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The Muscle Prof Academy

Moderatorji: UrosS, Metka, Stasa, Grom

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vidorando

Posting Freak

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Pridružen: Če okt 31, 2013 13:38

Odgovor Če feb 23, 2017 08:14

Re: The Muscle Prof Academy

Today’s topic in The Muscle PhD Academy builds on shoulder training. The shoulders are made up of 50% fast twitch and 50% slow twitch muscle fibers, which means that they can be trained with both heavy weight and low reps as well as light weight and high reps. 50% of the time you should be training shoulders with 6-12 reps at 60-80% of your 1RM and the other 50% of the time you should be training shoulders with 12+ reps at 50-60% of your 1RM. If you remember from yesterday’s lesson, the shoulders are made up of three primary muscles. Therefore, you should use this technique for each of the shoulder muscles!.
rsz_16729029_1116352455154827_2866105374613487496_n.jpg
Nimate dovoljenj za ogled prilog tega prispevka.
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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Pe feb 24, 2017 05:20

Re: The Muscle Prof Academy

This lesson in The Muscle PhD Academy investigates hand placement in regards to overhead press and shoulders. Hand placement on the bar does determine the shoulder muscle that is primarily engaged. For example, if you use a more narrow grip you are going to target the front (anterior) deltoid. However, if you use a wider grip you are going to target the middle (medial) deltoid.

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Ne feb 26, 2017 07:33

Re: The Muscle Prof Academy

Can standing during a dumbbell shoulder press impact muscle activation?
The answer is yes!
This research shows that going from seated to standing dumbbell press may increase activation up to 24%! This may be caused by the need for more stabilization in the deltoids to maintain proper form. You may not be able to lift as much weight, however you will engage more of the targeted muscle. Switching up your shoulder day routine may be in your best interest to optimize gains!



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Grom

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Šefe

Vnosov: 63955

Pridružen: Če sep 23, 2004 18:35

Odgovor Po feb 27, 2017 05:05

Re: The Muscle Prof Academy

Creatine is by far one of the most researched supplements on the market. The claims behind creatine are that it helps increase strength, power, and size. Not only that, newer research shows that it may also have neurological benefits.
What is creatine and how does it work?
Creatine is a molecule produced by the body that essentially stores energy. Not energy as in caffeine that makes you "wake up," but energy that allows your body to function (
i.e., move); we call this ATP. Creatine contributes to the Creatine-phosphate energy system in your muscles that is used during the first 10 seconds of exercise. When you supplement with creatine this energy system becomes saturated with enough creatine it allows you to become bigger, faster, and stronger.
Take home messages:
1) 5g per day, no loading
2) Creatine monohydrate, no other creatine has enough research to show it's more effective that standard creatine monohydrate
3) Increase water intake when supplementing, it will not cause bloating at 5g per day with sufficient water

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vidorando

Posting Freak

Vnosov: 2143

Pridružen: Če okt 31, 2013 13:38

Odgovor To mar 07, 2017 18:47

Re: The Muscle Prof Academy

Can the angle of a barbell bench press change deltoid activation?

The answer is yes.

This study shows that as the angle from decline press to incline press increases the activation of the front deltoid increases! Therefore, to increase activation in the deltoid opt for presses that are at a steep incline or vertical.


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Nimate dovoljenj za ogled prilog tega prispevka.
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vidorando

Posting Freak

Vnosov: 2143

Pridružen: Če okt 31, 2013 13:38

Odgovor Če mar 09, 2017 08:45

Re: The Muscle Prof Academy

This study showed that when using a wide grip for upright rows you increased middle deltoid activation. However, when you used a closer grip you decreased deltoid activation and increased biceps activation. Therefore, if you want to put an emphasis on middle deltoids use a wider grip on upright rows!
rsz_17202921_1127905720666167_3566873790290120116_n.jpg
Nimate dovoljenj za ogled prilog tega prispevka.
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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Če mar 09, 2017 21:56

Re: The Muscle Prof Academy

The front/anterior and middle deltoids are mechanically wired to function optimally around 60 to 120 degrees (arms above the eyes) on both front and side raise exercises. Given that the force of a weight is mechanically peaked at 90 degrees, it would follow the focusing efforts in the middle range of the motion. Particular emphasis should be placed when the arm is parallel with the ground causing optimal muscle activation.

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Grom

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Šefe

Vnosov: 63955

Pridružen: Če sep 23, 2004 18:35

Odgovor Pe mar 10, 2017 18:30

Re: The Muscle Prof Academy

The rear deltoids are mechanically wired to function optimally in the middle range of a horizontal lateral movement. However, dumbbells peak in their line of force at the top range of motion, where the rear delts do not function well. For this reason using cables or machines and stressing the middle range of motion can optimize rear delt growth.

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vidorando

Posting Freak

Vnosov: 2143

Pridružen: Če okt 31, 2013 13:38

Odgovor Po mar 13, 2017 20:17

Re: The Muscle Prof Academy

One of the ways that resistance training builds muscle is by increasing the muscles sensitivity to protein after exercise. This study also shows that training may temporarily increase the ability to use more high-quality protein in a single sitting. This week's questions will answer (1) does the timing of protein intake matter? and (2) how long does this window last? As you will see it depends on your training status!
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Nimate dovoljenj za ogled prilog tega prispevka.
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Grom

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Šefe

Vnosov: 63955

Pridružen: Če sep 23, 2004 18:35

Odgovor Če mar 16, 2017 13:15

Re: The Muscle Prof Academy

Contrary to popular belief very few training studies have actually studied protein timing in trained athletes. In 2006, Dr. Paul Cribb conducted the most comprehensive study to date on the subject. Specifically these scientists gave protein and creatine pre and post workout over 10 weeks vs giving that same supplement in the morning and evening. They found that bodybuilders consuming the supplement pre and post exercise made greater gains at both the cellular and whole body level. Their bodyfat percentage was lower and they gained more strength. Based on yesterdays and todays post we recommend that trained individuals provide ample protein around training.


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Grom

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Šefe

Vnosov: 63955

Pridružen: Če sep 23, 2004 18:35

Odgovor So mar 18, 2017 06:24

Re: The Muscle Prof Academy

The quality of protein is determined by its essential amino acid content (the amino acids which must come from your diet). However, the rate that those amino acids appear in your blood is also critical for muscle growth; particularly after a workout. This study showed that a more rapidly digested protein was more anabolic than a slowly digesting protein. Studies have also shown that a combination can be acceptable. Thus, after you train try and consume at least part of your protein from a fast digesting source such as egg whites or whey.

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Grom

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Šefe

Vnosov: 63955

Pridružen: Če sep 23, 2004 18:35

Odgovor Sr mar 22, 2017 05:54

Re: The Muscle Prof Academy

The traps are made up of 3 regions; the upper, middle, and lower regions. The upper region originates on the back of the skull (occipital bone) and connects along the spine & ligaments of the vertebrate of the neck. They then insert on the outer part of your collar bone (clavicle).

The upper traps work by
1) Shrugging the shoulders upwards (shrugs)
2) Extending the neck backwards (neck extensions)
3) Rotating the shoulder upwards as you go past 90 degrees on side laterals, or with overhead flies

The middle and lower traps originate along the mid spine and insert along the outer to inner part of the shoulder blades (spine of the scapula). They work to retract the scapula (squeeze the shoulder blades together as occurs with seated cable rows), and to lower the shoulders (scapula depression) as in a literal reverse shrug using a lat pulldown!

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Grom

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Šefe

Vnosov: 63955

Pridružen: Če sep 23, 2004 18:35

Odgovor Če mar 23, 2017 15:01

Re: The Muscle Prof Academy

Today’s topic in The Muscle PhD Academy builds on training traps. The traps are made up of 45% fast-twitch and 55% slow-twitch muscle fibers in trained powerlifters. This means that they can be trained with both heavy weight & low reps as well as light weight & high reps. Half the time you should be training traps with 6-12 reps at 60-80% of your 1RM. The other half you should be training traps with 12+ reps at 50-60% of your 1RM. If you remember from yesterday’s lesson, the traps are made up of three primary regions. Therefore, you should use this technique for each of the trap regions.

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

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Šefe

Vnosov: 63955

Pridružen: Če sep 23, 2004 18:35

Odgovor Pe mar 24, 2017 19:06

Re: The Muscle Prof Academy

The upper traps do not only shrug the shoulders upwards, but also rotate the scapula. By starting with your arms about 30 degrees away from your sides you take advantage of upward rotation and elevation (upward shrugging). Using two compared to one trap-action causes more muscle engagement!

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Grom

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Šefe

Vnosov: 63955

Pridružen: Če sep 23, 2004 18:35

Odgovor Pe mar 24, 2017 19:07

Re: The Muscle Prof Academy

If you look at a deadlift as three different parts you'll see the beginning, middle, and end phases. The beginning phase is from the floor to mid shin. The middle phase is mid shin to mid thigh. The end phase is mid thigh to lockout at the top. Research shows that upper traps are maximally activated during the middle phase of the lift (mid shin to mid thigh). Therefore, rack pulls starting at the mid shin may be great for peak upper trap activation!

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