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The Muscle Prof Academy

Moderatorji: UrosS, Metka, Stasa, Grom

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Sr avg 30, 2017 06:09

Re: The Muscle Prof Academy

This week in The Muscle PhD Academy we are discussing chest anatomy, mechanics, and movements. We are going to use this information and apply it to optimizing your chest training!

We see that the chest has two primary muscles including the pectoralis major and pectoralis minor. The pectoralis major is the primary muscle that you see when you look at the chest. This muscle is further divided into two heads; sternal and clavicular. The sternal head makes up 70-80% of the chest mass and the clavicular head makes up 20-30% of the chest mass.

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Po sep 04, 2017 18:07

Re: The Muscle Prof Academy

If you recall from last week's The Muscle PhD Academy we discussed the mechanics and movements of the chest. This week we are going to take that information into more detail to discuss training the pectoralis minor, the impact of grip width on chest activation, how bench angle influences chest gains, and exercise variation to optimize your chest training.


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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor To sep 05, 2017 06:08

Re: The Muscle Prof Academy

Who wants a bigger bench press?
I know I do and one of the quickest ways to achieve this is through training the pec minor. The pec major makes up the majority of the chest, but the pec minor is crucial for that 4 plate bench press. This muscle is responsible for the stability of the shoulders. Therefore, to increase your strength and optimize your growth, using exercises such as dips, dumbbell pullovers, and lat pulldowns is essential for chest training!

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Po sep 18, 2017 01:51

Re: The Muscle Prof Academy

What is training frequency?

Training frequency is essentially how often you train a single body part. A normal bodybuilding split has you training a single body part once/week with excessive volume. However, we know that this may work as you start training, it is not the best approach as you become more trained.

As you become more experienced lifting weight, it becomes easier to plateau. Therefore, you need to start hitting a muscle group more than once/week. This is an example of a high frequency training split.

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Po sep 18, 2017 01:53

Re: The Muscle Prof Academy

Why does increasing training frequency lead to more gains?
When you first start lifting, protein synthesis is increased for a very long time. This study showed that in untrained athletes protein synthesis was elevated 28 hours after exercise. However, in trained athletes protein synthesis fell to baseline much sooner than the untrained group. In addition, the total amount of protein synthesis was higher in the untrained group.
As you become more trained you have to increase training frequency to continue to make gains because you begin to adapt!

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Po sep 18, 2017 01:55

Re: The Muscle Prof Academy

Training arms every day can be the solution to growing the 22-inch guns.
Research shows that training more frequently can not only increase strength but size even when volume is matched! This study compared 3 days of training to 6 days of training measuring quadriceps size. They found that even though volume was the same between both groups, the group training 6 days/week increased quads size over the group training 3-days/week.
Although I do not recommend training every body part every day for long periods of time, I do recommend using this technique to break a plateau. In addition, you can use this technique on lagging body parts for 4-6 weeks to help spark new growth!

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Grom

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Šefe

Vnosov: 63082

Pridružen: Če sep 23, 2004 18:35

Odgovor Po sep 18, 2017 01:58

Re: The Muscle Prof Academy

How can switching from white to wheat bread get you lean?

research shows that insulin resistant people may improve body composition when selecting out lower glycemic foods. Of course one way to do this is to reduce starchy carbs all together and stick with vegetables. However, transitioning to this can be difficult. Thus selecting better quality versions of the foods those individuals eat may be of benefit. Wheat bread contains all parts of the whole grain, which means that it is higher in fiber and nutrients, where as white bread has had all of the nutrients removed because of the refining process. Although they have almost identical macronutrients, white bread spikes your blood sugar and wheat bread causes a low rise in blood sugar. Excessive spikes in blood sugar can cause you to store body fat. Of course many wheat breads are not ideal. According to Dr Layman selecting foods like breads that have a fiber to total carb ratio that does not exceed 5 is ideal. This means bread that has 16 grams of carbs and 4 grams of fiber, the ratio is 4. Layman would suggest this is a more acceptable ratio.

Switching from white to wheat bread is a small change that you can make to make your diet more effective when getting lean!


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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Po sep 18, 2017 02:00

Re: The Muscle Prof Academy

This week we are discussing how frequency can lead to more gains.
A big question you may have is, "How do I increase the frequency of my training? Chest days cannot be compromised." I am here to tell you that it is quite an easy thing to do!
For example, I took a standard leg day, which most would do in one day, and divided it among three days. You may not be as sore from this style of training, but you will find that you will be able to train at a higher intensity. The ability to train at a higher intensity will result in more gains!

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Grom

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Šefe

Vnosov: 63082

Pridružen: Če sep 23, 2004 18:35

Odgovor Po sep 18, 2017 02:02

Re: The Muscle Prof Academy

This is an example of a full body workout that can be done 2-3 days/week to increase frequency of training. I would recommend switching up the exercises to add variation. For example, instead of front squat, RDL's, bent over row, and dumbbell press, you can substitute hack squat, deadlift, incline dumbbell row, and barbell bench press! With this training style you are targeting every primary muscle group and indirectly hitting smaller muscle groups.
If you have become stagnant in your current routine, use the concepts that we have discussed this week to increase frequency and make new gainSlika s!
Vabljeni na moje spletne strani: www.gaspergrom.com
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Grom

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Šefe

Vnosov: 63082

Pridružen: Če sep 23, 2004 18:35

Odgovor Po sep 18, 2017 02:11

Re: The Muscle Prof Academy

Have you ever tried alpha-GPC?

This is a choline supplement that has been shown to be beneficial at increasing energy, focus, and performance. Alpha-GPC is among a class of compounds called Nootropics. It is a supplement that has the ability to cross the blood brain barrier and donate its choline to produce acetylcholine.

Many use Alpha-GPC for its cognitive benefit through increasing focus, mental alertness, energy, mood, and memory. It also has some validity for 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 acetylcholine similar to that of caffeine. Therefore, it can be used to replace or enhance the effects of caffeine. Research shows that doses of 200-600mg 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!

De Ferra, L., Hagerman, S. L., Purpura, M., Jaeger, R., Hagerman, C., & Zenoni, M. (2016). U.S. Patent Application No. 14/993,926.

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Grom

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Šefe

Vnosov: 63082

Pridružen: Če sep 23, 2004 18:35

Odgovor Po sep 18, 2017 02:14

Re: The Muscle Prof Academy

This week in The Muscle PhD Academy we are discussing advanced training variables for muscle growth.

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Vabljeni na moje spletne strani: www.gaspergrom.com
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Grom

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Šefe

Vnosov: 63082

Pridružen: Če sep 23, 2004 18:35

Odgovor So sep 23, 2017 05:41

Re: The Muscle Prof Academy

In this week's The Muscle PhD workout of the week, we utilize the advanced training variables that we discussed in the academy lessons to optimize your leg training.
You'll notice that we include supersets, eccentric training, and drop sets. Give this workout a try and let me know what you think!

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Grom

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Šefe

Vnosov: 63082

Pridružen: Če sep 23, 2004 18:35

Odgovor So sep 23, 2017 05:42

Re: The Muscle Prof Academy

Do you incorporate supersets it your training?
If your goal is getting shredded, then this is a great tool to use! Research shows that supersets almost double your metabolism compared to traditional sets. Therefore, if you're in a cutting phase, supersets will not only increase your metabolism but it will also increase the time-efficiency of your training!

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Grom

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Šefe

Vnosov: 63082

Pridružen: Če sep 23, 2004 18:35

Odgovor So sep 23, 2017 05:44

Re: The Muscle Prof Academy

Does eccentric training cause muscle growth?!
It absolutely does, but only when the weight lifted eccentrically is heavier than what you can lift concentrically.
Let's use this example.
If you were to purely do a biceps curl concentrically (the upwards portion) with 100 pounds for 8 reps, you would get more muscle growth than if you were to lift the weight eccentrically (the downward portion). However, if you were to lift 130 pounds eccentrically and get help on the concentric portion, you would have more muscle growth!
Remember to tune in tomorrow at 3:00pm for a live lesson on training frequency!

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Vabljeni na moje spletne strani: www.gaspergrom.com
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Grom

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Šefe

Vnosov: 63082

Pridružen: Če sep 23, 2004 18:35

Odgovor So sep 23, 2017 05:45

Re: The Muscle Prof Academy

Who loves chasing the pump with super high rep training?
This can be awesome for making gains! Research shows that high rep training at a very low intensity (30% 1RM) can cause similar muscle gains to training at a very high intensity (80% 1RM). This means that you can use both techniques in your training to optimize your gains.

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