strongineering
Strongineering
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Credit & Reference - https://pubmed.ncbi.nlm.nih.gov/27358494/
In this video, I’m answering a question from @strongineering about how long it takes for muscles to lose muscle if you stop training.
If you’re wondering how long it takes for muscles to lose muscle if you stop training, then this video is for you! In it, I’ll answer the question and tell you how long it typically takes for muscles to lose the bulk of their muscle mass.
Whether you’ve been training for years or just started, this video is a great resource for understanding the process of muscle loss. Keep it in mind the next time you’re wondering how long it takes for muscles to lose muscle mass!
=====================================
👥 Follow us @strongineering for more workout information.
🚀 Sign up to be a beta-tester to enjoy free access to our premium version
🔔 Visit our website to find out more about our app and training framework
========================
#strongineering #bodybuildingtips #resistancetraining #fitnessadvice #optimaltraining
In this video, I’m answering a question from @strongineering about how long it takes for muscles to lose muscle if you stop training.
If you’re wondering how long it takes for muscles to lose muscle if you stop training, then this video is for you! In it, I’ll answer the question and tell you how long it typically takes for muscles to lose the bulk of their muscle mass.
Whether you’ve been training for years or just started, this video is a great resource for understanding the process of muscle loss. Keep it in mind the next time you’re wondering how long it takes for muscles to lose muscle mass!
=====================================
👥 Follow us @strongineering for more workout information.
🚀 Sign up to be a beta-tester to enjoy free access to our premium version
🔔 Visit our website to find out more about our app and training framework
========================
#strongineering #bodybuildingtips #resistancetraining #fitnessadvice #optimaltraining
Are you concerned that your lifting tempo may not be enough to maximise muscle growth? In this video, we'll discuss the relationship between lifting tempo and muscle growth, and offer some tips on how to increase your lifting tempo to maximise muscle growth.
Lifting tempo is one of the most important aspects of resistance training, and is essential for achieving maximal muscle growth. In this video, we'll discuss the relationship between lifting tempo and muscle growth, and offer some tips on how to increase your lifting tempo to maximise muscle growth.
--transcript--
Do lifting tempo matter for muscle growth?
A meta-analysis from 2021 on the use of tempos for strength and hypertrophy training found several important points to keep in mind when training.
First, it talks about the importance of including the tempos of each exercise as part of the programming, as these will directly affect the training sessions. The best you can do is use slow tempos in the eccentric part and fast tempos during the concentric part.
However, if you want to prioritise strength gains, you should try using fast tempos in both the eccentric and concentric parts, as this will improve neural adaptations, which is directly related to the amount of strength you are able to generate.
Finally, if hypertrophy is your priority, try using slow tempos, as this will increase the time under tension, which should promote muscle hypertrophy, although this part is not yet fully proven.
--
=====================================
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🚀 Sign up to be a beta-tester to enjoy free access to our premium version
🔔 Visit our website to find out more about our app and training framework
🌐 Website :: https://strongineering.com/
📸 Instagram :: https://www.instagram.com/strongineering/
🔗 LinkTree :: https://linktr.ee/strongineering
=====================================
#strongineering #resistancetraining #optimaltraining #liftingtempo #tempotraining #fitnesstips #workouttip
Lifting tempo is one of the most important aspects of resistance training, and is essential for achieving maximal muscle growth. In this video, we'll discuss the relationship between lifting tempo and muscle growth, and offer some tips on how to increase your lifting tempo to maximise muscle growth.
--transcript--
Do lifting tempo matter for muscle growth?
A meta-analysis from 2021 on the use of tempos for strength and hypertrophy training found several important points to keep in mind when training.
First, it talks about the importance of including the tempos of each exercise as part of the programming, as these will directly affect the training sessions. The best you can do is use slow tempos in the eccentric part and fast tempos during the concentric part.
However, if you want to prioritise strength gains, you should try using fast tempos in both the eccentric and concentric parts, as this will improve neural adaptations, which is directly related to the amount of strength you are able to generate.
Finally, if hypertrophy is your priority, try using slow tempos, as this will increase the time under tension, which should promote muscle hypertrophy, although this part is not yet fully proven.
--
=====================================
👥 Follow us For more workout information.
🚀 Sign up to be a beta-tester to enjoy free access to our premium version
🔔 Visit our website to find out more about our app and training framework
🌐 Website :: https://strongineering.com/
📸 Instagram :: https://www.instagram.com/strongineering/
🔗 LinkTree :: https://linktr.ee/strongineering
=====================================
#strongineering #resistancetraining #optimaltraining #liftingtempo #tempotraining #fitnesstips #workouttip
In this video, we're going to discuss what overtraining syndrome is, and how to recognize it. We're also going to give you some optimal training tips to help you avoid overtraining and reach your fitness goals safely and optimally!
If you're noticing signs of overtraining, don't panic! In this video, we'll help you understand overtraining syndrome and give you some tips on how to prevent and deal with it. By following these tips, you'll be on your way to a healthy and successful fitness journey!
#strongineering #overtrainingsyndrome #resistancetraining #optimaltraining #fitnesstip #workouttip #overtraining
If you're noticing signs of overtraining, don't panic! In this video, we'll help you understand overtraining syndrome and give you some tips on how to prevent and deal with it. By following these tips, you'll be on your way to a healthy and successful fitness journey!
#strongineering #overtrainingsyndrome #resistancetraining #optimaltraining #fitnesstip #workouttip #overtraining
📲 Check out our virtual trainer app that helps to optimize your workout end-to-end!
➡️ Start actively improving your workouts with each set through accurate feedback, tailor-made workout routines, and an algorithm-powered personal trainer capable of helping you unlock your full potential from day one. #resistancetraining #strongineering #optimaltraining #fitnessapp #workoutapp #trainingapp
#TikTokPromote #VocêNasceuParaMudar
➡️ Start actively improving your workouts with each set through accurate feedback, tailor-made workout routines, and an algorithm-powered personal trainer capable of helping you unlock your full potential from day one. #resistancetraining #strongineering #optimaltraining #fitnessapp #workoutapp #trainingapp
#TikTokPromote #VocêNasceuParaMudar
📲 Check out our virtual trainer app that helps to optimize your workout end-to-end!
➡️ Start actively improving your workouts with each set through accurate feedback, tailor-made workout routines, and an algorithm-powered personal trainer capable of helping you unlock your full potential from day one.
#strongineering #resistancetraining #optimaltraining #weightlosstraining #fitnessapp #workoutapps #trainingapp
➡️ Start actively improving your workouts with each set through accurate feedback, tailor-made workout routines, and an algorithm-powered personal trainer capable of helping you unlock your full potential from day one.
#strongineering #resistancetraining #optimaltraining #weightlosstraining #fitnessapp #workoutapps #trainingapp
Do you ever feel like you can't make your workouts because you're too tired after fasting for 24 hours? In this video, I'll be sharing with you some tips on how to adjust your training when you have fasted for 24 hours.
If you're struggling to make your training routine throughout the week due to fasting, then this video is for you! I'll be sharing with you some tips on how to adjust your training volume and intensity so that you can still reach your fitness goals. Even if you've fasted for 24 hours, you can still make it through your training routine!
--transcript--
How to adjust training volume and intensity when you are fasted for 24 hours?
A study from 2012 compared the performance of different groups of athletes practising Ramadan. It showed that strength production (anaerobic power) decreased significantly as athletes went longer without food.
However, in the same study, different changes in training schedules were compared during programming. As a result, the group that did not decrease the intensity and volume of training made more progress compared to those who did.
That's why in case of training on an empty stomach we recommend you try to do it as soon as possible to avoid excessive strength losses; and at the same time, try to maintain the same level of intensity and volume as in previous sessions.
Of course, it is quite likely that you will be forced to reduce the weights you use. But beyond that, you will have no problem training on an empty stomach.
---
=====================================
👥 Follow us For more workout information.
🚀 Sign up to be a beta-tester to enjoy free access to our premium version
🔔 Visit our website to find out more about our app and training framework
🌐 Website :: https://strongineering.com/
📸 Instagram :: https://www.instagram.com/strongineering/
🔗 LinkTree :: https://linktr.ee/strongineering
=====================================
#strongineering #resistancetraining #optimaltraining #fastedworkout #fastedtraining #gymadvice #workouttips
If you're struggling to make your training routine throughout the week due to fasting, then this video is for you! I'll be sharing with you some tips on how to adjust your training volume and intensity so that you can still reach your fitness goals. Even if you've fasted for 24 hours, you can still make it through your training routine!
--transcript--
How to adjust training volume and intensity when you are fasted for 24 hours?
A study from 2012 compared the performance of different groups of athletes practising Ramadan. It showed that strength production (anaerobic power) decreased significantly as athletes went longer without food.
However, in the same study, different changes in training schedules were compared during programming. As a result, the group that did not decrease the intensity and volume of training made more progress compared to those who did.
That's why in case of training on an empty stomach we recommend you try to do it as soon as possible to avoid excessive strength losses; and at the same time, try to maintain the same level of intensity and volume as in previous sessions.
Of course, it is quite likely that you will be forced to reduce the weights you use. But beyond that, you will have no problem training on an empty stomach.
---
=====================================
👥 Follow us For more workout information.
🚀 Sign up to be a beta-tester to enjoy free access to our premium version
🔔 Visit our website to find out more about our app and training framework
🌐 Website :: https://strongineering.com/
📸 Instagram :: https://www.instagram.com/strongineering/
🔗 LinkTree :: https://linktr.ee/strongineering
=====================================
#strongineering #resistancetraining #optimaltraining #fastedworkout #fastedtraining #gymadvice #workouttips
Are you tired all the time? Do you feel like you can't focus on your workouts? Do you feel like you're never getting it done?
Maybe you're not getting enough sleep.
In this video, we're going to uncover the secret to optimizing training volume and intensity if you're chronically sleep-deprived. By understanding how sleep affects your training, you can make the most of your workouts and reach your fitness goals!
Don't miss this important video on how to optimize your training if you're struggling to get enough sleep. It'll change your life!
--transcript--
How to adjust training volume and intensity when you slept only 6 hours?
A study in 2019 showed that a single night of sleep deprivation negatively influences hormone balance, metabolism, and mood in college athletes, while significantly increasing the risk of injury. And We don’t really need research to affirm that.
So, if you only had around 6 hours of sleep, we recommend the following tactics to optimize your training.
1. Lower intensity by 10 to 30% for all sets, and reduce set volume by about 50%, OR you could set RPE of 5 to 7 for all your exercises.
2. Replace entire training with a mobility session, which allows us to recover better while maintaining neurological adaptations.
3. Not training, taking a full break to focus on recovering from lack of sleep and recharge yourself for next training session.
Remember, rest and recovery are just as important as training. So, don't beat yourself up for a lack of sleep - instead, focus on how you can optimize your training for the day.
---
=====================================
👥 Follow us for more workout information.
🚀 Sign up to be a beta-tester to enjoy free access to our premium version
🔔 Visit our website to find out more about our app and training framework
🌐 Website :: https://strongineering.com/
📸 Instagram :: https://www.instagram.com/strongineering/
🔗 LinkTree :: https://linktr.ee/strongineering
=====================================
#strongineering #resistancetraining #optimaltraining #fitnesstip #workouttip #strengthandconditioning
#VocêNasceuParaMudar
Maybe you're not getting enough sleep.
In this video, we're going to uncover the secret to optimizing training volume and intensity if you're chronically sleep-deprived. By understanding how sleep affects your training, you can make the most of your workouts and reach your fitness goals!
Don't miss this important video on how to optimize your training if you're struggling to get enough sleep. It'll change your life!
--transcript--
How to adjust training volume and intensity when you slept only 6 hours?
A study in 2019 showed that a single night of sleep deprivation negatively influences hormone balance, metabolism, and mood in college athletes, while significantly increasing the risk of injury. And We don’t really need research to affirm that.
So, if you only had around 6 hours of sleep, we recommend the following tactics to optimize your training.
1. Lower intensity by 10 to 30% for all sets, and reduce set volume by about 50%, OR you could set RPE of 5 to 7 for all your exercises.
2. Replace entire training with a mobility session, which allows us to recover better while maintaining neurological adaptations.
3. Not training, taking a full break to focus on recovering from lack of sleep and recharge yourself for next training session.
Remember, rest and recovery are just as important as training. So, don't beat yourself up for a lack of sleep - instead, focus on how you can optimize your training for the day.
---
=====================================
👥 Follow us for more workout information.
🚀 Sign up to be a beta-tester to enjoy free access to our premium version
🔔 Visit our website to find out more about our app and training framework
🌐 Website :: https://strongineering.com/
📸 Instagram :: https://www.instagram.com/strongineering/
🔗 LinkTree :: https://linktr.ee/strongineering
=====================================
#strongineering #resistancetraining #optimaltraining #fitnesstip #workouttip #strengthandconditioning
#VocêNasceuParaMudar
Do you remember how to do a certain exercise, even if you haven't done it in years? Or could you do the same exercise even if you'd never done it before? Well, the answer may surprise you...
In this video, we're going to explore the mystery of muscle memory and see if it really is a myth or a truth. We'll look at the evidence and see if resistance training really is the key to building muscle memory. After watching this video, you'll have a better understanding of the science behind muscle memory and be able to make better decisions when it comes to your fitness goals!
--transcript--
Is there such thing as “Muscle Memory”? or is it another fitness myth?
2016 research attributed the development of muscle memory to the formation of myonuclei within muscle fibres, which would lead to faster muscle growth after a period of detraining.
The myonuclei was said to last for at least 15 years and was thought to be responsible for the “muscle memory”.
However, a more recent systematic review in 2022 confirmed this theory and established that the amount of fibrillar myonuclei decrease progressively during periods of detraining.
In other words, it affirmed that skeletal muscle fibers had a memory of prior muscle movements but concluded that there are other mechanisms responsible for enabling the “muscle memory” rather than just amount of myonuclei within muscle fibres.
So, remember that muscle memory is a real thing, but it's not a substitute for consistent training. Keep working hard and your muscles will continue to "remember" and respond to the work you put in.
---
=====================================
👥 Follow us for more workout information.
🚀 Sign up to be a beta-tester to enjoy free access to our premium version
🔔 Visit our website to find out more about our app and training framework
🌐 Website :: https://strongineering.com/
📸 Instagram :: https://www.instagram.com/strongineering/
🔗 LinkTree :: https://linktr.ee/strongineering
=====================================
#strongineering #resistancetraining #optimaltraining #musclememory #fitnesstip
In this video, we're going to explore the mystery of muscle memory and see if it really is a myth or a truth. We'll look at the evidence and see if resistance training really is the key to building muscle memory. After watching this video, you'll have a better understanding of the science behind muscle memory and be able to make better decisions when it comes to your fitness goals!
--transcript--
Is there such thing as “Muscle Memory”? or is it another fitness myth?
2016 research attributed the development of muscle memory to the formation of myonuclei within muscle fibres, which would lead to faster muscle growth after a period of detraining.
The myonuclei was said to last for at least 15 years and was thought to be responsible for the “muscle memory”.
However, a more recent systematic review in 2022 confirmed this theory and established that the amount of fibrillar myonuclei decrease progressively during periods of detraining.
In other words, it affirmed that skeletal muscle fibers had a memory of prior muscle movements but concluded that there are other mechanisms responsible for enabling the “muscle memory” rather than just amount of myonuclei within muscle fibres.
So, remember that muscle memory is a real thing, but it's not a substitute for consistent training. Keep working hard and your muscles will continue to "remember" and respond to the work you put in.
---
=====================================
👥 Follow us for more workout information.
🚀 Sign up to be a beta-tester to enjoy free access to our premium version
🔔 Visit our website to find out more about our app and training framework
🌐 Website :: https://strongineering.com/
📸 Instagram :: https://www.instagram.com/strongineering/
🔗 LinkTree :: https://linktr.ee/strongineering
=====================================
#strongineering #resistancetraining #optimaltraining #musclememory #fitnesstip
What Auto-regulation protocols or practices do your normally use?
Autoregulation allows for flexibility based on how you feel, and research has shown that incorporating personal preference can improve performance and motivation.
In a study where one group had fixed exercise prescriptions and the other group had the ability to choose from three different exercises per muscle group, the autoregulated choice group saw more muscle growth and bench press 1RM improvement over nine weeks.
However, it's important to establish defined limits within your program to avoid a directionless mishmash of exercises.
While exercise selection is an easy way to add flexibility, it's crucial to find the balance that works for you and your goals.
Some people thrive with less restriction, while others prefer a well-defined path.
Coaching is an art that requires understanding the individual and their unique needs.
=====================================
👥 Follow us for more workout information.
🚀 Sign up to be a beta-tester to enjoy free access to our premium version
🔔 Visit our website to find out more about our app and training framework
🌐 Website :: https://strongineering.com/
📸 Instagram :: https://www.instagram.com/strongineering/
🔗 LinkTree :: https://linktr.ee/strongineering
=====================================
#strongineering #resistancetraining #optimaltraining #fitnesstip #workouttip #powerliftingtips
Autoregulation allows for flexibility based on how you feel, and research has shown that incorporating personal preference can improve performance and motivation.
In a study where one group had fixed exercise prescriptions and the other group had the ability to choose from three different exercises per muscle group, the autoregulated choice group saw more muscle growth and bench press 1RM improvement over nine weeks.
However, it's important to establish defined limits within your program to avoid a directionless mishmash of exercises.
While exercise selection is an easy way to add flexibility, it's crucial to find the balance that works for you and your goals.
Some people thrive with less restriction, while others prefer a well-defined path.
Coaching is an art that requires understanding the individual and their unique needs.
=====================================
👥 Follow us for more workout information.
🚀 Sign up to be a beta-tester to enjoy free access to our premium version
🔔 Visit our website to find out more about our app and training framework
🌐 Website :: https://strongineering.com/
📸 Instagram :: https://www.instagram.com/strongineering/
🔗 LinkTree :: https://linktr.ee/strongineering
=====================================
#strongineering #resistancetraining #optimaltraining #fitnesstip #workouttip #powerliftingtips
In this video, we'll unveil the 3 secret factors that lead to stress-free training. If you're looking to train smarter, not harder, then you need to check out this video!
Stressful workouts lead to unwanted muscle fatigue and decreases in performance. In this video, we'll show you how to avoid these problems by unveiling the 3 secret factors that lead to stress-free training. By learning about these factors, you'll be able to create workouts that are both effective and enjoyable. So be sure to watch this video to get the most out of your resistance training!
---transcript----
3 Easy ways to manage stress
Stress can hinder your progress in the gym. It affects all aspects of your life, whether it is increasing your sense of fatigue or producing muscle catabolism in athletes.
A 2020 study on stress in college athletes left us with several tips and 3 easy ways that you can use to manage stress.
1. Deep breathing techniques: these relaxation techniques are especially useful in the short term either to keep calm in a bad situation or to stay calm during a competition.
2. Positive self-talk: speaking out loud and if possible, in front of a mirror will help us to improve our self-image and self-confidence.
3. Improve our sleep habits: it has been proven that maintaining good sleep hygiene reduces cortisol levels, significantly reducing the effects of stress.
Incorporating these easy stress management techniques in your daily routine will not only help you perform better in the gym but also lead to a more balanced and fulfilling life.
---------
=====================================
👥 Follow us For more workout information.
🚀 Sign up to be a beta-tester to enjoy 1 year free access to our premium version
🔔 Visit our website to find out more about our app and training framework
🌐 Website :: https://strongineering.com/
📸 Instagram :: https://www.instagram.com/strongineering/
🔗 LinkTree :: https://linktr.ee/strongineering
=====================================
#strongineering #resistancetraining #optimaltraining #stressmanagementtips #stressrelieftips #strengthandconditioningtraining
Stressful workouts lead to unwanted muscle fatigue and decreases in performance. In this video, we'll show you how to avoid these problems by unveiling the 3 secret factors that lead to stress-free training. By learning about these factors, you'll be able to create workouts that are both effective and enjoyable. So be sure to watch this video to get the most out of your resistance training!
---transcript----
3 Easy ways to manage stress
Stress can hinder your progress in the gym. It affects all aspects of your life, whether it is increasing your sense of fatigue or producing muscle catabolism in athletes.
A 2020 study on stress in college athletes left us with several tips and 3 easy ways that you can use to manage stress.
1. Deep breathing techniques: these relaxation techniques are especially useful in the short term either to keep calm in a bad situation or to stay calm during a competition.
2. Positive self-talk: speaking out loud and if possible, in front of a mirror will help us to improve our self-image and self-confidence.
3. Improve our sleep habits: it has been proven that maintaining good sleep hygiene reduces cortisol levels, significantly reducing the effects of stress.
Incorporating these easy stress management techniques in your daily routine will not only help you perform better in the gym but also lead to a more balanced and fulfilling life.
---------
=====================================
👥 Follow us For more workout information.
🚀 Sign up to be a beta-tester to enjoy 1 year free access to our premium version
🔔 Visit our website to find out more about our app and training framework
🌐 Website :: https://strongineering.com/
📸 Instagram :: https://www.instagram.com/strongineering/
🔗 LinkTree :: https://linktr.ee/strongineering
=====================================
#strongineering #resistancetraining #optimaltraining #stressmanagementtips #stressrelieftips #strengthandconditioningtraining
In this video, we're going to uncover a fitness myth: that all you need for muscle growth is Myofibrilliar hypertrophy (MHI) and resistance training.
Reality check: While MHI is an important factor in muscle growth, it's not the only thing you need to succeed. In this video, we're going to reveal the truth about Sarcoplasmic Hypertrophy (SH), which is the type of muscle growth that results from stimulating the muscle cells with larger amounts of blood. By understanding these two types of muscle growth, you'll be able to achieve the muscle growth you desire!
---transcript----
📍 Fitness Myth or Truth? – Myofibrillar hypertrophy vs Sarcoplasmic hypertrophy, is there such a thing? Watch this video to find out!
📍 If you want to prioritise myofibrillar hypertrophy, the ideal is to work with a low to moderate volume. In other words, muscle fibres tend to grow faster if you perform between 10 to 20 sets per muscle group per week.
📍 On the other hand, to work on sarcoplasmic hypertrophy, the fascicles that contain the muscle fibres, it is better that you try to develop them with a high training volume: around 30 sets per week.
📍 However, there is not enough evidence at present to determine whether it is really possible to train specifically one way or the other.
📍 On top of that, it is currently impossible to separate myofibrillar growth from sarcoplasmic growth as both occur simultaneously.
📍 The key is to vary your training and focus on both types of hypertrophies for optimal muscle growth. Don't believe the hype – focus on quality, well-rounded workouts that target all muscle fibres for the best results.
=====================================
👥 Follow us For more workout information.
🚀 Sign up to be a beta-tester to enjoy 1 year free access to our premium version
🔔 Visit our website to find out more about our app and training framework
🌐 Website :: https://strongineering.com/
📸 Instagram :: https://www.instagram.com/strongineering/
🔗 LinkTree :: https://linktr.ee/strongineering
=====================================
#strongineering #resistancetraining #optimaltraining #bodybuildingscience #trainingtipsandtricks
Reality check: While MHI is an important factor in muscle growth, it's not the only thing you need to succeed. In this video, we're going to reveal the truth about Sarcoplasmic Hypertrophy (SH), which is the type of muscle growth that results from stimulating the muscle cells with larger amounts of blood. By understanding these two types of muscle growth, you'll be able to achieve the muscle growth you desire!
---transcript----
📍 Fitness Myth or Truth? – Myofibrillar hypertrophy vs Sarcoplasmic hypertrophy, is there such a thing? Watch this video to find out!
📍 If you want to prioritise myofibrillar hypertrophy, the ideal is to work with a low to moderate volume. In other words, muscle fibres tend to grow faster if you perform between 10 to 20 sets per muscle group per week.
📍 On the other hand, to work on sarcoplasmic hypertrophy, the fascicles that contain the muscle fibres, it is better that you try to develop them with a high training volume: around 30 sets per week.
📍 However, there is not enough evidence at present to determine whether it is really possible to train specifically one way or the other.
📍 On top of that, it is currently impossible to separate myofibrillar growth from sarcoplasmic growth as both occur simultaneously.
📍 The key is to vary your training and focus on both types of hypertrophies for optimal muscle growth. Don't believe the hype – focus on quality, well-rounded workouts that target all muscle fibres for the best results.
=====================================
👥 Follow us For more workout information.
🚀 Sign up to be a beta-tester to enjoy 1 year free access to our premium version
🔔 Visit our website to find out more about our app and training framework
🌐 Website :: https://strongineering.com/
📸 Instagram :: https://www.instagram.com/strongineering/
🔗 LinkTree :: https://linktr.ee/strongineering
=====================================
#strongineering #resistancetraining #optimaltraining #bodybuildingscience #trainingtipsandtricks
If you're not seeing the results you want from your workout, it might be because your routine is too easy. In this video, I'm taking a look at the science of resistance training and how easy workouts can actually lead to undertraining.
Resistance training is one of the most effective ways to improve your fitness, but if your routine is too easy, you might not be seeing the results you're expecting. In this video, I'm going to share with you the science of resistance training and how easy workouts can actually lead to undertraining. After watching this video, you'll know how to resist the temptation to do easy workouts and achieve the fitness results you're looking for!
---transcript----
Are you undertraining? What does science say?
A recent meta-analysis in 2022 (PMID: 35790622) found that most people who go to the gym tend to lift weights below their potential, and often choose weights that are too light to stimulate sufficient strength gains, especially for experienced athletes.
This not only limits your progress but also reduces your ability to generate hypertrophy and improve your maximal strength.
In addition, training with lighter weights means increasing the number of repetitions, leading to a higher rate of discomfort and cardiovascular stress.
So next time you go to the gym, try using heavier dumbbells, even if you have to slightly reduce the number of reps.
And you could also adopt RPE or RIR scales to plan appropriate load during training.
This way you will improve much faster, and reduce chances of undertraining during your workout.
-----
References & Credits
1. https://pubmed.ncbi.nlm.nih.gov/35790622/
=====================================
#strongineering #resistancetraining #optimaltraining #fitnesstip #workouttip #gymtipsandtricks
Resistance training is one of the most effective ways to improve your fitness, but if your routine is too easy, you might not be seeing the results you're expecting. In this video, I'm going to share with you the science of resistance training and how easy workouts can actually lead to undertraining. After watching this video, you'll know how to resist the temptation to do easy workouts and achieve the fitness results you're looking for!
---transcript----
Are you undertraining? What does science say?
A recent meta-analysis in 2022 (PMID: 35790622) found that most people who go to the gym tend to lift weights below their potential, and often choose weights that are too light to stimulate sufficient strength gains, especially for experienced athletes.
This not only limits your progress but also reduces your ability to generate hypertrophy and improve your maximal strength.
In addition, training with lighter weights means increasing the number of repetitions, leading to a higher rate of discomfort and cardiovascular stress.
So next time you go to the gym, try using heavier dumbbells, even if you have to slightly reduce the number of reps.
And you could also adopt RPE or RIR scales to plan appropriate load during training.
This way you will improve much faster, and reduce chances of undertraining during your workout.
-----
References & Credits
1. https://pubmed.ncbi.nlm.nih.gov/35790622/
=====================================
#strongineering #resistancetraining #optimaltraining #fitnesstip #workouttip #gymtipsandtricks
In this video, we'll discuss the popular belief that fat gain is inevitable when you start lifting weights. We'll explore the reality of optimal training and discuss resistance training for bulking, and reveal the truth about how to achieve true fat loss.
If you're looking for information about fitness, nutrition, or resistance training, then this video is for you! By the end of this video, you'll have a better understanding of the myths surrounding weightlifting and weight gain, and you'll be able to make better decisions based on the facts.
---transcript---
Is fat gain truly unavoidable when bulking to build muscle?
If so, what can we do to minimize it and ensure that most of the weight gain are lean muscles?
Here are the best bulking practices:
1. Be in a slight calorie surplus, 150-300 calories over maintenance, 400 calories over at maximum.
2. Eat at least 0.7 grams of protein per pound of body weight
3. Do enough volume for growth and train every muscle group twice weekly
4. Get at least seven hours of sleep per night to support your recovery
None of these tactics are fancy, but consistently applying the basics will add up to huge returns down the road.
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👥 Follow us For more workout information.
🚀 Sign up to be a beta-tester to enjoy 1 year free access to our premium version
🔔 Visit our website to find out more about our app and training framework
🌐 Website :: https://strongineering.com/
📸 Instagram :: https://www.instagram.com/strongineering/
🔗 LinkTree :: https://linktr.ee/strongineering
=====================================
#strongineering #resistancetraining #optimaltraining #optimumtraining #optimalfitness #strengthtraining #powerlifting #fitnesstips #workouttip
If you're looking for information about fitness, nutrition, or resistance training, then this video is for you! By the end of this video, you'll have a better understanding of the myths surrounding weightlifting and weight gain, and you'll be able to make better decisions based on the facts.
---transcript---
Is fat gain truly unavoidable when bulking to build muscle?
If so, what can we do to minimize it and ensure that most of the weight gain are lean muscles?
Here are the best bulking practices:
1. Be in a slight calorie surplus, 150-300 calories over maintenance, 400 calories over at maximum.
2. Eat at least 0.7 grams of protein per pound of body weight
3. Do enough volume for growth and train every muscle group twice weekly
4. Get at least seven hours of sleep per night to support your recovery
None of these tactics are fancy, but consistently applying the basics will add up to huge returns down the road.
-----
=====================================
👥 Follow us For more workout information.
🚀 Sign up to be a beta-tester to enjoy 1 year free access to our premium version
🔔 Visit our website to find out more about our app and training framework
🌐 Website :: https://strongineering.com/
📸 Instagram :: https://www.instagram.com/strongineering/
🔗 LinkTree :: https://linktr.ee/strongineering
=====================================
#strongineering #resistancetraining #optimaltraining #optimumtraining #optimalfitness #strengthtraining #powerlifting #fitnesstips #workouttip
In this video, we're going to discuss how to minimise muscle and strength loss during dieting. We'll discuss the importance of resistance training, and give you tips on how to properly cut calories and create a calorie deficit.
If you're looking to avoid muscle and strength loss during dieting, then be sure to check out this video! We'll discuss the importance of resistance training, and give you tips on how to properly cut calories and create a calorie deficit. We'll also discuss the importance of balanced nutrition, and how to focus on the right macronutrients to maximise muscle and strength gains while dieting.
Here are the tips.
1. Maintain a moderate calorie deficit of 300 to 400 calories
2. Eat more proteins, up to 1 gram per pound of bodyweight
3. Do resistance training 2 to 4 times per week
4. Limit your cardio to around 60 to 90 minutes per week
5. Get at least seven hours of sleep per night
Here’s what one research in 2011 (PMID: 21558571) has to concluded about the rate of weight loss:
“Athletes who want to gain Lean Body Mass and increase 1RM strength during a weight loss period combined with strength training should aim for a weekly Bodyweight loss of 0.7%.”
So take it slow for your weight loss journey.
Follow us for more quick tips and fitness insights.
References & Credits
1. https://pubmed.ncbi.nlm.nih.gov/21558571/
=====================================
👥 Follow us For more workout information.
🚀 Sign up to be a beta-tester to enjoy 1 year free access to our premium version
🔔 Visit our website to find out more about our app and training framework
🌐 Website :: https://strongineering.com/
📸 Instagram :: https://www.instagram.com/strongineering/
🔗 LinkTree :: https://linktr.ee/strongineering
=====================================
#strongineering #resistancetraining #functionalfitness #functionaltraining #fitnesstips #resistancetrainingtips
If you're looking to avoid muscle and strength loss during dieting, then be sure to check out this video! We'll discuss the importance of resistance training, and give you tips on how to properly cut calories and create a calorie deficit. We'll also discuss the importance of balanced nutrition, and how to focus on the right macronutrients to maximise muscle and strength gains while dieting.
Here are the tips.
1. Maintain a moderate calorie deficit of 300 to 400 calories
2. Eat more proteins, up to 1 gram per pound of bodyweight
3. Do resistance training 2 to 4 times per week
4. Limit your cardio to around 60 to 90 minutes per week
5. Get at least seven hours of sleep per night
Here’s what one research in 2011 (PMID: 21558571) has to concluded about the rate of weight loss:
“Athletes who want to gain Lean Body Mass and increase 1RM strength during a weight loss period combined with strength training should aim for a weekly Bodyweight loss of 0.7%.”
So take it slow for your weight loss journey.
Follow us for more quick tips and fitness insights.
References & Credits
1. https://pubmed.ncbi.nlm.nih.gov/21558571/
=====================================
👥 Follow us For more workout information.
🚀 Sign up to be a beta-tester to enjoy 1 year free access to our premium version
🔔 Visit our website to find out more about our app and training framework
🌐 Website :: https://strongineering.com/
📸 Instagram :: https://www.instagram.com/strongineering/
🔗 LinkTree :: https://linktr.ee/strongineering
=====================================
#strongineering #resistancetraining #functionalfitness #functionaltraining #fitnesstips #resistancetrainingtips
In this video, I'm answering a question from @strongineering about how long it takes for muscles to lose muscle if you stop training.
If you're wondering how long it takes for muscles to lose muscle if you stop training, then this video is for you! In it, I'll answer the question and tell you how long it typically takes for muscles to lose the bulk of their muscle mass.
Whether you've been training for years or just started, this video is a great resource for understanding the process of muscle loss. Keep it in mind the next time you're wondering how long it takes for muscles to lose muscle mass!
==============================
How long does it take to start losing muscle if you stop training?
In an experiment in 2016 (PMID: 27358494) where 10 healthy males were given 1 week of strict bed-ridden rest: researchers concluded that “Bed rest resulted in reduction in lean muscle mass and decline in muscle thickness of the quadriceps. On top of that, VO2 max and 1RM declined significantly just after 1 week of bed rest”.
But did you also know that muscle loss doesn’t occur nearly as fast under normal circumstances?
According to another research published in 2020 (PMID: 32509134), it was found that “..three weeks of detraining did not affect muscle thickness, strength, or sport performance in adolescent athletes.”
With those insights, here are 3 tips to prevent muscle loss.
1. Maintain some level of activity, if you cannot commit to proper training. It could be bodyweight exercises at home or running outside.
2. Eat at least 0.8 grams of protein per pound of body weight.
3. Get sufficient sleep, at least 7.5 hours per night.
=====================================
👥 Follow us for more workout information.
🚀 Sign up to be a beta-tester to enjoy 1 year free access to our premium version
#strongineering #functionaltraining #functionalfitness #resistancetraining #powerlifting #fitnesstips #musclelossprevention #muscleloss
If you're wondering how long it takes for muscles to lose muscle if you stop training, then this video is for you! In it, I'll answer the question and tell you how long it typically takes for muscles to lose the bulk of their muscle mass.
Whether you've been training for years or just started, this video is a great resource for understanding the process of muscle loss. Keep it in mind the next time you're wondering how long it takes for muscles to lose muscle mass!
==============================
How long does it take to start losing muscle if you stop training?
In an experiment in 2016 (PMID: 27358494) where 10 healthy males were given 1 week of strict bed-ridden rest: researchers concluded that “Bed rest resulted in reduction in lean muscle mass and decline in muscle thickness of the quadriceps. On top of that, VO2 max and 1RM declined significantly just after 1 week of bed rest”.
But did you also know that muscle loss doesn’t occur nearly as fast under normal circumstances?
According to another research published in 2020 (PMID: 32509134), it was found that “..three weeks of detraining did not affect muscle thickness, strength, or sport performance in adolescent athletes.”
With those insights, here are 3 tips to prevent muscle loss.
1. Maintain some level of activity, if you cannot commit to proper training. It could be bodyweight exercises at home or running outside.
2. Eat at least 0.8 grams of protein per pound of body weight.
3. Get sufficient sleep, at least 7.5 hours per night.
=====================================
👥 Follow us for more workout information.
🚀 Sign up to be a beta-tester to enjoy 1 year free access to our premium version
#strongineering #functionaltraining #functionalfitness #resistancetraining #powerlifting #fitnesstips #musclelossprevention #muscleloss