I tried taking that before because I heard it was supposed to increase energy, all it did was make me nauseous. Maybe it works for some people, but not me.
CT, wrote about it. I tried it on an empty stomach and did feel elevated mood afterwards.
I’ll be interested in Paul’s view, if he has one, but Stevenson’s protocol is certainly typical kitchen sink stuff. I did wonder whether there would be issues about various aminos competing for uplift, etc. I did run it but I believe, for me, my addition of Petopro and cluster dextrin, is the key factors - as has been talked about on T Nation for years.
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If circuits work for you and so do deads keep them and add some of this stuff in on other days or something.
Ideally you don’t want to be turning on more anabolism during training. The training itself will do that. You’d want the EAA and such coming in post training.
Cheers Paul.
I thought CT recommenned intra workout nutrition for natties, since the workouts are used to stimulate protein synthesis.
This is where most of the confusion probably comes from.
Powerlifters talking about hypertrophy and trying to keep specificity in the mix, even though they are then stuck with less than optimal movements.
That then gets interpreted as “how to best build muscle”.
So the answer to that is “it depends”.
It’s not a never or all the time answer.
Did you eat before training within say a 60-90 period of time before training?
Is the training highly stressful which causes a higher amount of glycogen to be released from the liver into the bloodstream and you’re trying to equalize that out then you’d want intra workout carbs coming in. Remember that insulin is the antagonist to cortisol so there’s the other factor as well.
So it really comes back to creating a model for higher recovery and not just elevating MPS. Training itself turns on mTOR which in turn signals to turn on MPS. Incoming amino acids support the MPS process and insulin helps to blunt muscle protein breakdown.
But the truth is you don’t need this massive insulin surge to blunt that. It’s more about creating a higher degree of recovery if the training is going to be highly intensive with big movements being done with a lot of effort with enough rep work being done as well.
This would also beg you to ask yourself if you’re having a high degree of stress outside of the gym which means you’d also need to account for that even if the workouts themselves weren’t super intensive.
If you have a low degree of life stress, and you’re just smashing some biceps and triceps with some single joint movements for a pump do you really need intra-workout?
Probably not.
That could be true, also the 2 way split works great. I was baseing my comment on this post from dante in response to a post with info about the 2 way split…
This was a long time ago, 2006. I’m assuming his training has evolved many times again since that.
Who knows! Maybe @Paul_Carter has a bit more knowledge on Dantes current training. I feel the two of them agree on a lot of things.
Or maybe @danteism, have you kept up to date with DC?
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What about Yates’ blood and Guts routine? I think that’s more up to date and definitely seems to fit all or most of PCs recommendations. Although the top sets of 6-8 could maybe be 8-12?
https://www.google.co.uk/amp/s/zajachealthandfitnessblog.wordpress.com/2013/04/14/7/amp/
Last time I read of Dante’s own training (which was like two years ago) it was pretty much the advanced split that was mentioned earlier in this thread. (The chest+abs - biceps+forearms+calves - thighs - back - delts+triceps) with longer sets (rest paused or not) 1-4 exercises/bodypart obeying DC principles for the advanced split. Lower back every session too, if I recall correctly. But as of right now, I don’t know. I’m pretty sure it could be reverse engineered by checking out his instagram posts
I assume there’s some degree of damage done to joints and connective tissue regardless of training parameters (volume, intensity, effort, etc.). I’d really like to see a post or full-blown article on t-nation that goes over which exercises for each movement pattern or muscle group maximize benefits while reducing orthopedic cost. I’m sure individual variation needs to be considered to some degree, but I bet there are some general guidelines that can be established.
You could very well make that low impact by increasing rep ranges and lowering weight imo. For that matter you could lower the weight and slow the tempo and stay in that rep range(6-8)
I believe as far as DC training goes Dante had a “DC training for lifters over 40” program. Which basically increased rep ranges and decreased weight.
If you guys haven’t checked my IG, the new Barbhalo study was released. This time they used resistance trained men for six months.
The 5 set group made mad, and I mean mad ass gains.
Training each muscle group once a week, It’s the same split as the women used. 5 sets to failure in each workout. And some of the gains in strength were ridic. Like bench pressing 210x10 to 265x10 in that six month span.
I’ve been trying to tell you guys…
Get away from these f’n volume protocols and spouting off shit like MRV and “failure proximity”. Good lord, strap your balls back on and go train like a f’n animal for a while.
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This is a lot more in depth discussion about biomechanics really. Most guys are going to end up with a lot of dysfunctional patterns because they simply do wrong shit in movement execution.
Like putting the scapula into retraction and depression for shit like side laterals. Which is really common because they read/heard somewhere to do this. This is a nice way to make sure you’re going to screw up your shoulders because the scap can’t function naturally and you’re not allowing the traps and rhomboids to work in a stabilizing fashion.
Same for guys jerking deadlifts off the floor, which I see all the time. This creates a lot harmful forces on the smaller structures of the back and in the disks. It’s a lot of things lifters do that screw themselves up. Not just one thing.
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Dante has instagram !
Yes I’m aware, I posted a link to his Instagram earlier in this thread. It’s full of great stuff, really in depth comments to go with posts. He does not discuss training splits for beginners/intermediates though.
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I just listened to parts one and two of scott Stevenson on ben pakulski’s podcast. It’s very good.
Beginners (as in, training less than three years) have no business doing DC. Dante has said that on multiple occasions.
The reason DC doesn’t discuss this is that on the IM board this topic was beaten to death. He burned out.
Majority of people on DC will do best on the two way split. (Biceps/forearms/calves/hams/quads - chest/delts/triceps/back width/thickness one rotating exercise per bodypart per session) that’s done for three sessions per week. Even some of the advanced guys go back to this from time to time. Stick to the two way for 1-2 years and you’ll be huge. (And ready to move onto the three way split). The three way split goes as follows; biceps/forearms/backwidth/thickness - chest/shoulders/triceps - calves/hams/quads. One rotating exercise per sessions with a chance to do two exercises for a weak point. Two days on, one day off.
If you think of moving past the three way split you’d better look like a Belgian blue.