Bodybuilding Science Review - Issue #34

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Bodybuilding Science Review

August 19 · Issue #34 · View online

Hypertrophy｜Strength｜Nutrition

Hola bro,

Got back from vacation last week. Starting back slowly.

It’s great, when you unplug and can’t remember half your work, isn’t it? Helps to review old patterns and improve.

Just like lifting weights and getting big, actually. When you take time off and deload, you lose some adaptions (strength and muscle), but when you get back, you’re more responsive to new adaptions. You build strength and muscle faster.

This, actually, is one of the greatest challenge you (or your coach) faces. Managing your stress and recovery. Dosing both so you progress fast without burning out. Or getting injured.

Our app’s getting pretty good at that. We’ve recently introduced level 2 workouts. The app tells you exactly when you’re ready for them. For more details, check out https://drmuscleapp.com/.

Peace out,

Carl

Muscle Gain Math - : Bodyrecomposition

www.bodyrecomposition.com – Share

Level - Gain - Surplus/Month - Surplus/Day

Beginner - 1.5 lbs/month - 5250 calories - 175 calories

Intermediate - 1 lb/month - 3500 calories - 120 calories

Advanced - 0.5 lbs/month - 1750 calories - 60 calories

Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis. - PubMed - NCBI

www.ncbi.nlm.nih.gov – Share

RESULTS:
The cumulative results of 81 effects gathered from 18 studies published between 1988 and 2015 indicated that the magnitude of improvement in 1RM following periodized resistance training was greater than non-periodized resistance training (ES = 0.43, 95% CI 0.27-0.58; P < 0.001).

The physiological effects of concurrent strength and endurance training sequence: A systematic review and meta-analysis. - PubMed - NCBI

www.ncbi.nlm.nih.gov – Share

Lift weights. Then do cardio. Not the reverse.

“Sequencing strength training prior to endurance in concurrent training appears to be beneficial for lower body strength adaptations, while the improvement of aerobic capacity is not affected by training order.”

The Best Fat Loss Article on the Motherfuckin’ Internet

physiqonomics.com – Share

But first. This is the part where every other fat loss article gives you a virtual blowie by telling you why it’s not your fault […] well, guess what? That’s bullshit – because it IS your fault.

Carb Refeeds: Your Guide To Eating Big And Torching Body Fat

jcdfitness.com – Share

Practical guide on carb refeeds. Author argues: “if you follow a carb refeed properly, you’ll retain more muscle, lose more fat, and perform better.”

I don’t think they make that big of a difference, but they can be useful.

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