Izšla je deveta številka revije Maxx Fitness & Bodybuilding

Maxx Fitness & Bodybuilding

 
Warrior Solo Bar 35 g Metapure Promocija 1+1 GRATIS
 
Danes je Sr avg 21, 2019 08:15

The Muscle Prof Academy II

Moderatorji: UrosS, Metka, Stasa, Grom

<< x

Grom

Uporabniški avatar

Šefe

Vnosov: 63803

Pridružen: Če sep 23, 2004 18:35

Odgovor Pe okt 27, 2017 18:18

Re: The Muscle Prof Academy II

In the past two weeks, we have discussed muscle fibers, types of hypertrophy, and how to optimize both. This is a summary of both weeks.
-
To increase the fullness of a muscle and optimize non-contractile muscle growth, use high volume training, with shorter rest times, and a combination of both compound and isolation movements.
-
To increase the density of a muscle in the contractile portions of a muscle, use heavy weight, longer rest, lower reps, and compound movements.

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

Grom

Uporabniški avatar

Šefe

Vnosov: 63803

Pridružen: Če sep 23, 2004 18:35

Odgovor So okt 28, 2017 20:18

Re: The Muscle Prof Academy II

Do you use giant sets when training?
-
This week's workout of the week is a quads giant set that will maximize metabolic stress and shoot your metabolism through the roof! Complete each exercise with 30 seconds rest between sets, then repeat the circuit for a total of four sets.


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

Grom

Uporabniški avatar

Šefe

Vnosov: 63803

Pridružen: Če sep 23, 2004 18:35

Odgovor Po okt 30, 2017 13:09

Re: The Muscle Prof Academy II

Tune in this week for The Muscle PhD Academy where we discuss mechanisms of muscle growth!


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

Grom

Uporabniški avatar

Šefe

Vnosov: 63803

Pridružen: Če sep 23, 2004 18:35

Odgovor Po okt 30, 2017 18:59

Re: The Muscle Prof Academy II

Are you at a plateau? Do you want to crush that plateau?
The major reasons you plateau in your training include lack of recovery, variation, sleep, poor nutrition, and stress. Some of these things are inevitable because life happens. However, if you want to bust through that plateau, make sure that you are recovering properly, periodizing your training, getting enough sleep, eating the right diet for your goals, and working hard to manage stress in your life!


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

Grom

Uporabniški avatar

Šefe

Vnosov: 63803

Pridružen: Če sep 23, 2004 18:35

Odgovor Pe nov 03, 2017 16:52

Re: The Muscle Prof Academy II

When do you do cardio?
Most will put cardio at the end of their training session or they'll break their workouts up (cardio in the morning and weights in the evening). We find that you will gain more muscle if you do cardio at least 24 hours after weight training. However, since you are following me (The Muscle PhD), I am sure you're in the gym eight days per week. If this is the case, make sure you put as much time between lifting and cardio to optimize gains. Additionally, DO NOT do cardio on days that you train legs.


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

Grom

Uporabniški avatar

Šefe

Vnosov: 63803

Pridružen: Če sep 23, 2004 18:35

Odgovor Pe nov 03, 2017 17:31

Re: The Muscle Prof Academy II

Do you use bands or chains?
If you don't, then I would recommend adding them to your program! When you do a normal lift, whether it be squats, bench press, deadlift, or any variation of the three, you experience something called the strength curve. This means that the weight will feel heavier or lighter depending on where you are in the lift. If you add bands or chains to the lift, the weight will be heavier where it is normally lighter. This means if you really want to make gains, using bands may be the quickest way to reach your goals!

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

Grom

Uporabniški avatar

Šefe

Vnosov: 63803

Pridružen: Če sep 23, 2004 18:35

Odgovor Pe nov 03, 2017 17:32

Re: The Muscle Prof Academy II

If you really want to get strong, you have to be aware of your rest periods. Resting less than 3 minutes between sets can decrease your strength substantially. This is because the main source of energy you use when lifting in the 1-10 rep range is creatine. It takes about 3 minutes to replenish your muscle creatine after depletion. This means that if you want to get stronger, resting 3-5 minutes between sets is optimal!

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

Grom

Uporabniški avatar

Šefe

Vnosov: 63803

Pridružen: Če sep 23, 2004 18:35

Odgovor Pe nov 03, 2017 17:33

Re: The Muscle Prof Academy II

Try this workout and let me know what you think in the comments below!

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

Grom

Uporabniški avatar

Šefe

Vnosov: 63803

Pridružen: Če sep 23, 2004 18:35

Odgovor Po nov 06, 2017 18:17

Re: The Muscle Prof Academy II

This week in The Muscle PhD Academy we discuss strength and size.


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

Grom

Uporabniški avatar

Šefe

Vnosov: 63803

Pridružen: Če sep 23, 2004 18:35

Odgovor To nov 07, 2017 07:56

Re: The Muscle Prof Academy II

Many people think intensity is simply a mental thing, BUT in the weight room we define it as a percentage of your 1 rep max. So if you can lift 100 lbs, then 60 lbs is 60 % of your 1RM. When trying to gain strength, intensity is a critical component. This week we will define the minimum and optimum amount of weight you need to lift to make gains.

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

Grom

Uporabniški avatar

Šefe

Vnosov: 63803

Pridružen: Če sep 23, 2004 18:35

Odgovor Sr nov 08, 2017 19:10

Re: The Muscle Prof Academy II

The minimum threshold for strength simply means how much weight relative to your 1RM you need to lift in order to get stronger. As you can see from the graph, untrained people can gain strength lifting almost no weight. However, if you have been lifting seriously for strength for years, you'll likely need to lift at least 80 % of your 1RM.

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

Grom

Uporabniški avatar

Šefe

Vnosov: 63803

Pridružen: Če sep 23, 2004 18:35

Odgovor Sr nov 08, 2017 19:12

Re: The Muscle Prof Academy II

Volume is often times defined by how many sets you do in a given workout. As with intensity, volume needs to go up per workout to optimize strength. However, remember that you cannot go high volume every workout. You need to periodize. I recommend using an optimal volume day once per week, and then moderate and low volume on the other days.





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

Grom

Uporabniški avatar

Šefe

Vnosov: 63803

Pridružen: Če sep 23, 2004 18:35

Odgovor So nov 11, 2017 17:06

Re: The Muscle Prof Academy II

This study compared 4, 12, and 24 sets per week on squat strength. Notice that the greatest gains came in the 24 sets group. However, this didn't occur until after two weeks. So we recommend the following: (1) start off with moderate volume (12 sets of squats per week) for 2 weeks; (2) then progress to 16 to 24 sets for a month; (3) now taper your volume for 2 weeks (cut it down to 4-8 sets a week) while maintaining your intensity.


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

Grom

Uporabniški avatar

Šefe

Vnosov: 63803

Pridružen: Če sep 23, 2004 18:35

Odgovor So nov 11, 2017 17:09

Re: The Muscle Prof Academy II

This week's The Muscle PhD Workout of the Week Targets the shoulders & triceps. Give the workout a try and let me know how it is in the comments below!


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

Grom

Uporabniški avatar

Šefe

Vnosov: 63803

Pridružen: Če sep 23, 2004 18:35

Odgovor Po nov 13, 2017 21:45

Re: The Muscle Prof Academy II

This week in The Muscle PhD Academy, we are going to discuss the importance of exercise variation for making gains!

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 2 gostov


 
Cruhs Forum Yamamoto Raden + GRATIS Keel
 
Powered by phpBB © 2000, 2002, 2005, 2007 phpBB Group.
.