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2931 ккал
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Жир: 87,07г | Белк: 150,21г | Углев: 423,69г.
Завтрак: Blueberries , Pears , Quest Cookies & Cream Protein Bar, Bananas, White Bread , Egg Beaters Egg Beaters - Original, Quest Blueberry Muffin Protein Bar, Fit Crunch Chocolate Peanut Butter, 2% Fat Milk, Expo Fresh Strawberries , Reddi-wip Extra Creamy Whipped Cream, Angel Food Cake, Pears. Обед: Pineapple, Jack's Original Thin Sausage & Pepperoni Pizza, Health Wise Oatmeal Protein Bar, Clif Bar Builder's Bar - Chocolate. Перекус/Другое: EZ Gourmet White Chocolate Macadamia Nut Cookie. подробнее ...
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3932 ккал
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Упражнение:
Езда на Велосипеде (Неторопливая) - <16 км/ч - 1 час, Стоять - 8 часа, Силовая Тренировка - 1 час, Спать - 7 часа, Сидеть - 7 часа. подробнее ...
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Комментария
🏋️♂️Should you always stick to the same training routine or switch it up?
⚡️The principle of training specificity states that you get good at what you train a lot. It is sometimes suggested you need to switch up your training variables to ‘shock’ into new adaptations.
💪🏻The current study investigated whether there is a difference in muscle mass gains between a traditional progressive overload training (4 sets of 9-12 reps per exercise until failure) or a training program that consisted of 4 different training protocols that were being switched around. The training programs were 8 weeks in duration and was on trained subjects.
🧮Compared to the traditional training, the variable training program consisted out of these four workouts:
1) lower weight, high reps
2) more sets
3) heavy eccentric only training
4) longer rest periods
📊Both training program resulted in muscle mass gains, but with no difference between the training programs (+7.6 and +7.4% for the traditional and variable training programs, respectively).
🏋️♀️The current study suggests that even trained subjects don’t need a complex training program for results. A high degree of effort is likely more important (i.e. pushing sets close to failure).
💡In conclusion, switching up training variables like rep range and rest periods seems unnecessary for muscle growth.
📄Study:
https://www.ncbi.nlm.nih.gov/pubmed/31268828
📄Damas et al. Myofibrillar protein synthesis and muscle hypertrophy individualized response to systematically changing resistance training variables in trained young men. J Appl Physiol, 2019
05 июл 19 написано членом: -Diablo
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You can't confuse the muscles the same way you can't confuse or shock your body into fat loss switching diets.
05 июл 19 написано членом: -Diablo
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I can see it being helpful in avoiding boredom.
05 июл 19 написано членом: LZenn
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Does this suggest that it is significantly advantageous to do each set of each exercise to failure, vs let's say only ending with that on the last set? If so would that also indicate that lower reps with higher weight would be a better way to accomplish that?
This is mainly a question of degrees I suppose, ie if one method is 2% better then I don't really care, that's essentially the same for my purposes, but if it can produce noticably different results it's far more interesting.
05 июл 19 написано членом: juraitwaluzka
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Most should be close to failure. The last few reps are the one that really damage the muscle which is needed for hypertrophy. Low reps are for strength gains. Time under tension is important so a rep range of 8-15 would be better for muscle gains given that you're doing a 1 second concentric and a 2 second eccentric. Yes Lzenn, that would be the reason to switch it up. Some people like to keep it fresh to help with adherence.
05 июл 19 написано членом: -Diablo
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Great information in this thread. Thank you!
05 июл 19 написано членом: SoHangry
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What does “1 second concentric and a 2 second eccentric” mean, please? Thanks! 😊🎈
07 июл 19 написано членом: laraae
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The concentric phase is when you're pushing or pulling the weight. The eccentric is when you're letting the weight back down.
07 июл 19 написано членом: -Diablo
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Yes, time under tension is important as well as lifting to failure or getting within 1-2 reps of it at least. 10 reps is a good number for muscle growth unless you're using momentum and doing 1 second full reps lol
07 июл 19 написано членом: -Diablo
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I'm gonna give this time under tension thing a shot this coming week. I've got some dumbbells at home I've been neglecting.
07 июл 19 написано членом: SoHangry
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You're going to have to quit looking so friendly. Wear a hoodie with no sleeves(douchey :P), a scowl, and pace around between sets like a psycho.
10 июл 19 написано членом: -Diablo
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Hey thanks for the info! And I laughed out loud about the “psycho dude” b/c I’ve seen him at my recplex, too! 😂🤡😂
10 июл 19 написано членом: laraae
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Pace around between sets. 🤣Lmao... Add to that jump and flail your arms to show your listening to crazy death metal. This nasty guy did that while wearing a shirt that said "f*cking is my favorite cardio". He was so gross.
10 июл 19 написано членом: davidsprincess
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My favorite is the guy with invisible lat syndrome. 😂
10 июл 19 написано членом: SoHangry
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Dude, no joke they look so dumb flaring their tiny lats. They seem to flare more when I walk by too. Lmao
10 июл 19 написано членом: -Diablo
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DP, why didn't you point that guy out to me? hahaha
10 июл 19 написано членом: -Diablo
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10 июл 19 написано членом: SoHangry
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Lol, just searched 'imaginary lat syndrome' on youtube. Pretty funny.
10 июл 19 написано членом: -Diablo
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The video of the guy walking around at the fair, though... 😂🤣
10 июл 19 написано членом: SoHangry
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It was before you and I started going together. I messaged you about it.
10 июл 19 написано членом: davidsprincess
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