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| Training Program Training Programs @ StayLimy.comNews| 08/21 | Chocalate Milk just as good as Gatorade: increases Lean Muscle after Weight Training
Yet another fun research program. Two groups were taken through a 10 week resistance training program using either carbs (gatorade) or low fat chocolate milk (kroger). Directly after the workout both groups got 5kcal/kg bodyweight worth of liquid, either a sports drink or the low fat chocolate milk. Simple sugars (maltodextrin,dextrose) are usually consumed immediately after weight training because they increase lean muscle mass, because they help the muscle recover faster and let them grow faster. So how does low fat chocolate milk do? Note that low fat chocolate milk has a lot of normal sugar in it. Muscle strength in both groups 44% Percent body fat 8% lowerFat-free soft tissue mass 2% (m | | 07/26 | Training: Train just 1 leg, get the other free
In a study to compare the effects of Eccentric versus Concentric Training on Thigh Muscle Strength and EMG researchers found a very funny and interesting effect. Different people were asked to train 1 leg a certain way for 10 weeks, 3 days a week. After 10 weeks their untrained leg was stronger too!"Interestingly, with both types of training there were specific cross-education effects, that is, action type and velocity specific increases in strength occurred in the contralateral, untrained, leg, accompanied by a specific increase in eccentric to concentric EMG ratio after eccentric training."So when training just one side your other side will get stronger too. This makes it very interesting | | 07/20 | Basketball Vertical Jump, Anaerobic Power and Shooting Accuracy after Strength Training
Worried that your shooting skills, jump power and height are affected by a strenght training program? A new study suggests that you can just go ahead and get stronger.The strength training session on a lift day was a full-body workout and included 7 exercises performed in 3–6 sets at loads ranging from a 5 to 12 repetition maximum. After 6 hours vertical jump, anaerobic power and shooting accuracy were measured and compared with a non workout day. No difference. Journal of Strength and Conditioning Research: Vol. 18, No. 3, pp. 422–425. | | 07/12 | Basketball Plyometrics: Jumping Exercises, training program
A standard jumping exercise for basketball plymotrics is the "touch the rim" jump exercise.It's easy, simply stand close to the basket and jump and try to touch the rim. The first few weeks try focussing on keeping your balance. Don't try to jump as high as possible. Balance and jumping and landing from the same spot is most important. After you get your balance sorted out start jumping as high as possible. (increase jumps each training session!)1st week: 1-2 sets of 4 - 10 jumps2nd week: 2-3 sets of 6 - 12 jumps3rd week: 3-4 sets of 6 - 12 jumps4th week 4-6 sets of 10 - 14 jumps5th week: rest6th start as week 1 but increase a little | | 06/17 | Basketball: Weight Lifting and Strength Training for 3 point shooting |
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| Strength Training Recovery Drink: Sugar just as good as Whey, Creatine and Sugars
New research from the Mississippi State University (Nutrition. 2004 May;20(5):420-7) has shown that taking plain sugars after your strength training workout will give you just as good results as takin | Weight lifting: training for Muscle Mass VS Muscle Strength
Muscle Mass is related to Muscle Strength as your weight is to the amount of muscle you have. It might be related, but it sure isn't always related. And this is exactly were most people go wrong when | 15 week Power Training, 8% more power, more efficient muscles
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| Chocalate Milk just as good as Gatorade: increases Lean Muscle after Weight Training
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| Basketball Vertical Jump, Anaerobic Power and Shooting Accuracy after Strength Training
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