When doing max reps for chinups do you do the 80% of the added weight or your 80% of bw+added? For instance i am 175 and can do 90lbs for 3 reps, would i do 212lbs (+37lbs) or 247 lbs (+72 lbs)? I can do 20 reps with +37 so wasn’t sure if that was right.
What modifications would you make to the published I,bodybuilder routines, if any, for a computer programmer or a construction worker?
On the max rep sets, are they taken to the point of ‘no grinding’ or failure? I couldn’t tell from the videos.
Last week I posted on the results I’ve acheived with Protocol in terms of increased weights at the gym. This week I wanted to post the results in terms of body composition.
I got a body scan yesterday measuring basically every region of the body and giving detailed Fat and Lean numbers for each (i.e. Left Arm,Right Leg, Truck, Android, etc.) The scan allows me to see where I lost fat, gained masse, and where I need to work on - to the precise grams (or pounds if you do the conversion). So here goes.
Since beginning of year (it should be noted I started in Mid-January and went right to Protocol with Phase I so basically the scan is of progress over the last 6 weeks.
Lost - 7.56 pounds of fat. Biggest areas of loss - arms, legs, and mid section.
Gains - 17.95 pounds of lean mass. Biggest areas of gain - legs and shoulders by far, but I also saw a huge spike in arms and chest. I was surprised by the chest because my only work on chest was as part of the first 3 phases of protocol - just started this new phase (chest) yesterday - I was spent by the end of the workout.
I have adjusted my diet, I follow the protocol as part of my routine, watch the video everyday before I do the day’s workout, and push myself (and draw quite an audience) real hard at the gym. I’ve still got a ways to go - nowhere near my goal, but getting closer.
Since I’ve started the protocol I’ve heard/seen a lot of detractors.
My response is simple - the numbers don’t lie!
I’ve been using your Metabolic Pairings as well as the perfect rep principle and a low carb diet assisted by the Anaconda Protocol and have been losing slabs of fat… (by the way, the only thought of the time I did Clean-Jerk+Burpees makes me wanna puke).
I’ve now started to take Finibars while I didn’t for one month to keep my carb intake close to nil, but while I have more definition about everywhere, it looks like all of my fat is located in my low abdominal region as well as my lower back… but there isn’t such a thing in the morning. It makes me remember the time when you talked about water retention (here I don’t think that cortisol should be incriminated since my problem comes only about 2 hours after my morning training). You gave the advice of drinking lots of water as well as using a herbal diuretic.
The problem I have with that is that it treats the consequence, not the cause…
so my question is:
Why do people tend to do water retention? Is it genetic?
How do you deal with that, since you said that you had this problem? Can we get rid of it on a permanent basis or is the treatment valid only until the next day?
I am looking for some help with my Olympic lifting, specifically Power Clean.
Having long arms seems like a disadvantage to me - arms want to bend too early and when arms bend, power ends.
6’ 1" with 6’ 5" wingspan - I currently ramp up 6 to 8 sets working to 3 rep max with 205lbs (I know, weak! But it’s coming, I think it’s mostly technique issue)
Question is: How can I keep arms from bending too soon? Other tips for Power Clean greatly appreciated.
How long is it possible to not train for without losing muscle mass and strength? Due to illness and injury I have been unable to train. I know there are a lot of variables but assuming nutrition is solid.
Also, any nutritional tips to maintain when unable to train?
[quote]jhlrees wrote:
Question for CT and anyone else!
How long is it possible to not train for without losing muscle mass and strength? Due to illness and injury I have been unable to train. I know there are a lot of variables but assuming nutrition is solid.
Also, any nutritional tips to maintain when unable to train?
Thanks in advance
[/quote]
Yes there are a lot of variables involved. For example there is a difference between stopping because you are ill and stopping while you are healthy. When you are ill, your stress hormones are high and your body ressources are spent mostly on recovering from the illness. for those reasons, you will lose muscle mass and strength much faster when you stop due to an illness.
An injury is not as bad as an illness, but your stress hormones are still elevated and you can’t be as active (there is a difference between stopping all physical activity and stopping training but staying active) so you will still lose muscle and strength faster than if you stopped while healthy.
It also depends on your training experience. Someone with a lot of years of hard training behind their belt will maintain their strength and size much longer than someone with less years of training.
From experience, most will see a strength loss after 2 weeks without training and muscle mass will start to decrease at that point. The speed at which you lose it will depend on the variables mentionned above.
I usually wake up in the middle of the night to go to the bathroom. While I am up I drink a whey/cassein shake before i go to bed again.
Would it be better to replace this shake with a pulse or maybe not drinking anything at all?[/quote]
During the night the best thing is NOT TO WAKE UP. When you wake up you interupt the restoration process, jack up cortisol and decrease growth hormone levels.
If you can’t help it, a pulse would be the better choice. But I would first try to work on sleeping patterns.
How would you activate your CNS in the morning prior to a throwing event (discus, shot put) that starts at around 12.00pm?
Thanks[/quote]
Light and explosive power clean and speed bench press. Roughly 4 x 2 with 60-70% on the power clean and 4 x 2 with 50% on the explosive bench. To be performed at roughly 7-8am.
[quote]jhlrees wrote:
Question for CT and anyone else!
How long is it possible to not train for without losing muscle mass and strength? Due to illness and injury I have been unable to train. I know there are a lot of variables but assuming nutrition is solid.
Also, any nutritional tips to maintain when unable to train?
Thanks in advance
[/quote]
Yes there are a lot of variables involved. For example there is a difference between stopping because you are ill and stopping while you are healthy. When you are ill, your stress hormones are high and your body ressources are spent mostly on recovering from the illness. for those reasons, you will lose muscle mass and strength much faster when you stop due to an illness.
An injury is not as bad as an illness, but your stress hormones are still elevated and you can’t be as active (there is a difference between stopping all physical activity and stopping training but staying active) so you will still lose muscle and strength faster than if you stopped while healthy.
It also depends on your training experience. Someone with a lot of years of hard training behind their belt will maintain their strength and size much longer than someone with less years of training.
From experience, most will see a strength loss after 2 weeks without training and muscle mass will start to decrease at that point. The speed at which you lose it will depend on the variables mentionned above.[/quote]
CT
Thanks very much for the quick and helpful reply, it’s much appreciated. I’ve been training pretty consistently (with some injuries) for 5 years so hopefully that will help a bit.
I usually wake up in the middle of the night to go to the bathroom. While I am up I drink a whey/cassein shake before i go to bed again.
Would it be better to replace this shake with a pulse or maybe not drinking anything at all?[/quote]
During the night the best thing is NOT TO WAKE UP. When you wake up you interupt the restoration process, jack up cortisol and decrease growth hormone levels.
If you can’t help it, a pulse would be the better choice. But I would first try to work on sleeping patterns.[/quote]
Have you ever found anything reliable to help with this? Mainly if the problem is going to the bathroom. I go to the bathroom much more frequently than most people I know (once every 30-60 minutes, although I often drink less water than I want so I can get through a 90-120min. class) and I get up 1-2x each night to go to the bathroom which I feel hinders me.
Thanks a lot, so far I haven’t been able to find any help on this (other than zinc+calcium+magnesium pills which didn’t do much)
I usually wake up in the middle of the night to go to the bathroom. While I am up I drink a whey/cassein shake before i go to bed again.
Would it be better to replace this shake with a pulse or maybe not drinking anything at all?[/quote]
During the night the best thing is NOT TO WAKE UP. When you wake up you interupt the restoration process, jack up cortisol and decrease growth hormone levels.
If you can’t help it, a pulse would be the better choice. But I would first try to work on sleeping patterns.[/quote]
Have you ever found anything reliable to help with this? Mainly if the problem is going to the bathroom. I go to the bathroom much more frequently than most people I know (once every 30-60 minutes, although I often drink less water than I want so I can get through a 90-120min. class) and I get up 1-2x each night to go to the bathroom which I feel hinders me.
Thanks a lot, so far I haven’t been able to find any help on this (other than zinc+calcium+magnesium pills which didn’t do much)
[/quote]
One thing that I have heard helps is Celtic Sea Salt 3x / day, 1/2 tsp. with juice of a lemon in 6 oz. water, 30 mins before meal. The Unrefined Salt and many trace minerals (like 50+) help keep body hydrated correctly among other things.
I watched the experimental arms video again, which was recorded I think after the IBB videos. I’m wondering since the IBB videos were shot, whether you’ve used twitch reps as an activation/stimulation tool for the back squat. If so, could you sketch for us how?
I watched the experimental arms video again, which was recorded I think after the IBB videos. I’m wondering since the IBB videos were shot, whether you’ve used twitch reps as an activation/stimulation tool for the back squat. If so, could you sketch for us how?
Thanks,
Brian[/quote]
We are using A LOT of different techniques in the more advanced programs. I don’t really like twitch reps for squats… they cause more fatigue than they activate. To potentiate the squat I like to use either jumps or jump squats.
I watched the experimental arms video again, which was recorded I think after the IBB videos. I’m wondering since the IBB videos were shot, whether you’ve used twitch reps as an activation/stimulation tool for the back squat. If so, could you sketch for us how?
Thanks,
Brian[/quote]
We are using A LOT of different techniques in the more advanced programs. I don’t really like twitch reps for squats… they cause more fatigue than they activate. To potentiate the squat I like to use either jumps or jump squats.[/quote]
Thanks. I look forward to reading the next program!