[quote]pumped340 wrote:
I eat 5x per day now with my first 3 having carbs…not even really that high overall (~20% on off days and 35% on workout days) and I haven’t gained anymore fat than when I was on high fat, low carb. Actually I’d say I’ve gained less with this method…and it tastes a hell of a lot better [/quote]
And it’s amazingly simple no? When I’m not consciously dieting, I just pay attention to how many P+C meals I get (and specifically when), and then approximate cals and protein amounts. This doesn’t ever need to get as complicated as some people let it get.
Eat Atkin’s most of the day.
Eat ADA-syle peri-workout.
Eat Zone style after a workout. [/quote]
Can you elaborate on those diets, even though I have heard the names, I am unaware of what they consist of.[/quote]
I’m sure you know JB’s plan - temporal nutrition - pretty well.
You know: Atkin’s is like P+F meals.
American Dietetics Association (well, their OLD dieting advice) style diet is low-fat, high, carb, moderate protein (you know, like a peri-workout drink would fit this bill).
Zone is mixed (P+F+C) and is supposed to have a macronutrient ratio IN A MEAL - not throughout a DAY - of 40% carbs, 30% fat, 30% protein.
Keep in mind, I don’t count calories anymore, because I just can’t seem to. Perhaps it’s a lack of discipline, but my current and long-term aim is to be as active as possible and let my appetite dictate how much I eat, a la JB’s G-Flux advice and Dante Trudel’s DC style eating. [/quote]
So you used to count calories? How’d that go?[/quote]
Anything that makes my life exceedingly difficult is bad for me.
This is a great thread. Since itâ??s clearly not going to be stickied, we can still bump it from time to time… I do have a couple questions on certain points…
CC, on page 4, talking about Max OT, you mention that there are exercises which, in the 4-6 rep range, â??can really hurt you in the wrong places (as it’s always 4-6 to failure). Easily fixed, of course, so it’s not much of a problem unless the trainee is an idiot.â?? Having recently started Max OT, Iâ??d be interested to know what exactly these exercises are (at the risk of sounding like an idiot)…
Also, CC, on p.11 you mention getting arm pain from barbell curls. I get this too (also from cable crossovers, which Iâ??ve had to eliminate though I loved doing â??em), and I have yet to meet anyone who can tell me the cause, what exactly is going on, or how to get rid of the pain with a full ROM. It does seem to be pretty bad news, because in the past it has carried over into other parts of my life (i.e., using my hands). Do you (or anyone) know anything else about this?
Brick, on p.20 you say that >50g of fiber would be unhealthy. As someone whoâ??s getting a little over 40g/day, this interests me, as itâ??s not something Iâ??ve heard â?? where is this coming from?
[quote]nrt wrote:
This is a great thread. Since itâ??s clearly not going to be stickied, we can still bump it from time to time… I do have a couple questions on certain points…
CC, on page 4, talking about Max OT, you mention that there are exercises which, in the 4-6 rep range, â??can really hurt you in the wrong places (as it’s always 4-6 to failure). Easily fixed, of course, so it’s not much of a problem unless the trainee is an idiot.â?? Having recently started Max OT, Iâ??d be interested to know what exactly these exercises are (at the risk of sounding like an idiot)…
Also, CC, on p.11 you mention getting arm pain from barbell curls. I get this too (also from cable crossovers, which Iâ??ve had to eliminate though I loved doing â??em), and I have yet to meet anyone who can tell me the cause, what exactly is going on, or how to get rid of the pain with a full ROM. It does seem to be pretty bad news, because in the past it has carried over into other parts of my life (i.e., using my hands). Do you (or anyone) know anything else about this?
Brick, on p.20 you say that >50g of fiber would be unhealthy. As someone whoâ??s getting a little over 40g/day, this interests me, as itâ??s not something Iâ??ve heard â?? where is this coming from?
[/quote]
Your arm pain might be cause by tight internal rotators and weak external rotators and lack of flexibility and mobility in the shoulder joint. This is probably the cause as it’s the most common one.
Exercises that I PERSONALLY believe are silly to do for less than 6 reps are all sorts of lateral raises, flys, concentraion curls, tricep pressowns, and a few others. This is MY PERSONAL view, and I’m ALMOST positive these are the kinds of exercises he refers to.
There’s no set amount that is unhealthy. But if you consume too much, you’ll feel it.
Brick, I like to thank you for reinvigorating my interest in bb. Have been focused on athletic and strength training for the last 2 years and I had forgotten what it was like to bb.
Anyway I have been trying to find the article you mentioned by CT “Beginner series” but am unable to do so, would you have a link?
Also, CC, on p.11 you mention getting arm pain from barbell curls. I get this too (also from cable crossovers, which I�¢??ve had to eliminate though I loved doing �¢??em), and I have yet to meet anyone who can tell me the cause, what exactly is going on, or how to get rid of the pain with a full ROM. It does seem to be pretty bad news, because in the past it has carried over into other parts of my life (i.e., using my hands). Do you (or anyone) know anything else about this?[/quote]
Your arm pain might be cause by tight internal rotators and weak external rotators and lack of flexibility and mobility in the shoulder joint. This is probably the cause as it’s the most common one.
[/quote]
Thanks. Where exactly can I find out more about this stuff? I know nothing about rotators, although they do seem to come up from time to time when specialists get talking…
Brick do you feel trainees that aspire to have a jacked physique should be doing direct ab work? Most bodybuilders i.e. Branch Warren, Ronnie Coleman, etc don’t. I could be wrong but I haven’t seen a Branch Warren training Abs video lately…
Hey Brick after spending a good chunk of yesterday reading CThibs articles, I can see where your outline for the bible comes from.
I am referring to the articles “Training Strategy Handbook” - section “Low Volume/Low-to-Moderate Frequency with Gung-ho Intensity”, which was predominantly used by Dorian etc
However my question relates to the same article but CThibs outlines another method, which is highly similar albeit a little different “Strategy #4: High Volume/Low Frequency”. So what are your thoughts on the two similar methods in relation to bodybuilding?
Also, CC, on p.11 you mention getting arm pain from barbell curls. I get this too (also from cable crossovers, which I�?�¢??ve had to eliminate though I loved doing �?�¢??em), and I have yet to meet anyone who can tell me the cause, what exactly is going on, or how to get rid of the pain with a full ROM.
It does seem to be pretty bad news, because in the past it has carried over into other parts of my life (i.e., using my hands). Do you (or anyone) know anything else about this?[/quote]
Your arm pain might be cause by tight internal rotators and weak external rotators and lack of flexibility and mobility in the shoulder joint. This is probably the cause as it’s the most common one.
[/quote]
Thanks. Where exactly can I find out more about this stuff? I know nothing about rotators, although they do seem to come up from time to time when specialists get talking…[/quote]
Read articles by Eric Cressy and Mike Robertson.
[quote]nrt wrote:
Thanks. Where exactly can I find out more about this stuff? I know nothing about rotators, although they do seem to come up from time to time when specialists get talking…[/quote]
If you have a cable machine, start doing internal/external rotation. Or you can do them lying down with a dumbell. Other things to do for shoulder help are face pulls, rear delt rows, dumbbell scapular retractions+protractions, scap pushups, and regular pushups.
noob question
If someone has the primary goal of bb/size and was either new to lifting or been at it for a while but still relatively weak is it advisable to first begin on a full body workout to begin with and then later on transition to your typical 4 day a week body part split or is it fine to go straight into a bb routine from the get go.
cheer for any help
[quote]Hazzyhazz24 wrote:
Brick do you feel trainees that aspire to have a jacked physique should be doing direct ab work? Most bodybuilders i.e. Branch Warren, Ronnie Coleman, etc don’t. I could be wrong but I haven’t seen a Branch Warren training Abs video lately…
[/quote]
As I’ve said ad nauseum, most bodybuilders don’t move faster than a walk, nor do they have to. They also don’t engage in much physical activity other than low intensity cardio and lifting weights, pretty much pre-determined, confined movement patterns. Now I’m not a biomechanist or kinesiologist (although I have SOME education in those subjects) but that’s the best way I can put it. If these people were engaged in things that demanded they run as fast as possible and move the body along different planes of motion, I think they’d start training their abs immediately!
So for performance, you need ab work.
Not to mention injury prevention and feeling good! And I AM of the belief that you can improve lifts with a strong core. This is why I always include various bridges, ab pulldowns, leg raises, ab wheel exercises, cable woodchops, and pushups on a Bosu ball (ball portion on the floor) or stability ball (GASP!) and pushups with a twist. Do these exercises for a month and tell me you don’t feel stronger and faster and experience less back stiffness and pain.
[quote]stupidlikeafox wrote:
noob question
If someone has the primary goal of bb/size and was either new to lifting or been at it for a while but still relatively weak is it advisable to first begin on a full body workout to begin with and then later on transition to your typical 4 day a week body part split or is it fine to go straight into a bb routine from the get go.
cheer for any help
[/quote]
If you have some initial muscle mass built, I think you can go into a bodybuilding routine.
[quote]Hazzyhazz24 wrote:
Brick do you feel trainees that aspire to have a jacked physique should be doing direct ab work? Most bodybuilders i.e. Branch Warren, Ronnie Coleman, etc don’t. I could be wrong but I haven’t seen a Branch Warren training Abs video lately…
[/quote]
As I’ve said ad nauseum, most bodybuilders don’t move faster than a walk, nor do they have to. They also don’t engage in much physical activity other than low intensity cardio and lifting weights, pretty much pre-determined, confined movement patterns. Now I’m not a biomechanist or kinesiologist (although I have SOME education in those subjects) but that’s the best way I can put it. If these people were engaged in things that demanded they run as fast as possible and move the body along different planes of motion, I think they’d start training their abs immediately!
So for performance, you need ab work.
Not to mention injury prevention and feeling good! And I AM of the belief that you can improve lifts with a strong core. This is why I always include various bridges, ab pulldowns, leg raises, ab wheel exercises, cable woodchops, and pushups on a Bosu ball (ball portion on the floor) or stability ball (GASP!) and pushups with a twist. Do these exercises for a month and tell me you don’t feel stronger and faster and experience less back stiffness and pain. [/quote]
Thanks Brick. Although your approach is controversial and dramatic, your no nonsense fashion contributions to the site are greatly appreciated.
[quote]Mikeee wrote:
Hey Brick after spending a good chunk of yesterday reading CThibs articles, I can see where your outline for the bible comes from.
I am referring to the articles “Training Strategy Handbook” - section “Low Volume/Low-to-Moderate Frequency with Gung-ho Intensity”, which was predominantly used by Dorian etc
However my question relates to the same article but CThibs outlines another method, which is highly similar albeit a little different “Strategy #4: High Volume/Low Frequency”. So what are your thoughts on the two similar methods in relation to bodybuilding?[/quote]
This is just my personal thought. I’ve never been a fan of volume for volume’s sake unless you’re a beginner and need to learn how to lift and the intensity applied can’t even make a tremendous dent in your recuperative ability.
After some time, I think a flat pyramid is the best way to go, and it’s nearly what every experienced and successful person does.
[quote]stupidlikeafox wrote:
noob question
If someone has the primary goal of bb/size and was either new to lifting or been at it for a while but still relatively weak is it advisable to first begin on a full body workout to begin with and then later on transition to your typical 4 day a week body part split or is it fine to go straight into a bb routine from the get go.
cheer for any help
[/quote]
If you have some initial muscle mass built, I think you can go into a bodybuilding routine. [/quote]
If you don’t , but you want to start off training for size, which type of routine would you say is good, like for ex. upper/lower etc
[/quote]