*** Professional BBing x Avanzati ***

[Cris_RM]

...che poi dico tranne alcuni casi veramente pericolosi, la maggior parte degli studi specialmente nel campo della medicina sportiva e della riabilitazione si possono fare benissimo sull'uomo, ed anzi già li fanno con successo.

Un mio amico, ottimo saltatore in alto juniores, circa 15 anni fa ebbe un brutto incidente in moto e presso l'istituto di medicina dello sport qui a Roma lo sottoposero a test sull'utilizzo delle elettrostimolazioni quando ancora non esistevano in forma così diffusa i vari compex, quello un esempio di ricerca utile e soprattutto efficace.

[dr.j]

Ho a che fare quotidianamente con letteratura scientifica e purtroppo ti dico che per vari motivi siamo ben lontani dal cambiare linea........forse la medicina dello sport potrebbe trovare più applicazione e apertura, ma.............meno buzzzzinesssssss e interesse per chi dirige/gestisce gli studi...........................

---------- Post added at 14:05:29 ---------- Previous post was at 13:01:35 ----------

Il caro e grande Robbie Durand (redattore capo di MD) sta pubblicando una serie di articoli in merito all'argomento che in materia di allenamento è una delle diatribe più misinterpretate..........questo è uno, ne ho altri.....la tendenza attuale di praticamente tutti i top trainers e degli stessi pro, sta su un discorso più correlato alla ricerca dell'ipertrofia...........cmq articolo semplice e molto carino, interessante per approfondire poi per stare nel mondo dell'endocrinologia più specifica:
Neuromuscular and Anabolic Hormone Responses to Bodybuilding and Powerlifting Training




Neuromuscular and Anabolic Hormone Responses to Bodybuilding and Powerlifting Training
In the editor’s blog of MuscularDevelopment.com, I posted a video of Rodney ‘Raw Power’ Roller, who cranked out 200-pound dumbbell presses for several reps. Needless to say, Rodney is a strong fucking dude! Rodney trains like an animal, but knows his limits. He does not go heavy all the time, as he understands there is only so much the nervous system can handle.
Branch Warren, Ronnie Coleman and Eduardo Correa all have amazing size but strangely enough, they all started their careers as powerlifters before entering bodybuilding. If you want to be a ‘size monster,’ you can’t be scared to get under some heavy weight. This does not mean you have to go out and buy a bench shirt and a powerlifting belt. But in order to make gains in size and strength, you must incorporate heavy, basic movements such as squats, deadlifts, and bench presses to make optimal gains. Muscle growth is nothing more than a progressive overload!

Different Hormone and Nervous System Responses to Bodybuilding and Powerlifting Protocols
Bodybuilding protocols are typically short rest periods (60-90 seconds) with a high volume. However, there is some research regarding the acute neuroendocrine response to strength-type resistance exercise, which has included higher intensities (85-90 percent of 1 RM), lower volumes (3-5 sets of 3-5 repetitions) and extended rest periods (3-5 minutes).^1,2 It’s good to throw some heavy lifting into a bodybuilding protocol to shock the nervous system into growth, but how does the nervous system recuperate from a powerlifting protocol compared to a bodybuilding protocol?
That’s exactly what Grant McCaulley set out to determine in his latest research paper published in the European Journal of Applied Physiology.Grant conducted a really cool study. He took a powerlifting protocol and a bodybuilding protocol and had research subjects do the exact same volume or total work— but each protocol varied in repetitions and rest periods.
The classic formula used to determine weight-training volume is to multiply sets x reps x weight. This very basic formula allows you to see exactly why high volume is more work. For example, if you lifted 300 pounds for 5 reps and 3 sets, your weight-training volume would be 4,500 pounds. However, you could lift 150 pounds for 10 repetitions for 3 sets and also achieve a volume of 4,500 pounds.
In the study, the hypertrophy or bodybuilding protocol included 4 sets of 10 repetitions of parallel back squats at 75 percent of 1 RM, with 90-second rest periods. The strength or powerlifting protocol included 11 sets of 3 repetitions of parallel back squats at 90 percent of the 1 RM, with 5-minute rest periods. Different sets, reps, and rest periods but the total work volume was the same!
Researchers examined the anabolic hormone response as well as the neuromuscular response (the nervous system). The nervous system response was measured by having subjects perform maximal isometric squats. Subjects stood on a force platform and exerted maximal force by pressing into a fixed bar for 3 seconds. The subjects were encouraged to push as fast and hard as possible during all trials. So what were the results?

Same Volume, Completely Different Hormone and Nervous System Responses
Sergio Olivia used to spend 2 hours or more in the gym. Sergio was a firm believer in high-volume training, while on the other hand, Dorian Yates believed in getting in and out of the gym in less than an hour. Dorian believed in intensity as opposed to training volume. Based on the results of the study, workout intensity was the critical factor for eliciting greater hormone responses— not the volume or total work performed. Both groups performed the same amount of work, but the bodybuilding group that had shorter rest periods had greater anabolic hormone responses.

You May ‘Feel’ Ready to Train, But Is Your Nervous System Ready?
One of the more interesting findings was that the powerlifting protocol resulted in a slower rate of recovery of nervous system capabilities— possibly indicating greater disruption of nervous system function compared to the bodybuilding protocol. Interestingly, the group performing the ‘power’ protocol felt recuperated and had no muscle soreness when they performed the strength test. This means they ‘felt’ like they were ready to lift again but they were not!
On MuscularDevelopment.com, there’s Dorian Yates’s ‘Blood and Guts’ radio section where Dorian talks about training, nutrition, and supplementation. If you examine Dorian’s training style, he trained with moderate reps (6-8), yet he used very heavy weights and said that many times he would rest as long as 5 minutes between sets. Additionally, Dorian trained each body part once a week, giving his nervous system adequate time to recuperate from training. Bodybuilders need to incorporate the basics into their training routine but as demonstrated by the study, they need more time between workouts for nervous system recuperation.
A person performing a bodybuilding protocol may be able to train more frequently, as demonstrated by the study. The men who used bodybuilding protocols had a faster recuperation of the nervous system. So you may be able to hit a body part twice a week when using a bodybuilding protocol, but as you start training with heavier weights, you may want to hit each body part once a week.
In summary, the total volume of resistance exercise completed is not the critical variable in eliciting the acute anabolic hormone response. There is a consensus in the literature that moderate-intensity resistance exercise of significant volume with short rest periods induces lactate accumulation and increases blood hormone concentrations following resistance exercise (i.e., testosterone and growth hormone).³ Furthermore, manipulating intensity and rest periods can either increase the metabolic or neural demand of the resistance exercise.
Don’t be afraid to use some power movements, but just make sure you take adequate time to ‘recover’ your nervous system. Based on the study, just because you ‘feel’ you are ready to train, your nervous system may not be!

Key Points:
• Workout intensity was the critical factor for eliciting greater hormone responses, not the volume or total work performed.
• Subjects lifting heavier weights need more time for the nervous system to recuperate, compared to bodybuilding protocols.
• Just because you ‘feel’ you are ready to train, your nervous system may need longer to recuperate.

References:
1.Crewther B, Keogh J, Cronin J, Cook C (2006). Possible stimuli for strength and power adaptation: acute hormonal responses. Sports Med, 36:215-238.
2. Kraemer WJ, Gordon JF, Gordon SE, Harmon EA, Deschenes MR, Reynolds K, Newton RU, Triplett NT, Dziados JE (1995). Compatibility of high-intensity strength and endurance training on hormonal and skeletal muscle adaptations. J Appl Physiol, 78:976-989.
3. McCaulley GO, McBride JM, Cormie P, Hudson MB, Nuzzo JL, Quindry JC, Travis Triplett N. Acute hormonal and neuromuscular responses to hypertrophy, strength and power type resistance exercise. Eur J Appl Physiol, 2009 Mar;105(5):695-704.

[menphisdaemon]

Io ho trovato interessantissimo (poichè fuori dagli schemi comuni) pure quello di Layne Norton...

Investigating Optimal Protein Frequency:

The Nemesis Of High-Protein Meals Has A Name— And Its Name Is ‘Refractory’

By Layne Norton



There are a few things in bodybuilding that are just accepted as fact; they are beyond reproach or question. We all KNOW that to optimize mass gains, it is crucial to consume adequate amounts of high-quality protein. We all KNOW that the best way to consume high protein intakes is to spread them out into small frequent meals, to keep amino acid levels elevated constantly, in order to constantly keep ourselves in a state of anabolism. We know that eight meals per day is the best way to go! We are ALL WRONG!

How often protein should be consumed is just as important as how much should be consumed at each meal, as the summation of the anabolic response to the meal is not only how high the response peaks, but how long the response lasts. In other words, when a high-protein meal induces an increase in protein synthesis, how long does that response last and when can you stimulate it again? This will determine optimal meal frequency to maximize anabolism.

Our lab has demonstrated that the anabolic response to a complete meal containing protein, carbohydrates and fats peaks at 90 minutes and returns to baseline by 3 hours.1 So that makes it easy, right? We should just eat every 3 hours. Well, before you go running off with this information, read the rest of what I have to say. What is REALLY interesting about our findings is that while protein synthesis had returned to baseline after 3 hours, plasma amino acid levels were still elevated above baseline and plasma leucine (the amino acid responsible for increasing protein synthesis) was elevated almost 3x above baseline!

Accordingly, the activation of the mTOR pathway (mTOR activation initiates protein synthesis) was still maximized at 3 hours, whereas protein synthesis had returned to baseline. Thus, increases in plasma leucine were able to trigger mTOR signaling and protein synthesis, but sustained elevations of plasma leucine and mTOR signaling were not sufficient to maintain elevated protein synthesis. This suggests a ‘refractory’ response of protein synthesis to prolonged elevations in plasma amino acids. Bohe et al. also demonstrated the refractory response to constant elevations in amino acids during a 6-hour infusion of essential amino acids.2 The infusion produced constant elevations in plasma EAAs; however, protein synthesis lasted only 2 hours and could not be further stimulated during the 6-hour period.

It is unlikely that eating another meal 2-3 hours after the first meal would be sufficient to increase protein synthesis again, since amino acid levels are already elevated. Therefore, in order to avoid refractoriness and maximize anabolism, it may be best to consume larger doses of protein to maximize protein synthesis, while allowing enough time (4-6 hours) for amino acid levels to fall between meals, in order to resensitize the system.

Now I’ve probably shocked you so much that you spit your protein shake out all over your magazine and now you are cursing me for 1) ruining your new issue of MD, and 2) telling you the bodybuilding meal-eating protocol you’ve been following for so long may not be optimal for making gains! You worked so hard for so long, to ensure that you were always getting a constant level of amino acids in and now you’re being told that this refractory jerk is saying all your efforts are for naught! Well, I apologize for ruining your magazine, but I won’t apologize for busting on musclehead dogma— that is just what I do.

One possible mechanism to explain refractoriness (it really is a word, I checked), is that there is a membrane-bound protein stat, either extracellular or intracellular, which is sensitive to relative CHANGES in amino acid concentrations, rather than absolute concentrations. In this case, producing constant elevations in plasma amino acids would produce a refractory response, as an unchanging elevation in amino acids would not be sufficient to activate the protein. One possible way to overcome this would be to consume a sizable dose of free-form amino acids in between meals to produce a rapid supraphysiological increase in plasma amino acids, which would also quickly decrease, to re-sensitize the system.

Another possible explanation for refractoriness may involve insulin. The time course of plasma insulin in our study seemed to track protein synthesis.1 Bohe et al. also showed a similar pattern during their infusion study.2 While increasing insulin is not required to initiate protein synthesis, it does maximize the anabolic response to amino acids.3,4 Perhaps elevations in plasma insulin are required to MAINTAIN protein synthesis after a meal. If this is true, it is likely that the mechanism is independent of insulin’s effects on the mTOR pathway, as our lab demonstrated that the refractory response can occur even when mTOR signaling remains elevated.1 While insulin is not required to initiate protein synthesis, it is known to stimulate peptide elongation (the elongation of a growing protein as it is synthesized) in skeletal muscle.5 If declining plasma insulin concentrations reduce peptide elongation, it could possibly ‘short-circuit’ protein synthesis and explain refractoriness.

Consistent with both of these theories, Paddon-Jones et al. fed three high-protein meals, spaced 5 hours apart, with or without a 15-gram essential amino acid/30-gram carbohydrate supplement in between each meal and measured the anabolic response to each treatment.6 They found that over the course of the day, the group that consumed the supplement had a greater anabolic response than the group that did not receive the supplement. Perhaps consumption of the free-form amino acid supplement along with carbohydrate was sufficient to overcome the refractory response, or the supplement merely optimized the anabolic response to each meal.

In either case, it appears that consuming larger doses of protein spaced further apart (4-6 hours), while supplementing with a free-form amino acid and carbohydrate supplement between meals, is an effective way to maximize muscle protein synthesis and possibly overcome the refractory response.

[dr.j]

Gli studi di Layne sono sempre interessantissimi Marco, lui è un grandissimo punto di riferimento specie sulla biochimica riguardante il metabolismo proteico (sul quale ricerca)

[menphisdaemon]

Eh per quello mi son permesso di postarlo...te lo so che le leggi quelle columns ma altri che ci leggono molto probabilmente no. Cosa ne pensi nello specifico Gabri dato che come me attui uno "spreading" delle pro...mi piacerebbe davvero capire la tua opinione a riguardo. Alla fine stiamo tornando sulla scia di quello che hai postato anche al tempo..protein pulse...grossi quantitativi di pro in 3-4 pasti principali intervallati da EAA.
Sembra quasi che il nostro corpo abbia a disposizione solo un tot di cartucce e che alzare i livelli di leucina non sia di per se sufficiente a tenere alta la sintesi proteica. Di qui l'interesse anche verso le varie forme di digiuno e su quale possa essere il limite di pasti per massimizzare...otto son troppi, uno troppo poco...insomma, secondo me è un argomento davvero interessante e non banale.

Io a livello del tutto empirico, mi trovo meglio frazionando i pasti.

[dr.j]

Eh per quello mi son permesso di postarlo...te lo so che le leggi quelle columns ma altri che ci leggono molto probabilmente no. Cosa ne pensi nello specifico Gabri dato che come me attui uno "spreading" delle pro...mi piacerebbe davvero capire la tua opinione a riguardo. Alla fine stiamo tornando sulla scia di quello che hai postato anche al tempo..protein pulse...grossi quantitativi di pro in 3-4 pasti principali intervallati da EAA.
Sembra quasi che il nostro corpo abbia a disposizione solo un tot di cartucce e che alzare i livelli di leucina non sia di per se sufficiente a tenere alta la sintesi proteica. Di qui l'interesse anche verso le varie forme di digiuno e su quale possa essere il limite di pasti per massimizzare...otto son troppi, uno troppo poco...insomma, secondo me è un argomento davvero interessante e non banale.

Io a livello del tutto empirico, mi trovo meglio frazionando i pasti.

Come sempre hai fatto le tue solite considerazioni acute Marco. Una parola chiave: CALORIE. Sottotitolo: GESTIONE DEI MACROS. Ma fermiamoci qui perchè l'ho presa larga....
Da un punto di vista scientifico, di pura letteratura mi convincerebbe, mi piace qulla specificità che mostra ma...........all'atto pratico sono totalmente contrario, se parliamo di convenienza nel mangiare molto distanziato, o con sistemi vedi paleo diet et similia ad esempio, è un conto.....ma se lo vogliamo applicare al bbing agonistico ma anche solamente a gente che vuol avere aumenti/miglioramenti di una certa sensibilità, il frazionamento dei pasti è sempre la migliore strategia per la distribuzione calorica e dei macros. Lo stesso guardasi per il discorso proteico, intakes di un certo livello è preferibile frazionarli per avere un miglior rilascio graduale durante l'arco della giornata.....tenendo presente anche il quantitativo che solitamente il bber introduce. Trovo più "faticoso" per il sistema gastrointestinale ammassare tutto in pochi pasti, ed anche il problema dell'assorbimento +- completo rimane un dilemma, senza contare che a livello glicemico e di attività pancreatica non siamo "favorevoli"........in tal caso qualcuno potrebbe obiettare che il "cravings" di alimenti è ottimizzato, ma in tal caso, per arrivare ad introiti calorici "adeguati" poi il soggetto deve ammassare enormi quantità di pro che spesso sono abbinate ai grassi (indiretti)+ carbs.......no, questa ondata insulinica non sempre è positiva per chi vuol metter su carne e non tanta **cca nel wc........questa è la mia osservazione, che poi è quella assolutamente comune di tutti i big names del settore......che rispondono " e come faccio far mangiare tutto quello che dovrebbero???".........ripeto e strasottolineo, il mio discorso è puramente rivolto ad atleti di un certo livello, ma sono cmq sempre più a favore anche da un punto di vista metabolico, sia come attività che come gestione della gilcemia& degli amminos, al frazionamento dei pasti

Oggi allenamento pomeridiano con mio fratello, frequentatore di palestra ma attratto più da altri sports......cmq ha subìto:

Sollevamenti alla sbarra 4 sets, l'ultimo set con triple drop sets alla lat machine
Rematore con manubri su panca inclinata 4x10/12
Rematore con bilanciere presa inversa 1x15-12-10 1 serie da 6 reps "restpausate" ovvero con appoggio di 1-2" al rack e poi esplosione della concentrica
Alzate supine su panca inclinata 2x15 1x10+5 reps "restpausate" con un secondo o due, cercando di evitare strattoni
Pullover con manubrio 3x10 enfasi sullo stretch under tension, gradevole quasi dopo il pump accumulato ai dorsali.......
Stretching fasciale e poi
Stacchi all'hack 4x12/15
Leg curl seduto 4x15 sempre aumentando il peso
Vabbè.....cottarello mi son divertito.......meno mio fratello (credo)

[divemaster]

....sei proprio cattivello eh gabri

pure con tuo fratello....!!!hahahahhaha

[MxRacer]

gli stacchi all hack li devo provare

[dr.j]

....sei proprio cattivello eh gabri

pure con tuo fratello....!!!hahahahhaha

Così dicono.....

gli stacchi all hack li devo provare

Bellissima trovata di Glass. Da provare con cautela......occhio alla bassa schiena

[divemaster]

Così dicono.....



Bellissima trovata di Glass. Da provare con cautela......occhio alla bassa schiena

c'è un video di questo stacco hack?

[dr.j]

Qualche pagina fa credo di averne postato un esempio

[divemaster]

Qualche pagina fa credo di averne postato un esempio

trovato thanks ...

mi sono infortunato solo a guardarlo...ahahhahah

scherzi a parte...al momento non posso farlo, l'hack che ho non è di quel tipo...la pedana non mi permetterebbe di farlo...

[The Undertaker]

Bellissimi interventi davvero..ogni volta che leggo imparo nuove cose...

[Mezzo86]

http://www.youtube.com/watch?v=1KTSP...layer_embedded#!

[GS1]