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24.01.2022 Some Lat Pulldowns on my birthday

19.01.2022 Solid, evidence-based review just published in the Strength and Conditioning Journal on the benefits/detriments of keto diets for bodybuilders. Bottom line is t...hat keto is a potential tool that may be appropriate for some competitors during certain periods of contest prep. Most important is to understand the pros/cons and, if desired, experiment to determine the individual response for a given bodybuilder. Kudos to Adam Tzur and Brandon Roberts on the effort. See more

16.01.2022 3 drop sets of 20kg/15kg dumbell curls

10.01.2022 Back Squat vs. Hip Thrust Resistance-training Programs in Well-trained Women 'According to our findings, performing BS training provided greater gains in muscle hypertrophy for the quadriceps and hip extensors, and strength gains in the back squat exercise when compared with the HT exercises. When strength was assessed by hip thrust 1RM, the results were similar between BS and HT exercises. Thus, the present study suggests that BS should be preferred to HT exercises when the ...purpose is to promote gains in muscle size in the knee and hip extensors, as well as strength gains in the specific exercise. However, HT could be useful when it is not possible to perform BS, such as when the knees cannot be moved or overloaded.' - 2020 Int J Sports Med DOI: 10.1055/a-1082-1126

09.01.2022 After strength training (especially when the exercise is unaccustomed or involves eccentric contractions with high levels of effort), we often experience delaye...d onset muscle soreness (DOMS). However, the mechanisms that lead to DOMS are still quite unclear. Currently, the most widely-held view is that DOMS is caused by elements of the post-workout inflammatory response that accompanies muscle damage. This new, alternative hypothesis suggests that DOMS is instead caused by minor damage to the nerve endings within muscle spindles. -------------------- #sandcresearch #strengthandconditioning #strengthtraining #strength #sportsscience #biomechanics #exercisescience #research #sciencetopractice #performance #science #bodybuilding #infographic #infographics #hypertrophy #inflammation #inflammatoryresponse #musclesoreness #delayedonsetmusclesoreness #doms #musclespindle #afferents #afferentnerves

06.01.2022 1. Don't lower weights in favour of higher reps 2. Smaller calorie deficit 3. Increase protein 4. Avoid excessive cardio

06.01.2022 #Didyouknow Australia has one of the highest rates of #food #allergies in the developed world? One in ten babies born in Australia today will develop a #fooda...llergy and over half a million Aussies have a diagnosed food allergy. While many food allergies in children will disappear with time, there is no cure for allergic diseases, making education and avoidance of known #allergens the key to management. For more, see our website: www.foodstandards.gov.au/consu/foodallergies//default.aspx See more

01.01.2022 Donkey Kicks are a great, easy move that really works those glutes! Make sure to pull your abdomen in to create a stable core (you'll feel the burn there too!)!... 5 Minute WO for a Rounder, Stronger Butt Grow Those Glutes www.5minutegluteworkout.com --- #glutes #muscle #criticalbench #workthoseglutes #dontskipgluteday