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🔷Remember to turn on @themusclephd post notifications so you stay up to date on the latest in exercise, nutrition, supplementation, and human performance from @theaspi lab!
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➡️Be a part of #themusclephd community! #TMPHDcommunity 💪🏽
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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 #foodporn #gains #gainz #getfit #gym

📕Eccentric training could be one of the best injury prevention protocols in high contact sports. 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 rugby require athletes to stay low to the ground. This means that they have to produce high forces at longer muscle lengths and larger joint angles.
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💥Training with heavy eccentric loads twice a week using 4-5 sets of 6 repetitions per exercise, and 2 different exercises each session, shifted peak muscle forces to larger muscle lengths. This means that muscles that are trained eccentrically could absorb and produce more force at larger lengths, which has been reported to reduce injuries in quadriceps and hamstrings during high impact sports.
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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

📕All elite hockey players have 4 things that separate them from their non-elite counterparts. Read below for more details!
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↪️Changing lives through science and innovation. Join the #ASPI movement➕
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4️⃣After testing multiple variables, it was determined that the best predictors of success to be drafted into the NHL were: 1) quicker times to reach peak power; 2) relative peak power (the amount of power you can produce in relation to one’s mass); 3) VO2 max (maximum amount of oxygen that an individual can utilize during intense or maximal exercise); 4) 30m sprint speed on ice.
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🏒Based off of this we can sumarise that elite ice hockey players have an incredible balance of strength and speed, that allows for power outputs very specific to their success in the sport of hockey.
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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

🔷This study found that training later in the day compared to earlier in the day inhibited melatonin release (sleep hormone).
Exercising in the evening also increased heart rate during sleep, which is managed by your sympathetic nervous system (fight-or-flight). Whereas, exercising in the day time had no effect on heart rate. Therefore, if you are not used to high-intensity exercise in the evening, it may keep you awake at night by pushing back the release of melatonin and elevating your fight-or-flight response.
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🌃However, if you regularly train in the evening and it has become a part of your normal circadian rhythm, then it may have no affect on you at all!
----
➡️Be a part of #themusclephd community! #TMPHDcommunity 💪🏽
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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 #foodporn #gains #gainz #getfit #gym

📕Maximal strength may be a different quality than absolute strength. Read below for more details!
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↪️Changing lives through science and innovation. Join the #ASPI movement➕
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💪🏽Maximum strength is the ability of a muscle group to produce a maximal voluntary contraction, under the right conditions. This strength is usually produced in competition under the optimal motivation. Therefore, we may also call this competitive maximum strength.
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⚡️On the other hand, absolute strength is the greatest force that a muscle group can produce under involuntary muscle stimulation. For example, electrical stimulation to the nerves that run to the muscles. It is difficult to measure absolute strength, as going past this would refer to structural and functional failure of the entire system.
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📜Verkhoshansky, Y., & Siff, M. C. (2009). Supertraining. Verkhoshansky SSTM.
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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

🔷The week’s The Muscle PhD Wellness Wednesday looks at Niacin.
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2️⃣Have you ever taken a preworkout and got a super itchy feeling on your face, hands, and back. That could be one of two things; beta-alanine or niacin. Both beta-alanine and niacin have performance benefits, however they work differently.
----
🏃🏽Niacin is a B vitamin and has been shown to be crucial in energy metabolism and DNA repair. It is a cofactor in something called NAD+/NADH, which allows your body to produce ATP (energy). Therefore, not only is it necessary to produce energy, but it has also been shown to be beneficial during high intensity training.
----
🍗There is even evidence to support that it raises good (HDL) cholesterol. Foods that contain high amounts of niacin are proteins such as turkey.
----
➡️Be a part of #themusclephd community! #TMPHDcommunity 💪🏽
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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 #foodporn #gains #gainz #getfit #gym

📕Offensive agility and Defensive agility might be two distinct qualities. Read below for more details!
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↪️Changing lives through science and innovation. Join the #ASPI movement➕
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🏈There is moderate to strong evidence to suggest that reactive strength and sprint acceleration are very important for football agility. However, a recent study looking at defensive players found that those two qualities, collectively, only accounted for 14.2% of the variance associated with agility performance. It was concluded that sport-specific technique and cognitive skill were much more important for defensive players and would contribute higher to their overall agility, when compared to offensive players.
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📜Young, W. B., Miller, I. R., & Talpey, S. W. (2015). Physical qualities predict change-of-direction speed but not defensive agility in Australian rules football. The Journal of Strength & Conditioning Research, 29(1), 206-212.
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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

MOST RECENT

🔷Remember to turn on @themusclephd post notifications so you stay up to date on the latest in exercise, nutrition, supplementation, and human performance from @theaspi lab!
----
➡️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 #foodporn #gains #gainz #getfit #gym

📕All elite hockey players have 4 things that separate them from their non-elite counterparts. Read below for more details!
----
↪️Changing lives through science and innovation. Join the #ASPI movement➕
----
4️⃣After testing multiple variables, it was determined that the best predictors of success to be drafted into the NHL were: 1) quicker times to reach peak power; 2) relative peak power (the amount of power you can produce in relation to one’s mass); 3) VO2 max (maximum amount of oxygen that an individual can utilize during intense or maximal exercise); 4) 30m sprint speed on ice.
----
🏒Based off of this we can sumarise that elite ice hockey players have an incredible balance of strength and speed, that allows for power outputs very specific to their success in the sport of hockey.
-
-
-
#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

Your schedule does matter. @themusclephd explains ・・・
🔷This study found that training later in the day compared to earlier in the day inhibited melatonin release (sleep hormone).
Exercising in the evening also increased heart rate during sleep, which is managed by your sympathetic nervous system (fight-or-flight). Whereas, exercising in the day time had no effect on heart rate. Therefore, if you are not used to high-intensity exercise in the evening, it may keep you awake at night by pushing back the release of melatonin and elevating your fight-or-flight response.
----
🌃However, if you regularly train in the evening and it has become a part of your normal circadian rhythm, then it may have no affect on you at all!
----
➡️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 #foodporn #gains #gainz #getfit #gym

💪 Check out other posts for ideas on meals and calorie content! @fitness_genes
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🔷This study found that training later in the day compared to earlier in the day inhibited melatonin release (sleep hormone).
Exercising in the evening also increased heart rate during sleep, which is managed by your sympathetic nervous system (fight-or-flight). Whereas, exercising in the day time had no effect on heart rate. Therefore, if you are not used to high-intensity exercise in the evening, it may keep you awake at night by pushing back the release of melatonin and elevating your fight-or-flight response.
----
🌃However, if you regularly train in the evening and it has become a part of your normal circadian rhythm, then it may have no affect on you at all!
----
➡️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 #foodporn #gains #gainz #getfit #gym

📕Eccentric training could be one of the best injury prevention protocols in high contact sports. Read below for more details!
----
↪️Changing lives through science and innovation. Join the #ASPI movement➕
----
🏉Sports like rugby require athletes to stay low to the ground. This means that they have to produce high forces at longer muscle lengths and larger joint angles.
----
💥Training with heavy eccentric loads twice a week using 4-5 sets of 6 repetitions per exercise, and 2 different exercises each session, shifted peak muscle forces to larger muscle lengths. This means that muscles that are trained eccentrically could absorb and produce more force at larger lengths, which has been reported to reduce injuries in quadriceps and hamstrings during high impact sports.
-
-
-
#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

I have 2 diferent part in my life ,
Computer programming and gym life some times i thinking about find new way to make relationship between this two part and every one can use it , my aim in someone dont have time for exercise #aesthetics #aspi #athlete #bodybuilder #calisthenics #diet #eatclean #education #figure fit #teamASPI #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram #foodporn #gains #gainz #getfit #gym #dymatize #bodybudingcom #transformforlife #transformation

🔷Do you know how to optimize your circadian rhythm?
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📲Head over to Facebook to checkout @themusclephd Live from today where I discussed circadian rhythm, making gains, and losing fat!
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➡️Be a part of #themusclephd community! #TMPHDcommunity 💪🏽
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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 #foodporn #gains #gainz #getfit #gym

Turn the lights off 30 minutes before bed.
Stop checking your phone
Relax
#Repost @themusclephd (@get_repost)
・・・
🔷Will lack of sleep increase stress hormones?
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⬇️Research shows that lack of sleep can increase the stress hormone cortisol. Consistently elevated levels of cortisol may reduce your ability to make gains. Therefore, if you are at a plateau, do not only assess your training but your sleep quality as well. Getting an optimal amount of sleep can help you breakthrough that plateau!
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➡️Be a part of community! 💪🏽
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#aesthetics #aspi #athlete #crossfit #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram #foodporn #gains #gainz #getfit

Great information from @themusclephd on sleep. We forget at times how big of a role sleep plays in our training and overall well being
#Repost @themusclephd (@get_repost)
・・・
🔷Will lack of sleep increase stress hormones?
----
⬇️Research shows that lack of sleep can increase the stress hormone cortisol. Consistently elevated levels of cortisol may reduce your ability to make gains. Therefore, if you are at a plateau, do not only assess your training but your sleep quality as well. Getting an optimal amount of sleep can help you breakthrough that plateau!

The effects of sleep in regards to cortisol explained by @themusclephd ・・・
🔷Will lack of sleep increase stress hormones?
----
⬇️Research shows that lack of sleep can increase the stress hormone cortisol. Consistently elevated levels of cortisol may reduce your ability to make gains. Therefore, if you are at a plateau, do not only assess your training but your sleep quality as well. Getting an optimal amount of sleep can help you breakthrough that plateau!
----
➡️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 #foodporn #gains #gainz #getfit #gym

🔷Will lack of sleep increase stress hormones?
----
⬇️Research shows that lack of sleep can increase the stress hormone cortisol. Consistently elevated levels of cortisol may reduce your ability to make gains. Therefore, if you are at a plateau, do not only assess your training but your sleep quality as well. Getting an optimal amount of sleep can help you breakthrough that plateau!
----
➡️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 #foodporn #gains #gainz #getfit #gym

📕Maximal strength may be a different quality than absolute strength. Read below for more details!
----
↪️Changing lives through science and innovation. Join the #ASPI movement➕
----
💪🏽Maximum strength is the ability of a muscle group to produce a maximal voluntary contraction, under the right conditions. This strength is usually produced in competition under the optimal motivation. Therefore, we may also call this competitive maximum strength.
----
⚡️On the other hand, absolute strength is the greatest force that a muscle group can produce under involuntary muscle stimulation. For example, electrical stimulation to the nerves that run to the muscles. It is difficult to measure absolute strength, as going past this would refer to structural and functional failure of the entire system.
----
📜Verkhoshansky, Y., & Siff, M. C. (2009). Supertraining. Verkhoshansky SSTM.
-
-
-
#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

#Repost @themusclephd (@get_repost)
・・・
🔷The week’s The Muscle PhD Wellness Wednesday looks at Niacin.
----
2️⃣Have you ever taken a preworkout and got a super itchy feeling on your face, hands, and back. That could be one of two things; beta-alanine or niacin. Both beta-alanine and niacin have performance benefits, however they work differently.
----
🏃🏽Niacin is a B vitamin and has been shown to be crucial in energy metabolism and DNA repair. It is a cofactor in something called NAD+/NADH, which allows your body to produce ATP (energy). Therefore, not only is it necessary to produce energy, but it has also been shown to be beneficial during high intensity training.
----
🍗There is even evidence to support that it raises good (HDL) cholesterol. Foods that contain high amounts of niacin are proteins such as turkey.
----
➡️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 #foodporn #gains #gainz #getfit

🔷The week’s The Muscle PhD Wellness Wednesday looks at Niacin.
----
2️⃣Have you ever taken a preworkout and got a super itchy feeling on your face, hands, and back. That could be one of two things; beta-alanine or niacin. Both beta-alanine and niacin have performance benefits, however they work differently.
----
🏃🏽Niacin is a B vitamin and has been shown to be crucial in energy metabolism and DNA repair. It is a cofactor in something called NAD+/NADH, which allows your body to produce ATP (energy). Therefore, not only is it necessary to produce energy, but it has also been shown to be beneficial during high intensity training.
----
🍗There is even evidence to support that it raises good (HDL) cholesterol. Foods that contain high amounts of niacin are proteins such as turkey.
----
➡️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 #foodporn #gains #gainz #getfit #gym

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