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mein problem ist, dass ich keine weiteren gescheiten übungen für den beinbizeps kenn und ich welche brauche da ich nach doggcrapp trainiere. was ich im tp hab ist beinbeuger 2-beinig und 1-beinig und dann noch kreuzheben mit gestreckten beinen, aber da limitieren mich die unterarme, da ich keine griffhilfen habe. wer kennt noch gute übungen die man auch im mcfit ausführen kann?
Wenn du folgende Übung kannst bist du der King.Zitat:
Zitat von benchpress123
Fixiere deine Unterschenkel, und richte dich mit dem Oberkörper auf. Alex Fedorov hat sowas gemacht wenn ich mich nicht irre.
Good Mornings.
hiroshiges übung hört sich etwas...problematisch an:D . erinnert mich jetzt etwas an sissy squats.
die good mornings werd ich dann wohl einbauen, mal schauen, obs der rückenstrecker mitmacht:D , danköschön.
blöde frage: wie kann man auf natürlichem weg seinen testosteronspiegel erhöhen?
Das wüssten wir alle gerne.Zitat:
Zitat von Liam32
Zitat:
Zitat von Liam32
10 mal tätlich .:blasen:
Viel gesättigtes Fett in der Ernährung (40% und mehr); wenig Protein im Verhältnis zu den Kohlenhydraten.Zitat:
Zitat von Liam32
Das erhöht (lt Studie) den Ruhe-T-Spiegel.
Wenig Protein im Verhältnis zu KH? Hätt ich mir jetzt nicht gedacht eig.!
Die Studie (+Zusammenfassung) heißt:
"Testosterone and cortisol in relationship
to dietary nutrients and resistance exercise"
RESULTS
Figure 1 shows the pre- and postexercise serum T
and C concentrations for the bench press and jump
squat protocols. T concentrations were significantly
elevated postexercise compared with preexercise concen-
trations after both the bench press and jump squat
exercise protocols. Postexercise C concentrations after
exercise were not significantly different from preexer-
cise values for both exercise protocols.
Mean values and ranges for dietary energy and
nutrient intake are presented in Table 2. Correlation
coefficients obtained between preexercise T concentra-
tions and dietary nutrients are presented in Table 3.
Preexercise T was significantly positively correlated
with percent energy fat, SFA (g/1,000 kcal/day),
and MUFA (g/1,000 kcal/day) and was signifi-
cantly negatively correlated with the percent energy
protein, the PUFA/SFA ratio, and the protein-to-
carbohydrate ratio (Fig. 2). There were no significant
correlations observed between any nutritional vari-
ables and preexercise C or the absolute increase in T
and C after exercise.
DISCUSSION
The primary finding from this investigation was that
dietary nutrients may influence resting concentrations
of T in young athletic men. However, the resistance
exercise-induced increase in T does not appear to be
affected by nutritional variables averaged over 17 days.
Because of the variation in nutrient intake from day to
day within individuals (especially dietary cholesterol
and PUFA/SFA values), 2±3 wk of diet information
appears to be required to obtain reliable data (21). Most
other studies have used much shorter time periods to
obtain individual food intake information; thus their
reliability and accuracy may be questionable. Our
results demonstrated that dietary protein, fat, SFA,
MUFA, PUFA/SFA ratio, and protein-to-carbohydrate
ratio were all significantly correlated with preexercise
T concentrations. However, none of these dietary vari-
ables were significantly correlated with C concentra-
tions. These data are consistent with the findings of
several other investigations that have reported a de-
crease in T in individuals consuming a diet containing
~20% fat compared with a diet containing ~40% fat (7,
9, 13, 25). Vegetarians also consume less fat, SFA, and a
higher PUFA/SFA ratio compared with omnivores, and
vegetarians exhibit lower concentrations of T compared
with omnivores (3, 11, 12, 15, 24). These data suggest
that alteration in dietary energy and/or dietary compo-
sition has the potential to modify T concentrations.