Izšla je osemnajsta številka revije POSTANI Fit

Revija PostaniFit

 
Black Friday Maxximum Shop Seevil viličarji
 
Danes je Če nov 23, 2017 21:30

The Muscle Prof Academy II

Moderatorji: UrosS, Metka, Stasa, Grom

<< x

Grom

Uporabniški avatar

Šefe

Vnosov: 60527

Pridružen: Če sep 23, 2004 18:35

Odgovor Po nov 13, 2017 21:46

Re: The Muscle Prof Academy II

Exercise selection involves choosing which exercises are best for a given goal or workout. The two basic exercise categories you can select from are compound and isolation. Isolation movements involve training primarily at one joint and emphasizing one muscle. For example, a leg extension works at the knee joint and isolates the quads. Compound movements work at multiple joints and use multiple muscles.

Slika
Vabljeni na moje spletne strani: www.gaspergrom.com
<< x

Grom

Uporabniški avatar

Šefe

Vnosov: 60527

Pridružen: Če sep 23, 2004 18:35

Odgovor To nov 14, 2017 22:23

Re: The Muscle Prof Academy II

Compound and isolation movements each have their own benefits. For example, compound movements have greater hormonal and metabolic responses, however isolation movements may cause less central fatigue and allow you to increase symmetry.

Slika
Vabljeni na moje spletne strani: www.gaspergrom.com
<< x

Grom

Uporabniški avatar

Šefe

Vnosov: 60527

Pridružen: Če sep 23, 2004 18:35

Odgovor Sr nov 15, 2017 12:02

Re: The Muscle Prof Academy II

Compound and isolation movements each have their own benefits. For example, compound movements have greater hormonal and metabolic responses, however isolation movements may cause less central fatigue and allow you to increase symmetry.


Slika
Vabljeni na moje spletne strani: www.gaspergrom.com
<< x

Grom

Uporabniški avatar

Šefe

Vnosov: 60527

Pridružen: Če sep 23, 2004 18:35

Odgovor Če nov 16, 2017 08:43

Re: The Muscle Prof Academy II

Variation can occur not only between exercises, but within exercises. Next time you squat or bench, try and use a different variation. In fact use a different variation each workout for 10 workouts straight.

Slika
Vabljeni na moje spletne strani: www.gaspergrom.com
<< x

Grom

Uporabniški avatar

Šefe

Vnosov: 60527

Pridružen: Če sep 23, 2004 18:35

Odgovor Pe nov 17, 2017 10:53

Re: The Muscle Prof Academy II

So many people try and select one exercise and say it's the one size fits all approach to growth. However, our research shows that even squats don't fit the bill on this. In fact, a variety of exercises result in much better growth than single exercises.


Slika
Vabljeni na moje spletne strani: www.gaspergrom.com
<< x

Grom

Uporabniški avatar

Šefe

Vnosov: 60527

Pridružen: Če sep 23, 2004 18:35

Odgovor Po nov 20, 2017 16:31

Re: The Muscle Prof Academy II

This week in The Muscle PhD Academy we are discussing how to optimize your triceps training!

Slika
Vabljeni na moje spletne strani: www.gaspergrom.com
<< x

Grom

Uporabniški avatar

Šefe

Vnosov: 60527

Pridružen: Če sep 23, 2004 18:35

Odgovor Po nov 20, 2017 21:02

Re: The Muscle Prof Academy II

The three muscles of the triceps include the medial, lateral, and long head. The medial and lateral heads start at the upper arm, whereas the long head starts at the shoulder blade. All three heads insert into the elbow. The medial and lateral heads extend the elbow (one-joint), but the long head extends the elbow and shoulder (multi-joint).
Remember to come back tomorrow to learn about the muscle fiber make-up of the triceps and how to maximize your training!


Slika
Vabljeni na moje spletne strani: www.gaspergrom.com
<< x

Grom

Uporabniški avatar

Šefe

Vnosov: 60527

Pridružen: Če sep 23, 2004 18:35

Odgovor To nov 21, 2017 20:50

Re: The Muscle Prof Academy II

When training triceps, it is great to understand the rep ranges that optimize growth. The triceps are ~35% slow twitch and ~65% fast twitch. This means 1/3 of your tricep workouts should be higher reps, lower rest periods, with lighter weight. The other 2/3 of the workouts should be lower reps, longer rest periods, and heavier weight!

Slika
Vabljeni na moje spletne strani: www.gaspergrom.com
<< x

Grom

Uporabniški avatar

Šefe

Vnosov: 60527

Pridružen: Če sep 23, 2004 18:35

Odgovor Sr nov 22, 2017 20:33

Re: The Muscle Prof Academy II

Research shows the different heads of the triceps are targeted with different lifts. If you want to target the middle & outer heads, then it is best to use compound pressing movements. However, if you want to target the inner & outer heads, it is best to use isolation movements!

Slika
Vabljeni na moje spletne strani: www.gaspergrom.com
<< x

Grom

Uporabniški avatar

Šefe

Vnosov: 60527

Pridružen: Če sep 23, 2004 18:35

Odgovor Če nov 23, 2017 21:28

Re: The Muscle Prof Academy II

If you recall from earlier lessons, I said compound pressing movements are best to target the inner and outer heads of the triceps. However, you can also use various bench angles and grip widths to fully activate the triceps.
-
If you use a close grip on a flat press, you will not only increase triceps activation, but you will also increase upper chest activation.
-
On the other hand, if you use a standard or decline pressing movement, you can also increase triceps activation. Make sure you are using a close or moderate (shoulder width) grip when performing these movements.
-
Make sure you are using variety in your training!

Slika
Vabljeni na moje spletne strani: www.gaspergrom.com
Prejšnja

Vrni se na Prehrana in izguba telesne maščobe

Kdo je prisoten

Po forumu brska: 0 registriranih uporabnikov in 1 gost


 
Black Friday Maxximum Shop Maxx Burner
 
Powered by phpBB © 2000, 2002, 2005, 2007 phpBB Group.
.