Izšla je dvajseta številka revije POSTANI Fit

Revija PostaniFit

 
Crush Bar FORUM Maxx Burner
 
Danes je So okt 19, 2019 21:17

The Muscle Prof Academy

Moderatorji: UrosS, Metka, Stasa, Grom

<< x

Grom

Uporabniški avatar

Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor Pe jun 30, 2017 22:08

Re: The Muscle Prof Academy

Erythritol is becoming widely used as a Non-Nutritive Sweetener similar to that of Non-Calorie Sweeteners. However, it is considered a Sugar Alcohol, not a Non-Calorie Sweetener.

What makes it a Sugar Alcohol is that it is enzymatically produced through the breakdown of corn sugar into erythritol. It is also found in fruits and fermented foods.

Research shows that it may have antioxidant effects. For example, den Hartog et al. (2010) found that erythritol contains polyols (multiple OH molecules) that can scavenge free radicals throughout the body. The researchers attributed this to the fact that it is not metabolized for energy.

Therefore, it has talorie Sweeteners, head over to themusclephd.com (link in bio) to check it out!

den Hartog, G. J., Boots, A. W., Adam-Perrot, A., Brouns, F., Verkooijen, I. W., Weseler, A. R., ... & Bast, A. (2010). Erythritol is a sweet antioxidant. Nutrition, 26(4), 449-458.

Slika
Vabljeni na moje spletne strani: www.gaspergrom.com
<< x

Grom

Uporabniški avatar

Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor Pe jun 30, 2017 22:13

Re: The Muscle Prof Academy

This week's The Muscle PhD Workout of the Week is focused on chest & back! Try it and let me know how it was!

Slika
Vabljeni na moje spletne strani: www.gaspergrom.com
<< x

Grom

Uporabniški avatar

Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor So jul 01, 2017 22:27

Re: The Muscle Prof Academy

Slika
Vabljeni na moje spletne strani: www.gaspergrom.com
<< x

Grom

Uporabniški avatar

Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor Po jul 03, 2017 21:29

Re: The Muscle Prof Academy

Have you ever went through an intense HIIT session and was not hungry afterward? This is why!
HIIT causes the release of a hormone called PYY. PYY is released after eating and exercise and has been shown to reduce hunger and calorie intake. This study supports that chronic HIIT training causes the release of PYY, which could enhance the metabolic effects that HIIT has by further enhancing weight loss. There is also research that shows PYY increases nutrient absorption by slowing digestion.

Slika
Vabljeni na moje spletne strani: www.gaspergrom.com
<< x

vidorando

Posting Freak

Vnosov: 2143

Pridružen: Če okt 31, 2013 13:38

Odgovor To jul 04, 2017 20:43

Re: The Muscle Prof Academy

Do you know how the strength curve effects your training?

Lifting weight is pretty easy, right? You go to the gym and lift a weight until you cannot lift it anymore. However, if you pay very close attention to actually moving the weight, you will probably notice that some parts of the lift are easier than others. This is what we call the mechanical advantage (strength curve).

The mechanical advantage is when your joints are at angles that are optimal to move a weight. For example, the last part of a squat or bench press. However, you may have also noticed that some parts are more difficult. This is when your muscle is working the hardest to move the weight. The way that you manipulate this is to add bands or chains to the bar. By adding the additional resistance, the weight will increase as you gain mechanical advantage.
rsz_19875601_1242480632542008_4821298342221214698_n.jpg
Nimate dovoljenj za ogled prilog tega prispevka.
<< x

Grom

Uporabniški avatar

Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor Pe jul 07, 2017 06:28

Re: The Muscle Prof Academy

As you can see the style has changed dramatically! This lesson showed that HIIT has the potential to cause muscle gain, while low-intensity cardio may cause muscle loss!

Slika
Vabljeni na moje spletne strani: www.gaspergrom.com
<< x

Grom

Uporabniški avatar

Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor Pe jul 07, 2017 06:30

Re: The Muscle Prof Academy

How do you train your glutes?

My recommendations are that you should use a variety of different loads, rep ranges, and training styles to train the glutes. They are an even mix of fast and slow twitch muscle fibers, therefore you should use heavy loads to target the fast twitch fibers and higher reps to target slow twitch fibers.

In addition, the glute muscle fibers are at a hard pennation, what we call pennation angle, which means that they exert a high amount of force. Therefore, the glutes can be targeted with plyometric movements.

Slika
Vabljeni na moje spletne strani: www.gaspergrom.com
<< x

Grom

Uporabniški avatar

Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor So jul 08, 2017 20:06

Re: The Muscle Prof Academy

CDP-Choline is a supplement that has been around for a long time, however, it is just becoming popular for its neurological benefits. CDP-Choline is a supplement classified as a nootropic. These supplements are used for their ability to increase alertness, energy, and focus.
Research shows that CDP-Choline has the ability to increase epinephrine and norepinephrine (adrenaline). We know that adrenaline increases heart rate and acetylcholine, which in turn increase alertness, energy, and focus.
I would recommend 300-600mg per day to increase energy and productivity. This is also a supplement that you could use to cycle off of caffeine!
Cansev, M., Ilcol, Y. O., Yilmaz, M. S., Hamurtekin, E., & Ulus, I. H. (2008). Peripheral administration of CDP‐choline, phosphocholine or choline increases plasma adrenaline and noradrenaline concentrations. Autonomic and Autacoid Pharmacology, 28(1), 41-58.

Slika
Vabljeni na moje spletne strani: www.gaspergrom.com
<< x

Grom

Uporabniški avatar

Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor So jul 08, 2017 20:08

Re: The Muscle Prof Academy

This week in The Muscle PhD Academy we discussed four different topics.
----
The first topic was HIIT and satiety. HIIT causes the release of a hormone called PYY. This hormone is interesting because it makes you less hungry.
----
The second lesson looked at the strength curve. We know that when you get closer to the end of a movement it gets much easier. You can make this part of the movement more difficult by adding bands or chains that increase tension making the whole movement difficult.
----
The third topic discussed the muscle fiber makeup of the glutes. We know that the glutes are ~50% fast twitch and ~50% slow twitch muscle fibers. Therefore, to optimally train them, you should do an even distribution of high reps lower weight movements and low reps higher weight movements.
----
The last topic was on meal frequency. Research shows that when your goal is fat loss, meal frequency should be the last of your concerns. If you want to eat 1-2 meals/day then you can do that and if you want to eat more than 5 meals/day you can do that as well.

Slika
Vabljeni na moje spletne strani: www.gaspergrom.com
<< x

Grom

Uporabniški avatar

Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor So jul 08, 2017 20:11

Re: The Muscle Prof Academy

What is your meal frequency?

Contrary to popular belief, meal frequency may not be as important for fat loss as you think. This study shows that, when comparing fat loss, 1-2 meals per day may be more beneficial than more than 5 meals per day. This research shows that you should eat when you’re hungry and not worry about meal frequency.

Slika
Vabljeni na moje spletne strani: www.gaspergrom.com
<< x

Grom

Uporabniški avatar

Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor Po jul 10, 2017 06:05

Re: The Muscle Prof Academy

This week in The Muscle PhD Academy we are discussing muscle contractions and how you can manipulate this variable to spark new gains!

Slika
Vabljeni na moje spletne strani: www.gaspergrom.com
<< x

Grom

Uporabniški avatar

Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor To jul 11, 2017 06:06

Re: The Muscle Prof Academy

How do you manipulate your training to overcome a plateau?
There are various ways to manipulate training to continuously make gains. One of the easiest and most underrated ways of doing this is to change how you perform a contraction. This week we will dig into the research as to how changing the type of contraction, the speed of the contraction, and your range of motion will spark new gains!

Slika
Vabljeni na moje spletne strani: www.gaspergrom.com
<< x

Grom

Uporabniški avatar

Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor Pe jul 14, 2017 05:52

Re: The Muscle Prof Academy

Who has ever been told to “Slow Down the Rep?”
----
To be honest with you, it does not do very much for muscle size. Often times people will say to perform a 4-1-4-0 or 2-0-4-0 tempo (concentric-isometric-eccentric-transition). However, this may not be ideal for muscle growth.
----
Let me tell you why. If you remember from the post on Tuesday about eccentric contractions, I stated that they produce more muscle damage. This study compared slow eccentric contractions to fast eccentric contractions. What did they find? Fast eccentric contractions not only produce more muscle damage, but they also make you bigger!
----
Why is this? Slower eccentric contractions cause less muscle damage than fast eccentric contractions. Therefore, use a speed that allows you to have good form, but control the weight. Although, do not slow the rep down any further.

The lesson, use a fast, but controlled, eccentric contraction and you will maximize your gains!

Slika
Vabljeni na moje spletne strani: www.gaspergrom.com
<< x

Grom

Uporabniški avatar

Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor Pe jul 14, 2017 05:53

Re: The Muscle Prof Academy

Who uses isometric contractions while training?
----
If you have ever read any of my information on blood flow restriction training (BFR), you know that you have the partial restriction of veins. This partial restriction causes a buildup of lactic acid in the muscle. We know that this buildup of lactic acid stimulates protein synthesis.
----
Interestingly enough, isometric contractions restrict blood flow in the veins similar to BFR. Therefore, isometric contractions may be a great variable to add into your training to spark new gains!

Slika
Vabljeni na moje spletne strani: www.gaspergrom.com
<< x

Grom

Uporabniški avatar

Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor Pe jul 14, 2017 05:55

Re: The Muscle Prof Academy

Have you ever tried forced negatives?
If you have not, then you should definitely start!
During normal lifting, we perform two movements: concentric and eccentric. Concentric is the shortening of a muscle, and eccentric is the lengthening of a muscle. Let us take a leg extension as an example. The concentric portion is when you go bottom to top, but the eccentric portion is when you go from top to bottom.
What does research say? Well, when the weight is the same (when we are doing normal lifting) concentric contractions cause more muscle growth than eccentric contractions. However, when we perform strictly eccentric training (top to bottom) and the weight is HEAVIER THAN WHAT WE CAN LIFT CONCENTRICALLY, you cause more muscle growth. This is because there is more tension in the muscle. The excess weight and tension cause significant muscle growth.
This is a taxing technique. Therefore, my advice is to use forced eccentric contractions in your training on any lift 1 time/week to start. Then, you can start implementing it more into your training. Like I said, it does cause more muscle damage, therefore you will be more sore after using this type of training.


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

Vrni se na Prehrana in izguba telesne maščobe

Kdo je prisoten

Po forumu brska: 0 registriranih uporabnikov in 1 gost


 
Crush Bar FORUM Postani Fit
 
Powered by phpBB © 2000, 2002, 2005, 2007 phpBB Group.
.