Alpha Progression Podcast: Krafttraining, Muskelaufbau, Ernährung

Der Europameister im Natural-Bodybuilding, Patrick, im Interview:▹ Full Day of Eating▹ Optimale Zunahmerate▹ Patricks Makros▹ Intermittierendes Fasten▹ Intuitives Essen▹ Auswärts essen▹ Patricks SchwächenMehr zu Alpha Progression:https://alphaprogression.comhttps://facebook.com/groups/alphaprogressionhttps://instagram.com/alphaprogressionMehr zu Patrick:https://youtube.com/maajorahttps://instagram.com/patrick_teutsch

Warum ihr euch als Fortgeschrittene spezialisieren solltet.Mehr zu Alpha Progression:https://alphaprogression.comhttps://facebook.com/groups/alphaprogressionhttps://instagram.com/alphaprogressionQuellen:Schoenfeld et a. (2019): Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. https://ncbi.nlm.nih.gov/pubmed/30153194Brigatto et al. (2019): High Resistance Training Volume Enhances Muscle Thickness in Resistance-Trained Men. https://researchgate.net/publication/326055694_High_Resistance-Training_Frequency_Enhances_Muscle_Thickness_in_Resistance-Trained_MenAmirthalingam et al. (2017): Effects of a Modified German Volume Training Program on Muscular Hypertrophy and Strength. https://ncbi.nlm.nih.gov/pubmed/27941492Hackett et al. (2018): Effects of a 12-Week Modified German Volume Training Program on Muscle Strength and Hypertrophy – A Pilot Study. https://ncbi.nlm.nih.gov/pmc/articles/PMC5969184Episode 55: Wie viele Sätze pro Trainingseinheit für maximalen Muskelaufbau https://podcasts.apple.com/de/podcast/55-wie-viele-s%C3%A4tze-pro-trainingseinheit-f%C3%BCr-maximalen/id1267574353?i=1000432140492

Der Ernährungsexperte, Frank, im Interview:▹ Alkohol nach dem Training▹ Auswirkung einer Schilddrüsenunterfunktion auf den Kalorienverbrauch▹ Thermogener Effekt bei Protein schon eingerechnet?▹ Fleisch braten = krebserregend?▹ 4g/kg Protein pro Tag▹ Optimale Obst- und Gemüsemenge▹ Jeden Tag dasselbe essen = gesund?▹ Auswirkung von Milch auf das HautbildMehr zu Alpha Progression:https://alphaprogression.comhttps://facebook.com/groups/alphaprogressionhttps://instagram.com/alphaprogressionMehr zu Frank:https://taegerfitness.de/buch-salehttps://youtube.com/channel/UC46gc80_sMfxSCdDNHD37CAhttps://instagram.com/franktaeger

Mehr als nur Kalorienzählen.Mehr zu Alpha Progression:https://alphaprogression.comhttps://facebook.com/groups/alphaprogressionhttps://instagram.com/alphaprogressionQuellen:Episode 25: Abnehmen mit Erfolg! https://podcasts.apple.com/de/podcast/alpha-progression-podcast-krafttraining-muskelaufbau/id1267574353?i=1000400373116Episode 27: Zunehmen... und zwar richtig! Wie Ihr Eure Muskelaufbauphasen perfekt plant. https://podcasts.apple.com/de/podcast/alpha-progression-podcast-krafttraining-muskelaufbau/id1267574353?i=1000401992352

Der Physiotherapeut und Natural-Bodybuilder, Daniel, im Interview:▹ Training bei Verletzung▹ Foam-Rolling sinnvoll?▹ Verspannungen: Was tun?▹ Daniels Training: Split, Periodisierung etc.Mehr zu Alpha Progression:https://alphaprogression.comhttps://facebook.com/groups/alphaprogressionhttps://instagram.com/alphaprogressionMehr zu Daniel:https://open.spotify.com/show/545HIit89yio75jkEil7mJhttps://instagram.com/danielkbk_

Tracken lohnt sich!Mehr zu Alpha Progression:https://alphaprogression.comhttps://facebook.com/groups/alphaprogressionhttps://instagram.com/alphaprogression

Der Natural-Bodybuilder, Sepehr im Interview:▹ Wie viele Sätze pro Muskel?▹ Wie oft einen Muskel trainieren?▹ 2x täglich trainieren▹ Minimum-Effective-Volume pro Einheit▹ Satz- und RIR-Progression▹ Deloads▹ Hobbys neben dem BodybuildingMehr zu Alpha Progression:https://alphaprogression.comhttps://facebook.com/groups/alphaprogressionhttps://instagram.com/alphaprogressionMehr zu Brosep:https://youtube.com/channel/UCYbKyDZMx_Oj8vKJX65z6NQhttps://instagram.com/bro_sep

Ist eine vegane Ernährung am gesündesten?Mehr zu Alpha Progression:https://alphaprogression.comhttps://facebook.com/groups/alphaprogressionhttps://instagram.com/alphaprogressionQuellen:Annals of Internal Medicine (2019): Unprocessed Red Meat and Processed Meat Consumption: Dietary Guideline Recommendations From the Nutritional Recommendations (NutriRECS) Consortium. https://annals.org/aim/fullarticle/2752328/unprocessed-red-meat-processed-meat-consumption-dietary-guideline-recommendations-from?fbclid=IwAR3vhQ5e4O7EmpVEW64lbkyihEz41EX7i0618Ve-MCjDc_VIXfEsiaYKwG8Händel et al. (2019): Processed meat intake and chronic disease morbidity and mortality: An overview of systematic reviews and meta-analyses. https://pubmed.ncbi.nlm.nih.gov/31622423/Fraser (2009): Vegetarian diets: what do we know of their effects on common chronic diseases? https://ncbi.nlm.nih.gov/pubmed/19321569Haub et al. (2002): Effect of protein source on resistive-training-induced changes in body composition and muscle size in older men. https://ncbi.nlm.nih.gov/pubmed/12197993Hartman (2007): Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters. https://ncbi.nlm.nih.gov/pubmed/17684208Hevia-Larraín (2019): Does Exclusive Consumption of Plant-based Dietary Protein Impair Resistance Training-induced Muscle Adaptations? https://journals.lww.com/acsm-msse/Fulltext/2019/06001/Does_Exclusive_Consumption_of_Plant_based_Dietary.2367.aspx#pdf-linkVolek (2013): Whey protein supplementation during resistance training augments lean body mass. https://ncbi.nlm.nih.gov/pubmed/24015719Wilkinson (2007): Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverage. https://ncbi.nlm.nih.gov/pubmed/17413102Yifan (2012): Myofibrillar protein synthesis following ingestion of soy protein isolate at rest and after resistance exercise in elderly men. https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-9-57Curry (2008): The Gladiator Diet. https://archive.archaeology.org/0811/abstracts/gladiator.htmlMaruyama et al. (2010): Exposure to exogenous estrogen through intake of commercial milk produced from pregnant cows. https://ncbi.nlm.nih.gov/pubmed/19496976Barr und Rideout (2004): Nutritional considerations for vegetarian athletes. https://ncbi.nlm.nih.gov/pubmed/15212753

Der Gewinner der GNBF 2019, Philipp, im Interview:▹ Makros, Refeeds, Diätpausen▹ Full Day of Eating Diät vs. Bulk▹ Cardio und Schritte sammeln▹ Trainingsperiodisierung während der Diät▹ Mentale HerausforderungenMehr zu Alpha Progression:https://alphaprogression.comhttps://facebook.com/groups/alphaprogressionhttps://instagram.com/alphaprogressionMehr zu Philipp:https://instagram.com/philippsebald

Warum ihr keinen extra Armtag machen solltet, Planks keine gute Bauchübung sind, ihr euren Trizeps nicht mit Untergriff trainieren solltet und vieles mehr.Mehr zu Alpha Progression:https://alphaprogression.comhttps://facebook.com/groups/alphaprogressionhttps://instagram.com/alphaprogression