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Partial range of motion (ROM) training beats full ROM training for calf growth, new study finds A new study had 42 women train their calves with calf raises in a leg press in one of 3 ways: with full ROM, with only the initial ROM from a full stretch (25° dorsiflexion) to a neutral ankle position or with only the final ROM from a neutral ankle to ankle lock-out (or close to it: 25° plantarflexion). All 3 groups trained their calves 3x per week for 3 sets to failure at 15-20RM. After the 8-week training program, calf gastrocnemius muscle growth was greatest for the group performing partials in the stretched position, followed by #TeamFullROM, followed shortly after by the group too lazy to get a step when training their calves so they only got the top part of the ROM. The initial ROM group also gained strength faster than the full ROM group based on their volume load progression. Interestingly though, the final ROM group also gained strength faster than the full ROM group. These findings support an earlier study on leg extensions also finding that partials at longer muscle growths stimulate more gains than full ROM training. Evidence is mounting that stretch-mediated hypertrophy is king of the gains. Maximum mechanical tension at long muscle lengths seems to be key to stimulate maximum gains. However, before we abandon full ROM training, it's crucial to note these were untrained women. The calves are particularly susceptible to stretch-mediated hypertrophy. Earlier research has found significant muscle growth via the addition of sarcomeres in series - muscle lengthening - from nothing but static stretching, albeit very hardcore stretching protocols. This type of muscle growth is finite: muscles can only get so long. Thus, I would love to see this study replicated in well-trained individuals. In the meantime, I'm sticking with my calf jumps for extra-heavy calf raises with eccentric overloading to get that muscle splitting stretch. #calfraises #exercisescience #bodybuilding #fitnessscience #mennohenselmans #personaltrainer #personaltrainers #personaltraining #personaltrainerlife #personaltraineronline #personaltraineronline

ALLENAMENTO CON I PESI E LATTE AL CIOCCOLATO. UN'ALTERNATIVA ALLE PROTEINE POST-ALLENAMENTO
L'effetto di 8 settimane di allenamento combinato con pesi e consumo di latte al cioccolato sulla forza massimale, spessore muscolare, picco di potenza e massa magra su non allenati, maschi universitari.
L'obiettivo generale di questo studio era quello di investigare gli effetti combinati dell'assunzione di 500 ml di latte al cioccolato e pesi sulla forza massimale, spessore muscolare, picco di potenza e massa magra su soggetti non allenati, maschi universitari.
In conclusione, il consumo di latte al cioccolato (500 ml) con un alto contenuto proteico combinato insieme all'allenamento con i pesi ha fornito aumenti superiori in termini di spessore muscolare, 1RM, composizione corporea, salto con contro-movimento, e picco di potenza.
Le scoperte dello studio hanno dimostrato l'effetto positivo della proteine a base di caseine (Latte al cioccolato) e l'allenamento con i pesi sulla prestazione muscolare.
Il consumo di latte al cioccolato ha più effetti positivi sulla forza muscolare quando combinato con l'allenamento con i pesi e dovrebbe essere considerato un adeguato supplemento post-esercizio. Ulteriore ricerca potrebbe essere condotta con un maggior numero di partecipanti, di età differenti e una durata più lunga dello studio.

The effect of 8-weeks of combined resistance training and chocolate milk consumption on maximal strength, muscle thickness, peak power and lean mass, untrained, university-aged males - PubMed The overarching aim of this study was to investigate the combined effects of chocolate milk consumption (500 mL) with 8-week of resistance training on muscle hypertrophy, body composition, and maximal strength in untrained healthy men. A total of 22 Participants were randomly divided into two experi...

1. Quante volte a settimana o microciclo devo allenare i gruppi muscolari?
2. Cosa ha scoperto la scienza a riguardo?
3. Cosa portarci a casa per diventare sempre più bravi e ottenere risultati migliori?
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Frequenza d'Allenamento parte 1 Quante volte a settimana o a microciclo mi devo allenare?Quante volte a settimana o a microciclo devo allenare i gruppi muscolari?Cosa ha scoperto la scienza...