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The Muscle Prof Academy

Moderatorji: UrosS, Metka, Stasa, Grom

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Grom

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Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor To jun 06, 2017 05:43

Re: The Muscle Prof Academy

One question people have is, "should you intermittent fast/eat everyday or just some days?" This study found that doing it 5 days a week, while eating normal on the weekends, led to just as much fat loss as intermittent eating everyday! In addition, calorie cycling has been shown to be beneficial in many studies for maintaining fat loss

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Grom

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Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor Sr jun 07, 2017 05:16

Re: The Muscle Prof Academy

One question people have is, "should you intermittent fast/eat every day or just some days?" This study found that cutting calories a great deal (to 25% of maintenance) led to robust fat loss! This is a fantastic way to calorie cycle!

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

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Če jun 08, 2017 05:07

Re: The Muscle Prof Academy

One question people have when switching to an intermittent eating diet is, "will I not be more hungry when I am fasting." The answer is actually no! This study showed that after 12-weeks of intermittent eating, subjects were just as full as the people eating on a normal schedule.

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Pridružen: Če okt 31, 2013 13:38

Odgovor Po jun 12, 2017 20:38

Re: The Muscle Prof Academy

The hamstrings are four powerful muscles which include: lateral (outer) and medial (inner) hamstrings. The lateral hamstrings (biceps femoris) have a long and a short head. The long head passes the hip joint and extends the hip and flexes the knee, while the short head attaches to the thigh and does not cross the hip joint. Thus, the short head only flexes the knee. The medial hamstrings (semitendinosus and semimembranosus) rotate the knee outwards and since both cross the hip & knee joint they extend the hip & knee. Evidence suggests that the hamstrings can be targeted at different regions depending on the movement. Thus, you should use a variety of leg curl movements along with a variety of hip extension movements to fully target them.
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Grom

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Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor To jun 13, 2017 18:22

Re: The Muscle Prof Academy

Today’s topic in The Muscle PhD Academy builds on hamstrings training. Contrary to popular belief, the hamstrings are not overwhelmingly fast twitch. Instead, they are a strong mixture of each. For this reason, roughly half of your workouts for hamstrings should center around light to moderate days (10-20 reps) performed with short rests (30-90 seconds) or with super and giant sets. Meanwhile, you can perform half of your workouts with heavier weights (6-8) and longer rest (2-5 minutes).


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Posting Freak

Vnosov: 2143

Pridružen: Če okt 31, 2013 13:38

Odgovor Sr jun 14, 2017 18:47

Re: The Muscle Prof Academy

Today’s topic in The Muscle PhD Academy builds on hamstrings training. Research shows that the inner hamstrings are the most activated (nearly 110 % of a maximal static contraction) followed by the outer hamstrings (80 %). This is because sprinting heavily relies on hip extension (driving your leg backwards). Thus, sprints can be a powerful tool to develop both the hamstrings and glutes which are also hip extensors.
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Nimate dovoljenj za ogled prilog tega prispevka.
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Posting Freak

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Pridružen: Če okt 31, 2013 13:38

Odgovor Če jun 15, 2017 18:34

Re: The Muscle Prof Academy

On our @theaspi platform we recently discussed the topic "active insufficiency." There we explained ͞that active insufficiency is a term used for a muscle that crosses multiple joints; in this case, the gastrocnemius. The term refers to a specific muscle length in which the muscle can no longer produce effective force. During lying hamstring curls, when the toes are pointed downward (plantarflexion), the gastrocnemius goes into active insufficiency and is unable to apply effective force for the purpose of knee flexion. Slight dorsiflexion (toes pointing upward) allows for the gastrocnemius to effectively assist in knee flexion. Active insufficiency of the gastrocnemius may be beneficial for increased force application of the hamstrings during knee flexion. However, dorsiflexion of the ankle during knee flexion allows for more uniform force application across the muscles of the hamstrings and calves.͟
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Nimate dovoljenj za ogled prilog tega prispevka.
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Grom

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Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor So jun 17, 2017 07:14

Re: The Muscle Prof Academy

Slika

Workout of the Week is on shoulder training!

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

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Po jun 19, 2017 19:19

Re: The Muscle Prof Academy

This week in the Muscle PhD Academy we build on last week's topic; Hamstring Training. If you missed any of last week's lessons be sure to go back and check them out!

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

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Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor Po jun 19, 2017 19:21

Re: The Muscle Prof Academy

The hamstrings cross the hip joint and so they have actions at both the hip (hip extension) and knee (knee flexion). During squats, hip extension is very important, as is knee extension. Since the hamstrings counter the quads on knee extension, the nervous system opts to not recruit them to a great degree. In contrast, a pure hip extension movement like stiff legged deadlifts increases the hamstrings activity extensively. In fact, all variations of deadlifts do this as well as good mornings. Thus, to train the hamstrings try and hit them either directly with knee flexion (leg curls) or hip extension (deadlifts, goodmornings, and hyperextensions).

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

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Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor Sr jun 21, 2017 09:51

Re: The Muscle Prof Academy

The hamstrings flex the knee and extend the hip. They also serve to rotate the knee medially (middle hamstrings) and laterally (lateral hamstrings). When training the hamstrings, you can shift the emphasis of work on the inner or outer leg by rotating the leg inward or outward respectively.
References: (1) Lynn et al. (2009). Changes in the medial–lateral hamstring activation ratio with foot rotation during lower limb exercise.

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Vabljeni na moje spletne strani: www.gaspergrom.com
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vidorando

Posting Freak

Vnosov: 2143

Pridružen: Če okt 31, 2013 13:38

Odgovor Sr jun 21, 2017 19:37

Re: The Muscle Prof Academy

While squats are not the best exercise for activating the hamstrings, there are still several things you can do to help increase hamstring activation while performing this exercise. 1) Sitting back and thrusting forward while focusing on the hamstrings, as well as 2) placing your feet higher on the leg press. Both increase mechanical stress on the hip and thus engage the hamstrings to a greater degree.
rsz_19366474_1230003833789688_5921864763436648060_n.jpg
Nimate dovoljenj za ogled prilog tega prispevka.
<< x

Grom

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Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor So jun 24, 2017 04:36

Re: The Muscle Prof Academy

This week's The Muscle PhD Workout of the Week is going to target your hamstrings from all directions! Try it and let me know what you think!

Slika

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

Posting Freak

Vnosov: 2143

Pridružen: Če okt 31, 2013 13:38

Odgovor To jun 27, 2017 19:54

Re: The Muscle Prof Academy

Can stevia improve insulin sensitivity?
The answer is yes! In this study, researchers gave subjects a high carb meal either with or without stevia. They found that when giving subjects raw stevia with a high carb meal, it improved insulin sensitivity. Therefore, using stevia as a sweetener may be beneficial at not only reducing calorie intake, but also getting shredded!
rsz_19247991_1235256349931103_6528417223840518471_n.png
Nimate dovoljenj za ogled prilog tega prispevka.
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vidorando

Posting Freak

Vnosov: 2143

Pridružen: Če okt 31, 2013 13:38

Odgovor Sr jun 28, 2017 18:22

Re: The Muscle Prof Academy

Is aspartame harmful?

The answer is no, unless you consume a ridiculous amount. Aspartame is 200 times sweeter than table sugar, which means that you can use a very small amount to get a similar sweetness to that of sugar.

This research found that aspartame is safe up to 50mg/kg of body weight. Therefore, an 180lb man can consume as much as 4000mg of aspartame, which is far more than anyone would ever want to consume.

Let's look at an example:
10g of table sugar (divided by) 200 (the sweetness of aspartame compared to sugar) equals 50mg. This means it takes 50mg of aspartame to get the same sweetness of sugar that one would normally put in their coffee. One would have to consume nearly 36 liters of soda in one sitting, which is impossible.
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Nimate dovoljenj za ogled prilog tega prispevka.
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