.

Both intensity (load/effort) and volume of the load matter! What this doesn’t mean is that heavier is better, since we know load doesn’t drive growth. In fact, fatigue, however induced, is the great equalizer. But fatigue is merely sufficient and not necessary for growth.

Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis

Authors: Brad S Currier , Jonathan C Mcleod , Laura Banfield , Joseph Beyene , Nicky J Welton , Alysha C D’Souza , Joshua A J Keogh, Lydia Lin , Giulia Coletta , Antony Yang , Lauren Colenso-Semple , Kyle J Lau , Alexandria Verboom , Stuart M Phillips.

Muscle hypertrophy and strength gains after resistance training with different volume-matched loads: a systematic review and meta-analysis

Authors: Leonardo Carvalho , Roberto Moriggi Junior, Júlia Barreira, Brad J Schoenfeld, John Orazem, Renato Barroso.

Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis

Authors: Jozo Grgic , Brad J Schoenfeld, John Orazem, Filip Sabol.

•  Muscle Damage: While muscle soreness often follows intense workouts, it’s not the main trigger for growth. Damage can help build resilience, but damage is not the trigger nor is it a big contributor. Relying solely on soreness for growth?

•  Metabolite accumulation: I don’t think anybody really believes this anymore, but to assuage any doubt, the evidence that metabolite accumulation is playing a role in hypertrophy is thin.

• Metabolic Stress: That ‘pump’ you feel after a tough set? It’s short-lived, and mechanistically, it’s hard to imagine how the pump creates any strategic advantage. Several studies have shown enhanced flow and little to no effect on growth.

•  Hormones: C’mon… you’re not still believing in leprechauns, are you? If T is such a big deal why do women gain the same relative amount of muscle and strength as men with RT?

Sex Differences in Resistance Training: A Systematic Review and Meta-Analysis

Authors: Brandon M Roberts , Greg Nuckols , James W Krieger.

Biological Sex Differences in Absolute and Relative Changes in Muscle Size following Resistance Training in Healthy Adults

Authors: Martin Charles Refalo, Greg Nuckols, Andrew Galpin, Iain Gallagher, D. Lee Hamilton, Jackson Fyfe.

Hormones, Hypertrophy, and Hype: An Evidence-Guided Primer on Endogenous Endocrine Influences on Exercise-Induced Muscle Hypertrophy

Authors: Van Every, Derrick W.; D’Souza, Alysha C.; Phillips, Stuart M.

•  RT variables: Load for strength (entirely consistent with the principle of specificity – practice what you want), Volume for growth – After those? Mostly small tweaks and marginal gains. Effective reps?

Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis

Authors: Brad S Currier, Jonathan C Mcleod, Laura Banfield, Joseph Beyene, Nicky J Welton, Alysha C D’Souza, Joshua A J Keogh, Lydia Lin, Giulia Coletta, Antony Yang, Lauren Colenso-Semple, Kyle J Lau, Alexandria Verboom. 

In Summary:  Hypertrophy happens best when we blend mechanical tension with consistency of practice. To see real results, focus on progressive overload, balanced volume, and lifting with proper form. Stay tuned for some great upcoming data!

Remember, there’s no magic trick—just science-backed consistency. ”

Sami (Papacek) Mansfield is the founder of Cancer Wellness for Life. She’s been a certified cancer exercise specialist since 2003 and has dedicated her career to implementing evidence-based lifestyle education, resources and tools into cancer care for both the patients and the providers. She is also a Chair of Cancer Member Interest Group, at the American College of Lifestyle Medicine and Breast Cancer Taskforce Co-Chair at Colorado Cancer Coalition.