Det får du her så, det er bare meget langt og derfor lidt af et highjack:

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DIET
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Meal timing doesn't matter
>http://www.ncbi.nlm.nih.gov/pubmed/11319656
>http://www.ncbi.nlm.nih.gov/pubmed/1905998
>http://www.ncbi.nlm.nih.gov/pubmed/9155494
>http://www.ncbi.nlm.nih.gov/pubmed/15085170
>http://www.ncbi.nlm.nih.gov/pubmed/8399092
>http://www.ncbi.nlm.nih.gov/pubmed/8383639
>http://www.ncbi.nlm.nih.gov/pubmed/21123467
>http://www.ncbi.nlm.nih.gov/pubmed/19943985
>http://www.bodyrecomposition.com/research-review/meal-frequency-and-energy-balance-

research-review.html

Protein post-workout can help (contradicting articles)
>http://www.phoenixbarbell.com/PDF_Files/060809C.pdf
>http://www.ncbi.nlm.nih.gov/pubmed/21045172
>http://www.ncbi.nlm.nih.gov/pubmed/15570142
>http://www.ncbi.nlm.nih.gov/pubmed/11984302
>http://www.sportsci.org/jour/9901/rbk.html
But not much if it does (ie don't worry about it much)
>http://www.ncbi.nlm.nih.gov/pubmed/19478342
>http://www.ncbi.nlm.nih.gov/pubmed/19106243
>http://www.ncbi.nlm.nih.gov/pubmed/21289204
>http://www.ncbi.nlm.nih.gov/pubmed/21613572

Fat won't make you fat, and will raise sex hormone levels
>http://www.ncbi.nlm.nih.gov/pubmed/15621063
>http://www.ncbi.nlm.nih.gov/pubmed/8942407
>http://www.ncbi.nlm.nih.gov/pubmed/14666150
>http://www.ncbi.nlm.nih.gov/pubmed/6538617
>http://www.ncbi.nlm.nih.gov/pubmed/6298507

Eating loads of protein is generally fine
>http://www.ncbi.nlm.nih.gov/pubmed/21722409
>http://www.ncbi.nlm.nih.gov/pubmed/9841962
>http://www.ncbi.nlm.nih.gov/pubmed/16174292
>http://www.ncbi.nlm.nih.gov/pubmed/10722779
>http://www.ncbi.nlm.nih.gov/pubmed/16174292
But could potentially be harmful

Protein intake ~2g per kg BW
>http://www.ncbi.nlm.nih.gov/pubmed/9841962
>http://www.ncbi.nlm.nih.gov/pubmed/6390614
>http://www.ncbi.nlm.nih.gov/pubmed/19927027
>http://www.ncbi.nlm.nih.gov/pubmed/15640518
>http://www.ncbi.nlm.nih.gov/pubmed/22150425
>http://www.sportsci.org/jour/9901/rbk.html

Protein helps lose fat & fills you up
>http://www.ncbi.nlm.nih.gov/pubmed/19179060
>http://www.ncbi.nlm.nih.gov/pubmed/18469287
>http://www.ncbi.nlm.nih.gov/pubmed/14557793

Focus on g of protein, not % of your total kcal from protein
>http://www.ncbi.nlm.nih.gov/pubmed/18448177

Vegetables are good for you
>http://www.ncbi.nlm.nih.gov/pubmed/20234038
>http://www.ncbi.nlm.nih.gov/pubmed/7494680

Eat traditional, healthy food
>http://www.ncbi.nlm.nih.gov/pubmed/19366466
>http://www.ncbi.nlm.nih.gov/pubmed/15699220

Weight gain/loss is calorific deficit/surplus only, method doesn't matter
>http://www.ncbi.nlm.nih.gov/pubmed/18173383
>http://www.ncbi.nlm.nih.gov/pubmed/18025815
>http://madcow.hostzi.com/Topics/Diet.htm
>http://examine.com/faq/what-should-i-eat-for-weight-loss.html

Don't bother with keto
>http://www.ajcn.org/content/83/5/1055.long
>http://www.bodyrecomposition.com/research-review/ketogenic-low-carbohydrate-diets-

have-no-metabolic-advantage-over-nonketogenic-low-carbohydrate-diets-research-

review.html
>http://jama.ama-assn.org/content/289/14/1837.abstract
Contradicting evidence (keto may help)
>http://www.ncbi.nlm.nih.gov/pubmed/16476868
>http://www.ajcn.org/content/24/3/290.abstract

GI doesn't matter
>http://www.ncbi.nlm.nih.gov/pubmed/16629877
>http://www.ncbi.nlm.nih.gov/pubmed/19602827
>http://www.ncbi.nlm.nih.gov/pubmed/17923862
>http://www.alanaragon.com/elements-challenging-the-validity-of-the-glycemic-

index.html

Don't worry about insulin
>http://weightology.net/weightologyweekly/?page_id=319

Saturated fat and cholesterol aren't bad
>http://www.askscooby.com/nutrition-39/the-truth-about-saturated-fat/
>http://chriskresser.com/5-reasons-not-to-worry-about-your-cholesterol-numbers
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How to calculate calories you burn each day
>http://www.elitefitness.com/forum/womens-fitness-female-bodybuilding-training/better

-bmi-calculator-katch-mcardle-formula-665955.html

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SUPPLEMENTS
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Most supplements are shit
>http://www.bodyrecomposition.com/muscle-gain/an-objective-comparison-of-chocolate-

milk-and-surge-recovery.html

Creatine can increase strength, power, mass, endurance a bit
>http://www.sportsci.org/jour/9901/rbk.html
>http://www.ncbi.nlm.nih.gov/pubmed/19033611
>http://www.ncbi.nlm.nih.gov/pubmed/11740307
>http://www.ncbi.nlm.nih.gov/pubmed/12560406
>http://www.ncbi.nlm.nih.gov/pubmed/14685870
>http://www.ncbi.nlm.nih.gov/pubmed/19130643
>http://www.ncbi.nlm.nih.gov/pubmed/11828245
>http://www.ncbi.nlm.nih.gov/pubmed/17312085
>http://www.ncbi.nlm.nih.gov/pubmed/17685691
>http://www.ncbi.nlm.nih.gov/pubmed/15707376
>http://www.ncbi.nlm.nih.gov/pubmed/12501003
>http://www.ncbi.nlm.nih.gov/pubmed/12701815

After ~12 weeks creatine effects start to wear off
>http://www.ncbi.nlm.nih.gov/pubmed/15263100

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EXERCISE
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GENERAL PRINCIPLES
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Lift fast for better strength gains
>http://www.ncbi.nlm.nih.gov/pubmed/16177617

Multiple sets give more hypertrophy/strength gains, optimal ~3
>http://www.ncbi.nlm.nih.gov/pubmed/20300012
>http://www.ncbi.nlm.nih.gov/pubmed/14971985

Shorter rests don't help muscle gains
>http://www.ncbi.nlm.nih.gov/pubmed/19077743
>http://www.ncbi.nlm.nih.gov/pubmed/16095405

Rest of ~3-5min best for strength gains
>http://www.ncbi.nlm.nih.gov/pubmed/19691365
>http://www.ncbi.nlm.nih.gov/pubmed/16686570
>http://www.ncbi.nlm.nih.gov/pubmed/18076244
>http://www.ncbi.nlm.nih.gov/pubmed/15705039
>http://www.ncbi.nlm.nih.gov/pubmed/17194236

Train at ~60% 1RM ~3 days/week, ~4 sets. As you get better do more sets at higher %1RM
>http://www.ncbi.nlm.nih.gov/pubmed/16287373
Untrained 60% RM, 3d/w, 4 sets
Recreationall trained 80% RM, 2d/w, 4 sets
Athletes 85% RM, 2d/w, 8 sets
>http://www.ncbi.nlm.nih.gov/pubmed/12618576
>http://www.ncbi.nlm.nih.gov/pubmed/15142003

Lifting causes hypertrophy in all muscle fibres
>http://www.ncbi.nlm.nih.gov/pubmed/2311599

Sarcoplasmic hypertrophy limited
>http://www.higher-faster-sports.com/nonfunctionalmyth.html
>http://madcow.hostzi.com/Topics/Training_Primer.htm#Types_of_Hypertrophy:

Low reps for good hypertrophy & strength gains, esp as beginner
>http://www.ncbi.nlm.nih.gov/pubmed/12436270

Get stronger to get bigger
>http://madcow.hostzi.com/Topics/Training_Primer.htm#Training_and_Size_vs._Strength:
>http://www.higher-faster-sports.com/strengthvssize.html

More volume is not always better
>http://www.ncbi.nlm.nih.gov/pubmed/16095427
>http://www.ncbi.nlm.nih.gov/pubmed/16503695
>http://www.ncbi.nlm.nih.gov/pubmed/19237506

Lifting helps fat loss
>http://www.ncbi.nlm.nih.gov/pubmed/20847892
>http://www.ajcn.org/content/86/3/566.long
More than cardio
>http://www.ncbi.nlm.nih.gov/pubmed/10204826
>http://www.ncbi.nlm.nih.gov/pubmed/12808225
>http://www.jacn.org/content/18/2/115/T2.expansion.html

Progression is what matters
>http://www.ncbi.nlm.nih.gov/pubmed/19204579
>http://www.sportsci.org/encyc/adaptex/adaptex.html
>http://www.ncbi.nlm.nih.gov/pubmed/15064596

Free weights better than smith machine
>http://www.ncbi.nlm.nih.gov/pubmed/20093960
>http://www.ncbi.nlm.nih.gov/pubmed/19855308

Don't do hundreds of variations of each movement
>http://www.higher-faster-sports.com/exercisevariety.html
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SPECIFICS
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Squat better than leg press
>http://www.ncbi.nlm.nih.gov/pubmed/11528346

Smith squat higher, smith bench lower than with free weights
>http://www.ncbi.nlm.nih.gov/pubmed/15705030

Incline bench doesn't work upper chest
>http://www.daveywaveyfitness.com/wp-content/uploads/2010/11/Effects-of-Variations-of

-the-Bench-Press-Exercise-on-the-EMG-Activity-of-Five-Shoulder-Muscles.pdf

Targetting upper/lower abs impossible
>http://www.ncbi.nlm.nih.gov/pubmed/8976314

Higher bodyfat leads to worse muscle gains
>http://www.ncbi.nlm.nih.gov/pubmed/21139562
>http://www.ncbi.nlm.nih.gov/pubmed/17530988

Lifting on an unstable surface is retarded, dangerous and ineffective
>http://www.ncbi.nlm.nih.gov/pubmed/18296960
>http://www.ncbi.nlm.nih.gov/pubmed/20072068
>http://en.wikipedia.org/wiki/Common_sense
>http://www.ncbi.nlm.nih.gov/pubmed/20300023

Work through DOMS
>http://www.ncbi.nlm.nih.gov/pubmed/12617692

No spot reduction
>http://www.ncbi.nlm.nih.gov/pubmed/21804427
>http://www.ncbi.nlm.nih.gov/pubmed/17596787

Cardio helps recovery
>http://www.ncbi.nlm.nih.gov/pubmed/19258659

Don't bother with HIIT
>http://www.bodyrecomposition.com/fat-loss/stead-state-versus-intervals-finally-a-

conclusion.html
>http://www.burnthefat.com/high_intensity_interval_training.html
>http://www.ncbi.nlm.nih.gov/pubmed/18379212

Exericse has similar positive benefits at all ages
>https://physsportsmed.org/doi/10.3810/psm.2011.09.1933
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GOOD PROGRAMS
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Books to read:
>Starting Strength
>Practical Programming
>5/3/1
>Vertical Jump Bible (plyometric training)
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BEGINNER

Starting strength
>http://startingstrength.wikia.com/wiki/FAQ:The_Program

Pendlay Beginner articles (oly stuff)
>http://www.pendlay.com/Pendlay-Beginner-Articles_ep_57-1.html
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INTERMEDIATE

Madcow Linear
>http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm

Texas Method (read Practical Programming)
>http://startingstrength.wikia.com/wiki/The_Texas_Method
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ADVANCED

Smolov Jr
>wkak.net/SmolovFAQ.htm
>http://joshmahony.com/weights/smolov_jr.php

5/3/1 (read the book)
>http://forum.bodybuilding.com/showthread.php?t=112382761&page=1

Madcow Periodised
>http://madcow.hostzi.com/5x5_Program/Periodized_5x5.htm

Smolov Squat Cycle
>wkak.net/SmolovFAQ.htm
>http://www.elitefitness.com/forum/weight-training-weight-lifting/bill-starrs-5-x-5-

program-variation-per-madcow2-thanx-so-here-k-up-now-375215-11.html#post4610310

Chinese Weightlifting System (just an example of advanced oly programming)
>http://lifthard.com/category/chinese-weightlifting-system/

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FORM
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Squat
>http://www.youtube.com/playlist?list=PL23A020CC700DBB56

Press
>http://www.youtube.com/playlist?list=PLF218033AD30BF68C

Bench
>http://www.youtube.com/playlist?list=PLC2E70D6A580B8D13

Deadlift
>http://www.youtube.com/playlist?list=PLFDF214CE2E5A07E9

Power Clean
>http://www.youtube.com/watch?v=XDxK_8iX__U
>http://www.youtube.com/watch?v=kHi-yn_tR5M
>http://www.youtube.com/watch?v=-fUzVq5CfNI
>http://www.youtube.com/watch?v=ssEvAIEfkHs
>http://www.youtube.com/watch?v=wSm8XMlo198
>http://www.youtube.com/playlist?list=PL2B713736B5896A91
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OTHER STUFF
______________________________________________________________________________________
______________________________________________________________________________________
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Fitness intro
>http://www.4chanfit.wikia.com/wiki/Harsh's_Worksheet_(WIP)

Injury stuff
>http://www.startingstrength.wikia.com/wiki/Injuries

Lots of nice articles
>http://www.higher-faster-sports.com/index.html

LundDahl skrev:Tak Har nu allerede læst artiklen og der er ekstremt mange undersøgelser vedlagt. Ved du om nogen af dem er relevante i forhold til det jeg søger, altså noget hvor de kigger specifikt på hvad der sker i musklen? Jeg har selv kigget nogle af dem igennem, men gik simpelthen i stå (nok fordi jeg er lud doven) , men må i gang igen, men ville nu være lettere hvis du allerede viste, at der var en af de undersøgelser der gjorde det

Generelt set vil jeg sige at de alle er relevante for dig Hvad er det mere præcist du leder efter? Hvad der sker i musklen er jo relativt komplekst. Snakker vi om ændringer i satelitcelle aktiveringen, mRNA expressionen, eller er det noget mere overordnet du søger?

Moose skrev:

shit

Shotmertz skrev:Generelt set vil jeg sige at de alle er relevante for dig Hvad er det mere præcist du leder efter? Hvad der sker i musklen er jo relativt komplekst. Snakker vi om ændringer i satelitcelle aktiveringen, mRNA expressionen, eller er det noget mere overordnet du søger?

Alt.. Ej, altså dem jeg kiggede på tog bare udgangspunkt i styrkefremgang hos individer (og sammenlignede gruppe) og det var ikke det jeg søgte. Jeg tror ikke det behøver at være så specifikt som satelitcelle aktiveringen (og som jeg forstod det var det stadig nærmere hypoteser en enlige fakta) og mRNA expressionen må jeg lige læse op på, det har jeg ikke fattet Jeg tænkte nu nærmere på sådan nogen muskelbiopsiundersøgelser. Jeg skal bruge nogen undersøgelser til metode i biologi, så jeg fortæller hvilke metoder de har brugt (Ja AT er lort!)

LundDahl skrev:

Moose skrev:

shit

Shotmertz skrev:Generelt set vil jeg sige at de alle er relevante for dig Hvad er det mere præcist du leder efter? Hvad der sker i musklen er jo relativt komplekst. Snakker vi om ændringer i satelitcelle aktiveringen, mRNA expressionen, eller er det noget mere overordnet du søger?

Alt.. Ej, altså dem jeg kiggede på tog bare udgangspunkt i styrkefremgang hos individer (og sammenlignede gruppe) og det var ikke det jeg søgte. Jeg tror ikke det behøver at være så specifikt som satelitcelle aktiveringen (og som jeg forstod det var det stadig nærmere hypoteser en enlige fakta) og mRNA expressionen må jeg lige læse op på, det har jeg ikke fattet Jeg tænkte nu nærmere på sådan nogen muskelbiopsiundersøgelser. Jeg skal bruge nogen undersøgelser til metode i biologi, så jeg fortæller hvilke metoder de har brugt (Ja AT er lort!)

Ja okay. Så ved jeg ikke helt om jeg kan hjælpe. Hvis det er den fulde metode du leder efter, skal du jo have adgang til hele artiklen. Har din underviser ikke mulighed for at finde artikler du kan bruge til det? Ift. et AT forløb vil jeg måske mene at det ikke er realistisk også at skulle kunne finde fulde artikler på Pubmed?