[quote]Bill Roberts wrote:
For those that do consume a lot of protein powder, additional calcium is not needed, and magnesium citrate tablets are quite inexpensive.[/quote]
most magnesium citrate labels ive seen say to take with meals during the day. would MC before bed be the equivalent of taking cal-mag before bed - both on empty stomachs?
also would taking something like ZMA be better for CNS and overall recovery than the former(s)?
Ive no doubt that Mg is the powerhouse here for my recovery. The impact was immediate. Within hours I felt much better. Mentally leveled out and serene. Somewhat similar to 300mg of theanine. Sleep was deep and restful. It even helped me get over a cold in about 1/2 the time. Really surprised me.
I’m getting about a gram total per day (supplemental). And for what its worth, the powdered version seems to work better than a tablet for me.
DH
[quote]DH wrote:
Ive no doubt that Mg is the powerhouse here for my recovery. The impact was immediate. Within hours I felt much better. Mentally leveled out and serene. Somewhat similar to 300mg of theanine. Sleep was deep and restful. It even helped me get over a cold in about 1/2 the time. Really surprised me.
I’m getting about a gram total per day (supplemental). And for what its worth, the powdered version seems to work better than a tablet for me.
DH
[/quote]
So is it Mg in general or that specific supplement? I bought 500 tablets of Mg+Fe+Ca from Walmart before but noticed no real difference. Maybe the first 2 days but could have just been a placebo effect. I get up 1-3x per night to go to the bathroom and didn’t notice any deeper sleep or extra energy when taking that. I’ve heard maybe it was that the Ca and Mg compete or something? Any recommendations about that?
edit: Oh and regarding you’re advice about how far to take each set, I understand you’re saying to leave about 1-2 reps in the whole except for the last set…so are you still recommending a weight change each set? It’s different for lower reps but I know if I picked a weight I could do 3x15 for example that first set could have been 20+ depending on rest times allowed to get 3x15 so I’m guessing you [i]do[i] recommend taking it down as necessary, but just want to make sure before I start.
[quote]pumped340 wrote:
DH wrote:
Ive no doubt that Mg is the powerhouse here for my recovery. The impact was immediate. Within hours I felt much better. Mentally leveled out and serene. Somewhat similar to 300mg of theanine. Sleep was deep and restful. It even helped me get over a cold in about 1/2 the time. Really surprised me.
I’m getting about a gram total per day (supplemental). And for what its worth, the powdered version seems to work better than a tablet for me.
DH
So is it Mg in general or that specific supplement? I bought 500 tablets of Mg+Fe+Ca from Walmart before but noticed no real difference. Maybe the first 2 days but could have just been a placebo effect. I get up 1-3x per night to go to the bathroom and didn’t notice any deeper sleep or extra energy when taking that. I’ve heard maybe it was that the Ca and Mg compete or something? Any recommendations about that?
edit: Oh and regarding you’re advice about how far to take each set, I understand you’re saying to leave about 1-2 reps in the whole except for the last set…so are you still recommending a weight change each set? It’s different for lower reps but I know if I picked a weight I could do 3x15 for example that first set could have been 20+ depending on rest times allowed to get 3x15 so I’m guessing you [i]do[i] recommend taking it down as necessary, but just want to make sure before I start.
[/quote]
If you could do 20 but stopped at 15 you would be leaving 5 reps in the hole. You are striving for near failure every set. You want to finish in the rep range for the day.
For me I would ramp up to my first work set of squats say 265 and get 14…I could probably get 15 but it would be close.
I know I wouldn’t be able to get 13 reps of 265 for my next set so I drop the weight to 250 and I hit 13 reps. I might get 14 but it would be close since i struggled with 13.
After the 1st week you kind of get a feel of how to drop the weights for your following sets so that you stay in the rep range. Remember to try to hit the rep range as that is what determines the weight you use. About 25-30% of my sets I come up short as the rest periods change and I don’t adjust accordingly.