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↪️Changing lives through science and innovation. Join the #ASPI movement➕
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4️⃣As the name implies, quadriceps femoris is composed of four separate muscles: rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis. All four muscles of the quadriceps work as powerful extensors of the knee. However, the rectus femoris originates from the pelvis, making it a biarticulate muscle (crosses two joints). In this case, the hip and knee.
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✴️As such, rectus femoris works to flex the femur at the hip joint (hip flexion) and rotate the hip forward when the thigh is fixed (think anterior pelvic tilt). In addition, all muscles of the quadriceps work to stabilize the knee joint during gait, with vastus medialis playing a particularly significant role in stabilization.
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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

📕Maximal strength should not be used to predict repetition strength. Read below for more details!
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↪️Changing lives through science and innovation. Join the #ASPI movement➕
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↕️Repetition strength or muscular endurance is the amount of force that can be exerted over a period of time and is commonly measured by the number of reps performed at a given load (I.e. 225 bench press test for the NFL combine).
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📜Studies done assessing isometric muscular endurance have found very weak, to no relations to isometric muscular strength. Based on this, It can be suggested that muscular strength using dynamic muscle contractions is also unrelated to dynamic muscular endurance. As some individuals are “stronger” at lighter loads, the use of maximal strength testing to predict repetition strength will likely overestimate the ability of some individuals and underestimate the ability of others. Crossover from muscular strength to repetition strength likely becomes even harder to predict as repetitions increase.
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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 #gains #gainz #getfit #gym

🔷Everyone knows that feeling when they're 3-4 sets into arm day and they have a sick pump. Your skin is tight, vascularity makes your arms look like road maps, and your biceps look like they're about to explode.
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💥What if I told you that you could have this every time that you go to the gym? Glycerol is a supplement that has been around for a long time to help improve hydration in endurance athletes. However, it has now blown up in the body building community.
----
🔬Research shows that glycerol has the ability to increase cellular water to maximize cell swelling. We know that cell swelling is one of the responsible mechanisms for muscle growth.
----
💦I would recommend adding 2-3g of glycerol to your pre-workout with about 16-20oz of water to optimize your pump and spark new gains!
----
📑Nelson, J. L., & Robergs, R. A. (2007). Exploring the potential ergogenic effects of glycerol hyperhydration. Sports medicine, 37(11), 981-1000.
----
➡️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

🔷This week in @themusclephd Academy we discussed four topics for training the calves.
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1️⃣First, was the lesson was on the anatomy of the calves. There are two primary muscles that make up the calves, which are the gastrocnemius and the soleus. The gastrocnemius is best targeted during standing movements and the soleus is best targeted during seated movements.
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2️⃣The second lesson looked at the muscle fiber makeup of the calves, showing that the calves are primarily slow twitch muscle fibers. Therefore, they should be trained with higher repetitions.
----
3️⃣The third lesson investigated the speed of the repetitions when training calves. Research shows that the gastrocnemius should be targeted with a greater speed, whereas the soleus should be targeted with slower speeds. ---
4️⃣The last lesson assessed the mechanical advantage of the calves. The calves have the lowest activation in the plantar flexed (standing on toes) position, but the highest activation in the dorsiflexed (bottom) position. This means that you should not neglect the stretch at the bottom of a calf movement.
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💥If you missed @themusclephd Academy this week on Facebook live, head over to either Facebook or Youtube (Episode #051) to catch up.
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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 #gains #gainz #getfit #gym

📕All of the muscles of the quadriceps serve a similar function. However, one muscle in particular serves a separate function than the rest, do you know what it is? Check back tomorrow for more on the functions of the quadriceps!
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↪️Changing lives through science and innovation. Join the #ASPI movement➕
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🏅Featuring: @platzinum
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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 week’s @themusclephd Workout of the Week focuses on calves. Try this workout and let me know what you think in the comments below!
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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

🍕Who loves Arugula on their pizza?!
----
🍃Well, arugula has numerous potential health benefits including the ability to increase fat loss! Research shows that Alpha Lipoic Acid (a compound found in arugula) can turn on the switch that produces more mitochondria. Mitochondria are the fat burning machine of the cell, therefore more mitochondria may increase fat loss and help you break a plateau!
----
📑Wang, Y., Li, X., Guo, Y., Chan, L., & Guan, X. (2010).
α-Lipoic acid increases energy expenditure by enhancing adenosine monophosphate–activated protein kinase–peroxisome proliferator-activated receptor-γ coactivator-1α signaling in the skeletal muscle of aged mice.Metabolism, 59(7), 967-976.
----
➡️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

📕Joint impulses may be more important than “mechanical advantage” for weightlifting exercises. Read below for more details!
-
↪️Changing lives through science and innovation. Join the #ASPI movement➕
-
🔬Recent research has examined the contribution of joint impulses (force x time) during extension hip and knee, and mechanical advantage of the muscles responsible for extension during the hang clean. The researchers concluded that the lifters ability to apply more force over the same amount of time or apply the same force over more time, with the extensor muscles of the hips and knees, was more important for lifting heavier loads than manipulating mechanical advantage.
-
📜Kipp, K., & Harris, C. (2017). Muscle-Specific Effective Mechanical Advantage and Joint Impulse in Weightlifting. The Journal of Strength & Conditioning Research, 31(7), 1905-1910.
-
🏅Featuring: @alecsmith8 and @thorbjornsson
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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

🔷This week in @themusclephd Academy we are discussing muscle contractions! Remember to tune in at 3pm EST on Instagram for a live lesson on muscle contractions where I answer your questions.
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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

📕Maximal strength should not be used to predict repetition strength. Read below for more details!
----
↪️Changing lives through science and innovation. Join the #ASPI movement➕
----
↕️Repetition strength or muscular endurance is the amount of force that can be exerted over a period of time and is commonly measured by the number of reps performed at a given load (I.e. 225 bench press test for the NFL combine).
----
📜Studies done assessing isometric muscular endurance have found very weak, to no relations to isometric muscular strength. Based on this, It can be suggested that muscular strength using dynamic muscle contractions is also unrelated to dynamic muscular endurance. As some individuals are “stronger” at lighter loads, the use of maximal strength testing to predict repetition strength will likely overestimate the ability of some individuals and underestimate the ability of others. Crossover from muscular strength to repetition strength likely becomes even harder to predict as repetitions increase.
----
➡️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 #gains #gainz #getfit #gym

🔷Everyone knows that feeling when they're 3-4 sets into arm day and they have a sick pump. Your skin is tight, vascularity makes your arms look like road maps, and your biceps look like they're about to explode.
----
💥What if I told you that you could have this every time that you go to the gym? Glycerol is a supplement that has been around for a long time to help improve hydration in endurance athletes. However, it has now blown up in the body building community.
----
🔬Research shows that glycerol has the ability to increase cellular water to maximize cell swelling. We know that cell swelling is one of the responsible mechanisms for muscle growth.
----
💦I would recommend adding 2-3g of glycerol to your pre-workout with about 16-20oz of water to optimize your pump and spark new gains!
----
📑Nelson, J. L., & Robergs, R. A. (2007). Exploring the potential ergogenic effects of glycerol hyperhydration. Sports medicine, 37(11), 981-1000.
----
➡️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 of the muscles of the quadriceps serve a similar function. However, one muscle in particular serves a separate function than the rest, do you know what it is? Check back tomorrow for more on the functions of the quadriceps!
-
↪️Changing lives through science and innovation. Join the #ASPI movement➕
-
🏅Featuring: @platzinum
-
-
-
#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 week in @themusclephd Academy we discussed four topics for training the calves.
----
1️⃣First, was the lesson was on the anatomy of the calves. There are two primary muscles that make up the calves, which are the gastrocnemius and the soleus. The gastrocnemius is best targeted during standing movements and the soleus is best targeted during seated movements.
----
2️⃣The second lesson looked at the muscle fiber makeup of the calves, showing that the calves are primarily slow twitch muscle fibers. Therefore, they should be trained with higher repetitions.
----
3️⃣The third lesson investigated the speed of the repetitions when training calves. Research shows that the gastrocnemius should be targeted with a greater speed, whereas the soleus should be targeted with slower speeds. ---
4️⃣The last lesson assessed the mechanical advantage of the calves. The calves have the lowest activation in the plantar flexed (standing on toes) position, but the highest activation in the dorsiflexed (bottom) position. This means that you should not neglect the stretch at the bottom of a calf movement.
----
💥If you missed @themusclephd Academy this week on Facebook live, head over to either Facebook or Youtube (Episode #051) to catch up.
----
➡️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 #gains #gainz #getfit #gym

🔷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

📕One of the keys to injury prevention and longevity of youth athletes is sleep! Read below for more details!
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↪️Changing lives through science and innovation. Join the #ASPI movement➕
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🤕According to a study published in 2014 that surveyed 160 student athletes from the ages of 12-18, the number hours of sleep an athlete got per night showed significant relation to injury risk. Athletes that slept for <8 hours a night were 1.7x more likely to have had an injury than the athletes that slept for ≥8 hours a night. In addition, each additional year an athlete advanced in school, through senior year of high school, resulted in an increase risk for injury by 1.4x!
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🛌Sleep is a crucial component for recovery and injury prevention, this is further compounded by an increase in age of adolescent athletes.
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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 more you know..
💪💪💪💪💪💪💪💪💪💪💪
🔷This week’s @themusclephd Workout of the Week focuses on calves. Try this workout and let me know what you think in the comments below!
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➡️Be a part of #themusclephd community! #TMPHDcommunity 💪🏽
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-repost via @instarepost20 from @themusclephd
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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

🍕Who loves Arugula on their pizza?!
----
🍃Well, arugula has numerous potential health benefits including the ability to increase fat loss! Research shows that Alpha Lipoic Acid (a compound found in arugula) can turn on the switch that produces more mitochondria. Mitochondria are the fat burning machine of the cell, therefore more mitochondria may increase fat loss and help you break a plateau!
----
📑Wang, Y., Li, X., Guo, Y., Chan, L., & Guan, X. (2010).
α-Lipoic acid increases energy expenditure by enhancing adenosine monophosphate–activated protein kinase–peroxisome proliferator-activated receptor-γ coactivator-1α signaling in the skeletal muscle of aged mice.Metabolism, 59(7), 967-976.
----
➡️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

🔷This week’s @themusclephd Workout of the Week focuses on calves. Try this workout and let me know what you think in the comments below!
----
➡️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

Zelfs na 16 jaar blijf ik in chiro geloven! ❤️ Danku Aspi's voor mijn laatste geslaagd chirojaar! 🔶 #teamaspi #chirokamp

#Repost @themusclephd (@get_repost)
・・・
🔷The calves are primarily slow twitch muscle fibers. Therefore, they should be targeted with high reps.
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💥Although they are made up of some fast twitch muscle fibers, you should only occasionally use lower reps with heavier weight.
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カーフは、主に遅筋繊維で構成されています(腓腹筋が約速筋30%遅筋70%、ヒラメ筋が約速筋10%遅筋が90%(個人差はあります)。したがって、カーフのトレーニングはハイレップにすべきです。
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しかしいくらかはの速筋線維で構成されているので、時にはロウレップの重い重量でトレーニングすると良いでしょう。 ➡️Be a part of #themusclephd community! #TMPHDcommunity 💪🏽
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#aesthetics#aspi#bodybuilding#education#fit#teamASPI#fitness#fitnessaddict#fitnessfreak#fitspiration#fitspo#fitstagram#gains#gainz#トレーニング#ワークアウト#ボディービルディング#フィットネス#kinesiology#キネシオロジー

🔷The calves increase their mechanical advantage as you pull your heel up continually on a calf raise.
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🏆They have the weakest mechanical advantage on the bottom. Thus, they have to work harder on the bottom of the movement. For this reason, it is essential that you train the calves in a full range of motion. However, after a set is finished, partials on the bottom may elicit high amounts of 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 #foodporn #gains #gainz #getfit #gym

📕Joint impulses may be more important than “mechanical advantage” for weightlifting exercises. Read below for more details!
-
↪️Changing lives through science and innovation. Join the #ASPI movement➕
-
🔬Recent research has examined the contribution of joint impulses (force x time) during extension hip and knee, and mechanical advantage of the muscles responsible for extension during the hang clean. The researchers concluded that the lifters ability to apply more force over the same amount of time or apply the same force over more time, with the extensor muscles of the hips and knees, was more important for lifting heavier loads than manipulating mechanical advantage.
-
📜Kipp, K., & Harris, C. (2017). Muscle-Specific Effective Mechanical Advantage and Joint Impulse in Weightlifting. The Journal of Strength & Conditioning Research, 31(7), 1905-1910.
-
🏅Featuring: @alecsmith8 and @thorbjornsson
-
-
-
#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 calves are primarily slow twitch muscle fibers. Therefore, they should be targeted with high reps.
----
💥Although they are made up of some fast twitch muscle fibers, you should only occasionally use lower reps with heavier weight.
----
➡️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

#Repost @themusclephd (@get_repost)
・・・
🔷The calves increase their mechanical advantage as you pull your heel up continually on a calf raise.
----
✴️They have the weakest mechanical advantage on the bottom. Thus, they have to work harder on the bottom of the movement. For this reason, it is essential that you train the calves in a full range of motion. However, after a set is finished, partials on the bottom may elicit high amounts of 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 #fitspiration #fitspo #foodporn #gains #gainz #getfit #gym

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