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Efficacy and Safety of Low Frequency Whole-Body Electromyostimulation (WB-EMS) to Improve Health-Related Outcomes in Non-athletic Adults. A Systematic Review
[[Twenty-three eligible research articles generated by fourteen research projects were finally included. In summary, thirteen projects were WB-EMS trials and one study was a meta-analysis of individual patient data. WB-EMS significantly improves muscle mass and function while reducing fat mass and low back pain. Although there is some evidence of a positive effect of WB-EMS on cardio-metabolic risk factors, this aspect requires further detailed study.

Eleven WB-EMS studies reported strength and/or functional parameters as a primary or secondary study endpoint. In summary, all the studies that determined muscle strength, power and/or functional parameters (e.g., gait speed, handgrip strength) (Table ​(Table2)2) reported significant improvements that differ significantly from their corresponding non-, or semi-active control groups. Further, most of the trials with an active CG stated significantly (Kemmler et al., 2010b, 2015c) more favorable effects in the subgroups that applied WB-EMS and exercise compared with the exercise-only subgroups.]]
EMS  electrical-muscle-stimulation  study  fat  loss  muscle  strength  mass  gain 
25 days ago by dandv
Electromyostimulation--a systematic review of the effects of different electromyostimulation methods on selected strength parameters in trained and... - PubMed - NCBI
Meta-analysis of 89 trials with <35yo healthy subjects done for > 7 days.

[[This scientific analysis revealed that EMS is effective for developing physical performance. After a stimulation period of 3-6 weeks, significant gains (p < 0.05) were shown in maximal strength (isometric Fmax +58.8%; dynamic Fmax +79.5%), speed strength (eccentric isokinetic Mmax +37.1%; concentric isokinetic Mmax + 41.3%; rate of force development + 74%; force impulse + 29%; vmax + 19%), and power (+67%). Developing these parameters increases vertical jump height by up to +25% (squat jump +21.4%, countermovement jump +19.2%, drop jump +12%) and improves sprint times by as much as -4.8% in trained and elite athletes. With regard to the level of fitness, the analysis shows that trained and elite athletes, despite their already high level of fitness, are able to significantly enhance their level of strength to same extent as is possible with untrained subjects.]]
study  EMS  electrical-muscle-stimulation  TENS  strength  gain 
25 days ago by dandv
How much protein do you need per day? | Examine.com
For muscle gain, 3 studies confirm you don't gain any more muscle if you eat more protein (3.3 g/kg rather than 1.8–2.6 g/kg).

Two of the studies found you might gain less fat if you eat at a caloric surplus around 500 cal, but one did not.
protein  muscle  gain  diet 
11 weeks ago by dandv
Jeff Nippard - "How To Build Muscle And Lose Fat At The Same Time: Step By Step Explained (Body Recomposition)"
Crazy high protein intake: sliding scale 1.2 -> 1.6g protein per lb of lean body mass. Eg at 15% BF 178lbs, 1.4g * 150lbs = 210g protein / day.

10-20 sets per body part per week, progressive load.

Sleeping one hour extra resulted in 85% of the BM loss coming from fat, vs. muscle for one hour less. Study on 36 OBESE 45yo's - https://academic.oup.com/sleep/article/41/5/zsy027/4846324.

Most effective supplements:
* whey protein
* creatine monohydrate: 3g/day
* caffeine: builds tolerance, reserve for heaviest days
body  recomposition  lose  fat  gain  muscle  diet  exercise  video 
12 weeks ago by dandv
The myth of 1 g/lb: Optimal protein intake for bodybuilders
"cut-off point at exactly 1.6g/kg/d beyond which no further benefits for muscle growth or strength development are seen"

* the more experienced you are, the less protein you need
* even if you (think) you train harder than most athletes, you still need at most 0.82g/lb

"There is normally no advantage to consuming more than 0.82g/lb (1.8g/kg) of protein per day to preserve or build muscle for natural trainees. This already includes a mark-up, since most research finds no more benefits after 0.64g/lb.

Optimal protein intake decreases with training age, because your body becomes more efficient at preventing protein breakdown resulting from training and less protein is needed for the increasingly smaller amount of muscle that is built after each training session."
protein  consumption  intake  daily  how-much  muscle  gain  nutrition  supplements 
october 2019 by dandv
Higher Energy Expenditure in Humans Predicts Natural Mortality
More muscle -> die faster

"Two different measurements of EE (24EE and RMR) measured on different days predict natural mortality in Pima Indians, supporting a role for increased energy turnover as a risk factor for accelerated aging and early mortality."
longevity  calorie  restriction  against  bodybuilding  muscle  gain 
october 2019 by dandv
Treatment with oxandrolone and the durability of effects in older men | Journal of Applied Physiology
Men over 60 who did no exercise gained 6lbs of lean mass and lost ~2lbs of trunk fat. The muscle gain reverted after treatment cessation, but the fat loss stayed.
study  muscle  gain  fat  loss 
august 2019 by dandv
11 Rules for Hardgainers to Live By | Breaking Muscle
how to incrementally increase volume throughout a training block would probably be helpful:
 

Pick a rep range to perform an exercise in. For this example, let’s go with 10-12.Begin using a weight you can do 3x the lower end of the rep range (i.e.,3x10).Aim to increase this to 3x the top end of the range (i.e., 3x12).When you hit the upper end of the range for 3 sets, then add a set.Work to increase the reps on the final set so that all sets are at 12.Add weight, and start the process over at stage 1.

Train 3, then 4 days a week. Not more. Recovery guidelines:

 

Be in bed by 10 pm and aim and for 6.5 hours of uninterrupted sleep.Eat a minimum 16 times your bodyweight in pounds. (e.g., A 200 pound man would eat a minimum of 3200 calories, 16x200=3200, to gain muscle.)Have complete rest days, not days playing 5-a-side with your mates or doing some intervals to keep your abs in check.

How much should you gain and how quickly? Here are some general guidelines for you:

A mass gain phase should generally last 3-4 months.
Aim to gain 0.25-0.5% of body weight per week.
Any more than the above means you are likely gaining excess body fat.Any less is tough to track accurately.
When progress stalls, raise calories by 250-500 per day. Use the lower end of that range if you are a smaller or shorter individual and the higher end if you’re bigger in size.
Adjust based on scale weight rather than some arbitrary weekly adjustment.

Glycogen is the dominant fuel source for high intensity activities like weight training. Do yourself a favor by fueling training sessions and muscle growth by eating sufficient carbs.



As a rule of thumb, if you train hard with weights 4-5 days a week, then you should consume a minimum carbohydrate count of 1.5g per pound of body weight per day. See how you progress. If you are not gaining, then bump it up to 2g.
hardgainer  gain  muscle  ectomorph  howto  bodybuilding  diet 
june 2019 by dandv
Get Wiser on Twitter: "Buddha was asked: “What have you gained from meditation?” He replied: “Nothing! However, let me tell you what I have lost: Anger, anxiety, depression, insecurity, fear of old age and death.” - @Kpaxs"
Buddha was asked: “What have you gained from meditation?” He replied: “Nothing! However, let me tell you what I have lost: Anger, anxiety, depression, insecurity, fear of old age and death.” - @Kpaxs
buddha  meditation  gain  loss  lost  kpaxs  anger  anxiety  depression  insecurity  old  age  fear  death 
april 2019 by bekishore
"Doctor Sam Robbins" reveals 4 factors to building muscle
Or just read the video summary.
Or just read this and save yourself 9 minutes:

1. Optimize your hormones - maximize testosterone and growth peptides; minimize cortisol and adrenal hormones. How? Not specified in the video, buy his "Alphaviril" supplement or watch https://www.youtube.com/watch?v=AbNyVIqZ36s, summarized below:
A. Diet:
- get grass-fed bison meat, rather than free-range chicken and cow/beef;
- eat 2-3 free-range eggs, ideally raw (cholesterol is a precursor to testosterone). Don't overcook protein.
- Avoid soy.
- 40-50% of calories should come from carbs. Avoid pasta, breads, chips.
- 25 - 35% of calories should come from healthy fats: RAW coconut oil, macadamia nut oil, hemp oil, avocado, raw nuts/seeds, egg yolks
B. Exercise: lift heavy weights (6-10 reps, 3-4x/week, 45 minutes per workout); eliminate intense cardio (better take a brisk 30-minute walk 3-4x weekly, preferably outside in the sun)
C. Lifestyle: sleep enough, take a nap if you can during the day, reduce negativity (news, people)
D. Supplements - buy his, or look for those listed in that video's description:
Testofen® Fenugreek Extract (Trigonella foenum-graecum; 50% fenusides, 50% Saponins)
Avena Sativa Extract (Oat Straw 100:1)
Tongkat Ali Extract (Eurycoma Longifolia Jack 100:1)
Maca Root (6% Extract)
Bulgarian Pro-Tribulus™ Terrestris Extract (90% Sapongenins + 40% protodioscin)
Stinging Nettle (95% Extract) (Urtica Dioica)
L-Arginine
Zinc + Copper
2. Lift weights, no matter the type, 3-4 times a week for 45-60 minutes each time. Work quickly, with 60-90 seconds between sets. Squeeze the muscle, go for a good pump. 6-15 reps for the upper body, 12-20 for the lower body. Go close to failure on the sets, maybe 1 rep short. Do 6-10 sets per muscle. See what exercises and reps work for your body.
3. Eat 250-500 calories extra (than what? not specified) and see if you get fat in a month - then reduce calories; otherwise, increase.
* Protein: the most you'll ever need is 1g of protein per pound of bodyweight. Source it from grass-fed bison, salmon, eggs. Avoid processed meats.
* 25% fat from healthy sources: coconut, olive&macadamia nut oil, avocados, raw nuts & seeds (no peanuts or cashews)
* carbs: vegetables, white (not brown) rice, sweet potatoes, yams, small amounts of fruits, legumes and whole grains
4. Sleep (how to optimize sleep - not specified). Go to bed before midnight and wake up naturally.
video  bodybuilding  gain  muscle  diet 
april 2019 by dandv

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