5x5 FITNESS

Kaynaklarhttps://pubmed.ncbi.nlm.nih.gov/32150878/https://sandcresearch.medium.com/what-causes-delayed-onset-muscle-soreness-doms-d126d04bbb3ahttps://pubmed.ncbi.nlm.nih.gov/30656173/https://pubmed.ncbi.nlm.nih.gov/12783232/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1190584/https://pubmed.ncbi.nlm.nih.gov/12617692

Kaynaklarhttps://www.nature.com/articles/s41467-022-28735-5https://pubmed.ncbi.nlm.nih.gov/389488/https://pubmed.ncbi.nlm.nih.gov/1171045/https://pubmed.ncbi.nlm.nih.gov/17193902/https://pubmed.ncbi.nlm.nih.gov/17050215/https://pubmed.ncbi.nlm.nih.gov/894528/https://pubmed.ncbi.nlm.nih.gov/22168345/https://pubmed.ncbi.nlm.nih.gov/11912073/https://pubmed.ncbi.nlm.nih.gov/2128439/https://pubmed.ncbi.nlm.nih.gov/12944322/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3922864/https://pubmed.ncbi.nlm.nih.gov/28899879/https://pubmed.ncbi.nlm.nih.gov/20878178/https://pubmed.ncbi.nlm.nih.gov/24658221/https://pubmed.ncbi.nlm.nih.gov/20012446/https://www.mdpi.com/2411-5142/4/3/41/htmhttps://pubmed.ncbi.nlm.nih.gov/21797891/https://pubmed.ncbi.nlm.nih.gov/25281368/https://pubmed.ncbi.nlm.nih.gov/16933054/https://pubmed.ncbi.nlm.nih.gov/27135475/https://pubmed.ncbi.nlm.nih.gov/27768503/https://pubmed.ncbi.nlm.nih.gov/34284350/https://pubmed.ncbi.nlm.nih.gov/881642/https://pubmed.ncbi.nlm.nih.gov/31755823/https://mennohenselmans.com/natural-muscular-potential-women/https://mennohenselmans.com/the-effects-of-alcohol-on-muscle-growth/

Eric Helms (2019) The Muscle and Strength Pyramid'te konu ile ilgili güzel bir diyagram hazırlamış.-Soru: Platoya mı geldin?—Hayır -> Hiç bir şeyi değiştirme.—Evet -> Aşağıdaki sorulardan herhangi birine verdiğin cevap “hayır” mı?—-8 saat üstü uyuyor musun? İhtiyacından fazla enerji alıyor musun? Protein alımın 1.6g/kg üstünde mi? RPE'yi tutturmakta zorluk çekiyor musun? Hareketleri/kasları en az 2 kez çalıştırıyor musun? Tekniğin iyi mi?——Cevap “evet” ise -> Düzeltilmesi gerekenleri düzelt ve antrenmana devam et.——Cevap “hayır” ise -> Salona gitmek zor mu geliyor? Uykun normalden kötü mü? Ağırlıklar/tekrarlar düşüyor mu? Hayat stresin eskisinden kötü mü? Ağrı-acın eskisinden kötü mü?——-1'i dışında hepsine “hayır” diyorsan muhtemelen yeterince iyileşiyorsun. 2 veya daha fazlasına “evet” diyorsan muhtemelen yeterince iyileşmiyorsun.———“Hayır” -> Geçici olarak hacmi düşür. 1 hafta hafif çalış. Performansın artmaya başladıysa hazırsın ama yorgunluğun kolayca tekrar artıyorsa ve plato devam ediyorsa deload ya da taperdan daha fazlasına ihtiyacın vardır. Genel olarak hacmi düşürmeyi ve antrenmanını tekrar düzenlemeyi değerlendir.———“Evet” -> Hacmi hafifçe artır ve devam et.

Kaynaklarhttps://pubmed.ncbi.nlm.nih.gov/25739559/https://pubmed.ncbi.nlm.nih.gov/21289204/https://pubmed.ncbi.nlm.nih.gov/30558493/https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP272472https://pubmed.ncbi.nlm.nih.gov/31260419/https://pubmed.ncbi.nlm.nih.gov/30363041/https://pubmed.ncbi.nlm.nih.gov/30289872/https://pubmed.ncbi.nlm.nih.gov/32342648/https://pubmed.ncbi.nlm.nih.gov/35908200/

Bölümde Bahsedilen Görselhttps://ibb.co/vmxWJW8Kaynaklarhttps://pubmed.ncbi.nlm.nih.gov/24768732/https://pubmed.ncbi.nlm.nih.gov/25009200/https://pubmed.ncbi.nlm.nih.gov/28072796/https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-020-03548-zhttps://pubmed.ncbi.nlm.nih.gov/17613504/https://pubmed.ncbi.nlm.nih.gov/25430861/https://pubmed.ncbi.nlm.nih.gov/11295915/https://pubmed.ncbi.nlm.nih.gov/32905720/https://pubmed.ncbi.nlm.nih.gov/7604347/https://pubmed.ncbi.nlm.nih.gov/19887021/https://pubmed.ncbi.nlm.nih.gov/23484826/https://pubmed.ncbi.nlm.nih.gov/16289310/https://pubmed.ncbi.nlm.nih.gov/26210309/https://pubmed.ncbi.nlm.nih.gov/17538084/https://pubmed.ncbi.nlm.nih.gov/24200407/https://pubmed.ncbi.nlm.nih.gov/27144851/https://pubmed.ncbi.nlm.nih.gov/34819061/https://pubmed.ncbi.nlm.nih.gov/24831502/https://pubmed.ncbi.nlm.nih.gov/32677528/https://pubmed.ncbi.nlm.nih.gov/32095908/https://pubmed.ncbi.nlm.nih.gov/28417234/https://pubmed.ncbi.nlm.nih.gov/16813774/https://www.bmj.com/content/373/bmj.n1581https://pubmed.ncbi.nlm.nih.gov/16462443/https://pubmed.ncbi.nlm.nih.gov/17202885/https://pubmed.ncbi.nlm.nih.gov/25844995/https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD010264.pub2/fullhttps://pubmed.ncbi.nlm.nih.gov/18287602/

00:00 - 36:00/Sohbet Muhabbet/36:01 - 01:08:21/Bileşik vs İzole Egzersizler/Kaynaklarhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4592763/https://pubmed.ncbi.nlm.nih.gov/23537028/https://pubmed.ncbi.nlm.nih.gov/26244600/https://pubmed.ncbi.nlm.nih.gov/27677913/https://osf.io/preprints/sportrxiv/sg3wm/https://www.strongerbyscience.com/barbalho/https://pubmed.ncbi.nlm.nih.gov/27995535/https://journals.lww.com/nsca-scj/Abstract/2020/10000/Regional_Hypertrophy,_the_Inhomogeneous_Muscle.11.aspxhttps://pubmed.ncbi.nlm.nih.gov/8789568/https://pubmed.ncbi.nlm.nih.gov/23949789/https://pubmed.ncbi.nlm.nih.gov/33440446/https://pubmed.ncbi.nlm.nih.gov/24978835/https://pubmed.ncbi.nlm.nih.gov/34426558/https://pubmed.ncbi.nlm.nih.gov/27583444/https://pubmed.ncbi.nlm.nih.gov/31230110/https://pubmed.ncbi.nlm.nih.gov/27032805/https://pubmed.ncbi.nlm.nih.gov/30293403/https://pubmed.ncbi.nlm.nih.gov/32149887/https://pubmed.ncbi.nlm.nih.gov/23657165/https://www.mdpi.com/2411-5142/3/2/28/htmBölümde Bahsettiğimiz FilmlerThe Northman Moving the mountain, Documentary The Big Sick The FatherTop Gun: MaverickDoctor Strange in the Multiverse of MadnessInjustice (2021)

00:00 - 27:55/Sohbet Muhabbet/27:56 - 01:39.00/Yanıldıklarımız Üzerine/ 01:39.03 - 01:43:14/Çözümleme ve Bölüm Sonu/Bölümde Bahsettiğimiz Diziler ve FilmlerThe Worst Person in the WorldThe NorthmanBetter Call SaulMulholland DriveJojo Rabbit

00:00 - 23:57/Sohbet Muhabbet/23.58 - 01.28.40/ Yanıldıklarımız/Bölümde Bahsettiğimiz Diziler ve FilmlerFRONTLINE | PBS - The Facebook DilemmaThe Crown Prince of Saudi Arabia (full film) | FRONTLINEBetter Call SaulObi-Wan KenobiThe Boys

00:00 - 08:05/Sohbet Muhabbet/08:06 - 46:12/Genetik, Kazanımları Nasıl Etkiler?/Kaynaklarhttps://www.ncbi.nlm.nih.gov/books/NBK20363/https://pubmed.ncbi.nlm.nih.gov/31705003/https://pubmed.ncbi.nlm.nih.gov/31061824/https://pubmed.ncbi.nlm.nih.gov/35092084/https://pubmed.ncbi.nlm.nih.gov/30289872/https://pubmed.ncbi.nlm.nih.gov/30560423/https://pubmed.ncbi.nlm.nih.gov/15947721/https://www.nature.com/articles/387083a0https://www.nejm.org/doi/full/10.1056/nejmoa040933https://mailchi.mp/0c0ec7df52b0/improve-your-endurance-with-one-gulp-caffeine?e=f463833e1ehttps://pubmed.ncbi.nlm.nih.gov/33649528/https://pubmed.ncbi.nlm.nih.gov/28133739/

00:00 - 10:22/Sohbet Muhabbet/10:23 - 52:33/ Dizlerin İçe Dönmesi Zararlı Mıdır?/https://www.instagram.com/adammeakins/ (Takip etmek isteyenler için)Kaynaklarhttps://pubmed.ncbi.nlm.nih.gov/18586134/https://pubmed.ncbi.nlm.nih.gov/17601767/https://www.researchgate.net/publication/244947717_Evaluation_of_the_Lateral_Step-Down_Test_as_a_Clinical_Assessment_of_Hip_Musculature_Strengthhttps://www.researchgate.net/publication/301690652_Relative_Muscle_Contributions_to_Net_Joint_Moments_in_the_Barbell_Back_Squathttps://pubmed.ncbi.nlm.nih.gov/31230110/https://pubmed.ncbi.nlm.nih.gov/22387600/https://pubmed.ncbi.nlm.nih.gov/33906580/https://onlinelibrary.wiley.com/doi/abs/10.1002/jor.25257https://journals.sagepub.com/doi/full/10.1177/2325967120966952https://pubmed.ncbi.nlm.nih.gov/35270563/https://link.springer.com/article/10.1007/s40279-019-01060-6https://www.sciencedirect.com/science/article/abs/pii/S1466853X2100122Xhttps://pubmed.ncbi.nlm.nih.gov/29157738/https://www.tandfonline.com/doi/abs/10.1080/14763141.2012.654503https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5534145/https://bmjopensem.bmj.com/content/6/1/e000610https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3916928/https://pubmed.ncbi.nlm.nih.gov/28974358/https://pubmed.ncbi.nlm.nih.gov/23724771/Bölümde Bahsettiğimiz Diziler ve FilmlerDrive My CarThe Attorney (2013)Dexter: New BloodNocturnal AnimalsBonusRed Dead Redemption 2

00:00 - 21:15/Sohbet Muhabbet/21:16 - 47:15/SuperSlow Metodu/47:16 - 51:00/Kapanış Muhabbeti/Kaynaklarhttps://youtu.be/HV8xg0w9BHwhttps://www.unm.edu/~lkravitz/Article%20folder/superslow.htmlhttps://www.webmd.com/men/features/want-more-strength-slow-downhttps://www.ren-ex.com/wp-content/uploads/2010/11/What-is-SuperSlow1.pdfhttps://pubmed.ncbi.nlm.nih.gov/11447355/https://pubmed.ncbi.nlm.nih.gov/22328004/https://pubmed.ncbi.nlm.nih.gov/11710656/https://pubmed.ncbi.nlm.nih.gov/35309524/Bölümde Bahsettiğimiz FilmlerZorba the GreekFalling DownAmadeus | Zorlu Performans Sanatları MerkeziCamille “Düşünce”Camille Claudel (1988)Compartment Number 6

00:00 - 13:32/Sohbet Muhabbet/13:33 - 55:35/Kuvvetlenme Üzerine/55:36 - 01:05:15/Kapanış Muhabbeti/Kaynaklarhttps://pubmed.ncbi.nlm.nih.gov/13485191/https://pubmed.ncbi.nlm.nih.gov/17277594/https://www.strongerbyscience.com/size-vs-strength/https://pubmed.ncbi.nlm.nih.gov/30387185/https://pubmed.ncbi.nlm.nih.gov/28834797/https://pubmed.ncbi.nlm.nih.gov/15142003/https://pubmed.ncbi.nlm.nih.gov/28755103/https://journals.lww.com/nsca-jscr/Abstract/1997/08000/The_Effect_of_Weight_Training_Volume_on_Hormonal.3.aspxhttps://journals.lww.com/nsca-jscr/abstract/2000/08000/comparison_of_1_day_and_3_days_per_week_of.6.aspxhttps://pubmed.ncbi.nlm.nih.gov/17313289/https://pubmed.ncbi.nlm.nih.gov/15903379/https://pubmed.ncbi.nlm.nih.gov/15758847/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1724546/https://journals.lww.com/nsca-jscr/Abstract/1995/11000/Effects_of_Different_Weight_Training_Exercise_Rest.2.aspxhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC1332526/https://pubmed.ncbi.nlm.nih.gov/15470307/https://pubmed.ncbi.nlm.nih.gov/16095405/https://pubmed.ncbi.nlm.nih.gov/18296968/https://pubmed.ncbi.nlm.nih.gov/19811949/https://pubmed.ncbi.nlm.nih.gov/19124903/https://pubmed.ncbi.nlm.nih.gov/8081322/https://pubmed.ncbi.nlm.nih.gov/21881534/https://pubmed.ncbi.nlm.nih.gov/17313289/http://www.worldacademicunion.com/journal/SSCI/SSCIvol05no02paper07.pdfhttps://pubmed.ncbi.nlm.nih.gov/11283443/https://pubmed.ncbi.nlm.nih.gov/16398892/https://pubmed.ncbi.nlm.nih.gov/10647555/https://pubmed.ncbi.nlm.nih.gov/17530985/https://pubmed.ncbi.nlm.nih.gov/12923645/https://pubmed.ncbi.nlm.nih.gov/21451937/

00:00 - 25:20/Sohbet Muhabbet/25:21 - 46:55/Turkesterone Üzerine/46:56 - 50:20/Plasebo/Kaynaklarhttp://pbmc.ibmc.msk.ru/en/article-en/PBMC-1978-24-4-456/https://www.journals.uchicago.edu/doi/10.2307/1540550https://pubmed.ncbi.nlm.nih.gov/8698114/https://www.researchgate.net/publication/26492102_Effects_of_Methoxyisoflavone_Ecdysterone_and_Sulfo-Polysaccharide_Supplementation_on_Training_Adaptations_in_Resistance-Trained_Maleshttps://jissn.biomedcentral.com/articles/10.1186/s12970-018-0242-yhttps://www.researchgate.net/publication/333322619_Ecdysteroids_as_non-conventional_anabolic_agent_performance_enhancement_by_ecdysterone_supplementation_in_humanshttps://youtu.be/QGxg5-Di5vkhttp://www.arielnet.com/articles/show/adi-pub-01242/anabolic-steroids-the-physiological-effects-of-placeboshttps://journals.humankinetics.com/view/journals/tsp/14/3/article-p272.xmlhttps://www.nejm.org/doi/full/10.1056/NEJM199607043350101#t=articleTophttps://youtu.be/aWNTq_YDndIhttps://youtu.be/s_lcSDTnZG0https://www.strongerbyscience.com/podcast-episode-63/Bölümde Bahsettiğimiz Dizi ve FilmlerZero Dark 10 Things I Hate About YouEnd of WatchMoon KnightEnemyNightmare Alley Affliction

Bahsi Geçen Paylaşımhttps://www.instagram.com/p/CbdSQjPg5Rs/Kaynaklarhttps://www.researchgate.net/publication/325632486_Stress_Urinary_Incontinence_in_Female_Powerlifting_A_Surveyhttps://startingstrength.com/article/the_valsalva_and_strokehttps://www.progressiverehabandstrength.com/articles/urinary-incontinence-powerlifting-part-1https://www.progressiverehabandstrength.com/articles/urinary-incontinence-powerlifting-part-2https://podtail.com/podcast/complete-performance-systems/episode-16-dr-rori-alter-on-incontinence-in-female/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8651931/https://pubmed.ncbi.nlm.nih.gov/34100787/https://pubmed.ncbi.nlm.nih.gov/33278274/https://pubmed.ncbi.nlm.nih.gov/30666426/https://pubmed.ncbi.nlm.nih.gov/30620148/https://pubmed.ncbi.nlm.nih.gov/31990795/https://link.springer.com/article/10.1007/s00192-021-04739-5https://www.instagram.com/p/CT7WwMBlR49/https://www.researchgate.net/figure/Hierarchy-of-evidence-pyramid-The-pyramidal-shape-qualitatively-integrates-the-amount-of_fig1_311504831

00:00 - 16:45/Sohbet Muhabbet/16:46 - 57:28/ Intermittent Fasting/Kaynaklarhttps://physicalculturestudy.com/2020/04/21/guest-post-the-history-of-intermittent-fasting/https://youtu.be/d17LJsmm9YEhttps://youtu.be/0PyBoKSv2tIhttps://pubmed.ncbi.nlm.nih.gov/32363896/https://pubmed.ncbi.nlm.nih.gov/27737674/https://pubmed.ncbi.nlm.nih.gov/34733895/https://youtu.be/kzoUZM7Avmwhttps://www.mdpi.com/2673-4168/2/1/1https://youtu.be/i2o8Yr96Qlohttps://youtu.be/LPi0WQeocJ0https://pubmed.ncbi.nlm.nih.gov/26132746/https://pubmed.ncbi.nlm.nih.gov/28701389/https://pubmed.ncbi.nlm.nih.gov/22719910/https://www.mdpi.com/2072-6643/12/8/2349https://www.researchgate.net/publication/352393855_Effects_of_Time-Restricted_Feeding_on_Supramaximal_Exercise_Performance_and_Body_Composition_A_Randomized_and_Counterbalanced_Crossover_Study_in_Healthy_Menhttps://pubmed.ncbi.nlm.nih.gov/33379191/https://pubmed.ncbi.nlm.nih.gov/31881139/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6304782/https://pubmed.ncbi.nlm.nih.gov/29419624/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/https://pubmed.ncbi.nlm.nih.gov/30952576/https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2623528https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8092432/https://pubmed.ncbi.nlm.nih.gov/28715993/https://www.prescrire.org/fr/3/31/55335/0/NewsDetails.aspxhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC5869082/https://pubmed.ncbi.nlm.nih.gov/32673591/https://pubmed.ncbi.nlm.nih.gov/31881139/https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/intermittent-fasting/Bölümde Bahsettiğimiz FilmlerKing RichardOld Henry

00:00 - 22:24/Sohbet Muhabbet/22:25 - 01:08:52/Vücut Yağı ve Vücut Yağı Ölçüm Teknikleri/Kaynaklarhttps://weightology.net/the-pitfalls-of-body-fat-measurement-part-1/https://podcasts.apple.com/tr/podcast/we-do-science-the-performance-nutrition-podcast/id885246231?l=tr&i=1000532818423https://www.mdpi.com/2072-6643/13/4/1075https://youtu.be/JM1UFPiKpFYhttps://pubmed.ncbi.nlm.nih.gov/28074888/Bölümde Bahsettiğimiz FilmlerThe BatmanProject XThe Tree of LifeThe Card CounterMass (Bahsedilen Şarkı Joyner Lucas - I'm Not Racist)

00:00 - 31:40/Sohbet Muhabbet/31:41 - 01:00:30/Kolajen Üzerine/Kaynaklarhttps://www.nutritiontactics.com/gelatin-for-collagen-growth-and-strength/https://www.barbellmedicine.com/blog/collagen-protein-and-tendinopathy/https://www.ergo-log.net/gelatin-endurance.htmlhttps://link.springer.com/article/10.1007/BF01926497https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356409/https://pubmed.ncbi.nlm.nih.gov/24153020/https://pubmed.ncbi.nlm.nih.gov/28702900/https://pubmed.ncbi.nlm.nih.gov/29345167/https://pubmed.ncbi.nlm.nih.gov/35042187/https://journals.humankinetics.com/view/journals/ijsnem/aop/article-10.1123-ijsnem.2020-0313/article-10.1123-ijsnem.2020-0313.xmlhttps://www.linkedin.com/pulse/tendon-stiffness-what-why-so-important-running-trang-nguyen/https://pubmed.ncbi.nlm.nih.gov/10601154/https://pubmed.ncbi.nlm.nih.gov/17101142/https://pubmed.ncbi.nlm.nih.gov/20683611/https://pubmed.ncbi.nlm.nih.gov/30681787/https://pubmed.ncbi.nlm.nih.gov/21421911/Bölümde Bahsettiğimiz Filmler ve DizilerCasinoScarfaceThe Host (2006)TroyDon't Look UpThey Shoot Horses, Don't They?The Forgotten BattleThe Tragedy of Macbeth7 Prisoners

Bu bölümdeki konuğumuz IPF Türkiye Powerlifting Şampiyonası'nda hem -57 kg sikletinde hem de overall'da şampiyon olan Aytuna Yalçın. Kendisi ile bu yarışmaya kadar geçirdiği hazırlık sürecini ve yaşadığı sakatlıkları konuştuk, daha sonrasında kendisinden yarışma öncesinde geçirdiği zor sürece rağmen nasıl şampiyonluğa ulaştığını dinledik.

00:00 - 15:13/Sohbet Muhabbet/15:14 - 37:26/Cluster Setler ve Rest-Pause Setler/Kaynaklarhttps://sci-fit.net/cluster-sets-rest-pause-drop-sets/http://twitter.com/sandcresearch/status/1494303183916699652?s=12https://youtu.be/PtFbsZ3pfXYhttps://www.instagram.com/p/CNE0BjGAn-G/?igshid=1p4hzikn8yox0https://www.instagram.com/p/CWk4eF7Dh-khttps://www.instagram.com/p/CS_pebggVTL/https://www.instagram.com/p/CM4X6j2DKMB/https://pubmed.ncbi.nlm.nih.gov/28617715/https://pubmed.ncbi.nlm.nih.gov/34260860/Bölümde Bahsettiğimiz Filmler ve DizilerThe Book of Boba FettThe Power of the Dog Bonus Olarak OyunlarGod of WarAssassin's Creed Odyssey

00:00 - 24:12/Sohbet Muhabbet/24:13 - 47:30/BCAA Üzerine/Kaynaklarhttps://jissn.biomedcentral.com/articles/10.1186/s12970-017-0184-9https://pubmed.ncbi.nlm.nih.gov/33537760/https://pubmed.ncbi.nlm.nih.gov/33741748/https://pubmed.ncbi.nlm.nih.gov/31250889/https://pubmed.ncbi.nlm.nih.gov/31468208/https://www.youtube.com/watch?v=WwAOVBH8ROYBölümde Bahsettiğimiz FilmlerAt Eternity's GateHeld for Ransom

00:00 - 27:34/Sohbet Muhabbet/27:35 - 01:02:20/Kas Büyümesi Reloaded/Kaynaklarhttps://www.amazon.com/gp/product/B0837DWFPFhttps://www.mdpi.com/2073-4409/9/7/1658/htmhttps://www.frontiersin.org/articles/10.3389/fphys.2020.00816/fullhttps://pubmed.ncbi.nlm.nih.gov/10932036/https://www.mdpi.com/2073-4409/9/7/1658/htmhttps://www.jstage.jst.go.jp/article/jpfsm/5/1/5_37/_articlehttps://anatomypubs.onlinelibrary.wiley.com/doi/pdf/10.1002/ar.22484https://pubmed.ncbi.nlm.nih.gov/23852989/https://www.frontiersin.org/articles/10.3389/fphys.2019.00247/fullhttps://journals.physiology.org/doi/full/10.1152/ajpregu.00292.2007https://peerj.com/articles/5338/https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/expphysiol.2010.053975https://www.mdpi.com/2072-6643/8/6/331/htmhttps://journals.physiology.org/doi/abs/10.1152/jappl.1988.64.3.1114https://journals.lww.com/acsm-msse/Fulltext/2003/06000/Functional_Adaptability_of_Muscle_Fibers_to.10.aspxhttps://www.tandfonline.com/doi/abs/10.1080/10671188.1970.10614992https://pubmed.ncbi.nlm.nih.gov/7282917/https://pubmed.ncbi.nlm.nih.gov/18677504/https://pubmed.ncbi.nlm.nih.gov/18801662/ https://pubmed.ncbi.nlm.nih.gov/23852989/https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/jphysiol.2005.101642https://journals.lww.com/clinorthop/Fulltext/2002/09000/The_Effect_of_the_Amount_of_Limb_Lengthening_on.28.aspxhttps://www.researchgate.net/publication/6123152_Influence_of_concentric_and_eccentric_resistance_training_on_architectural_adaptation_in_human_quadriceps_musclesBölümde Bahsettiğimiz FilmlerThe NoviceDonnie DarkoLost Highway (15 Detay)Batman: Gotham Knight

00:00 - 11:22/Sohbet Muhabbet/11:23 - 58:47/Testosteron ve Büyüme Hormonu Ağırlık Antrenmanlarıyla Artar mı? /Kaynaklarhttps://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3371329/https://pubmed.ncbi.nlm.nih.gov/9916184/https://pubmed.ncbi.nlm.nih.gov/28005636/https://pubmed.ncbi.nlm.nih.gov/29172848/https://www.frontiersin.org/articles/10.3389/fphys.2020.621226/fullhttps://pubmed.ncbi.nlm.nih.gov/23470307/https://pubmed.ncbi.nlm.nih.gov/2262468/https://pubmed.ncbi.nlm.nih.gov/32358310/https://www.researchgate.net/publication/288434976_The_effects_of_exercise_order_and_periodized_resistance_training_on_maximum_strength_and_muscle_thicknesshttps://pubmed.ncbi.nlm.nih.gov/20938358/https://pubmed.ncbi.nlm.nih.gov/24149379/https://pubmed.ncbi.nlm.nih.gov/15748830/https://pubmed.ncbi.nlm.nih.gov/19429451/https://pubmed.ncbi.nlm.nih.gov/19910330/https://pubmed.ncbi.nlm.nih.gov/21327794/https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4967245/https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3793973/https://pubmed.ncbi.nlm.nih.gov/28032435/https://youtu.be/Sj6exknHlsshttps://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6339914/https://journals.lww.com/nsca-jscr/Fulltext/2021/12000/Effects_of_Exercise_Training_on_Resting.36.aspxhttps://www.researchgate.net/publication/237015095_Mechanical_Muscle_Function_and_Lean_Body_Mass_During_Supervised_Strength_Training_and_Testosterone_Therapy_in_Aging_Men_with_Low-Normal_Testosterone_Levelshttps://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3781991/https://pubmed.ncbi.nlm.nih.gov/26264425/https://pubmed.ncbi.nlm.nih.gov/32358310/https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4562558/Bölümde Bahsettiğimiz FilmlerThe World's End 

00:00 - 16:35/Sohbet Muhabbet/16:36 - 33:25/Drop Setler/33:26 - 44:55/Süper Setler/44:56/Duyurumuz Var!/Kaynaklarhttps://www.mdpi.com/2075-4663/9/9/119/htmhttps://pubmed.ncbi.nlm.nih.gov/28474868/https://pubmed.ncbi.nlm.nih.gov/28130627/https://pubmed.ncbi.nlm.nih.gov/27433992/https://pubmed.ncbi.nlm.nih.gov/34260860/https://youtu.be/Efj3kfWCHNwhttps://sci-fit.net/drop-set/https://link.springer.com/article/10.1007/s42978-020-00092-zhttps://www.semanticscholar.org/paper/Effects-of-Supersets-Versus-Traditional-Strength-on-White/3db897a7c03dcba29ea5704a817c4f71ec11c2a3https://pubmed.ncbi.nlm.nih.gov/20847705/https://pubmed.ncbi.nlm.nih.gov/28698987/https://youtu.be/z3Jv0HPVY5oBölümde Bahsettiğimiz Diziler ve FilmlerThe WitcherHiveScott Pilgrim vs. the World Hot FuzzSpider-Man: No Way HomeSpider-Man: Into the Spider-VerseThe Book of Boba FettBonus Olarak Haftanın OyunuStar Wars Jedi: Fallen Order

2021 yılını son iki bölümdeki konuğumuz Dr. Oğuzhan Şal ile karın ön duvarı fıtıklarını konuşarak bitiriyoruz. Herkese iyi seneler!

Bu bölümdeki konuğumuz son anda stüdyomuzu basan Dr. Oğuzhan Şal, kendisi ile vücut geliştirme sporcusu olan Dallas McCarver'ın otopsi raporunu inceledik, bazı doktorların neden ağırlık kaldırılmasına sıcak bakmadığı üzerine konuştuk ve kendisinin Covid -19 hakkındaki görüşlerini dinledik.Bölümde Bahsettiğimiz FilmlerDriveBlue RuinThe Last DuelAnalyze This

00:00 - 28:25/ Dinleyicimiz Yiğit ile sakatlık süreci üzerine/28:26 - 43:29/Kinesiyoloji bantları işe yarıyor mu?/43:30 - 49:21/Kuru iğne tedavisi işe yarıyor mu?/49:22 - 01:09:30/ Muhabbet ve haftanın filmleri/Kaynaklarhttps://pubmed.ncbi.nlm.nih.gov/29248350/https://pubmed.ncbi.nlm.nih.gov/22124445/https://journals.sagepub.com/doi/abs/10.1177/0269215520963846https://www.youtube.com/watch?v=nxo7rD6WkiIhttps://www.evolutionsportspt.com/central-effects-of-dry-needlingBölümde Bahsettiğimiz Diziler ve FilmlerDune:Çöl GezegeniSuperbadKick-Ass (2010)Bruce AlmightyHawkeye (TV Mini Series 2021)

Bu haftanın konuğu artık aşina olduğunuz Fatih Karaca AKA Yarbay Strength. Kendisi ile Strongman Champions League yarışmasını detaylıca ele aldık ve Türkiye'de düzenlenen son  yarışmadaki skandallar üzerine konuştuk.

00:00 - 19:05/Sohbet Muhabbet/19:06 - 31:59/Alman Hacim Antrenmanı/32:00 - 45:00/Gereksiz Motivasyon Üzerine/Kaynaklarhttps://youtu.be/Kl-u0WmGTD8https://journals.lww.com/nsca-jscr/fulltext/2017/11000/effects_of_a_modified_german_volume_training.21.aspxhttps://www.mdpi.com/2075-4663/6/1/7/htmhttps://www.sciencedirect.com/science/article/pii/S2095254621000077#bib0010https://pubmed.ncbi.nlm.nih.gov/26605807/Bölümde Bahsettiğimiz Diziler ve FilmlerThe Chestnut ManThe Valhalla MurdersSecret SunshineAdam (2019 American film)MinariBringing Out the Dead (1999)Empire of the SunDune:Çöl Gezegeni

Bu bölümde konuğumuz olan Ağır Yaşamlar ekibinden geçtiğimiz haftalarda katıldıkları Alsancak Team Series yarışmasınında, en dipten kürsüye ulaştıkları o muhteşem yarışmanın öyküsünü dinledik. Instagram sayfamızı (5x5_fitness) takip etmeyi unutmayın!

Bölümde Bahsettiğimiz Diziler ve FilmlerSquid Game Kapan - Get OutUnbelievableCome As You AreNine Perfect StrangersNo Sudden MoveAtlantaMakinistBüyük Açık - The Big ShortŞanslı Logan - Logan LuckyThe Twilight Zone (TV Series 1959–1964)

00:00 - 13:53/Sohbet Muhabbet/13:54 - 39:03/Kuvvet antrenmanlarına kardiyo eklemek kuvveti ve büyümeyi nasıl etkiliyor?/Kaynaklarhttps://link.springer.com/article/10.1007/s40279-020-01421-6https://pubmed.ncbi.nlm.nih.gov/25804386/https://pubmed.ncbi.nlm.nih.gov/30341595/https://pubmed.ncbi.nlm.nih.gov/27497600/https://pubmed.ncbi.nlm.nih.gov/22002517/https://pubmed.ncbi.nlm.nih.gov/26932769/https://pubmed.ncbi.nlm.nih.gov/23104700/https://pubmed.ncbi.nlm.nih.gov/29658408/https://www.instagram.com/p/CM5q6NJswP4/https://www.instagram.com/p/COlHPIPnNLA/https://www.instagram.com/p/CM_-jt6Dt3_/https://www.instagram.com/p/CSWjn9EA51n/https://youtu.be/o3CaKJ89tiYBölümde Bahsettiğimiz Diziler ve FilmlerMare of EasttownBir Zamanlar Amerika'da - Once Upon a Time in AmericaLos Angeles Sırları - L.A. Confidential

00:00 - 03:01/Açılış Sohbeti/03:02 - 33:45/Karın Kasları Üzerine/33:46 - 42:24/Film Muhabbeti Bu Sefer Sona kaldı/Kaynaklarhttps://youtu.be/NlYUalulXxAhttps://pubmed.ncbi.nlm.nih.gov/27302152/https://minds.wisconsin.edu/handle/1793/67303https://search.proquest.com/openview/b52482fb112f4cdc7cd91f0295cf0c3d/1?pq-origsite=gscholar&cbl=18750&diss=yhttps://pubmed.ncbi.nlm.nih.gov/19812508/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4922527/https://www.t-nation.com/training/inside-the-muscles-best-ab-exercises/Bölümde Bahsettiğimiz FilmlerPromising Young Woman (2020)Total Recall (1990)Last Action Hero (1993)Another Round (2020) Pusher II (2004)Cape Fear (1991)

00:00 - 08:25/Sohbet Muhabbet/08:26 - 36:09/ Squat Derinliği Üzerine/36:10 - 41:30/ Deadlift ve Squat'ın Birbirine Katkıları/41:31 - 45:19/Ucundan Futbol/Kaynaklarhttps://pubmed.ncbi.nlm.nih.gov/23604798/https://pubmed.ncbi.nlm.nih.gov/31230110/https://www.researchgate.net/publication/304607794_Joint-Angle_Specific_Strength_Adaptations_Influence_Improvements_in_Power_in_Highly_Trained_Athleteshttps://pubmed.ncbi.nlm.nih.gov/31092132/https://www.researchgate.net/publication/236253394_Effect_of_range_of_motion_in_heavy_load_squatting_on_muscle_and_tendon_adaptationshttps://pubmed.ncbi.nlm.nih.gov/24662234/https://www.researchgate.net/publication/11452544_Injury_Incidence_and_Prevalence_among_Elite_Weight_and_Power_Liftershttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC7386153/Bölümde Bahsettiğimiz FilmlerCodaSound of Metal (Üstteki film yerine bunu izleyin :) )

00:00 - 18:30/Sohbet Muhabbet/18:31 - 26:47/Yaşlılar İçin Spor/26:48 - 37:45/Yaşlılar İçin Beslenme/37:46 - 42:10/Yaşlılarda Uyku/Kaynaklarhttps://journals.lww.com/nsca-jscr/Fulltext/2011/02000/https://link.springer.com/article/10.1007/s40279-020-01331-7 https://youtu.be/7h-kLKmknEohttps://www.instagram.com/p/CS3yvGiBPTi/https://www.instagram.com/p/CQltjK3jRhPhttps://pubmed.ncbi.nlm.nih.gov/32289518/https://pubmed.ncbi.nlm.nih.gov/30612163/https://www.frontiersin.org/articles/10.3389/fphys.2020.00799/abstractBölümde Bahsettiğimiz Diziler ve FilmlerHigh and Low (1963) Tengoku to jigokuThe Deer Hunter (1978)Jack ReacherCounterpart Anonyma - Eine Frau in BerlinThe People vs. O.J. Simpson

00:00 - 12:47/Sohbet Muhabbet/12:48 - 43:55/Uykunun Spor Performansı ve Sakatlıkla Olan İlişkisi/Kaynaklarhttps://pubmed.ncbi.nlm.nih.gov/33144349/https://pubmed.ncbi.nlm.nih.gov/18076267/https://pubmed.ncbi.nlm.nih.gov/8112265/https://pubmed.ncbi.nlm.nih.gov/25959075/https://pubmed.ncbi.nlm.nih.gov/21550729/https://www.sciencedirect.com/science/article/pii/S2095254621000260https://www.youtube.com/watch?v=TB13QEW1Z70Bölümde Bahsettiğimiz Diziler ve FilmlerMaster and Commander: The Far Side of the WorldPusher Good TimeHalston Trainspotting

00:00 - 12:38/Sohbet Muhabbet/12:39 - 30:33/ Uykunun Fizyolojisi ve Evreleri/33:34 - 47:40/Uykunun Nörobiyolojisi ve Bellek Üzerine Etkileri/Kaynaklarhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4755451/https://pubmed.ncbi.nlm.nih.gov/16251950/https://www.ncbi.nlm.nih.gov/books/NBK19956/https://pubmed.ncbi.nlm.nih.gov/11691984/https://science.sciencemag.org/content/294/5544/1058.abstractBölümde Bahsettiğimiz Diziler ve FilmlerJohn AdamsKalifatDövüşçü - The Fighter Büyük Hesaplaşma - HeatTimecrimesThe Invention of LyingUyuyan Adam - https://www.youtube.com/watch?v=Ag7887Qn6Ws&ab_channel=DFDEPO

Yarbay ile çektiğimiz video klibi izlemek için Instagram sayfamızı (5x5_fitness) ziyaret etmeyi unutmayın!

00:00 - 08:45/Sohbet Muhabbet/08:46 - 27:09/Serbest Ağırlıklar vs Makineler/27:10 - 33:12/NBA Finalleri/Kaynaklarhttps://journals.lww.com/nsca-jscr/fulltext/2020/07000/effects_of_training_with_free_weights_versus.6.aspxhttps://www.mdpi.com/1660-4601/17/21/7848/htmhttps://www.youtube.com/watch?v=JouADY-m9Ko&ab_channel=HouseofHypertrophyhttps://www.instagram.com/p/CMLELGsld7n/Bölümde Bahsettiğimiz FilmlerThe Hunt (2012)Virgin MountainBetter Days (Shao nian de ni)EllingPalm SpringsBugün Aslında Dündü - Groundhog Day Brooklyn Nine-Nine (Bonus Dizi)

00:00 - 12:20/Sohbet Muhabbet/12:20 - 31:50/Time Under Tension ve Tempo/31:52 - 36:55/ NBA FinalleriKaynaklarhttps://www.youtube.com/watch?v=-iGvy11OL7I&ab_channel=FlowHighPerformancehttps://www.youtube.com/watch?v=ePdrCerRRsc&ab_channel=HouseofHypertrophyhttps://www.youtube.com/watch?v=_RVjlfyyjow&ab_channel=HouseofHypertrophyhttps://www.youtube.com/watch?v=z80rR5NDyqE&ab_channel=FlowHighPerformancehttps://link.springer.com/article/10.1007/s40279-021-01465-2https://www.researchgate.net/publication/348737511_Does_Varying_Repetition_Tempo_in_a_Single-Joint_Lower_Body_Exercise_Augment_Muscle_Size_and_Strength_in_Resistance-Trained_MenBölümde Bahsettiğimiz Diziler ve FilmlerThe Night ManagerJo Nesbø's Headhunters

00:00 - 10:36/Sohbet Muhabbet/10:37 - 26:40/Bel Bükülmesi Tehlikeli Midir?/26:41 - 34:00/Text Neck/34:01 - 43:40/NBA Playoffları/KaynaklarHow do we stand? Variations during repeated standing phases of asymptomatic subjects and low back pain patients (https://pubmed.ncbi.nlm.nih.gov/28683929/)Thoracic and lumbar posture behaviour in sitting tasks and standing: Progressing the biomechanics from observations to measurements (https://pubmed.ncbi.nlm.nih.gov/26476893/)Posture and time spent using a smartphone are not correlated with neck pain and disability in young adults: A cross-sectional study (https://www.sciencedirect.com/science/article/abs/pii/S1360859220301789)Does Lumbar Flexion Actually Increase Shear Forces During Lifting? (https://www.physio-network.com/blog/lumbar-flexion-during-lifting/)https://twitter.com/adammeakins/status/1366847883690061828?s=12Bölümde Bahsettiğimiz Diziler ve FilmlerTed Lasso12 Maymun - Twelve MonkeysHırsızlar Şehri - The TownEx Machina Bir Konuşabilse... - Lost in TranslationOslo, 31 Ağustos 

00:00 - 07:47/Sohbet Muhabbet/07:48 - 28:29/Squat Dizlere Zararlı Mıdır?/28:30 - 37:20/NBA Playoffları/KaynaklarAre Deep Squats Bad For The Knees? (squatuniversity.com)https://www.instagram.com/p/CNQnRwYAmNt/ (The History Of Strength Sports)Bölümde Bahsettiğimiz FilmlerNuh TepesiPlatformBeyaz Kaplan (The White Tiger)Jackie BrownJarhead

00:00 - 09:09/Sohbet Muhabbet/09:10 - 39:33/Protein/39:34 - 55:49/Protein Tozları/55:50 - 59:35/ Haftalık Ufak Araştırmalar/59:36 - 01:12:20/NBA Playoffları/KaynaklarCasein Protein Guide: Types, Benefits, Dosages, & FAQ (muscleandstrength.com)How Whey Protein Is Made (MyFitFuel.In)Optimal Protein Intake Guide (examine.com)Barbell Medicine Guide to ProteinBölümde Bahsettiğimiz FilmlerFear and Loathing in Las Vegas ( Vegas'ta Korku ve Nefret)Looper (Tetikçiler)Honey Boy (Tatlı Çocuk)

00:00 - 07.34/Sohbet Muhabbet/07:35 - 30:00/Tükenme Üzerine/30:05 - 36:50/ Haftalık Ufak Araştırmalar/ KaynaklarChris Beardsley'nin yazısı - Training to failure – fatigueProximity to Failure and Total Repetitions Performed in a Set Influences Accuracy of Intraset Repetitions in Reserve-Based Rating of Perceived ExertionSelf-Rated Accuracy of Rating of Perceived Exertion-Based Load Prescription in PowerliftersMuscle fibre activation is unaffected by load and repetition duration when resistance exercise is performed to task failureEffects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysisDoes Training to Failure Maximize Muscle Hypertrophy? Schoenfeld, Brad Jon PhD