Personaaltreener Eero Pakkas

🌞Brasiilia Jiu-Jitsu treeninggrupp noortele (11-14-aastased) alustab juba 3. septembril!🌞

Otsid Tallinnas põnevaid ja tõhusaid noorte jiu-jitsu treeninguid? Estum Jiu Jitsus pakume noortele mõeldud BJJ-programmi, mis on lõbus ja mänguline sissejuhatus Brasiilia Jiu-Jitsusse.

Treeningud:
Esmaspäev ja kolmapäev: 16.30–17.30

Treener: BJJ must vöö Priit Mihkelson
Proovinädal: 10€

Rohkem infot ja registreerimine: https://estumjiujitsu.ee/treeningud/noored-11-14-aastased

Tule ja avasta jiu-jitsu võlu – kohtume matil! 😎 ||

AINULT NAISTELE MÕELDUD JITSITREENING – NÜÜD 2× NÄDALAS! 🔥

Lisatrenniga alustame 19.augustil

Teisipäev ja neljapäev I 19.30–21.00
Proovinädal: 20€

●Trenn on mõeldud nii täiesti uutele huvilistele kui ka juba klubis treenivatele naistele!
●Õppimine toimub jõukohaste mängude kaudu (constraints-led approach)
●1h tehnika + 30min müramist (algajatele kohandatud reeglitega)
●Võid lisaks käia ka teistes trennides vastavalt oma paketile!

Info ja registreerimine: https://estumjiujitsu.ee/treeningud/bjjnaistele

Tule proovima ja saa osa meie ägedast naiste jitsikogukonnast! 🌞 ||

Helene Faccio deadlifts 200kg at 59kg and 56 years old at the GPC Nationals

daaym💪

Helene Faccio deadlifts 200kg at 59kg and 56 years old at the GPC Nationals

daaaym

Helene Faccio deadlifts 200kg at 59kg and 56 years old at the GPC Nationals

Kiss Laszlo deadlifts 240kg at 77 years of age. Just wow.

📈 MORE VOLUME = MORE GAINS?

After reviewing hundreds of studies, wrote a brilliant treatise on training volume and hypertrophy for . For more articles like this one, subscribe to (I'm a subscriber!). Huge kudos to Greg, and I agree with (almost 😉) everything he says! Quick post about a great article that for many will be TLDR (but it's worth the time IMO).

✅ Higher training volumes increase hypertrophy – even beyond 20 sets/week per muscle group. There's no clear “max” where benefits stop. I think that ultrasound data has added some noise into the curve, and that with better methods, you'd see growth stop much earlier than seen in https://doi.org/10.51224/SRXIV.460

✅ Strength plateaus ≠ hypertrophy plateaus. Some claimed that since strength gains level off around 5 sets per week, hypertrophy must also. But this idea is flawed – they rely on different data and mechanisms. GREAT take and spot on!

✅ Swelling ≠ Muscle Growth. The myth that “more growth at high volumes is just muscle edema” doesn’t hold. Over time, the swelling disappears while the muscle continues to grow. I grew tired of this argument, and Greg deservedly buries it!

✅ Individual responses vary. Some grow more with high volume, others don’t. But on average, more volume = more gains (at least to a point)

✅ My note on sarcoplasmic hypertrophy - if it happens, it's transient, if it's transient, it's also small, and so it is NOT a big contributor to 'growth.' I love the theory of the pre-priming for growth, but there's very little data to support how this would take place at a cellular level - see PMID 32660165

🧠 Final takeaway: Want to grow more? You probably need to do more. 10 sets/week is fine. 20–30? Even better for some.

Citation (and kudos): Nuckols G. More Training, More Gaining (2024)

🔥Eelmisel nädalal toimus meie klubis esimene ainult naistele mõeldud Brasiilia jiu-jitsu treening!🔥

Lisaks meie Estumi naistele olid kohal ka külalised samal ajal toimunud BJJ Globetrottersi kevadlaagrist – kokku sai väga mitmekesine seltskond! 🌞

Selle treeningu eesmärk on luua naistele turvaline ja toetav keskkond, kus on võimalik vähemalt kord nädalas kokku saada, treenida ja mõtteid vahetada.

Kuigi treening sai loodud meie enda klubi naistele, on see avatud ka kõigile uutele naishuvilistele, kes tahaksid BJJ-ga tutvust teha. Pole vahet, kas sul on eelnev kogemus või mitte – tule proovi järele! 🤜
Registreerimise lingi leiad biost.

Iga neljapäev kell 19.30.

Matil näeme! 😎 ||