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MENNOHENSELMANS.COM
A former business consultant specialized in advanced statistical data analysis. Menno Henselmans now helps serious strength trainees get the most out of their physique with online coaching, international public speaking events and scientific publications. FFMI CALCULATOR: CALCULATE YOUR GENETIC MUSCULAR POTENTIAL What level of muscularity can you achieve as a natural lifter? This FFMI calculator will give you an estimation of your maximum natural potential based on Casey Butt's research on elite natural bodybuilders and multiple scientific publications on the fat-free mass index(FFMI).
NEW TRAINING FREQUENCY STUDY: 5X BEATS 2X New training frequency study: 5x beats 2x. With the popularity of high frequency training, a ton of new research has been done on the best training frequency for muscle growth and strength development. Several of these studies have found no significant difference between lower and higher frequencies under volume-equated conditions (reviewed on BENCH PRESS VS. FLYS: WHICH IS BETTER FOR THE PECS? [STUDY Which is the better pec builder: the bench press or flys? A new study by Solstad et al. compared muscle activity of the pecs, front delts and triceps in the barbell bench press vs. dumbbell flys. Unlike many electromyography (EMG) studies, this study was properly conducted: both groups performed 6RMs and the 5th rep was taken to zoom in on different parts of each the movement. Most EMG studies FRENCH PT COURSE • MENNOHENSELMANS.COMTRANSLATE THIS PAGEÀ QUI S’ADRESSE LA FORMATION ?DESCRIPTIONCONTENU DÉTAILLÉ DE LA FORMATIONCOMBIEN ÇA COÛTE ?SEE MORE ON MENNOHENSELMANS.COM NEW STUDY: DO DIET BREAKS HELP PRESERVE MUSCLE MASS AND Do diet breaks help preserve muscle mass or your metabolism? If you've been following my work for a while, you should know my answer, but a great new study by my highly respected colleagues Jackson Peos, Eric Helms, James Krieger et al. provides more hard data in strength trainees. The trainees performed the same fat loss diet program either in one 12-week stretch or as 4 3-week stretches with NEW TRAINING FREQUENCY STUDY: 3X VS. 6X The Norwegian Frequency Project is a once-secret-now-famous study in which the Norwegian Powerlifting team participated to study the ideal training frequency of each muscle group. They found that splitting the same program up into 6 instead of 3 full-body workouts led to better strength development and muscle growth. These results caused massive controversy at a time the bro3 CNS FATIGUE MYTHS
Myth 1: The higher the exercise intensity, the more CNS fatigue you induce. CNS fatigue is commonly said to occur from exercise with large neural demands, namely high intensity exercise. So the theory is that low reps induce more CNS fatigue than high reps. It sounds very plausible. The higher the training intensity, the CNS activation is DO YOU NEED 4 MEALS PER DAY FOR MAXIMUM GROWTH AFTER ALL? With an anabolic ceiling of about 0.4 g protein per kg bodyweight (0.18 g/lb) and the knowledge that you need 1.6 g/kg protein per day for maximum muscle growth, the authors conclude you need to divide your protein intake over at least 1.6 / 0.4 = 4 meals a day to getONLINE PT COURSE
Le cours Bayesian France est une formation de 9 mois, 100% en ligne, appuyée sur les apports des dernières recherches en sciences de l’entraînement et de la nutrition. Remplissez les informations ci-dessus afin d'avoir accès aux inscriptions en exclusivité et avant tout le monde. La prochaine session de formation démarre le 17septembre
MENNOHENSELMANS.COM
A former business consultant specialized in advanced statistical data analysis. Menno Henselmans now helps serious strength trainees get the most out of their physique with online coaching, international public speaking events and scientific publications. FFMI CALCULATOR: CALCULATE YOUR GENETIC MUSCULAR POTENTIAL What level of muscularity can you achieve as a natural lifter? This FFMI calculator will give you an estimation of your maximum natural potential based on Casey Butt's research on elite natural bodybuilders and multiple scientific publications on the fat-free mass index(FFMI).
NEW TRAINING FREQUENCY STUDY: 5X BEATS 2X New training frequency study: 5x beats 2x. With the popularity of high frequency training, a ton of new research has been done on the best training frequency for muscle growth and strength development. Several of these studies have found no significant difference between lower and higher frequencies under volume-equated conditions (reviewed on BENCH PRESS VS. FLYS: WHICH IS BETTER FOR THE PECS? [STUDY Which is the better pec builder: the bench press or flys? A new study by Solstad et al. compared muscle activity of the pecs, front delts and triceps in the barbell bench press vs. dumbbell flys. Unlike many electromyography (EMG) studies, this study was properly conducted: both groups performed 6RMs and the 5th rep was taken to zoom in on different parts of each the movement. Most EMG studies FRENCH PT COURSE • MENNOHENSELMANS.COMTRANSLATE THIS PAGEÀ QUI S’ADRESSE LA FORMATION ?DESCRIPTIONCONTENU DÉTAILLÉ DE LA FORMATIONCOMBIEN ÇA COÛTE ?SEE MORE ON MENNOHENSELMANS.COM NEW STUDY: DO DIET BREAKS HELP PRESERVE MUSCLE MASS AND Do diet breaks help preserve muscle mass or your metabolism? If you've been following my work for a while, you should know my answer, but a great new study by my highly respected colleagues Jackson Peos, Eric Helms, James Krieger et al. provides more hard data in strength trainees. The trainees performed the same fat loss diet program either in one 12-week stretch or as 4 3-week stretches with NEW TRAINING FREQUENCY STUDY: 3X VS. 6X The Norwegian Frequency Project is a once-secret-now-famous study in which the Norwegian Powerlifting team participated to study the ideal training frequency of each muscle group. They found that splitting the same program up into 6 instead of 3 full-body workouts led to better strength development and muscle growth. These results caused massive controversy at a time the bro3 CNS FATIGUE MYTHS
Myth 1: The higher the exercise intensity, the more CNS fatigue you induce. CNS fatigue is commonly said to occur from exercise with large neural demands, namely high intensity exercise. So the theory is that low reps induce more CNS fatigue than high reps. It sounds very plausible. The higher the training intensity, the CNS activation is DO YOU NEED 4 MEALS PER DAY FOR MAXIMUM GROWTH AFTER ALL? With an anabolic ceiling of about 0.4 g protein per kg bodyweight (0.18 g/lb) and the knowledge that you need 1.6 g/kg protein per day for maximum muscle growth, the authors conclude you need to divide your protein intake over at least 1.6 / 0.4 = 4 meals a day to getONLINE PT COURSE
Le cours Bayesian France est une formation de 9 mois, 100% en ligne, appuyée sur les apports des dernières recherches en sciences de l’entraînement et de la nutrition. Remplissez les informations ci-dessus afin d'avoir accès aux inscriptions en exclusivité et avant tout le monde. La prochaine session de formation démarre le 17septembre
FRENCH PT COURSE • MENNOHENSELMANS.COMTRANSLATE THIS PAGE French PT Course • MennoHenselmans.com. Menno Henselmans, Nevin Barnett et Antoine Fombonne ont le plaisir de vous offrir la version française de la désormais célèbre formation Bayesian Bodybuilding Personal Trainer. Vous voulez en apprendre plus sur la science de l’entrainement et de la nutrition ? SOMATOYPES: ENDO, ECTO AND -MESOMORPH. WHAT DOES IT MEAN? Your somatotype is just a classification of your current body shape. The diet and workouts you need to change your body shape follow the same principles as for anyone else. We all have a different body structure and some structures may lend themselves better to certain types of exercise than others, but physical performance is mostly determined by your training and body composition, not your NEW STUDY: HEAVY DUTY TRAINING MORE THAN DOUBLES MUSCLE Both groups trained 3x per week for 5-60 mins. Both did the same 5 exercises for 4 sets each. The only reported difference is that the traditional group did 6-12 reps at 70-80% of 1RM with 2-3 minutes rest, whereas the Heavy Duty group did 6-10 reps at 70% of 1RM with only 10 seconds rest. It’s noted that the Heavy Duty group trainedwith a
STUDY: SQUATTING TWICE A DAY FOR DOUBLE THE SQUAT STRENGTH Study: Squatting twice a day for double the squat strength. Training frequency is a hot topic, and it’s a subtle one. If we look at studies on untrained individuals, the literature is quite clear that there are minimal benefits to training a muscle more than even just once a week. However, in trained individuals, the literature is more THE TRUTH ABOUT PROCESSED VS UNPROCESSED FOODS Micronutrient differences. While processed foods can be processed to contain or preserve nutrients better, this is not the case with most of the food items. Generally speaking, most processed foods contain compromised micronutrient profiles. The more processed a THE ALAR SCARE: A LESSON FROM HISTORY The Alar Scare: A lesson from history. Categories: Miscellaneous. In early 1989, the NRDC released a report on Alar, a chemical used to harvest apples. The report estimated that Alar caused cancer and children were at greater risk. This report was based on a mathematical model with several assumptions that turned out to be flawed. THE GAME CHANGERS DOCUMENTARY SCIENTIFIC REVIEW The Game Changers Documentary Scientific Review. As vegan dieting is becoming more and more popular, The Game Changers documentary on plant based diets is going viral. In it, an impressive production team with lots of celebrities but few nutritionists endorses the central message that “ the best source of protein is plants .”. BRO SPLITS OPTIMAL AFTER ALL? Since the Norwegian Frequency Project shocked the fitness community by finding greater strength development and muscle growth when training each muscle 6x compared to 3x per week, research on training frequency has boomed. I recently reviewed 2 new studies on training frequency and now we have another great study by Gomes et al. (2018). The researchers took 23 genuinely intermediate level 9 REASONS WHY WOMEN SHOULD NOT TRAIN LIKE MEN Since my article on the natural muscular potential of women went viral with over ten thousand shares on Facebook alone, my inbox has been flooded with the question 'How should women train and diet?' Here's the answer. But first, to put many of the differences between men and women in context, it helps to understand the evolution of gender differences. Throughout evolution, a classical division NEW SCIENCE: SPOT REDUCTION IS NOT A MYTH New science: spot reduction is not a myth. Categories: Videos & podcasts. Most people have body parts that they want to get leaner than others. Women may struggle with the stubborn fat on their thighs and hips or upper arms, whereas men typically struggle with the fat on their belly. It would be nice if we could ‘spot reduce’ theseareas
MENNOHENSELMANS.COM
A former business consultant specialized in advanced statistical data analysis. Menno Henselmans now helps serious strength trainees get the most out of their physique with online coaching, international public speaking events and scientific publications. NEW TRAINING FREQUENCY STUDY: 5X BEATS 2X New training frequency study: 5x beats 2x. With the popularity of high frequency training, a ton of new research has been done on the best training frequency for muscle growth and strength development. Several of these studies have found no significant difference between lower and higher frequencies under volume-equated conditions (reviewed on3 CNS FATIGUE MYTHS
Myth 1: The higher the exercise intensity, the more CNS fatigue you induce. CNS fatigue is commonly said to occur from exercise with large neural demands, namely high intensity exercise. So the theory is that low reps induce more CNS fatigue than high reps. It sounds very plausible. The higher the training intensity, the CNS activation is BENCH PRESS VS. FLYS: WHICH IS BETTER FOR THE PECS? [STUDY Which is the better pec builder: the bench press or flys? A new study by Solstad et al. compared muscle activity of the pecs, front delts and triceps in the barbell bench press vs. dumbbell flys. Unlike many electromyography (EMG) studies, this study was properly conducted: both groups performed 6RMs and the 5th rep was taken to zoom in on different parts of each the movement. Most EMG studies DO YOU NEED 4 MEALS PER DAY FOR MAXIMUM GROWTH AFTER ALL?3 MEALS A DAY DIET5 MEAL A DAY PLANNEREXAMPLES OF 6 SMALL MEALS A DAY With an anabolic ceiling of about 0.4 g protein per kg bodyweight (0.18 g/lb) and the knowledge that you need 1.6 g/kg protein per day for maximum muscle growth, the authors conclude you need to divide your protein intake over at least 1.6 / 0.4 = 4 meals a day to get BRO SPLITS OPTIMAL AFTER ALL? BRO SCIENCE LIFEBRO SCIENCE QUOTESBRO SPLIT VS PPLDO BRO SPLITS WORK Since the Norwegian Frequency Project shocked the fitness community by finding greater strength development and muscle growth when training each muscle 6x compared to 3x per week, research on training frequency has boomed. I recently reviewed 2 new studies on training frequency and now we have another great study by Gomes et al. (2018). The researchers took 23 genuinely intermediate level 7 PRINCIPLES OF EXERCISE SELECTION 7 Principles of Exercise Selection. To paraphrase a wise man, “Small, weak, and injured is no way to go through life.”. But if you design your workouts around the wrong exercises, that’s exactly how you’ll end up; dreadfully unmuscular, embarrassingly weak, andprone to
THE MYTH OF 1 G/LB: OPTIMAL PROTEIN INTAKE FOR BODYBUILDERS The myth of 1 g/lb: Optimal protein intake for bodybuilders. Protein. It’s every bodybuilder’s favorite macronutrient and for good reason. Protein is extremely essential, super satiating and amazingly anabolic. Protein is awesome but you’re consuming too much of it. Like most myths, the belief that you should take in 1g/lb of body SQUATS VS. HIP THRUSTS FOR GLUTE GROWTH: WHICH IS BETTERHIP THRUST FOR GLUTESHIP THRUST EVERYDAYHIP THRUST FORMHIP THRUST MUSCLE TARGETHIPTHRUST WITH WEIGHT
Hip thrusts are not a must-have exercise. Neither are barbell back squats, but you most likely do want at least 1 squat variation in your program if you want to maximize glute growth. Hip thrusts are likely no better for glute growth, and quite possibly worse on a 1 v 1 basis than hip extensions, pull-throughs, reverse hypers and Romanian HOW TO STICK TO A DIET OR WORKOUT PLAN, ACCORDING TO SCIENCEMENNO HENSELMANS DIETMENNO HENSELMANS KETO DIET This is a guest article by Henselmans PT Course student John Fawkes. It aligns well with the psychology and compliance topic from the course. It's nearly 7000 words long and quite academic, but if you're interested in behavioral psychology, this will float your boat. If you're just interested in the take-home messages, there's a summary at the end. - Menno The fitness industry has a dirtyMENNOHENSELMANS.COM
A former business consultant specialized in advanced statistical data analysis. Menno Henselmans now helps serious strength trainees get the most out of their physique with online coaching, international public speaking events and scientific publications. NEW TRAINING FREQUENCY STUDY: 5X BEATS 2X New training frequency study: 5x beats 2x. With the popularity of high frequency training, a ton of new research has been done on the best training frequency for muscle growth and strength development. Several of these studies have found no significant difference between lower and higher frequencies under volume-equated conditions (reviewed on3 CNS FATIGUE MYTHS
Myth 1: The higher the exercise intensity, the more CNS fatigue you induce. CNS fatigue is commonly said to occur from exercise with large neural demands, namely high intensity exercise. So the theory is that low reps induce more CNS fatigue than high reps. It sounds very plausible. The higher the training intensity, the CNS activation is BENCH PRESS VS. FLYS: WHICH IS BETTER FOR THE PECS? [STUDY Which is the better pec builder: the bench press or flys? A new study by Solstad et al. compared muscle activity of the pecs, front delts and triceps in the barbell bench press vs. dumbbell flys. Unlike many electromyography (EMG) studies, this study was properly conducted: both groups performed 6RMs and the 5th rep was taken to zoom in on different parts of each the movement. Most EMG studies DO YOU NEED 4 MEALS PER DAY FOR MAXIMUM GROWTH AFTER ALL?3 MEALS A DAY DIET5 MEAL A DAY PLANNEREXAMPLES OF 6 SMALL MEALS A DAY With an anabolic ceiling of about 0.4 g protein per kg bodyweight (0.18 g/lb) and the knowledge that you need 1.6 g/kg protein per day for maximum muscle growth, the authors conclude you need to divide your protein intake over at least 1.6 / 0.4 = 4 meals a day to get BRO SPLITS OPTIMAL AFTER ALL? BRO SCIENCE LIFEBRO SCIENCE QUOTESBRO SPLIT VS PPLDO BRO SPLITS WORK Since the Norwegian Frequency Project shocked the fitness community by finding greater strength development and muscle growth when training each muscle 6x compared to 3x per week, research on training frequency has boomed. I recently reviewed 2 new studies on training frequency and now we have another great study by Gomes et al. (2018). The researchers took 23 genuinely intermediate level 7 PRINCIPLES OF EXERCISE SELECTION 7 Principles of Exercise Selection. To paraphrase a wise man, “Small, weak, and injured is no way to go through life.”. But if you design your workouts around the wrong exercises, that’s exactly how you’ll end up; dreadfully unmuscular, embarrassingly weak, andprone to
THE MYTH OF 1 G/LB: OPTIMAL PROTEIN INTAKE FOR BODYBUILDERS The myth of 1 g/lb: Optimal protein intake for bodybuilders. Protein. It’s every bodybuilder’s favorite macronutrient and for good reason. Protein is extremely essential, super satiating and amazingly anabolic. Protein is awesome but you’re consuming too much of it. Like most myths, the belief that you should take in 1g/lb of body SQUATS VS. HIP THRUSTS FOR GLUTE GROWTH: WHICH IS BETTERHIP THRUST FOR GLUTESHIP THRUST EVERYDAYHIP THRUST FORMHIP THRUST MUSCLE TARGETHIPTHRUST WITH WEIGHT
Hip thrusts are not a must-have exercise. Neither are barbell back squats, but you most likely do want at least 1 squat variation in your program if you want to maximize glute growth. Hip thrusts are likely no better for glute growth, and quite possibly worse on a 1 v 1 basis than hip extensions, pull-throughs, reverse hypers and Romanian HOW TO STICK TO A DIET OR WORKOUT PLAN, ACCORDING TO SCIENCEMENNO HENSELMANS DIETMENNO HENSELMANS KETO DIET This is a guest article by Henselmans PT Course student John Fawkes. It aligns well with the psychology and compliance topic from the course. It's nearly 7000 words long and quite academic, but if you're interested in behavioral psychology, this will float your boat. If you're just interested in the take-home messages, there's a summary at the end. - Menno The fitness industry has a dirty NEW TRAINING FREQUENCY STUDY: 5X BEATS 2X New training frequency study: 5x beats 2x. With the popularity of high frequency training, a ton of new research has been done on the best training frequency for muscle growth and strength development. Several of these studies have found no significant difference between lower and higher frequencies under volume-equated conditions (reviewed on FFMI CALCULATOR: CALCULATE YOUR GENETIC MUSCULAR POTENTIAL What level of muscularity can you achieve as a natural lifter? This FFMI calculator will give you an estimation of your maximum natural potential based on Casey Butt's research on elite natural bodybuilders and multiple scientific publications on the fat-free mass index(FFMI).
THE GAME CHANGERS DOCUMENTARY SCIENTIFIC REVIEW The Game Changers Documentary Scientific Review. As vegan dieting is becoming more and more popular, The Game Changers documentary on plant based diets is going viral. In it, an impressive production team with lots of celebrities but few nutritionists endorses the central message that “ the best source of protein is plants .”. NEW TRAINING FREQUENCY STUDY: 3X VS. 6X The Norwegian Frequency Project is a once-secret-now-famous study in which the Norwegian Powerlifting team participated to study the ideal training frequency of each muscle group. They found that splitting the same program up into 6 instead of 3 full-body workouts led to better strength development and muscle growth. These results caused massive controversy at a time the bro NEW STUDY: HEAVY DUTY TRAINING MORE THAN DOUBLES MUSCLE Both groups trained 3x per week for 5-60 mins. Both did the same 5 exercises for 4 sets each. The only reported difference is that the traditional group did 6-12 reps at 70-80% of 1RM with 2-3 minutes rest, whereas the Heavy Duty group did 6-10 reps at 70% of 1RM with only 10 seconds rest. It’s noted that the Heavy Duty group trainedwith a
INFLAMMATION: THE MAJOR REGULATOR OF MUSCLE GROWTH NOBODY Inflammation is often regarded as something bad you need to suppress. That reputation is entirely unjustified and treating inflammation this way can directly reduce your muscle growth. In this article we'll cover the relationship between inflammation and muscle growth and several important practical applications. If you like this article, you'll love our online PT Course, as this article is an THE ALAR SCARE: A LESSON FROM HISTORY The Alar Scare: A lesson from history. Categories: Miscellaneous. In early 1989, the NRDC released a report on Alar, a chemical used to harvest apples. The report estimated that Alar caused cancer and children were at greater risk. This report was based on a mathematical model with several assumptions that turned out to be flawed. 9 REASONS WHY WOMEN SHOULD NOT TRAIN LIKE MEN Since my article on the natural muscular potential of women went viral with over ten thousand shares on Facebook alone, my inbox has been flooded with the question 'How should women train and diet?' Here's the answer. But first, to put many of the differences between men and women in context, it helps to understand the evolution of gender differences. Throughout evolution, a classical division SOMATOYPES: ENDO, ECTO AND -MESOMORPH. WHAT DOES IT MEAN? Your somatotype is just a classification of your current body shape. The diet and workouts you need to change your body shape follow the same principles as for anyone else. We all have a different body structure and some structures may lend themselves better to certain types of exercise than others, but physical performance is mostly determined by your training and body composition, not your NEW SCIENCE: SPOT REDUCTION IS NOT A MYTH New science: spot reduction is not a myth. Categories: Videos & podcasts. Most people have body parts that they want to get leaner than others. Women may struggle with the stubborn fat on their thighs and hips or upper arms, whereas men typically struggle with the fat on their belly. It would be nice if we could ‘spot reduce’ theseareas
MENNOHENSELMANS.COM
A former business consultant specialized in advanced statistical data analysis. Menno Henselmans now helps serious strength trainees get the most out of their physique with online coaching, international public speaking events and scientific publications.3 CNS FATIGUE MYTHS
Myth 1: The higher the exercise intensity, the more CNS fatigue you induce. CNS fatigue is commonly said to occur from exercise with large neural demands, namely high intensity exercise. So the theory is that low reps induce more CNS fatigue than high reps. It sounds very plausible. The higher the training intensity, the CNS activation is NEW TRAINING FREQUENCY STUDY: 5X BEATS 2X New training frequency study: 5x beats 2x. With the popularity of high frequency training, a ton of new research has been done on the best training frequency for muscle growth and strength development. Several of these studies have found no significant difference between lower and higher frequencies under volume-equated conditions (reviewed on BENCH PRESS VS. FLYS: WHICH IS BETTER FOR THE PECS? [STUDY Which is the better pec builder: the bench press or flys? A new study by Solstad et al. compared muscle activity of the pecs, front delts and triceps in the barbell bench press vs. dumbbell flys. Unlike many electromyography (EMG) studies, this study was properly conducted: both groups performed 6RMs and the 5th rep was taken to zoom in on different parts of each the movement. Most EMG studies 7 PRINCIPLES OF EXERCISE SELECTION 7 Principles of Exercise Selection. To paraphrase a wise man, “Small, weak, and injured is no way to go through life.”. But if you design your workouts around the wrong exercises, that’s exactly how you’ll end up; dreadfully unmuscular, embarrassingly weak, andprone to
DO YOU NEED 4 MEALS PER DAY FOR MAXIMUM GROWTH AFTER ALL?3 MEALS A DAY DIET5 MEAL A DAY PLANNEREXAMPLES OF 6 SMALL MEALS A DAY With an anabolic ceiling of about 0.4 g protein per kg bodyweight (0.18 g/lb) and the knowledge that you need 1.6 g/kg protein per day for maximum muscle growth, the authors conclude you need to divide your protein intake over at least 1.6 / 0.4 = 4 meals a day to get THE MYTH OF 1 G/LB: OPTIMAL PROTEIN INTAKE FOR BODYBUILDERS The myth of 1 g/lb: Optimal protein intake for bodybuilders. Protein. It’s every bodybuilder’s favorite macronutrient and for good reason. Protein is extremely essential, super satiating and amazingly anabolic. Protein is awesome but you’re consuming too much of it. Like most myths, the belief that you should take in 1g/lb of body BRO SPLITS OPTIMAL AFTER ALL? BRO SCIENCE LIFEBRO SCIENCE QUOTESBRO SPLIT VS PPLDO BRO SPLITS WORK Since the Norwegian Frequency Project shocked the fitness community by finding greater strength development and muscle growth when training each muscle 6x compared to 3x per week, research on training frequency has boomed. I recently reviewed 2 new studies on training frequency and now we have another great study by Gomes et al. (2018). The researchers took 23 genuinely intermediate level SQUATS VS. HIP THRUSTS FOR GLUTE GROWTH: WHICH IS BETTERHIP THRUST FOR GLUTESHIP THRUST EVERYDAYHIP THRUST FORMHIP THRUST MUSCLE TARGETHIPTHRUST WITH WEIGHT
Hip thrusts are not a must-have exercise. Neither are barbell back squats, but you most likely do want at least 1 squat variation in your program if you want to maximize glute growth. Hip thrusts are likely no better for glute growth, and quite possibly worse on a 1 v 1 basis than hip extensions, pull-throughs, reverse hypers and Romanian HOW TO STICK TO A DIET OR WORKOUT PLAN, ACCORDING TO SCIENCEMENNO HENSELMANS DIETMENNO HENSELMANS KETO DIET This is a guest article by Henselmans PT Course student John Fawkes. It aligns well with the psychology and compliance topic from the course. It's nearly 7000 words long and quite academic, but if you're interested in behavioral psychology, this will float your boat. If you're just interested in the take-home messages, there's a summary at the end. - Menno The fitness industry has a dirtyMENNOHENSELMANS.COM
A former business consultant specialized in advanced statistical data analysis. Menno Henselmans now helps serious strength trainees get the most out of their physique with online coaching, international public speaking events and scientific publications.3 CNS FATIGUE MYTHS
You know how squats and deadlifts tire you out so much? Why it takes days to recover after a heavy squat or deadlift workout? How you have trouble sleeping after a heavy workout? Why compound and high intensity exercise are more fatiguing than isolation work and higher rep sets? That’s central nervous system (CNS) fatigue supposedly. CNS fatigue is a topic riddled with broscience. Many NEW TRAINING FREQUENCY STUDY: 5X BEATS 2X With the popularity of high frequency training, a ton of new research has been done on the best training frequency for muscle growth and strength development. Several of these studies have found no significant difference between lower and higher frequencies under volume-equated conditions (reviewed on this site or my Facebook page). But outside the lab we're never in 'volume-equated conditions BENCH PRESS VS. FLYS: WHICH IS BETTER FOR THE PECS? [STUDY Which is the better pec builder: the bench press or flys? A new study by Solstad et al. compared muscle activity of the pecs, front delts and triceps in the barbell bench press vs. dumbbell flys. Unlike many electromyography (EMG) studies, this study was properly conducted: both groups performed 6RMs and the 5th rep was taken to zoom in on different parts of each the movement. Most EMG studies 7 PRINCIPLES OF EXERCISE SELECTION To paraphrase a wise man, 'Small, weak, and injured is no way to go through life.' But if you design your workouts around the wrong exercises, that's exactly how you'll end up; dreadfully unmuscular, embarrassingly weak, and prone to chronic injuries. Proper exercise selection can be tough. There are countless lifts to choose from and most of them have several similar-but-different variations DO YOU NEED 4 MEALS PER DAY FOR MAXIMUM GROWTH AFTER ALL?3 MEALS A DAY DIET5 MEAL A DAY PLANNEREXAMPLES OF 6 SMALL MEALS A DAY How many meals should you eat per day for maximum muscle growth? The traditional bro wisdom was to eat every ~3 hours to fuel non-stop anabolism. About a decade ago some bodybuilders still had protein shakes next to their bed to slam down in the middle of the midnight in case they woke up. Some even set their alarm. With the rise of intermittent fasting (IF) and if-it-fits-your-macros (IIFYM SQUATS VS. HIP THRUSTS FOR GLUTE GROWTH: WHICH IS BETTERHIP THRUST FOR GLUTESHIP THRUST EVERYDAYHIP THRUST FORMHIP THRUST MUSCLE TARGETHIPTHRUST WITH WEIGHT
Remember the 'yeah, she squats' and 'squat booty' memes? Up until a few years ago, squats were the flagship booty builder exercise. But times are a changing. In large part due to the work of my friend Bret Contreras, the hip thrust has in many groups surpassed the squat in the battle of the booty builders. Many lifters now consider the squat to be a mediocre glute exercise while the hip thrust THE MYTH OF 1 G/LB: OPTIMAL PROTEIN INTAKE FOR BODYBUILDERS Protein. It's every bodybuilder's favorite macronutrient and for good reason. Protein is extremely essential, super satiating and amazingly anabolic. Protein is awesome but you're consuming too much of it. Like most myths, the belief that you should take in 1g/lb of body weight has become so deeply entrenched in the fitness world that its validity is rarely questioned. Strangely, very few BRO SPLITS OPTIMAL AFTER ALL? BRO SCIENCE LIFEBRO SCIENCE QUOTESBRO SPLIT VS PPLDO BRO SPLITS WORK Since the Norwegian Frequency Project shocked the fitness community by finding greater strength development and muscle growth when training each muscle 6x compared to 3x per week, research on training frequency has boomed. I recently reviewed 2 new studies on training frequency and now we have another great study by Gomes et al. (2018). The researchers took 23 genuinely intermediate level HOW TO STICK TO A DIET OR WORKOUT PLAN, ACCORDING TO SCIENCEMENNO HENSELMANS DIETMENNO HENSELMANS KETO DIET This is a guest article by Henselmans PT Course student John Fawkes. It aligns well with the psychology and compliance topic from the course. It's nearly 7000 words long and quite academic, but if you're interested in behavioral psychology, this will float your boat. If you're just interested in the take-home messages, there's a summary at the end. - Menno The fitness industry has a dirty NEW TRAINING FREQUENCY STUDY: 5X BEATS 2X With the popularity of high frequency training, a ton of new research has been done on the best training frequency for muscle growth and strength development. Several of these studies have found no significant difference between lower and higher frequencies under volume-equated conditions (reviewed on this site or my Facebook page). But outside the lab we're never in 'volume-equated conditions FFMI CALCULATOR: CALCULATE YOUR GENETIC MUSCULAR POTENTIAL What level of muscularity can you achieve as a natural lifter? This FFMI calculator will give you an estimation of your maximum natural potential based on Casey Butt's research on elite natural bodybuilders and multiple scientific publications on the fat-free mass index(FFMI).
NEW STUDY: HEAVY DUTY TRAINING MORE THAN DOUBLES MUSCLE Was Mike Mentzer right all along? After reading the full text of this study from Iran, I have more questions than answers. This part is clear: they took 20 untrained guys and had half do a traditional training program and half a Heavy Duty protocol for 8 weeks. These good boys never skipped leg day. In fact, every workout was leg day: 3x per week. With squats. And deadlifts. 5 exercises, 4 THE ALAR SCARE: A LESSON FROM HISTORY In early 1989, the NRDC released a report on Alar, a chemical used to harvest apples. The report estimated that Alar caused cancer and children were at greater risk. This report was based on a mathematical model with several assumptions that turned out to be flawed. The data set was limited to mice exposed to amounts of Alar far beyond what humans could plausibly consume. Several research THE GAME CHANGERS DOCUMENTARY SCIENTIFIC REVIEW As vegan dieting is becoming more and more popular, The Game Changers documentary on plant based diets is going viral. In it, an impressive production team with lots of celebrities but few nutritionists endorses the central message that 'the best source of protein is plants.' In this review, I'm not going into any of the anecdotes about single sports events or how my grandmother ate no meat INFLAMMATION: THE MAJOR REGULATOR OF MUSCLE GROWTH NOBODY Inflammation is often regarded as something bad you need to suppress. That reputation is entirely unjustified and treating inflammation this way can directly reduce your muscle growth. In this article we'll cover the relationship between inflammation and muscle growth and several important practical applications. If you like this article, you'll love our online PT Course, as this article is an NEW TRAINING FREQUENCY STUDY: 3X VS. 6X The Norwegian Frequency Project is a once-secret-now-famous study in which the Norwegian Powerlifting team participated to study the ideal training frequency of each muscle group. They found that splitting the same program up into 6 instead of 3 full-body workouts led to better strength development and muscle growth. These results caused massive controversy at a time the bro 9 REASONS WHY WOMEN SHOULD NOT TRAIN LIKE MEN Since my article on the natural muscular potential of women went viral with over ten thousand shares on Facebook alone, my inbox has been flooded with the question 'How should women train and diet?' Here's the answer. But first, to put many of the differences between men and women in context, it helps to understand the evolution of gender differences. Throughout evolution, a classical division SOMATOYPES: ENDO, ECTO AND -MESOMORPH. WHAT DOES IT MEAN? Your somatotype is just a classification of your current body shape. The diet and workouts you need to change your body shape follow the same principles as for anyone else. We all have a different body structure and some structures may lend themselves better to certain types of exercise than others, but physical performance is mostly determined by your training and body composition, not your NEW SCIENCE: SPOT REDUCTION IS NOT A MYTH Most people have body parts that they want to get leaner than others. Women may struggle with the stubborn fat on their thighs and hips or upper arms, whereas men typically struggle with the fat on their belly. It would be nice if we could ‘spot reduce’ these areas, but can you really target this fat specifically with exercise and choose where you burn fat? Most people believe you can, as twitter-square facebook-square email phone twitter facebook web youtube instagram snapchat address calculator swap_horiz swap_vert check chevron-down chevron-right chevrons-right minus search shopping-cart zoom-in zoom-out coin-dollar map2*
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The natural muscular potential of women What can you achieve as a female lifter? There seem to be only 2 camps. The... Read More » 9 Reasons why women should not train like men Since my article on the natural muscular potential of women went viral with over ten thousand... Read More » Can you gain muscle and lose fat at the same time? We live in sad times for bodybuilding. Although broscience is finally losing face, it's being replaced... Read More » View all popular articlesNEW ARTICLES
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