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The Alley

@monica_mon_

a year ago

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Posted On: December 9th 2025, 05:13 pm

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a year ago

dbajrami

This is what you’re doing on the clock cam off

a year ago

#snowfallset #thealley #wintermix #djreels #afrobeats #arabicmusic #globalbeats #torontodj #outdoormix #naturevibes #reelsmusic #vibesonly #wintervibes #djlife #afrobeatsreels #globalfusion #arabicvibes

🔥 𝗞𝗢𝗠𝗘𝗡 “𝗠𝗔𝗨” 𝗯𝗶𝗮𝗿 𝗸𝗮𝗺𝗶 𝗸𝗶𝗿𝗶𝗺 𝗱𝗲𝘁𝗮𝗶𝗹𝘀-𝗻𝘆𝗮! 🔥

✨ 𝗘𝗗𝗨𝗧𝗥𝗜𝗣 | 𝗖𝗨𝗟𝗧𝗨𝗥𝗔𝗟 𝗘𝗫𝗖𝗛𝗔𝗡𝗚𝗘 | 𝗪𝗢𝗥𝗞𝗦𝗛𝗢𝗣 | 𝗡𝗘𝗧𝗪𝗢𝗥𝗞𝗜𝗡𝗚 | 𝗖𝗔𝗠𝗣𝗨𝗦 𝗧𝗢𝗨𝗥 𝗞𝗘 𝗝𝗘𝗣𝗔𝗡𝗚 ✨

Dan YES… semuanya 𝗙𝗨𝗟𝗟𝗬 𝗙𝗨𝗡𝗗𝗘𝗗 𝟭𝟬𝟬%!! 😍✈️🌸

Siapa yang siap jalan-jalan edukasi ke luar negeri sambil dapet 𝗯𝗲𝗮𝘀𝗶𝘀𝘄𝗮 𝘀𝗮𝗺𝗽𝗮𝗶 𝟮𝟬𝟬 𝗝𝗨𝗧𝗔++?
Kalau kamu baca ini… berarti 𝙠𝙖𝙢𝙪 𝙮𝙖𝙣𝙜 𝙙𝙞𝙘𝙖𝙧𝙞! 😆💫

𝗣𝗿𝗼𝗴𝗿𝗮𝗺 𝘀𝗽𝗲𝘀𝗶𝗮𝗹 𝗶𝗻𝗶 𝗯𝗮𝗸𝗮𝗹 𝗸𝗮𝘀𝗶𝗵 𝗸𝗮𝗺𝘂:
🎓 International Education Trip ke 𝗝𝗘𝗣𝗔𝗡𝗚 (Tokyo–Kyoto–Osaka)
🏫 Top University Visit + Workshop Edukatif nan kece
🗻 City Tour ikonik + pesona Gunung Fuji vibes dream trip
🌸 𝗦𝗽𝗲𝗰𝗶𝗮𝗹 𝗘𝗱𝗶𝘁𝗶𝗼𝗻 𝗦𝗘𝗔𝗦𝗢𝗡 𝗦𝗔𝗞𝗨𝗥𝗔 — mekarnya bunga sakura!
🎭 Cultural Exchange
🎓 Mentoring bareng Awardee LPDP & Mahasiswa Harvard
📜 Sertifikat Internasional buat nambah portfolio makin keren

𝗬𝗮𝗻𝗴 𝗯𝗶𝗸𝗶𝗻 𝗺𝗮𝗸𝗶𝗻 𝗘𝗔𝗦𝗬…
✨ Gak wajib bisa bahasa Inggris / Jepang
Karena semua peserta ditemenin guide berbahasa Indonesia 😎🇮🇩
Dan YES! ➜ Penerima beasiswa lain boleh ikut!

📅 𝗧𝗮𝗻𝗴𝗴𝗮𝗹: 8–13 April 2027*
💸 𝗣𝗲𝗻𝗱𝗮𝗳𝘁𝗮𝗿𝗮𝗻: GRATIS
💰 𝗕𝗼𝗻𝘂𝘀: Uang saku Rp 3.000.000/orang
✈️ 𝗧𝗲𝗿𝗺𝗮𝘀𝘂𝗸: Tiket Pesawat PP + Konsumsi + Semua fasilitas trip 😭🔥

*𝘑𝘶𝘮𝘭𝘢𝘩 159 𝘰𝘳𝘢𝘯𝘨 𝘢𝘥𝘢𝘭𝘢𝘩 𝘬𝘢𝘯𝘥𝘪𝘥𝘢𝘵 𝘺𝘢𝘯𝘨 𝘩𝘢𝘳𝘶𝘴 𝘮𝘦𝘭𝘢𝘭𝘶𝘪 𝘵𝘢𝘩𝘢𝘱𝘢𝘯 𝘴𝘦𝘭𝘦𝘬𝘴𝘪
*𝘐𝘵𝘪𝘯𝘦𝘳𝘢𝘳𝘺 𝘥𝘢𝘱𝘢𝘵 𝘣𝘦𝘳𝘶𝘣𝘢𝘩 𝘴𝘦𝘸𝘢𝘬𝘵𝘶-𝘸𝘢𝘬𝘵𝘶 𝘮𝘦𝘯𝘺𝘦𝘴𝘶𝘢𝘪𝘬𝘢𝘯 𝘫𝘢𝘥𝘸𝘢𝘭 𝘱𝘦𝘯𝘦𝘳𝘣𝘢𝘯𝘨𝘢𝘯, 𝘬𝘰𝘯𝘥𝘪𝘴𝘪 𝘭𝘢𝘱𝘢𝘯𝘨𝘢𝘯, 𝘬𝘦𝘣𝘪𝘫𝘢𝘬𝘢𝘯 𝘱𝘦𝘮𝘦𝘳𝘪𝘯𝘵𝘢𝘩 & 𝘬𝘰𝘯𝘥𝘪𝘴𝘪 𝘤𝘶𝘢𝘤𝘢

👉 𝗕𝘂𝗿𝘂𝗮𝗻 𝗱𝗮𝗳𝘁𝗮𝗿 𝗱𝗶: www.globalstep.id
Program kolaborasi @arahpemuda, dengan 2650++ alumni
𝗦𝗲𝗮𝘁 𝘀𝘂𝗽𝗲𝗿 𝘁𝗲𝗿𝗯𝗮𝘁𝗮𝘀! bisa ditutup sewaktu-waktu 😭✨

⏳ 𝗣𝗲𝗻𝗱𝗮𝗳𝘁𝗮𝗿𝗮𝗻 𝗱𝗶𝘁𝘂𝘁𝘂𝗽 𝟯𝟬 November 𝟮𝟬𝟮𝟲!

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kegilaan kita tetap order di @caesahouse

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Endurance and strength are somewhat mutually exclusive adaptations for the body, so trying to stimulate both at the same time results in a bit-of-both compromise rather than maximal gains in both. That's the essence of the interference effect (also called concurrent training effect).

Interference led many lifters to avoid cardio like the plague. 'Walking to the gym will kill your gains!' Then the social media paradigm shifted in the direction of 'debunked' after newer studies failed to replicate the interference.

Fashion-like paradigm changes are common on social media. They're why lay individuals think science constantly contradicts itself and that you can find a study showing anything. Wrong. The totality of evidence has been quite consistent. Only the social media interpretation has swung around it like a pendulum, much like stock market prices swing around financial information.

Crucially, the 'debunking' studies were done mostly on untrained individuals. Untrained individuals can grow from anything, so adding more volume to their program, even if it's bicycling, can actually improve their gains.

Trained individuals have far more specialized molecular adaptations, so a new study looked at individuals, squatting at least 1.5x bodyweight combined with running experience and a VO2max over 50. They did either:
- Lifting weights 3x per week
- 30 Mins treadmill running 3x per week
- Both, with the running 20 minutes after the strength work

After 11 weeks, the pure-weights group experienced the largest increases in all measures of strength, size and power. "A clear interference effect" the researchers concluded.

The effect sizes were considerable (probably inflated though) and the trend was consistent across measures, even pennation angle (an indirect measure of muscle growth), and already present at the 5-week mark. However, with only 30 trained individuals, none of the direct comparisons reached statistical significance. The researchers noted many comparisons were significant in the weights but not the combined group, but that's weaker evidence.

#cardio #hypertrophy #endurance #interferenceeffect #mennohenselmans

BUT FIRST: Quick stop to hair and makeup for final touches before special coverage begins 🇺🇸

The Alley

@monica_mon_

dbajrami

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