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-40 -50% Coco
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 91 
 on: April 03, 2018, 07:34:23 
Started by Joker - Last post by Joker
Väike venitus seeriate vahel:





Muidu aga oli jalatrenn kus hagu sai antud ka tuharatele:



Trennid ok, aga vaatan, et paraku plokk-aparaadid kahjuks paljud liiga kergeks jääma :( Eile õlapressil teist seeriat tehes algul mõtlesin, et olin unustanud raskuse panna. Aga ei raskus oli põhjas  :-[

Eks muidugi saab kasutada alati ketastega aparaate, hantleid ja kange, aga hästi liikuvad plokid annavad tihti parema lihastunnetuse. A nuh mis ikka ... eks siis lihtsalt "pumbin".  8)

TRAIN HARD!
http://www.toidulisandid.ee <<< Aitäh ;)

 92 
 on: April 02, 2018, 19:13:03 
Started by Joker - Last post by Joker

 93 
 on: April 02, 2018, 13:38:38 
Started by mp - Last post by kristo1979
Suht sama enda kogemustega...

Pilt läks küll vähe teravamaks kui tegin mingi aeg kunagi 15-20 kordust igas seerias aga jõudu tuli jah suht 0 juurde :D

Teine asi, mida vähemalt enda peal olen hoomanud on see, et kui näiteks biitsale või triitsale teha 12+ kordust siis käsi ei kasva absull. ABSOLUUTSELT ei kasva :D Päriselt ka :)

Teen aga suurema raskusega 6-8 kordust ja viskab igale poole liha järjest juurde.

Lisaks jah üsna piinarikas on treenida vahemikus 15-20 eeldades, et see on ikka pingutus ka ja õige raskus sinna vahemikku. Teiseks tüütu ja kopa viskab kiirelt ette. Kolmandaks pärast on selline tunne nagu rongi alla oleks jäänud ja vastutasuks suht null lihaskasvu :D

Eks inimesed erinevad ja võibolla mõni kasvab edukalt selles kõrgemas vahemikus ja viitsib teha ja naudib seda piina :)

 94 
 on: April 02, 2018, 10:43:03 
Started by mp - Last post by zwen15
https://muscleevo.net/low-weight-high-reps/


What 10 Studies Say About Building Muscle with High Reps (2018 Update)

   - Väiksema raskusega rohkem kordusi tehes kasvab lihas samahästi kui suurema raskusega vähem kordusi tehes;
   - Väiksema raskusega pole võimalik kasvatada maksimaalset jõudu samahästi, kui suure raskusega;
   - Väiksema raskusega treenides võtab trenn poole kauem aega.

Seega kui tahate saada saada tugevaks ja ilusaks on efektiivsem kasutada suuri raskuseid (80+% 1RM)

 95 
 on: April 02, 2018, 10:40:37 
Started by Timo Majuri - Last post by Timo Majuri
Kui mul pole treeneri paberit, kas ka siis on võimalik koolitusel osaleda?

Küsimuste korral aitan meeleldi,

Jürgen Leesmann - 56563323

 96 
 on: April 02, 2018, 10:30:29 
Started by StenPv - Last post by zwen15
Seistes ülepea surumine tundub ka mulle väga hea harjutusena. Õlg ja triitseps kiidavad!

 97 
 on: April 02, 2018, 10:04:34 
Started by StenPv - Last post by okk
Ma teen trenni kuna mulle meeldib,eriti meeldib mulle ülepea surumine ja ma teen seda sellepärast. (siin ennem mainiti et mõtetu harjutus,võib mõtetu olla ,las olla)


Ma pakun, et see on üks mõttekamaid harjutusi üldse :D . Kui üldse peaks mingi harjutuse mõttetuks tituleerima, siis ma pakuks ploki alla surumine triitsepsile... :)

 98 
 on: April 02, 2018, 08:17:20 
Started by Joker - Last post by Joker
Kisub vist kinoblogiks ära, aga eile sai käidud vaatamas mingit õudukat. Nuh ei viitsinud kodus passida ja Kati on õudukate fänn.
Mulle õudukad nii ja naa. Igasugu zombiefilmid ja elm streeti luupainaja ja mõned veel ikka väga meeldinud.

Eilne film tundus alguses suht imal ja igav ja etteaimatav jne ... eriti selles valguses, et viimati kui sai käidud kinos "õudukat" vaatamas oli see küll väga odav ja haigutama ajav.
Samas kui hakkas filmi puänt selguma (vo nati oli liiga pikk eellugu/sissejuhatus), siis tegi see filmi tegelikult isegi väga heaks ja nauditavaks.

Kokkuvõttes selline haige kiiksuga film, mida tegelikult üldse ette ei aimanud. Kõige parem kiiks oleks olnud kui film oleks enne lõppu ära lõppenud - siis oleks perfecto olnud minu jaoks :) Aga nuh samas mulle "happy endid" iseenesest meeldinud ... seega kes tehab ok õudukat vaadata, siis tasub kaeda. Ilmselt parima naudingu saaks kui enne paar jointi või triipu ära tõmmata :D

!


TRAIN HARD!

 99 
 on: April 02, 2018, 07:55:37 
Started by Marek /BONSUNA/ Kalmus - Last post by Joker
 8)

 100 
 on: April 01, 2018, 22:32:12 
Started by mp - Last post by mp
https://muscleevo.net/low-weight-high-reps/


What 10 Studies Say About Building Muscle with High Reps (2018 Update)

-------------------------------------------------------------------------------------------

Brad Schoenfeld/Alan Aragon.

 
I've recently been tagged in several posts about the purported benefit of BCAAs for muscle growth. To clarify: BCAAs can increase protein synthesis, but supplementation is suboptimal to whole protein sources as whey (and more expensive as well!). As noted in the image below from a recent paper by my colleague Kevin D Tipton, the MPS response of BCAA was 50% less compared to a dose of whey that had comparable amounts of BCAAs. It's important to look at the nuances of a study, and not just blindly accept the results! For further insights check out the paper I co-authored with Kevin and D. Lee Hamilton on the topic - BCAA supplements are just hype:


https://theconversation.com/bcaa-supplements-are-just-hype-heres-a-better-way-to-build-muscles-84411


"We know for example that you can achieve a substantial increase in protein synthesis from 20g of whole egg protein, which is around three large eggs, or from 20g of whey protein. (Though to get the maximum possible response after a full body workout, our research on whey suggests it may be necessary to consume as much as 40g.)

Under very similar lab conditions to the latter whey study, we gave a similar group of male subjects 5.6g of BCAAs following a session of lifting weights – the equivalent to 20g of whey. The resulting protein synthesis response was only about 22% – or about half what would be achieved with the equivalent dose of whey.

In other words, following exercise you need whole protein sources that provide a high dose of BCAAs and sufficient amounts of all the other amino acids – for example meat, dairy or eggs. And not only are BCAAs less equipped to build the muscle wall, consuming them on their own potentially creates a competition with other amino acids for absorption through the intestinal wall. If so, they could be making it harder for the body to gather up the other “bricks” essential to muscle building.

Besides building muscle, people also consume BCAAs (and other supplements) to allow them to hit the so-called anabolic window – the period of time available post-workout, often said to be between 30 minutes and two hours, in which to consume protein/amino acids to get the benefits of muscle building.

Our work indicates that the timing of post-workout nutrition is not as important for building muscle as once thought, however. There is time to get home and cook a meal, possibly even as much as 48 hours, so long as it contains between 25g and 30g of high-quality protein


Finally, there are studies which suggest potential benefits of BCAAs when it comes to optimising body composition – maintaining muscle mass at the same time as dropping fat. Yet these have been criticised for improper statistical analysis and inconsistencies in reporting of data."



Stuart Phillips:

 Good lord do people still take this stuff? Perhaps not totally useless but only marginally above totally useless IMO and science or the lack of it backs this up!

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