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The Muscle Prof Academy

Moderatorji: UrosS, Metka, Stasa, Grom

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Pridružen: Če okt 31, 2013 13:38

Odgovor Po maj 15, 2017 20:12

Re: The Muscle Prof Academy

The quadriceps are four powerful muscles which include: the rectus femoris, the vastus lateralis, the vastus medialis, and the vastus intermedius. The three vastus muscles originate (begin/attach) to the upper part of the femur or thigh bone and cross the knee joint. This means their main job is to extend the knee as occurs in leg extensions and squats. The Rectus femoris crosses the hip joint and attaches to the front of the hip (inferior iliac spine) and also crosses the knee joint. This means they have two functions: (1) to extend the knee and (2) to lift your knee up towards your body (hip flexion). This means you can target the rectus femoris by doing hanging leg raises as well as lunges!
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Pridružen: Če okt 31, 2013 13:38

Odgovor To maj 16, 2017 19:16

Re: The Muscle Prof Academy

Today’s topic in The Muscle PhD Academy builds on quadriceps training. The quadriceps muscle fiber type distribution varies depending on the region looked at. For example, the rectus femoris is only about 40 % slow, while the vastus lateralis is about 50 % slow. Still, further scientists have found that the vastus medialis ranges from 40 to 60 % fast. What this tells us is that the quads should be trained with heavy (4-8 reps; 2-5 minutes rest), moderate (8-12 reps; 90 seconds rest), light (12+ reps; 30-60 seconds rest), and even in super and giant set fashion (2-4 exercises for the quads with no rest between exercises). Try and equally divide your workouts to emphasize each of these areas of training the quads.
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Pridružen: Če okt 31, 2013 13:38

Odgovor Sr maj 17, 2017 18:13

Re: The Muscle Prof Academy

Today’s topic in The Muscle PhD Academy addresses squat depth. The quads have their greatest mechanical advantage at 45 degrees knee flexion (quarter squat), and are lowest at the extremes (e.g. parallel squat and below). This is why partial / quarter squats are so much easier. Today’s study shows that increasing your squat depth till likely at least competition style (break parallel) is important for maximally activating this muscle group!
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Grom

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Pridružen: Če sep 23, 2004 18:35

Odgovor Pe maj 19, 2017 20:02

Re: The Muscle Prof Academy

Today’s topic in The Muscle PhD Academy addresses the use of bands to redistribute tension on the quads. The quads themselves have a fairly ascending strength curve. This means that near full extension the quads have their best mechanical advantage. Because of this, the muscle activation of the quads is typically higher near the first half of the movement compared to the second. This study showed that adding bands to leg extensions changed this distribution and placed the greatest tension on the top part of the lift. Thus, to train the quads from origin to insertion try adding bands in the mix!

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Pridružen: Če okt 31, 2013 13:38

Odgovor So maj 20, 2017 18:51

Re: The Muscle Prof Academy

If you recall from yesterday's Food Fact Friday on Black Pepper I alluded to an alkaloid that helps increase nutrient absorption. This alkaloid is called piperine. Piperine is unique in its effects on nutrient absorption because it may change the metabolism of certain compounds. One of these compounds is curcumin, which is the bioactive compound in turmeric. One study found that combining curcumin with piperine increased its bioavailability by 2000%!
There is limited data in other supplements, however the results from the current studies open the doors for future research.
Shoba G, et al. (1998) Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med.
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Pridružen: Če okt 31, 2013 13:38

Odgovor Po maj 22, 2017 18:47

Re: The Muscle Prof Academy

Today’s topic in The Muscle PhD Academy addresses the front and back squat variations. The front squat causes individuals to sit upright during the movement relative to a backsquat, which causes more forward lean of the trunk. Forward lean slightly engages the hamstrings more and takes some tension off of the quads. Therefore, even though the front squat does not allow for as much weight lifted it does cause relatively greater activation of the quads and may be less stressful on the back. Ultimately, both variations of the squat will be excellent sources of quadriceps growth.
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Pridružen: Če okt 31, 2013 13:38

Odgovor To maj 23, 2017 18:56

Re: The Muscle Prof Academy

Today’s topic in The Muscle PhD Academy addresses squat width. Wide stance squats don’t increase or decrease quad activation. However wide stance squats do activate the glutes more. Thus, close stance squats are more of an isolation activity for the quads than wide stance.
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Pridružen: Če okt 31, 2013 13:38

Odgovor Sr maj 24, 2017 18:04

Re: The Muscle Prof Academy

Today’s topic in The Muscle PhD Academy addresses the rectus femoris (middle quads) ability to be activated during squats and leg extensions. This muscle acts to flex the hip (move the thigh forward and up) and extend the knee. Hip flexion counters the hip extension that occurs when standing up on a squat. Thus, the nervous system does not activate the rectus femoris on squats as much as it does on leg extensions. Therefore, use leg extensions to optimize mid quad muscle growth!
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Pridružen: Če sep 23, 2004 18:35

Odgovor Pe maj 26, 2017 05:31

Re: The Muscle Prof Academy

Today’s topic in The Muscle PhD Academy addresses variations of the leg extensions. Turning the toes in activates the tear drop / inner quads (vastus medialis) because this muscles job is to turn the toes in (internal rotation). The vastus medialis’ (outer quad sweep) muscle fibers run in a slanted / oblique orientation on the outer leg. Turning the toes in takes slack out of the muscle and automSlika atically increases tension even before you contract the muscle; this elevates activation. The mid quads (rectus femoris) originates in the front of the hip, but it does so slightly towards the inner part of the thigh. Thus, by turning your toes out you take the slack out of the muscle and increase its ability to contract during leg extensions.
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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Ne maj 28, 2017 04:57

Re: The Muscle Prof Academy

This week in The Muscle PhD Academy we built on last week's topic, which was quadriceps. The first lesson this week discussed front squats vs back squats on quads activation showing that front squats cause greater activation on the quads than back squats. The second lesson looked at stance width on quads and glutes activation showing that a wider stance increases glutes activation in a squat compared to a narrow stance. The third lesson looked at middle quads (rectus femoris) activation when comparing squats to leg extensions. This study showed that when performing a leg extension, there is greater middle quads activation than when performing a squat. The last lesson looked at foot position when performing leg extensions. This study showed that when turning the feet outward there is greater activation in the middle quads. However, when turning the feet inward there is greater activation in the inner and outer quads.

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Pridružen: Če okt 31, 2013 13:38

Odgovor Po maj 29, 2017 18:35

Re: The Muscle Prof Academy

Intermittent fasting is an advanced fat loss technique, however the term fasting often scares people. Thus, for this series we will be referring to this process as intermittent eating. Several lines of research shows that intermittent eating can be valuable to your fat loss goals. The way to institute it may differ in at least 3 different ways.The first is daily time restricted eating; The less extreme version is to restrict eating to 8-9 hours a day, and the more extreme fat loss method is to restrict to four hours a day. Both of these techniques assist in making calorie restriction much easier and more manageable. Instead of restricting all day, you only restrict intermittently. The final version is every other day intermittent eating. Essentially you eat maintenance or slightly above every other day and then restrict to 25% of your calorie needs on opposite days. Although this may be difficult, this method has had tremendous success in studies.
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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Če jun 01, 2017 05:41

Re: The Muscle Prof Academy

While restricting eating to 8-9 hrs has been found to not negatively impact muscle, this study found that a 4 hr window may limit muscle gain while increasing fat loss. Thus, if you are very lean or want to gain muscle while losing fat it is likely that you should select a 8-9 hr window. If your goal is to primarily lose fat at a rapid rate without losing much muscle, then a 4 hour feeding window may be viable for a short period of time (4 weeks).

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Grom

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Šefe

Vnosov: 63898

Pridružen: Če sep 23, 2004 18:35

Odgovor Če jun 01, 2017 05:42

Re: The Muscle Prof Academy

While we like to think we can be perfect, that is nearly impossible. Physique athletes leave contests ravenously hungry and often cheat. During the holidays or vacations we tend to eat foods that rapidly add fat to us. The combination of high fat and high carbohydrates even over 2 weeks time can decrease insulin sensitivity and cause fat gain. One way to counter this is through intermittent eating; that’s exactly what this study showed. By restricting your feeding period to 9 hrs you can counter many of the negative side effects of a poor diet. While we don’t recommend eating this way, we realize life happens and we recommend intermittent eating as a tool to prevent the negative effects of poor eating!

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Po jun 05, 2017 08:55

Re: The Muscle Prof Academy

Today's Supplement Saturday investigates the amino acid glutamine. Glutamine is the most abundant amino acid in the body and is known for its recovery benefits. What does the research say about glutamine? Current research suggests that glutamine may be beneficial for decreasing delayed-onset muscle soreness and muscle damage. This is especially clear in highly competitive athletes and athletes that are more susceptible to overreaching or overtraining. In addition, glutamine is highly glucogenic, meaning that it is easily converted to glucose to supply energy when demands from carbohydrates or fats have not been met.

I would recommend 5-10g of glutamine a day if you are an athlete that suffers from chronic muscle soreness or is in a dieting phase to support metabolic demands of training.

Nagashima, M., Soejima, Y., & Saito, K. (2013). Glutamine and exercise. The Journal of Physical Fitness and Sports Medicine, 2(4), 469-473.

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Po jun 05, 2017 08:56

Re: The Muscle Prof Academy

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