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The Muscle Prof Academy II

Moderatorji: UrosS, Metka, Stasa, Grom

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Grom

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Pridružen: Če sep 23, 2004 18:35

Odgovor Po feb 26, 2018 18:47

Re: The Muscle Prof Academy II

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Grom

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Pridružen: Če sep 23, 2004 18:35

Odgovor Pe mar 02, 2018 07:07

Re: The Muscle Prof Academy II

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Grom

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Pridružen: Če sep 23, 2004 18:35

Odgovor So mar 03, 2018 07:22

Re: The Muscle Prof Academy II

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Grom

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Pridružen: Če sep 23, 2004 18:35

Odgovor So mar 03, 2018 22:13

Re: The Muscle Prof Academy II

Berberine is a supplement that can drastically improve your body's ability to utilize carbohydrates and decrease body fat. There is also some evidence showing it can improve your gut health!
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I would recommend 0.5g/meal for a total of 1.5g/day!

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Grom

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Pridružen: Če sep 23, 2004 18:35

Odgovor To mar 13, 2018 07:23

Re: The Muscle Prof Academy II

Who is training biceps today in New Year Shred?
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As we discussed in yesterday's lesson, the biceps are composed of the biceps brachii and the brachialis. Within these muscles you have two types of muscle fibers; type I (slow twitch) and type II (fast twitch).
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Type II fibers make up ~60% of the biceps and should be trained with higher intensities (weight) and in a moderate rep range. However, type I fibers make up ~40% and should be trained at lower intensities and higher reps. Therefore, your biceps training should be divided into 6 out of 10 workouts with higher intensities and 4 out of 10 at 40%.

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Grom

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Pridružen: Če sep 23, 2004 18:35

Odgovor To mar 13, 2018 07:25

Re: The Muscle Prof Academy II

Do you know someone who loves training biceps?
The biceps brachii and brachialis make up what is generally recognized as the biceps. The biceps brachii are comprised of the short head (inner biceps) and long head (outer biceps). This head is responsible for flexing and supinating the elbow and shoulder. The brachialis sits between the biceps and triceps and is purely responsible for flexing the arm.

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Grom

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Pridružen: Če sep 23, 2004 18:35

Odgovor Sr mar 14, 2018 20:23

Re: The Muscle Prof Academy II

The biceps are affected differently along the length of the lift. Research shows that if you want to target the part of the biceps closest to the elbow, then you have to stress that part of the range of motion. This can be achieved through preacher curls. Additionally, stressing the biceps closest to the shoulder is best achieved using a movement such as standing curls.

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Grom

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Pridružen: Če sep 23, 2004 18:35

Odgovor Sr mar 14, 2018 20:24

Re: The Muscle Prof Academy II

This lesson shows that you can build the biceps with bands applied to the bar. Specifically, when performing a biceps exercise the greatest tension occurs when you start the movement at the bottom (full extension). However, as you lift the weight upward you begin to gain a mechanical advantage.

As you near the halfway point of the lift you begin to lose muscle tension. Adding bands to the same movement will increase tension to counter-act the mechanical advantage that you are gaining. This stress may lead to greater biceps gains! Next time you train give bands a whirl!

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Grom

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Pridružen: Če sep 23, 2004 18:35

Odgovor Sr mar 14, 2018 20:26

Re: The Muscle Prof Academy II

How important is the brachialis and arm growth?
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Very important! The brachialis sits between the biceps and triceps, but it also pushes the biceps upward. Therefore, you need to train it if you want huge biceps peaks!
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The way you can specifically train the brachialis is to put your biceps in a compromised position and disengage them. This can be done by putting them in a pronated position (pointing downward) such as a reverse curl. Obviously, you won't be able to lift as much weight, but the brachialis is a smaller muscle so it will respond!
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Reverse curl
Supinating biceps curl (turning palm upward)3
Cross-body hammer curl

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor So mar 17, 2018 12:51

Re: The Muscle Prof Academy II

How do you target the inner biceps?
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Turn your wrists!
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Optimally training the biceps in done by manipulating variables. This includes rotating your palms up, palms vertical, and palms down are all variables to use to optimize biceps gains.
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This study showed that to best activate the inner biceps (short head) you want to start the movement with a neutral grip then slowly turn (internally rotate) the arm inwards as you’re moving the weight upwards so that you end with the palm facing up (supinated).
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With this knowledge, you can add to your arsenal of biceps movements to maximize gains!

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Ne mar 18, 2018 06:12

Re: The Muscle Prof Academy II

Since we have been discussing biceps the past two weeks in The Muscle PhD Academy, I wanted to give you a killer biceps workout!


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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Po mar 19, 2018 17:48

Re: The Muscle Prof Academy II

Research shows that if you blend your shake and incorporate air, it will actually cause you to eat less calories!
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When dieting, using simple tools such as this will allow you to be more successful!




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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Po mar 19, 2018 22:03

Re: The Muscle Prof Academy II

Does sleep get you shredded?
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it absolutely does. Not sleeping enough can set you up for failure on your diet. If you're goal is to lose weight or get peeled, then make sure you are allocating enough time to sleep!

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Sr mar 21, 2018 06:32

Re: The Muscle Prof Academy II

DISCLAIMER: Do not consume a balloon. This study was conducted in a controlled lab under clinical observation. I do NOT recommend attempting this out of a clinical environment.
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Is food the only thing that makes you full? The answer is no!
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In this study researchers gave participants either an "oral balloon" or a placebo. When swallowed, the balloon expands filling the stomach. What the researchers found is that the space taken up by the balloon was able to make the participants eat less.
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What this demonstrates is that low calorie, high volume foods (vegetables) can decrease hunger. Use this practical knowledge to be more successful on your next cut!

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Grom

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Šefe

Vnosov: 62857

Pridružen: Če sep 23, 2004 18:35

Odgovor Pe mar 23, 2018 19:51

Re: The Muscle Prof Academy II

As we have discussed this week, voluminous foods increase satiety.
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This means increasing the amount of low density, high volume (less calorie) foods, will strengthen your weight loss goals. It will also make you less hungry during a diet!
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The take home message is eat more vegetables and drink more water!

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