Habitual sleep duration is associated with BMI and macronutrient intake and may be modified by CLOCK genetic variants.

http://www.ncbi.nlm.nih.gov/pubmed/25527757

Publicités

Melatonin for Treatment of Sleep Disorders: Summary

http://www.ncbi.nlm.nih.gov/books/NBK11941/

  • Evidence suggests that melatonin is not effective in treating most primary sleep disorders with short‐term use, although there is some evidence to suggest that melatonin is effective in treating delayed sleep phase syndrome with short‐term use.
  • Evidence suggests that melatonin is not effective in treating most secondary sleep disorders with short‐term use.
  • No evidence suggests that melatonin is effective in alleviating the sleep disturbance aspect of jet lag and shiftwork disorder.
  • Evidence suggests that melatonin is safe with short‐term use.
  • Evidence suggests that exogenous melatonin has a short half‐life and it penetrates the blood‐brain‐barrier.
  • Evidence suggests a link between endogenous melatonin and the sleep cycle.
  • Evidence suggests a link between endogenous melatonin and the temperature rhythm.

Big three weak point, weak link, sticking points.

Post is broken up into:

  1. Squat
  2. Bench
  3. Deadlift

 

3 Fundamentals of Breaking through Sticking Points

  1. Increasing Acceleration
  2. Strengthen Weak Muscles
  3. Strengthen the Zone

Squat

Sticking point in the first portion of the lifting motion:

Possible Weak muscles: Glutes & Hamstrings

Sticking point mid-way (knees at 90 degrees):

Possible Weak muscles: Quadriceps & Glutes

Sticking point in the last portion of the lift (very rare):

Possible Weak muscles: Quadriceps

Acceleration Exercises:

Paused Squats

Speed Squats

Jump Squats

Squats with Chains/Bands

Box Squats

Working on Weak Muscles:

Glutes -

Front Squats

High Bar Squats

Glute Bridges

Hip Thrusts

Hamstrings -

Romanian Deadlifts

Good Mornings

Reverse Hyperextensions

Stiff-Leg Deadlifts

Quadriceps -

Front Squats

High Bar Squats

Hack Squats

Barbell Lunges

Hip Belt Squat

Leg Press

Split Squats

Lower Back Muscles

Good Mornings

Glute Ham Raise

Back Extensions

Strengthen the Zone

Pin Squats

Safety Bar Squats

 

 


Bench

Sticking point close to the chest:

Possible Weak muscles: Pectorals & Anterior Deltoids & Lats

Sticking point mid-way (elbows at 90 degrees):

Possible Weak muscles: Anterior Deltoids

Sticking point during the last portion of the press (past 90 degrees):

Possible Weak muscles: Triceps

Acceleration Exercises:

Speed Bench

Paused Bench

Bench with Bands

Sling Shot Bench with Pause

Cambered Bar Bench Press

Tate Presses

Working on Weak Muscles:

Pectorals –

Dumbell Bench Press

Wide Grip Bench Press

Chest Dips

Incline Bench Press

Spoto Press

Buffalo Bar Bench Press

Anterior Deltoids –

Military Press

Dumbell Front Raises

Arnold Press

Incline Bench Press

Lats–

Pull Ups

Lat Pull Down

T-Bar Row

Chest Supported Rows

Horizontal Band Deadlifts

Triceps–

Close Grip Bench Press

Tricep Dips

Tricep Pulldowns

Floor Presses

Board Press

Slingshot Bench

Close-Grip Push-Ups/Diamond

JM Presses

Strengthen the Zone

Pin Bench

Board Press


Deadlift

Sticking point in the first portion of the lift (floor to below knees):

Possible Weak muscles: Quadriceps

Could also be: tight psoas

Sticking point around the knees:

Possible Weak muscles: Lower back muscles

Sticking point in the last portion of the pull (from mid-thigh to lockout):

Possible Weak muscles: Glutes & Hamstrings & Lats

Acceleration Exercises:

Speed Deadlifts

Deadlifts with Chains/Bands

Working on Weak Muscles:

Upper Back

Snatch Grip Deadlifts

Shrugs

Kroc Rows

Quadriceps -

Front Squats

High Bar Squats

Hack Squats

Barbell Lunges

Hip Belt Squat

Leg Press

Split Squats

Lower Back Muscles

Good Mornings

Glute Ham Raise

Back Extensions

Glutes -

Front Squats

High Bar Squats

Glute Bridges

Hip Thrusts

Hamstrings -

Romanian Deadlifts

Good Mornings

Snatch Grip Deadlifts

Reverse Hyperextensions

Stiff-Leg Deadlifts

Lats–

Pull Ups

Lat Pull Down

T-Bar Row

Chest Supported Rows

Horizontal Band Deadlifts

Strengthen the Zone

Deficit Deadlifts

Rack Pulls

Paused Deadlifts