Daily Supplements that Protect your Neurons and Sharpen your Mind for Real Life. 🥼🧬
Miami Beach, FL
Joined November 2024
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Welcome to @NeuroZyn — science-backed formulas for unbreakable focus & recovery. NeuroLongevity Stack ships free → Neurozyn.com
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A meta analysis of 43 studies found adding cardio to strength training didn't hold back muscle growth or max strength. Explosive strength gains were a bit lower, mostly when both were done in the same session.
Do your cardio. If jumping and sprinting matter to you, split it from lifting by a few hours.
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Study: Schumann et al. 2022, Sports Medicine pubmed.ncbi.nlm.nih.gov/3475…
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NEUROZYN retweeted
Adding 5 lb every week stops working fast.
Most beginners get told to add a little weight every workout. I wish it were that simple. The body doesn't adapt in a straight line.
Today's Rx: Squat · 3×8, then 3×6, then 5×3
Full article: rxstrengthandfitness.com/pos…
A meta analysis of 15 studies found no clear muscle growth edge for training to total failure over stopping short of it.
Train hard. You don't need to grind every set into the floor.
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NEUROZYN retweeted
You can’t fix a protein deficiency that doesn’t exist. The US protein target (1.2 to 1.6 g/kg/day) rests on 30 trials of dieting adults with obesity, applied to everyone, with no link to exercise. Ten years on, nobody will be much healthier. Protein is great. It is not magic.
NEUROZYN retweeted
I think people underestimate just how powerful a training stimulus sprinting really is and how many different adaptations we can get from it.
Obviously, sprinting makes you faster, but the benefits extend well beyond speed.
During max velocity sprinting, muscles like the
A meta analysis of 15 studies found each extra weekly set per muscle was linked to about 0.37% more muscle growth, and higher volume beat lower volume by about 3.9%.
Stuck at the same size? Add a set before you add anything else.
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NEUROZYN retweeted
A 200-km swim required nearly 14,700 kcal per day 🏊
This case study used doubly labelled water to measure energy expenditure during a 200-km open-water swim completed over 73.5 hours by a 103-kg former Olympic-level swimmer 🔍
Results 📊
🔥 Total energy expenditure averaged 14,747 kcal/day, reaching approximately 46,600 kcal across the 76-hour measurement period
📈 This equated to 6.17 times basal metabolic rate, placing it among the highest directly measured sustained energy expenditures reported over a similar duration
🌊 The swim took place in 20.5°C water, where continuous conductive heat loss likely added substantially to the metabolic cost of near-continuous swimming
🥣 The athlete consumed around 10,000 kcal/day, using gels, bananas, muesli bars, sports drinks and larger meals approximately every 4 hours
📉 Despite this, the estimated cumulative energy deficit was still approximately 16,600 kcal
⏱️ Nutrition was provided every 20 minutes during brief stops, helping maintain intake without substantially interrupting progress
💧 Daily water turnover reached 14.8 L, equivalent to approximately 0.61 L/hour
💪 The athlete completed an estimated 200,000 strokes, contributing to shoulder pain, blisters and substantial upper-body mechanical stress
😴 Total rest time was around 7 hours, including partial sleep, across the event
↩️ A previous attempt ended after 163 km and 55 hours, when intake was only ~5700 kcal/day and sleep totalled around 40 minutes
⚠️ This involved one athlete, and calculating expenditure required assumptions about respiratory exchange ratio, so the exact values remain uncertain
For extreme multi-day endurance events, success depends not only on physical capacity, but on sustaining very high energy intake alongside realistic pacing, planned sleep, thermal protection and frequent, practical feeding opportunities ✅
Reference:
sciencedirect.com/science/ar…
Subscribe to performancenutritiondigest.c… FREE to receive your daily study breakdown, straight to your inbox or via the Substack app 📥
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NEUROZYN retweeted
Elbow/wrist pain?
>Switch a lot of your “bicep” movements to unilateral variations.
>Can allow better alignment with the joints so you can nail the bicep without issues.
>Bilateral movements “can” for some people like trying to force a square peg into a round hole.
Examples below:
1) Single arm dumbbell preacher curl
2)Single arm cable curl (facing stack)
3) Single arm cable curl (facing away from stack…shown in video)
4) Single arm cable preacher curl
5) Single arm high cable curl
In a small study, men who took 3 weeks off bench press after every 6 weeks of training ended up with about the same muscle and strength after 6 months as men who never stopped.
A few weeks off won't erase your work. Just get back under the bar.
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Study: Ogasawara et al. 2013, European Journal of Applied Physiology pubmed.ncbi.nlm.nih.gov/2305…
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NEUROZYN retweeted
As we progress through GPP, accumulation, and into intensification, we start incorporating more contrast training into our programming.
Contrast training pairs a heavier strength exercise with a mechanically similar explosive movement, allowing us to train high forces
A review of 11 studies found training at longer muscle lengths, whether full range or deep partials, grew quads, biceps and triceps better than short range lockout work.
Own the stretch. That is where a lot of the growth lives.
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Study: Kassiano et al. 2023, Journal of Strength and Conditioning Research pubmed.ncbi.nlm.nih.gov/3666…
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NEUROZYN retweeted
Years ago, as an aspiring exercise science student, I bought into the idea that consuming protein immediately after lifting weights was essential for maximizing muscle growth. However, as I delved more into the research, I became less convinced of its importance.
To gain greater clarity on the topic, I led a study to determine if pre- vs post-protein intake influenced results (PMID: 28070459). We randomized 21 resistance-trained men to consume 25 g of whey protein either immediately before or immediately after training. Participants followed a supervised resistance training program, 3 days/wk. Those consuming protein before training refrained from eating for at least 3 hours afterward.
After 10 weeks, results indicated no statistically significant differences between groups in muscle hypertrophy, strength gains, or body composition. The results are consistent with acute research showing similar anabolic responses to pre- vs post-exercise protein consumption (PMID: 16896166).
The takeaway: Our findings challenge the notion that protein must be consumed immediately after exercise to maximize muscular adaptations. Instead, they support a broader, more flexible peri-workout window in which protein consumed either before or after training can effectively support muscle growth.
It should be noted that the study had a relatively small sample, so the findings should be interpreted with appropriate caution. That said, results align with the broader literature on the topic.
Bottom line: Getting sufficient daily protein is a priority and is by far the most important nutritional consideration for muscle-building. Consuming protein around your workout can be beneficial, but there's no compelling reason to believe you need to slam a protein shake immediately after finishing your last set.
pubmed.ncbi.nlm.nih.gov/2807…
NEUROZYN retweeted
Bent Over Rows - working with 315 for sets of 8-10 here
I really focus on letting my entire back stretch out at the bottom when I perform these, the carryover to the squat and deadlift is outstanding as your back “catches” the weight.
A meta analysis of 8 studies found muscle growth was similar with rep durations anywhere from half a second to 8 seconds, as long as sets went to failure.
Super slow reps over 10 seconds may grow less. Pick a tempo you can control and push the set.
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Study: Schoenfeld, Ogborn and Krieger 2015, Sports Medicine pubmed.ncbi.nlm.nih.gov/2560…
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