#2581 Entonces que es o que te parece que es lo óptimo para hipertrofia y sostenible?
Curiosidad, no lo digo a malas, que siempre se ve lo mismo.
#2582 Pues como seguimos sin saber que es lo realmente más efectivo, yo apuesto por la Periodización diaria ondulante. Dentro de un mismo microciclo días de poco volumen y alta intensidad (%RM), alto volumen y poca intensidad e intermedios. Con el hecho de trabajar en varios rangos te aseguras de ganar y mantener adaptaciones de esos rangos, ya luego en función de tus intereses/deporte te centrarías más en un tipo de trabajo u en otro.
Acumular volumen, sobrecarga progresiva, fallo - 23, descargas. Nada de trabajar en rangos bajos para durar muchos años en esto. Simple y para todos.
Effects of Excessive Dietary Phosphorus Intake on Bone Health.
The purpose of this review is to provide an overview of dietary phosphorus, its sources, recommended intakes, and its absorption and metabolism in health and in chronic kidney disease and to discuss recent findings in this area with a focus on the effects of inorganic phosphate additives in bone health.
Intermittent Fasting Promotes White Adipose Browning and Decreases Obesity by Shaping the Gut Microbiota.
While activation of beige thermogenesis is a promising approach for treatment of obesity-associated diseases, there are currently no known pharmacological means of inducing beiging in humans. Intermittent fasting is an effective and natural strategy for weight control, but the mechanism for its efficacy is poorly understood. Here, we show that an every-other-day fasting (EODF) regimen selectively stimulates beige fat development within white adipose tissue and dramatically ameliorates obesity, insulin resistance, and hepatic steatosis. EODF treatment results in a shift in the gut microbiota composition leading to elevation of the fermentation products acetate and lactate and to the selective upregulation of monocarboxylate transporter 1 expression in beige cells. Microbiota-depleted mice are resistance to EODF-induced beiging, while transplantation of the microbiota from EODF-treated mice to microbiota-depleted mice activates beiging and improves metabolic homeostasis. These findings provide a new gut-microbiota-driven mechanism for activating adipose tissue browning and treating metabolic diseases.
http://www.sciencedirect.com/science/article/pii/S1550413117305041
#2586 Ese artículo tiene una página en reddit: https://www.reddit.com/r/science/comments/70rtry/intermittent_fasting_promotes_white_adipose/
Por lo que veo hay varias experiencias que hablan a favor del IF 16/8 y similares. ¿Alguna experiencia por aquí?
#2587 A mi me parece muy muy buena opción, sobretodo si tiendes a comer más de la cuenta, es una forma de reducir kcal sin darte cuenta, yo tras mucho tiempo (años) he dejado de hacerlo porque descanso de pena y estoy intentando quitar cosas "estresantes" como el ayuno (aunque no tengo claro que estrese demasiado, pero he leido science-magufadas de la fatiga adrenal y quería probar).
http://suppversity.blogspot.com.es/2017/09/cyclic-dieting-22-onoff-drops-123-vs.html
Lectura bastante interesante.
International society of sports nutrition position stand: nutrient timing.
https://www.ncbi.nlm.nih.gov/pubmed/28919842
Ingesting a 20-40 g protein dose (0.25-0.40 g/kg body mass/dose) of a high-quality source every three to 4 h appears to most favorably affect MPS rates when compared to other dietary patterns and is associated with improved body composition and performance outcomes.Consuming casein protein ( 30-40 g) prior to sleep can acutely increase MPS and metabolic rate throughout the night without influencing lipolysis.
Amino acid supplements and metabolic health: a potential interplay between intestinal microbiota and systems control.
https://genesandnutrition.biomedcentral.com/articles/10.1186/s12263-017-0582-2
Hay estudios "recientes" sobre la ventana metabólica? Los últimos que leí le quitaban importancia (incluso parece que algunos indicaban que ni si quiera existía como tal) , aún así por costumbre sigo teniendo la auto-obligación de meter carbos+protes conforme llego de entrenar, si no me quedo con la sensación de que el entrenamiento está a mitad 
#2594 https://www.ncbi.nlm.nih.gov/pubmed/28919842
Mientras no vuelvas a tener un entreno el mismo día o hayas entrenado en ayunas, el batido PWO lo veo bastante inútil.
Juraría que leí por el foro hace nada un estudio que revelaba que la pérdida de grasa localizada era posible si trabajabas previamente los músculos en plan con un entreno de piernas, y después cardio, que de este modo la pérdida era mayor en los músculos que previamente habían trabajado. Puede ser que lo leyera aquí o lo he soñado? Se sabe si es eso cierto o es un bulo?
Recién sacado del horno.
Comparison of Two Equated Resistance Training Weekly Volume Routines Using Different Frequencies on Body Composition and Performance in Trained Males.
#2601 cierto, habia pensado que dos dias era uno para torso y otro pierna, no se porque xd... de todas maneras no puedo ver el entrenamiento, tu puedes ?
Periodization: What the Data Say.
https://www.strongerbyscience.com/periodization-data/
Por si todavía no estaba claro.
Vitamin D and Male Sexual Function: A Transversal and Longitudinal Study
https://www.hindawi.com/journals/ije/2018/3720813/
In conclusion, our work shows that vitamin D is important for the wellness of male sexual function and that vitamin D administration improves sexual function. If our data will be further confirmed, vitamin D evaluation might be included in the near future in the clinical work-up protocol of male sexual dysfunction.
New training frequency study: 3x vs. 6x.
https://bayesianbodybuilding.com/training-frequency-3x-vs-6x/
Conclusion: Intermediate male trainees achieve the same or slightly better strength development and muscle growth if they train each muscle group 6x compared to 3x per week, even if they don’t allow themselves to perform more repetitions with the higher training frequency. For the average trainee that doesn’t want to train that often, rest assured that you can certainly achieve good progression already with ‘just’ 3 full-body workouts per week.
Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans
http://www.cell.com/current-biology/pdfExtended/S0960-9822(15)01577-8
Study proves ‘muscle memory’ exists at a DNA level
https://www.keele.ac.uk/pressreleases/2018/studyprovesmusclememoryexistsatadnalevel.php
Conclusions The results of the present systematic review and meta-analysis suggest a significant effect of RT frequency as higher training frequencies are translated into greater muscular strength gains. However, these effects seem to be primarily driven by training volume because when the volume is equated, there was no significant effect of RT frequency on muscular strength gains.
#2609 More evidence among resistance-trained individuals is needed as most of the current studies were performed in untrained participants.
