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Danes je To sep 29, 2020 10:43

The Muscle Prof Academy

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Pe apr 28, 2017 07:14

Re: The Muscle Prof Academy

How do you train your glutes? With heavy weight and low reps? Or light weight and high reps? The research shows that doing both is best for glute gains! The glutes are 50% fast twitch and 50% slow twitch muscle fibers. This means that half of you workouts should be working at 60-80% 1RM for 6-12 reps and the other half should be working at 50-60% intensity for 12-20 reps or even failure!

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor So apr 29, 2017 06:59

Re: The Muscle Prof Academy

What is hyperplasia? This is a phenomena that causes an increase in the amount of muscle fibers, not simply the size of the muscle fiber (hypertrophy). Research shows that intra-set stretching may cause hyperplasia. This study looked at the effects of intra-set stretching on muscle strength and size. What we found is that when subjects performed sets of calf raises with a 30 second weight stret
ch in between each set, muscle strength and size was increased over a group that simply did calf raises. This shows that intra-set stretching may be a great variable to add to your training program. You can do intra-set stretching with any muscle by performing a weighted stretch in the lengthened position of a movement for 10-30 seconds.


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Pridružen: Če sep 23, 2004 18:35

Odgovor Sr maj 03, 2017 03:06

Re: The Muscle Prof Academy

Did you read The Muscle Phd Academy lesson on Cassia Cinnamon yesterday? Berberine builds off of that topic. Berberine is from the konjac root and has been shown to have many beneficial effects on insulin sensitivity. This study compared three different diets including a normal diet, a fast food diet, and a fast food diet with the addition of berberine. What they found is that when eating a fast food diet subjects gained a lot of body fat, but when they ate a fast food diet with berberine, they did not gain nearly as much body fat. I recommend taking 0.5g of berberine prior to meals for a total of 1.5-3.0g/day if your goal is to lose body fat.

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Pridružen: Če sep 23, 2004 18:35

Odgovor Sr maj 03, 2017 03:07

Re: The Muscle Prof Academy

What are your favorite recipes with cinnamon?
This study showed that when people consumed 6g of Cassia Cinnamon with rice pudding, their blood sugar response was significantly lower than if they didn't consume cinnamon. This is because Cassia Cinnamon has the ability to increase insulin sensitivity or how you utilize carbs.

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Pridružen: Če okt 31, 2013 13:38

Odgovor Sr maj 03, 2017 18:19

Re: The Muscle Prof Academy

What are your favorite supplements for increasing performance?
Many like to supplement with Arginine because it is speculated that arginine increases nitric oxide in the blood. An increase in nitric oxide causes vasodilation of blood vessels, which allows more blood and nutrients to the working muscle. However, when taken orally arginine is broken down by gut enzymes and is rendered ineffective. However, citrulline, which produces arginine in your body does not get broken down by gut enzymes. This study looked at the effects of 750mg of arginine, 750mg of citrulline, and 1500mg of citrulline on blood arginine levels. What they found is that 1500mg of citrulline significantly increased blood arginine over arginine alone! They also found that supplementing with citrulline increased repetitions to failure over a placebo. I recommend citrulline in a dose of 6-8g because new research shows that this is the most effective dose!
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Pridružen: Če okt 31, 2013 13:38

Odgovor Če maj 04, 2017 18:12

Re: The Muscle Prof Academy

What's your favorite protein flavor?
When reading a protein label it is important to understand that whey protein (of any variety) and BCAA's (Leucine, Isoleucine, and Valine) should be the only protein sources on your protein label. It is known that protein supplements may contain individual amino acids such as lysine, glycine, or even creatine to simply increase the nitrogen content of the supplement. All protein, including creatine, contains nitrogen. Therefore, amino spiking is when cheaper, non-essential amino acids are added to a protein powder to increase the protein content. Be aware of this when reading protein labels to optimize the product you're consuming!
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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Pe maj 05, 2017 19:04

Re: The Muscle Prof Academy

Ever wonder why it’s so hard to get GAIN MUSCLE?! Myostatin binding to muscle stops it from growing to its full potential. A substance called Follistatin binds to the receptor thereby blocking myostatin. Recent research has found that our favorite treat, dark chocolate (70% or higher) actually contains a substance that may increase Follistatin! That substance is known as Epicatechin and a recent pilot study in middle aged subjects found that 150 mg increased follistatin by 50% along with strength. While we need more research to find out how much muscle you can actually gain we believe that you’d likely need 75 grams of cocoa daily to get these benefits.


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Pridružen: Če sep 23, 2004 18:35

Odgovor So maj 06, 2017 04:39

Re: The Muscle Prof Academy

Insulin sensitivity refers to the ability of insulin to “talk” to tissue. We are of course primarily interested in liver and muscle insulin sensitivity. If insulin sensitivity is high in these tissues then you need very little insulin to increase glucose uptake, glycogen storage, and the converting of glucose into rapid useable energy (Gulli et al., 1992). On the other hand, if you are insulin resistant the opposite occurs in that you need a lot of insulin to do the same job! Generally speaking when insulin is drastically high then the use of fat as fuel is drastically impaired. In addition, insulin drives blood towards muscle giving a full, nutrient rich, round look.


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Pridružen: Če sep 23, 2004 18:35

Odgovor Ne maj 07, 2017 03:11

Re: The Muscle Prof Academy

Epicatechin is a flavinol found in dark chocolate, blackberries, apples and Ginger. Epichatechin increases Nitric Oxide by preventing its breakdown which may increase the capacity of muscles to grow. As discussed yesterday Epicatechin may also partially block myostatin, thereby increasing gains. Efficacious doses of this substance range from 150 to 200 mgs daily. While this sounds great on paper, research is limited and its true effects on muscle growth need to be investigated further.

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Pridružen: Če okt 31, 2013 13:38

Odgovor Po maj 08, 2017 20:26

Re: The Muscle Prof Academy

How do you do your HIIT?
If you checked out the new article released on insulin sensitivity last week (link in bio) on themusclephd.com, you'll see that HIIT is a way to improve insulin sensitivity.
This study put HIIT to the test. Before and after the study, subjects drank 75g of pure glucose. Their blood glucose and insulin responses were monitored 2 hours after they drank the shake. After 2 weeks of HIIT training (4-6, 30 second sprints for a total of 15 minutes) participants reduced blood glucose and insulin response to the same 75g of carbohydrates!
The speculated mechanism for this to occur is the increase in AMPK, the cells fuel gauge. As AMPK increases in the cell it causes an increase in GLUT4 glucose receptors, which allow glucose into the cell. Therefore, HIIT is a great option for improving insulin sensitivity!
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Pridružen: Če sep 23, 2004 18:35

Odgovor Če maj 11, 2017 05:24

Re: The Muscle Prof Academy

What is intent?
engaging and activating the muscle before weight is even moved. We put this idea to the test. We attached EMGs to Ben's quads and had him perform three sets. The first was a very heavy set without intent, the second was a moderate weight set with intent, and the third was a heavy set with intent. We found that when Ben engaged the target muscle and squeezed it before even moving the weight, muscle activation was higher on both the
moderate and heavy weight sets as compared to the heavy weight set without intent.
The mechanism of action here is the activation of the muscle. If you activate the muscle, then move the weight you are going to engage more of the muscle than simply moving the weight from point A to B.
Many will say that you should go into the gym and just lift heavy weight. However, this is not necessarily true. If you want to reap the benefits of lifting for hypertrophy, then you should focus on maximally contracting a muscle during the movement as opposed to just moving the weight from point A to B.



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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Če maj 11, 2017 05:27

Re: The Muscle Prof Academy

Do you use failure training to make gains?
Failure training is common in many body building training protocols, however is it beneficial to make gains? The answer is: it depends.
We know that total volume (sets x reps x weight) is a large driver for hypertrophy. We also know that going to failure causes a decrease in volume. This study showed that going to failure on each set decreased total volume compared to going to failure on only the last set.
The speculated mechanism for this is central fatigue. Central fatigue is when your central nervous system (brain and spinal cord) have a reduced signal going to the muscles. Therefore, if you want to optimize volume only go to failure on the last set!

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Pe maj 12, 2017 05:17

Re: The Muscle Prof Academy

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!


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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Po maj 15, 2017 05:34

Re: The Muscle Prof Academy

If you remember yesterday’s Food Fact Friday on beef protein, I discussed the idea that whey protein and beef protein have a very similar essential amino acid (EEAs) profile. EEAs are amino acids that you must get from your diet because your body does not make them. One of these amino acids is leucine, which is also one of the branched chain amino acids (BCAAs). Leucine has been shown in the research on many occasions to be a nutritional trigger for protein synthesis. Animal protein sources and animal protein supplements have ~1g of leucine per 10g of protein.

Research shows that it requires 2-4g of leucine to stimulate muscle protein synthesis. Therefore, consuming 20-40g of an animal protein source or an animal protein supplement per meal is enough protein to stimulate muscle protein synthesis, which may lead to more gains!

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Šefe

Vnosov: 63980

Pridružen: Če sep 23, 2004 18:35

Odgovor Po maj 15, 2017 05:35

Re: The Muscle Prof Academy

If you remember yesterday’s Food Fact Friday on beef protein, I discussed the idea that whey protein and beef protein have a very similar essential amino acid (EEAs) profile. EEAs are amino acids that you must get from your diet because your body does not make them. One of these amino acids is leucine, which is also one of the branched chain amino acids (BCAAs). Leucine has been shown in the research on many occasions to be a nutritional trigger for protein synthesis. Animal protein sources and animal protein supplements have ~1g of leucine per 10g of protein.

Research shows that it requires 2-4g of leucine to stimulate muscle protein synthesis. Therefore, consuming 20-40g of an animal protein source or an animal protein supplement per meal is enough protein to stimulate muscle protein synthesis, which may lead to more gains!

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