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Author Topic: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.  (Read 92549 times)

kristo1979

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #540 on: November 28, 2017, 15:17:09 »

Lugesin eile just seda fb-s suppversity lehelt :)
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ArchangelEST

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #541 on: November 28, 2017, 16:49:09 »

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5400411/

 "Effect Of Barbell Weight On The Structure Of The Flat Bench Press." The Journal of Strength & Conditioning Research (2017).

The Higher the Weight, the Less of it Will be Lifted by Your Pecs

Üks loogiline seletus miks mu õlalihased meeletult üle arenesid võrreldes rinnaga, kuid asi stabiliseerus rohkem, kui hakkasin rohkem tehnikale keskendudes madalama raskuse ja suuremate kordustega rinda treenima.

Niisama möödaminnes võib mainida, et üks väheseid, kes Arnoldi rinna suutis ületada kasutas samuti madalaid raskusi. Serge Nubret treenis oma rinna pm. 50-100kg raskusega seeriaid tehes. Küll tegi ta sageli isegi nii palju kui 20 seeriat ja 20x seerias. Ning pausid nii madalad kui 30 sekundit.





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Muidugi ei tähenda see seda, et rind ei kasvaks suurte raskustega. Muidugi kasvab, selge see. Kuid kas on väärt aina rohkem ja rohkem energiat kulutada ning vigastuste ohtu suurendada, kui see pole hädavajalik?
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #542 on: November 28, 2017, 22:56:27 »


https://www.dietvsdisease.org/l-glutamine-supplements/

L-glutamine is often said to improve strength, endurance, and body composition. However, studies indicate it is no more effective than a placebo.

Small studies in humans have found glutamine supplements to help with body composition, blood sugar control and other risk factors in patients with diabetes and heart failure. More studies are needed to know if supplementation is safe.

There’s a theoretical basis for supplemental L-glutamine in chronic gastrointestinal disease. However, there have been few studies on humans, with some human studies showing little benefit of supplements.


There was no significant difference between the glutamine and placebo groups in terms of blood markers of the infection


Small studies on humans have found L-glutamine to reduce sick days in diarrhea and to possibly help prevent infection after prolonged exercise. Animal studies have found it may prevent HSV-1 and HSV-2 flares. More human studies are needed in all areas.

There’s no doubt that L-glutamine serves many important functions in the body.

That’s why healthy people naturally produce adequate amounts.

But more isn’t always better, especially in the case of supplements.

Increased L-glutamine is useful for those with certain critical illnesses, but whether it‘s useful in more common conditions or for increasing athletic performance looks doubtful.

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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #543 on: November 28, 2017, 22:59:20 »


http://www.smr.jsexmed.org/article/S2050-0521(17)30122-1/abstract

Although testosterone therapy (TTh) is an effective treatment for hypogonadism, recent concerns regarding its safety have been raised. In 2015, the US Food and Drug Administration issued a warning about potential cardiovascular risks resulting from TTh. Fertility preservation is another reason to search for viable alternative therapies to conventional TTh, and in this review we evaluate the literature examining these alternatives.

Aims

To review the role and limitations of non-testosterone treatments for hypogonadism.

Methods

A literature search was conducted using PubMed to identify relevant studies examining medical and non-medical alternatives to TTh. Search terms included hypogonadism, testosterone replacement therapy, testosterone therapy, testosterone replacement alternatives, diet and exercise and testosterone, varicocele repair and testosterone, stress reduction and testosterone, and sleep apnea and testosterone.

Main Outcome Measures

Review of peer-reviewed literature.

Results

Medical therapies examined include human chorionic gonadotropins, aromatase inhibitors, and selective estrogen receptor modulators. Non-drug therapies that are reviewed include lifestyle modifications including diet and exercise, improvements in sleep, decreasing stress, and varicocele repair. The high prevalence of obesity and metabolic syndrome in the United States suggests that disease modification could represent a viable treatment approach for affected men with hypogonadism.

Conclusions

These alternatives to TTh can increase testosterone levels and should be considered before TTh.
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #544 on: November 29, 2017, 12:13:03 »


#Muscle fiber splitting often occurs after strength training, in both animals and humans. Muscle fiber splitting is where one fiber splits into two, although this does not always occur all the way down the length of the fiber. This leads to "branched fibers" which are single fibers for part of their length, and two fibers for the remainder.

Some researchers have interpreted muscle fiber splitting as the precursor to hyperplasia, which is an increase in the number of muscle fibers within a muscle after strength training. It has been frequently reported in animal studies, but whether it occurs in humans is less clear.

In this study, the researchers arrived at a different conclusion, which was that the muscle fiber splitting was an indication of partial or incomplete repair of muscle damage caused by strength training.#
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #545 on: November 30, 2017, 09:21:53 »


<a href="http://www.youtube.com/watch?v=Uc265c-tLGY" target="_blank" class="aeva_link bbc_link new_win">http://www.youtube.com/watch?v=Uc265c-tLGY</a>
Science of Growth, Hypertrophy and Building Muscle w/ Brad Schoenfeld
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #546 on: November 30, 2017, 12:30:52 »



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Muidugi ei tähenda see seda, et rind ei kasvaks suurte raskustega. Muidugi kasvab, selge see. Kuid kas on väärt aina rohkem ja rohkem energiat kulutada ning vigastuste ohtu suurendada, kui see pole hädavajalik?

Kõik sõltub inimese arusaamast - sihist, mille poole ta püüdleb.

Kui oled võistlev tõstja - vajad maxe, et saada paremaks; kui kulturismis plaan kaugele jõuda - siis vist üldse mitte. Teed nagu endale meeldib ja "sinu peal toimib".

Ka lihtsalt lõbujõusaalihundid on väga erineva sealkäimise motiiviga, mõni üritab iga hinna eest kg juurde saada kangile, mõni kehakaalust maha. Kes näeb selles tegevuses üldtugevdavat efekti, kes võimalust et pussy saamiseks suurt biitsa kasvatada.

Ja hea ongi, et igale oma. Aga hea on ka see, et meil on olemas teave, puhkudeks, mil soovime natukene neisse protsessidesse  süveneda. Olla lihtsalt tuima rutiini hästi taluv, hea toitumisega....ja korraliku taastumisega pühendunud meathead..noh..kõva asi seegi.. ja veelkord - igale oma.
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kristo1979

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #547 on: December 01, 2017, 13:46:17 »

http://www.youtube.com/watch?v=Uc265c-tLGY Science of Growth, Hypertrophy and Building Muscle w/ Brad Schoenfeld


Väärt video. Midagi uut põhimõtteliselt enda jaoks ei kuulnduki aga hea üle kuulata ja kinnitusi kuulda :)
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kristo1979

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #548 on: December 01, 2017, 21:52:08 »

see oli hea, kus tõukasid muscle confusionit ja võrdlesid fat confusioniga :D et peaks erinevaid rasvu sööma rasvapõletuse ajal, muidu keharasv harjub ära :D :D ahahaha
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #549 on: December 03, 2017, 10:51:02 »


*Although partial squats have now been established as valuable for sports-specific strength gains, they are more rarely used to improve squat strength, because of a lack of specificity.
Even so, this study showed that a program of combined full plus partial squats tended to improve full squat 1RM by more than a program of only full squats. Since the average percentage of 1RM used in the study was associated with the gain in full squat 1RM, it may be because partial squats allowed the use of heavier relative loads for the same number of reps in training.*
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #550 on: December 06, 2017, 19:07:10 »


<a href="http://www.youtube.com/watch?v=KMnp7y6_sMA" target="_blank" class="aeva_link bbc_link new_win">http://www.youtube.com/watch?v=KMnp7y6_sMA</a>
The Most Scientific Way to Train QUADS | Quad Training Science Explained
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #551 on: December 08, 2017, 15:25:13 »


Spencer Nadolsky

"But seriously this is why it drives me nuts when internet world says BMI is worthless.

It is not.

We do care where the adiposity is (abdominal vs legs) since that is a marker related to CVD and metabolic health.

But just having more mass in general even muscle isn't necessarily healthy to a point.

Low muscle mass is bad. Super high muscle mass is likely not good either.

Regarding preserving muscle mass when losing weight, it won't all be fat mass and worrying about excessive amounts of protein just to squeeze out a few oz of muscle mass is dumb I agree."

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

http://carbsanity.blogspot.com.ee/2017/12/high-bmi-and-risk-of-cardiovascular_7.html

"Is being heavier healthy depending on body composition?  The main study discussed in this post seems to indicate otherwise."
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #552 on: December 08, 2017, 19:17:41 »

*New study just pubbed shows that a lower frequency training group (2 days/wk) resulted in greater overall gains than a higher frequency group (4 days/wk) with weekly volume equated between groups. Subjects had at least 2 years lifting experience. The training routine was a bit skewed for upper body, but it basically the lower frequency performed lower body muscles once per week and upper body muscles twice per week, while the higher frequency performed lower body twice and upper body four times. As I've mentioned previously, we have several papers on the topic all showing no benefits to training muscle groups more than twice/wk in resistance-trained men. The evidence is mounting that twice per week appears to be a sweet spot for training a muscle group provided volume is equated, at least from a hypertrophy standpoint.*

*
Study definitely has its flaws. The idea of training 4 days in a row in comparison to 2 doesn’t make much sense to me. Why not spread that out a little more, maybe 4 workouts over 7 days. There are a few other flaws as well. Did we train to failure each time, a certain RPE, etc. this study doesn’t hold much weight, for me anyways. Lots of missing variables..*

*
1. Strange effect sizes. Calculations doesnt show nearly as big as they described.

2. Not really "trained" population. 70 kg bench press?!

3. Not really high volume. 12 weekly sets for muscle group. (We need a definition of HV).

4. What about the diet?! No one tracked it.

5. Very small sample size. It's a common problem in our field but the least I can say is that "no difference between groups".

6. One group showed some pretty big differences in muscle thickness prior to the intervention. Again, sample size issue...

7. Some data mistakes. 115 rm1 squat prior to the intervention and you can see in the chart that one group was 90 and the other 103. Where is the 115?

8. Self selected maximum repetitions. Can potentially lead into different training volume that can effect hypertrophy.*


https://www.ncbi.nlm.nih.gov/m/pubmed/29216446/
« Last Edit: December 08, 2017, 19:23:25 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 #553 on: December 13, 2017, 10:40:40 »


This interesting study reported on the effects of taking a 3-week break in the middle of a 15-week strength training program, in previously-untrained individuals.

Surprisingly, there was no effect on long-term increases in either strength or muscle size. The strength gains were largely maintained throughout the 3-week detraining period, while the gains in muscle size were lost, but then regained at a faster rate than would have been achieved if training were continued without the break.

This shows that the rate of muscle growth is already reducing by 9 – 15 weeks of continuous strength training, and the fastest rates of increase in muscle size occur before that. Clearly, hypertrophy occurs earlier and quicker after commencing strength training than was previously believed...
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