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themusclephd - 6.1k posts

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@themusclephd - 💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
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▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

@themusclephd - 💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

31 2 5 hours ago
#Repost @themusclephd (@get_repost)
・・・
💥 A recent review by Konopka and Harber (2014) stated that aerobic training can cause similar muscle growth as resistance training. If you read between the lines, however, this benefit is only true for older (65+) or very sedentary individuals. Young, healthy, and active people will get much better growth effects from resistance training. Always make sure to read past the abstract when reading scientific papers!
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▪️ The Review: Konopka, A. R., & Harber, M. P. (2014). Skeletal muscle hypertrophy after aerobic exercise training. Exercise and Sport Sciences Reviews, 42(2), 53.
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▪️ Alternate Evidence: Trappe, S., Harber, M., Creer, A., Gallagher, P., Slivka, D., Minchev, K., & Whitsett, D. (2006). Single muscle fiber adaptations with marathon training. Journal of Applied Physiology, 101(3), 721-727.
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#cardio #gains #muscle #fitchick #gym #training #diet #eatclean #science #physique #fit #sportscience #sports #athlete #musclegrowth #fitnessmyths #mythbusters #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram #squat #bench #deadlift #powerifting #bodybuilding

#Repost @themusclephd (@get_repost )
・・・
💥 A recent review by Konopka and Harber (2014) stated that aerobic training can cause similar muscle growth as resistance training. If you read between the lines, however, this benefit is only true for older (65+) or very sedentary individuals. Young, healthy, and active people will get much better growth effects from resistance training. Always make sure to read past the abstract when reading scientific papers!
-
▪️ The Review: Konopka, A. R., & Harber, M. P. (2014). Skeletal muscle hypertrophy after aerobic exercise training. Exercise and Sport Sciences Reviews, 42(2), 53.
-
▪️ Alternate Evidence: Trappe, S., Harber, M., Creer, A., Gallagher, P., Slivka, D., Minchev, K., & Whitsett, D. (2006). Single muscle fiber adaptations with marathon training. Journal of Applied Physiology, 101(3), 721-727.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#cardio #gains #muscle #fitchick #gym #training #diet #eatclean #science #physique #fit #sportscience #sports #athlete #musclegrowth #fitnessmyths #mythbusters #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram #squat #bench #deadlift #powerifting #bodybuilding

14 1 6 hours ago

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💥 A recent review by Konopka and Harber (2014) stated that aerobic training can cause similar muscle growth as resistance training. If you read between the lines, however, this benefit is only true for older (65+) or very sedentary individuals. Young, healthy, and active people will get much better growth effects from resistance training. Always make sure to read past the abstract when reading scientific papers!
-
▪️ The Review: Konopka, A. R., & Harber, M. P. (2014). Skeletal muscle hypertrophy after aerobic exercise training. Exercise and Sport Sciences Reviews, 42(2), 53.
-
▪️ Alternate Evidence: Trappe, S., Harber, M., Creer, A., Gallagher, P., Slivka, D., Minchev, K., & Whitsett, D. (2006). Single muscle fiber adaptations with marathon training. Journal of Applied Physiology, 101(3), 721-727.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#cardio #gains #muscle #fitchick #gym #training #diet #eatclean #science #physique #fit #sportscience #sports #athlete #musclegrowth #fitnessmyths #mythbusters #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram #squat #bench #deadlift #powerifting #bodybuilding

💥 A recent review by Konopka and Harber (2014) stated that aerobic training can cause similar muscle growth as resistance training. If you read between the lines, however, this benefit is only true for older (65+) or very sedentary individuals. Young, healthy, and active people will get much better growth effects from resistance training. Always make sure to read past the abstract when reading scientific papers!
-
▪️ The Review: Konopka, A. R., & Harber, M. P. (2014). Skeletal muscle hypertrophy after aerobic exercise training. Exercise and Sport Sciences Reviews, 42(2), 53.
-
▪️ Alternate Evidence: Trappe, S., Harber, M., Creer, A., Gallagher, P., Slivka, D., Minchev, K., & Whitsett, D. (2006). Single muscle fiber adaptations with marathon training. Journal of Applied Physiology, 101(3), 721-727.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
-
-
-
#cardio #gains #muscle #fitchick #gym #training #diet #eatclean #science #physique #fit #sportscience #sports #athlete #musclegrowth #fitnessmyths #mythbusters #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram #squat #bench #deadlift #powerifting #bodybuilding

2,241 65 14 hours ago
What SCIENCE says about stretching, flexibility, and a word that's really popular in the workout culture right now... mobility. 
#Repost @themusclephd (@get_repost)
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

What SCIENCE says about stretching, flexibility, and a word that's really popular in the workout culture right now... mobility.
#Repost @themusclephd (@get_repost )
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

34 2 18 hours ago
🚗 What did you drive to work today? What do you WISH you drove?
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Hard work helps dreams become reality. Be relentless in your pursuit of greatness and happiness will come right along with it.
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📸 Thanks to @mr__amsterdam for the amazing feature.
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#motivation #carsofig #ferrari #customcar #dreamcar #lamborghini #supercar #porsche #sportscar #convertible #spyder #florida #beach #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

🚗 What did you drive to work today? What do you WISH you drove?
-
Hard work helps dreams become reality. Be relentless in your pursuit of greatness and happiness will come right along with it.
-
📸 Thanks to @mr__amsterdam for the amazing feature.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#motivation #carsofig #ferrari #customcar #dreamcar #lamborghini #supercar #porsche #sportscar #convertible #spyder #florida #beach #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

1,401 32 21 hours ago

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@Regrann de @themusclephd - 💥 O ZMA tem sido frequentemente apresentado como um impulsionador de testosterona, e embora essa alegação nem sempre tenha sido comprovada, o ZMA tem vários outros benefícios que podem impulsionar a recuperação e a função imunológica de atletas e fisiculturistas.  Escolha uma formulação que tenha pelo menos 30mg de zinco, 500mg de magnésio e 10mg de vitamina B6.  Alguns indivíduos acharão mais útil usar este suplemento antes de dormir, pois isso pode melhorar a qualidade do sono! - ▪ Fonte: Moëzzi, N., Peeri, M., & Matin, H. (2013). Efeitos da suplementação de zinco, magnésio e vitamina B6 sobre hormônios e desempenho em levantadores de peso.  Anais de pesquisa biológica, 4, 163-168. ---- ➡Faça parte da comunidade #themusclephd!  #MPHDcomunidade # - - -
 #estética #asesthetics #athlete #buildbuilder #building #calisthenics #diet #eatclean #education #fitness #fitness #teamASPI #fitgirl #fitness #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivação #fitspiration #fitspo #fitstagram

@Regrann de @themusclephd - 💥 O ZMA tem sido frequentemente apresentado como um impulsionador de testosterona, e embora essa alegação nem sempre tenha sido comprovada, o ZMA tem vários outros benefícios que podem impulsionar a recuperação e a função imunológica de atletas e fisiculturistas. Escolha uma formulação que tenha pelo menos 30mg de zinco, 500mg de magnésio e 10mg de vitamina B6. Alguns indivíduos acharão mais útil usar este suplemento antes de dormir, pois isso pode melhorar a qualidade do sono! - ▪ Fonte: Moëzzi, N., Peeri, M., & Matin, H. (2013). Efeitos da suplementação de zinco, magnésio e vitamina B6 sobre hormônios e desempenho em levantadores de peso. Anais de pesquisa biológica, 4, 163-168. ---- ➡Faça parte da comunidade #themusclephd ! #MPHDcomunidade # - - -
#estética #asesthetics #athlete #buildbuilder #building #calisthenics #diet #eatclean #education #fitness #fitness #teamASPI #fitgirl #fitness #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivação #fitspiration #fitspo #fitstagram

37 1 23 hours ago
More people need to realise the scientific facts of stretching. I see too many people spend hours stretching before workouts not knowing there's more effective ways of warming up and getting ready for a workout.

If you are still sceptic about this, just go read up about the Golgi tendon reflex and muscle spindles. 
Do activation work before you start your workouts. .
.
Reposted from @themusclephd - 💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
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▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram - #regrann

More people need to realise the scientific facts of stretching. I see too many people spend hours stretching before workouts not knowing there's more effective ways of warming up and getting ready for a workout.

If you are still sceptic about this, just go read up about the Golgi tendon reflex and muscle spindles.
Do activation work before you start your workouts. .
.
Reposted from @themusclephd - 💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
-
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-
#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram - #regrann

44 3 24 April, 2019
#Repost @themusclephd (@get_repost)
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

#Repost @themusclephd (@get_repost )
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
-
-
-
#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

28 4 24 April, 2019
@themusclephd 
Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
#themusclephd #knowledge #bodybuilding #personaltrainer #sportsnutrition

@themusclephd
Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
#themusclephd #knowledge #bodybuilding #personaltrainer #sportsnutrition

14 0 24 April, 2019
This guy drops awesome knowledge bombs worth reading!
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#Repost @themusclephd with @get_repost
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
-
-
-
#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

This guy drops awesome knowledge bombs worth reading!
.
#Repost @themusclephd with @get_repost
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
-
-
-
#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

77 5 24 April, 2019
#Repost @themusclephd (@get_repost)
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
-
-
-
#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

#Repost @themusclephd (@get_repost )
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
-
-
-
#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

35 0 24 April, 2019
Is it possible to gain muscle without storing fat?
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #Repost @themusclephd
• • • • • •
💥 Is it possible to gain muscle without storing fat?
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➕Tag a friend to share some knowledge!
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#athlete #bodybuilder #bodybuilding #gym #diet #eatclean #fitness #fit #fitchick #fitfam #fitness #gympump #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #aesthetics #physique #sportscience #science #weightloss #gains

Is it possible to gain muscle without storing fat?
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #Repost @themusclephd
• • • • • •
💥 Is it possible to gain muscle without storing fat?
-
➕Tag a friend to share some knowledge!
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#athlete #bodybuilder #bodybuilding #gym #diet #eatclean #fitness #fit #fitchick #fitfam #fitness #gympump #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #aesthetics #physique #sportscience #science #weightloss #gains

65 2 24 April, 2019
Alongar... PODE Prevenir Lesões?? -
1 - Alongamento pode ajudar na flexibilidade más não na mobilidade.

2 - Mobilidade é a capacidade de uma articulação está forte e estável durante a amplitude de movimento.

3 - Adicionar amplitude de movimento sem força ou estabilidade pode aumentar o risco de lesão.

4 - Alongar antes do treino pode prejudicar a performance como diminuir a força máxima nas articulações e ativação muscular.

Referencia: @themusclephd DR. Jacob Wilson.
“
#Repost @themusclephd with @get_repost
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
-
-
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

Alongar... PODE Prevenir Lesões?? -
1 - Alongamento pode ajudar na flexibilidade más não na mobilidade.

2 - Mobilidade é a capacidade de uma articulação está forte e estável durante a amplitude de movimento.

3 - Adicionar amplitude de movimento sem força ou estabilidade pode aumentar o risco de lesão.

4 - Alongar antes do treino pode prejudicar a performance como diminuir a força máxima nas articulações e ativação muscular.

Referencia: @themusclephd DR. Jacob Wilson.

#Repost @themusclephd with @get_repost
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

24 1 24 April, 2019
Knowledge is power 👊💪🙏
#Repost @themusclephd (@get_repost)
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
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▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram #nakmuay #muaythai

Knowledge is power 👊💪🙏
#Repost @themusclephd (@get_repost )
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram #nakmuay #muaythai

19 0 23 April, 2019
#neverstoplearning

Flexibility is the ability of a muscle to stretch.

Mobility is the ability of a joint to move.

#Repost @themusclephd
• • • • •
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout.

Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#neverstoplearning

Flexibility is the ability of a muscle to stretch.

Mobility is the ability of a joint to move.

#Repost @themusclephd
• • • • •
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout.

Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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16 0 23 April, 2019

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#Repost @themusclephd with @get_repost
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram #protein

#Repost @themusclephd with @get_repost
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram #protein

55 12 23 April, 2019
☝🏻🤨 In FACT, I’ve heard that too much stretching before hand (and before athletic competition) can actually hamper performance and increase risk?! 🤔
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#repost @themusclephd
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💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

☝🏻🤨 In FACT, I’ve heard that too much stretching before hand (and before athletic competition) can actually hamper performance and increase risk?! 🤔
.
#repost @themusclephd
.
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

110 7 23 April, 2019
I've been saying this for a while. It's pretty common sense. I hardly stretch because I perform functional compound movement workouts and keep myself well balanced. I only stretch when I need to. You will hardly see me doing isolated movements anymore. 
#Repost @themusclephd (@get_repost)
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

I've been saying this for a while. It's pretty common sense. I hardly stretch because I perform functional compound movement workouts and keep myself well balanced. I only stretch when I need to. You will hardly see me doing isolated movements anymore.
#Repost @themusclephd (@get_repost )
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

29 3 23 April, 2019
#Repost @themusclephd with @get_repost
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

#Repost @themusclephd with @get_repost
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

36 3 23 April, 2019
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

3,879 146 23 April, 2019
💥 Is it possible to gain muscle without storing fat?
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➕Tag a friend to share some knowledge!
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💥 Is it possible to gain muscle without storing fat?
-
➕Tag a friend to share some knowledge!
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#athlete #bodybuilder #bodybuilding #gym #diet #eatclean #fitness #fit #fitchick #fitfam #fitness #gympump #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #aesthetics #physique #sportscience #science #weightloss #gains

2,741 44 23 April, 2019
Posted @withrepost • @themusclephd 💥 A common thought in the health and fitness industry is that deep squats are bad for your knees. However, virtually no research supports this theory. The anatomy of the knee joint helps stabilize the knee during deep squats and the connective tissue of the knee is rarely challenged past 50% of its peak tensile strength. Keep in mind, however, that any exercise can cause pain or injury when done wrong, so always make sure your form is perfect and use appropriate weights. Check out our article on my website for more details!
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▪️ Source: Ottinger, C.R. & Wilson, J.M. (2019). Are squats bad for your knees? Retrieved from: https://themusclephd.com/are-squats-bad-for-your-knees/
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Posted @withrepost@themusclephd 💥 A common thought in the health and fitness industry is that deep squats are bad for your knees. However, virtually no research supports this theory. The anatomy of the knee joint helps stabilize the knee during deep squats and the connective tissue of the knee is rarely challenged past 50% of its peak tensile strength. Keep in mind, however, that any exercise can cause pain or injury when done wrong, so always make sure your form is perfect and use appropriate weights. Check out our article on my website for more details!
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▪️ Source: Ottinger, C.R. & Wilson, J.M. (2019). Are squats bad for your knees? Retrieved from: https://themusclephd.com/are-squats-bad-for-your-knees/
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

50 5 23 April, 2019
#Repost @themusclephd (@get_repost)
・・・
💥 A common thought in the health and fitness industry is that deep squats are bad for your knees. However, virtually no research supports this theory. The anatomy of the knee joint helps stabilize the knee during deep squats and the connective tissue of the knee is rarely challenged past 50% of its peak tensile strength. Keep in mind, however, that any exercise can cause pain or injury when done wrong, so always make sure your form is perfect and use appropriate weights. Check out our article on my website for more details!
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▪️ Source: Ottinger, C.R. & Wilson, J.M. (2019). Are squats bad for your knees? Retrieved from: https://themusclephd.com/are-squats-bad-for-your-knees/
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

#Repost @themusclephd (@get_repost )
・・・
💥 A common thought in the health and fitness industry is that deep squats are bad for your knees. However, virtually no research supports this theory. The anatomy of the knee joint helps stabilize the knee during deep squats and the connective tissue of the knee is rarely challenged past 50% of its peak tensile strength. Keep in mind, however, that any exercise can cause pain or injury when done wrong, so always make sure your form is perfect and use appropriate weights. Check out our article on my website for more details!
-
▪️ Source: Ottinger, C.R. & Wilson, J.M. (2019). Are squats bad for your knees? Retrieved from: https://themusclephd.com/are-squats-bad-for-your-knees/
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

27 0 23 April, 2019
#neverstoplearning
#thestruggleisreal for most people including me. My body fats has always been above 30% since I was in my 20's. I was a TOFI, thin on the outside,  but fat on the inside. 
#Repost @themusclephd
• • • • •
❓ How important are genetics when you're trying to get lean?
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏾

#neverstoplearning
#thestruggleisreal for most people including me. My body fats has always been above 30% since I was in my 20's. I was a TOFI, thin on the outside, but fat on the inside.
#Repost @themusclephd
• • • • •
❓ How important are genetics when you're trying to get lean?
-
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏾

15 0 23 April, 2019
#neverstoplearning

#Repost @themusclephd
• • • • •
💥 A common thought in the health and fitness industry is that deep squats are bad for your knees. However, virtually no research supports this theory. The anatomy of the knee joint helps stabilize the knee during deep squats and the connective tissue of the knee is rarely challenged past 50% of its peak tensile strength. Keep in mind, however, that any exercise can cause pain or injury when done wrong, so always make sure your form is perfect and use appropriate weights. Check out our article on my website for more details!
-
▪️ Source: Ottinger, C.R. & Wilson, J.M. (2019). Are squats bad for your knees? Retrieved from: https://themusclephd.com/are-squats-bad-for-your-knees/
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽

#neverstoplearning

#Repost @themusclephd
• • • • •
💥 A common thought in the health and fitness industry is that deep squats are bad for your knees. However, virtually no research supports this theory. The anatomy of the knee joint helps stabilize the knee during deep squats and the connective tissue of the knee is rarely challenged past 50% of its peak tensile strength. Keep in mind, however, that any exercise can cause pain or injury when done wrong, so always make sure your form is perfect and use appropriate weights. Check out our article on my website for more details!
-
▪️ Source: Ottinger, C.R. & Wilson, J.M. (2019). Are squats bad for your knees? Retrieved from: https://themusclephd.com/are-squats-bad-for-your-knees/
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽

1 0 23 April, 2019

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Está mais que comprovado através de vários estudos que a velocidade de execução não interfere nos ganhos na musculação. Deixe a forma correta de execução, estabelecer a velocidade da execução (cadencia). 1 - Cargas mais elevada vai mover mais devagar do que carga mais leve. 2 - A fadiga no treino vai interferir na velocidade da execução. Referencia: Estudo de @bradschoenfeldphd Dr. Brad Schoenfeld, abaixo. Thanks @themusclephd Dr. Jacob Wilson.
___________________
#Repost @themusclephd with @get_repost
・・・
💥 Many trainers advocate for using slow and controlled lifting tempos as they believe this will lead to greater growth. However, this review found that lifting tempo has no effect on muscle growth. Furthermore, extremely slow tempos were actually less effective for growth than fast tempos. Let the weight, fatigue level, and lifting form dictate your lifting tempo while training.
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Source: Schoenfeld, B. J., Ogborn, D. I., & Krieger, J. W. (2015). Effect of repetition duration during resistance training on muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine, 45(4), 577-585.
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

Está mais que comprovado através de vários estudos que a velocidade de execução não interfere nos ganhos na musculação. Deixe a forma correta de execução, estabelecer a velocidade da execução (cadencia). 1 - Cargas mais elevada vai mover mais devagar do que carga mais leve. 2 - A fadiga no treino vai interferir na velocidade da execução. Referencia: Estudo de @bradschoenfeldphd Dr. Brad Schoenfeld, abaixo. Thanks @themusclephd Dr. Jacob Wilson.
___________________
#Repost @themusclephd with @get_repost
・・・
💥 Many trainers advocate for using slow and controlled lifting tempos as they believe this will lead to greater growth. However, this review found that lifting tempo has no effect on muscle growth. Furthermore, extremely slow tempos were actually less effective for growth than fast tempos. Let the weight, fatigue level, and lifting form dictate your lifting tempo while training.
-
Source: Schoenfeld, B. J., Ogborn, D. I., & Krieger, J. W. (2015). Effect of repetition duration during resistance training on muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine, 45(4), 577-585.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

29 1 23 April, 2019
✋🏻😏 Anybody ever hear about THIS One before?!
.
👇🏻Once and for all...
.
#repost @themusclephd
.
💥 A common thought in the health and fitness industry is that deep squats are bad for your knees. However, virtually no research supports this theory. The anatomy of the knee joint helps stabilize the knee during deep squats and the connective tissue of the knee is rarely challenged past 50% of its peak tensile strength. Keep in mind, however, that any exercise can cause pain or injury when done wrong, so always make sure your form is perfect and use appropriate weights. Check out our article on my website for more details!
-
▪️ Source: Ottinger, C.R. & Wilson, J.M. (2019). Are squats bad for your knees? Retrieved from: https://themusclephd.com/are-squats-bad-for-your-knees/
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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-
#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

✋🏻😏 Anybody ever hear about THIS One before?!
.
👇🏻Once and for all...
.
#repost @themusclephd
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💥 A common thought in the health and fitness industry is that deep squats are bad for your knees. However, virtually no research supports this theory. The anatomy of the knee joint helps stabilize the knee during deep squats and the connective tissue of the knee is rarely challenged past 50% of its peak tensile strength. Keep in mind, however, that any exercise can cause pain or injury when done wrong, so always make sure your form is perfect and use appropriate weights. Check out our article on my website for more details!
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▪️ Source: Ottinger, C.R. & Wilson, J.M. (2019). Are squats bad for your knees? Retrieved from: https://themusclephd.com/are-squats-bad-for-your-knees/
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88 3 22 April, 2019
#repost from @themusclephd
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Pretty cool reference 😎
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💥 A common thought in the health and fitness industry is that deep squats are bad for your knees. However, virtually no research supports this theory. The anatomy of the knee joint helps stabilize the knee during deep squats and the connective tissue of the knee is rarely challenged past 50% of its peak tensile strength. Keep in mind, however, that any exercise can cause pain or injury when done wrong, so always make sure your form is perfect and use appropriate weights. Check out our article on my website for more details!
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▪️ Source: Ottinger, C.R. & Wilson, J.M. (2019). Are squats bad for your knees? Retrieved from: https://themusclephd.com/are-squats-bad-for-your-knees/
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

#repost from @themusclephd
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Pretty cool reference 😎
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💥 A common thought in the health and fitness industry is that deep squats are bad for your knees. However, virtually no research supports this theory. The anatomy of the knee joint helps stabilize the knee during deep squats and the connective tissue of the knee is rarely challenged past 50% of its peak tensile strength. Keep in mind, however, that any exercise can cause pain or injury when done wrong, so always make sure your form is perfect and use appropriate weights. Check out our article on my website for more details!
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▪️ Source: Ottinger, C.R. & Wilson, J.M. (2019). Are squats bad for your knees? Retrieved from: https://themusclephd.com/are-squats-bad-for-your-knees/
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

43 2 22 April, 2019
Posted @withrepost • @themusclephd 💥 A common thought in the health and fitness industry is that deep squats are bad for your knees. However, virtually no research supports this theory. The anatomy of the knee joint helps stabilize the knee during deep squats and the connective tissue of the knee is rarely challenged past 50% of its peak tensile strength. Keep in mind, however, that any exercise can cause pain or injury when done wrong, so always make sure your form is perfect and use appropriate weights. Check out our article on my website for more details!
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▪️ Source: Ottinger, C.R. & Wilson, J.M. (2019). Are squats bad for your knees? Retrieved from: https://themusclephd.com/are-squats-bad-for-your-knees/
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

Posted @withrepost@themusclephd 💥 A common thought in the health and fitness industry is that deep squats are bad for your knees. However, virtually no research supports this theory. The anatomy of the knee joint helps stabilize the knee during deep squats and the connective tissue of the knee is rarely challenged past 50% of its peak tensile strength. Keep in mind, however, that any exercise can cause pain or injury when done wrong, so always make sure your form is perfect and use appropriate weights. Check out our article on my website for more details!
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▪️ Source: Ottinger, C.R. & Wilson, J.M. (2019). Are squats bad for your knees? Retrieved from: https://themusclephd.com/are-squats-bad-for-your-knees/
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

33 1 22 April, 2019
💥 A common thought in the health and fitness industry is that deep squats are bad for your knees. However, virtually no research supports this theory. The anatomy of the knee joint helps stabilize the knee during deep squats and the connective tissue of the knee is rarely challenged past 50% of its peak tensile strength. Keep in mind, however, that any exercise can cause pain or injury when done wrong, so always make sure your form is perfect and use appropriate weights. Check out our article on my website for more details!
-
▪️ Source: Ottinger, C.R. & Wilson, J.M. (2019). Are squats bad for your knees? Retrieved from: https://themusclephd.com/are-squats-bad-for-your-knees/
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

💥 A common thought in the health and fitness industry is that deep squats are bad for your knees. However, virtually no research supports this theory. The anatomy of the knee joint helps stabilize the knee during deep squats and the connective tissue of the knee is rarely challenged past 50% of its peak tensile strength. Keep in mind, however, that any exercise can cause pain or injury when done wrong, so always make sure your form is perfect and use appropriate weights. Check out our article on my website for more details!
-
▪️ Source: Ottinger, C.R. & Wilson, J.M. (2019). Are squats bad for your knees? Retrieved from: https://themusclephd.com/are-squats-bad-for-your-knees/
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

3,642 76 22 April, 2019
🔷 Even if you don't always believe in yourself, believe in what you're doing. Trust the process, keep working hard, and great things will happen. It worked out pretty well for Jimmy Page and Led Zeppelin...
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🔷 Even if you don't always believe in yourself, believe in what you're doing. Trust the process, keep working hard, and great things will happen. It worked out pretty well for Jimmy Page and Led Zeppelin...
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➡️Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

1,777 12 22 April, 2019
🔖 Estudo: Quantidade de proteína após o treinamento
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📌 O estudo mostrou que 20 - 40g de proteína após o treinamento foi mais efetivo na síntese proteica (ganho de força e recuperação) quando comparados com 0 - 10g. Algo importante! O estudo foi feito com atletas/indivíduos treinados.
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📌 A correção na ingestão da proteína é um passo importantíssimo quando falamos de ganho de força e recuperação muscular. Não é necessário superdosagem de proteína se os outros macronutrientes (carboidratos e gorduras) estão adequadas.
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📌 Quer saber mais sobre o estudo? Arraste para o lado!
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📌 Respeite sua individualidade biológica. Nutrição inteligente, sempre!
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📝 Witard O., et al. (2013). Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise. The American Journal of Clinical Nutrition. 99(1).86-95 - #themusclephd
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#nutrição #nutricao #nutricionista #nutriciro #vidasaudavel #dieta #suplemento #emagrecer #whey #emagrecimento #rotina #nutri #foco #vidasaudavel #estilodevida #proteina #ingestaoproteica #recuperacaomuscular #postreino

🔖 Estudo: Quantidade de proteína após o treinamento
—-
📌 O estudo mostrou que 20 - 40g de proteína após o treinamento foi mais efetivo na síntese proteica (ganho de força e recuperação) quando comparados com 0 - 10g. Algo importante! O estudo foi feito com atletas/indivíduos treinados.
.
.
📌 A correção na ingestão da proteína é um passo importantíssimo quando falamos de ganho de força e recuperação muscular. Não é necessário superdosagem de proteína se os outros macronutrientes (carboidratos e gorduras) estão adequadas.
.
📌 Quer saber mais sobre o estudo? Arraste para o lado!
.
📌 Respeite sua individualidade biológica. Nutrição inteligente, sempre!
----
📝 Witard O., et al. (2013). Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise. The American Journal of Clinical Nutrition. 99(1).86-95 - #themusclephd
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#nutrição #nutricao #nutricionista #nutriciro #vidasaudavel #dieta #suplemento #emagrecer #whey #emagrecimento #rotina #nutri #foco #vidasaudavel #estilodevida #proteina #ingestaoproteica #recuperacaomuscular #postreino

72 1 22 April, 2019
Fuel up w/ powerade before you go kill shit 🏆🏋🏻‍♂️🤾🏽‍♀️🔥 What’s your favorite flavor? 🤤😝 Outfit: Nike x Underarmour x RoyalSouls 
#Powerade #Fitness #Nike #NASM #CertifiedPersonalTrainer #Training #Hydrate  #instafit #fitnessjourney #fitnessmotivation #forwardthinking #themusclephd #Beast #GymTime #GymMotivation #StrongNotSkinny #StrongBody #nasm #nasmcertified

Fuel up w/ powerade before you go kill shit 🏆🏋🏻‍♂️🤾🏽‍♀️🔥 What’s your favorite flavor? 🤤😝 Outfit: Nike x Underarmour x RoyalSouls
#Powerade #Fitness #Nike #NASM #CertifiedPersonalTrainer #Training #Hydrate #instafit #fitnessjourney #fitnessmotivation #forwardthinking #themusclephd #Beast #GymTime #GymMotivation #StrongNotSkinny #StrongBody #nasm #nasmcertified

115 11 21 April, 2019
💥 Follow my posts this week for the MPHD Academy lesson on April Fooling - fitness myths!
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➕Tag a friend to share some knowledge!
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💥 Follow my posts this week for the MPHD Academy lesson on April Fooling - fitness myths!
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➕Tag a friend to share some knowledge!
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

2,083 11 21 April, 2019
Yall know I'm all about the science. Looks like we are doing tongue curls for our next strength cycle ;) Reposted from @themusclephd - 💥In this ground-breaking study, it was found that pressing your tongue into the roof of your mouth increased power production on isolation exercises significantly more than other tongue positions in the mouth. This may be due to a unique interaction between the tongue and CNS. This also may only work on isolation exercises, more research definitely needs to be done to see if the effect carries over into compound movements. Try it out and let me know what you think!
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◾️The Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3940506/
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Yall know I'm all about the science. Looks like we are doing tongue curls for our next strength cycle ;) Reposted from @themusclephd - 💥In this ground-breaking study, it was found that pressing your tongue into the roof of your mouth increased power production on isolation exercises significantly more than other tongue positions in the mouth. This may be due to a unique interaction between the tongue and CNS. This also may only work on isolation exercises, more research definitely needs to be done to see if the effect carries over into compound movements. Try it out and let me know what you think!
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◾️The Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3940506/
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➡️Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram - #regrann

61 1 21 April, 2019
#Repost @themusclephd (@get_repost)
・・・
💥 ZMA has often been purported as a testosterone booster, and while that claim hasn’t always been proven, ZMA has several other benefits that may boost recovery and immune function for athletes and bodybuilders. Pick a formulation that has at least 30mg zinc, 500mg magnesium, and 10mg vitamin B6. Some individuals will find it most useful to use this supplement before bed as it may improve sleep quality!
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▪️ Source: Moëzzi, N., Peeri, M., & Matin, H. (2013). Effects of zinc, magnesium and vitamin B6 supplementation on hormones and performance in weightlifters. Annals of Biological research, 4, 163-168.
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#Repost @themusclephd (@get_repost )
・・・
💥 ZMA has often been purported as a testosterone booster, and while that claim hasn’t always been proven, ZMA has several other benefits that may boost recovery and immune function for athletes and bodybuilders. Pick a formulation that has at least 30mg zinc, 500mg magnesium, and 10mg vitamin B6. Some individuals will find it most useful to use this supplement before bed as it may improve sleep quality!
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▪️ Source: Moëzzi, N., Peeri, M., & Matin, H. (2013). Effects of zinc, magnesium and vitamin B6 supplementation on hormones and performance in weightlifters. Annals of Biological research, 4, 163-168.
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

42 0 21 April, 2019
I always get asked “why are you in love with fitness”, here is your answer: Fitness shows the discipline and drive you have in your body. Whatever you want to accomplish in fitness is all on your willingness to push past your limits even when you dont want to. 👿👏🏽
So my favorite word for clients is : “PUSH” 🗣 because I WILL instill my drive and discipline into their little bodies. 🏆💪🏽🔥 you with me? #instafit #fitnessjourney #fitnessmotivation #forwardthinking #themusclephd #Beast #GymTime #GymMotivation #StrongNotSkinny #StrongBody #nasm #nasmcertified

I always get asked “why are you in love with fitness”, here is your answer: Fitness shows the discipline and drive you have in your body. Whatever you want to accomplish in fitness is all on your willingness to push past your limits even when you dont want to. 👿👏🏽
So my favorite word for clients is : “PUSH” 🗣 because I WILL instill my drive and discipline into their little bodies. 🏆💪🏽🔥 you with me? #instafit #fitnessjourney #fitnessmotivation #forwardthinking #themusclephd #Beast #GymTime #GymMotivation #StrongNotSkinny #StrongBody #nasm #nasmcertified

117 12 20 April, 2019
👉 @themusclephd 🙌
••••
💥 The amino sulfonic acid, taurine, is one of the most abundant chemicals in the body. Taurine has been shown to act as an antioxidant and can improve endurance performance and increase repetitions to failure during strength training. However, antioxidants have been shown to impair muscle growth, so bodybuilders may not want to take taurine in high dosages or around their workouts. Endurance athletes will garner the most benefits from taurine supplementation.
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◾️Source: Zhang, M., Izumi, I., Kagamimori, S., Sokejima, S., Yamagami, T., Liu, Z., & Qi, B. (2004). Role of taurine supplementation to prevent exercise-induced oxidative stress in healthy young men. Amino Acids, 26(2), 203-207.
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➡️Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

👉 @themusclephd 🙌
••••
💥 The amino sulfonic acid, taurine, is one of the most abundant chemicals in the body. Taurine has been shown to act as an antioxidant and can improve endurance performance and increase repetitions to failure during strength training. However, antioxidants have been shown to impair muscle growth, so bodybuilders may not want to take taurine in high dosages or around their workouts. Endurance athletes will garner the most benefits from taurine supplementation.
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◾️Source: Zhang, M., Izumi, I., Kagamimori, S., Sokejima, S., Yamagami, T., Liu, Z., & Qi, B. (2004). Role of taurine supplementation to prevent exercise-induced oxidative stress in healthy young men. Amino Acids, 26(2), 203-207.
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➡️Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

95 2 20 April, 2019
💥 ZMA has often been purported as a testosterone booster, and while that claim hasn’t always been proven, ZMA has several other benefits that may boost recovery and immune function for athletes and bodybuilders. Pick a formulation that has at least 30mg zinc, 500mg magnesium, and 10mg vitamin B6. Some individuals will find it most useful to use this supplement before bed as it may improve sleep quality!
-
▪️ Source: Moëzzi, N., Peeri, M., & Matin, H. (2013). Effects of zinc, magnesium and vitamin B6 supplementation on hormones and performance in weightlifters. Annals of Biological research, 4, 163-168.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
-
-
-
#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

💥 ZMA has often been purported as a testosterone booster, and while that claim hasn’t always been proven, ZMA has several other benefits that may boost recovery and immune function for athletes and bodybuilders. Pick a formulation that has at least 30mg zinc, 500mg magnesium, and 10mg vitamin B6. Some individuals will find it most useful to use this supplement before bed as it may improve sleep quality!
-
▪️ Source: Moëzzi, N., Peeri, M., & Matin, H. (2013). Effects of zinc, magnesium and vitamin B6 supplementation on hormones and performance in weightlifters. Annals of Biological research, 4, 163-168.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
-
-
-
#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

2,679 60 20 April, 2019
So yeah, this just happened. A lot of people will talk the talk, but never walk the walk. One of my Goals for the end of this year was to become a Certified Personal Trainer by the most recognized accredited institution; NASM. Fast forward 4 months in, got it done. Thank you to all my mentors who guided me through this, but aye; I’m not done. This is just one accomplishment. Stay tuned for the next one 🥇🏆 #nasm #certifiedpersonaltrainer #themusclephd

So yeah, this just happened. A lot of people will talk the talk, but never walk the walk. One of my Goals for the end of this year was to become a Certified Personal Trainer by the most recognized accredited institution; NASM. Fast forward 4 months in, got it done. Thank you to all my mentors who guided me through this, but aye; I’m not done. This is just one accomplishment. Stay tuned for the next one 🥇🏆 #nasm #certifiedpersonaltrainer #themusclephd

131 23 20 April, 2019
💥Tappped out💥 😬About 90% of the time I I hold back and don’t train til failure as people may assume. This allows me to make it to the gym day after day without falling victim to overtraining/fatigue/over stressed. Recovery is just/more important than training. 🥵But about 10% of the time I just go all out and push myself pass failure. This allows me to remind myself what pain and discomfort feels like. 
Shout out to the boys and catch them Saturdays at 10am 🔥🔥 @kvofportsity @knottychristian @noshirtmario

💥Tappped out💥 😬About 90% of the time I I hold back and don’t train til failure as people may assume. This allows me to make it to the gym day after day without falling victim to overtraining/fatigue/over stressed. Recovery is just/more important than training. 🥵But about 10% of the time I just go all out and push myself pass failure. This allows me to remind myself what pain and discomfort feels like.
Shout out to the boys and catch them Saturdays at 10am 🔥🔥 @kvofportsity @knottychristian @noshirtmario

120 0 20 April, 2019
A little taste of what you'll be receiving in our course. Enjoy!!! Thank you themusclephd for the Xtreme Workout 🎥
💯 Follow us at
💯 @xtremeworkout_
💯 Link in bio
#BrainsToGains #themusclephd  #MPHDcommunity 
#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

A little taste of what you'll be receiving in our course. Enjoy!!! Thank you themusclephd for the Xtreme Workout 🎥
💯 Follow us at
💯 @xtremeworkout_
💯 Link in bio
#BrainsToGains #themusclephd #MPHDcommunity
#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

40 4 20 April, 2019
#Repost @themusclephd (@get_repost)
・・・
💥 Need a quick but killer workout? Give this one a try. Keep rest periods short and effort high!
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➕Tag a friend to share some knowledge!
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

#Repost @themusclephd (@get_repost )
・・・
💥 Need a quick but killer workout? Give this one a try. Keep rest periods short and effort high!
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➕Tag a friend to share some knowledge!
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

33 1 20 April, 2019
💥 Need a quick but killer workout? Give this one a try. Keep rest periods short and effort high!
-
➕Tag a friend to share some knowledge!
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

💥 Need a quick but killer workout? Give this one a try. Keep rest periods short and effort high!
-
➕Tag a friend to share some knowledge!
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

1,684 18 19 April, 2019
🔹 This one is a classic statement in the fitness industry. What do you guys think?
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

🔹 This one is a classic statement in the fitness industry. What do you guys think?
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
-
-
-
#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

3,007 479 19 April, 2019
@themusclephd - 💥 This study compared the effects of consuming 25g of protein to 25g of protein plus alcohol after a workout. It was found that consuming alcohol after a workout severely impaired post-workout muscle protein synthesis. If your goal is to gain muscle, avoid alcohol after your workout and consume alcohol in moderation when you do drink. Have fun but take care of your gains!
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Source: Parr, E. B., Camera, D. M., Areta, J. L., Burke, L. M., Phillips, S. M., Hawley, J. A., & Coffey, V. G. (2014). Alcohol ingestion impairs maximal post-exercise rates of myofibrillar protein synthesis following a single bout of concurrent training. PLoS One, 9(2), e88384.
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

@themusclephd - 💥 This study compared the effects of consuming 25g of protein to 25g of protein plus alcohol after a workout. It was found that consuming alcohol after a workout severely impaired post-workout muscle protein synthesis. If your goal is to gain muscle, avoid alcohol after your workout and consume alcohol in moderation when you do drink. Have fun but take care of your gains!
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Source: Parr, E. B., Camera, D. M., Areta, J. L., Burke, L. M., Phillips, S. M., Hawley, J. A., & Coffey, V. G. (2014). Alcohol ingestion impairs maximal post-exercise rates of myofibrillar protein synthesis following a single bout of concurrent training. PLoS One, 9(2), e88384.
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
-
-
-
#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

69 3 19 April, 2019

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