Felipe Villegas @_VBFelipe

Yet another study showing similar whole muscle hypertrophy when training with heavy vs light loads. The evidence is overwhelming. May be a benefit to varying rep ranges for optimal results; for the gen pop likely doesn't make a meaningful difference 💪 biorxiv.org/content/10.110…

🚨Published Today🚨 New Perspectives for the Resistance Training of Runners: Flywheel Approach By Chloe Ryan, John Cronin, Sabian Kulczynski and John Ireland 📲Hit the link below to read the full article for 🆓🔓 journal.iusca.org/index.php/Jour…

🚨Published Today🚨 Which Metrics Can I Monitor? Test-Retest Reliability of Countermovement Jump and Countermovement Rebound Jump Force-Time Metrics in Youth Soccer Players In-Season By Andrew Badby, Paul Comfort, Nicholas Ripley, Matthew Cuthbert, Francisco Robles-Palaźon,…

La sarcopenia, entendida como la pérdida progresiva de la masa y la función muscular asociada al envejecimiento, es considerada un problema de salud pública debido a su creciente prevalencia y su implicación en la pérdida de capacidad funcional en las personas mayores. La…

🧵 ¿Se puede perder peso sin perder músculo? Una revisión recién publicada explora cómo los aminoácidos (EAAs y BCAAs) pueden ayudar a mantener masa muscular durante una dieta hipocalórica. Vamos con los datos. 👇

🚫 Mito: “Baños en agua fría aceleran la recuperación muscular.” ✅ Realidad: Tras un HIIT intenso (6x30s contracciones), 10 min a 10°C NO mejoran la recuperación ni el rendimiento al día siguiente. 🧊 Evita el agua fría después de tus entrenamientos.

Post-exercise cold water immersion has been shown to impair muscle development. New study suggests it may not do much for performance recovery either... onlinelibrary.wiley.com/doi/full/10.11…

🔬 The Role of Micronutrients in ATP (energy) Production 🔬 Micronutrients, although required in minute quantities, are indispensable catalysts in the metabolic pathways that convert food into energy. These pathways, include glycolysis, the Krebs cycle, and the electron…

Post-exercise infrared sauna use may improve neuromuscular performance 🌡️ This new study investigated the effects of infrared sauna use (10 min, 50℃) after training three times per week for 6-weeks 🗓️ 40 female team sport athletes were recruited to the study who were…

Estás perdiendo el cabello… Así que tomas finasteride para salvarlo. Lo que no te dicen: Te estás castrando químicamente solo para mantener tu línea de cabello. Aquí tienes la forma real de solucionar la caída del cabello (sin destruir tus hormonas):👇

A recent randomized controlled trial (PMID: 39364857) looked at the impact of a 10-week break from resistance training on long-term muscle size and strength adaptations. The study compared individuals who trained continuously for 20 weeks to those who trained for 10 weeks, took a…

Creatine supplementation for traumatic brain injuries 🧠 Mild traumatic brain injuries (mTBI) are concussions that can be common injures in contact sports 💥 Although creatine is widely regarded as a performance-related supplement, this new review outlined how creatine may be…

El entrenamiento en Zona 2 debe realizarse a intensidades situadas inmediatamente por debajo del primer umbral de lactato o ventilatorio, con sesiones continuas largas siendo la estrategia más recomendada. (lee el artículo completo en BLOG JL Chicharro en fisiologiadelejercicio.com)…

Consuming 40g of protein before sleep extends muscle protein synthesis (MPS) for 7.5 hours, sustaining an anabolic response without disrupting sleep quality. Compared to lower doses, ≥40g optimally prolongs protein absorption and muscle repair during overnight fasting…

¿Merece la pena meterse en agua fría? ❄️ 🛁 Nuevo meta-análisis (3,000+ personas, 7-15°C, 30 s - 2 h) revela: 🔹 PROS: ✅ Reduce el estrés (12 h después) ✅ Puede mejorar la calidad de vida 🫶 🔻 CONTRAS: ❌ Aumenta la inflamación 🔥 ❌ No mejora el estado de ánimo ❌ No…

🚨Published Today🚨 Response to the Comment on our Article: “Explosive is not a Term Defined in the International System of Units and Should not be Used to Describe Neuromuscular Performance” By Bernardo N. Ide, Amanda P. Silvatti, Craig A. Staunton, Moacir Marocolo, Dustin J.…

New meta indicates protein requirements may be as high as ~3 g/kg/d to optimize FFM retention during energy restriction. Note that FFM doesn't necessary = muscle mass. Also, protein intake from self-report may not be accurate. Interesting nonetheless... journals.lww.com/nsca-scj/fullt…

Los efectos de los agonistas del receptor del péptido similar al glucagón-1 sobre la función mitocondrial en el músculo esquelético: una revisión sistemática Nos queda mucho por saber, y eso es lo realmente bonito

1/ ☕ Can drinking coffee in the morning help you live longer? 🕰️ A recent study analyzed coffee drinking patterns in over 40,000 people and revealed something fascinating: the time of day you drink coffee could impact your health. 🧵👇

Does maximal strength training transfer to maximal velocity? We have plenty of team sport studies showing the benefit of resistance training, or at least combined training (resistance + plyo) to 10-20 m sprint times. Then of course a bunch of correlational studies on strength…