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Author Topic: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.  (Read 85285 times)

mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #465 on: July 17, 2017, 22:40:39 »


https://www.ncbi.nlm.nih.gov/pubmed/28704311

Squat and DL equal for central fatigue and Squat>DL for peripheral fatigue
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #466 on: July 18, 2017, 09:10:03 »


https://suppversity.blogspot.com.ee/2017/07/less-frequent-meals-and-eating-most.html


Less Frequent Meals and Eating Most Calories Early in the Day May Prevent Body Fat from Accumulating Over Years
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #467 on: July 18, 2017, 22:54:02 »


A new study suggests that it is not necessary to train to failure for muscle hypertrophy or strength gains.
Short version:
- total training volume again appears very important for muscle hypertrophy
- you don't need to take every set to failure to make gains, keeping a couple reps in the tank on each set can also be effective if you compensate by increasing the number of sets
Long version:
Should every set you do in the gym be balls to the wall? In other words, trying to grind out reps until you really cannot move the weight anymore. Or is lifting heavy, but leaving a couple of reps in the tank also effective?
Instinctively, you might assume that going to failure should be more effective because you're really giving a maximal stimulation to the muscle and thereby forcing it to adapt, right?
But training to failure may also have some drawbacks. For example, training to failure tends to decrease the performance on subsequent sets and thereby lower the total amount of work done in the entire training session. In addition, it is also associated with neuromuscular fatigue, that might contribute to overtraining (basically being burned out from training so much/intense). So the question becomes, do the possible positives outweigh possible negatives?
In this study, healthy young women trained for 10 weeks. They were divided into 3 groups:
1) RF: 3 sets of repetitions to failure
2) RNFV: 4 sets of repetitions not to failure (7 reps)
3) RNF: 3 sets of repetitions not to failure (7 reps)
So the RNFV group was volume matched with the RF group, they just did the volume in 4 submaximal sets compared to 3 all out sets. The RNF simply did 3 sub-max sets.
All groups trained with 70% of their 1RM (the maximal weight you can lift for 1 repetition). Before the intervention, the groups could do about 10 reps with their 70% 1RM.
Both the RF and the RNFV group significantly increase muscle thickness (17.5 and 8.5%, respectively). The RNF group had no significant increase in muscle thickness 2.1%).
Training volume was matched in RF and RNFV, and higher when compared to the RNF group. This suggests that total training volume may be more important than how the volume is achieved (i.e. going to failure or not). But we should be careful to extrapolate that beyond the context of this study: the sets not taken to failure left a couple of reps in the tank but are still fatiguing/challenging. It can be questioned how effective 5 reps would be with a weight you can lift 30 times even if you do many sets with it to accumulate volume.
Also interesting that the RF had pretty much double the increase in muscle thickness compared to the RNFV volume group just based on the percentage increases: 17.5% vs 8.5%. Perhaps there is a benefit to going to failure?
There were no differences in strength or muscle endurance gains between treatments.
Of course, it's not necessarily an either/or choice in practice. E.g. you can do multiple sets with sub-max effort to accumulate volume, and then take the last set to failure so the acute fatigue doesn't impact subsequent sets. Or do your first exercise heavy and to failure (e.g. bench) and then follow up with some sub-max sets on other exercises to drive total volume up while keeping the total neuromuscular fatigue under control.

Study:
https://www.ncbi.nlm.nih.gov/pubmed/28713535

Strength Training with Repetitions to Failure does not Provide Additional Strength and Muscle Hypertrophy Gains in Young Women. - PubMed - NCBI
NCBI.NLM.NIH.GOV
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #468 on: July 19, 2017, 00:34:32 »


<a href="http://www.youtube.com/watch?v=KUCwbqpnv-Y&amp;feature=youtu.be" target="_blank" class="aeva_link bbc_link new_win">http://www.youtube.com/watch?v=KUCwbqpnv-Y&amp;feature=youtu.be</a>


20 sports science nerds each get 60 seconds to present their latest data.
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #469 on: July 24, 2017, 19:42:34 »


https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5495834/

Although, ECC RT has been usually associated to greater increases in muscle mass compared to CON RT, the present review clearly illustrated that the findings presented in the literature are too varied to clearly affirm which training mode leads to greater long-term muscle growth. Furthermore, when both exercises paradigms are matched for either maximum load or work, the hypertrophic responses are very similar.


eccentric resistance training (ECC RT) 
concentric resistance training (CON RT)
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #470 on: July 26, 2017, 10:00:34 »


Testosterone Enanthate When Paired W/ Lifting Weights Shown to SIGNIFICANTLY IMPAIR Thyroid Function in Rodent Model of Human Doping.

This study was conducted to determine the effects of 8-week administration of testosterone enanthate (TE) in conjunction with resistance training on thyroid hormones and lipid profiles. Sixty male adult Wistar rats were randomly divided into six groups: C: olive oil, RT: resistance training + olive oil, LD: TE (20 mg/kg), HD: TE (50 mg/kg), RT + LD: RT + TE (20 mg/kg), RT + HD: RT + TE (50 mg/kg). The RT consisted of climbing (5 reps/3 sets) a ladder carrying a load suspended from the tail. At the end, blood specimens were obtained from the orbital sinus and serum concentration of T4, T3, TSH and lipid profiles was determined. The serum concentration of TSH significantly increased in RT + HD group compared to C, and the serum concentration of T4 significantly decreased in LD, HD, RT + LD and RT + HD groups compared to the C and RT groups (p < .05). The concentration of HDL and cholesterol significantly decreased in HD and RT + HD groups compared with C group (p < .05). Both decreased T4 and increased TSH in the RT + HD group likely suggested a primary hypothyroidism as a complication of high-dose administration of testosterone enanthate along with resistance training. Alteration in lipid profile was another complication observed in rats received high doses of testosterone enanthate.
 Zarei M, Zaeemi M, Rashidlamir A. Effects of testosterone enanthate treatment in conjunction with resistance training on thyroid hormones and lipid profile in male Wistar rats. Andrologia. 2017;e12862. https://doi.org/10.1111/and.12862
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #471 on: July 26, 2017, 20:03:29 »


http://www.legendarylifepodcast.com/healthfitness/259-facts-myths-know-hormones-fat-loss-health-dr-karl-nadolsky/

What is metabolism, and how does it relate to obesity and hormones (8.29)
The need for individualized approaches with diet, and the dangers that can occur with aggressive calorie restricting (12.08)
What we know about fat loss, metabolism and obesity thanks to the biggest loser (16.00)
Why some diets need to be medically supervised and why most people need a more moderate approach to calorie deficits (18.32)
Karl’s approach to his own diet and why he doesn’t count calories (23.57)
The calorie range to focus on for healthy people in order to lose fat but also maintain muscle (26.03)
How genetics factors into metabolism and fat loss ability (30.08)
Why blood work isn’t everything and you need to take it in context (34.51)
The impact of age on hormones and hormones on metabolism (38.12)
Cortisol, fat storage and fat loss (42.08)
The importance of focusing on having a good lifestyle overall instead of medication/specific hormones (47.19)
What the science says about intermittent fasting (50.39)
The impact of testosterone and estrogen in fat loss (53.52)
Why you should get the full blood panels, and the symptoms to look out for that indicate you need to get tested (57.03)
Estrogen impacts in men and women (59.25)
What really screws up your hormones (1.03.40)
Why you should focus on your lifestyle therapies and only seek medical attention if you have symptoms that seem out of the norm (1.07.41)
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #472 on: July 27, 2017, 08:36:20 »


http://journal.houstonmethodist.org/doi/10.14797/mdcj-13-2-68?code=mdhv-site
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #473 on: July 27, 2017, 16:02:54 »


https://bretcontreras.com/science-is-self-correcting-the-case-of-the-hip-thrust-and-its-effects-on-speed/
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #474 on: July 31, 2017, 20:51:20 »

https://www.ncbi.nlm.nih.gov/pubmed/28502411

* Based on a small study of abdominal bracing and low back pain, it appears that there isn't much benefit in doing when lifting heavy loads. This reflects on several previous studies in the past 10 years that find no additional benefit to abdominal bracing before heavy lifting.*

“Results from our study showed that although healthy participants do not brace their abdominal muscles while lifting naturally, they can be trained to do so. When compared to normal lifting, abdominal bracing during lifting is associated with increased [internal oblique] activity and reduced [lumbar multifidi] muscle activity (during loaded lowering), reduced movement in the lower limbs and lower-back and
increased flexion in the thorax.
“From these data there appears to be no clear biomechanical or motor-control advantage of abdominal bracing during lifting. The value of abdominal bracing for primary and secondary prevention of [low back pain] remains therefore unclear.”
« Last Edit: July 31, 2017, 20:53:24 by mp »
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #475 on: August 01, 2017, 08:37:32 »


http://suppversity.blogspot.com.ee/2017/08/energy-requirements-of-resistance.html

"Training Legs Burns 2x More Energy Than Biceps, Squatting 35kcal+/min.."
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #476 on: August 01, 2017, 09:42:20 »



As indicated, you shouldn't gauge the quality of your workout based on how sore you get.
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #477 on: August 08, 2017, 13:50:49 »


Single-Dose Testosterone Administration Impairs Cognitive Reflection in Men.

https://www.ncbi.nlm.nih.gov/pubmed/28771393 



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"Who needs cognitive reflection when you're f'ing JACKED"

"The only cognitive reflection you need be concerned about is checking out these gunz in the mirror."
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #478 on: August 08, 2017, 16:15:57 »


https://www.ncbi.nlm.nih.gov/pubmed/28771924?dopt=Abstract


Recent findings relating to the regenerative and protective effect of the gastrointestinal hormone, ghrelin, suggest that it may underlie the beneficial effects of calorie restriction.

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"What is interesting, is the discussion on how only caloric restriction induces the neuroprotective / neurogenerative processes. ...... Clearly an energy status effect, not a diet composition effect. Try to eat "better"=very little benefit. Try to eat less=profound effect."
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #479 on: August 14, 2017, 18:08:54 »


http://www.mdpi.com/2072-6643/9/8/818/htm

A Single Day of Excessive Dietary Fat Intake Reduces Whole-Body Insulin Sensitivity: The Metabolic Consequence of Binge Eating


In conclusion, a single day of high-fat, overfeeding impaired whole-body insulin sensitivity in young, healthy adults. This highlights the rapidity with which excessive consumption of calories through high-fat food can impair glucose metabolism, and suggests that acute binge eating may have immediate metabolic health consequences for the individual.

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Cheat-day people....
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