『Behind the scene Istani Fitness』のカバーアート

Behind the scene Istani Fitness

Behind the scene Istani Fitness

著者： HASSAN
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 Fitness tips 101
Website: istani.store

Cover art photo provided by Charles Gaudreault on Unsplash: https://unsplash.com/@dcdg?utm_source=spreaker&utm_medium=referral

Become a supporter of this podcast: https://www.spreaker.com/podcast/behind-the-scene-istani-fitness--6737320/support.ALL.RIGHTS.RESERVED. エクササイズ・フィットネス フィットネス・食生活・栄養 心理学 心理学・心の健康 衛生・健康的な生活
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  • Hip Thrusts vs Squats for Glute Growt-WHAT THE SCIENCE REALLY SAYS

    Hip Thrusts vs Squats for Glute Growt-WHAT THE SCIENCE REALLY SAYS
    2025/10/13
    Confused by the hip thrust versus squat debate. In this solo deep dive Istani breaks down what EMG really tells us, what the 2023 MRI trial found, and how to program both lifts for maximal glute development without guesswork. You will learn why higher activation in a single session does not always equal more muscle over time, how stretch at long muscle lengths compares with peak contraction at lockout, and exactly how to set weekly volume, frequency, and progressions that work in the real world.

    Who this episode is for
    Beginners-Intermediate lifters who want clear science translated into practical step by baby step programming guide.

    You will learn
    1.What EMG can and cannot tell you about hypertrophy
    2.Why squats and hip thrusts produced similar glute growth in a nine week MRI study
    3.How to combine both lifts inside a simple two day split
    4.The weekly set targets and progressions that move the needle

    Chapter Guide
    0:00 to 0:45 Introduction
    0:45 to 1:30 EMG era and early evidence
    1:30 to 2:15 MRI results and what changed
    2:15 to 2:45 Why different stimuli can yield similar growth
    2:45 to 3:20 Programming both lifts with clear targets
    3:20 to 3:45 Rapid checklist
    3:45 to 4:00 Close

    Key references
    Plotkin et al 2023 Frontiers in Physiology
    Contreras et al 2015 Journal of Applied Biomechanics
    Schoenfeld et al 2016 Sports Medicine

    Subscribe to istani fitness evidence based training breakdowns every week and share this episode with a training partner who wants stronger glutes without the noise.
    WEBSITE⬇️
    Visit https://istani.store

    Become a supporter of this podcast: https://www.spreaker.com/podcast/behind-the-scene-istani-fitness--6737320/support.

    https://istani.store
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    3 分
  • The Core Conundrum: 64% Fewer Injuries Through Science || Truth Fitness Chronicles

    The Core Conundrum: 64% Fewer Injuries Through Science || Truth Fitness Chronicles
    2025/10/09
    5-minute deep dive into core training research that challenges everything you think you know.

    EPISODE HIGHLIGHTS:
    •Meta-analysis of 22 studies: 117% balance improvement, 2-3 inch jump gains
    •Hollowing vs bracing: ultrasound evidence shows 106% vs 87% stabilizer activation
    •ACL injury prevention: how 10-15 minutes twice weekly reduces tears 64%
    •EMG myth exposed: why hip thrusts ≠ better glute growth despite higher activation
    •Practical protocols you can implement immediately
    RESEARCH DISCUSSED:
    • Rodríguez-Perea et al. (2023) - Core training meta-analysis
    • Waldén et al. (2012) - ACL prevention trial, 4,564 athletes
    • Tsartsapakis et al. (2024) - Hollowing vs bracing ultrasound study
    • Plotkin et al. (2023) - Hip thrust vs squat MRI comparison

    No bro-science. No guessing. Just peer-reviewed, MRI-verified training protocols.

    Evidence-based programs: https://istani.store

    #FitnessPodcast #ScienceBased #CoreTraining #InjuryPrevention #EvidenceBasedTraining #ResearchPodcast #SportsScience #TrainingScience

    Become a supporter of this podcast: https://www.spreaker.com/podcast/behind-the-scene-istani-fitness--6737320/support.

    https://istani.store
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    6 分
  • Muscle Memory Explained: The Biology Behind Your Comeback

    Muscle Memory Explained: The Biology Behind Your Comeback
    2025/10/04
    Welcome to the ISTIANI Evidence‑Based Fitness Podcast — the show that cuts through the noise and brings you science. When you’ve been out of the gym for weeks or months, you might expect to be starting from scratch. Yet your strength and size often rebound quickly. That’s because your muscles have literally remembered your training.

    Become a supporter of this podcast: https://www.spreaker.com/podcast/behind-the-scene-istani-fitness--6737320/support.

    https://istani.store
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    3 分
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