Episoder
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Kaynaklar
https://pubmed.ncbi.nlm.nih.gov/32150878/
https://sandcresearch.medium.com/what-causes-delayed-onset-muscle-soreness-doms-d126d04bbb3a
https://pubmed.ncbi.nlm.nih.gov/30656173/
https://pubmed.ncbi.nlm.nih.gov/12783232/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1190584/
https://pubmed.ncbi.nlm.nih.gov/12617692 -
Kaynaklar
https://www.nature.com/articles/s41467-022-28735-5
https://pubmed.ncbi.nlm.nih.gov/389488/
https://pubmed.ncbi.nlm.nih.gov/1171045/
https://pubmed.ncbi.nlm.nih.gov/17193902/
https://pubmed.ncbi.nlm.nih.gov/17050215/
https://pubmed.ncbi.nlm.nih.gov/894528/
https://pubmed.ncbi.nlm.nih.gov/22168345/
https://pubmed.ncbi.nlm.nih.gov/11912073/
https://pubmed.ncbi.nlm.nih.gov/2128439/
https://pubmed.ncbi.nlm.nih.gov/12944322/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3922864/
https://pubmed.ncbi.nlm.nih.gov/28899879/
https://pubmed.ncbi.nlm.nih.gov/20878178/
https://pubmed.ncbi.nlm.nih.gov/24658221/
https://pubmed.ncbi.nlm.nih.gov/20012446/
https://www.mdpi.com/2411-5142/4/3/41/htm
https://pubmed.ncbi.nlm.nih.gov/21797891/
https://pubmed.ncbi.nlm.nih.gov/25281368/
https://pubmed.ncbi.nlm.nih.gov/16933054/
https://pubmed.ncbi.nlm.nih.gov/27135475/
https://pubmed.ncbi.nlm.nih.gov/27768503/
https://pubmed.ncbi.nlm.nih.gov/34284350/
https://pubmed.ncbi.nlm.nih.gov/881642/
https://pubmed.ncbi.nlm.nih.gov/31755823/
https://mennohenselmans.com/natural-muscular-potential-women/
https://mennohenselmans.com/the-effects-of-alcohol-on-muscle-growth/ -
Mangler du episoder?
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Eric Helms (2019) The Muscle and Strength Pyramid’te konu ile ilgili güzel bir diyagram hazırlamış.
-Soru: Platoya mı geldin?
—Hayır -> Hiç bir şeyi değiştirme.
—Evet -> Aşağıdaki sorulardan herhangi birine verdiğin cevap “hayır” mı?
—-8 saat üstü uyuyor musun? İhtiyacından fazla enerji alıyor musun? Protein alımın 1.6g/kg üstünde mi? RPE’yi tutturmakta zorluk çekiyor musun? Hareketleri/kasları en az 2 kez çalıştırıyor musun? Tekniğin iyi mi?
——Cevap “evet” ise -> Düzeltilmesi gerekenleri düzelt ve antrenmana devam et.
——Cevap “hayır” ise -> Salona gitmek zor mu geliyor? Uykun normalden kötü mü? Ağırlıklar/tekrarlar düşüyor mu? Hayat stresin eskisinden kötü mü? Ağrı-acın eskisinden kötü mü?
——-1’i dışında hepsine “hayır” diyorsan muhtemelen yeterince iyileşiyorsun. 2 veya daha fazlasına “evet” diyorsan muhtemelen yeterince iyileşmiyorsun.
———“Hayır” -> Geçici olarak hacmi düşür. 1 hafta hafif çalış. Performansın artmaya başladıysa hazırsın ama yorgunluğun kolayca tekrar artıyorsa ve plato devam ediyorsa deload ya da taperdan daha fazlasına ihtiyacın vardır. Genel olarak hacmi düşürmeyi ve antrenmanını tekrar düzenlemeyi değerlendir.
———“Evet” -> Hacmi hafifçe artır ve devam et. -
Kaynaklar
https://pubmed.ncbi.nlm.nih.gov/25739559/https://pubmed.ncbi.nlm.nih.gov/21289204/https://pubmed.ncbi.nlm.nih.gov/30558493/https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP272472https://pubmed.ncbi.nlm.nih.gov/31260419/https://pubmed.ncbi.nlm.nih.gov/30363041/https://pubmed.ncbi.nlm.nih.gov/30289872/https://pubmed.ncbi.nlm.nih.gov/32342648/https://pubmed.ncbi.nlm.nih.gov/35908200/ -
Bölümde Bahsedilen Görsel
https://ibb.co/vmxWJW8Kaynaklar
https://pubmed.ncbi.nlm.nih.gov/24768732/https://pubmed.ncbi.nlm.nih.gov/25009200/https://pubmed.ncbi.nlm.nih.gov/28072796/https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-020-03548-zhttps://pubmed.ncbi.nlm.nih.gov/17613504/https://pubmed.ncbi.nlm.nih.gov/25430861/https://pubmed.ncbi.nlm.nih.gov/11295915/https://pubmed.ncbi.nlm.nih.gov/32905720/https://pubmed.ncbi.nlm.nih.gov/7604347/https://pubmed.ncbi.nlm.nih.gov/19887021/https://pubmed.ncbi.nlm.nih.gov/23484826/https://pubmed.ncbi.nlm.nih.gov/16289310/https://pubmed.ncbi.nlm.nih.gov/26210309/https://pubmed.ncbi.nlm.nih.gov/17538084/https://pubmed.ncbi.nlm.nih.gov/24200407/https://pubmed.ncbi.nlm.nih.gov/27144851/https://pubmed.ncbi.nlm.nih.gov/34819061/https://pubmed.ncbi.nlm.nih.gov/24831502/https://pubmed.ncbi.nlm.nih.gov/32677528/https://pubmed.ncbi.nlm.nih.gov/32095908/https://pubmed.ncbi.nlm.nih.gov/28417234/https://pubmed.ncbi.nlm.nih.gov/16813774/https://www.bmj.com/content/373/bmj.n1581https://pubmed.ncbi.nlm.nih.gov/16462443/https://pubmed.ncbi.nlm.nih.gov/17202885/https://pubmed.ncbi.nlm.nih.gov/25844995/https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD010264.pub2/fullhttps://pubmed.ncbi.nlm.nih.gov/18287602/ -
00:00 - 36:00/Sohbet Muhabbet/36:01 - 01:08:21/Bileşik vs İzole Egzersizler/
Kaynaklar
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4592763/https://pubmed.ncbi.nlm.nih.gov/23537028/https://pubmed.ncbi.nlm.nih.gov/26244600/https://pubmed.ncbi.nlm.nih.gov/27677913/https://osf.io/preprints/sportrxiv/sg3wm/https://www.strongerbyscience.com/barbalho/https://pubmed.ncbi.nlm.nih.gov/27995535/https://journals.lww.com/nsca-scj/Abstract/2020/10000/Regional_Hypertrophy,_the_Inhomogeneous_Muscle.11.aspxhttps://pubmed.ncbi.nlm.nih.gov/8789568/https://pubmed.ncbi.nlm.nih.gov/23949789/https://pubmed.ncbi.nlm.nih.gov/33440446/https://pubmed.ncbi.nlm.nih.gov/24978835/https://pubmed.ncbi.nlm.nih.gov/34426558/https://pubmed.ncbi.nlm.nih.gov/27583444/https://pubmed.ncbi.nlm.nih.gov/31230110/https://pubmed.ncbi.nlm.nih.gov/27032805/https://pubmed.ncbi.nlm.nih.gov/30293403/https://pubmed.ncbi.nlm.nih.gov/32149887/https://pubmed.ncbi.nlm.nih.gov/23657165/https://www.mdpi.com/2411-5142/3/2/28/htmBölümde Bahsettiğimiz Filmler
The Northman Moving the mountain, Documentary The Big Sick The FatherTop Gun: MaverickDoctor Strange in the Multiverse of MadnessInjustice (2021) -
00:00 - 27:55/Sohbet Muhabbet/27:56 - 01:39.00/Yanıldıklarımız Üzerine/ 01:39.03 - 01:43:14/Çözümleme ve Bölüm Sonu/
Bölümde Bahsettiğimiz Diziler ve Filmler
The Worst Person in the WorldThe NorthmanBetter Call SaulMulholland DriveJojo Rabbit -
00:00 - 23:57/Sohbet Muhabbet/23.58 - 01.28.40/ Yanıldıklarımız/
Bölümde Bahsettiğimiz Diziler ve Filmler
FRONTLINE | PBS - The Facebook DilemmaThe Crown Prince of Saudi Arabia (full film) | FRONTLINEBetter Call SaulObi-Wan KenobiThe Boys -
00:00 - 08:05/Sohbet Muhabbet/08:06 - 46:12/Genetik, Kazanımları Nasıl Etkiler?/
Kaynaklar
https://www.ncbi.nlm.nih.gov/books/NBK20363/https://pubmed.ncbi.nlm.nih.gov/31705003/https://pubmed.ncbi.nlm.nih.gov/31061824/https://pubmed.ncbi.nlm.nih.gov/35092084/https://pubmed.ncbi.nlm.nih.gov/30289872/https://pubmed.ncbi.nlm.nih.gov/30560423/https://pubmed.ncbi.nlm.nih.gov/15947721/https://www.nature.com/articles/387083a0https://www.nejm.org/doi/full/10.1056/nejmoa040933https://mailchi.mp/0c0ec7df52b0/improve-your-endurance-with-one-gulp-caffeine?e=f463833e1ehttps://pubmed.ncbi.nlm.nih.gov/33649528/https://pubmed.ncbi.nlm.nih.gov/28133739/ -
00:00 - 10:22/Sohbet Muhabbet/10:23 - 52:33/ Dizlerin İçe Dönmesi Zararlı Mıdır?/
https://www.instagram.com/adammeakins/ (Takip etmek isteyenler için)
Kaynaklar
https://pubmed.ncbi.nlm.nih.gov/18586134/https://pubmed.ncbi.nlm.nih.gov/17601767/https://www.researchgate.net/publication/244947717_Evaluation_of_the_Lateral_Step-Down_Test_as_a_Clinical_Assessment_of_Hip_Musculature_Strengthhttps://www.researchgate.net/publication/301690652_Relative_Muscle_Contributions_to_Net_Joint_Moments_in_the_Barbell_Back_Squathttps://pubmed.ncbi.nlm.nih.gov/31230110/https://pubmed.ncbi.nlm.nih.gov/22387600/https://pubmed.ncbi.nlm.nih.gov/33906580/https://onlinelibrary.wiley.com/doi/abs/10.1002/jor.25257https://journals.sagepub.com/doi/full/10.1177/2325967120966952https://pubmed.ncbi.nlm.nih.gov/35270563/https://link.springer.com/article/10.1007/s40279-019-01060-6https://www.sciencedirect.com/science/article/abs/pii/S1466853X2100122Xhttps://pubmed.ncbi.nlm.nih.gov/29157738/https://www.tandfonline.com/doi/abs/10.1080/14763141.2012.654503https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5534145/https://bmjopensem.bmj.com/content/6/1/e000610https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3916928/https://pubmed.ncbi.nlm.nih.gov/28974358/https://pubmed.ncbi.nlm.nih.gov/23724771/Bölümde Bahsettiğimiz Diziler ve Filmler
Drive My CarThe Attorney (2013)Dexter: New BloodNocturnal AnimalsBonus
Red Dead Redemption 2 -
00:00 - 21:15/Sohbet Muhabbet/21:16 - 47:15/SuperSlow Metodu/47:16 - 51:00/Kapanış Muhabbeti/
Kaynaklar
https://youtu.be/HV8xg0w9BHwhttps://www.unm.edu/~lkravitz/Article%20folder/superslow.htmlhttps://www.webmd.com/men/features/want-more-strength-slow-downhttps://www.ren-ex.com/wp-content/uploads/2010/11/What-is-SuperSlow1.pdfhttps://pubmed.ncbi.nlm.nih.gov/11447355/https://pubmed.ncbi.nlm.nih.gov/22328004/https://pubmed.ncbi.nlm.nih.gov/11710656/https://pubmed.ncbi.nlm.nih.gov/35309524/Bölümde Bahsettiğimiz Filmler
Zorba the GreekFalling DownAmadeus | Zorlu Performans Sanatları MerkeziCamille “Düşünce”Camille Claudel (1988)Compartment Number 6 -
00:00 - 13:32/Sohbet Muhabbet/13:33 - 55:35/Kuvvetlenme Üzerine/55:36 - 01:05:15/Kapanış Muhabbeti/
Kaynaklar
https://pubmed.ncbi.nlm.nih.gov/13485191/https://pubmed.ncbi.nlm.nih.gov/17277594/https://www.strongerbyscience.com/size-vs-strength/https://pubmed.ncbi.nlm.nih.gov/30387185/https://pubmed.ncbi.nlm.nih.gov/28834797/https://pubmed.ncbi.nlm.nih.gov/15142003/https://pubmed.ncbi.nlm.nih.gov/28755103/https://journals.lww.com/nsca-jscr/Abstract/1997/08000/The_Effect_of_Weight_Training_Volume_on_Hormonal.3.aspxhttps://journals.lww.com/nsca-jscr/abstract/2000/08000/comparison_of_1_day_and_3_days_per_week_of.6.aspxhttps://pubmed.ncbi.nlm.nih.gov/17313289/https://pubmed.ncbi.nlm.nih.gov/15903379/https://pubmed.ncbi.nlm.nih.gov/15758847/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1724546/https://journals.lww.com/nsca-jscr/Abstract/1995/11000/Effects_of_Different_Weight_Training_Exercise_Rest.2.aspxhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC1332526/https://pubmed.ncbi.nlm.nih.gov/15470307/https://pubmed.ncbi.nlm.nih.gov/16095405/https://pubmed.ncbi.nlm.nih.gov/18296968/https://pubmed.ncbi.nlm.nih.gov/19811949/https://pubmed.ncbi.nlm.nih.gov/19124903/https://pubmed.ncbi.nlm.nih.gov/8081322/https://pubmed.ncbi.nlm.nih.gov/21881534/https://pubmed.ncbi.nlm.nih.gov/17313289/http://www.worldacademicunion.com/journal/SSCI/SSCIvol05no02paper07.pdfhttps://pubmed.ncbi.nlm.nih.gov/11283443/https://pubmed.ncbi.nlm.nih.gov/16398892/https://pubmed.ncbi.nlm.nih.gov/10647555/https://pubmed.ncbi.nlm.nih.gov/17530985/https://pubmed.ncbi.nlm.nih.gov/12923645/https://pubmed.ncbi.nlm.nih.gov/21451937/ - Se mer
