JulioSonic

Eu acho que tem problema sim, vc não estará dando tempo de descanso suficiente para o músculo, inclusive para as costas já que estará fazendo barra fixa todos os dias...

7x o mesmo músculo? Que tipo de treino vc faz?

aham, ta bom... escuta essas então

Vou fazer esse ai da PM, já que o da PF foi suspenso... shit

Se quer treinar 3x na semana eu indico o HST

Paralelas e barra fixa no lower? ta errado isso dae

https://www.youtube.com/watch?v=-g54wgtkkPY

Muito sedutor mesmo, mas será que beija bem?

UEHuaEHUAEueAHU

Emprego é o que mais tem. Eu comecei a trabalhar com 16 anos naquele projeto de menor aprendiz. Como falaram enquanto você não vem aqui para Curitiba, procure fazer alguns cursos, e da um up no seu inglês. Tendo um inglês intermediário já da pra conseguir alguma coisa legal no ano da Copa.

ehaueuaheau, seja sincero, você também escutou neh? essa aqui é pra pira...kkkkkk

Coloca os exercicios ai fera.... se eu fosse vc faria peito/triceps/ombro costas/biceps/trapezio pernas

Se for pra fazer esse tipo de divisão é melhor fazer um ABC2x

Eu prefiro 3x....

Sua estagnação esta relacionada com a sua dieta.

hueahueaheau, eu só copiei e colei, depois q eu vi o tamanho da fonte... só joga o texto no notepad....rs

Sinceramente eu acharia extremamente normal. A morte para mim é algo tão natural quanto um nascimento

Já fui assim, vou acompanhar a sua evolução. E não consegui ver suas fotos, hospeda elas em algum lugar

Vou mudar meu objetivo, não quero ser mais fitness, vai que eu morro também..kkkkkkkk, vou virar ogro agora...heheheh Relaxa mano, milhares de pessoas morrem todo dia, mesmo enquanto estou escrevendo esse comentário varias pessoas devem estar morrendo nesse exato momento.

Muito bom cara, parabéns. Vou dar uma lida nele amanha Reputado

Não gostei muito daquele ABCD, mas vi que mudou para AB2x que na minha opinião é bem melhor, no mais estarei acompanhando o seu progresso.

Parabéns cara, evoluir tudo isso em apenas 1 ano é para poucos

Dando continuidade a discussão sobre o GH, outra substância que estimula a sua liberação Acute supplementation with alpha-glycerylphosphorylcholine augments growth hormone response to, and peak force production during, resistance exercise Tim Ziegenfuss*, Jamie Landis and Jennifer Hofheins *Corresponding author: Tim Ziegenfuss tziegenfuss@wadsnet.com Author Affiliations The Center for Applied Health Science Research, Division of Sports Nutrition and Exercise Science, Fairlawn, OH 44333, USA For all author emails, please log on. Journal of the International Society of Sports Nutrition 2008, 5(Suppl 1):P15 doi:10.1186/1550-2783-5-S1-P15 The electronic version of this article is the complete one and can be found online at:https://www.jissn.com/content/5/S1/P15 Published: 17 September 2008 © 2008 Ziegenfuss et al; licensee BioMed Central Ltd. Background Many of the positive adaptations resulting from resistance exercise training (i.e., increased muscle mass and strength, decreased fat mass) are thought to be mediated, in part, by exercise-induced increases in growth hormone (GH). One ingredient that has shown clinical promise in elevating GH is the acetylcholine precursor alpha-glycerylphosphorylcholine (A-GPC). The purpose of this study was to examine the effects of a supplement containing primarily A-GPC on serum GH levels, explosive performance, and post-exercise substrate oxidation. Methods Using a randomized, placebo-controlled, crossover design, seven men (mean ± SD age, height, weight, body fat: 30.1 ± 7.3 y, 179.2 ± 7.4 cm, 87.3 ± 11.6 kg, 18.1 ± 5.9%) with at least two years of resistance training experience ingested 600 mg A-GPC (as AlphaSize™) or a placebo 90-minutes prior to completing 6 sets × 10 repetitions of Smith Machine squats at 70% of their pre-determined 1-repetition maximum. At 30-minutes post-exercise, resting metabolic rate (RMR) and respiratory exchange ratio (RER) were measured with indirect calorimetry to assess post-exercise caloric expenditure and carbohydrate and fat oxidation, respectively. Immediately following RMR and RER measurements, subjects performed three sets of bench press throws at 50% of their pre-determined 1-repetition maximum to assess peak force, peak power, and rate of force development. All trials were performed after an overnight fast, a 48-hour abstention from intense exercise, and during the same time of day to minimize diurnal variation. Serum samples were obtained prior to exercise and again 0, 5, 15, 30, 60, 90 and 120 minutes post-exercise. Hormone concentrations were analyzed in duplicate by Quest Diagnostics® via immunoassay. Statistical evaluation of the data was accomplished using dependent t-tests (peak force, peak power, rate of force development) and repeated measures ANOVA (GH, RMR, RER). Differences were considered "significant" at P ≤ 0.05. Results Compared to baseline (pre) values, peak GH increased 44-fold during A-GPC (from 0.19 ± 0.06 to 8.4 ± 2.1 ng/mL) vs. 2.6-fold during placebo (from 1.9 ± 0.8 to 5.0 ± 4.8 ng/mL, P < 0.03) (Figure1). Peak bench press force was 14% greater in A-GPC (933 ± 89 N) vs. placebo (818 ± 77 N, P < 0.02). Trends toward higher peak bench press power (P < 0.13) and lower post-exercise RER (P < 0.12) were noted in the A-GPC trial. Figure 1. Conclusion These data indicate that a single 600 mg dose of A-GPC (as AlphaSize™), when administered 90 minutes prior to resistance exercise, increases post-exercise serum GH and peak bench press force. In contrast, A-GPC had no statistically significant effect on peak power, rate of force development, RMR, or cardiovascular hemodynamics (i.e., heart rate and blood pressure). Future work should examine how resistance exercise + A-GPC affect the GH-IGF axis and their associated family of binding proteins. ----------------------------------------------------------------------- Alpha GPC e o Cérebro Background L-Alpha glycerylphosphorylcholine (αGPC, choline alfoscerate) is a precursor in the biosynthesis of neuronal cell phospholipids and has been shown to increase the availability of acetylcholine (Ach) in nerve tissue. The proper functioning of acetylcholine neurotransmission is integral to healthy cognition. Disruptions in acetylcholine neurotransmission associated with many memory-related or age-associated disorders and result in impairments in learning, memory, and cognitive processing. αGPC, which is an extract from purified soy lecithin, can elevate Ach levels to alleviate symptoms of these disorders and enhance cognitive skills. αGPC enhances Ach neurotransmission by facilitating cell membrane fluidity and increasing availability of neurotransmitter precursors. Significant Findings αGPC is a versatile compound in cholinergic neurons Choline plays an important role in neurotransmitter and lipid metabolite synthesis. Adequate choline levels can be maintained with regular diet and nerve cells uptake choline through the circulation. Available choline in the nerve cell can be employed to produce essential lipid components or to synthesis acetylcholine directly. Choline derived lipid components, such as phosphatidylcholine, provide membrane fluidity and structural reorganization of neurons. Decreased density of phospholipids can contribute to membrane rigidity, an indication of aging or unhealthy cells [1]. αGPC is a derivative of phosphatidylcholine and has been shown to positively influence membrane fluidity [2] and potentially reverse the effects of age-related damage in cholinergic neurons [3]. Furthermore, Alpha-GPC resides in the cell membrane and can also be catabolized to produce choline and increase acetylcholine neurotransmitter synthesis [2](Fig 1). The biological versatility of this compound to act as both a precursor molecule and a structural component of the cell membrane supports a beneficial role to cholinergic neurotransmission. αGPC increases Ach release in important brain regions The well-established role of the cholinergic system in cognitive processing has led researchers to evaluate the usefulness of αGPC. In a study using animal models, αGPC administration elevated Ach in cerebral cortex, hippocampus, and striatum in a dose dependent manner [4](Fig 2). Once this elevation in Ach was confirmed, the same study examined the behavioral outcomes of αGPC supplementation. αGPC was co-administered with scopamine, a drug known to interfere with memory performance. Co-administration of αGPC attenuated the memory impairing effects of the drug, supporting claims of improved memory performance. Meta-analysis of αGPC human trials shows an effective therapy for memory loss A review of thirteen published clinical trials, examining over 4000 patients, has evaluated the role of αGPC as a therapy for memory and age-related disorders. After treatment periods ranging from three to six months, all trials reported significant improvements in clinical condition, especially during performance in attention and memory tasks [5]. In addition, each study reported significant improvements in related symptoms such as disorientation, irritability, lack of emotional control, and indifference to surroundings. In one particular study, Schettini el al. administered a-GPC to 20 patients with Alzheimer’s disease and compared them to a placebo control group. At the end of three-month treatment period, the αGPC treated cohort had demonstrated improved memory function by 15.6%, while the placebo-controlled group declined in memory performance by 8%, consistent with the degenerative nature of the memory-disorders [5]. Nootropic properties of αGPC Memory formation is dependent upon the coordination of various neurological processes, which can be separately influenced [6]. αGPC supplementation has been shown to increase the release of Ach in the hippocampus, a brain region necessary for the formation of new memories with a high density of cholinergic neurons [1]. The effects of cholinergic enhancement in healthy subjects results in improved performance on working memory tasks. These improvements in memory function correlated with heightened activity in brain regions associated with memory encoding (Fig 3). Additional experiments led the researchers to conclude that cholinergic enhancement improves working memory by focusing perceptual processing on relevant stimuli [7]. Enhancing cholinergic transmission with αGPC might not only benefit those with memory disorders, but may also potentiate working memory in healthy adults. Summary Efficient neurotransmission in cholinergic neurons is crucial for normal memory performance. Degrading cholinergic neurons or depressed Ach neurotransmitter levels results in specific memory impairments and cognitive disturbances. αGPC has been shown to alleviate the symptoms in populations suffering from severe memory loss. In vivo studies show enhanced Ach neurotransmitter release in specific brain regions. The mechanism for this elevated release is the versatility of αGPC to participate in Ach synthesis or provide neuronal membrane fluidity. Enhancing cholinergic neurotransmission in healthy subjects yields improvements in working memory tasks. These studies support the use of αGPC as a nootropic aimed at increasing Ach neurotransmission and improving memory function. Reference Amenta F, Tayebati SK: Pathways of acetylcholine synthesis, transport and release as targets for treatment of adult-onset cognitive dysfunction. Curr Med Chem 2008, 15:488-498. Aleppo G, Nicoletti F, Sortino MA, Casabona G, Scapagnini U, Canonico PL: Chronic L-alpha-glyceryl-phosphoryl-choline increases inositol phosphate formation in brain slices and neuronal cultures. Pharmacol Toxicol 1994, 74:95-100. Muccioli G, Raso GM, Ghe C, Di Carlo R: Effect of L-alpha glycerylphosphorylcholine on muscarinic receptors and membrane microviscosity of aged rat brain. Prog Neuropsychopharmacol Biol Psychiatry 1996, 20:323-339. Sigala S, Imperato A, Rizzonelli P, Casolini P, Missale C, Spano P: L-alpha-glycerylphosphorylcholine antagonizes scopolamine-induced amnesia and enhances hippocampal cholinergic transmission in the rat. Eur J Pharmacol 1992,211:351-358. Parnetti L, Amenta F, Gallai V: Choline alphoscerate in cognitive decline and in acute cerebrovascular disease: an analysis of published clinical data. Mech Aging Dev 2001, 122:2041-2055. Izquierdo I: Role of NMDA receptors in memory. Trends Pharmacol Sci 1991, 12:128-129. Furey ML, Pietrini P, Haxby JV: Cholinergic enhancement and increased selectivity of perceptual processing during working memory. Science 2000, 290:2315-2319. ---------------------------------------- Outros Benefícios Alpha-GPC Possible Benefits: Medline summary: Alpha-GPC or GPC has been documented extensively by published studies in both animals and humans to contribute to at least five (5) significant human health functions. These relevant ‘mind-body’ activities include, but may not be limited to the following: 1. Increases human Growth Hormone (hGH) Increases in endogenous human Growth Hormone (hGH) secretion by the anterior pituitary in conjunction with Growth Hormone Releasing Hormone (GHRH); that is, both Alpha-GPC and GHRH act concertedly to stimulate the release of hGH, naturally; 2. Improved mental focus and stimulation of cognitive function Stimulation of the enzymatic synthesis of phosphatidylcholine (PC) in nerves, muscle cells and all cell membranes, counteracting the age-related decrease in phospholipid (PC) biosynthesis; thus, Alpha-GPC contributes directly to improved mental focus and stimulation of cognitive function; 3. More strength from work-outs and training programs Acts as a precursor of acetylcholine (ACh); thus, Alpha-GPC activates cholinergic transmission which permits the development of more strength from work-outs and training programs, plus reducing levels of somatostatin in the hypothalamic-pituitary axis; 4. Improved lipotrophic functions in the liver Elevations in blood and tissue levels of the essential nutrient, choline, which supports improved lipotrophic functions (methyl group transferases) in the liver. Research has shown that fatty liver, a condition associated with obesity, diabetes and heavy alcohol consumption, often leads to cirrhosis of the liver or liver failure. Studies conducted by Alan L. Buchman, M.D., associate professor of medicine at The Feinberg School of Medicine at Northwestern University, have shown that fatty liver can be prevented and possibly even eliminated with increased levels of choline. Alpha-GPC also acts synergistically with the body’s store (and/or supplementation) of S-adenosyl-L-methionine (SAM or SAMe) and folic acid, vitamin B12 and vitamin B6 to facilitate methyl group transfers in the brain and liver; 5. Improved balanced and coordination Produces improved balanced and coordination when combined with ‘skill set’ practice and training as a result of normalized nerve transmission in the brain, and in cardiac, skeletal and smooth muscles. More Alpha-GPC Information & Possible Benefits: Alpha-GPC has been shown to potentiate the effects of growth hormone releasing hormone (GHRH) and increase human growth hormone (hGH) secretion in young and elderly individuals. Alpha-GPC also affects numerous biochemical and neurotransmitter systems that have been implicated in the development of age-related memory dysfunction (ARMD). Administration of Alpha-GPC has been shown to improve neuropsychological parameters in patients with SDAT and ARMD. Alpha-GPC also improves memory and cognitive performance. Alpha-GPC has been shown to reduce the recovery time in comatose patients suffering from head injury and antagonize the effects of scopolamine to improve memory, attention, and performance in healthy individuals. Alpha-GPC’s cognitive and growth hormone (GH) enhancing effects appear to be primarily the result of stimulation of the cholinergic neurotransmitter system; however, other biochemically-related modulations and neurotransmitter systems have been implicated. Alpha-GPC improves memory, attention, and performance in healthy individuals. Alpha-GPC’s cognitive and growth hormone (GH) enhancing effects appear to be primarily the result of stimulation of the cholinergic neurotransmitter system; however, other biochemically-related modulations and neurotransmitter systems have been implicated. Aging and prolonged stress – including athletic endeavors like marathons or ‘ironman/ironwoman’ events are associated with decreased hormone production, especially reduced secretion of human Growth Hormone (hGH) from the anterior pituitary. These life events are also associated with lower levels of free choline in the blood and tissues. Concomitantly, both quality of life and lifespan decrease, sexual desire and potency diminish, muscles loose both protein (mass) and tone, and body fat levels increase. In clinical situations, significantly reduced secretion of hGH is associated with short stature, generalized muscle wasting, andropause, anxiety, undesirable mood and affect changes which are often associated with depression, abnormal sleep patterns, loss of energy and stamina, and decreased cellular and humoral (antibody) immune functions leading to increased susceptibility to disease. Fate and distribution studies demonstrate that orally administered Alpha-GPC is absorbed quickly from the gastrointestinal tract and is transported in the blood to all cells and tissues, especially the brain. Alpha-GPC crosses the ‘blood-brain’ barrier and acts as a central nervous system (CNS) cholinergic stimulant while it simultaneously increases the GHRH-stimulated secretion of hGH by the somatotrophe cells in the anterior pituitary. The current understanding of Alpha-GPC’s actions in the brain is that it increases hGH secretion in the pituitary by two (2) separate but interacting neuro-endocrine mechanisms; these are: 1. Modulatory – increasing cholinergic tone lending to decreased levels of somatostatin (produced by the hypothalamus), as a result of the administration of Alpha-GPC; 2. Regulatory – stimulation of hGH synthesis resulting from ‘up regulation’ of Growth Hormone Releasing Hormone/Factor (GHRH/GHRF) in conjunction with receptor-linked stimulation of the adenylate cyclase (cAMP)-Protein kinase C (PKC)-inositol triphosphate (IP3) intracellular control mechanisms regulating hGH synthesis at the genomic level and its subsequent secretion by the anterior pituitary. Alpha-GPC has been administered to over three thousand (3,000) patients and volunteers in clinical trials and studies that have been published in the peer-reviewed literature. Minor, transient side effects have been reported to occur at a one percent (1%) frequency; these side effects, for orally administered Alpha-GPC, included diarrhea, dizziness, gastralgis, heartburn, insomnia, restlessness and skin rashes, which resolved when the amount of Alpha-GPC administered was either decreased or eliminated. Alpha-GPC in the mental recovery of brain injury. Institute of Internal Medicine and Geriatrics, University of Palermo, Italy. The clinical efficacy and the tolerability of alpha-glycerophosphocholine (alpha-GPC), a natural plant extract able to provide high levels of choline for the nervous cells of the brain and to protect their cell walls, have been tested in a clinical open multicenter trial on 2044 patients suffering from recent disrupted bloodflow induced brain injury. Alpha-GPC was administered after the attack at the daily dose of 1000 mg im for 28 days and orally at the dose of 400 mg tid during the following 5 months after the first phase. The evaluation of the efficacy on the psychic recovery was done by the Mathew Scale (MS) during the period of im drug administration, and using the Mini Mental State Test (MMST), the Crichton Rating Scale (CRS), and the Global Deterioration Scale (GDS) during the following period of oral administration. The MS mean increased 15.9 points in 28 days in a statistically significant way (p < 0.001) from 58.7 to 74.6. At the end of the 5 month oral administration, the CRS mean significantly decreased 4.3 points, from 20.2 to 15.9 (p < 0.001); the MMST mean significantly increased (p < 0.001) from 21 to 24.3 at the end of the trial, reaching the “normality” score at the 3rd month assessment. The GDS score at the end of the trial corresponded to “no cognitive decline” or “forgetfulness” in 71% of the patients. Adverse events were complained of by 44 patients (2.14%); in 14 (0.7%) the investigator preferred to discontinue therapy. The most frequent complaints were heartburn (0.7%), nausea-vomit (0.5%), insomnia-excitation (0.4%), and headache (0.2%). The trial confirms the therapeutic role of alpha-GPC on the cognitive recovery of patients with disrupted bloodflow induced brain injury, and the low percentage of adverse events confirms its excellent tolerability.(ann ny acad sci 1994 June) Alpha-GPC Possible Side Effects: At this time there are no clinically proven side effects with Alpha-GPC when used appropriately. If you are taking any prescribed drugs from your physician, please check the <a href="https://3rdparty.naturalstandard.com/content/interactionHTML/interaction-basic.asp" style="padding: 0px; margin: 0px; text-decoration: none; color: rgb(17, 17, 17); " target="_blank" title="Drug Interactions">Drug Interactions before taking this nutritional supplement.

É, tb acho um pouco improvável ter ganho alguma coisa em 2 semanas, mas acredito que um pouco eu ganhei sim. Problema que não tenho a medida das minhas pernas dos últimos 3 meses para comparar, mas da pra perceber que elas estão um pouco maiores sim. Nessas duas semanas ganhei 1,3kg tb, não que isso signifique muita coisa mais... e dizem que iniciantes tem facilidade para ganhar massa não é? Teoricamente sou iniciante, pq até então nunca havia feito Terra, Acacho e Stiff, e sem falar que também estou tomando algumas substâncias desse tópico: Não que elas possam ter interferido em alguma coisa, mas vai saber neh.. E como eu falei só vi diferença nas pernas, não notei nada de diferente no restante do corpo. Antes de ter iniciado esse treino cheguei a tirar as medidas do meu braço e do meu peito, acabando o o primeiro ciclo irei comparar-las para ver se de fato houver algum ganho ou não, pelo menos nesses músculos.

Procura ai no fórum, tem relato de um cara q fez isso..