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The Muscle Prof Academy

Moderatorji: UrosS, Metka, Stasa, Grom

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Grom

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Pridružen: Če sep 23, 2004 18:35

Odgovor To feb 02, 2016 02:17

Re: The Muscle Prof Academy

Day one of the Muscle Professor Academy looks at specific targets for weight loss. As you can see there are various ways to reach an end goal through supplementation. Throughout the week we will cover various fat burning supplements that target specific fat loss pathways.

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Sr feb 03, 2016 10:00

Re: The Muscle Prof Academy

Day two of the Muscle Professor Academy looks at a supplement named berberine, which we would categorize as a glucose disposal agent. Berberine lessens the impact of carbohydrates on weight gain. As you can see from this study participants that consumed 0.5g of berberine prior to their meals gained significantly less body fat than the group that consumed strictly a fast food based diet without berberine.

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Pe feb 05, 2016 10:58

Re: The Muscle Prof Academy

Day three of the Muscle Professor Academy looks at the fat loss supplement caffeine. Many people use caffeine in their daily routines. However, if your goal is fat loss then it would be in your best interest to save it for your fat loss program. In this study they found that people not consuming caffeine regularly were able to lose fat and maintain fat loss when caffeine was added into their diets!

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Pe feb 05, 2016 10:59

Re: The Muscle Prof Academy

In day four of the Muscle Professor Academy we're looking at a supplement called glucomannan and its fat loss benefits. Glucomannan is consumed prior to meals to increase the feeling of fullness. In addition, it's known as a prebiotic, which feeds good bacteria for proper gut health. This product works on two mechanisms of fat loss (see post from Monday) by acting as an appetite suppressant as well as improving digestion.


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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Pe feb 12, 2016 22:42

Re: The Muscle Prof Academy

Next week we will be starting month two of The Muscle PhD Academy. The focus will be on muscle gain and we will be going through Periodization, Nutrition, Training Variables and Supplementation for optimal muscle gain.

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Po feb 15, 2016 21:56

Re: The Muscle Prof Academy

Training Adaptations. This is going to be a two part lesson, so make sure you tune in later tonight for lesson two.
In this lesson we are looking at the general adaption syndrome. Specifically, we are looking at the first three parts of this model, which include the Alarm Reaction, Resistance, and Exhaustion stages.
The alarm reaction stage is when the body is faced with a stimulus (i.e., training) that causes a
slight decreases in performance. Think of when you first begin training to the end of the training session. Performance has decreased from doing the first set to doing the last set.

The next phase is the stage of resistance. This is when the body makes GAINS! This occurs during rest/recovery where the body super-compensates to make strength, size, endurance, and neural improvements.
Next comes the stage of exhaustion. This stage is what causes a plateau in gains. It may be brought on by not varying intensity, workload, repetition scheme as well as inadequate rest or poor nutrition.
Come back later this evening for more information on the next part of the general adaptation syndrome.

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Če feb 18, 2016 08:28

Re: The Muscle Prof Academy

linear periodization (I.e., step loading)
Step loading is a tried and true method of designing a strength, endurance, or mixed program. With step loading a program is broken into blocks, each block progressively increases volume and intensity.
As you can see from this diagram each block has four weeks. The first three weeks focus on increasing overall work completed and the fourth week is dedicated to a taper; for r
ecovery. The next block then starts at a higher volume and intensity and the process is repeated.




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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Pe feb 19, 2016 09:04

Re: The Muscle Prof Academy

Day four of The Muscle PhD Academy looks at exercise variation on strength and hypertrophy.
Many of us get caught up doing the same exercises when we go into the gym. However, switching up exercises may be more beneficial than doing the same movements over and over. For example, this study was done by a colleague of mine. They found that even though volume was matched between groups (squat only vs varying exercises) in total leg "work," the group that varied exercises gained more strength and hypertrophy overall. The group that varied exercises grew in all four heads of the quads versus the group that did squats who only grew in two heads of the quads!


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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Po feb 22, 2016 20:44

Re: The Muscle Prof Academy

This week we will be focusing on Nutrition for making gains!

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor To feb 23, 2016 14:59

Re: The Muscle Prof Academy

The first lesson in this week's Muscle PhD Academy looks at protein intake to optimize gains.
In this study by Witard (2014) whey protein was given in doses of 0, 10, 20, and 40 grams at rest and post workout. The researchers then measured muscle protein synthesis in response to each dose of whey protein. At rest 20g of protein was enough to optimize protein synthesis, however post workout it wasn't until 40g of protein was given that protein synthesis was optimized.
Yes, 20
g of protein was enough post workout to stimulate protein synthesis, however it was not optimal. When working towards a goal or looking for a solution we always have to look at what is OPTIMAL. In simple terms, the solution that is the best.



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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Sr feb 24, 2016 07:34

Re: The Muscle Prof Academy

We are looking at dietary fat and testosterone.

Fat doesn’t make you fat contrary to popular belief. If your goal is muscle gain it may actually be beneficial to consume more fat. In this study, researchers looked at fat consumption in regards to testosterone. The individuals that consumed more fat had more testosterone in their blood. Furthermore, the people that consumed more saturated fats (butter, coconut oil, ect.) had even more elevated testosterone. This is because fats, specifically saturated fats, are required to produce testosterone. We all know that testosterone is crucial for muscle gain. On a side note, the same researchers looked at testosterone after two compound exercises (bench press and jump squat) and they found that after bouts of these exercises testosterone was elevated above baseline. The take home message is not to be afraid of fats or compound exercises because they may be helpful in making gains!

Citation: Volek, J. S., Kraemer, W. J., Bush, J.A., Incledon, T., Boetes, M. (1997). Testosterone and Cortisol in Relationship to Dietary Nutrients and Resistance Exercise. Journal of Applied Physiology, Volume 82, Issue 1, 49-54.

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Grom

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Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor Če feb 25, 2016 11:59

Re: The Muscle Prof Academy

Who doesn't love a great bulk where you can eat pizza, french fries, and donuts? Well, if your goal is to put on muscle while staying fairly lean, then this might not be the best approach.
In three separate studies where subjects were fed 6000+ calories per day, 4000+ calories per day, and 1000 calories over there daily needs all exhibited signs on insulin resistance. This means that their body's started to be less sensitive to
...
carbohydrates. What does this mean for muscle? Well, if your body can't use carbohydrates effectively then they may not be used to build muscle, which may lead to excess fat gain.

My recommendation is when bulking increase calories slowly. Don't go overboard right from the beginning. Maybe start with 200-300 extra calories per day, evaluate how you respond, then continue to slowly increase calories. This will help with putting on lean muscle and not gaining too much body fat.
Boden, G., et al. (2015). Excessive Caloric Intake Acutely Causes
Oxidative Stress, GLUT4 Carbonylation, and insulin Resistance in Healthy Men.
Science Translation Medicine, Volume 7, Issue 304, 304-307, DOI:
10.1126/scitranslmed.aac4765
Johannsen, D.L., et al. (2014). Effect of 8 Weeks of Overfeeding on
Ectopic Fat Deposition and Insulin Sensitivity: Testing the “Adipose Tissue
Expandability” Hypothesis. Diabetes Care, Volume 37, Issue 10, 2789-2797,
DOI: 10.2337/dc14-076
Oppert, J.M., et al,. (1995). Plasma Glucose, Insulin, and Glucagon Before and After
Long-term Overfeeding in Identical Twins. Metabolism, Volume 44, Issue 1, 96-
105, DOI:10.1016/0026-0495(95)90295-3

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Grom

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Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor So feb 27, 2016 04:50

Re: The Muscle Prof Academy

Today we discuss alcohol and building muscle.
We all like to make gains, right? Unfortunately sometimes we like to go out a have a few drinks. If your goal is building muscle I wouldn't recommend drinking after your training session. In this study researchers looked at the muscle protein synthesis after training when subjects either consumed whey protein, whey protein and alcohol, or carbohydrates and alcohol. What they found is
that when whey protein was consumed by itself muscle protein synthesis, or the trigger to build muscle, increased by 109%. However, when the same amount of whey protein was consumed with alcohol muscle protein synthesis only increased 57% That's almost a 50% decrease in your body's ability to build muscle! What this shows is that when alcohol is consumed your body may slow down the muscle building process so that it can digest the alcohol. The take home message is that if you're going to consume alcohol make sure you do it on days that you don't train to maximize gains!


Parr, E. B., et al. (2014). Alcohol Ingestion Impairs Maximal Post-Exercise
Rates of Myofibrillar Protein Synthesis Following a Single Bout of Concurrent
Training. PLOS One, Volume 9, Issue 2, DOI: 10.1371/journal.pone.0088384

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Po feb 29, 2016 19:38

Re: The Muscle Prof Academy

Our main focus this month is making strength and size gains. We've discussed periodization models and nutrition in the previous two week's. However, this week we are discussing acute training variables.

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor To mar 01, 2016 03:37

Re: The Muscle Prof Academy

Today we are talking about high repetition training.
How many of you have heard that you always have to lift heavy to grow? Well in this study the researchers put that theory to the test. They looked at lifting at 80% of the one rep max (1RM) versus lifting at 30% of the 1RM. After the intervention they found that lifting at 30% of the 1RM resulted in the same growth as lifting at 80% of the 1RM.
The common denominator between bo
th lifting protocols is that they lifted a high volume (reps x sets x weight). This shows that you don't always have to lift heavy to make your muscles grow! I recommend breaking you training into low load-high rep days and high load-low rep days to spark new growth!




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