Metcon for Muscle Coaching

Vital Whole Human
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105

Above shoulder DB walk vs Overhead carry . What is the difference? Thank you.

106

You can go into front rack with the above the shoulder when you wear out; you have to stay in overhead position for that one

107

I used the Above-Shoulder 2-Dumbbell Walk as a loaded iso-stretch (meaning I held the DBs at bottom or ‘front rack’) and was absolutely toasted at the end of it. Helps prime the muscle a bit IMO.

EDIT: I corrected the description for Overhead Dumbbell Carry per Workout # 5 description.

108

Not to be “that guy”, but I don’t see many ‘before photos’ to document progress. (anonymous)

Mirror don’t lie folks, you’ll regret not having these pictures by the time you’re done.

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109

I’m waiting till Sunday to post them, starting the program after I receive the box

Very much agree though. Pics don’t lie, the brain does, and it doesn’t really remember or judge accurately anyway. And and tape measurements too

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110

This is a typo. The description was inadvertently copied from the description of the Lateral Raises. Copied from the Metcon for Muscle Plan as it’s currently listed (I assume they’ll correct it soon):

Dumbbell Lateral Raise

  • Bend the torso slightly forward (about 15 degrees).
  • Do the exercise in the scapular plane (between a lateral and a front raise).

Overhead Dumbbell Carry

  • Bend the torso slightly forward (about 15 degrees).
  • Do the exercise in the scapular plane (between a lateral and a front raise).

I think the correct description for the Overhead DB carry is simply to hold two DBs overhead (with arms locked out).

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111

Thank you very much for the help! It’s clear as the ASDW is an iso carry while the OH is strictly a lock out exercise. Your comments are greatly appreciated.

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112

I found the actual description under workout 5, good catch. I edited my post for accuracy =)

113

Thank you for catching that. Here’s the correct exercise description:

Overhead Dumbbell Carry

  • Push press the dumbbells overhead.
  • Keep a tight core and locked arms.
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114

@Tim_Patterson what’s with all the water bottles in that kit? Just a convenient way to drink Surge or am I missing something ?

115

Have you watched the Surge WOF mixing and dosing instructions video? (It’s in the program.)

It’s super simple. Do this the night before a workout:

  1. Mix Surge Workout Fuel (3 doses; 1800 mL) in the 2000-mL bottle.
  2. Allow the foam to clear.
  3. Pour 600 mL into each of the three Surge Challenge bottles.
  4. Refrigerate the three bottles until ready to use.
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116

I did, although I just thought it was an ad for your new Shredded Forearms program :wink: It only had the clear bottles in it, but I figured since the dosing is 3 servings and you get 3 bottles that had to be it.

117

I personally would love to lose some fat (mainly in the mid section) and add at least 2-3lbs of lean muscle… I didn’t think that this would be out of reach … By the way did day one today ( I didn’t see a start date anywhere and thought I might have been behind the group) and it was awesome. I def see the need for Surge…Hydration was so vital to completion of the workout.

118

Is there a way to allow for larger video uploads? The 30MB max is killing me lol I was trying to upload an intro video

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119

You can post a youtube link, that tends to work the best.

120

Don’t have YouTube or any social media. Being in IT myself I know the Mods can up that limit :slight_smile: @Tim_Patterson @Mod_Phoenix @Mod_Starr

121

The bottles are super convenient and it’s nice having the surge drinks cold.

122

So what are the benefits of Surge Workout Fuel before bed? Seems strange taking a supplement designed to be taken during training right before bed. I’m just curious about the science behind it. I usually will take a serving of Metabolic Drive before bed to get the protein pulse before sleeping.

123

Since at least 90 percent of muscular growth occurs during sleep, loading your body with Surge Workout Fuel at bedtime substantially potentiates overnight growth.

Metabolic Drive protein is excellent for a bedtime pulse, but its effects aren’t as significant as Surge Workout Fuel.

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124

This is definitely interesting. I’m a terrible sleeper. It doesn’t seem to impact much how I “feel,” but I’m aware there’s a lot going on behind the curtain.

1 Like