API tools faq
paste
Advertisement
Guest User

SCIENCE.txt by Pas

a guest
Apr 15th, 2012
991
0
Never
Add comment
Not a member of Pastebin yet? Sign Up, it unlocks many cool features!
text 13.53 KB | None | 0 0
raw download clone embed print report
  1. ======================================================================================
  2. DIET
  3. ======================================================================================
  4. ======================================================================================
  5. ======================================================================================
  6.  
  7. Meal timing doesn't matter
  8. >http://www.ncbi.nlm.nih.gov/pubmed/11319656
  9. >http://www.ncbi.nlm.nih.gov/pubmed/1905998
  10. >http://www.ncbi.nlm.nih.gov/pubmed/9155494
  11. >http://www.ncbi.nlm.nih.gov/pubmed/15085170
  12. >http://www.ncbi.nlm.nih.gov/pubmed/8399092
  13. >http://www.ncbi.nlm.nih.gov/pubmed/8383639
  14. >http://www.ncbi.nlm.nih.gov/pubmed/21123467
  15. >http://www.ncbi.nlm.nih.gov/pubmed/19943985
  16. >http://www.bodyrecomposition.com/research-review/meal-frequency-and-energy-balance-
  17.  
  18. research-review.html
  19.  
  20. Protein post-workout can help (contradicting articles)
  21. >http://www.phoenixbarbell.com/PDF_Files/060809C.pdf
  22. >http://www.ncbi.nlm.nih.gov/pubmed/21045172
  23. >http://www.ncbi.nlm.nih.gov/pubmed/15570142
  24. >http://www.ncbi.nlm.nih.gov/pubmed/11984302
  25. >http://www.sportsci.org/jour/9901/rbk.html
  26. But not much if it does (ie don't worry about it much)
  27. >http://www.ncbi.nlm.nih.gov/pubmed/19478342
  28. >http://www.ncbi.nlm.nih.gov/pubmed/19106243
  29. >http://www.ncbi.nlm.nih.gov/pubmed/21289204
  30. >http://www.ncbi.nlm.nih.gov/pubmed/21613572
  31.  
  32. Fat won't make you fat, and will raise sex hormone levels
  33. >http://www.ncbi.nlm.nih.gov/pubmed/15621063
  34. >http://www.ncbi.nlm.nih.gov/pubmed/8942407
  35. >http://www.ncbi.nlm.nih.gov/pubmed/14666150
  36. >http://www.ncbi.nlm.nih.gov/pubmed/6538617
  37. >http://www.ncbi.nlm.nih.gov/pubmed/6298507
  38.  
  39. Eating loads of protein is generally fine
  40. >http://www.ncbi.nlm.nih.gov/pubmed/21722409
  41. >http://www.ncbi.nlm.nih.gov/pubmed/9841962
  42. >http://www.ncbi.nlm.nih.gov/pubmed/16174292
  43. >http://www.ncbi.nlm.nih.gov/pubmed/10722779
  44. >http://www.ncbi.nlm.nih.gov/pubmed/16174292
  45. But could potentially be harmful
  46.  
  47. Protein intake ~2g per kg BW
  48. >http://www.ncbi.nlm.nih.gov/pubmed/9841962
  49. >http://www.ncbi.nlm.nih.gov/pubmed/6390614
  50. >http://www.ncbi.nlm.nih.gov/pubmed/19927027
  51. >http://www.ncbi.nlm.nih.gov/pubmed/15640518
  52. >http://www.ncbi.nlm.nih.gov/pubmed/22150425
  53. >http://www.sportsci.org/jour/9901/rbk.html
  54.  
  55. Protein helps lose fat & fills you up
  56. >http://www.ncbi.nlm.nih.gov/pubmed/19179060
  57. >http://www.ncbi.nlm.nih.gov/pubmed/18469287
  58. >http://www.ncbi.nlm.nih.gov/pubmed/14557793
  59.  
  60. Focus on g of protein, not % of your total kcal from protein
  61. >http://www.ncbi.nlm.nih.gov/pubmed/18448177
  62.  
  63. Vegetables are good for you
  64. >http://www.ncbi.nlm.nih.gov/pubmed/20234038
  65. >http://www.ncbi.nlm.nih.gov/pubmed/7494680
  66.  
  67. Eat traditional, healthy food
  68. >http://www.ncbi.nlm.nih.gov/pubmed/19366466
  69. >http://www.ncbi.nlm.nih.gov/pubmed/15699220
  70.  
  71. Weight gain/loss is calorific deficit/surplus only, method doesn't matter
  72. >http://www.ncbi.nlm.nih.gov/pubmed/18173383
  73. >http://www.ncbi.nlm.nih.gov/pubmed/18025815
  74. >http://madcow.hostzi.com/Topics/Diet.htm
  75. >http://examine.com/faq/what-should-i-eat-for-weight-loss.html
  76.  
  77. Don't bother with keto
  78. >http://www.ajcn.org/content/83/5/1055.long
  79. >http://www.bodyrecomposition.com/research-review/ketogenic-low-carbohydrate-diets-
  80.  
  81. have-no-metabolic-advantage-over-nonketogenic-low-carbohydrate-diets-research-
  82.  
  83. review.html
  84. >http://jama.ama-assn.org/content/289/14/1837.abstract
  85. Contradicting evidence (keto may help)
  86. >http://www.ncbi.nlm.nih.gov/pubmed/16476868
  87. >http://www.ajcn.org/content/24/3/290.abstract
  88.  
  89. GI doesn't matter
  90. >http://www.ncbi.nlm.nih.gov/pubmed/16629877
  91. >http://www.ncbi.nlm.nih.gov/pubmed/19602827
  92. >http://www.ncbi.nlm.nih.gov/pubmed/17923862
  93. >http://www.alanaragon.com/elements-challenging-the-validity-of-the-glycemic-
  94.  
  95. index.html
  96.  
  97. Don't worry about insulin
  98. >http://weightology.net/weightologyweekly/?page_id=319
  99.  
  100. Saturated fat and cholesterol aren't bad
  101. >http://www.askscooby.com/nutrition-39/the-truth-about-saturated-fat/
  102. >http://chriskresser.com/5-reasons-not-to-worry-about-your-cholesterol-numbers
  103. ______________________________________________________________________________________
  104.  
  105. How to calculate calories you burn each day
  106. >http://www.elitefitness.com/forum/womens-fitness-female-bodybuilding-training/better
  107.  
  108. -bmi-calculator-katch-mcardle-formula-665955.html
  109.  
  110. ======================================================================================
  111. SUPPLEMENTS
  112. ======================================================================================
  113. ======================================================================================
  114. ======================================================================================
  115.  
  116. Most supplements are shit
  117. >http://www.bodyrecomposition.com/muscle-gain/an-objective-comparison-of-chocolate-
  118.  
  119. milk-and-surge-recovery.html
  120.  
  121. Creatine can increase strength, power, mass, endurance a bit
  122. >http://www.sportsci.org/jour/9901/rbk.html
  123. >http://www.ncbi.nlm.nih.gov/pubmed/19033611
  124. >http://www.ncbi.nlm.nih.gov/pubmed/11740307
  125. >http://www.ncbi.nlm.nih.gov/pubmed/12560406
  126. >http://www.ncbi.nlm.nih.gov/pubmed/14685870
  127. >http://www.ncbi.nlm.nih.gov/pubmed/19130643
  128. >http://www.ncbi.nlm.nih.gov/pubmed/11828245
  129. >http://www.ncbi.nlm.nih.gov/pubmed/17312085
  130. >http://www.ncbi.nlm.nih.gov/pubmed/17685691
  131. >http://www.ncbi.nlm.nih.gov/pubmed/15707376
  132. >http://www.ncbi.nlm.nih.gov/pubmed/12501003
  133. >http://www.ncbi.nlm.nih.gov/pubmed/12701815
  134.  
  135. After ~12 weeks creatine effects start to wear off
  136. >http://www.ncbi.nlm.nih.gov/pubmed/15263100
  137.  
  138. ======================================================================================
  139. EXERCISE
  140. ======================================================================================
  141. ======================================================================================
  142. ======================================================================================
  143. ______________________________________________________________________________________
  144.  
  145. GENERAL PRINCIPLES
  146. ______________________________________________________________________________________
  147. ______________________________________________________________________________________
  148. ______________________________________________________________________________________
  149.  
  150. Lift fast for better strength gains
  151. >http://www.ncbi.nlm.nih.gov/pubmed/16177617
  152.  
  153. Multiple sets give more hypertrophy/strength gains, optimal ~3
  154. >http://www.ncbi.nlm.nih.gov/pubmed/20300012
  155. >http://www.ncbi.nlm.nih.gov/pubmed/14971985
  156.  
  157. Shorter rests don't help muscle gains
  158. >http://www.ncbi.nlm.nih.gov/pubmed/19077743
  159. >http://www.ncbi.nlm.nih.gov/pubmed/16095405
  160.  
  161. Rest of ~3-5min best for strength gains
  162. >http://www.ncbi.nlm.nih.gov/pubmed/19691365
  163. >http://www.ncbi.nlm.nih.gov/pubmed/16686570
  164. >http://www.ncbi.nlm.nih.gov/pubmed/18076244
  165. >http://www.ncbi.nlm.nih.gov/pubmed/15705039
  166. >http://www.ncbi.nlm.nih.gov/pubmed/17194236
  167.  
  168. Train at ~60% 1RM ~3 days/week, ~4 sets. As you get better do more sets at higher %1RM
  169. >http://www.ncbi.nlm.nih.gov/pubmed/16287373
  170. Untrained 60% RM, 3d/w, 4 sets
  171. Recreationall trained 80% RM, 2d/w, 4 sets
  172. Athletes 85% RM, 2d/w, 8 sets
  173. >http://www.ncbi.nlm.nih.gov/pubmed/12618576
  174. >http://www.ncbi.nlm.nih.gov/pubmed/15142003
  175.  
  176. Lifting causes hypertrophy in all muscle fibres
  177. >http://www.ncbi.nlm.nih.gov/pubmed/2311599
  178.  
  179. Sarcoplasmic hypertrophy limited
  180. >http://www.higher-faster-sports.com/nonfunctionalmyth.html
  181. >http://madcow.hostzi.com/Topics/Training_Primer.htm#Types_of_Hypertrophy:
  182.  
  183. Low reps for good hypertrophy & strength gains, esp as beginner
  184. >http://www.ncbi.nlm.nih.gov/pubmed/12436270
  185.  
  186. Get stronger to get bigger
  187. >http://madcow.hostzi.com/Topics/Training_Primer.htm#Training_and_Size_vs._Strength:
  188. >http://www.higher-faster-sports.com/strengthvssize.html
  189.  
  190. More volume is not always better
  191. >http://www.ncbi.nlm.nih.gov/pubmed/16095427
  192. >http://www.ncbi.nlm.nih.gov/pubmed/16503695
  193. >http://www.ncbi.nlm.nih.gov/pubmed/19237506
  194.  
  195. Lifting helps fat loss
  196. >http://www.ncbi.nlm.nih.gov/pubmed/20847892
  197. >http://www.ajcn.org/content/86/3/566.long
  198. More than cardio
  199. >http://www.ncbi.nlm.nih.gov/pubmed/10204826
  200. >http://www.ncbi.nlm.nih.gov/pubmed/12808225
  201. >http://www.jacn.org/content/18/2/115/T2.expansion.html
  202.  
  203. Progression is what matters
  204. >http://www.ncbi.nlm.nih.gov/pubmed/19204579
  205. >http://www.sportsci.org/encyc/adaptex/adaptex.html
  206. >http://www.ncbi.nlm.nih.gov/pubmed/15064596
  207.  
  208. Free weights better than smith machine
  209. >http://www.ncbi.nlm.nih.gov/pubmed/20093960
  210. >http://www.ncbi.nlm.nih.gov/pubmed/19855308
  211.  
  212. Don't do hundreds of variations of each movement
  213. >http://www.higher-faster-sports.com/exercisevariety.html
  214. ______________________________________________________________________________________
  215.  
  216. SPECIFICS
  217. ______________________________________________________________________________________
  218. ______________________________________________________________________________________
  219. ______________________________________________________________________________________
  220.  
  221. Squat better than leg press
  222. >http://www.ncbi.nlm.nih.gov/pubmed/11528346
  223.  
  224. Smith squat higher, smith bench lower than with free weights
  225. >http://www.ncbi.nlm.nih.gov/pubmed/15705030
  226.  
  227. Incline bench doesn't work upper chest
  228. >http://www.daveywaveyfitness.com/wp-content/uploads/2010/11/Effects-of-Variations-of
  229.  
  230. -the-Bench-Press-Exercise-on-the-EMG-Activity-of-Five-Shoulder-Muscles.pdf
  231.  
  232. Targetting upper/lower abs impossible
  233. >http://www.ncbi.nlm.nih.gov/pubmed/8976314
  234.  
  235. Higher bodyfat leads to worse muscle gains
  236. >http://www.ncbi.nlm.nih.gov/pubmed/21139562
  237. >http://www.ncbi.nlm.nih.gov/pubmed/17530988
  238.  
  239. Lifting on an unstable surface is retarded, dangerous and ineffective
  240. >http://www.ncbi.nlm.nih.gov/pubmed/18296960
  241. >http://www.ncbi.nlm.nih.gov/pubmed/20072068
  242. >http://en.wikipedia.org/wiki/Common_sense
  243. >http://www.ncbi.nlm.nih.gov/pubmed/20300023
  244.  
  245. Work through DOMS
  246. >http://www.ncbi.nlm.nih.gov/pubmed/12617692
  247.  
  248. No spot reduction
  249. >http://www.ncbi.nlm.nih.gov/pubmed/21804427
  250. >http://www.ncbi.nlm.nih.gov/pubmed/17596787
  251.  
  252. Cardio helps recovery
  253. >http://www.ncbi.nlm.nih.gov/pubmed/19258659
  254.  
  255. Don't bother with HIIT
  256. >http://www.bodyrecomposition.com/fat-loss/stead-state-versus-intervals-finally-a-
  257.  
  258. conclusion.html
  259. >http://www.burnthefat.com/high_intensity_interval_training.html
  260. >http://www.ncbi.nlm.nih.gov/pubmed/18379212
  261.  
  262. Exericse has similar positive benefits at all ages
  263. >https://physsportsmed.org/doi/10.3810/psm.2011.09.1933
  264. ______________________________________________________________________________________
  265.  
  266. GOOD PROGRAMS
  267. ______________________________________________________________________________________
  268. ______________________________________________________________________________________
  269. ______________________________________________________________________________________
  270.  
  271. Books to read:
  272. >Starting Strength
  273. >Practical Programming
  274. >5/3/1
  275. >Vertical Jump Bible (plyometric training)
  276. ______________________________________________________________________________________
  277.  
  278. BEGINNER
  279.  
  280. Starting strength
  281. >http://startingstrength.wikia.com/wiki/FAQ:The_Program
  282.  
  283. Pendlay Beginner articles (oly stuff)
  284. >http://www.pendlay.com/Pendlay-Beginner-Articles_ep_57-1.html
  285. ______________________________________________________________________________________
  286.  
  287. INTERMEDIATE
  288.  
  289. Madcow Linear
  290. >http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm
  291.  
  292. Texas Method (read Practical Programming)
  293. >http://startingstrength.wikia.com/wiki/The_Texas_Method
  294. ______________________________________________________________________________________
  295.  
  296. ADVANCED
  297.  
  298. Smolov Jr
  299. >wkak.net/SmolovFAQ.htm
  300. >http://joshmahony.com/weights/smolov_jr.php
  301.  
  302. 5/3/1 (read the book)
  303. >http://forum.bodybuilding.com/showthread.php?t=112382761&page=1
  304.  
  305. Madcow Periodised
  306. >http://madcow.hostzi.com/5x5_Program/Periodized_5x5.htm
  307.  
  308. Smolov Squat Cycle
  309. >wkak.net/SmolovFAQ.htm
  310. >http://www.elitefitness.com/forum/weight-training-weight-lifting/bill-starrs-5-x-5-
  311.  
  312. program-variation-per-madcow2-thanx-so-here-k-up-now-375215-11.html#post4610310
  313.  
  314. Chinese Weightlifting System (just an example of advanced oly programming)
  315. >http://lifthard.com/category/chinese-weightlifting-system/
  316.  
  317. ______________________________________________________________________________________
  318.  
  319. FORM
  320. ______________________________________________________________________________________
  321. ______________________________________________________________________________________
  322. ______________________________________________________________________________________
  323.  
  324. Squat
  325. >http://www.youtube.com/playlist?list=PL23A020CC700DBB56
  326.  
  327. Press
  328. >http://www.youtube.com/playlist?list=PLF218033AD30BF68C
  329.  
  330. Bench
  331. >http://www.youtube.com/playlist?list=PLC2E70D6A580B8D13
  332.  
  333. Deadlift
  334. >http://www.youtube.com/playlist?list=PLFDF214CE2E5A07E9
  335.  
  336. Power Clean
  337. >http://www.youtube.com/watch?v=XDxK_8iX__U
  338. >http://www.youtube.com/watch?v=kHi-yn_tR5M
  339. >http://www.youtube.com/watch?v=-fUzVq5CfNI
  340. >http://www.youtube.com/watch?v=ssEvAIEfkHs
  341. >http://www.youtube.com/watch?v=wSm8XMlo198
  342. >http://www.youtube.com/playlist?list=PL2B713736B5896A91
  343. ______________________________________________________________________________________
  344.  
  345. OTHER STUFF
  346. ______________________________________________________________________________________
  347. ______________________________________________________________________________________
  348. ______________________________________________________________________________________
  349.  
  350. Fitness intro
  351. >http://www.4chanfit.wikia.com/wiki/Harsh's_Worksheet_(WIP)
  352.  
  353. Injury stuff
  354. >http://www.startingstrength.wikia.com/wiki/Injuries
  355.  
  356. Lots of nice articles
  357. >http://www.higher-faster-sports.com/index.html
Advertisement
Add Comment
Please, Sign In to add comment
Advertisement
Public Pastes
Advertisement
We use cookies for various purposes including analytics. By continuing to use Pastebin, you agree to our use of cookies as described in the Cookies Policy.  OK, I Understand
Not a member of Pastebin yet?
Sign Up, it unlocks many cool features!