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This episode is without doubt one of the chapters of the brand new second version of my bestselling e book for skilled weightlifters, Past Greater Leaner Stronger, which is dwell now at www.bblsbook.com.
On this e book, you’ll be taught science-based and time-proven formulation for consuming and coaching that’ll enable you shatter muscle and energy plateaus, set new private information, and construct your greatest physique ever.
And higher but, you’ll do it with out following restrictive or unique diets, placing in lengthy hours on the health club, or doing crushing exercises that depart you aching from tip to tail.
Additionally, to have fun this momentous event, I’m gifting away over $6,000 of superb goodies, together with . . .
- 30-minute Zoom name with yours unruly
- Vitamix blender
- WHOOP health tracker
- $200 Lululemon reward card
- One month of Legion VIP teaching
- Inzer weightlifting belt
- And rather more . . .
All it’s a must to do for an opportunity to win is…
- Head over to bblsbook.com, and purchase a replica of BBLS 2.0 (any format)
- Ahead the receipt e-mail to [email protected]
. . . and voila, you’re entered within the giveaway.
You need to act quick, although, as a result of the launch bonanza ends and the winners can be chosen on October sixteenth.
You may also enhance your possibilities of profitable by shopping for further copies of the e book (any codecs). Particularly . . .
- When you purchase 3 copies, you’ll get 5 giveaway entries (+400% probability to win).
- When you purchase 5 copies, you’ll get 8 giveaway entries (+700% probability to win).
- When you purchase 10 copies, you’ll get 15 giveaway entries (+1400% probability to win) plus an autographed copy of the e book.
So, for example, should you purchase the paperback, e-book, and audiobook, you’ll get 5 entries to win, and should you purchase 3 paperbacks in addition to the e-book and audiobook, you’ll get 8 entries, and so forth.
And what are you going to do with further books, you’re questioning?
You could possibly give them to your exercise buddies, donate them to your native library, hurl them at disagreeable youngsters, I don’t know—there are such a lot of choices when you concentrate on it.
Anyway, to be taught extra in regards to the giveaway and get your copy of Past Greater Leaner Stronger 2.0, head over to www.bblsbook.com.
Alright, let’s get to the episode.
Oh and should you like this episode and need to get notified when a brand new one goes dwell, head on over to Spotify, iTunes, Stitcher, YouTube, Soundcloud, Podbean, or Google Play and subscribe.
Lastly, if you wish to help the present, please drop a quick review of it over on iTunes. It actually helps!
Timestamps:
6:37 – What’s a coaching plateau?
8:07 – What causes plateaus?
15:51 – Poor diet and the way it contributes to plateaus
18:42 – How a lot carbohydrate ought to I be consuming to maximise muscle development?
20:27 – Poor restoration and the way it contributes to plateaus
26:08 – How do you break by way of a plateau?
44:51 – Is your coaching correctly periodized?
48:38 – Lack of correct sleep and the way it contributes to plateaus
52:08 – Are you consuming sufficient?
55:24 – Are you deloading sufficient?
58:52 – Are you utilizing good kind?
1:02:00 – Are you doing an excessive amount of cardio?
Talked about on the present:
Beyond Bigger Leaner Stronger 2.0
What did you consider this episode? Have anything to share? Let me know within the feedback under!
+ Scientific References
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- Wilson, J. M., Marin, P. J., Rhea, M. R., Wilson, S. M. C., Loenneke, J. P., & Anderson, J. C. (2012). Concurrent training: A meta-analysis examining interference of aerobic and resistance exercises. Journal of Strength and Conditioning Research, 26(8), 2293–2307. https://doi.org/10.1519/JSC.0b013e31823a3e2d
- Frøsig, C., & Richter, E. A. (2009). Improved insulin sensitivity after exercise: Focus on insulin signaling. Obesity, 17(SUPPL. 3). https://doi.org/10.1038/oby.2009.383
- Slater, G. J., Dieter, B. P., Marsh, D. J., Helms, E. R., Shaw, G., & Iraki, J. (2019). Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training. In Frontiers in Nutrition (Vol. 6, p. 131). Frontiers Media S.A. https://doi.org/10.3389/fnut.2019.00131
- Garthe, I., Raastad, T., Refsnes, P. E., & Sundgot-Borgen, J. (2013). Effect of nutritional intervention on body composition and performance in elite athletes. European Journal of Sport Science, 13(3), 295–303. https://doi.org/10.1080/17461391.2011.643923
- Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., Dinges, D. F., Gangwisch, J., Grandner, M. A., Kushida, C., Malhotra, R. K., Martin, J. L., Patel, S. R., Quan, S. F., Tasali, E., Twery, M., Croft, J. B., Maher, E., Barrett, J. A., … Heald, J. L. (2015). Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep, 38(6), 843–844. https://doi.org/10.5665/sleep.4716
- Samuels, C. (2008). Sleep, Recovery, and Performance: The New Frontier in High-Performance Athletics. In Neurologic Clinics (Vol. 26, Issue 1, pp. 169–180). Neurol Clin. https://doi.org/10.1016/j.ncl.2007.11.012
- Reilly, T., & Piercy, M. (1994). The effect of partial sleep deprivation on weight-lifting performance. Ergonomics, 37(1), 107–115. https://doi.org/10.1080/00140139408963628
- Bagley, J. R., McLeland, K. A., Arevalo, J. A., Brown, L. E., Coburn, J. W., & Galpin, A. J. (2017). Skeletal Muscle Fatigability and Myosin Heavy Chain Fiber Type in Resistance Trained Men. Journal of Strength and Conditioning Research, 31(3), 602–607. https://doi.org/10.1519/JSC.0000000000001759
- Fonseca, R. M., Roschel, H., Tricoli, V., De Souza, E. O., Wilson, J. M., Laurentino, G. C., Aihara, A. Y., De Souzaleão, A. R., & Ugrinowitsch, C. (2014). Changes in exercises are more effective than in loading schemes to improve muscle strength. Journal of Strength and Conditioning Research, 28(11), 3085–3092. https://doi.org/10.1519/JSC.0000000000000539
- Stone, M. H., O’Bryant, H. S., Schilling, B. K., Johnson, R. L., Pierce, K. C., Greg Haff, G., Koch, A. J., & Stone, M. (1999). Periodization: Effects of Manipulating Volume and Intensity. Part 2. Strength and Conditioning Journal, 21(3), 54–60. https://doi.org/10.1519/1533-4295(1999)0212.0.co;2
- Williams, T. D., Tolusso, D. V., Fedewa, M. V., & Esco, M. R. (2017). Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis. In Sports Medicine (Vol. 47, Issue 10, pp. 2083–2100). Springer International Publishing. https://doi.org/10.1007/s40279-017-0734-y
- Davies, T., Orr, R., Halaki, M., & Hackett, D. (2016). Effect of Training Leading to Repetition Failure on Muscular Strength: A Systematic Review and Meta-Analysis. In Sports Medicine (Vol. 46, Issue 4, pp. 487–502). Springer International Publishing. https://doi.org/10.1007/s40279-015-0451-3
- Gentil, P., Soares, S., & Bottaro, M. (2015). Single vs. Multi-joint resistance exercises: Effects on muscle strength and hypertrophy. Asian Journal of Sports Medicine, 6(2), 1–5. https://doi.org/10.5812/asjsm.24057
- Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. In Journal of Strength and Conditioning Research (Vol. 24, Issue 10, pp. 2857–2872). J Strength Cond Res. https://doi.org/10.1519/JSC.0b013e3181e840f3
- Amirthalingam, T., Mavros, Y., Wilson, G. C., Clarke, J. L., Mitchell, L., & Hackett, D. A. (2017). Effects of a modified German volume training program on muscular hypertrophy and strength. Journal of Strength and Conditioning Research, 31(11), 3109–3119. https://doi.org/10.1519/JSC.0000000000001747
- Vitale, K. C., Owens, R., Hopkins, S. R., & Malhotra, A. (2019). Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations. International Journal of Sports Medicine, 40(8), 535–543. https://doi.org/10.1055/a-0905-3103
- Lane, A. R., Duke, J. W., & Hackney, A. C. (2010). Influence of dietary carbohydrate intake on the free testosterone: Cortisol ratio responses to short-term intensive exercise training. European Journal of Applied Physiology, 108(6), 1125–1131. https://doi.org/10.1007/s00421-009-1220-5
- Achten, J., Halson, S. L., Moseley, L., Rayson, M. P., Casey, A., & Jeukendrup, A. E. (2004). Higher dietary carbohydrate content during intensified running training results in better maintenance of performance and mood state. Journal of Applied Physiology, 96(4), 1331–1340. https://doi.org/10.1152/japplphysiol.00973.2003
- Creer, A., Gallagher, P., Slivka, D., Jemiolo, B., Fink, W., & Trappe, S. (2005). Influence of muscle glycogen availability on ERK1/2 and Akt signaling after resistance exercise in human skeletal muscle. Journal of Applied Physiology, 99(3), 950–956. https://doi.org/10.1152/japplphysiol.00110.2005
- Snyder, A. C. (1998). Overtraining and glycogen depletion hypothesis. Medicine and Science in Sports and Exercise, 30(7), 1146–1150. https://doi.org/10.1097/00005768-199807000-00020
- Hearris, M. A., Hammond, K. M., Fell, J. M., & Morton, J. P. (2018). Regulation of muscle glycogen metabolism during exercise: Implications for endurance performance and training adaptations. In Nutrients (Vol. 10, Issue 3). MDPI AG. https://doi.org/10.3390/nu10030298
- Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. In Journal of Strength and Conditioning Research (Vol. 24, Issue 10, pp. 2857–2872). J Strength Cond Res. https://doi.org/10.1519/JSC.0b013e3181e840f3
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