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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 Ne mar 26, 2017 06:25

Re: The Muscle Prof Academy

This week in The Muscle PhD Academy we discussed training the traps. This first lesson looked at the anatomy of the traps, which includes the upper, middle, and lower traps. The upper traps are responsible for shrugging the shoulders upwards and the middle/lower traps are responsible for bringing your shoulders together & downwards. The second lesson looked at the muscle fiber make-up of the traps. The traps are 55% slow twitch and 45% fast twitch muscle fibers. Therefore, yo
u should train train them evenly with both heavy weight & low reps as well as low weight & high reps. The third lesson looked at trap activation during a deadlift. We know that during the second phase of a deadlift (mid shin to mid thigh) the upper traps are activated more than the first phase and the third phase. Therefore, doing rack pulls may be beneficial for upper trap growth. The final lesson looked at shrug variations on muscle activation. We find that if you position your arms about 30º away from your body, trap activation is increased.



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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor To apr 04, 2017 04:31

Re: The Muscle Prof Academy

The Latissimus Dorsi provides back width. It originates around the mid spine (end of the thoracic lumbar region) to the end of the spine, the ribs, and even connects to the hip bones (Illiac crest of hips) and connective tissue of the gluteus maximus! It inserts on the upper arm in a groove carved out by the biceps (bicipital groove). Since there is a connection to the upper arm, they effectively
serve to adduct (bring your arm to your sides) and extend the arm (bring your arm backwards). Wide grip lat pulldowns target adduction while close grip lat pulldowns, seated rows with palms facing towards you or straight arm pulldowns target the extension action. The rhomboids and center traps provide midd & upper back thickness. These originate along the upper & midd spine and insert on the scapula (shoulder blades). They act when you retract your scapula (squeeze shoulder blades together). Thus, any seated wide grip row where you have to squeeze your shoulders together will maximally activate the center back.

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Če apr 06, 2017 06:49

Re: The Muscle Prof Academy

Today’s topic in The Muscle PhD Academy builds on a concept that Ben Pakulski IFBB Pro discusses often. That is the concept of intent. The first aspect of intent is to initiate all movements first with the target muscle groups. The center traps and rhomboids act to retract your scapula (squeeze shoulder blades together). This found that by starting a rowing movement by retracting the scapula, subjects slightly increased center back activation. This is critical as many individuals initiate a rowing movement with their arms and potentially miss out on a great deal of back development!

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Pe apr 07, 2017 12:34

Re: The Muscle Prof Academy

Today’s topic in The Muscle PhD Academy builds on lats and traps training. The center back (rhomboids and mid traps) are made up of 45% fast twitch and 55% slow twitch muscle fibers. This means that they can be trained with both heavy weight & low reps as well as light weight & high reps. Likely, 60% of the time you should be training the center back with 6-8 reps at 70-85% of your 1RM. The other 40% of the time you should be training traps with 12+ reps at 50-60% of your 1RM. On the other hand, you should divide the lats into roughly 50% of the time with heavy loads and the other 50% at lighter loads.


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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor To apr 11, 2017 03:50

Re: The Muscle Prof Academy

Today’s topic in The Muscle PhD Academy is on spinal vs non-spinal loading when performing rowing movements. Two studies show that unloading the spine enhances muscle activation in the lats. This may be because it is easier to focus on the lats when less focus is placed on stabilizing the spine. However, it is possible that with practice that this would change. The take home message is inverted rows, seated cable rows, or lying face forward on bench rows can be powerful tools to build your lats. The second message is when using bent over rows your focus on the lats will likely need to be that much stronger.

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Če apr 13, 2017 04:37

Re: The Muscle Prof Academy

Mechanically the lats function the best on the second half of a lat pulldown. This study showed that muscle activation was much higher during the second half of a pulldown than the first. Higher muscle activation indicates greater fast twitch muscle fiber recruitment. However, the lats, or any muscle for that matter, incur greater muscle damage in a more lengthened position. For this reason, to maximize the mechanisms of muscle in the lats you must train them in both a lengthened and shortened position.

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Če apr 13, 2017 04:38

Re: The Muscle Prof Academy

Cuing your training partner while training back to focus on the target muscle can help increase muscle growth in that region. In addition, this study showed that pairing this instruction with touching the region of the back to be targeted was effective at also increasing muscle activation!

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor So apr 15, 2017 17:15

Re: The Muscle Prof Academy

The mechanical advantage changes depending on where your shoulders are flexed. When your arms are raised just below horizontal (70 degrees) the mechanical advantage peaks for the upper lats. Thus, these may be worked best with an overhand grip to the upper abs. However, very little flexion in front of your body (10 degrees shoulder flexion) results in peaked lower & mid lats mechanical advantages. Therefore, to target this aspect of the lats you likely need to do rows to the lower abs.

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vidorando

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Pridružen: Če okt 31, 2013 13:38

Odgovor To apr 18, 2017 07:01

Re: The Muscle Prof Academy

For the next three weeks we will be doing throwbacks, highlights, and new insights to previous infographics. This will include everything that you want to know about exercise, nutrition, and supplementation.
Is protein just for improving muscle?
Many researchers strongly suggests that athletes do not have to consume more than 0.8g of protein per pound of bodyweight (1.5-1.8g/kg). This is based on the idea that protein only has an impact on muscle size. However, Dr. Antonio has recently challenged this belief. In this study he found that ~1.5g/pound of protein led to greater fat loss in a resistance training program, than a group that consumed what was thought to be the upper limit of protein intake to optimize body composition; ~1g/pound. As with many other paradigms, this study shows that we should shift our thoughts and begin thinking of more optimal approaches to change body composition.
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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 Sr apr 19, 2017 04:05

Re: The Muscle Prof Academy

Who else calorie cycles during their diet?

If you don't, then this research may sway your decision to start!

We know that when you restrict calories for extended amounts of time it causes your metabolism to lower. Therefore, when you hit a plateau in your diet it may be harder to lose weight.

Dr. Davoodi and his colleagues set out to answer this question. They had two groups of people that were calorie restricted. One group calorie restricted for 6 weeks. The other group dieted for the same 6 weeks, but used a cyclic approach. They went 11 days at a calorie deficit and 3 days where they could eat what they wanted (ad libitum). What they found is that the group that used the cyclic dieting approach lost MORE body fat and maintained a higher metabolism during the 6 week study. Not only that, in the 4 weeks after the diet the group that calorie cycled maintained an elevated metabolism, whereas the group that restricted for 6 weeks still had a lower metabolism.

Many coaches will implement "cheat meals" throughout a prep/diet. However, this cheat meal shortly increases metabolism. A better approach would be to go periods of calorie restriction then periods of calorie maintenance or even slightly above maintenance!

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Grom

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Šefe

Vnosov: 63955

Pridružen: Če sep 23, 2004 18:35

Odgovor Če apr 20, 2017 03:03

Re: The Muscle Prof Academy

What's your favorite low calorie sweetener?
Stevia is one of my favorites because as you have seen it improves insulin sensitivity! In this study two groups of insulin resistant people consumed either a placebo or stevia with a high carb meal. What the researchers found is that stevia had the ability to maintain a lower blood glucose level than the placebo. Therefore, when you are sweetening foods, especially higher carb foods, stevia may be a great option to make your body more sensitive to the carbs so that they go to your muscles and are not stored as body fat!

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor To apr 25, 2017 03:04

Re: The Muscle Prof Academy

How often do you use Blood Flow Restriction (BFR) Training? For those that do not know, BFR is a technique where you wrap a limb (arm or leg) to restrict blood flow during training. The restriction of blood flow causes a build of metabolic by-products that can potentially trigger growth factors. However, there is a specific tightness that you should wrap a limb. For the legs you should wrap as close to your waist as possible with a broad wrap (knee wrap) at a tightness of 7/10. For the arms, you should wrap as close to your shoulder as possible with a thin wrap (tourniquet) at a tightness of 6/10. The goal here is not to make the wrap as tight as possible because you only want to restrict blood flow returning to the heart (venous), but not going away from the heart (arterial). Veins are closer to the surface than arteries, which is why you should only use a tightness of 7/10 for the legs and 6/10 for the arms. BFR is something that you can use 2-3 times per week for metabolic training. It is also great to use when you are recovering or injured! Give it a try and let me know what you think!

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor To apr 25, 2017 06:41

Re: The Muscle Prof Academy

How often do you change your workout? Research shows that everyday may result in the best gains! With traditional training, what we call linear periodization, intensity (%1RM) is normally increased every week or every few weeks. However, with daily undulating periodization (DUP), your intensity changes every day. This research shows that during 12 weeks of training 3x/week, when training intensity changed daily, subjects made better gains in strength on leg press and bench press. This was compared to a group that changed training intensity every 4 weeks. To make the best gains you may want to change up your training intensity everyday. You can do this by adding variables such as BFR, where training intensity is very low, but you're doing a lot of reps.

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Sr apr 26, 2017 03:33

Re: The Muscle Prof Academy

How heavy do you train your chest? Based on the muscle fiber make-up the training intensity should vary! The pecs are ~60% fast twitch and ~40% slow twitch muscle fibers. Therefore, to target the fast twitch muscle fibers you should train at 60-80% of your 1RM for sets of 6-12, 3/5 workouts. The remaining 2/5 workouts you should train at 50-60% of your 1RM for sets of 12-20, or even failure, to target the slow twitch muscle fibers. Varying the intensity of your workouts when training chest between heavy and light loads may be the best way to make chest gains!

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Grom

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Šefe

Vnosov: 63955

Pridružen: Če sep 23, 2004 18:35

Odgovor Če apr 27, 2017 10:52

Re: The Muscle Prof Academy

How often do you change your workout? Research shows that everyday may result in the best gains! With traditional training, what we call linear periodization, intensity (%1RM) is normally increased every week or every few weeks. However, with daily undulating periodization (DUP), your intensity changes every day. This research shows that during 12 weeks of training 3x/day, when training intensity changed daily, subjects made better gains in strength on leg press and bench press. This was compared to a group that changed training intensity every 4 weeks. To make the best gains you may want to change up your training intensity everyday. You can do this by adding variables such as BFR (see Monday's post), where training intensity is very low, but you're doing a lot of reps.

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