Renaissance Periodization: Unlocking Rapid Muscle Growth and Simple Dieting #
Lengthened Partials for Muscle Growth #
- Lengthened partials are a new training technique that involves performing partial repetitions of an exercise with a longer range of motion.
- Studies show that this technique can lead to greater muscle growth compared to traditional full range of motion exercises.
- Key benefits of lengthened partials include increased muscle activation, enhanced time under tension, and increased range of motion.
"Lengthened partials are a new training method that has been shown to be highly effective for the stimulation of muscle protein synthesis, which is the key mechanism for muscle growth."
The Simplest Diet Ever #
- The simplest diet is based on the concept of eating whole, unprocessed foods.
- Focus on protein sources, such as meat, poultry, fish, eggs, and dairy.
- Include plenty of vegetables and fruits.
- Minimize processed foods, sugary drinks, and refined carbohydrates.
- The key is to focus on consuming sufficient calories and protein to support muscle growth while ensuring adequate micronutrients.
"The simplest diet is just about eating whole, unprocessed foods. It’s not about counting calories or macros, it’s about making healthy choices."
Protein Recommendations for Naturals #
- Naturals (individuals who do not use performance-enhancing drugs) don't need as much protein as previously thought.
- Recommended daily protein intake for naturals is 0.8-1.2 grams per kilogram of body weight.
- Higher protein intake may not be beneficial and could even be detrimental to health.
- Focus on quality protein sources with a balanced diet.
"Don't fall for the marketing hype that you need to eat tons of protein. You can build muscle with a moderate protein intake, and you don't need to spend a fortune on expensive supplements."