FitMia – Tieteellisesti perusteltua treenitietoa; FitMia – Evidence-based training insights
Blogin tarkoitus on tuottaa luotettavaa, tutkimukseen perustuvaa tietoa urheilusta ja liikkumisesta, ravitsemuksesta, palautumisesta sekä hyvinvoinnista. The purpose of the blog is to provide reliable, research-based information on sports and physical activity, nutrition, recovery, and well-being.
Eccentric Training – Boost Strength and Prevent Injuries IntroductionEccentric loading has gained attention especially in strength training and rehabilitation. It’s praised for its effectiveness—but what exactly is it, and why does it work so well? This post takes a closer look at the science behind eccentric training, with practical applications in mind. What is eccentric … Read more
Training Program based on Seven-to-Three (3/7) Method 💡 Quick Reminder: The 3/7 Method One set consists of: Perform 2–3 sets per exercise, resting 2–3 minutes between sets. Use a load of about 70–80% of your 1RM. This training method is really intensive, so remember to focus on recovery as well. The study included three sets … Read more
The Effects of the 3/7 Training Method on Muscle Growth and Strength Development Introduction Photographer: Fahad Puthawala The 3/7 training method is a relatively new training protocol that has garnered attention for its potential to enhance muscle growth and strength development. Although bodybuilders and athletes have used the method for some time, it wasn’t … Read more
The effects of creatine, particularly on strength production, have been widely studied. This is why I decided to include literature reviews as a source for this article. The relationship between creatine and increased strength has been so extensively researched that I chose to highlight a variety of perspectives. In general, the results are consistent, showing … Read more
Part I Plotkin (2023) I wanted to take a closer look at squats because they are one of the most commonly used exercises in both lower limb rehabilitation and resistance training. Squats are also a competitive sport in weightlifting, with its own regulations for proper squats. The recruitment of muscles, the forces exerted on the … Read more
As usual, there is a wide range of studies on this subject. The experimental designs are different, the subjects’ backgrounds vary, the dosage and timing change, just to name a few. However, in this post I will try to summarize and generalize the recommended dosage amounts for essential amino acids (EAA) taken as a … Read more
The BCAA dosages used in the studies vary greatly. In some cases, standard dosages have been used, e.g. 6-2000 mg/day, while in others the dosage is determined by body weight, 60-450 mg/kg/day. The effects of BCAA supplementation have been observed mainly on muscle damage, soreness, fatigue and morbidity. For closer inspection, I selected controlled, randomized … Read more