โค้ชภูมิ เทรนเนอร์สุดน่ารัก

รับเทรนออนไลน์ / ส่วนตัว / ตามบ้าน คอนโด / มียิมส่วนตัวที่ แพรกษา

[โค้ชภูมิ เทรนเนอร์สุดน่ารัก @coachphoomChula]

10 นาทีนี้ จะเปลี่ยนชีวิตคุณ คุณจะเลิกถามลดน้ำหนักต้องทำไง แค่คลิปนี้ผมก็เสียรายได้หลายหมื่นละ เพราะคือเคล็ดลับที่ใช้ทำงานจริง ... เหมือนขายตรงป่ะ แต่พูดจริงนะ ฟรีและดีกว่านี้ ไม่น่ามีละ จะลดน้ำหนักทำไง น้ำหนักไม่ลดทำไง ไปดู https://t.co/ewiPMMRN5J #ลดน้ําหนักแบบไม่แดกยาโว้ยย

[Daniel Berglind, PhD @DanielBerglind]

”Power training” may improve physical function more than traditional strength training in older adults.

In 20 RCTs (n=566), lifting fast and lowering controlled showed modest benefits vs regular strength training.

https://t.co/L8x2PEIh1F

[Daniel Berglind, PhD @DanielBerglind]

Athleticism is not just being strong.

It is the ability to express strength rapidly: sprinting, jumping, decelerating, changing direction and producing force at the right moment.

Strength builds the engine. Lift heavy. Move fast. Stay athletic.

https://t.co/J0oT6qcrLT

[Daniel Berglind, PhD @DanielBerglind]

🏋️should not be performed primarily to “burn calories”

Still, a recent study shows that its energy cost is often underestimated: 3×5 squats at 80% 1RM expended ~34 kcal in men and ~21 kcal in women, with ~70% occurring between sets and post-exercise

https://t.co/flfO98RFKd

[Daniel Berglind, PhD @DanielBerglind]

An 8-week Powerbuilding intervention (powerlifting + bodybuilding) in women with no previous experience significantly increased physical activity, movement competence, and strength, while also fostering a strong sense of empowerment.

https://t.co/L5LkPq7i2s

[Daniel Berglind, PhD @DanielBerglind]

Progressive overload does not “cause” muscle growth. Mechanical tension does
Train hard enough—close to failure—to recruit high-threshold motor units and create the stimulus for hypertrophy
Progression is often the result of adaptation, not the root cause

https://t.co/rO0TnOigIR

[Daniel Berglind, PhD @DanielBerglind]

Hamstring training is not one-size-fits-all.

New data show that Nordic hamstrings, RDLs & hip thrusts load the hamstrings very differently—some emphasize force, others stretch.

For performance & injury prevention: combine exercises, don’t marry one.

https://t.co/RvEO1kubOP

[Daniel Berglind, PhD @DanielBerglind]

📚 meta-analysis on Sprint Interval Training:

Just 2–3 all-out sprints may be enough to substantially improve VO₂max
➡️adding more sprints did not lead to greater improvements — suggesting that when intensity is high, “more” is not always “better”

https://t.co/WsdTK4iHtZ

[Daniel Berglind, PhD @DanielBerglind]

Doug Hepburn’s strength method is still one of the smartest ways to build strength & muscle mass
Heavy low-rep “power” work + moderate “pump” work each week allows you to accumulate more high-quality “effective reps” near failure without excessive fatigue

https://t.co/53FgG4I7ru

[Daniel Berglind, PhD @DanielBerglind]

Muscle growth needs mechanical tension.

But fatigue can reduce motor unit recruitment and force output — meaning less tension and potentially less hypertrophy.

High-rep sets to failure may cause more neuromuscular fatigue than low-rep sets to failure.

https://t.co/anpHnhPwL4

[Daniel Berglind, PhD @DanielBerglind]

Muscle growth is not caused by “training volume” per se.
Hypertrophy is primarily driven by mechanical tension and recruitment of high-threshold motor units. This occurs with heavy loads (>85% 1RM) or when training near failure, i.e., ”effective reps”

https://t.co/rO0TnOigIR

[Daniel Berglind, PhD @DanielBerglind]

For hypertrophy, muscles don’t know if tension comes from a barbell or a machine
What matters is high motor unit recruitment, mechanical tension, training close to failure
Often, machine exercises better ensure the target muscle is the limiting factor

https://t.co/L6cOfG3aj9

[Daniel Berglind, PhD @DanielBerglind]

Cluster sets = more high-quality reps💪
Use a ~5RM load:
2 reps → rest 20s (~3 times)
Short intra-set rests may help maintain force, velocity & technique while reducing acute fatigue vs traditional sets—supporting strength and hypertrophy training

https://t.co/r2hsllwxHh

[Coach Wayland | Performance Expert | Craftsman @WSWayland]

Stop underloading your hamstrings in the gym, the Romanian Deadlift (RDL) crushes sprint-level demands.

New BJSM study (2026) used MRI + EMG + 3D motion capture + musculoskeletal modelling to measure actual muscle force & stretch in the hamstrings (BFlh, semimembranosus, semitendinosus) during common exercises vs. walking → jogging → running → max sprinting.

Key findings:

Bilateral RDL produced the highest peak force in biceps femoris long head (1.6 BW) and semimembranosus (1.9 BW) — significantly more than any other exercise or even max sprinting (p<0.001). It also created the greatest stretch.

Unilateral hamstring bridge came close behind for high force + stretch.

NHE (Nordic) and eccentric sliders: solid force (~0.9 BW in BFlh, similar to sprint) but much lower stretch.

Hip thrust: lower force & stretch than walking — great for early rehab.

"The RDL and unilateral hamstring bridge produced significantly greater peak stretch than any other task across all three hamstring muscles.

The Nordic, often considered the eccentric gold standard, generated lower stretch demands than most other exercises. The eccentric slider was similarly modest."

https://t.co/cHF5bfq22h

Practical takeaway for coaches/athletes: RDL is a beast for building resilience against high-load, high-stretch scenarios (like late swing in sprinting). Use it in later rehab or prevention phases. Match exercise to running speed demands: low-stretch options early, progress to RDL for full specificity.

Link: https://t.co/pHbPgj7zOk

[$ artô $ @artcardio]

เจมส์จิ ออกกำลังกายหนัก หุ่นดีขนาดนี้ แต่ Chol 320 , LDL 280 mg/dl ปัจจุบันองค์ความรู้เพิ่มขึ้นเยอะมากๆว่าระดับไขมันในเลือดไม่ได้ขึ้นกับพฤติกรรมทั้งหมด แต่ส่วนหนึ่งถูกกำหนดโดยกรรมพันธ์

✅Homozygous Familial Hypercholesterolemia พบได้น้อย กลุ่มนี้ไขมันจะสูงมากๆๆตั้งแต่เด็กๆเลย
✅แต่ Heterozygous Familial hupercholesterolemia ตัวเลขในอเมริกาประมาณกันว่าพบ 1 ใน 250 คน (ไม่น้อยเลย) และเป็นหนึ่งในสาเหตุสำคัญของภาวะไขมันในเลือดสูง

ตัวเลข LDL ระดับนี้จะปรับพฤติกรรมเก่งแค่ไหนก็กดลงไปยาก การกินยาลดไขมันไม่ใช่เรื่องผิด แต่หากปล่อยให้สูงจนเริ่มเกิด plaque แล้ว อาจจะเกิดหัวใจวาย (acute MI) ตามมาได้ อีกอย่างเราสามารถกินยาไปด้วยและปรับพฤติกรรมไปด้วยก��ได้ การปรับพฤติกรรมยังเป็นสิ่งสำคัญแต่ไม่ใช่ทั้งหมดจะแก้ไขด้วยการปรับพฤติกรรมอย่างเดียว

[Daniel Berglind, PhD @DanielBerglind]

Harder doesn’t always mean better

If balance, coordination becomes the limiting factor, the target muscle receive less local stimulus

Keep compound lifts for strength and skill—but add stable exercises when the goal is to load a specific muscle hard

https://t.co/IOnCqyaLWd

[Daniel Berglind, PhD @DanielBerglind]

Want to look good, be strong, jump, sprint &amp; move well?

Train like an athlete, not a silo:

Build muscle like a bodybuilder.
Power like a weightlifter/sprinter.
Control &amp; mobility like a gymnast.
Carry heavy like a farmer.

https://t.co/UR1ZBujHgd

https://t.co/Jjwsw2MvAi

[โค้ชภูมิ เทรนเนอร์สุดน่ารัก @coachphoomChula]

#อุบัติหนัก รถชย พลิกคว่ำ #แพรกษา เผื่อเวลาเดินทางด้วย ช่วงระหว่างหมู่บ้านปัญฐิญา-the gallery #รถติด

[Daniel Berglind, PhD @DanielBerglind]

Longer rest between sets is not “lazy training.”

For strength and hypertrophy, resting ~2–5 min often allows heavier loads, better performance, and more high-quality volume than rushing back after 30–60 s.

More pump ≠ more muscle.

https://t.co/geRzRSx8se

[Daniel Berglind, PhD @DanielBerglind]

Higher training volume does not always mean more muscle or strength.
📚In trained men, increasing lower-body training volume by 30% or 60% over 8 weeks did not produce greater hypertrophy or strength gains than maintaining previous volume

https://t.co/HgKDTrtWpC

[Daniel Berglind, PhD @DanielBerglind]

Muscle fatigue is a temporary decline in force-producing capacity after repeated contractions.
For hypertrophy, the goal is not to maximize fatigue, but to create mechanical tension with sufficient motor unit recruitment by training close to failure

https://t.co/V8CQ50TMXC