Скачать или смотреть PART III: 3 Steps To More Muscle (just for men over 40)

In this video (Part III), we're going to be continuing our series on how to build more muscle with science, especially for men over 40.

We're going to be talking about the mind muscle connection, concentric and eccentric contraction and the use of an effective warm-up process.

Through this discussion we well learn how to optimise each one for muscle stimulation and growth.

DISCLAIMER: This video is for general gym motivation / bodybuilding motivation and does not take into consideration your personal situation. It is recommended that you consult a physician and / or personal trainer before starting any exercise or workout program.

CHAPTERS
0:24 Mind muscle connection
3:11 Lengthening (eccentric) contraction & repetition speed
5:15 Effective warm-up procedure
8:09 Conclusion

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🍫 Workout Supplements I use (EPN SUPPLEMENTS): 👉🏽 https://ep-nutrition.com/?aff=9017 - use Code RYANFIT for discounts

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VIDEO RECOMMENDATIONS
Need help to gain a better understanding on how you SHOULD be thinking to optimise your training and development, then hit play on this one!
👍🏽 Part 1: 4 Ways To Build Muscle After 40 And Avoid Overtraining: 👉🏽   • Part I: 4 Ways To Build Muscle & Avoid Ove...  
👍🏽 Part 2: Are You Overtraining? Studies Confirm The Optimal Training Volume 👉🏽    • Part II: Are You Overtraining? Men Over 40  

Want a CHALLENGING 20 minute Full Body EMOM HIIT Workout? Check out:
👍🏽 Home EMOM Workout: EMOM HIIT Workout For Men Over 40: 👉🏽    • Home EMOM Workout: EMOM HIIT Workout For M...  

Want an EPIC 20 minute HIIT workout that doesn't require ANY equipment? Check out:
👍🏽 20-Minute Full Body HIIT Workout: 👉🏽    • 20-Minute Full Body HIIT: No Equipment, No...  

Want another HIIT workout that you can do in less time? Check out:
👍🏽 10 Minute Full Body Dumbbell Workout: 👉🏽    • Level up your fitness in just 10 minutes: ...  

Bored with doing the same workout routines? Take a look at these FULL BODY HIIT WORKOUT IDEAS for inspiration and something different to spark your next training day!:
👍🏽 HIIT Workout Ideas: 👉🏽    • HIIT Workout Ideas  

RESEARCH STUDIES
Schoenfeld, Brad J. The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. Journal of Strength and Conditioning Research 24(10):p 2857-2872, October 2010. | DOI: 10.1519/JSC.0b013e3181e840f3

Fradkin, Andrea J1; Zazryn, Tsharni R2; Smoliga, James M3. Effects of Warming-up on Physical Performance: A Systematic Review With Meta-analysis. Journal of Strength and Conditioning Research 24(1):p 140-148, January 2010. | DOI: 10.1519/JSC.0b013e3181c643a0

CHURCH, J. BRIAN; WIGGINS, MATTHEW S.; MOODE, F. MICHAEL; CRIST, RANDALL. Effect of Warm-Up and Flexibility Treatments on Vertical Jump Performance. Journal of Strength and Conditioning Research 15(3):p 332-336, August 2001.

Moore DR, Phillips SM, Babraj JA, Smith K, Rennie MJ. Myofibrillar and collagen protein synthesis in human skeletal muscle in young men after maximal shortening and lengthening contractions. Am J Physiol Endocrinol Metab. 2005 Jun;288(6):E1153-9. doi: 10.1152/ajpendo.00387.2004. Epub 2004 Nov 30. PMID: 15572656.

Shepstone TN, Tang JE, Dallaire S, Schuenke MD, Staron RS, Phillips SM. Short-term high- vs. low-velocity isokinetic lengthening training results in greater hypertrophy of the elbow flexors in young men. J Appl Physiol (1985). 2005 May;98(5):1768-76. doi: 10.1152/japplphysiol.01027.2004. Epub 2005 Jan 7. PMID: 15640387.

Snyder, Benjamin J.1; Fry, Wesley R.2. Effect of Verbal Instruction on Muscle Activity During the Bench Press Exercise. Journal of Strength and Conditioning Research 26(9):p 2394-2400, September 2012. | DOI: 10.1519/JSC.0b013e31823f8d11

Yildiz S, Gelen E, Çilli M, Karaca H, Kayihan G, Ozkan A, Sayaca C. Acute effects of static stretching and massage on flexibility and jumping performance. J Musculoskelet Neuronal Interact. 2020

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