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Did you know that women display different short term effects from high intensity strength-training than men? Read below for more details!
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Changing lives through science and innovation. Join the #ASPI movement.
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Sports like crossfit sometimes require athletes to perform high intensity strength-training exercises for a high amount of repetitions. It has been suggested that intensity is one of the main factors determining the amount of muscle damage during training. Research conducted on the matter showed that women experience more short term inflammation and damage to high intensity exercise. In contrast, men experienced more prolonged muscle damage. Therefore, men and women may require different rates of progression and recovery following training.
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Today’s topic in The Muscle PhD Academy addresses the front and back squat variations. The front squat causes individuals to sit upright during the movement relative to a backsquat, which causes more forward lean of the trunk. Forward lean slightly engages the hamstrings more and takes some tension off of the quads. Therefore, even though the front squat does not allow for as much weight lifted it does cause relatively greater activation of the quads and may be less stressful on the back. Ultimately, both variations of the squat will be excellent sources of quadriceps growth.

Be a part of #themusclephd community! #TMPHDcommunity




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L'aventure Coupe De France se termine au 7eme tour ! Je suis super fière qu'on en soit arrivé là ! #teamaspi ❤️🏐

Team sport athletes tend to perform well in vertical jumping tests, but there are another class of athletes that tend to do better. Read below for more details!
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Changing lives through science and innovation. Join the #ASPI movement.
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A recently published study compared the vertical jump ability of power athletes (I.e. sprinters, long jumpers), team sport athletes (I.e. football, soccer, etc), and endurance athletes (I.e. distance runners). What they found was that sprinters and long jumpers displayed higher vertical jumps in a countermovement jump, drop jump, and squat jump. Of note, the team sport athletes and endurance athletes displayed the same reactive strength (jump height divided by contact time), but team sport athletes displayed higher vertical jump performance than endurance athletes.
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Kobal, R., et al. "Vertical and depth jumping performance in elite athletes from different sports specialties." Science & Sports (2017).
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The concept of using progressive overload to develop strength is touted as a relatively novel concept (as it pertains to science). However, the first evidence for it is seen in 6th-century BC texts citing Milo of Croton, the Greek Wrestler. According to the legend, Milo lifted a baby calf on his shoulders everyday until it became a full grown bull. In doing so, Milo increased his muscle mass and strength.
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@Regrann from @themusclephd - Today’s topic in The Muscle PhD Academy addresses squat width. Wide stance squats don’t increase or decrease quad activation. However wide stance squats do activate the glutes more. Thus, close stance squats are more of an isolation activity for the quads than wide stance.

Be a part of #themusclephd community! #TMPHDcommunity




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Credit:@themusclephd
Today’s topic addresses squat width. Wide stance squats don’t increase or decrease quad activation. However wide stance squats do activate the glutes more. Thus, close stance squats are more of an isolation activity for the quads than wide stance.





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#Repost @themusclephd
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Today’s topic in The Muscle PhD Academy addresses the use of bands to redistribute tension on the quads. The quads themselves have a fairly ascending strength curve. This means that near full extension the quads have their best mechanical advantage. Because of this, the muscle activation of the quads is typically higher near the first half of the movement compared to the second. This study showed that adding bands to leg extensions changed this distribution and placed the greatest tension on the top part of the lift. Thus, to train the quads from origin to insertion try adding bands in the mix!

Be a part of #themusclephd community! #TMPHDcommunity




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#Repost @themusclephd with @repostapp
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Today’s topic in The Muscle PhD Academy addresses squat width. Wide stance squats don’t increase or decrease quad activation. However wide stance squats do activate the glutes more. Thus, close stance squats are more of an isolation activity for the quads than wide stance.

Be a part of #themusclephd community! #TMPHDcommunity




#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram #flex #gains #gainz #getfit

Today’s topic in The Muscle PhD Academy addresses squat width. Wide stance squats don’t increase or decrease quad activation. However wide stance squats do activate the glutes more. Thus, close stance squats are more of an isolation activity for the quads than wide stance.

Be a part of #themusclephd community! #TMPHDcommunity




#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram #flex #gains #gainz #getfit #gym

Team sport athletes tend to perform well in vertical jumping tests, but there are another class of athletes that tend to do better. Read below for more details!
-
Changing lives through science and innovation. Join the #ASPI movement.
-
A recently published study compared the vertical jump ability of power athletes (I.e. sprinters, long jumpers), team sport athletes (I.e. football, soccer, etc), and endurance athletes (I.e. distance runners). What they found was that sprinters and long jumpers displayed higher vertical jumps in a countermovement jump, drop jump, and squat jump. Of note, the team sport athletes and endurance athletes displayed the same reactive strength (jump height divided by contact time), but team sport athletes displayed higher vertical jump performance than endurance athletes.
-
Kobal, R., et al. "Vertical and depth jumping performance in elite athletes from different sports specialties." Science & Sports (2017).
-
-
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#achieve #agility #athlete #athletics #baseball #basketball #bodybuilder #bodybuilding #calisthenics #conditioning #determined #discipline #dominate #educate #exercise #fitfam #fitgirl #fitguys #flex #football #fridaynightlights #functionaltraining #gameday #getfit #gymlife #gymrat #gymtime #healthylifestyle #hockey

Exactly💪
#Repost @themusclephd (@get_repost)
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When I was growing up several of my friends had dreams. Some envisioned themselves being rock stars, some professional athletes, and many CEOs of major corporations. Everyday they closed their eyes and saw their own personal Utopia. It was so clear, it was going to happen. Unfortunately, for most of them reality set in. They didn’t reach their dreams, but why do so many not reach the goals that they wished so hard they could attain? Todays motivational quote explains it all. “You are what you are willing to struggle for.”

Today I am CEO of ASPI and run a number of successful business ventures. The way I accomplished this was not purely closing my eyes on what it would be like to stand on the top of the mountain. Instead I closed my eyes and focused on the struggles I would face and the strategies necessary to overcome them. In this post tell me what’s your dream? What’s your Utopia? Then keep that vision in front of you everyday while actively strategizing what you will need to do to get there! Tag a friend who you want to team up with to make this happen!

Be a part of #themusclephd community! #TMPHDcommunity




#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram #flex #gym

@Regrann from @themusclephd - Today’s topic in The Muscle PhD Academy addresses the front and back squat variations. The front squat causes individuals to sit upright during the movement relative to a backsquat, which causes more forward lean of the trunk. Forward lean slightly engages the hamstrings more and takes some tension off of the quads. Therefore, even though the front squat does not allow for as much weight lifted it does cause relatively greater activation of the quads and may be less stressful on the back. Ultimately, both variations of the squat will be excellent sources of quadriceps growth.

Be a part of #themusclephd community! #TMPHDcommunity




#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram #flex #gains #gainz #getfit #gym

Tag a friend and share the knowledge! Changing lives through science and innovation. Join the #ASPI movement
#Repost @themusclephd ・・・
What is your favorite exercise for building the glutes? Squats or hip thrusts?
Dr. @bretcontreras1 showed that hip thrusts (glute bridges, glute thrusts) activate the glutes MORE than squats. This is in both the upper and lower glutes. He also found that squats activate the quads more than the glutes. Therefore, if you want to grow the glutes, I would recommend doing hip thrusts over squats!

Be a part of #themusclephd community! #TMPHDcommunity
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#achieve #agility #athlete #athletics #baseball #basketball #bodybuilder #bodybuilding #calisthenics #conditioning #determined #discipline #dominate #educate #exercise #fitfam #fitgirl #fitguys #flex #football #fridaynightlights #getfit #gymlife #gymtime #healthylifestyle #hockey

The more you know... Today’s topic in The Muscle PhD Academy addresses the front and back squat variations. The front squat causes individuals to sit upright during the movement relative to a backsquat, which causes more forward lean of the trunk. Forward lean slightly engages the hamstrings more and takes some tension off of the quads. Therefore, even though the front squat does not allow for as much weight lifted it does cause relatively greater activation of the quads and may be less stressful on the back. Ultimately, both variations of the squat will be excellent sources of quadriceps growth.

Be a part of #themusclephd community! #TMPHDcommunity

repost via @instarepost20 from @themusclephd

#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram #flex #gains #gainz #getfit #gym

Today’s topic in The Muscle PhD Academy addresses the front and back squat variations. The front squat causes individuals to sit upright during the movement relative to a backsquat, which causes more forward lean of the trunk. Forward lean slightly engages the hamstrings more and takes some tension off of the quads. Therefore, even though the front squat does not allow for as much weight lifted it does cause relatively greater activation of the quads and may be less stressful on the back. Ultimately, both variations of the squat will be excellent sources of quadriceps growth.

Be a part of #themusclephd community! #TMPHDcommunity




#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram #flex #gains #gainz #getfit #gym

#Repost from my Online Client @kristin_fitnfab who is 6 weeks out from show time and is making awesome progress!! Slow and steady.....Proud of you girl 👍🏻💪🏻💗#mondaymotivation .
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Coaching: 📧Macroswithmegs@gmail.com or www.macroswithmegs.com.
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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 #flex #gains #gainz #getfit #gym

🔅What's your favorite?🔅
What is your favorite exercise for building the glutes? Squats or hip thrusts?
Dr. @bretcontreras1 showed that hip thrusts (glute bridges, glute thrusts) activate the glutes MORE than squats. This is in both the upper and lower glutes. He also found that squats activate the quads more than the glutes. Therefore, if you want to grow the glutes, I would recommend doing hip thrusts over squats!
#Repost @themusclephd



#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram #flex #gains #gainz #getfit #gym

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