SportScope (delison)

Lengthened supersets Lengthened supersets involve performing partial repetitions at longer muscle lengths after reaching failure with a normal range of motion. A recent study on calf raises, using 23 untrained men, showed that lengthened supersets led to 43.3% greater growth in the medial gastrocnemius muscle compared to normal training. The study's promising results add to the growing evidence that training muscles at longer lengths can be beneficial for hypertrophy. While these findings are significant, they were conducted on untrained individuals and only on calf raises, so further research is needed to generalize these results to other exercises and trained individuals. Studies: Lengthened Partial Calf Raises: https://pubmed.ncbi.nlm.nih.gov/37015016/ Lengthened Partial Leg Extensions: https://pubmed.ncbi.nlm.nih.gov/33977835/ Lengthened Partial Hip Extension: https://www.ecss.mobi/DATA/EDSS/C28/28-3269.pdf

• 0 replies
• 0 recasts
• 1 reaction

Today we starting Speed training for 16 days Day 1: Pogo Hops 3x10 CM Jumps 4x4 Squats 3x5

• 0 replies
• 0 recasts
• 0 reactions

Speed training Day 2: Sprints 3x100

• 0 replies
• 0 recasts
• 0 reactions

Walking May Do Wonders for Back Pain New research from Australia indicates that starting a walking regimen can significantly delay recurrent episodes of back pain compared to not walking. Mark Hancock, a physiotherapy professor at Macquarie University, suggests walking might help due to its gentle movements, spinal strengthening, relaxation, stress relief, and endorphin release. Low back pain affects over 800 million people globally, often recurring after initial relief. Standard care includes special exercises and patient education, but Hancock's team investigated the benefits of walking. In a trial with 701 adults who had recently recovered from back pain, those who participated in a personalized walking program and received educational sessions experienced fewer pain recurrences and had a longer pain-free period (median of 208 days) compared to the control group (median of 112 days). Walking is accessible, low-cost, and suitable for nearly everyone.

• 0 replies
• 0 recasts
• 0 reactions