Human Development Personal Training in Haymarket | Gym/Physical fitness centre

Human Development Personal Training

Locality: Haymarket

Phone: +61 423 192 915

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24.01.2022 Bayesian Bodybuilding "Our recent article about cholesterol's anabolic actions sparked a lot of debate about whether it's healthy or not to increase your cholesterol intake. How much is too much? Here's a nice case study finding no negative effects of consuming 25 eggs a day for several years straight" : http://www.nejm.org/doi/full/10.1056/NEJM199103283241306 Cholesterol for muscle growth article: http://bayesianbodybuilding.com/cholesterol-anabolic/

20.01.2022 How autoregulated training improved my results: In the past if I was programmed 3x8 at a given weight I would hit it at all costs. Problem was I'd let my form ...break & this would lead to 'false' progression & really hit my ability to recover. My sessions became unsustainable. This is where autoregulation came in. I no longer had set in stone numbers to hit, I went by feel. When I felt good I took advantage. When I felt bad I didn't push as per above, I just did my best and importantly just did the work. Sure numbers matter if you're a powerlifter, but rather than focussing on these each and every session, try focussing on the fatigue you're developing, finding the intensity you need for that given day. We can attribute some numbers to autoregulation via the Rate of Perceived Exertion (RPE) Scale, for the most part you will want to stick to 7 to 9: RPE@7 - could have DEFINITELY done 3 more reps RPE@8 - could have DEFINITELY done 2 more reps RPE@9 - could have DEFINITELY done 1 more rep By sticking to these fatigue levels most of the time you are working with enough intensity to see strength and size gains, assuming appropriate programming. I stopped obsessing with numbers, and start focussing on fatigue & this lead to better progress & it may for you too.

20.01.2022 There is evidence that the anabolic effects of a protein-rich meal last ~5 hours or so. This suggests that IF is suboptimal if the goal is to maximize muscle gains; at minimum, three square meals a day would seem to be needed

19.01.2022 Protein supplements are commonly used after strength training to increase muscle size. However, it is less well-known that they also increase tendon cross-secti...onal area as well, which may make them valuable for use during rehabilitation as well as for bodybuilding. ------------------- #sandcresearch #strengthandconditioning #strengthtraining #strength #sportsscience #biomechanics #muscle #research #hypertrophy #gains #workout #fit #gymlife #bodybuilding #bodybuilder #flex #physique #protein #postworkout #muscleproteinsynthesis #mps This infographic designed and made by Chris Beardsley and Dave Hughes, PhD See all infographics on Instagram here: http://ow.ly/Z1wj306v0bd

18.01.2022 Brad Schoenfeild: Our paper showing similar muscle growth between rest intervals of 30 vs 150 secs when training with light loads (40% 1RM to failure). These findings are counter to research showing better gains with longer rest when using heavier loading; perhaps any reductions in volume load aren't as relevant in light load training since the number of reps are already quite high. Also, it's another study showing substantial gains in hypertrophy both in the upper and lower body when using low-loads - you definitely can build appreciable muscle at a variety of repetition ranges as long as you train with a high level of effort!

14.01.2022 the idea behind "sport specific training." It's often BS, riddled with a bunch of exercises that have zero place in an athlete's training repertoire (or worse, some weekend speed camp). This was a pretty fair post and it's purpose is NOT to ridicule any one exercise, but rather provide perspective on whether or not an exercise is sport restrictive or sport assistive - http://tonygentilcore.com//sport-restrictive-vs-sport-spe/

13.01.2022 High Performance Training: - Female & Male Body Composition - Fat Loss & Muscle Gain - Strength & Mobility Training For Sport Performance... - Muscle Awareness & Segmental Strength Training for Post Injury Rehabilitation - ELDOA lvl 1 & 2 - Spinal Decompression Exercises - Self Administered Stretching & Muscle Release Techniques - Nutritional Guidance for Increased Energy, Vitality, Fatloss, Hypertrophy & Sports Performance

12.01.2022 #StudyInTheSpotlight: German Volume Training is a popular bodybuilding split routine where you perform 10 sets of 10 reps for your primary exercise followed by ...some lower volume assistance exercises for the same musculature. This recent study is the first to compare this type of training against a conventional protocol. The researchers found not only no benefit to the higher volume protocol but in fact greater gains in strength and muscle growth in the lower volume 5-set group. These results suggest that GVT is overtraining in the making. Alternatively, it may rather be that this volume was too much *per session*. Since the overall weekly training volume per muscle group was still reasonable (e.g. just 9 sets for the chest in total), it is plausible that spreading that same volume out over more training sessions would have put the volume to better use. There has to be a maximum amount of muscle growth per session after all. You can't annihilate a muscle group and then expect it to grow for the coming month. Study ref: http://ow.ly/DOmg307AuLC

09.01.2022 Eating healthy is legit, lauding your diet over your friends and family isn't. . . http://sciencedrivennutrition.com/diet-not-make-morally-su/

06.01.2022 Is exclusively doing Deadlifts sufficient for complete hamstrings development? Brad Schoenfeld, Bret Contreras PhD, and friends looked at hamstrings activation ...during Lying Leg Curls and Romanian Deadlifts and found some interesting results... Got 101 seconds? A Bayesian team member explains the goals/methods/results via the following video (subtitled): https://m.youtube.com/channel/UCmO2dykYM3nlb5BtsXxp9ZQ #StudyInTheSpotlight Study ref: http://bit.ly/2koTFhh Interested in the science of strength training and fat loss? Then you’ll love the Bayesian PT Course: www.BayesianBodybuilding.com/PT-Course

05.01.2022 https://www.instagram.com/p/BN6s9TrAeFf/

03.01.2022 Society has convinced us that the number on the scale defines who we are and when we should diet. I disagree and think that the number on the scale is overrated. Allow me to weigh in on the matter Click here to read more: https://nutritiontactician.com//16/scale-progress-puzzle-2/