Izšla je dvajseta številka revije POSTANI Fit

Revija PostaniFit

 
Warrior Solo Bar 35 g Metapure 2 kg 50% - forum
 
Danes je Sr nov 20, 2019 18:45

The Muscle Prof Academy II

Moderatorji: UrosS, Metka, Stasa, Grom

<< x

Grom

Uporabniški avatar

Šefe

Vnosov: 63865

Pridružen: Če sep 23, 2004 18:35

Odgovor Ne mar 25, 2018 05:15

Re: The Muscle Prof Academy II

Have you ever heard of the Nootropic Alpha-GPC?
-
Many use Alpha-GPC for its cognitive benefit through increasing focus, mental alertness, energy, mood, and memory. It also has some validity for adjuvant therapy with Alzheimer's disease. If you have checked the labels on some newer pre-workout/fat burner supplements you will notice that Alpha-GPC is popping up in many of them. Much of the research shows that it does cause an increase in performance through increasing acetylch
oline similar to that of caffeine. Therefore, it can be used to replace or enhance the effects of caffeine. Research shows that doses of 600-1200mg of Alpha-GPC alone are beneficial in increasing performance.
Alpha-GPC may be an effective supplement at increasing cognition and performance. It may be a supplement that you want to add to your stack when you want to get into the gym and crush it!



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

Grom

Uporabniški avatar

Šefe

Vnosov: 63865

Pridružen: Če sep 23, 2004 18:35

Odgovor To mar 27, 2018 19:42

Re: The Muscle Prof Academy II

Ever wonder why BCAAs are so anabolic (have muscle building properties)? Turns out that the liver breaks down most amino acids we eat (up to 90%). HOWEVER, the liver doesn’t have the enzymes to break down BCAAs, so they make it all the way to our muscles. For this reason BCAAs, which make up a 3rd of our muscles, are very anabolic!

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

Grom

Uporabniški avatar

Šefe

Vnosov: 63865

Pridružen: Če sep 23, 2004 18:35

Odgovor Če mar 29, 2018 05:42

Re: The Muscle Prof Academy II

My brother Dr. Gabriel Wilson’s entire dissertation was on how to extend protein synthesis between meals. One of the things he found is that 3 hours after a meal we stop making muscle (protein synthesis). He also found that BCAAs about 2 hours after a meal extended protein synthesis. Thus, BCAAs between meals can be beneficial for those seeking muscle gain!

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

Grom

Uporabniški avatar

Šefe

Vnosov: 63865

Pridružen: Če sep 23, 2004 18:35

Odgovor So mar 31, 2018 05:20

Re: The Muscle Prof Academy II

Ever get tired during a thanksgiving turkey meal?
-
The reason may be because turkey raises tryptophan which converts to serotonin in the brain. This makes us happy but also sleepy. You don’t want to feel sleepy during cardio. During cardio tryptophan increases in our blood, enters the brain and makes the workout harder. BCAAs block the entry way of tryptophan into the brain and stop this from happening.
-
So try taking a serving before you do cardio!

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

Grom

Uporabniški avatar

Šefe

Vnosov: 63865

Pridružen: Če sep 23, 2004 18:35

Odgovor To apr 03, 2018 17:31

Re: The Muscle Prof Academy II

Of all the BCAAs, only leucine can trigger protein synthesis to the same extent as all amino acids combined. But remember leucine is just the signal. You need the other aminos as building blocks!

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

Grom

Uporabniški avatar

Šefe

Vnosov: 63865

Pridružen: Če sep 23, 2004 18:35

Odgovor Pe apr 06, 2018 12:44

Re: The Muscle Prof Academy II

The higher the percentage of leucine in a protein the less of it you actually need to grow! For this reason you may only need 20 grams of whey to grow, but 50 grams of rice or wheat protein!




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

Grom

Uporabniški avatar

Šefe

Vnosov: 63865

Pridružen: Če sep 23, 2004 18:35

Odgovor To apr 10, 2018 06:21

Re: The Muscle Prof Academy II

Studies show that it is difficult for vegans to gain muscle. This is because plant based proteins are low in BCAAs. However, if you add BCAAs to a wheat protein drink it becomes as anabolic (muscle building) as whey!

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

Grom

Uporabniški avatar

Šefe

Vnosov: 63865

Pridružen: Če sep 23, 2004 18:35

Odgovor Ne apr 15, 2018 08:39

Re: The Muscle Prof Academy II

While vegan sources of protein are much lower in BCAAs, they can be anabolic if consumed in high enough amounts (close to 40 grams or two servings). Thus, if you are following a vegan diet, be sure and drink extra servings of rice or wheat protein or combine the source with BCAAs.


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

Grom

Uporabniški avatar

Šefe

Vnosov: 63865

Pridružen: Če sep 23, 2004 18:35

Odgovor Ne apr 15, 2018 08:41

Re: The Muscle Prof Academy II

Stepping up our training can help us make tremendous gains. But often times is causes overreaching and raises stress hormones like cortisol chronically. This study showed that 12 grams a day of BCAAs help prevent overtraining systems.


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

Grom

Uporabniški avatar

Šefe

Vnosov: 63865

Pridružen: Če sep 23, 2004 18:35

Odgovor Sr apr 18, 2018 05:53

Re: The Muscle Prof Academy II

The primary muscles of the glutes include the gluteus maximus and the gluteus medius. The lower portion of the glute max makes up ~60% of the total glutes and the primary function is hip extension or moving the leg backwards, such as a deadlift.

However, the upper portion of the glute max and the glute med make up ~40% of the total glutes. These muscles are primary used for lifting the leg to side (abduction) and externally rotating the leg, similar to what you would do when performing lateral banded walking.


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

Grom

Uporabniški avatar

Šefe

Vnosov: 63865

Pridružen: Če sep 23, 2004 18:35

Odgovor Sr apr 18, 2018 05:55

Re: The Muscle Prof Academy II

How heavy should you train on glute day?
-
You should mix it up!
-
The glutes are made up of ~50% fast twitch and ~50% slow twitch muscle fibers. Therefore, you should train them with both high intensity heavy weight and lower intensity lighter weight. You can also include lighter weight explosive exercises such as plyometric training.


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

Grom

Uporabniški avatar

Šefe

Vnosov: 63865

Pridružen: Če sep 23, 2004 18:35

Odgovor Če apr 19, 2018 19:27

Re: The Muscle Prof Academy II

As you may have noticed on some exercises you may be able to feel a muscle working differently at different parts of the movement. Let’s take a bicep curl for example. During a bicep curl the beginning portion of the movement is more difficult. This is because you have the forces of gravity and angles working against you. This is a concept known as mechanical advantage.
-
However, in reference to glute training the same general concept applies. As we discussed previously a function of the glutes is to extend the hips. Therefore, when you perform a squat, at the bottom of the movement the glutes are disengaged. On the other hand, towards to the end of the movement (squat) your hips are fully extended, which causes the glutes to be engaged.
-
If you want to make the movement even more difficult then add resistance bands! If you recall from last week’s Muscle PhD Academy, we discussed the use of resistance bands to “accommodate” the movement. Adding resistance bands will increase difficulty towards the end of the movement therefore making that part of the movement more difficult.

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

Grom

Uporabniški avatar

Šefe

Vnosov: 63865

Pridružen: Če sep 23, 2004 18:35

Odgovor Pe apr 20, 2018 06:08

Re: The Muscle Prof Academy II

What is your favorite exercise for building the glutes? Squats or hip thrusts?
-
Dr. @bretcontreras1 showed that hip thrusts (glute bridges, glute thrusts) activate the glutes MORE than squats. This is in both the upper and lower glutes. He also found that squats activate the quads more than the glutes. Therefore, if you want to grow the glutes, I would recommend doing hip thrusts over squats!

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

Grom

Uporabniški avatar

Šefe

Vnosov: 63865

Pridružen: Če sep 23, 2004 18:35

Odgovor To apr 24, 2018 16:51

Re: The Muscle Prof Academy II

Today’s topic in The Muscle PhD Academy addresses the front and back squat variations. The front squat causes individuals to sit upright during the movement relative to a backsquat, which causes more forward lean of the trunk. Forward lean slightly engages the hamstrings more and takes some tension off of the quads. Therefore, even though the front squat does not allow for as much weight lifted it does cause relatively greater activation of the quads and may be less stressful on the back. Ultimately, both variations of the squat will be excellent sources of quadriceps growth.

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

Grom

Uporabniški avatar

Šefe

Vnosov: 63865

Pridružen: Če sep 23, 2004 18:35

Odgovor Sr apr 25, 2018 05:46

Re: The Muscle Prof Academy II

Wide stance squats don’t increase or decrease quad activation. However wide stance squats do activate the glutes more. Thus, close stance squats are more of an isolation activity for the quads than wide stance.

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

Vrni se na Vse o vadbi v fitnes centru

Kdo je prisoten

Po forumu brska: 0 registriranih uporabnikov in 2 gostov


 
Warrior Solo Bar 35 g Postani Fit
 
Powered by phpBB © 2000, 2002, 2005, 2007 phpBB Group.
.