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Website: https://istani.store

SOURCE EVIDENCE:
•Reversing the Cardiac Effects of Sedentary Aging in Middle Age—A Randomized Controlled Trial (Circulation, 2018): https://pubmed.ncbi.nlm.nih.go...
•Effects of Exercise Intensity and Duration on the Excess Post-Exercise Oxygen Consumption (LaForgia et al., J Appl Physiol, 2006): https://pubmed.ncbi.nlm.nih.go...
•A Systematic Review of the Effects of Different Resistance Training Volumes on Muscle Hypertrophy (Baz-Valle et al., 2022): https://pmc.ncbi.nlm.nih.gov/a...
•Effects of Sleep Deprivation on Sports Performance and RPE in Athletes and Non-Athletes (Kong et al., Frontiers in Physiology, 2025): https://www.frontiersin.org/ar...
•Throwing Cold Water on Muscle Growth: A Systematic Review with Meta-Analysis of Post-Exercise CWI on RT-Induced Hypertrophy (Piñero et al., 2024): https://onlinelibrary.wiley.co...

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you are working hard in the gym but the mirror isn't showing the results you've earned? This is the show for men who refuse to settle for mediocrity. We cut through the industry noise to deliver the scientific blueprint for physical excellence. Learn the real physiological laws of adaptation, why most nutrition advice is wrong, and the evidence-based protocols for recovery. This isn't motivation. This is the operational manual for building the 5% physique.
Website: istani.org

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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⬇️
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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

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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.

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https://istani.store

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The largest modern safety trial of testosterone therapy found no increase in major cardiac events when used as indicated, while training, sleep, stress, body fat, and a few supplements play bigger roles for most men 18–45. Here’s the science, translated into a 12-week plan at istani.store

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Become a supporter of this podcast: https://www.spreaker.com/podcast/istani-fitness-playbook-train-smarter-look-sharper-win-bigger--6737320/support.

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One scoop. More power. Faster recovery. A clearer mind. This episode demolishes myths, explains why some people don’t respond, and hands you the simple 3–5 g daily protocol that actually works—so you lift heavier, last longer, and think sharper. Start your upgrade now: visit istani.store.

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