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Best exercises for back? (by @smurray_32 )

in general, compound exercises that include shoulder extension and/or adduction seem best for stimulating maximal latissimus dorsi. in lehman’s terms, the lats appears to produce greatest muscle activity during any vertical pulling exercises such as pull-downs/pull-ups as well as during horizontal pulling exercises such as various row variations.

deadlifts: though not an essential exercise for back growth, beggs et al (2011) showed that both a double overhand (pronated) or mixed (one hand pronated, one hand supinated) grip using heavier loads (80%1rm) displayed significantly superior lat activity than lighter loads (60%1rm). therefore, if you opt to include deadlifts into your training program, heavier loads seem to be superior for overall stimulation vs lighter ones.

lat pulldowns: studies have concluded a pronated grip (lusk et al 2009) brought to the front of the neck (not behind the neck) (signorile et al 2002) using a “middle grip” of ~1.5 biacromial distance (andersen et al 2014) be the most optimal in recruiting the lats during a lat pulldown. the addition of a close grip pulldown could also be an effective variation for increasing trap recruitment.

pullups: studies have shown both pullups and chin ups to elicit very similar amounts of lat recruitment when relative loads are equal (doma et al 2013). however, though lat recruitment may be similar, bicep and pec recruitment have shown to be significantly more in chin-ups vs pullups which have greater trap and less bicep recruitment (youdas et al 2010).

rows: though it’s still unclear whether horizontal or vertical pulling exercises display superior lat activity, one study by lehman et al (2005) reported that the seated row displayed significantly greater lat activity than the lat pull-down, especially when retracting the scapula therefore, a row variation is only of benefit in order to optimize your back training.

practical implications: the lats can be maximised by using heavy loads and a mix of both horizontal and vertical pulling.
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8 hours ago comment 10 star 376

・・・
um antes & depois para motivar vocês nesta sexta-feira 🙀✨⠀
primeiro passo é acreditar que você pode mudar. segundo passo é querer e projetar um objetivo para que possa vir a alcançá-lo. terceiro passo é agir, fazer acontecer. quarto passo é não desistir, mesmo com os obstáculos que irá encontrar no caminho. portanto, persista. quinto passo é que ao alcançar seu objetivo, deve dar continuidade e saber manter seu foco, para que todo o resultado obtido não vá por água a baixo.⠀
como falei nos stories, todos os dias podemos tentar, errar e acertar. o que não podemos é desistir na tentativa ou no erro. devemos aprender com eles, para que possamos acertar, independente do tempo que demore. 💪🏻🤩 créditos @bruninhavalle .
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3 days ago comment 7 star 1,272

😍tour de gaufres 😍

ce matin c'est une envie de gaufres qui m'a réveillée !!
je rêvais d'une immense tour de gaufres, recouverte de beurre de cacahuète et de fruits rouges 🤤
mais.. elle s'est écroulée 🤣

résultat, voici une 3/4 tour
avec biiiiien moins de beurre de cacahuètes que dans mes rêves...
oui, bizarrement, après chaque enfilage d'un slim, j'ai soudainement moins envie d'un toping indécent ! 🤣

heureusement la recette en elle même rend un résultat sacrément copieux pour des macros au top (pour moi 😉) la recette pour un petit déj.. soit une montagne de mini gaufres 😍
🍽️
- 1 oeuf + 1 blanc
- 60 g de lait d'amande
- 50 g de fromage blanc 0%
- 30 g de farine semi complète - 20 g de whey saveur de votre choix
- 10 g de son d'avoine
- 1 cc de stevia
- 1 cc de levure chimique
mélangez tous les ingrédients et hop faites cuire dans un gaufrier légèrement huilé à l' huile de coco.
c'est prêt !

a déguster avec qqes fruits rouges et un peu de beurre de cacahuètes ou d'amande 😉

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1 hour ago comment 22 star 109
23 hours ago comment 54 star 3,033

#repost @ bulakorn_deekratok
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3 days ago comment 2 star 1,299
4 days ago comment 1 star 649

เวย์โปรตีน isolate มี 2 รสชาติ
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วิตามินล้น
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3 hours ago comment 0 star 119

Whey or plant-based protein???
i choose plant based- it’s ease of digestibility, high-quality of amino acids, low residual additives and a high-level of nutritional density! 🌱 ✅🌱 ✅🌱✅



what’s your thoughts on whey and plant based protein? •


⬇️⬇️⬇️ #comment ⬇️⬇️⬇️



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2 days ago comment 46 star 1,422