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Introduction
Protocol For Fat Loss: (Zero-Cost) PDF Available At: thecoldplunge.com
Why We Have A Brain
How Muscles Move, Making & Using Muscle Energy: Making ATP
The “Burn” Is Not Lactic Acid. Lactate: A Buffer (Prevents Acidity), Fuel, & Hormone
Leveraging Lactate To Enhance Brain Function
Neurogenesis (New Neurons) & Exercise: Not Much, In Humans… Which Is Good.
How To Contract Muscles, Make Them Bigger and/or Stronger: Henneman’s Principle
What Makes Muscles To Grow? Stress, Tension, & Damage; Myosin Balloons
Getting Stronger Versus Muscle Growth: Distributed Versus Local Effort
How Much Resistance Should (Most) People Use? (30-80% Range) & Specific Goal
10% Of Resistance Training Should Be To “Failure”, the Rest Should End “Near” Failure
How Long Should Weight Training Sessions Last
Training Duration & Volume
Customizing Training; 1-6 Month Experiments; Key Elements Summarized
The Optimal Resistance Training Protocol To Optimize Testosterone Release
How Quickly To Complete Repetitions; Interset Rest Times & Activities; Pre-Exhaustion
Carbon Dioxide Tolerance Test For Assessing Recovery
How & When To Use Cold Exposure To Enhance Recovery; When To Avoid Cold
Antihistamines & Anti-Inflammatory Drugs: Can Be Problematic/Prevent Progress
Ensuring Proper Nerve-Muscle Firing: Sodium, Potassium, Magnesium
Beta-Alanine, Beet Juice; Note About Arginine & Citrulline & Cold Sores
Nutrition: Protein Density: Leucine Thresholds; Meal Frequency
Leveraging Weight Training & Rest Days To Optimize Cognitive Work
More Information Resources, Subscribing (Zero-Cost) To Support