#mphdcommunity

Yet you still have ignorant aholes selling ebooks with the notion that squats don't build glutes but cable leg kicks are better. 🤨 Most of these amateurs simply can't do or teach a great squat. Stay away from amateurs! #Repost @themusclephd (@get_repost) ・・・ 💥 I’ve already posted on this a few times, but it’s clear that the misconception continues. Several studies over the years have found that the hamstrings are minimally active in the squat. Finally, we have studies showing that the hamstrings experience very little growth from squats – even when undergoing training programs with super deep squats. However, the adductors do experience significant growth! Due to the anatomical position of the adductors, these muscles are likely the prime hip extensors in positions of deep hip and knee flexion – AKA, squatting positions. - ▪️ Based on: Kubo, K., Ikebukuro, T., & Yata, H. (2019). Effects of squat training with different depths on lower limb muscle volumes. European Journal of Applied Physiology, 1-10. ---- ➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽 https://www.instagram.com/p/B5qqcbsn-iY/?igshid=1e82gyij07ksg

Reposting @themusclephd:⠀ ...⠀ "💥 Consuming protein before your workout probably isn’t necessary for maximizing growth, however, there can be some benefits for specific individuals. People on low carb diets or athletes undergoing frequent training may stand to benefit the most as pre-workout protein can both act as fuel substrate during training and might also reduce soreness following training. On that note, beginners or lifters who really hate being sore might also want to give pre-workout protein or EAAs a shot. If you align with any of the above, 15-25 grams of protein or EAA before your workout might help and will also contribute to your total daily consumption.⠀ -⠀ ▪️ Based on: Slater, G., & Phillips, S. M. (2013). Nutrition guidelines for strength sports: sprinting, weightlifting, throwing events, and bodybuilding. In Food, Nutrition and Sports Performance III (pp. 75-86). Routledge.⠀ ----⠀ ➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽⠀ -⠀ -⠀ -⠀ #training #macros #macronutrient #science #bodybuilder #bodybuilding #sports #research #gains #diet #nutrition #figure #fit #protein #fitchick #gains #fitness #eaa #legday #fitnessjourney #fitnessmotivation #fitspiration #fitspo #gainz" https://www.instagram.com/p/B1z7nFHHU1E5BBRN0_jHe3cteSV7EuOXH_laYE0/?igshid=sy37whgowxlh

Reposting @themusclephd:⠀ ...⠀ "💥 While carbohydrate and protein needs during the pre-workout period are highly individualized, just about every bodybuilder would benefit from improving hydration efforts before their workout. Research has shown dehydration to impose several negative factors on training performance and recovery. However, simply consuming 16 fl oz (~500mL) of water within an hour of training can help stave off some of these issues. Focus on hydration throughout the entire day for best effects!⠀ -⠀ ▪️ Source: Judelson, D. A., Maresh, C. M., Anderson, J. M., Armstrong, L. E., Casa, D. J., Kraemer, W. J., & Volek, J. S. (2007). Hydration and muscular performance. Sports Medicine, 37(10), 907-921.⠀ ----⠀ ➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽⠀ -⠀ -⠀ -⠀ #training #hydration #water #science #bodybuilder #bodybuilding #sports #research #gains #diet #nutrition #figure #fit #drink #fitchick #gains #fitness #keto #legday #fitnessjourney #fitnessmotivation #fitspiration #fitspo #gainz" https://www.instagram.com/p/B1z7inDn6xFUrszqufC3B2QpRNrXHIeSnZ9JdI0/?igshid=hhck09ryzny3

Reposting @themusclephd:⠀ ...⠀ "💥 Hydration is one of the most important nutrition factors for bodybuilders and athletes but it often gets ignored. Even mild dehydration can significantly reduce muscle strength and endurance, both of which can seriously impair the quality of your workout. Follow the hydration guidelines on this graphic to stay hydrated during your workout and the day as a whole. Optimizing hydration is one key to maximizing the training stimulus.⠀ -⠀ ▪️ Source: Savoie, F. A., Kenefick, R. W., Ely, B. R., Cheuvront, S. N., & Goulet, E. D. (2015). Effect of hypohydration on muscle endurance, strength, anaerobic power and capacity and vertical jumping ability: a meta-analysis. Sports Medicine, 45(8), 1207-1227.⠀ ----⠀ ➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽⠀ -⠀ -⠀ -⠀ #training #hypertrophy #musclegrowth #science #bodybuilder #bodybuilding #sports #research #gains #hydration #water #figure #fit #drink #fitchick #gains #fitness #waterboy #legday #fitnessjourney #fitnessmotivation #fitspiration #fitspo #gainz" (at Caracas) https://www.instagram.com/p/B0RiV9LHnbBm9Ismd6fhQIArf04b940AC7XPFs0/?igshid=1u13ewh1pymif

Reposting @themusclephd:⠀ ...⠀ "💥 People often used the terms, “intensity,” and, “effort,” interchangeably. However, these terms actually mean two completely different things when considering training. Intensity refers to how much weight is on the bar and is expressed as a % of your 1 rep max. Effort, on the other hand, is how difficult an exercise or training session was – this can be expressed on the RPE scale. Despite the differences, intensity can determine effort – a heavier weight will be harder to lift and you’ll expend more effort to lift it. Lastly, prescribing intensity based off of RPE is tricky, but can be done!⠀ ----⠀ ➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽⠀ -⠀ -⠀ -⠀ #training #hypertrophy #musclegrowth #science #bodybuilder #bodybuilding #sports #research #gains #gainz #education #figure #fit #intensity #fitchick #effort #fitness #RPE #muscle #fitnessjourney #PR #fitspiration #fitspo #1RM" (at Miranda (state)) https://www.instagram.com/p/BzaxT53HjUypySeQDWwEDuID65JDxd84dl3fBo0/?igshid=1n00ibq27izqf

Reposting @themusclephd:⠀ ...⠀ "💥 Achieving full creatine saturation is necessary to get benefits from creatine supplementation. This can be accomplished by a loading phase of 20g/day for 7-days or through a maintenance protocol in which you take 3g/day for 28-days. Once full saturation is reached, you can maintain it by taking 3-5g/day. If you do a loading phase, try splitting your 20g daily dosage into 4 doses of 5-grams. Both methods will eventually result in full creatine saturation, so try both and stick with what works best for you.⠀ -⠀ ▪️ Source: Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M., ... & Antonio, J. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4(1), 6.⠀ ----⠀ ➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽⠀ -⠀ -⠀ -⠀ #training #hypertrophy #musclegrowth #science #bodybuilder #bodybuilding #sports #research #gains #creatine #education #supplements #fit #preworkout #fitchick #recovery #fitness #fitnessaddict #strength #fitnessjourney #fitnessmotivation #fitspiration #fitspo #powerlifting" https://www.instagram.com/p/ByBepKQHCXmvyCEqItZynbtNGDBORUoQ3JLvh00/?igshid=ojrd4rg16mkz

Reposting @themusclephd:⠀ ...⠀ "💥 Protein synthesis rate appears to drop about 3-hours after a meal, even though there’s still plenty of amino acids available for growth. This is probably due to the lower energy status of the muscle cell during this period. When a muscle cell is running low on energy, it will reduce protein signaling in order to conserve energy. BCAAs, including leucine, can supply cellular energy which helps maintain protein synthesis rates! Eating a meal or protein shake would have the same effect, however, BCAAs may be more convenient for some and would also help keep calories down during a diet. Make sure to get about 3.5g of leucine in a 2:1:1 BCAA blend for best results.⠀ -⠀ ▪️ Source: Wilson, G. J., Layman, D. K., Moulton, C. J., Norton, L. E., Anthony, T. G., Proud, C. G., ... & Garlick, P. J. (2011). Leucine or carbohydrate supplementation reduces AMPK and eEF2 phosphorylation and extends postprandial muscle protein synthesis in rats. American Journal of Physiology-Endocrinology And Metabolism, 301(6), E1236-E1242.⠀ ----⠀ ➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽⠀ -⠀ -⠀ -⠀ #nutrition #supplements #athlete #science #bodybuilder #bodybuilding #aminoacids #bcaa #muscle #education #figure #fit #diet #musclegrowth #legs #fitness #fitnessaddict #gains #fitnessjourney #fitnessmotivation #fitspiration #fitspo #strength #powerlifting" https://www.instagram.com/p/ByAuPAAHFQ65JwtcRUaP8W-6ThDbGrXnBKuh2o0/?igshid=1l022es01qtfq

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 💪🏽 - - - #aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram https://www.instagram.com/p/BwnSbOpHy28/?utm_source=ig_tumblr_share&igshid=1qc2w120fpx65