Daily Supplements that Protect your Neurons and Sharpen your Mind for Real Life. 🥼🧬
Miami Beach, FL
Joined November 2024
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Welcome to @NeuroZyn — science-backed formulas for unbreakable focus & recovery. NeuroLongevity Stack ships free → Neurozyn.com
NEUROZYN retweeted
Elbow/wrist pain?
>Switch a lot of your “bicep” movements to unilateral variations.
>Can allow better alignment with the joints so you can nail the bicep without issues.
>Bilateral movements “can” for some people like trying to force a square peg into a round hole.
Examples below:
1) Single arm dumbbell preacher curl
2)Single arm cable curl (facing stack)
3) Single arm cable curl (facing away from stack…shown in video)
4) Single arm cable preacher curl
5) Single arm high cable curl
In a small study, men who took 3 weeks off bench press after every 6 weeks of training ended up with about the same muscle and strength after 6 months as men who never stopped.
A few weeks off won't erase your work. Just get back under the bar.
Study: Ogasawara et al. 2013, European Journal of Applied Physiology pubmed.ncbi.nlm.nih.gov/2305…
NEUROZYN retweeted
As we progress through GPP, accumulation, and into intensification, we start incorporating more contrast training into our programming.
Contrast training pairs a heavier strength exercise with a mechanically similar explosive movement, allowing us to train high forces
A review of 11 studies found training at longer muscle lengths, whether full range or deep partials, grew quads, biceps and triceps better than short range lockout work.
Own the stretch. That is where a lot of the growth lives.
Study: Kassiano et al. 2023, Journal of Strength and Conditioning Research pubmed.ncbi.nlm.nih.gov/3666…
NEUROZYN retweeted
Years ago, as an aspiring exercise science student, I bought into the idea that consuming protein immediately after lifting weights was essential for maximizing muscle growth. However, as I delved more into the research, I became less convinced of its importance.
To gain greater clarity on the topic, I led a study to determine if pre- vs post-protein intake influenced results (PMID: 28070459). We randomized 21 resistance-trained men to consume 25 g of whey protein either immediately before or immediately after training. Participants followed a supervised resistance training program, 3 days/wk. Those consuming protein before training refrained from eating for at least 3 hours afterward.
After 10 weeks, results indicated no statistically significant differences between groups in muscle hypertrophy, strength gains, or body composition. The results are consistent with acute research showing similar anabolic responses to pre- vs post-exercise protein consumption (PMID: 16896166).
The takeaway: Our findings challenge the notion that protein must be consumed immediately after exercise to maximize muscular adaptations. Instead, they support a broader, more flexible peri-workout window in which protein consumed either before or after training can effectively support muscle growth.
It should be noted that the study had a relatively small sample, so the findings should be interpreted with appropriate caution. That said, results align with the broader literature on the topic.
Bottom line: Getting sufficient daily protein is a priority and is by far the most important nutritional consideration for muscle-building. Consuming protein around your workout can be beneficial, but there's no compelling reason to believe you need to slam a protein shake immediately after finishing your last set.
pubmed.ncbi.nlm.nih.gov/2807…
NEUROZYN retweeted
Bent Over Rows - working with 315 for sets of 8-10 here
I really focus on letting my entire back stretch out at the bottom when I perform these, the carryover to the squat and deadlift is outstanding as your back “catches” the weight.
A meta analysis of 8 studies found muscle growth was similar with rep durations anywhere from half a second to 8 seconds, as long as sets went to failure.
Super slow reps over 10 seconds may grow less. Pick a tempo you can control and push the set.
Study: Schoenfeld, Ogborn and Krieger 2015, Sports Medicine pubmed.ncbi.nlm.nih.gov/2560…
NEUROZYN retweeted
Interesting article on best practices for optimal hypertrophy pubmed.ncbi.nlm.nih.gov/4184… Shout out to @misraetel with Renaissance Periodization for making a video on this study
TLDR: ACSM’s resistance training update. takeaway from data from 30,000+ people and 137 reviews? The best program is the one you’ll actually stick with and most of the advanced rules are optional
What actually moves the needle
-Strength: ≥80% 1RM, full ROM, 2–3 sets, ≥2x/week
- Hypertrophy: ≥10 sets/muscle/week + eccentric emphasis
-Power: 30–70% 1RM and move it fast
-What doesn’t consistently matter: training to failure, machines vs free weights vs bands, complex periodization, time under tension, BFR(Blood Flow Restriction training).
-Bottom line: progressive RT (Resistance Training) on major muscle groups ≥2x/week with solid effort. Consistency > complexity.
#noexcuses #GOLIFT #Consistencywins
NEUROZYN retweeted
For your strongest athletes this does become more of a priority
A good way to get the design efficiency is to superset/tri-set assistance work with your Squat warm up sets
Example:
1A: Squat warm up sets 1-3
1B: Box Jump 3x3
1C: DB Incline Bench 3x8
2: Squat work sets alone
A meta analysis found drop sets built about as much muscle as traditional sets, but some protocols took half to a third of the time.
Short on time? Drop sets still grow the muscle.
NEUROZYN retweeted
Progressive overload ≠simply adding weight. Muscle hypertrophy requires sufficient mechanical tension, but strength gains also reflect neural and technical adaptations.
➡️not every workout needs a new personal best.
ovid.com/jnls/nsca-jscr/abst…
NEUROZYN retweeted
There is no shortage of people on social media lifting like absolute CLOWNS
That is exactly why we COME CORRECT and show y’all how to do things PROPERLY
Incline Chest Press Machine executed to perfection:
(All Warm Up + Working Sets included with video @ 1.7x speed)
A meta analysis of 29 studies found cluster sets and traditional sets built similar strength and similar muscle. Clusters just tended to leave people less fried during the session.
If unbroken sets wreck you, short rests inside the set still count.
NEUROZYN retweeted
No real difference in uptake. Creatine monohydrate is over 95% absorbed either way, and the stuff sitting undissolved in the glass is not lost, it dissolves in your stomach. The one thing that does move the needle is what you take it with: a carb or carb plus protein meal raises muscle creatine uptake via insulin (Green 1996, Steenge 2000). Dry scooping just risks inhaling it. Warm water dissolves it fully if the grit bothers you.
NEUROZYN retweeted
Paused barbell squats
This time long pauses, about 3 seconds at the bottom.
At normal speed, your muscles and tendons stretch on the way down and give you some rebound on the way up.
The longer you sit at the bottom, the less of that rebound you have left, so your legs and trunk have to produce more of the force to stand up. That's what I'm training with these.
I want to get stronger at the bottom of my squat, and I'm also using them to train my core and back.