The.Shadow
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The.Shadow
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I have seen this article floating around the online bodybuilding community and is being used to favour the view that 'progressive overload isn't the cause of hypertrophy'.
Although this research is fascinating, it would be narrow minded to assume that just because a repetitive tension force (note: of the same tension amount) over time produced muscular hypertrophy, that maximum muscular hypertrophy was achieved.
Progressive overload over time is of course just one piece of the puzzle, be it in my mind the most important one. This is not to say that increased frequency/volume and additional metabolic/cell swelling work won't produce hypertrophy, it just can not replace progressive overload and will not alone place you in an optimal position for maximum muscle growth!
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Although this research is fascinating, it would be narrow minded to assume that just because a repetitive tension force (note: of the same tension amount) over time produced muscular hypertrophy, that maximum muscular hypertrophy was achieved.
Progressive overload over time is of course just one piece of the puzzle, be it in my mind the most important one. This is not to say that increased frequency/volume and additional metabolic/cell swelling work won't produce hypertrophy, it just can not replace progressive overload and will not alone place you in an optimal position for maximum muscle growth!
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The.Shadow
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Check out those Dwayne Johnson eyebrows 
I just finished up a late night hypertrophy session with and am back in the gym in 8 hours for an EPOC overload session.
With two meals to go and a tonne of planning left to do for Wednesday's meeting with Dave Crosland, looks like I won't be getting much sleep tonight! Keep grinding guys.
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I just finished up a late night hypertrophy session with and am back in the gym in 8 hours for an EPOC overload session. With two meals to go and a tonne of planning left to do for Wednesday's meeting with Dave Crosland, looks like I won't be getting much sleep tonight! Keep grinding guys.
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The.Shadow
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Just about to record a review + comparison video of these new Euro dual chambers!
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This morning I had the pleasure of sitting down with Dave Crosland and North Shore Films to push the new documentary one step further. 
Things are about to get very interesting, stay tuned!
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Things are about to get very interesting, stay tuned!
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Do you know, or are you, that person that blames their excess body fat on their 'slow metabolism'?
Unfortunately for you, this new research shows BMR has little effect on weight gain, and is largely down to our lifestyle.
Instead of wasting time worrying about your metabolic rate, concentrate on making steps towards taking control of your health such as increasing activity levels, replacing low satiety foods with micronutrient dense foods etc.
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Unfortunately for you, this new research shows BMR has little effect on weight gain, and is largely down to our lifestyle.
Instead of wasting time worrying about your metabolic rate, concentrate on making steps towards taking control of your health such as increasing activity levels, replacing low satiety foods with micronutrient dense foods etc.
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The.Shadow
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The.Shadow
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Hitting some poses at Home Sweet Home in Manchester this weekend.
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The.Shadow
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When you totally focus your mind on one single task with zero distractions repetitively working towards an end goal most would consider impossible you will truly discover levels of focus and concentration you never thought possible.
The.Shadow
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I was lucky enough to be tattooed by the legendary Davide Marazzina today!
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I was lucky enough to be tattooed by the legendary Davide Marazzina today!
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I dig it brother.
Quality work right there!
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The.Shadow
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Thank you! Love this traditional style. What sort of style are most tattoos in the US?
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Nowadays I see a lot of traditional tattoos here as well.
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The.Shadow
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I ALWAYS recommend naps when possible to my clients, and my partner always gives me a hard time for wanting us to take a nap every day - but now I have stumbled on some research showing exactly why we should be napping!
Both short and longer duration naps were shown to improve cognitive function for some time after. (The longer the nap, the longer lasting the effect)
Enjoy your naps!
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Both short and longer duration naps were shown to improve cognitive function for some time after. (The longer the nap, the longer lasting the effect)
Enjoy your naps!
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The.Shadow
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TD!
Anavar & Winstrol.
I plan to bring these two compounds in later into my lipolytic phase and will most likely run them alongside each other.
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Anavar & Winstrol.
I plan to bring these two compounds in later into my lipolytic phase and will most likely run them alongside each other.
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The.Shadow
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Cut progress: 2 weeks in, 22lbs down. Relaxed tricep finally starting to reappear 
*
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*
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Just stumbled upon this interesting piece of research regarding high protein intake! 
Take away point being: 'In brief, we found no deleterious effects of a high protein diet (2.51?3.32 g/kg/d) over a 1-year period. Prior work from our lab has shown that consuming a high protein diet in the short term has no harmful effects on any clinical measure (i.e., blood lipids and comprehensive metabolic panel).'
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Take away point being: 'In brief, we found no deleterious effects of a high protein diet (2.51?3.32 g/kg/d) over a 1-year period. Prior work from our lab has shown that consuming a high protein diet in the short term has no harmful effects on any clinical measure (i.e., blood lipids and comprehensive metabolic panel).'
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The.Shadow
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The.Shadow
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This is exactly why general society is not ready to hold legitimate opinions on GMO foods, we just aren't scientifically literate enough (yet, hopefully).
https://www.geneticliteracyproject....k-tomatoes-modified-catfish-gene-taste-fishy/
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https://www.geneticliteracyproject....k-tomatoes-modified-catfish-gene-taste-fishy/
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The.Shadow
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New video on weak point daily cell swelling work to be uploaded this evening! 
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Whether or not you are training to failure in any part of your programming is dependant on so many variables. In some circumstances it has its place, and in many it can be counterproductive.
Anyhow, if you are a client of mine and you have any movements showing an 'RPE 10' or 'to failure', then this is the level of intensity I want you to generate.
All to often I receive training footage from clients of their sets to muscular failure and they are generating nowhere near the level of intensity I'm looking for. If you aren't written off for 3-5 minutes after your set, you are doing it wrong.
https://vimeo.com/188428099
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Anyhow, if you are a client of mine and you have any movements showing an 'RPE 10' or 'to failure', then this is the level of intensity I want you to generate.
All to often I receive training footage from clients of their sets to muscular failure and they are generating nowhere near the level of intensity I'm looking for. If you aren't written off for 3-5 minutes after your set, you are doing it wrong.
https://vimeo.com/188428099
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Apologies for the lack of YouTube uploads recently, I've been swamped! New Vlogs will be back on their way including this one featuring my Nan, Dog, a back and shoulders hypertrophy session, why you should be doing daily cell swelling sessions and a very messy beard.
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The.Shadow
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METFORMIN
Metformin is used medically as an oral diabetes medicine to help to control blood sugar levels. Bodybuilders use Metformin for several different reasons however, such as...
helping to act against fat storage whilst in a caloric surplus
reducing insulin resistance (many exogenous Insulin users use Metformin for this reason)
appetite supression
Like many PED's, dosages vary drastically depending on whom you ask. A common protocol is to dose 500mg Metformin per 100g Carbohydrate within one hour of eating. This drug isn't without its own set of side effects however, most importantly hypoglycaemia.
Check out this study to see some research demonstrating Metformin's ability to reduce insulin resistance:
https://www.ncbi.nlm.nih.gov/pubmed/14502098
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Metformin is used medically as an oral diabetes medicine to help to control blood sugar levels. Bodybuilders use Metformin for several different reasons however, such as...
helping to act against fat storage whilst in a caloric surplus reducing insulin resistance (many exogenous Insulin users use Metformin for this reason) appetite supressionLike many PED's, dosages vary drastically depending on whom you ask. A common protocol is to dose 500mg Metformin per 100g Carbohydrate within one hour of eating. This drug isn't without its own set of side effects however, most importantly hypoglycaemia.
Check out this study to see some research demonstrating Metformin's ability to reduce insulin resistance:
https://www.ncbi.nlm.nih.gov/pubmed/14502098
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The.Shadow
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IS CLA BENEFICIAL?
The research says no.
Check out the following study to see why you are wasting your money!
https://www.ncbi.nlm.nih.gov/m/pubmed/21593349/
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The research says no.
Check out the following study to see why you are wasting your money!
https://www.ncbi.nlm.nih.gov/m/pubmed/21593349/
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The.Shadow
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MEAL FREQUENCY
More evidence to show multiple daily bolus feedings of protein throughout the day to be the more optimal environment for muscle growth vs. less frequent feedings when calories are controlled. This is due to the larger feedings not stimulating Muscle Protein Synthesis any more so than the smaller feedings.
To put it simply, if you have serious physique goals, consume a serving of protein every 2-5hours.
A new study from our lab shows that eating large amounts of protein before sleep does not blunt muscle protein synthesis rates the next morning (either fasted MPS rates or the MPS response to protein). We speculated that there might be a negative feedback loop, where large amounts of protein might diminish the response to protein at subsequent meals. However, there was no difference between the groups.
'These data suggest that every meal moment is a ''unique window of opportunity'' and that all meals work additively to optimize muscle protein synthesis rates in a day. If you miss a meal, you miss the opportunity to stimulate muscle protein synthesis. And it does not seem you can compensate that at subsequent meals.'
http://m.ajpendo.physiology.org/content/early/2016/10/25/ajpendo.00325.2016
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More evidence to show multiple daily bolus feedings of protein throughout the day to be the more optimal environment for muscle growth vs. less frequent feedings when calories are controlled. This is due to the larger feedings not stimulating Muscle Protein Synthesis any more so than the smaller feedings.
To put it simply, if you have serious physique goals, consume a serving of protein every 2-5hours.
A new study from our lab shows that eating large amounts of protein before sleep does not blunt muscle protein synthesis rates the next morning (either fasted MPS rates or the MPS response to protein). We speculated that there might be a negative feedback loop, where large amounts of protein might diminish the response to protein at subsequent meals. However, there was no difference between the groups.
'These data suggest that every meal moment is a ''unique window of opportunity'' and that all meals work additively to optimize muscle protein synthesis rates in a day. If you miss a meal, you miss the opportunity to stimulate muscle protein synthesis. And it does not seem you can compensate that at subsequent meals.'
http://m.ajpendo.physiology.org/content/early/2016/10/25/ajpendo.00325.2016
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'There's not a single winner on Earth that took it easy'
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