Diário do gato de Schrödinger: LPO, powerlifting e umas paradinhas boribildi

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Só passando pra frizar mais: DELOAD NÃO SIGNIFICA TREINAR COM PESOS DE CRIANÇA...

[Lucas, o Schrödinger 11806]

Hoje teve o último treino da semana de deload e fiz esse front squat:

 

 

Foi mto rápido. RPE = easy. Difícil estimar nessa distância da falha, mas botei 6 na planilha.

 

O treino de hj foi bem curtinho e a fadiga tá finalmente dissipando!

 

É isso. Semana que vem volto e tem umas alterações na rotina que depois eu coloco aqui.

[Lucas, o Schrödinger 11806]

Citar

 

Ozempic has gained a lot of notoriety in the weight loss world over the last 12-18 months. This medication, which was originally used as a glycemic control medication for diabetes, has recently been approved for weight loss by the FDA. 
 

Despite the rise in popularity, there is still a lot of confusion about exactly what this medication does, and how exactly a diabetes medication is being utilized for weight loss.

 

What Is Ozempic?

 

Ozempic is a brand name for a medication known as Semaglutide. It also goes by the brand names names Wegovy and Rybelsus. These medications are part of a family of medications known as GLP-1 medications.

 

They are designed to mimic a protein in the body known as Glucagon Like Peptide-1 (GLP-1). The GLP-1 protein is made by specific cells in the human gastrointestinal tract. These cells are known as L-cells and are located mostly in the lower GI tract, such as the lower ileum and the colon. 
 

GLP-1 medications, such as Ozempic, were originally developed as a tool to help manage blood sugar among people with diabetes. It was developed as an alternative medication (or adjuvant medication) for insulin, insulin secretagogues, and medications like metformin.  

 

These medications helped lower blood sugar through a few specific mechanisms:

 

1) Increased insulin secretion from the pancreas

2) Reduced how much sugar the liver put into the bloodstream (via reducing glucagon)

3) Slowed gastric emptying, which makes glucose appear slower in the blood stream. 

 

These medications proved to be quite effective therapies for lowering blood sugar. For example, one randomized trial showed that GLP-1 receptor medications lowered HbA1c levels by ~2-3% and sustained the reduction out to 40 weeks. 

 

However, one of the most interesting findings in the early studies on glucose control was that the participants who utilized the medications also lost weight, and it was not a small amount of weight. Some studies showed weight loss of up to 20-30 pounds. Which prompted more investigation into these medications as weight loss agents. 
 

How Does Ozempic Work for Weight Loss?

 

Ozempic, and other GLP-1 medications, have been studied fairly extensively for weight loss over the last decade or so, and we have learned quite a lot about them. I have to warn you though… things are going to get a little nerdy here. 
 

There are several mechanisms by which they result in weight loss, with MOST of the effect being related to hunger and satiety. 

 

One of the first places to start here is the brain. GLP-1 has been shown to have effects in portions of the brain that manage hunger and feeding. This stuff can get REALLY complicated, even beyond what I can dissect, but the short story is that when GLP-1 levels increase they activate circuitry in the brain that makes us want to eat less. So, higher GLP-1 means the brain wants less food. 

 

The next place to look is in the gut, where GLP-1 can slow gastric emptying which can often make you feel “full” longer than you normally would, which can delay periods between feeding as you are less likely to eat again if you feel full longer. 

Now, one of the potential downsides to these medications (not side effects, but actual direct effects) is that there may be some down-regulation of energy expenditure. Slower gastric emptying and less overall eating can lower total energy expenditure. This has been seen in randomized trials and confirmed in a meta-analysis.

 

Now that we know how it works, let’s talk about how well it works…

 

These medications definitely can work for weight loss. If you look at studies across a wide range of people, we see a very wide range of answers. Some studies suggest weight loss as high as 10-20 pounds, while other studies suggest weight loss as moderate as 2-4 pounds. From my review of all the studies I could find, the real answer appears to be somewhere between 2-10 pounds of weight loss from these medications in most people with upwards of 25 pounds being seen in some studies. 

 

What are the Side Effects of Ozempic?

 

Now… this is where things start to really come to light and I think needs A LOT more attention. 

 

There are some very clear side effects and adverse events and they occur at quite shocking rates. Additionally, the weight loss itself may be problematic in some sense. 

 

Let’s tackle adverse events/side effects first. They occur… a lot. I mean… a lot. And I can’t really sugar coat this at all. If you look across the randomized trials, the adverse event rates to me are fairly alarming. 

 

Here is an example of one study done in adolescents. Individuals on a GLP-1 receptor medication reported the following:

 

65% reported nausea, compared to 16% of placebo

37% reported abdominal pain, compared to 6% of placebo 

22% reported vomiting, compared to 4% of placebo

31% reported dizziness, compared to 6% of placebo

12% reported heart palpitations, compared to 2% of placebo 

 

Here is another example in adults. Individuals on a GLP-1 receptor medication reported the following:

 

33% reported nausea, compared to 9.5% of placebo

23% reported diarrhea, compared to 7.3% of placebo
12% reported vomiting, compared to 1.7% of placebo

 

These side effects/adverse events are fairly high when you examine other medications and is definitely something to consider. 

 

Another REALLY important thing to consider is how the weight loss occurs in these individuals. In one of the “landmark” studies that supported the use of this medication for weight loss, the individuals who were on the medication actually lost a meaningful amount of lean mass, not just fat mass. In fact, MOST of the weight loss was lean mass, not body fat mass. 

 

Let me put a finer point on this. The average weight loss from the medication in one trial was ~8.4kg. Of that, ~60% was from fat mass and 40% was from lean body mass.  And sadly, this has been shown in more than one study. 
 

Yes. That is correct. A lot of the weight loss came from lean body mass. Now, that may not be the end of the world, but it is something to really consider. Especially when you look at the fact that lifestyle induced weight loss is usually ~90% of the weight loss is from body fat, even in extreme weight loss examples.
 

What Happens When You Stop Taking Ozempic?

 

These medications have transient effects and when they are withdrawn, the weight returns. This is the same that we saw with the appetite suppressants in the 1990s and 2000s. The graphs looks basically identical, with the rebound being quite sharp. In fact, roughly 40% of the weight is regained within 3 months of stopping the medication. 

 

Is Weight Loss from Ozempic Permanent?

 

The answer here is unfortunately no. Without making efforts to change habits, relying on medication to suppress appetite will only work while the medication is being utilized. 
 

And, the issue here is that once you reach a target body weight, the indication for the medication should, in theory, not be present anymore. This means that there is no medical necessity for medication after a substantial weight loss.

 

Brad Dieter

 

 

[mzampieri 1669]

Em 31/03/2023 em 12:12, Lucas, o Schrödinger disse:

Hoje teve o último treino da semana de deload e fiz esse front squat:

 

 

Foi mto rápido. RPE = easy. Difícil estimar nessa distância da falha, mas botei 6 na planilha.

 

O treino de hj foi bem curtinho e a fadiga tá finalmente dissipando!

 

É isso. Semana que vem volto e tem umas alterações na rotina que depois eu coloco aqui.

q front squat bonito kkkkkkkkkkk deu até vontade de fazer

[Lucas, o Schrödinger 11806]

Eis que 3 cardios por semana se tornaram 1 cardio… tenho que melhorar isso aí.

 

Remo

3700m

42’

88m/min

 

E está encerrada a semana de deload.

 

É isso.

[Ericles96 93]

Em 30/03/2023 em 16:04, Coach.Wagner disse:

Só passando pra frizar mais: DELOAD NÃO SIGNIFICA TREINAR COM PESOS DE CRIANÇA...

E como seria? apenas reduzir o volume mantendo a intensidade?!

[Lucas, o Schrödinger 11806]

Em 02/04/2023 em 13:52, Ericles96 disse:

E como seria? apenas reduzir o volume mantendo a intensidade?!

Por aí.

 

Em geral a intensidade pode cair 5-10% e o volume 30-50%.

[Lucas, o Schrödinger 11806]

Iniciei hoje o novo mesociclo de treino pós deload.
 

Nesse momento eu vou treinar mais upper e menos lower pq o treino de inferiores estava gerando uma fadiga central muito grande. Serão 3-4 treinos com upper e 2 com lower (4 treinos no total).

 

Além disso, devo incluir alguns exercícios olímpicos no upper, como o hang snatch high pull de hoje.

 

Ord.	Exercício	Sets	Reps | Km	Peso | Km/hr	Int. (s)	Nota
A	Wide grip bench press	5	8;4;4;2;2	97;105;105;111;111	150
B	1-arm Cable Lat Pulldown	4	8	45	120
	DB Seated Press	3	8	54	120	2 halteres 27kg
C	Hang Sn High Pull	3	6	66	15
	Dual DB Elbowing Row	3	8	36	90	2 halteres 18kg

 

O treino teve um nível de esforço bem tranquilo, já que é o primeiro do mesociclo. Os supinos ficaram com RPE 5-6, até difícil de estimar pela distância grande da falha. 
 

Diferente do que eu vinha fazendo, não teve isoladores de upper, que ficarão pros treinos de lower.

 

Acredito que eu terei ganhos de força no lower com a redução de volume em um primeiro momento, pela dissipação da fadiga, mas não sei se seguirei tendo mais ganhos ou se terei que aumentar o volume no futuro próximo. Veremos!

 

É isso.

[Lucas, o Schrödinger 11806]

Borge Fagerli sobre myo reps:

 

🔥 Unofficial study on Myo-reps shows that my original hypothesis was correct - a single Myo-rep set is approximately equal to (and potentially better than) 3 normal sets for muscle growth!
 
⏱️ The total time spent on a single Myo-rep set is 1:30-2:00 minutes, whereas 3 normal sets with 2min rest between sets is 6 minutes. They had to standardise the groups by training to failure, whereas I advocate staying at 1-2RIR to reduce overall fatigue.
 
📊 The results also strengthens the “effective reps” theory - that reps done at a high recruitment/activation level are what counts to stimulate hypertrophy - as the total number of reps with a single Myo-rep set was 30% less than the 3 set group, but the gains were still the same (with a trend for better gains, but the Myo-rep group had lower muscle mass at the beginning). The protocol and results were repeated later with an even larger sample size.
 
(Illustration from NSCA poster presentation by Joshua Bradshaw)
 
Reference: Bradshaw et al., MUSCULAR ADAPTATIONS FOLLOWING 8 WEEKS OF A MYOREPS SET CONFIGURATION VERSUS TRADITIONAL STRAIGHT-SETS IN RESISTANCE-TRAINED INDIVIDUALS, The University of Tampa, Health Science & Human Performance, Tampa FL, USA

[Power_tr00 9264]

Em 03/04/2023 em 20:15, Lucas, o Schrödinger disse:

Borge Fagerli sobre myo reps:

 

🔥 Unofficial study on Myo-reps shows that my original hypothesis was correct - a single Myo-rep set is approximately equal to (and potentially better than) 3 normal sets for muscle growth!
 
⏱️ The total time spent on a single Myo-rep set is 1:30-2:00 minutes, whereas 3 normal sets with 2min rest between sets is 6 minutes. They had to standardise the groups by training to failure, whereas I advocate staying at 1-2RIR to reduce overall fatigue.
 
📊 The results also strengthens the “effective reps” theory - that reps done at a high recruitment/activation level are what counts to stimulate hypertrophy - as the total number of reps with a single Myo-rep set was 30% less than the 3 set group, but the gains were still the same (with a trend for better gains, but the Myo-rep group had lower muscle mass at the beginning). The protocol and results were repeated later with an even larger sample size.
 
(Illustration from NSCA poster presentation by Joshua Bradshaw)
 
Reference: Bradshaw et al., MUSCULAR ADAPTATIONS FOLLOWING 8 WEEKS OF A MYOREPS SET CONFIGURATION VERSUS TRADITIONAL STRAIGHT-SETS IN RESISTANCE-TRAINED INDIVIDUALS, The University of Tampa, Health Science & Human Performance, Tampa FL, USA

só não faço mais pq não lembro disso kkkk