Let’s get this party going!
Don’t dis-Barrrrr me but I have a question…
Ahhhaaaaa I see the recommendation for Power Drive and Surge is here… I was waiting for that. I’m glad to see it made it to the forum fast.
40 minutes prior to exercise take the Power Drive and then 10 mintues prior to exercises the Surge for Pre-workout… AND 3-5 grams creatine in post-workout with Surge(that has the sodium)
Now to the question:
Any other CNS stuff I can take before the workout. For example: Today I took some Green tea + creatine + Power Drive 1 hour before the workout. Would this be alright with the exception it was an hour instead of 40 minutes? Would that be better…?
And…
I read a little aside from you and it had to do with the more physically activity you have the more slow fibers you get or something?
What’s up with that and how can you combat this to ensure that you are getting faster and quicker.
-Get Lifted
I answered the first question in the other thread by saying that the combo is fine. I like 40 minutes as a safety margin, but I’m sure this isn’t critical.
As for the fibre type conversion, the only way to become more fast-twitch is to lay in bed for weeks at a time.
Becoming muscularly slower is our body’s way of conserving energy. Sure it sucks for us, but there’s nothing to do to prevent it.
Having said that, we can always get faster through power training, plyo’s speed work etc. Fibre type itself is irrelevant (genetic factors aside).
Finally, I’d like to point out that a study done on elite European Powerlifters showed a full spectrum of fibre types, although the fastest guy had just set a world record. Go figure. 
[quote]Get Lifted wrote:
Don’t dis-Barrrrr me but I have a question…
Ahhhaaaaa I see the recommendation for Power Drive and Surge is here… I was waiting for that. I’m glad to see it made it to the forum fast.
40 minutes prior to exercise take the Power Drive and then 10 mintues prior to exercises the Surge for Pre-workout… AND 3-5 grams creatine in post-workout with Surge(that has the sodium)
Now to the question:
Any other CNS stuff I can take before the workout. For example: Today I took some Green tea + creatine + Power Drive 1 hour before the workout. Would this be alright with the exception it was an hour instead of 40 minutes? Would that be better…?
And…
I read a little aside from you and it had to do with the more physically activity you have the more slow fibers you get or something?
What’s up with that and how can you combat this to ensure that you are getting faster and quicker.
-Get Lifted[/quote]
I posted this in the other thread, but didn’t realize it wasn’t your section for tonight. Anyway, I have a question regarding preworkout nutrition. I still have a hard time believing Surge just prior to, or during a workout is not beneficial. One reason is because of blood flow. If you eat to close to your workout, blood will be shunted toward digestive organs, which is not optimal for performance. For instance, pigs fed 30 minutes before a workout had 18% lower blood flow to legs during exercise than the group that digested longer, and gastrointestinal blood flow was 23 % higher.
Another problem is that you risk the chance of increasing insulin levels, although this will be somewhat diminished with a preponderance of circulating catecholamines.
Supplementation with carbohydrates increases glucose oxidation, and this is mediated by insulin.
Insulin also will inhibits the release of catecholamines, glucagon, and other counter regulatory hormones. It will also decrease the use of free fatty acids, due to its antilipolytic effects.
This will promote hypoglycemia from 1.) hypoglycemic action of insulin 2.) a lack of counter regulatory hormones.3) rapid glucose utilization by muscle at high intensities 4.) diminished contribution of FFA?s to energy cost.
Also, muscle glycogen is the majority of energy used during weight training. Approximately 75% of your fuels come from carbohydrates, 80% of this is from muscle glycogen. It is proposed that supplementing with glucose will spare glycogen stores; however, the rate of depletion is unaffected by supplementation due to insulin insensitivity of fast twitch cells. Moreover, you cannot build glycogen stores during exercise, as it is constantly being used, along with glucose. So it must already be present within the musculature.
Your insulin sensitivity also will not be as high post exercise.
This may have been covered somewhere else, if so, my apologies but I just wanted to get it cleared up if it has been. thanks.
Thread Watch
There has also been some pretty good discussion brewing in the thread entitled: “David Barr: Surge and Power Drive?”
Check it out!
Darn rain… no Barrbecuing… (Done ;P)
To clarify… Powerlifting type training(moving close to 1RM [or simply strength trainin]) can increase linear speed further? This in addition to specific speed work?
What’s with all the exotic oils… Like primrose oil, safflower oil?
Not eating anything like this but was curious about packages that say 0 grams trans fat but have hydrogenated oil in the ingredients sections… I’m a bit curious what all those “things” are.
I was wondering if you knew when nutrition facts will be implemented at restaurant? (mandatory)
Thanks, >:-]
Get Lifted
[quote]David Barr wrote:
Thread Watch
There has also been some pretty good discussion brewing in the thread entitled: “David Barr: Surge and Power Drive?”
Check it out![/quote]
Shameless self promotion. You should come out with your own special line of training implements, something similar to kettlebells, which you can call BARR-BELLS. Then, since you are from Canada, in order to sound cool instead of calling everybody Comrade you can call them Hosers. What do you think?
Here’s the first part of my reply to Cally from the other thread…
Cally, this is the perfect thread to introduce my next article, discussing the most common pre/post workout myths.
Although most of this has been discussed at one point or another, I think it’s important to repeat such information.
We know that insulin stimulates blood flow, and that a preworkout liquid meal will greatly increase blood flow to muscles. It’s discussed in more detail here: http://www.t-nation.com/readTopic.do?id=556939
You are right in that pre workout carbs plus protein will largely hinder the lipolytic effect of exercise. I’m not sure that this has ever arisen as an issue, and have never suggested such a practice for fat loss.
More to come…
[quote]David Barr wrote:
Thread Watch
There has also been some pretty good discussion brewing in the thread entitled: “David Barr: Surge and Power Drive?”
Check it out![/quote]
Other than fish oils and glucosamine, are there any good supps for your joints?
Get Lifted, Point by point
-capitalize that “Barrbecuing” LOL
-powerlifting will increase the amount of force that you can apply to the ground and therefore increase stride length (Olympic lifting has a more direct transfer though)
-Primrose oil is an excellent source of estrogen (keep this away from the guys in the Politic Forum
-safflower is about 75% omega-6, which is something that most do not need (admittedly I’m an exception).
-the zero trans-fat products claim to have a combination of cottonseed, corn, and/or sunflower oil
-I really didn’t know that ingredient listings were mandatory… I don’t want to get all political, but while great for us, this is an exercise in futility. With shit out there like the monster burger from Hardee’s (what’s the other name for that chain?)…
[quote]Get Lifted wrote:
Darn rain… no barrbecuing…
To clarify… Powerlifting type training(moving close to 1RM [or simply strength trainin]) can increase linear speed further? This in addition to specific speed work?
What’s with all the exotic oils… Like primrose oil, safflower oil?
Not eating anything like this but was curious about packages that say 0 grams transfat but have hydrogenated oil in the ingredients sections… I’m a bit curious what all those “things” are.
I was wondering if you knew when nutrition facts will be implemented at restaurant? (mandatory)
Thanks, >:-]
Get Lifted
[/quote]
Continued from an earlier post…
I have never said that such a practice would spare muscle glycogen. To be honest, I wouldn’t really care if it did. It’s all about protein synthesis and anabolism to me.
There are data to show that during exercise CHO consumption can spare muscle glycogen, although the area is far from “confirmed” (and it’s not exactly what we’re talking about anyway).
Why do you make the statement about insulin sensitivity? AMPK is responsible for the contraction-mediated GLUT-4 translocation (ie enhanced glucose uptake with resistance exercise), but I have seen nothing showing that this effect is abolished from a pre workout drink.
As for direct insulin sensitivity, do we even know what causes this?
Great questions!
[quote]cally wrote:It is proposed that supplementing with glucose will spare glycogen stores; however, the rate of depletion is unaffected by supplementation due to insulin insensitivity of fast twitch cells. Moreover, you cannot build glycogen stores during exercise, as it is constantly being used, along with glucose. So it must already be present within the musculature.
Your insulin sensitivity also will not be as high post exercise.[/quote]
Chondroitin is also pretty good (usually paired with Glucosamine), and there are mixed opinions about Wobenzym.
Those are my picks.
[quote]Atreides wrote:
Other than fish oils and glucosamine, are there any good supps for your joints?[/quote]
[quote]David Barr wrote:
Get Lifted, Point by point
-I really didn’t know that ingredient listings were mandatory… I don’t want to get all political, but while great for us, this is an exercise in futility. With shit out there like the monster burger from Hardee’s (what’s the other name for that chain?)…
[/quote]
That would be Carl Jr.
Since I don’t want to be any more Barrbie than I am I will stay away from the primrose oil. ;0
I appreciate the clarification on speed and powerlifting… lucky that scrawny and brawny has that…
The nutrition at dining places are not mandatory… yet… I was hoping it might keep the business honest in what they supply to their customers. Besides, how can you request people exercise personal responsibility and yet not give them the information from which to base it on?
But regardless… I’ll eats me spinach and carrots and I think I have enough information to make better choices dining out.
Oh and can you explain a little of what these ingredients are…:
unbleached enriched wheat flour [flour niacin reduced iron, thiamin mononitrate(b1) invert sugar? ammonium bicarbonate… etc
or maybe you could refer somewhere to find out more. Besides, I didn’t know sugar could go inverted. I though only Tony hawk could…
Thanks doc
-Get Lifted
I got this one from firebug9:
[quote]
I was wondering what supplements you might recommend for an over 40 female competitive powerlifter who is also a firefighter. I travel a ways to work – 3 hrs – so sleep is sometimes at a premium so I need something that will help me be “awake” while driving home and to work. I lift in the USAPL so I have to abide by the WADA drug code. I am also attempting to decrease bodyfat – while maintaining lean mass…yeah I know just like the masses here.
thanks for your time[/quote]
Have you tried Spike yet? You can get a free sample at www.getSpike.com (free is very affordable).
I’m enjoying a pick up from Power Drive pre workout, as discussed earlier in this thread.
Nootropics like piracetam are also excellent for mental, and for me, subsequent physical stimulation.
Caffeine is another favorite of mine, and should be completely legal in reasonable doses.
I’m using a combination of Maximum Strength HOT-ROX and Methoxy-7, which helps wake me up and seems to be the standard cutting/lean mass stack around here. Sorry to sound like Biotest ad, but it’s what I use.
BTW- 3 hour drive?! That’s dedication!
[quote]David Barr wrote:
As for the fibre type conversion, the only way to become more fast-twitch is to lay in bed for weeks at a time.
[/quote]
Actually, if you ripped the motorneurons out of your muscles and spent two months in space flight you’d get even more fast muscle fibers!
All kidding aside, here’s a point that needs to be addressed. If you focus on targeting your largest muscle fibers, all OTHER fibers will also be recruited. Anyone who seeks maximal hypertrophy should focus their efforts on heavy loads and fast speeds in order to recruit all motor units as depicted by the Force/MU Recruitment graph in my Science of 10x3 article. If you do this, all other fiber types will be taxed.
But I do believe it’s possible to increase fast fiber expression, even though it might take years. Moreover, the research methods in this area are grossly insufficient (ie, shitty parameters).
DB,
Are you still having jaw problems? If so you should ask your dentist about getting an ENT mouthpiece. It may cost a little bit but it will solve all your jaw problems. -MR
Ack, all these name jokes, I think I’m going to Barrf!
Ha! Just kidding. Though I think there might be something in the post about inventing the concept of Barrbells. Might catch on.
Anyway, to get down to a question, I’m interested in muscles and their care and feeding.
Specifically, are they as picky as we think they are? For example, if blood happens to be flowing to them, and it contains nutrients, are the muscles going to react to that, or are they more passive, prefering to sit around waiting for insulin to push nutrients in?
I know blood flow is increased to muscles during exercise, and that is when they obviously need nutrients, but this is also a time when insulin usually isn’t in large supply – and they have no trouble keeping us going for hours on end (think cardio). It’s not all simply present in the muscle as energy stores is it?
Is increased blood flow to muscles inherently metabolism boosting? Will muscles generally find something to do with some quantity of energy with respect to growth or heat production if it is present?
Do we know what causes them to hoover in the nutrients, when insulin is not a factor?
I know this doesn’t appear directly related to anabolism, but during a time of growth, getting nutrients into the muscles will obviously be important… and I’ve seen you hint that some exercise may be needed to get optimal deliver in some of your other responses.
Anyway, I know this is all over the map, thanks for any thoughts you care to share.
Yep – I take Spike every day. On work days I take three capsules spaced about 4 hrs apart so as to hopefully maintain a longer effect.
I also take two HOT-ROX, Maximum Strength every day no less than 6 hrs from my last Spike dose. On non work days I only take one Spike – but I am thinking I need to up this to two?
I was unsure about Methoxy-7 – I thought it might make me test positive. I am drug tested about every 6 months out of meet – manditory test prior to World meets. But if it wont cause me a problem I am game to trying it.
Additional caffeine – I have never had much success with caffeine as an agent to help keep me awake. But No Doz it is.
And as for the drive – I am not sure it is dedication – but maybe alot of stupidity…gas prices are killing me.
Thanks a million for your assistance!
Get Lifted part III
Thiamin is a B-vitamin they throw in the flour to call it “enriched”. Iron can exist as reduced or oxidized forms, reduced is okay.
“Invert sugar” is basically sucrose that’s split into it’s individual sugars (glucose and fructose).
Here’s what I got from the British sugar website: The term “invert” originates from the effect on the polarimeter instrument traditionally used to analyse sucrose solutions. Compared to pure sucrose, a mixture of glucose and fructose “inverts” the plane of polarised light, and so this is known as invert sugar.
The ammonium is just baking soda.
Finally, you are right, Tony Hawk can do all of the above!
Cheers
[quote]Get Lifted wrote:Oh and can you explain a little of what these ingredients are…:
unbleached enriched wheat flour [flour niacin reduced iron, thiamin mononitrate(b1) invert sugar? ammonium bicarbonate… etc
or maybe you could refer somewhere to find out more. Besides, I didn’t know sugar could go inverted. I though only Tony hawk could…
Thanks doc
-Get Lifted
[/quote]