FREE Ultimate Guide to Bench Pressing for Strength & Hypertrophy: [ Ссылка ]

Timestamps:
0:00 Intro
0:35 ancient accounts of lifting weights
1:26 next year at the House of Hypertrophy
1:59 PART I: Does Mechanical Tension Stimulate Hypertrophy?
2:29 history of mechanical tension research
4:35 more recent research on mechanical tension
6:40 indirect data from human studies
7:08 PART II: Does Metabolic Stress Stimulate Hypertrophy?
7:35 metabolic stress is related to the burn and pump
7:57 concentric vs eccentric contractions
8:27 continuous isometric vs intermittent isometric contractions
8:50 limitations with classic research
9:14 the science of blood flow restriction training
11:15 blood flow restriction training produces more slow-twitch fiber growth?
13:21 metabolic stress, fiber recruitment, anabolic hormones, myokines, & the pump
15:22 metabolic stress with running and cycling
15:34 recent fascinating studies on metabolic stress
16:45 PART III: Does Muscle Damage Stimulate Hypertrophy?
16:59 The relationship between damage and soreness
17:30 microtears cause muscle growth?
17:55 is eccentric training superior for muscle growth?
18:56 muscle damage & inflammation, satellite cells, igf-1, and fiber swelling
22:02 recent fascinating studies on muscle damage
23:57 excessive muscle damage can cause muscle loss
24:40 more damage with higher reps and shorter rest between sets
25:05 effect of antioxidants (vitamin c and e) on damage, soreness, and hypertrophy
26:32 PART IV: A Deep Dive into Mechanical Tension
27:38 how much fibers produce force, and what mechanosensors detect it
29:05 one-rep max training does not build much muscle
30:52 final overview of mechanical tension
31:19 PART V: What Mechanical Tension Means for Your Training
31:46: muscle fibers and henneman's size principle
32:39 heavy load vs light load mechanical tension
33:33 training to or close to failure
33:41 very light loads and very heavy loads aren't great for hypertrophy
34:14 training muscles at stretched lengths is great for hypertrophy
34:59 why static stretching may not be great for hypertrophy
36:24 PART VI: Hypertrophy Models
37:38 does hypoxia play a role in hypertrophy?
38:14 PART VII: Summary

References can be located here: [ Ссылка ]

Music:
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2) L'Indécis - Departure [ Ссылка ]
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5) weird inside - Wrong Way [ Ссылка ]
6) Cooking Soul - N.Sanity Beach - [ Ссылка ]
7) Lakey Inspired - Reminisce
8) Cooking Soul - Holiday Agenda

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