Month: October 2016

– In this video Luke doesn’t tell you the best rep range for muscle gain, Chad Dolan does.

Chad is currently studying for his PhD and his head researcher for Shredded By Science.

Chad was involved in a study that looked at the typical muscle hypertrophy range and strength rep range, where volume is equated for.

You will find out what their findings were.

No more how to build muscle questions will be needed 😉

Links mentioned/additional reading:

Chad’s study he was involved in https://www.ncbi.nlm.nih.gov/pubmed/27218448

Dr Brad Schoenfeld – Mechanism of Muscle Hypertrophy http://www.lookgreatnaked.com/articles/mechanisms_of_muscle_hypertrophy.pdf

The Strength Continuum was taken from Human Kinetics

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U.S. Marines with the Black Sea Rotational Force conduct a platoon attack during Exercise Platinum Lynx on Babadag Training Camp, Romania.

Exercise Platinum Lynx 16.5 allows Marines from units across the globe to train alongside partner nations in the Black Sea, Balkan, and Caucasus regions to enhance collective professional military capabilities and promote regional stability.

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Credits: Timothy Lutz
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F-15E Strike Eagle flight crew from the 336 Fighter Squadron are briefed and walk out to the flight line at Seymour Johnson Air Force Base to participate in an air exercise. Video includes: maintainers and pilots prep and inspect the aircraft for take off, and the jets taxi down the flight line and take off.

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Credits: Shawna Keyes

In this video Luke looks out Intermittent Fasting (Leangains) vs Normal Dieting for Getting Shredded. There are many benefits of fasting, one key for me personally is that it enables me to eat more in the evening and keeps my overall calories lower.

With a new study out looking at a Leangains style protocol vs a normal diet, Luke breaks down the science and gives his thoughts on both protocols.

Links mentioned

SBS Conference: http://shreddedbyscience.co­m/conference

Research study: http://translational-medicine.biomedcentr­al.com/articles/10.1186/s12967-016-1044-0

Martin Berkhan’s Site: http://www.leangains.com/

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Some video footages of air operations during Exercise Red Flag Alaska. Exercise Red Flag is a realistic, 10-day air combat United States Air Force training exercise held up to four times a year, it enables joint and international units to sharpen their combat skills by flying simulated combat sorties in a realistic threat environment, which allows them to exchange tactics, techniques and procedures while improving interoperability.

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Credits: SrA Joshua Weaver

How to perform the single leg press

• Perform this as you would a normal leg press, except remove one leg from the platform and place it on the floor to allow full ROM of the platform

• Extend your leg to take the weight, and set the locking handles to allow for a full range of motion

• Grab the handles at the side of the machine

• Bring your knee towards your chest until you feel your lower back begin to round

• Forcefully push the platform away from you, but don’t lock your knee

• Perform all reps on one leg before switching legs

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