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The Muscle Prof Academy II

Moderatorji: UrosS, Metka, Stasa, Grom

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Grom

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Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor To jun 05, 2018 16:31

Re: The Muscle Prof Academy II

Remember to tune in this week for The Muscle PhD Academy Lesson on metabolic stress!

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Grom

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Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor To jun 05, 2018 16:34

Re: The Muscle Prof Academy II

Metabolic stress is the build up of metabolites like lactic acid and hydrogen ions (what makes us become acidic) during higher intensity exercise. Studies show increases in metabolic stress can directly trigger muscles to grow! The next two weeks will focus on how to maximize metabolic stress in your training.

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Grom

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Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor Sr jun 06, 2018 20:01

Re: The Muscle Prof Academy II

Lactic Acid is a large component of the metabolic stress that makes us gain muscle. Lactic acid is produced mainly when we use our muscle carb stores (glycogen) at very high levels and when our oxygen energy systems cant keep pace.This occurs with 30-90 seconds of all out work.
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You can accomplish this by sprinting or lifting for sets that last 30-90 seconds (time under tension). Therefore you can time your sets or sprints accordingly to maximize the metabolic components to muscle growth.

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Grom

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Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor Če jun 07, 2018 20:48

Re: The Muscle Prof Academy II

Metabolic stress seems to be maximized when training at moderate intensities in the gym. This can be in a 60-85 % of your 1RM range. You can also do a rep range where you train all out in a set from 8-20 repetitions to near failure. When your goal is to maximize the burn (metabolic stress) select out this rep range.

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Grom

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Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor So jun 09, 2018 16:02

Re: The Muscle Prof Academy II

Compound movements occur when you work more than one muscle at a time as compared to an isolation exercise. Studies show that you produce greater amounts of lactate and other metabolic stress when you train with compound movements. Thus there really is something to including the tried and true mass builders into your training regimen.

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Grom

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Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor Po jun 11, 2018 18:06

Re: The Muscle Prof Academy II

Remember to tune in this week for The Muscle PhD Academy lesson on quadriceps training!
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Grom

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Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor Če jun 14, 2018 07:32

Re: The Muscle Prof Academy II

Previously we discussed the importance of selecting a rep range from 8-20 repetitions to maximize metabolic stress and lactic acid. However, this won’t work with long rest between reps.
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In fact this study found that 10 reps with 1 minute rest maximized both metabolic stress (lactic acid) as well as growth factors (growth hormone) when compared to lower reps (5) with the same rest period.

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Grom

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Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor Če jun 14, 2018 07:38

Re: The Muscle Prof Academy II

Higher volume training (>15 sets) can be a valuable tool for gaining muscle. One reason is because it maximizes metabolic stress as well as triggering an increase in growth factors like testosterone.
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However,if you train high volume every workout, you will likely over extend yourself. Divide your workouts between low <10 sets, moderate (10-15 sets), and high (>15 sets) volume days.

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Grom

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Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor Pe jun 15, 2018 06:46

Re: The Muscle Prof Academy II

German volume training is one of the most brutal training techniques you will ever use, but the growth you get out of it will make a lasting effect.
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Be careful with this though and only do it for one body part per week or you will quickly overtrain. For example, if you do it once this week for legs, don’t also do it for back, and chest. Save that for the following week!

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Grom

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Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor Če jun 28, 2018 18:22

Re: The Muscle Prof Academy II

You will likely need to be in a calorie deficit to lose a large amount of fat. This study was for 30 days and found that bodybuilders whom ate at maintenance didn’t lose any fat, however very long term animal studies have found a great difference in body composition when done over several months.
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You can see a slight visual trend in this study indicating that fat loss over a long time period would be lower, thus indicating intermittent fasting as a lifestyle may help individuals become and stay leaner. If you are looking for rapid fat loss however, it’ll need to be combined with a calorie deficit.


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Grom

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Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor Če jun 28, 2018 18:23

Re: The Muscle Prof Academy II

s

tudies show that cheat foods that are high in fat and carbs results in rapid fat gain and insulin resistance. Periods of fasting may be able to counter this!

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So next time you want to cheat think about using an intermittent fasting approach. This can also be used for vacation

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Grom

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Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor Če jun 28, 2018 18:25

Re: The Muscle Prof Academy II

It seems that lowering meal frequency via intermittent fasting can raise ketone levels. This may be a great way to augment the ketogenic process. Another note is that ketogenic dieting lowers hunger and thus may be perfect for helping you be consistent with intermittent fasting.



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Grom

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Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor So jun 30, 2018 10:31

Re: The Muscle Prof Academy II

Calorie cycling is a great way to avoid plateauing as it stops your body from getting used to dieting. By taking weekends off to eat breakfast, you are essentially doing the same thing with intermittent fasting.





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