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Showing content with the highest reputation since 07/17/2019 in all areas

  1. 5 points
    Growth Factor

    GF's "CS Goes Pubic" Log

    19/08/07 BENCH C1W1 PAUSE BRO PRESS 135x5 185x5 225x5 275x3 295x1 315x3 <-- RPE 9.5 305x4,3 <-- RPE 10 last set CG BRO PRESS 275x4 265x6,5 CG SPOTO BRO PRESS 245x5 SEATED NAUTILUS ROW superset BAND PULLAPARTSx20 3P25PSx10,8,8,6,7 EZ PREACHER CURLS superset INCLINE EZ SKULLCRUSHERS 85x3x12 85x3x12 Thought I should be able to lift more than I did, but it doesn't look like it was in the cards today. At least I did better than the week before, and I added in more volume overall.
  2. 5 points
    Kimbo

    Kimbo's PR Log

    One of my "favorite" EDT workouts was a barbell conditioning circuit I came up with. It was 15 minutes of overhead press, bentover row, and single leg SLDL. I would keep track of total reps for everything, and when I could beat that number by 20% I would add weight.
  3. 4 points
    mwarren

    Resurrection of Blu

    You and your goddamn ego bullshit 😜 So I haven't posted a work update on awhile. This is because there's been no update lol. Things took a long time to process (background check, drug test, physical, personal note from my doctor about my health..). I'm finally starting my first shift on Monday. So, my perfect little lifting schedule is over.
  4. 4 points
    Ras

    Resurrection of Blu

    Just gonna say this here: beating the shit out of yourself by demeaning your lifts is also ego.
  5. 4 points
  6. 4 points
    Ras

    You're Doing It Wrong

  7. 4 points
    Ras

    Occult Blooded Occlusion Grimoire

    Had a near-ideal training day today: AM 30 minute dog walk Giant sets + Yoga: 30 Swings 44 kg x 4 10 Chins x 4 20 OH Squats (Bands) x 4 30 Proper Push-ups x 4 Extended Vinyasa x 4 Between each set after the Vinyasa, all L/R (First Set, Sequence 1, Second Set, Sequence 2, etc): 1. Balancing Sequence 1 - Natarajasana (Dancer) - Hasta Padangustasana (Big Toe) - Utthita Hasta Padangustasana (Extended Big Toe) 2. Balancing Sequence 2 - Vrksasana (Tree) - Garudasana (Eagle) - Tada Kapotasana (Standing Pigeon) 3. Standing Sequence - Virabhadrasana I (Warrior 1) - Virabhadrasana II (Warrior 2) - Utthita Parsvakonasana (Side Angle) - Parivrtta Parsvakonasana (Revolved Side Angle) - Shanti Virabhadrasana (Peaceful Warrior) - Trikonasana (Triangle) - Urdhva Prasarita Eka Padasana (Standing Split) - Ardha Namaskar Parsvakonasana (Revolved Prayer Twist) 4. Closing Sequence - Kapotasana (3 variations) - Agnistambhasana (Double Pigeon/Fire Log) - Parivrtta Gomukhasana (Twisted Cow Face) - Baddha Konasana (Butterfly/Bound Angle) - Paschimottanasana (Seaated forward fold) - Upavistha Konasana (Wide-Legged Seated Forward Bend) - Savasana (Corpse) (Typed all this out as this is by far my favourite sequence of poses) Baduanjin Qi Gong PM: Dog Walk - 40 minutes Loaded Carries (2x44kg): Farmers x 100 yards x 2 Press carries x 15 yards x 2 Racked carries x 65 yards BFR: Drops 30/15/15/15 - KB Crush curls (45 lbs), KB Skullcrushers (45 lbs), KB OH Presses (2x45 pounds)
  8. 4 points
    Burton

    Liftin' weights and other shit

    That's a reasonable idea I reckon. It's harder when it's the job you have to pay the bills. Certainly not impossible but a slightly different dynamic. And it seems like the only thing I save money for is to pay off bills and retirement. Which isn't necessarily depressing, just doesn't have a lot of splash factor. Although I do take moderate levels of joy when I calculate how much my retirement account will be worth when I retire so I reckon that's something but feels abstract with it being so far away. I don't know, maybe I'll start putting money away toward some goal. So thanks for the idea, just gotta figure out what that goal is now
  9. 4 points
    mwarren

    Resurrection of Blu

    Basically the company that hired me contracts workers out to different factories or industrial work places. Kinda like a temp agency but the pay is good and the work is specialized. The work is to be a mechanic/maintenance guy for the robots/equipment. I'm not sure of the exact job title as I've heard 3 different ones, but industrial mechanic fits the bill. Pays $18/hr starting with $27/hr OT. Schedule is 12hr shifts in a 4 on/1 off/3 on/1 off rotation and they go back and forth from overnight to morning shifts after each day off. 6 days completely off at the end of each month. You can volunteer to work those days. So my pay increased $1 and the OT will be much higher. So I'll be making a bit more money. But, my assignment is in a very hot factory and I have to wear a hazmat suit all day. They warned that it's well over 100 degrees in the suit. It's going to be difficult but I need to get making some money. Still waiting on my background check. They called today and said it was nearly done. There were some issues with my past employers no longer existing so they couldn't verify everything. Tomorrow I have a physical and will submit my drug test sample. I hope it's urine, because I just cut my hair short and I really don't want a shaved spot on my head. I think after this week, I should know my start date.
  10. 4 points
    Now that's what I call Infrastructure Day!
  11. 3 points
    anoopbal

    Nutritional Studies

    I would like to say there is no way to study adverse effects unless you use an observational studies. Nobody is going to sign-up for a study on mortality or cancer using an experimental design! Remember smoking studies were still observational and still based on self-reports. Also, trans saturated fatty acids being bad are still based on observational studies.
  12. 3 points
    anoopbal

    Why you need to be doing HIIT

    Since we are on this topic, I wrote a review on this meta-analysis. Here it is: http://www.exercisebiology.com/index.php/site/articles/is_interval_training_the_magic_bullet_for_fat_loss. Might help someone to decide which is the best way to keep fat off. 🙂
  13. 3 points
    Kimbo

    Almost Nobody Should Deadlift

    Agreed. This kind of reminds me of this guy on a forum a long time ago that claimed that all he did was DL and Clean + Press. I say claimed because he also claimed to have some unreal numbers. But I always thought it would a cool, minimalistic workout.
  14. 3 points
    STENDEC

    Almost Nobody Should Deadlift

    I don't think there is another lift that does so much in one movement. I've often thought you could probably DL and do some pushups and hit just about every major muscle group. That said, the trap bar DL is a nearly perfect substitute for straight bar if you are just looking to get strong...it is slightly "easier" because of the better mechanics but this also makes it safer, especially for people without a lot of opportunity for good training.
  15. 3 points
    Kimbo

    Almost Nobody Should Deadlift

    I'm a bit torn. I think that the DL is one of those lifts that someone should be able to do properly, but that one doesn't necessarily need to do in order to get big and strong. On the other hand, picking shit up with the weight out in front of you is a pretty common occurrence, so having a good DL would prepare you for this. Mostly, I think the real question to ask is, what are your goals? If your goal is to be generally healthy, then having a good DL (good meaning good for the general population) will serve you well. But with most other strength pursuits, there comes a point at which you pass general fitness/health to move on to just trying to get stronger, and at that point health and strength do not necessarily coincide; improving your strength on a lift will not necessarily improve your health or well being, and in fact may be detrimental due to increased injury risk, etc. But I think that's something that folks who want to be strong just accept.
  16. 3 points
    Emperor G_D

    Almost Nobody Should Deadlift

    Yeah, I no longer care about these things, but I've really only savaged my hands with deadlifting on a bar. My back is no worse for wear, and my shins have almost never been scraped and not once have I drawn blood on them. People who move their bodies around the bar, or the bar around their body haven't quite figured deadlifting out, yet.
  17. 3 points
    Emperor G_D

    Men's Health v. the ADA

    Thank god for this study. Changed my whole outlook and understanding.
  18. 3 points
    STENDEC

    Men's Health v. the ADA

    This just in....eating a low carb diet makes it easier to control your blood sugar when you are a T2DM patient. Reduced carbohydrate intake improves type 2 diabetics' ability to regulate blood sugar August 10, 2019 Science News Patients with type 2 diabetes improve their ability to regulate blood sugar levels if they eat food with a reduced carbohydrate content and an increased share of protein and fat. This is shown by a recent study conducted at Bispebjerg Hospital in collaboration with, among other partners, Aarhus University and the Department of Nutrition, Exercise and Sports at the University of Copenhagen. The findings are contrary to the conventional dietary recommendations for type 2 diabetics. Nutritional therapy is important to treat the type 2 diabetes optimally, but the recommendations are unclear. According to the Danish Health Authority, up to 85% of newly diagnosed patients with type 2 diabetes are overweight, and they are typically advised to follow a diet focused on weight loss: containing less calories than they burn, low fat content and a high content of carbohydrates with a low 'glycaemic index' (which indicates how quickly a food affects blood sugar levels). A central aspect in the treatment of type 2 diabetes is the patient's ability to regulate their blood sugar levels, and new research now indicates that a diet with a reduced carbohydrate content and an increased share of protein and fat improves the patient's ability to regulate his or her blood sugar levels compared with the conventional dietary recommendations. In addition, it reduces liver fat content and also has a beneficial effect on fat metabolism in type 2 diabetics. "The purpose of our study was to investigate the effects of the diet without 'interference' from a weight loss. For that reason, the patients were asked to maintain their weight. Our study confirms the assumption that a diet with a reduced carbohydrate content can improve patients' ability to regulate their blood sugar levels -- without the patients concurrently losing weight," explains Senior Consultant, DMSc Thure Krarup, MD, from the Department of Endocrinology at Bispebjerg Hospital. He continues: "Our findings are important, because we've removed weight loss from the equation. Previous studies have provided contradictory conclusions, and weight loss has complicated interpretations in a number of these studies." Based on the growing body of evidence, we might rethink the dietary recommendations for patients with type 2 diabetes, stresses Thure Krarup. "The study shows that by reducing the share of carbohydrates in the diet and increasing the share of protein and fat, you can both treat high blood sugar and reduce liver fat content. Further intensive research is needed in order to optimise our dietary recommendations for patients with type 2 diabetes," says Krarup, stressing that the findings should be confirmed in large-scale, long-term controlled trials. A diet with a reduced carbohydrate content, high protein content and moderately increased fat content improves glycaemic control (the ability to regulate blood sugar) by reducing blood sugar after meals and 'long-term blood sugar' (measured by 'HbA1c', which is a blood test used to measure the average blood sugar level over approximately the past two months). A diet with a reduced carbohydrate content, a high protein content and a moderately increased fat content reduces liver fat content. A diet with a reduced carbohydrate content may be beneficial to patients with type 2 diabetes -- even if it does not lead to weight loss. The study forms part of CutDM, which -- supported by a grant of DKK 4 million from Arla Food for Health -- examines whether a diet with reduced carbohydrate content and increased protein and fat content improves type 2 patients' blood sugar regulation. 28 patients with type 2 diabetes participated in the study over a total period of 12 weeks. For six weeks, the patients were given a conventional diabetes diet with a high carbohydrate content, and, for the other six weeks, they were given a diet with a reduced carbohydrate content, high protein content and moderately increased fat content. The patients were given the diet types in random order. Journal Reference: Mads J. Skytte, Amirsalar Samkani, Amy D. Petersen, Mads N. Thomsen, Arne Astrup, Elizaveta Chabanova, Jan Frystyk, Jens J. Holst, Henrik S. Thomsen, Sten Madsbad, Thomas M. Larsen, Steen B. Haugaard, Thure Krarup. A carbohydrate-reduced high-protein diet improves HbA1c and liver fat content in weight stable participants with type 2 diabetes: a randomised controlled trial. Diabetologia, 2019; DOI: 10.1007/s00125-019-4956-4
  19. 3 points
    mwarren

    One (New) Direction

    A deterrent is a deterrent
  20. 3 points
    Construct

    Thoughts On Lyme Disease

    Thoughtful article on the intersection of Lyme pseudoscience and the Instagram era: https://www.thecut.com/2019/07/what-happens-when-lyme-disease-becomes-an-identity.html The full article is worth reading, but the interaction at the end was a great way to capture the allure of chronic lyme diagnoses for patients with unexplainable symptoms:
  21. 3 points
    So here was my workout from today: very heavy day 2 Snatch grip high pulls 135*2, 155*2, 175*2, 195*2, 215*2, 235*2, 255*2, 265*2 275*1, 285*1 Mid pull 295*1, 305*1, 315*1, 325*1 low pull 335*1, 345*1, 355*1 Went to a prayer night at my church. This night is more of a big get together with the different small groups. We did communion and ate together. It was good for me. Saw some guys who after seeing them I am always encouraged. Played "gotcha"(basketball) if any of yall are familiar. I am terrible at basketball and legit last month was the first time I touched one in over a decade probably haha. I am BAD. I think that is something I want to work on since it seems like that is something the middle school boys like playing. It is a much better way to connect with them than trying to learn their video games haha. As it was wrapping up I was around some of the guys. One of them being Trey(who also helps out with the middle schoolers). It was kind of clear he wasn't just going to let me just say bye. Just got that feeling like he was going to be like "alright Tom we need to talk." If I am being honest I am glad he did. Good to have people who care in my life and are willing to listen and talk. He let me talk and gave me some solid advice. Glad to call him a friend. Could have an honest conversation and get some encouragement about the situation.
  22. 3 points
    Something Anonymous

    The Sleep Thread 😴

    Update, it’s been about 3 months now of taking modafinil daily. I did take a week or so break around the 4th of July; because it definitely induced a sleep deficit in me that creeps up and impairs cognitive performance. Upping the dose helps but also clearly exacerbates the problem and is both counterproductive and unhealthy for multiple reasons. All in all though I have found it to be pretty amazing. I am taking it almost daily now with short breaks when I start to feel like I need it. It has been nothing but positive for me wrt to increasing cognitive performance and productivity. I’m almost 40 now, and I can’t help but to wonder if it is fixing some sort of underlying early age related cognitive deficit(s). I didn’t used to need something, or at least feel like I needed it, to get through hard periods of work.
  23. 3 points
    mwarren

    Resurrection of Blu

    I made a pact with myself to try not to be so much of a pussy this go-around. I spent my early years dedicated as fuck, without knowing what I was doing. Then as I gained knowledge and realized what I could get away with and maintain decent aesthetics/strength, I got lazier and lazier and would skip sessions for any ole reason. I certainly wouldn't go lift if I knew it would only be detrimental to my health, but if that's not the case I'm going to do the best I can to be there. I'm not working with a healthy musculoskeletal system anymore. I can't just walk in and bench 350 after training for a month anymore. My bad pec needs to grow from scratch. And I can't walk in and DL like a madman anymore either. It takes a lot more time and planning the older I get. So, consistency and shit.
  24. 3 points
    mwarren

    Kimbo's PR Log

    I forgot about EDT. Might use it on some accessories to save time when I start working (only if I must for time management). I bet a couple blocks with EDT could be used like conditioning blocks, as needed. That shit is harder than people think. Especially with pullups.
  25. 3 points
    Burton

    Liftin' weights and other shit

    Speaking of things I like to do. I enjoy painting Warhammer miniatures and then playing Warhammer with them. I don't know if that's a thing worth starting saving for. That shit is stupid expensive but pretty fun once you get good at it. I got rid of all my old stuff and a starter set was around 300 bucks. Plus probably another 150 or so for paints, brushes, etc. Not to mention the hundreds upon hundreds of more dollars for more stuff to paint. Plus there's the expense if you want to build multiple armies. Like I used to enjoy playing tyranids, necrons and chaos space Marines, depending on how I felt for the day. Plus the Eldar have the coolest models IMO to paint with a lot of awesome appearance options. So yeah, 4 variants of a hobby that's expensive for one variant.
  26. 3 points
    mwarren

    Occult Blooded Occlusion Grimoire

    Mob work? Like... collecting money from businesses in exchange for protection? Doin' people in for messin' with Tony's money?
  27. 3 points
    Kimbo

    Kimbo's PR Log

    Day 2 - Hypertrophy Focus Morning A. High Hang Power Clean + Pause Split Jerk Worked up to 60x3+x3 Notes: I only ended up doing one top set because of time. B. Front Squat Warmup 50x10 Notes: I need to watch it when I bounce out of the hole - I'm shifting the weight onto the front of my feet at the bottom so my quads can do all the work. Going to eliminate the bounce and focus on control. The weight is really light right now, so better to fix it now vs later. Evening C1. Two Handed Alternating Landmine Press Warmup Bar+40x10@9.5 Notes: These kicked my ass. Turns out these are a great anti-rotation lift, and I felt them a lot in my upper titties. C2. Bentover Row to lower chest Warmup 80x10
  28. 3 points
    Tomahawk007

    Tomahawk HUGE update with a log

    Ya just not my style. Plus online dating is just ehhhh lol. Where I live probably doesn't help. It feels like I just see the same miserable women online. Ya that was his suggestion. Focus on what is on important right now. Live my life the best way I can and it will happen. Work on the things that came to my attention along the way. Ya usually I make an opportunity even if it shouldn't be one. Again it is easier said than done haha. Plus I would say a lot of that time I wasn't ready to change anything. So today was the first day of super busy Sundays haha. It includes church first service 9:00am to about 10:10am. Then go to Ignition(middle school ministry for second service) till about 12p. Then at 1:30pm I lead a Bible study for singles. That will usually go till about 3pm. Then there is small groups for middle schoolers and I was there at 5pm. That ends a little after 7:30pm. I decided to drink a Bang energy drink before middle school small groups haha. It was a little odd tonight because usually the girls attend well and boys kind of slack. At least that was the case last year and we do have a bit of a different group now. Tonight I think we had 12 boys and only 1 girl haha. I got the 7th and 8th grade boys. It honestly went really well. So much better than my experience last year with 6th graders haha. I think we just have a great group of students and they actually want to be there for the right reason. It was a lot of fun and encouraging. Nights like tonight make it easy to make the effort and show up for them. So that energy drink didn't wear off so when I got home I decided to go lift. When I got to the gym I just wasn't feeling getting back into Frankenstein squats or benching with a crap spotter. So I made another executive decision haha. This hypertrophy phase was just supposed to be a stop gap anyway. I was thinking maybe 4 to 6 weeks of it before switching to something else. I ended up doing this phase for 4 weeks which is long enough. I am going to do a blitz of snatch grip high pulls. https://thibarmy.com/high-pull-blitz/ So this is what I did tonight: 135*2 155*2 175*2 195*2 215*2 225*1 235*1 245*1 255*1 265*1 Back down to 245 for 5 sets of 1 rep
  29. 3 points
    Kimbo

    Tomahawk HUGE update with a log

    It is easier to say than it is to do. But your pastor is right. Just live your life and enjoy yourself, and you will meet someone along the way. Having said that, you should also not pass up an opportunity when one presents itself.
  30. 3 points
    Kimbo

    Vitamin D is anti-viral

    I could not remember where I had read it, but for some time now I've been using large doses of vitamin D whenever I feel a cold or a cold sore coming on, and it always seems to help. Found this today. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3308600/ Vitamin D and the anti-viral state Jeremy A. Beard, Allison Bearden, and Rob Striker Abstract Vitamin D has long been recognized as essential to the skeletal system. Newer evidence suggests that it also plays a major role regulating the immune system, perhaps including immune responses to viral infection. Interventional and observational epidemiological studies provide evidence that vitamin D deficiency may confer increased risk of influenza and respiratory tract infection. Vitamin D deficiency is also prevalent among patients with HIV infection. Cell culture experiments support the thesis that vitamin D has direct anti-viral effects particularly against enveloped viruses. Though vitamin D’s anti-viral mechanism has not been fully established, it may be linked to vitamin D’s ability to up-regulate the anti-microbial peptides LL-37 and human beta defensin 2. Additional studies are necessary to fully elucidate the efficacy and mechanism of vitamin D as an anti-viral agent.
  31. 3 points
    STENDEC

    Tomahawk HUGE update with a log

    Ummm....isn't that exactly what it is? You go on a date in order to get to know the person better?
  32. 3 points
    Don't take this the wrong way, but your church dating isn't going so well, either...
  33. 3 points
    Definitely too good to be true. No magic bullets here. Dopaminergic function isn't a 1-dimensional variable. Extended abuse over long periods of time will trigger a multitude of compensatory changes. The changes extend far beyond basic "levels" of dopamine in the brain, which might very well be close to baseline in someone suffering through withdrawal symptoms. Unfortunately, there is no easy button to reset all of these changes overnight. The good news is that the brain is quite good at healing itself given enough time away from the substance. That's the real magic ingredient you need to find: Time away from the substance. I've watched several friends work their way back out of addiction problems. The common theme to their success stories was changing their life situation to avoid the things that triggered their relapses. One friend moved to another country and got a job in a totally different industry. Another friend went all-in on talk therapy to develop healthy coping strategies and be accountable to someone (his therapist). I think this is where your time and energy are best focused. As for ibogaine: That Selfhacked blurb doesn't seem to match the PubMed article. The PubMed article shows that Ibogaine itself is a DAT inhibitor, which will increase extracellular dopamine levels while you're taking it. It doesn't say that Ibogaine resets anything. This is my biggest problem with Ibogaine: The hype seems to have surpassed reality, which is setting research up for disappointment. It's an interesting compound, but it's not a magic bullet, and it's not the safest compound. Ibogaine is associated with quite a few patient deaths.
  34. 3 points
    STENDEC

    Tomahawk HUGE update with a log

    They have this app for your phone....it's called Tinder, or maybe Grinder, I think...you can use it to meet other people who are interested in dating. I don't know how popular it is but something like that might be worth a try...
  35. 3 points
    Growth Factor

    The Power of Androgens

    Blame the abstract, though tbf the paper really should have been titled "Anabolic Steroid Toxicology". The paper definitely dives into toxicological musings of AAS and explores molecular, histological, behavioral, and physiological changes in response to AAS well beyond the things some of us have taken/do take AAS for. Here's a brief example. History and Physical Cardiovascular signs of anabolic steroid toxicity[19]: Hypertension secondary to elevated systemic vascular resistance Hypercoagulative state which may result in intracardiac thromboses, venous thromboses Direct myocardial toxicity and pro-inflammatory biomarker profile, which may result in non-ischemic cardiomyopathy, myocardial infarction, heart failure Dyslipidemia Erythrocythemia Accelerated coronary atherosclerosis Hepatic system signs of anabolic steroid toxicity[20]: Cholestasis NASH Direct liver toxicity Hepatic neoplasms Decreased SHBG Hepatomegaly Bile acid nephropathy Endocrine system signs of anabolic steroid toxicity: Acne Gynecomastia (males) Virilization (females) Irregular menses (females) Hypogonadism Decreased levels of HDL Premature epiphyseal closure Neuropsychiatric symptoms of anabolic steroid toxicity: Major depression Body dysmorphic syndrome Narcissistic personality disorder Aggression Dependence Anxiety Bipolar depressive disorder Suicidal tendencies Decreased pattern recognition Just about the only thing on this list that we would not consider a toxic side effect of taking AAS would be increased aggression, especially if you personally opted for a more androgenic steroid for strength gains vs. size gains.
  36. 3 points
    STENDEC

    The Power of Androgens

    Anabolic Steroid Toxicity. AuthorsMiddlebrook I1, Schoener B2. StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2019-. 2019 Jun 19. Excerpt Androgenic-anabolic steroids (AAS) are widely missed worldwide as performance-enhancing agents. The use of AAS started in competitive sports and spread to non-competitive athletes. The World Anti-Doping Agency banned AAS since the 1950s and has continued adding new methods and new variations of AAS. Currently, the CDC estimates that the majority of AAS users are adolescent males. The hypothalamus is the integrating center for the reproductive axis (HPG). It receives signals from the amygdala, olfactory, and visual cortex. Gonadotropin-releasing hormone (GnRH) then gets released into a venous portal system which carries it to adenohypophysis of the pituitary gland. In addition to signals from the CNS, humoral factors from the testes also play a role in modulating the release of GnRH. Gonadotropin-releasing hormone release is pulsatile, seasonal, and circadian. Levels of GnRH are highest during spring and in the morning with peaks occurring every 90 to 120 minutes. Once released, GnRH acts on the pituitary gland and promotes the production and release of luteinizing hormone (LH) and to a lesser extent, follicle stimulating hormone (FSH). Luteinizing hormone, in turn, acts on Leydig cells in the testes, which are the site of production of most of the endogenous androgens. Androgen production also occurs in the adrenal cortex and the conversion of androstenedione peripherally. Testosterone, in turn, inhibits the production of GnRH in the hypothalamus. Testosterone is a 19-carbon steroid and is the most potent endogenous androgen. As such, it is the basis of most AAS. Addition of various functional groups to this basic 19-carbon structure changes androgenic, anabolic, and toxicity profiles of AAS. Testosterone and other AAS act to increase muscle hypertrophy through modulating androgen receptor and its interaction with co-activators. It also increased muscle hypertrophy through modulation of receptor expression through intercellular metabolism, an anti-catabolic effect, by interfering with glucocorticoid receptor expression and various genomic and non-genomic pathways that act on the central nervous system. Studies of long term AAS users showed an increase in muscle fiber hypertrophy. Both Type I and Type II had significant hypertrophy. Even though Type II muscle fibers compose the majority of muscle mass in power-lifters, it was Type I fibers that enlarged the most with a 33% increase in size. Additionally, Type II fibers require a lesser dose of testosterone 300 mg vs. 600 mg for Type I to exhibit hypertrophy. One of the critical mechanisms by which AAS induces muscle hypertrophy is by increasing synthesis of contractile proteins. Injections (IM) of 200 mg of testosterone enanthate increased synthesis two-fold by increasing the rate at which amino acids underwent reuse, while protein turnover rate was unchanged. Each muscle fiber contains multiple myonuclei that can support a certain level of protein synthesis. With resistance training, these myonuclei increase in size and can support an increase in protein synthesis and cross-sectional area of a muscle fiber. On average, this increase is no more than 26% for Type II muscle fiber, which is termed “ceiling theory,” however, with AAS supplementation, researchers observed a significant increase of 36%. This effect is even higher for Type I muscle fibers. Short term administration of androgenic-anabolic steroids (300 mg per week for 20 weeks) increases the number of muscle satellite cells; this is thought to be because testosterone promotes satellite cell proliferation and entry into the cell cycle. As these cells enter the cell cycle, some daughter cells don’t differentiate and become quiescent cells. Other satellite cells while dividing may become new myonuclei or proceed to form new myotubules.[3] While the exact mechanism remains unclear, murine models showed that testosterone-treated C3H 10T1/2 pluripotent mesenchymal cells showed increases in MyoD and myosin heavy chains. Testosterone supplementation is a potent regulator of lipolysis via influencing catecholamine signal transduction. Testosterone also inhibits adipocyte precursor cells from differentiation.[5] Finally, there may be an androgen receptor-independent pathway through which testosterone may act. AAS may work on G-protein coupled receptor at the plasma membrane, which would increase Ca2+ concentration and activate ERK1/2 kinases, which then would phosphorylate transcription factors. FFT
  37. 3 points
    Emperor G_D

    Old Powerlifters don't just die...

    Thanks, and yes. I'm trying to do things like I did last year. Real basic-lean meat, vegetables, beans, fruit. Worked a year ago. It will work again if I just get into a pattern.
  38. 3 points
    Ras

    Nature sucks and is useless: A Metareview

    A small effect was found for reduction in depressive mood following exposure to the natural environment. However, the high risk of bias and low quality of studies limits confidence in the results. The variation in effect size also remains largely unexplained. It is recommended that future studies make use of reporting guidelines and aim to reduce the potential for bias where possible. https://arxiv.org/ftp/arxiv/papers/1907/1907.10013.pdf
  39. 3 points
    Pave it over.
  40. 3 points
    Ras

    Hold The Peppers

    And yet: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5321461/ https://www.ncbi.nlm.nih.gov/pubmed/27079706 https://www.ncbi.nlm.nih.gov/pubmed/28225806 https://www.ncbi.nlm.nih.gov/pubmed/19428784 Rats blablabla vs. Epidemiology blablabla. Science stumbles forever forward.
  41. 3 points
    STENDEC

    Resurrection of Blu

    You would need to tie an anvil between your legs to compete at 220 Blu....
  42. 3 points
    Emperor G_D

    One (New) Direction

    Most people cannot keep their arms up over their head while squatting ATG/A2G/ASS(hole)-to-GRASS(hole). As soon as your hips start to drop, many people hunch their shoulders and their arms come forward and down. It takes some amount of work to coordinate the top and bottom halves of your body.
  43. 3 points
    mwarren

    Resurrection of Blu

    Say no to butt wink
  44. 3 points
    Ras

    Occult Blooded Occlusion Grimoire

    All is well in keto/VLC land. Big shout out to @STENDEC, @mwarren and especially @Kimbo for the inspiration on OH squats. Have been using bands from a pull-up bar to alternately pull back/pull forward and holy shit, immediate difference in my brain learning what needs to fire when.
  45. 3 points
    mwarren

    One (New) Direction

    I did, and I knew you'd add them in sooner or later lol Overhead squats are extremely hard for most people. If you're really mobile and have great balance, then you probably don't understand. The shoulder, t-spine, hip, and ankle mobility are all being tested at their terminal end ROMs. I do them with a broomstick as one of my mobility drills, but I doubt I could go over 100lbs without putting some serious work into it. Even on front squats, you can cheat your posterior chain into taking more of the load than it should be, but this is impossible with overhead squats. Either your position is perfect and you're using the shit out of your quads, or that bar is gonna dump forward.
  46. 3 points
    Burton

    Any advantage: BCAA vs PRO?

    yeah, I don't think you can eat there without hitting at least 1500 calories, and that's eating "healthy" foods with no flavorings added what so ever. I one time ate there without any mindfulness of how many calories I was taking in, went home and did the math with the help of their nutritional info chart. I think it came out at 5900 calories? If I recall, it was a salad, fish and chips with an extra side of mac and cheese, a piece of cheesecake and some kind of drink that likely had fruit juice in it. I was all like "damn, wtf" then all I could do was laugh and such. I felt so very american in that moment. In a way that I've yet to surpass.
  47. 3 points
    Sanction

    Kimbo's PR Log

    This is why I don't do cardio. I don't want to suddenly lose all my bodyfat.
  48. 2 points
    Sanction

    Tomahawk HUGE update with a log

    Quick, give her my contact info plz!
  49. 2 points
    mwarren

    Resurrection of Blu

    Well, my bench grip keeps moving in a little each week lol. Guess I'm just more comfortable with a close grip these days. No pec pain with a close grip (pinky on lines) and low bar touch with a quick J pattern. It works, whatever. Bamboo Bench 45X20 135X8 185X3 205X3X2 225X9 225X8 225X8 Pullup BW+45X5 grip 1 RPE 9 BW+45X5 grip 2 RPE 9 BW+45X5 grip 3 RPE 8 BW+45X5 grip 4 RPE 8 Listed RPEs to show the weirdest thing...they got easier Press 135X5X3 135X8 I feel like my triceps are always going to be shot by the time I get to these Supine DB Row 60X10 60X8X3 Strict Alternating Hammer Curl 45X10 35X10 25X16 Face Pull+Press 50X10 Moving in the right direction. Weight has gotten up to 190ish and stalled around there. I'm going to try to get up to 200 and compete at 198. If I can get my weight up more, I'd like to compete at 220 but looking at national level competitors in that class, I'll need a lot more muscle weight on me than what is practical in this time frame. Maybe next year.
  50. 2 points
    STENDEC

    Resurrection of Blu

    Put the transdermal in your armpits. Unless you are doing something funky, the chance of transference is next to nothing.
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