Videos
The Smartest Way To Get Lean (Shredding Science Explained)
https://www.youtube.com/watch?v=2dM9Z4BLk3E
prvnich 10min (furt to stejny)
- je lepsi rozdelovat serie do vice dni
- kdyz jedes jen pondeli, tak ti pul tydne nic neroste
- ten rozdil neni zas tak velkej, ale furt vetsi nez to nedelat
https://www.youtube.com/shorts/5YaWrGPtIIE
- triceps - best is overhead
https://www.youtube.com/shorts/KBPBBMgkp1s
- read delts guide
https://www.youtube.com/watch?v=ekQxEEjYLDI
6sets+ usually junk vol (one workout)
- bigger musles its higer
10-20weekly best
Vid
Lengthen(stretched) part of exercise is definitely better for beginners, for skilled the diff was none (personal: but stretched feels nicer?) - todo
How I Gained A Lot Of Muscle This Year
maingain(maintain) neni tak efficient jako bulking, if you do it good, you will not get much fat
5%-10% caloric surplus is enough for bulking
20-30% calories should be from fat, to little lowers testosterone
caffeine actually has health benefits
side note:
muscle ladder [[Pasted image 20241203193121.png]] - odečist 50% a matchovat
I want fat it its not from animal!
The Perfect Warm-Up Routine for Peak Performance
- injury, wake up energy+nervous systems, technique warmup
- better performance: you can do more reps PLUS the end reps are the most hypotrophic of all
Tempted by Steroids? How To Decide If It's Worth the Gamble
- 10years of lifting minimum+
- minimum 25(bcs brain), wants to be competitive
- or over 30, and your gains start to halt
- taking small doses
- you have to be ready to take much more meds to counter steroids
- risks:
- CVD (for rest of life)
- longevity (it speeds up everything)
- cosmetic (hair, hairs, acne)
- +you look older
- it doesnt make you leaner
- psychological costs:
- it makes you dead inside
- depression/anxiety
- it lowers you IQ
- overall bad body acceptance
- btw girls doesnt like muscles that much xd (jeff video notes)
- and the people you see on internet, they are only the good stories, you dont see the bad once
- and others (like balls shrink)
dr mike - Are You Wasting Money on Useless Supplements?
amino acids
ala broken down protein
- your body gets more from protein...
beta alalanine
so it makes the pain when you go all out go few sec later (you have to take it for months) (its the thingy that makes your skin tingeling)
- not that important in lifting?
- bonus muscle gain: literature unconvincing (and potentional opposite)
BCAAs
very well researched
they reduce bit of muscle loss - but does not help with grow
- if you eat complete protein source (egg, protein - bcaa+amino acids) - it does the same but bettter (muscle grow)
- BCAAs are the same but worse
- just overhyped... just spend the money on better protein
Glutamine
for people with bowl disease - helps intestenals, antiinflammatorys for gut walls (helps crohns disease), mucosal barrier, helps leaky gut
- for other people: you get all you need from food
- no benefit muscle grow
jeff: stretching
Stretching has great PR. So many people think stretching is essential for increasing range of motion and preventing injuries. I think it’s overrated. In fact, a [recent review of 55 studies](https://ctrk.klclick.com/l/01JHJZ47F6ZFMGH5SAAZDWWS00_1) showed that full range of motion weight training is just as effective as stretching for improving flexibility. Full ROM exercises—squats, Romanian deadlifts, chest presses—mimic dynamic stretches while building muscle and increasing strength. [Stretching doesn’t seem to lower the risk](https://ctrk.klclick.com/l/01JHJZ47F6ZFMGH5SAAZDWWS00_2) of overuse injuries either – at least not beyond what you could accomplish with a simple warmup routine. And the most important aspect of warming up seems to be just literally warming your body up. 5 minutes of light-moderate cardio usually does the trick. For ultra-high levels of flexibility, some dedicated static stretching could be necessary. But for every day health and fitness, there’s a good chance you’re reaping all the benefits you need from good ol’ deep, full ROM resistance training. That’s all for this week! -Jeffdr mike - The Truth About Protein Shakes vs Whole Foods
- if you hit vitamins, minerals, fatty acids, protein, fiber - there is no evidence you cannot eat only shakes
- (unfortunately studies directly checking this are only weeks/months)
- evolution made us be able to do "dumpster diving" - if you eat few key nutrients, you will survive
- btw whey protein is the best protein source
Science Lifters Are Under Attack
slow negative 2sec: no hypertrophy, but safer!, more mind mussle connection
but it has to be controlled
1-7sec it best
btw strict exercises: no evidence that for musle growth is better BUT safer, less weight
- little different stance on squat ext is not much important for growth...
- half reps are good
jeff rankings tier lists are not about musle growth
training hard and volume is the most important, more important then technique and suff
3reps in reserve is enough for growth (but push sometimes it to maximum)
– (recovery is worse after)
short term (6-10week) studies (high quality) shows
that muscle growth was noticable till 42sets!
- not sure for long term
- but still 4sets per week is enough to get the job done
Pre-Workout Carbs Are OVERRATED
studie verified that you need to get in your stomach something filling, calories doesn't matter it has to fill you up! no drink calories
https://m.youtube.com/watch?v=EWC8_vp-bWI
takeaways:
- fat people had same amount of life partners as lean, but were less happy!
- more plates on bench ext.(stronger) = more life partners!
- more muscles=more people in partnership
- most favorite from woman: lvl 3 (1-5lvls)
- woman doesnt care about lvl 5!(who are on steroids...) they care more about lvl1 then 5
- there is 6 things that man fixates on, but that counts for 5% of woman actually wants