Sunday, May 31, 2020
Friday, May 29, 2020
https://headphonecommute.com/2016/12/07/lifting-our-ears-to-heaven-a-look-back-at-godspeed-you-black-emperors-defining-moment/
https://headphonecommute.com/2016/12/07/lifting-our-ears-to-heaven-a-look-back-at-godspeed-you-black-emperors-defining-moment/
Thursday, May 28, 2020
Wednesday, May 27, 2020
Tuesday, May 26, 2020
Monday, May 18, 2020
Creating the mini curriculum
In the process of creating a mini curriculum which will adapt to the challenges of advancing learning in various disciplines. Effectively it will provide both a time and structure to certain subjects of study.
This month in the study of language, i've decided to focus on one language, in this case Spanish. That will be the only language i actively study each month. I'll assign a month to each of the core languages i'm learning. The focus of that is to really advance my learning. The other core languages i'm learning currently (French, German and Thai) will also receive one full month of sole focus each year. On the other months I will interleave my learning in some predetermined fashion.
Duolingo is my main form of language study for languages (other than Thai which still needs a course to be completed).
With music, i'll try to accomplish the same thing. Since my main instruments now are piano and guitar, I'll focus on those, but I'll likely add a drum course as well. I can't see totally giving up guitar in a month, but when i have a piano focused month it will certainly be on the backburner. The one thing for each instrument will vary. A monthly focus will be key. With Guitar, i currently have a subscription to Truefire, but also temporarily have a subscription to Fender Play. Both of these will get some type of monthly focus (In particular Fender Play currently since it will soon expire).
This month in the study of language, i've decided to focus on one language, in this case Spanish. That will be the only language i actively study each month. I'll assign a month to each of the core languages i'm learning. The focus of that is to really advance my learning. The other core languages i'm learning currently (French, German and Thai) will also receive one full month of sole focus each year. On the other months I will interleave my learning in some predetermined fashion.
Duolingo is my main form of language study for languages (other than Thai which still needs a course to be completed).
With music, i'll try to accomplish the same thing. Since my main instruments now are piano and guitar, I'll focus on those, but I'll likely add a drum course as well. I can't see totally giving up guitar in a month, but when i have a piano focused month it will certainly be on the backburner. The one thing for each instrument will vary. A monthly focus will be key. With Guitar, i currently have a subscription to Truefire, but also temporarily have a subscription to Fender Play. Both of these will get some type of monthly focus (In particular Fender Play currently since it will soon expire).
Thursday, May 14, 2020
https://www.outsideonline.com/2411835/salmon-sisters-cookbook-fish-cooking-tips
https://www.outsideonline.com/2411835/salmon-sisters-cookbook-fish-cooking-tipshttps://www.outsideonline.com/2411835/salmon-sisters-cookbook-fish-cooking-tips
Wednesday, May 13, 2020
Tuesday, May 12, 2020
Productivity
https://getpocket.com/explore/item/want-to-work-smarter-not-harder-10-scientifically-proven-ways-to-be-incredibly-productive?utm_source=pocket-newtabhttps://getpocket.com/explore/item/want-to-work-smarter-not-harder-10-scientifically-proven-ways-to-be-incredibly-productive?utm_source=pocket-newtab
Monday, May 11, 2020
Friday, May 8, 2020
Thursday, May 7, 2020
Sunday, May 3, 2020
RP hypertrophy
https://www.reddit.com/r/weightroom/comments/6674a4/dr_mike_israetels_training_tips_for_hypertrophy/
https://renaissanceperiodization.com/training-volume-landmarks-muscle-growth/
134 comments
NOTE REPOSITORY
https://github.com/healplz/rp-notes
https://www.reddit.com/r/weightroom/comments/8gwwaf/program_review_renaissance_periodization_10_weeks/
https://renaissanceperiodization.com/training-volume-landmarks-muscle-growth/
Dr. Mike Israetel's Training Tips for Hypertrophy
Dr. Mike Israetel has been posting a pretty awesome series to his blog
about volume recommendations for each muscle along with tips and tricks
on how to train them effectively. Below I have made a quick table with
all his recommendations and a link to each post for more information. If
you have not checked them out already I highly recommend doing so as
there is a lot of good information in there that I couldn't compact into the chart.
His volume recommendations are based on the following principles:
- MV = Maintenance Volume
- How much volume you need to maintain your gains.
- MEV = Minimum Effective Volume
- Whats the least amount of volume needed to make gains.
- MAV = Maximum Adaptive Volume
- This is the range of volumes in which you make your best gains. It’s a much more of a range than the other volume landmarks because it changes greatly within each training mesocycle (week to week).
- MRV = Maximum Recoverable Volume
- When the total amount of volume starts to become greater than your recovery and you start impeding your progress.
He wrote a lot more about these concepts in his blog post titled "Training Volume Landmarks for Muscle Growth" check this out for a more in depth explanation into these concepts.
Current List:
| Body Part | MV | MEV | MAV | MRV | Frequency | Loading |
|---|---|---|---|---|---|---|
| Abs | 0 | 0 | 16-20 | 25+ | 3-5x | 8-20 reps |
| Back | 8 | 10 | 14-22 | 25+ | 2-4x | 6-20 reps |
| Biceps | 5 | 8 | 14-20 | 26+ | 2-6x | 8-15 reps |
| Triceps | 4 | 6 | 10-14 | 18+ | 2-4x | 6-15 reps (pressing) 10-20 (extension) |
| Calves | 6 | 8 | 12-16 | 20+ | 2-4x | 60-70% 1RM |
| Chest | 8 | 10 | 12-20 | 22+ | 1.5 - 3x | 8-12 reps |
| Front Delts | 0 | 0 | 6-8 | 12+ | 1-2x | 6-10 reps |
| Glutes | 0 | 0 | 4-12 | 16+ | 2-3x | 8-12 reps |
| Hamstring | 4 | 6 | 10-16 | 20+ | 2-3x | 70-85% 1RM |
| Quad | 6 | 8 | 12-18 | 20+ | 1.5-3x | 8-15 reps |
| Rear/Side Delt | 0 | 8 | 16-22 | 26+ | 2-6x | 10-12 reps |
| Traps | 0 | 0 | 12-20 | 26+ | 2-6x | 10-20 reps |
- The numbers for MV, MEV, MAV, and MRV are number of sets per week.
- Frequency is the number of times the muscle is trained a week.
- Loading is the recommended scheme to exercise the specific muscle by. For this one especially check out his original blog.
- It should also be noted that muscles with MV 0 is only applied if you are getting other compound work in. Such as deadlifts for traps.
How to apply these concepts:
In the blog post "Training Volume Landmarks for Muscle Growth"
he talks about how to apply this to your training in greater detail. By
using these recommendation as guide lines you can begin to narrow down
your own MV, MEV, MAV and MRV's. Begin training at your MEV and progress
your volume through your MAV until you reach your own MRV should result
in the most benefits. Then deloading at your MV until you are ready to
start your progression again.
NOTE REPOSITORY
https://github.com/healplz/rp-notes
https://www.reddit.com/r/weightroom/comments/8gwwaf/program_review_renaissance_periodization_10_weeks/
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