PictureFit
Why YOU Should Be DELOADING (And How to Do It)
updated
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New Preprint
sportrxiv.org/index.php/server/preprint/view/295
Previous Data
link.springer.com/article/10.1007/s40279-022-01784-y#Abs1
pubmed.ncbi.nlm.nih.gov/33555822
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Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #gains #lifting
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Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Referenced Articles
ncbi.nlm.nih.gov/pmc/articles/PMC10182225
pubmed.ncbi.nlm.nih.gov/27174923
pubmed.ncbi.nlm.nih.gov/25853914
ncbi.nlm.nih.gov/pmc/articles/PMC4562579
ncbi.nlm.nih.gov/pmc/articles/PMC2918506
pubmed.ncbi.nlm.nih.gov/31306302
pubmed.ncbi.nlm.nih.gov/25530577
pubmed.ncbi.nlm.nih.gov/24714538
ncbi.nlm.nih.gov/pmc/articles/PMC3404827
pubmed.ncbi.nlm.nih.gov/34303313
pubmed.ncbi.nlm.nih.gov/35015560
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #gains #lifting
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Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Massage guns are used a type of percussive massage therapy. Much like conventional massages and foam rollers, the goal is to massage the muscles and provide myofascial release. This supposedly helps improve range of motion, improve muscle recovery, and reduce muscle soreness, like DOMS.
But how true are these claims exactly? Are there any actual massage gun benefits that make it worth paying a premium? Does the scientific literature in fitness support these claims that popular massage gun companies like to make? Or are massage guns really just another trendy fitness product that is no better than so many of them that have faded away over time. Let's find out what massage guns are actually good for and if they are worth your money.
Referenced Articles
ncbi.nlm.nih.gov/pmc/articles/PMC10069390
meridian.allenpress.com/jat/article/doi/10.4085/1062-6050-0041.23/493281/Under-the-Gun-The-effect-of-percussive-massage
ncbi.nlm.nih.gov/pmc/articles/PMC8345385/pdf/ijerph-18-07726.pdf
journals.sagepub.com/doi/pdf/10.1177/0300060518814999
link.springer.com/article/10.1007/s00421-018-4026-5
pubmed.ncbi.nlm.nih.gov/29021762
ncbi.nlm.nih.gov/pmc/articles/PMC7828692
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #massage #gains #lifting
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Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #muscle #gains #lifting
Referenced Articles
2023 Study on Initial vs Final ROM
mdpi.com/2075-4663/11/2/39
2023 Study on Initial vs Final vs Full ROM
pubmed.ncbi.nlm.nih.gov/37015016
2021 Study on Initial vs Final vs Full ROM on Strength
tandfonline.com/doi/10.1080/17461391.2021.1927199
Common belief is that it is best to lift in the full range of motion, or FULL ROM, whenever you resistance train. And if you do less than that, chances are you are selling your gains, both muscle and strength, short, just like your range motion.
But how true is this really? Is doing partial reps really all that bad? Or is there an actual place for going less than full ROM and still get good, or even just as good, gains? In this video, we'll go over some new research that might be opening up the door to make partial reps as part of your regular gym routine.
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What Is Overreaching?
youtu.be/HYwnfD5uaac
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Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Referenced Articles
Training to Failure On Gains
pubmed.ncbi.nlm.nih.gov/29809061
http://www.bio.unipd.it/bam/PDF/27-2/Martorelli.pdf
researchgate.net/publication/331718773_Does_Training_to_Failure_Maximize_Muscle_Hypertrophy
pubmed.ncbi.nlm.nih.gov/26666744
journals.lww.com/nsca-jscr/Abstract/2022/06000/Low_Load_Resistance_Training_to_Volitional_Failure.14.aspx
Training to Failure On Recovery
pubmed.ncbi.nlm.nih.gov/28965198
Self-Determined RM
pubmed.ncbi.nlm.nih.gov/25303171
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #gains #lifting #workout
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Referenced Articles
Health Outcomes
pubmed.ncbi.nlm.nih.gov/19380370
sciencedirect.com/science/article/abs/pii/S0165178123001579
jamanetwork.com/journals/jamapsychiatry/fullarticle/2790780
mdpi.com/2072-6643/9/9/943
Muscle/Strength Outcomes
pubmed.ncbi.nlm.nih.gov/8379514
pubmed.ncbi.nlm.nih.gov/2222798
pubmed.ncbi.nlm.nih.gov/21993080
ncbi.nlm.nih.gov/pmc/articles/PMC3696411
Weight Outcomes
jamanetwork.com/journals/jamainternalmedicine/article-abstract/215659
journals.plos.org/plosone/article?id=10.1371/journal.pone.0004515
pubmed.ncbi.nlm.nih.gov/26011919
pubmed.ncbi.nlm.nih.gov/19568195
Compensation Outcomes
ncbi.nlm.nih.gov/pmc/articles/PMC3696411
journals.physiology.org/doi/full/10.1152/ajpregu.00141.2012?cited-by=yes&legid=ajpregu%3Bajpregu.00141.2012v1
nature.com/articles/0803712
karger.com/anm/article-abstract/57/Suppl.%202/36/39992/Exercise-Appetite-and-Appetite-Regulating-Hormones?redirectedFrom=fulltext
pubmed.ncbi.nlm.nih.gov/34519717
pubmed.ncbi.nlm.nih.gov/19419671
ncbi.nlm.nih.gov/pmc/articles/PMC3696411
pubmed.ncbi.nlm.nih.gov/20150577
Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #cardio #gains #lifting
youtu.be/yXAz-OjA-2w
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Referenced Article
pubmed.ncbi.nlm.nih.gov/36465581/w
Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #cardio #gains #lifting
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Check out Ben Carpenter on Instagram @bdccarpenter. He's also here on YouTube!
Discord ► discord.gg/picturefit
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Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #cardio #gains #weightloss
Avoiding certain foods might help you improve your weight loss goals, but what foods exactly should you avoid eating? Or... is the answer a bit less black and white than we think it is? Let's see if there are indeed bad foods compared to good foods when it comes to losing weight.
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Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #cardio #gains #lifting
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Discord ► discord.gg/picturefit
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Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Everyone brings their trusty gym bag when going to the gym. But did you ever think, "What exactly should I be bringing with me to the gym that actually helps me with my gains?" After going through my own experience of needless purchases of gym accessories that only end up stuffed far down my gym bag, I've come up with a few things that I believe EVERYONE can benefit from having when they workout. Check it out!
Referenced Articles
pubmed.ncbi.nlm.nih.gov/474334
ncbi.nlm.nih.gov/pmc/articles/PMC7344894
pubmed.ncbi.nlm.nih.gov/31024339
pubmed.ncbi.nlm.nih.gov/18702906
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #gym #gains #lifting
0:00 Intro
0:27 Absolute Essentials
0:48 Collars
2:32 Roller
3:22 Gear
4:30 Bands
5:09 Handle
5:55 BONUS
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Extra Soreness Tips!
youtu.be/dYxfNOO8pRw
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Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Muscle soreness is one of the first rough experiences when people begin working out. But why does it seem to impact beginners more than anyone else?
In this video, we'll dive into the topic of delayed onset muscle soreness, why it's happening, and how your fitness level plays a role in it!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #muscle #gains #doms
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Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #gym #gains #lifting
Going back to the gym can be a daunting task. Thoughts of why you quit in the first place comes to mind and whether you will run into the same issues. A lot of the reason we make mistakes at the gym and subsequently quit comes down to how we START at the gym. And if we have a better plan for going to the gym, chances are we will be more successful in our fitness goals.
Let's take a look at some things you might want to consider before heading back to the gym!
0:00 Intro
0:34 Eccentrics
2:43 Tracking
4:11 Partner
5:50 Goal
6:49 Phone
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Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #fitness #gains #lifting
Protein is a HUUUGE deal when it comes to fitness and muscle building goals. The research on protein and gains is also extensive, at least when it comes to "optimizing" protein intake. But what if we don't get enough protein? Is it really that bad to not eat the supposed optimal intake of 1.6g of protein per kilogram of bodyweight per day? Let's take a deeper dive into the research and find out!
Referenced Material
Primary Research
onlinelibrary.wiley.com/doi/10.1002/jcsm.12922
ncbi.nlm.nih.gov/pmc/articles/PMC5867436
Additional Research
journals.humankinetics.com/view/journals/ijsnem/24/2/article-p127.xml
ncbi.nlm.nih.gov/pmc/articles/PMC8978023
pubmed.ncbi.nlm.nih.gov/22406907
ncbi.nlm.nih.gov/pmc/articles/PMC7231581
pubmed.ncbi.nlm.nih.gov/34320223
pubmed.ncbi.nlm.nih.gov/35231855
0:00 Intro
0:43 What Happens When We Eat Less Protein?
1:18 What Does the Data Say About Protein and Gains?
3:10 More Important Stuff
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How To Take Creatine
youtu.be/7Aou-G42Wko
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Creatine is one of the most popular fitness supplements ever. But there are a lot of questions people ask about it while getting different answers. Let's take a look at the creatine research and find answers for questions like is it safe, whether you should load creatine, or if creatine can even make you BALD.
Referenced Data
Creatine Safety
ncbi.nlm.nih.gov/pmc/articles/PMC8228369
Creatine and Water Weight
ncbi.nlm.nih.gov/pmc/articles/PMC155510
Creatine in Children and Adolescents
ncbi.nlm.nih.gov/pmc/articles/PMC7922146
Pre vs Post Workout Creatine Supplementation
pubmed.ncbi.nlm.nih.gov/23919405
Creatine and DHT (Hair Loss)
pubmed.ncbi.nlm.nih.gov/19741313
Other Resources
examine.com/supplements/creatine/faq/d2oRElg-is-creatine-safe-for-your-kidneys
examine.com/articles/what-is-the-best-form-of-creatine
Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #creatine #gains #lifting
0:00 Intro
0:19 Is It Safe?
0:48 When To Take Creatine?
1:20 What Type Is Best?
1:40 Creatine Loading?
2:20 Does It Cause Hair Loss?
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TDEE Calculator
tdeecalculator.net
When and How to Bulk
youtu.be/j3W_xHP6f2Q
Build Muscle and Lose Weight at the Same Time
youtu.be/T1KWzGJuVoc
What is Progressive Overload?
youtu.be/HiJ1uLuTNxo
How to Build Muscle
youtu.be/QPuGQ6byYSc
BMI Calculator
nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
Greg Nuckols' Article
strongerbyscience.com/realistic-training-goals
Why You Should Take Diet Breaks
youtu.be/aHkLypOAEUA
Should You Train Less On a Cut?
youtu.be/Bju9-TWUUIk
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Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #cutting #gains #weightloss
0:00 What Is Cutting
2:14 Is Cutting Right For You?
3:58 When To Cut
5:57 How To Cut
10:00 Tips
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Referenced Article
sciencedirect.com/science/article/pii/S019566632200513X
Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #cardio #gains #lifting
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Should You Stretch When You're Sore?
youtu.be/1CifkRSQAt8
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Referenced Article
frontiersin.org/articles/10.3389/fphys.2022.1078301/full
Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #cardio #gains #lifting
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Referenced Article
peerj.com/articles/14142/#p-2
One of, if not the only, the tried and true methods to getting stronger is to progressively lift heavier and heavier weights (or any exercise that technically progresses force production). From beginners to the elite, lifting heavier loads is the way to go and follows the very important principle of speecificity.
However, a new study has risen that might just challenge the long held principle or at least append a new method that might take heavy weights out of the equation. Is it possible to lift heavier without... lifting heavier? Let's dive into this new research and find out!
Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #strength #gains #lifting
youtu.be/T1KWzGJuVoc
BMI Calculator
nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
TDEE (Calorie) Calculator
tdeecalculator.net
What Is Lean Bulking?
youtu.be/UgU4DpJxfFU
What is Progressive Overload?
youtu.be/HiJ1uLuTNxo
Bulking vs Cutting
youtu.be/OhxGwVhtR-E
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Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #bulking #gains #lifting
0:00 What Is Bulking?
1:00 Are You Sure You Want to Bulk?
1:49 When To Bulk
3:17 How To Bulk
6:15 When to Stop Bulking
youtu.be/4kWLgrJE5ks
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Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #creatine #gains #supplements
The benefits of creatine continue to grow! With an already stacked list of reasons to take creatine, how does the arguably "best" supplement get even better? Well, we know creatine has great performance benefits to help with muscle performance, muscle growth, and even muscle strength. To a smaller extent, we also are aware of creatine's benefits to our cognition. But it seems that for brain gains, it doesn't just stop there. It looks like creatine can likely help with our MEMORY as well. Let's find out how!
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Video on Training Fasted
youtu.be/ieu9p7L5_Ew
Caffeine vs No Caffeine Preworkouts
youtu.be/ZG9ltWpX1GI
How Much Caffeine Do You Need?
youtu.be/TMWl0x5SxkI
What They Don't Tell You About Preworkouts
youtu.be/2FuFWc3Qsxk
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Referenced Research
pubmed.ncbi.nlm.nih.gov/12527976
pubmed.ncbi.nlm.nih.gov/2691821
pubmed.ncbi.nlm.nih.gov/18458361
ncbi.nlm.nih.gov/pmc/articles/PMC7284704
pubmed.ncbi.nlm.nih.gov/17685703
pubmed.ncbi.nlm.nih.gov/15235331
journals.humankinetics.com/view/journals/ijsnem/24/3/article-p258.xml
pubmed.ncbi.nlm.nih.gov/33198277
JISSN Position Stand
ncbi.nlm.nih.gov/pmc/articles/PMC5596471
Guidelines
pubmed.ncbi.nlm.nih.gov/21660839
Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #cardio #gains #lifting
youtu.be/T1KWzGJuVoc
TDEE (Calories) Calculator
tdeecalculator.net
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Building muscle without gaining weight or building muscle without getting fat are very popular topics within the fitness world. With bulking and cutting seemingly always in the forefront in fitness strategies, one might wonder if there are other alternatives that do not require intentionally putting on more fat or going on difficult weight loss diets.
Building muscle without gaining weight/fat is commonly known as body recomposition. In technical terms, body recomposition is simply changing the proportions of the mass types of your body, particularly the amount of lean mass, which includes muscle, compared to fat mass. Although bodyweight itself is not necessarily involved in body recomp, usually maintaining the same weight is a good sign that your composition is indeed changing when paired with an effective training and nutrition program (and your delts looking like boulders of course). So in this video, we're going to dive into the HOW-TO of building muscle without gaining weight!
Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #muscle #gains #lifting
youtu.be/dOEIKdiwraQ
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Additional Resources on the Topic:
sci-fit.net/bulking-deficit-gaining
One of the biggest dilemmas people run into when building muscle is preventing the seemingly unavoidable weight and fat gain that comes along with it. Especially using the most popular muscle building strategy, bulking, the added weight seems almost required. Would it be possible however to actually make your biceps into bowling balls without turning your belly a hot air balloon? With what we understand about muscle growth and fitness, the answer seems to a positive one. Let's find out!
Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #muscle #gains #fatloss
0:00 Intro
0:28 Is It Possible?
2:47 Cons
3:41 Is It Worth It For You?
5:58 Conclusion + Part 2
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Referenced Article
pubmed.ncbi.nlm.nih.gov/35599920
Good ol preworkouts, a supplement industry that has grown substantially in the past few decades. As big of a money maker preworkout supplements might be, does it actually make a difference to your resistance training? More so, how does the primary stimulant found in preworkouts, caffeine, stack up against preworkouts that do not have stimulants? In this video, we look into a new study that pits caffeinated preworkouts against its non-caffeinated counterpart to see if the caffeine actually makes a difference.
Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #caffeine #gains #lifting
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Greg Nuckols' Article on the Hypertrophy Range
strongerbyscience.com/hypertrophy-range-fact-fiction
Extra Reading
Newest Study on Rep Ranges
pubmed.ncbi.nlm.nih.gov/35015560
Previous Studies
pubmed.ncbi.nlm.nih.gov/28834797
pubmed.ncbi.nlm.nih.gov/24714538
sciencedirect.com/science/article/pii/S2095254621000077
journals.lww.com/nsca-jscr/Fulltext/2017/12000/Strength_and_Hypertrophy_Adaptations_Between_Low_.31.aspx
Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #cardio #gains #lifting
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Referenced Research
ncbi.nlm.nih.gov/pmc/articles/PMC9194552
One of the ongoing debates in exercise programming is deciding the best time of the day to work out. Long held beliefs sway in favor of exercising in the evening. But does a NEW STUDY entail the same concept, or is a bit more complicated than that? Let's find out!
Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #cardio #gains #lifting
0:00 Intro
0:44 Study Breakdown
2:22 Study Results
4:25 Key Takeaway
examine.com/refer/picturefit?loc=store/membership
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Referenced Article
pubmed.ncbi.nlm.nih.gov/35291645
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How many sets do you actually have to do to maximize muscle growth? A new fitness study review might be suggesting that it's more than what we think it is. But if we dive a bit further into the findings, we can see how exactly the information stacks up.
In this video, we'll explore this new meta analysis on volume loads pertaining to sets and see if there are anything in it that we can use for our own muscle and strength gains.
Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #cardio #gains #lifting
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New Meta-Analysis
pubmed.ncbi.nlm.nih.gov/35203046
Caffeine is the most widely used stimulant in the world. It's no secret that it can also help you with your exercise performance, improving things like muscular strength, muscular endurance, and power.
But how much caffeine do you actually need? Are people just drinking too much of their favorite foamy beverage? Chances are that caffeine intake is as high as you think it has to be. In this video, we cover a new analysis that looks into the minimum caffeine dose needed for improving your gains!
0:00 Intro
0:32 Study Breakdown
1:17 Study Results
2:34 Takeaway from Study
3:39 Recommendations and Closing
Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #caffeine #coffee #lifting
youtu.be/EbfdMaV7qqM
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Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Progressive overload is the most recommended strategy when it comes to building muscle and getting stronger. But what exactly does progressive overloading mean? Is it just lifting heavier weights? Doing more reps and sets? What about training and work volume?
In this video, I'll try to clear the air about progressive overload to help you fine folks get all the gains you oh so deserve!
0:00 Intro
0:13 Simple Definition
1:15 Fundamental Pieces
3:14 Extras
4:35 New Collab!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #progressiveoverload #gains #lifting
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More Videos!
Best Vegan Supplement
youtu.be/T6zFl_Es3wE
The ULTIMATE Supplement Tier List
youtu.be/kv91H2gAwe8
Can You Eat Too Much Protein?
youtu.be/JtBhUnXx9Go
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Referenced Articles
https://nutrition.ansci.illinois.edu/sites/default/files/BritJNutr117.490-499.pdf
onlinelibrary.wiley.com/doi/full/10.1002/fsn3.1809
academic.oup.com/jn/article/146/9/1651/4584889?login=true
pubmed.ncbi.nlm.nih.gov/33597056
link.springer.com/article/10.1007/s40279-021-01434-9
Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Plant proteins get a bad rep when it comes to building muscle and getting stronger. We know the usual protein suspects, beef, chicken, whey, casein, and so on, that are extremely popular within the fitness world. But are plant proteins really that bad? Do they actually perform worse than their animal counterparts?
In this video, we dive into the research and overview of plant proteins and how they fare against animal proteins in muscle growth, protein quality, and overall gains!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #protein #vegan #gains
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Referenced Articles
https://ssl.engineering.nyu.edu/papers/bender_sas_17.pdf
ncbi.nlm.nih.gov/pmc/articles/PMC6696858
pubmed.ncbi.nlm.nih.gov/32734757
iksadyayinevi.com/wp-content/uploads/2022/03/BUSINESS-WORLD-STUDIES-IN-THE-SCOPE-OF-MANAGEMENT-TRADE-AND-MARKETING.pdf#page=78
casereports.bmj.com/content/15/2/e245021.abstract
link.springer.com/article/10.1007/s12525-021-00458-3
tandfonline.com/doi/full/10.1080/0144929X.2020.1801840
Ah, smartwatches, the next big thing in the world of tech and fitness. And I'm sure you're aware of the ability, or at least advertised ability, for smartwatches and other fitness trackers to track one of the more pertinent metric in fitness, and that is your calories burned.
Estimating calories burned is already a very difficult task, at least in aiming for accuracy. So how exactly is a smartwatch able to do so when research-grade calorie tracking devices requires much more complex equipment? Is there something smartwatch makers aren't telling us? Or, maybe, they're not as reliable of calories trackers as we think? Let's find out!
Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #cardio #gains #lifting
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Main Article:
the-sun.com/health/4916675/eating-too-much-meat-raises-risk-male-infertility
Referenced Meta-Analysis:
journals.sagepub.com/doi/10.1177/02601060221083079
In an absolute stunning claim, a new article has been circulating around about how having too much protein can actually be BAD for you, specifically in killing your SPERM? As a protein (in moderation) advocate myself, it will be quite a turn of events if protein can affect things like testosterone and fertility.
Let's take a deeper dive into this meaty claim and see what it's all about and whether we should reconsider our protein intakes!
Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #protein #gains #fitness
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More Vs Less Protein for Weight Loss
youtube.com/watch?v=BfM_mzXpqLg
Referenced Article
pubmed.ncbi.nlm.nih.gov/35102369
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Are we FINALLY going to debunk and call calories in and calories out a myth? A new study looks into how the composition of your nutrients, rather than just counting calories, can play a huge role in both weight loss and health. Are the results of this new research good enough to tell us that calories are indeed not equal?
CICO has been a hot debate since its inception. Although the research seems pretty clear that of its effects, there are still huge proponents debating the effectiveness of counting your calories for any goal, be it weight loss, weight gain, or maintenance. Were the researchers wrong? Let's find out!
Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #cardio #gains #lifting
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Here's a list of videos on some of the mentioned supplements
Arginine: youtu.be/Lb0ySJjw2sI
BCAAs: youtu.be/OqDwlRCLIeE
Beta Alanine: youtu.be/xpM99OmUZY8
Caffeine: youtu.be/ONmxi8-Ww80
Casein: youtu.be/Ay0aO3_Nmgg
Citrulline Malate: youtu.be/H2BZ158pIqU
CLA: youtu.be/nnLL6z7rG08
Creatine: youtu.be/7Aou-G42Wko
Glutamine: youtu.be/wBsvwPZ-ByY
HMB: youtu.be/-04YhP6OMnc
Plant Protein: youtu.be/T6zFl_Es3wE
Sodium Bicarbonate: youtu.be/tI85gPGZeGY
Turkesterone: youtu.be/5b4rOgrSOYU
Whey: youtu.be/u5LSzkdl-ok
ZMA: youtu.be/Y-xnBL-KSBE
Time to rank some of the most popular fitness supplements in the world! Where will whey, casein, or... HMB fall on the list? Will we see some surprised top tier supplements that you didn't expect? Maybe a surprised rank for your own popular supplements like BCAAs or Creatine?
There's a whole lot to go through! What's the worst supplement? What's the best supplement? Let's see where all these dietary supplements ultimately fall.
Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #supplements #gains #lifting
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More Videos!
Exercising More Days a Week - Worth It?
youtu.be/2BR8tWQyyr0
Cutting Vs Bulking - Were We Wrong?
youtu.be/OhxGwVhtR-E
The FIRST Supplement You Should Buy
youtu.be/SMbMU0lEon8
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Referenced Study
link.springer.com/article/10.1007/s00421-022-04896-5
Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #cutting #gains #lifting
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More Videos!
3 vs 6 days of Training, Which is Better?
youtu.be/n_VzoWML2vM
How Many Times a Week Should I Workout?
youtu.be/FY5O607L08k
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Referenced Study
frontiersin.org/articles/10.3389/fphys.2021.789403/full#T1
Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #cardio #gains #lifting
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3 Supplements Not Worth Your Money
youtu.be/aZTV6j9LWlk
Do BCAA Supplements Actually Help?
youtu.be/OqDwlRCLIeE
First Supplement You Should Take
youtu.be/SMbMU0lEon8
Turkesterone - The Next Big Supplement?
youtu.be/5b4rOgrSOYU
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Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Preworkouts undoubtedly have a huge market in the world of fitness. And it's no surprise, the effects of a PWO (a good one at least) can be very noticeable and provide that extra jolt of energy you need to push more reps, more weight, and train longer.
But the thing about PREWORKOUTS is less about it actually having an effect, but whether the effects are worth the high premium supplement companies are charging. In this video, we're going to break down the key elements of a preworkout and why it might not be as fruitful as we think it is.
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #preworkout #gains #lifting
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Check out the Iron Culture Episode:
youtu.be/ozMvKtyaCN4
Does Creatine Cause Hair Loss?
youtu.be/4kWLgrJE5ks
Does Fasted Cardio Hurt or Help?
youtu.be/ieu9p7L5_Ew
If There's Only One Supplement to Take
youtu.be/SMbMU0lEon8
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References:
2006 Study
jissn.biomedcentral.com/articles/10.1186/1550-2783-3-2-19
2019 Study
link.springer.com/article/10.1007/s00204-019-02490-x
Other Articles
pubmed.ncbi.nlm.nih.gov/5677615
core.ac.uk/reader/80769266?utm_source=linkout
examine.com/supplements/soy-isoflavones/research
ncbi.nlm.nih.gov/pmc/articles/PMC7825148
frontiersin.org/articles/10.3389/fphys.2018.01834/full
Turkesterone has been getting a lot of traction lately, largely thanks to its heavily marketing for being potentially the next big supplement rivaling steroids and testosterone. As dandy as that sounds, what does the research actually say about turkesterone (an ecdysteroid) and its impact on muscle growth and strength?
Let's dig a bit further about this interesting supplement, which isn't exactly as new as we believe it is (ecdysterone is a similar popular ecdysteroid). Does turk deserve the hype it has been getting?
Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #turkesterone #gains #lifting
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Watch More!
Does Cardio Kill Gains?
youtu.be/73Ko84a0oF4
What's the Best Type of Cardio?
youtu.be/A1DaW2GLGGk
Cutting vs Bulking
youtu.be/OhxGwVhtR-E
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Fasted cardio is an extremely popular exercise strategy that has dominated the spheres of weight and fat loss. With so many big time fitness influencers promoting it, one would think there are plenty of data and evidence showing that working out on an empty stomach will yield great results.
But as we dive into the information, things don't look that great for fasted exercise. Is it time to once and for all ditch your morning cardio for a bit of protein shake and pancakes instead? Let's see what this new 2021 research has to say!
New Study
nature.com/articles/s41366-021-00993-1.pdf
Other Research
mdpi.com/2411-5142/2/4/43/htm
onlinelibrary.wiley.com/doi/10.1111/sms.13054
pubmed.ncbi.nlm.nih.gov/25429252
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #cardio #gains #lifting
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Older Creatine on Hair Loss Video
youtu.be/npdweMoCp3s
If There's Only One Supplement to Take
youtu.be/SMbMU0lEon8
Previously Released Video
youtu.be/73Ko84a0oF4
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Main Study
pubmed.ncbi.nlm.nih.gov/19741313
Relevant Research
sciencedirect.com/science/article/abs/pii/S0190962206012874
ncbi.nlm.nih.gov/pmc/articles/PMC4171668
jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w
Creatine is one of the most researched supplements in the world. Touted for many of its benefit, including improved exercise performance and cognition, it has been a staple dietary supplement, particularly creatine monohydrate, in the world of fitness.
Some however, have had concerns about creatine and its unfortunate connection to hair loss. It's not uncommon that personal experiences have linked creatine to this unfortunate side effect, but does it just happen to be a coincidence or is there actual data to this? In this video, we'll break down the connection between creatine, DHT, and baldness (alopecia) to get to the bottom of this hair loss conundrum.
Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #creatine #hairloss #fitness
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Previous video on cardio killing your gains
youtu.be/XgObDwKnMQM
Video on What is the BEST Cardio
youtu.be/A1DaW2GLGGk
Last Video (Cutting Vs Bulking)
youtu.be/OhxGwVhtR-E
Referenced Article
pubmed.ncbi.nlm.nih.gov/34757594
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Have you ever heard of cardio killing your gains? It is a popular myth that might have a bit of truth to it. If cardio can indeed interfere with your strength and muscle growth, is it really worth doing? A new study on the matter might help us understand this a bit better! Let's see if doing aerobic exercises actually hurt our strength and muscle adaptations.
Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #cardio #gains #lifting
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Old Cut vs Bulk Vid
youtu.be/xV7rLNC17LA
If You Can Only Take One Supplement
youtu.be/SMbMU0lEon8
Previous Video on Sleep and Weight Loss
youtu.be/mR4p2f4Y3jA
What is Cutting?
youtu.be/be_TjNbJ75g
What is Bulking?
youtu.be/PiHAGXbLVno
TDEE Calculator (remember this is only an estimate)
tdeecalculator.net
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Bulking and cutting might not be necessary for beginners. There might actually be something better: maintenance. Other similar forms of maintenance, like recomping, maingaining, or gaintaining achieve maintenance in different ways, but they are aim for the same goal: improve muscle growth, reduce fat, and keep weight the same. So how much better is maintenance compared to cutting and bulking? Let's see if it's worth it.
Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #cutting #bulking #recomp
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #fitness #health #science
youtu.be/pz6TbZ3lNV8
Is Your Phone Ruining Your Sleep?
youtu.be/9bgwwXIfkUs
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Systematic Review: sciencedirect.com/science/article/abs/pii/S2405457721002862
Poor sleep sucks, but what if it sucked even more? As in, does poor sleep make you gain weight? Or maybe not getting enough sleep can prevent you from losing weight at all!
Time to dig into the health and fitness research in the world of sleep and see if we can break down the data about sleep's impact on things such as ghrelin, leptin, hunger, appetite, and more! For those with sleep issues like insomnia and sleep apnea, this might be some good info to consider.
Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #fitness #health #science
How To Take Creatine
youtu.be/7Aou-G42Wko
Creatine and Hair Loss
youtu.be/npdweMoCp3s
Can You Have Too Much Protein?
youtu.be/JtBhUnXx9Go
Whey Concentrate vs Isolate
youtu.be/F6HCzDItUZs
Vegan Protein Powders
youtu.be/T6zFl_Es3wE
Discord ► discord.gg/picturefit
Twitter ► twitter.com/Picture_Fit
Instagram ► instagram.com/picturefit
Which supplement should you really take? There's definitely a lot of supplements out there but they're not all created equally. Protein powder is arguably the most popular, but is it really the best supplement to take, especially if you already get enough protein from food? What about creatine and all the research on it? Caffeine is also a great stimulant supplement, especially for a preworkout. But really, which one should you take first?
Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #fitness #health #science
Patreon ► goo.gl/lmsWf7
Discord ► discord.gg/picturefit
Twitter ► twitter.com/Picture_Fit
Instagram ► instagram.com/picturefit
Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #fitness #health #science
Main Study:
mdpi.com/2075-4663/9/11/155/htm
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Support
Patreon ► goo.gl/lmsWf7
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Discord ► discord.gg/picturefit
Facebook ► facebook.com/PictureFitYT
Twitter ► twitter.com/Picture_Fit
Instagram ► instagram.com/picturefit
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Music by Chillhop: http://chillhop.com/listen
j'san - good morning sunshine soundcloud.com/iamjsan
Joakim Karud - Canals soundcloud.com/joakimkarud
Ruck P - Spring in La Coruna soundcloud.com/ruckp
Ruck P - Gratitude soundcloud.com/ruckp
Aso - Ultra Violet: soundcloud.com/aricogle/aso-ultra-violet
Cloudchord x G Mills - Sunlit soundcloud.com/cloudchord/sunlit
Shopon - Woodnot chillhop.bandcamp.com/album/chillhop-essentials-fall-2019
Listen on Spotify: http://bit.ly/ChillhopSpotify
Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #fitness #health #science
Main Study:
pubmed.ncbi.nlm.nih.gov/34585250
Examine.com's Article:
examine.com/members/summaries/issue/december-2021/summary-dx7R69
Article in Question:
eatthis.com/news-men-sugar-sperm-count-study
***************************************************************
Support
Patreon ► goo.gl/lmsWf7
***************************************************************
Discord ► discord.gg/picturefit
Facebook ► facebook.com/PictureFitYT
Twitter ► twitter.com/Picture_Fit
Instagram ► instagram.com/picturefit
***************************************************************
Music by Chillhop: http://chillhop.com/listen
j'san - good morning sunshine soundcloud.com/iamjsan
Joakim Karud - Canals soundcloud.com/joakimkarud
Ruck P - Spring in La Coruna soundcloud.com/ruckp
Ruck P - Gratitude soundcloud.com/ruckp
Aso - Ultra Violet: soundcloud.com/aricogle/aso-ultra-violet
Cloudchord x G Mills - Sunlit soundcloud.com/cloudchord/sunlit
Shopon - Woodnot chillhop.bandcamp.com/album/chillhop-essentials-fall-2019
Listen on Spotify: http://bit.ly/ChillhopSpotify
Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #fitness #health #science
Meta-Analysis:
link.springer.com/article/10.1007%2Fs40279-013-0120-3
Other Sources:
pubmed.ncbi.nlm.nih.gov/28870887
ncbi.nlm.nih.gov/pmc/articles/PMC4848691
pubmed.ncbi.nlm.nih.gov/32240018
pubmed.ncbi.nlm.nih.gov/31505127
pubmed.ncbi.nlm.nih.gov/31145383
***************************************************************
Support
Patreon ► goo.gl/lmsWf7
***************************************************************
Discord ► discord.gg/picturefit
Facebook ► facebook.com/PictureFitYT
Twitter ► twitter.com/Picture_Fit
Instagram ► instagram.com/picturefit
***************************************************************
Music by Chillhop: http://chillhop.com/listen
j'san - good morning sunshine soundcloud.com/iamjsan
Joakim Karud - Canals soundcloud.com/joakimkarud
Ruck P - Spring in La Coruna soundcloud.com/ruckp
Ruck P - Gratitude soundcloud.com/ruckp
Aso - Ultra Violet: soundcloud.com/aricogle/aso-ultra-violet
Cloudchord x G Mills - Sunlit soundcloud.com/cloudchord/sunlit
Shopon - Woodnot chillhop.bandcamp.com/album/chillhop-essentials-fall-2019
Listen on Spotify: http://bit.ly/ChillhopSpotify
Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #fitness #health #science
New Study Paper: sciencedirect.com/science/article/pii/S0960982221011209#fig4
***************************************************************
Discord ► discord.gg/picturefit
Facebook ► facebook.com/PictureFitYT
Twitter ► twitter.com/Picture_Fit
Instagram ► instagram.com/picturefit
***************************************************************
Music by Chillhop: http://chillhop.com/listen
Aso - Ultra Violet: soundcloud.com/aricogle/aso-ultra-violet
Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #fitness #health #science