• 00:00 - 08:25/Sohbet Muhabbet/
• 08:26 - 36:09/ Squat Derinliği Üzerine/
• 36:10 - 41:30/ Deadlift ve Squat'ın Birbirine Katkıları/
• 41:31 - 45:19/Ucundan Futbol/

Kaynaklar

• https://pubmed.ncbi.nlm.nih.gov/23604798/
• https://pubmed.ncbi.nlm.nih.gov/31230110/
• https://www.researchgate.net/publication/304607794_Joint-Angle_Specific_Strength_Adaptations_Influence_Improvements_in_Power_in_Highly_Trained_Athletes
• https://pubmed.ncbi.nlm.nih.gov/31092132/
• https://www.researchgate.net/publication/236253394_Effect_of_range_of_motion_in_heavy_load_squatting_on_muscle_and_tendon_adaptations
• https://pubmed.ncbi.nlm.nih.gov/24662234/
• https://www.researchgate.net/publication/11452544_Injury_Incidence_and_Prevalence_among_Elite_Weight_and_Power_Lifters
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7386153/

Bölümde Bahsettiğimiz Filmler

• Coda
• Sound of Metal (Üstteki film yerine bunu izleyin :) )

• 00:00 - 18:30/Sohbet Muhabbet/
• 18:31 - 26:47/Yaşlılar İçin Spor/
• 26:48 - 37:45/Yaşlılar İçin Beslenme/
• 37:46 - 42:10/Yaşlılarda Uyku/

Kaynaklar

• https://journals.lww.com/nsca-jscr/Fulltext/2011/02000/
• https://link.springer.com/article/10.1007/s40279-020-01331-7 
• https://youtu.be/7h-kLKmknEo
• https://www.instagram.com/p/CS3yvGiBPTi/
• https://www.instagram.com/p/CQltjK3jRhP
• https://pubmed.ncbi.nlm.nih.gov/32289518/
• https://pubmed.ncbi.nlm.nih.gov/30612163/
• https://www.frontiersin.org/articles/10.3389/fphys.2020.00799/abstract

Bölümde Bahsettiğimiz Diziler ve Filmler

• High and Low (1963) Tengoku to jigoku
• The Deer Hunter (1978)
• Jack Reacher
• Counterpart 
• Anonyma - Eine Frau in Berlin
• The People vs. O.J. Simpson

• 00:00 - 12:47/Sohbet Muhabbet/
• 12:48 - 43:55/Uykunun Spor Performansı ve Sakatlıkla Olan İlişkisi/

Kaynaklar

• https://pubmed.ncbi.nlm.nih.gov/33144349/
• https://pubmed.ncbi.nlm.nih.gov/18076267/
• https://pubmed.ncbi.nlm.nih.gov/8112265/
• https://pubmed.ncbi.nlm.nih.gov/25959075/
• https://pubmed.ncbi.nlm.nih.gov/21550729/
• https://www.sciencedirect.com/science/article/pii/S2095254621000260
• https://www.youtube.com/watch?v=TB13QEW1Z70

Bölümde Bahsettiğimiz Diziler ve Filmler

• Master and Commander: The Far Side of the World
• Pusher 
• Good Time
• Halston 
• Trainspotting

• 00:00 - 12:38/Sohbet Muhabbet/
• 12:39 - 30:33/ Uykunun Fizyolojisi ve Evreleri/
• 33:34 - 47:40/Uykunun Nörobiyolojisi ve Bellek Üzerine Etkileri/

Kaynaklar

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4755451/
• https://pubmed.ncbi.nlm.nih.gov/16251950/
• https://www.ncbi.nlm.nih.gov/books/NBK19956/
• https://pubmed.ncbi.nlm.nih.gov/11691984/
• https://science.sciencemag.org/content/294/5544/1058.abstract

Bölümde Bahsettiğimiz Diziler ve Filmler

• John Adams
• Kalifat
• Dövüşçü - The Fighter 
• Büyük Hesaplaşma - Heat
• Timecrimes
• The Invention of Lying
• Uyuyan Adam - https://www.youtube.com/watch?v=Ag7887Qn6Ws&ab_channel=DFDEPO

Yarbay ile çektiğimiz video klibi izlemek için Instagram sayfamızı (5x5_fitness) ziyaret etmeyi unutmayın!

• 00:00 - 08:45/Sohbet Muhabbet/
• 08:46 - 27:09/Serbest Ağırlıklar vs Makineler/
• 27:10 - 33:12/NBA Finalleri/

Kaynaklar

• https://journals.lww.com/nsca-jscr/fulltext/2020/07000/effects_of_training_with_free_weights_versus.6.aspx
• https://www.mdpi.com/1660-4601/17/21/7848/htm
• https://www.youtube.com/watch?v=JouADY-m9Ko&ab_channel=HouseofHypertrophy
• https://www.instagram.com/p/CMLELGsld7n/

Bölümde Bahsettiğimiz Filmler

• The Hunt (2012)
• Virgin Mountain
• Better Days (Shao nian de ni)
• Elling
• Palm Springs
• Bugün Aslında Dündü - Groundhog Day 
• Brooklyn Nine-Nine (Bonus Dizi)

• 00:00 - 12:20/Sohbet Muhabbet/
• 12:20 - 31:50/Time Under Tension ve Tempo/
• 31:52 - 36:55/ NBA Finalleri

Kaynaklar

• https://www.youtube.com/watch?v=-iGvy11OL7I&ab_channel=FlowHighPerformance
• https://www.youtube.com/watch?v=ePdrCerRRsc&ab_channel=HouseofHypertrophy
• https://www.youtube.com/watch?v=_RVjlfyyjow&ab_channel=HouseofHypertrophy
• https://www.youtube.com/watch?v=z80rR5NDyqE&ab_channel=FlowHighPerformance
• https://link.springer.com/article/10.1007/s40279-021-01465-2
• https://www.researchgate.net/publication/348737511_Does_Varying_Repetition_Tempo_in_a_Single-Joint_Lower_Body_Exercise_Augment_Muscle_Size_and_Strength_in_Resistance-Trained_Men

Bölümde Bahsettiğimiz Diziler ve Filmler

• The Night Manager
• Jo Nesbø's Headhunters

• 00:00 - 10:36/Sohbet Muhabbet/
• 10:37 - 26:40/Bel Bükülmesi Tehlikeli Midir?/
• 26:41 - 34:00/Text Neck/
• 34:01 - 43:40/NBA Playoffları/

Kaynaklar

• How do we stand? Variations during repeated standing phases of asymptomatic subjects and low back pain patients (https://pubmed.ncbi.nlm.nih.gov/28683929/)
• Thoracic and lumbar posture behaviour in sitting tasks and standing: Progressing the biomechanics from observations to measurements (https://pubmed.ncbi.nlm.nih.gov/26476893/)
• Posture and time spent using a smartphone are not correlated with neck pain and disability in young adults: A cross-sectional study (https://www.sciencedirect.com/science/article/abs/pii/S1360859220301789)
• Does Lumbar Flexion Actually Increase Shear Forces During Lifting? (https://www.physio-network.com/blog/lumbar-flexion-during-lifting/)
• https://twitter.com/adammeakins/status/1366847883690061828?s=12

Bölümde Bahsettiğimiz Diziler ve Filmler

• Ted Lasso
• 12 Maymun - Twelve Monkeys
• Hırsızlar Şehri - The Town
• Ex Machina 
• Bir Konuşabilse... - Lost in Translation
• Oslo, 31 Ağustos 

• 00:00 - 07:47/Sohbet Muhabbet/
• 07:48 - 28:29/Squat Dizlere Zararlı Mıdır?/
• 28:30 - 37:20/NBA Playoffları/

Kaynaklar

• Are Deep Squats Bad For The Knees? (squatuniversity.com)
• https://www.instagram.com/p/CNQnRwYAmNt/ (The History Of Strength Sports)

Bölümde Bahsettiğimiz Filmler

• Nuh Tepesi
• Platform
• Beyaz Kaplan (The White Tiger)
• Jackie Brown
• Jarhead

• 00:00 - 09:09/Sohbet Muhabbet/
• 09:10 - 39:33/Protein/
• 39:34 - 55:49/Protein Tozları/
• 55:50 - 59:35/ Haftalık Ufak Araştırmalar/
• 59:36 - 01:12:20/NBA Playoffları/

Kaynaklar

• Casein Protein Guide: Types, Benefits, Dosages, & FAQ (muscleandstrength.com)
• How Whey Protein Is Made (MyFitFuel.In)
• Optimal Protein Intake Guide (examine.com)
• Barbell Medicine Guide to Protein

Bölümde Bahsettiğimiz Filmler

• Fear and Loathing in Las Vegas ( Vegas'ta Korku ve Nefret)
• Looper (Tetikçiler)
• Honey Boy (Tatlı Çocuk)