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  1. #235
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    Re: TheShadow - PSL Sponsored Log

    This is one of the only pieces of research I have seen comparing low to moderate rep ranges for both hypertrophy and strength.

    The study was conducted on two groups of trained men performing a matched number of sets with different rep amounts over 7 exercises:
    1. 3 sets of 2-4 reps
    2. 3 sets of 8-12 reps

    The outcomes showed the lower rep group gaining more strength, and the moderate rep group gaining more muscle.

    This shows us that heavy load/low rep training is more suited to strength training whereas moderate load/moderate rep training is more suited to hypertrophy training when sets and frequency are matched.

    Therefore, there is a drop off point for hypertrophy at lower reps, and rep ranges are important when considering maximising hypertrophy. It is not just a case of equating overall volume!

    It would be interesting to see a comparison of hypertrophy response in a moderate (8-12) rep range with a high (20-30) rep range when sets/intensity/frequency is matched. If anybody has any info, please let me know!

    Another awesome piece of research from Dr Brad Schoenfeld!

    http://www.jssm.org/abstresearcha.ph...ssm-15-715.xml





  2. #236
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    Re: TheShadow - PSL Sponsored Log

    A snap from back and bi's tonight!





  3. #237
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    Re: TheShadow - PSL Sponsored Log

    A good quality Greens and Reds powder should be at the top of everybody's health supplement list to ensure you are filling in any holes in your daily micro-nutrient profile!

    For those with physique based goals, I would recommend avoiding consuming Greens and Reds powders anywhere in the range of 4 hours pre+post workout to ensure the anti-inflammatory effects to not interfere with the hypertrophy process.





  4. #238
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    Re: TheShadow - PSL Sponsored Log





  5. #239
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    Re: TheShadow - PSL Sponsored Log

    Very nice!



  6. #240
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    Re: TheShadow - PSL Sponsored Log

    When the dieting face starts to sink in





  7. #241
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    Re: TheShadow - PSL Sponsored Log

    How you liking my protein? I hated their flavoring system


    PSL Sponsored Athlete
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  8. #242
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    Re: TheShadow - PSL Sponsored Log

    Quote Originally Posted by DarkBeast View Post
    How you liking my protein? I hated their flavoring system
    Used them for years! The chocolate smooth protein is great, tbh not a fan of any other of their flavours.



  9. #243
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    Re: TheShadow - PSL Sponsored Log

    Feeling good after a refeed with the Mrs last night! Food has been dropped some more today. Time to push a little harder





  10. #244
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    Re: TheShadow - PSL Sponsored Log

    Love your gym. Wish mine look like that.



  11. #245
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    Re: TheShadow - PSL Sponsored Log

    Quote Originally Posted by Dopeboy View Post
    Love your gym. Wish mine look like that.
    Me too bro, I'm very lucky!



  12. #246
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    Re: TheShadow - PSL Sponsored Log

    Stumbled on this review on PubMed trending and thought it was fitting with the amount of carb-bashing fad diets I keep seeing being touted online.

    The fitness industry needs to finally remove their emotional (or financial) attachments to their dogmatic diet beliefs and look at the research for what it is.

    Putting this review in context, energy balance is the determinant.

    'Current scientific evidence does not support the ‘carbohydrate-insulin model of obesity’.

    https://www.ncbi.nlm.nih.gov/pubmed/27901033/



  13. #247
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    Re: TheShadow - PSL Sponsored Log

    Awesome find, that is definitely something I will fully read.



  14. #248
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    Re: TheShadow - PSL Sponsored Log

    Interesting though hard to understand.

    I eat breakfast because I'm starving in the morning.


    The musclemecca bodybuilding news guy

  15. #249
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    Re: TheShadow - PSL Sponsored Log

    I am often asked: 'how fat should I let myself get during my off season/gaining phase?'. The answer is... it depends.

    For example, here are two client check ins from today. Both are competitive physique athletes, both are carrying different levels of body fat and both are currently in their individual best positions right now for growth. This can come down to so many variables. (Intake required, fluid retention, body fat set point, PED's to name a few).

    Figuring this out can be a long process, but one I feel (especially for competitors) is a seriously worthwhile endeavour.

    If any body would like some pointers on what to look out for, feel free to shoot me a private message!


    Last edited by MuscleMecca Crew; 12-13-2016 at 09:16 PM.

  16. #250
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    Re: TheShadow - PSL Sponsored Log

    In the gym with my lady ❤️





  17. #251
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    Re: TheShadow - PSL Sponsored Log

    TD!




  18. #252
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    Re: TheShadow - PSL Sponsored Log





 

 
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