: I’m posting this to be transparent with you guys, not all my sets are pretty. I tried to hit the 110s today for a set after doing 105s for 6 and then I finished with the 100s. Form was super rough here and definitely needs to sharpened up, next chest day we’ll be better 💪🏽💯 Credit : @tristynleeofficial
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𝐕𝐎𝐋𝐔𝐌𝐄 𝐓𝐑𝐀𝐈𝐍𝐈𝐍𝐆 𝐅𝐎𝐑 𝐌𝐔𝐒𝐂𝐋𝐄 𝐆𝐑𝐎𝐖𝐓𝐇
In the past few years an idea that higher frequency training is better for hypertrophy has been floating around due to a few research papers. This has prompted the quick fix of train each body part 3x a week and you’ll grow them regardless if you’re putting enough volume in it. Thankfully some new research came out and can put this misinformation to sleep.
⠀🔺swipe left for ebook info like this 🔺
First paper (Gomez et al. 2018) compared low-frequency and high-frequency splits with equated volume. One consisted of training each muscle group specifically ones a week; the next trained a full body routine training each muscle group multiple times a week. After 8 weeks they compared pre training and post muscle mass finding no difference between routines as far as strength and muscle gain.
The next study, (Schoenfeld et al 2018) compared low volume training routines to high volume in an 8 week training routine. At the end of the 8 weeks they compared strength and muscle gain between the 3 groups. The results showed no difference for strength gains between the low, moderate and high volume groups. On the other hand, the higher volume group they had a significantly greater increase in muscle size. This is further supported by (Klemp A et al. 2017) which found that when volume is equated rep ranges do not show significant difference in hypertrophy. Showing us, that muscle hypertrophy seems to follow a dose relationship between training volume and hypertrophy. ⠀
What does this mean; this shows us that if your goal is to maximize muscle growth a higher volume split is better to achieve your goal. On the other hand, if your goal is strength gain you may potentially benefit from a lower volume split. This is how I designed my hypertrophy program actually based on a high volume single body part a day system if anyone is interested it is available in the link in my bio.
Tag someone who is looking to grow some muscle and is struggling. Also, to calculate your volume (sets*reps*weight)
𝐄𝐀𝐓𝐈𝐍𝐆 𝐁𝐄𝐅𝐎𝐑𝐄 𝐄𝐗𝐄𝐑𝐂𝐈𝐒𝐄.
Glycogen depletion is one of the causes of fatigue when it comes to exercising. Depending on the when you last ate and your workout intensity this can affect your workout volume and performance. This problem can be attenuated through the ingestion of carbohydrates.
🔺Swipe left for ebook info ⏪🔺
Carbohydrate intake has been reviewed quite a bit in the literature when it comes to aerobic performance, however when it comes to resistance training the data is up and coming. Previous research hinted that carbohydrate intake prior to exercise can improve performance due to the decreased demand on muscle glycogen. Some recent research has shown that it may improve your performance when it comes to resistance training by increasing the amount of volume and decreasing fatigue.
A proper meal prior to training with around 40-50 g of carbs should be enough to aid in workout performance. Our bodies are very sensitive to carbohydrates that some tests have shown that just swishing a sweet drink for a period will improve performance. Also a side note if you have not read my previous post on fasted cardio; it does not make a difference when it comes to weight loss or calories burned
Save your money on pre-workout and just have some food before training. Tag someone to help them with their workout
1 week ago
“Weight lifting myths” by @stepstoahealthieryou
It’s really sad to see that we believe everything society teaches us. When men start weight lifting they can gain muscle quite quickly and get bulkier as a result.
Because women have less testosterone than men it’s incredibly unlikely they’ll become jacked like a male bodybuilder would be.
Usually what happens is that when women start weight lifting they become more toned and they develop more assets.
I don’t like to get into politics, but here’s the thing. Men and women ARE NOT THE SAME! Never were and never will be lol rant over!
1 week ago
El “Santo Grial” de la Hipertrofia: Tensión Mecánica + Estrés Metabólico.
🅰️La Tensión Mecánica (sin dudas el factor más importante)depende de la intensidad de carga, es decir, cuánto más te acerques al RM, más Tensión vas a generar, y cuánto más peso te permita cargar un ejercicio, mayor será esa posibilidad de generar Tensión. Por lo tanto, priorizando este componente se impone el uso de Ejercicios Básicos, poliarticulares, que impacten sobre la región muscular que se pretende hipertrofiar -1er video-(noten qué hablo de “región muscular” y no de “músculo”).
🅱️El Estrés Metabólico se relaciona con el gasto energético, con la cantidad de trabajo. Aquí localizar más el foco muscular con un menor estrés general será la premisa -2do video-, por lo tanto los ejercicios adecuados son los que implican un núcleo articular de forma dominante, con intensidades que permiten mayor cantidad de repeticiones.
✅En ambos casos la clave es el reclutamiento de Unidades Motoras.
✅Con intensidades superiores al 80% el reclutamiento total está garantizado desde la primer repetición, por lo tanto no es necesario acercarse al fallo (🅰️).
✅Con intensidades intermedias/bajas hace falta llegar casi al fallo para reclutar las Unidades Motoras de alto umbral (🅱️), por lo tanto, las últimas repeticiones de la serie se denominan “Efectivas”.
✅Teniendo en cuenta estos puntos, tus entrenamientos tendientes a ganar masa muscular serán más eficientes, con mayores y más rápidos resultados.
✅Claro, existe un camino más fácil (que jamás recomiendo), supongo que sabés a qué me refiero 😉.
Getting back to some old school powerbuilding basics, after taking some lengthy time off strength training to allow for injuries to recover. Will be Interesting to explore this phenomenon of muscle memory and how quickly my body readjust.
Strength and hypertrophy training simultaneously.
-3 Sets x 3 Reps at (70, 75 & 80% of 1Rep Max) -5 sets x 10 Reps ( 45-50%)
*𝐁𝐔𝐈𝐋𝐃-𝐀-𝐓𝐇𝐈𝐆𝐇* Tag a friend who needs this! - Follow @hastitransformation for daily fitness/nutrition tips & education📚 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ First off lets start off with a lot of these exercises are going to overlap since there's a few exercise that basically hit the whole entire leg! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So what I have here is the major muscle groups of your leg, you're going to have to hit all the angles (i.e. inward, outward, etc...). Let's just take the leg extension and hamstring curl for example, if you're not varying the tension in either of these exercise you'll be leaving some room for improvement on the table. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Let's go over some of the breakdown: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ *Vastus Lateralis* Leg Extensions: -Maintaining the femur and rotate the toes slightly inward. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ *Rectus Femoris* Squats: -These are a given but preferrably front squats can focus more on the front part of the quad (as it's more quad dominant) versus involving the hamstrings. Other exercises (Lunges, Leg Press, Step-Ups). Vastus Medialis* Leg Extensions: -Maintaining the femur and rotate the toes slightly outward. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ *Biceps Femoris* Lying/Standing Leg Curl -Maintaining the femur and rotate the toes slightly outward. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ *Semimembranosus* Wide-Stance Goblet Squat -Keeping a wide stance will target the lower inner hamstring. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ *Semimembranosus* Lying/Standing Leg Curl -Maintaining the femur and rotate the toes slightly inward. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hope that helps! -⠀⠀⠀⠀⠀⠀⠀ #squat#squats#glutes#legday#legworkout#legworkouts#gluteworkout #bootygains🍑 #squatsbooty#quads#hamstrings#yoga#fitness#mobilitywod#flexibility#physicaltherapy#yogi#bodybuilding#weekendyoga#deadlift#hypertrophy#workout#yogaformen#physio # irishfitfam #mobility#hipmobility#yogafit#iifym#sportperformance
I think an important concept to grasp when it comes to hypertrophy training, is when training to failure or 0-1 reps in reserve, is that reps should be slower as the muscle fatigues.
A good marker to look for is that if a set begins to feel harder but the reps are concentrically moving that same speed though whole set, you may be changing something in your favour.
The speed of the eccentric may be shorter. Your range of motion may be less. You may shift your position to have a mechanical advantage.
Controlling these factors makes a difference when trying to beat your previous best. It creates consistency and lets you know you are getting strong Becuase you’re growing new muscle, not changing how you performed the movement.