[quote]ajweins wrote:
Coach,
I feel I have relied on stimulants a little too long and am looking to use Power Drive to help. What dosing protocol would you recommend to help fight adrenal fatigue?
As always, thanks for all the help.[/quote]
1 scoop upon waking up (empty stomach)
1 scoop after training
1 scoop mid-afternoon
[quote]Lift76 wrote:
CT,
I have a volume question for you. Lets say im training upper body twice per week hitting one exercise for each pattern (hor.pull, hor. push, vert. pull, vert push, bicep, tricep) so basically 6 exercises per session. During a muscle gaining phase what is the upper limit of total sets that should be done for each session keeping in mind that the reps will stay either in the functional hypertrophy range (6-8) or total hypertrophy range (8-12). Obviously this is a very broad question, but was just wondering if you have any quidelines for these types of workouts.
Thanks![/quote]
9-12 sets per muscle group is my general recommendation, but since you are using ‘‘patterns’’ instead of muscle I’d go with 4-5 sets for the exercises you train in the functional hypertrophy zone and 3-4 sets for those you train in the hypertrophy zone.
[quote]pumped340 wrote:
Is this why your recommendations for carb up days in your “refined physique” article are so low, because you think it’s just necessary to take in enough to partially refill glycogen stores and supercompensation won’t occur?[/quote]
No, two different animals. My carb-up recommendations are low for individuals who do not respond well to carbs or have a ton of fat to lose. The leaner you are, the more carbs I allow (heck, I force feed some of my bodybuilding clients who have less than 7% body fat during their carb-up). But an individual who is inseulin resistant can actually completely screw up his whole week by ingesting too much carbs during the carb up. With these guys I go with the minimum necessary to get the job done.
[quote]pumped340 wrote:
Also I just found the amino acid profiles to the protein I use and it says there’s 8.8g of leucine per 100g of protein and 13.3g of glutamic acid (is that the same as glutamine because thats not listed). since I take about 50g PWO would that cover your recommendation of 5g of leucine PWO?
[/quote]
No, it’s independant.
Coach,
Any ideas/tips on how i could add pre-exhaust methods for chest into a chest/back split?
Thank you.
KB
Coach,
Your pic in Shugarts blog shows off your massive shoulders, I am wondering what are your favorite exercises in building strong and powerful shoulders.
Thanks.
Hi CT,
More questions on para workout nutrition laid out in your last thread.
Many Thanks
Pickles
PRE-WORKOUT 1 (1 hour prior)
Alpha GPC 1200mg
BCAA 0.2g per pound
PRE-WORKOUT 2 (30 minutes prior)
Surge Workout Fuel 1-2 scoops (depending on volume)
DURING WORKOUT
20g of casein hydrolysate
*Note that Anaconda has several other ingredients that enhance its efficacy
POST-WORKOUT OPTION 1 (IF IN A MAXIMUM MASS PHASE)
Surge Recovery 2 scoops
POST-WORKOUT OPTION 2 (IN IN A LOW-CARBS FAT LOSS PHASE)
20g of casein hydrolysate
5g leucine
0.1g og glycine per pound
[quote]BradyZ wrote:
Coach,
Your pic in Shugarts blog shows off your massive shoulders, I am wondering what are your favorite exercises in building strong and powerful shoulders.
Thanks.[/quote]
Right now I’m actually doing a shoulder specialisation program which consists of 3 weekly sessions for my shoulders (the rest of the body is only traned for maintenance).
DAY 1 HEAVY
A. Military press
Work up to a 5RM
then…
Work up to a 3RM
then…
Work up to a 1RM
B. Top half partial seated shoulder press
5 set of 5 cluster reps (5 reps per set, 10 seconds between each rep)
C. Upright rowing, shoulder width grip
5 x 5
DAY 2 Supersets
A1. Bradford press
3 x 6-8
A2. Face pull
3 x 6-8
B1. DB shoulder press
3 x 6-8
B2. DB lateral raise
3 x 6-8
C1. Cuban press
3 x 6-8
C2. Barbell front raise
3 x 6-8
DAY 3 Special technique
A1. Lateral raise chest on incline bench
3 x 6-8
A2. Lateral raise back on incline bench (same weight)
3 x max
A3. DB front raise (same weight)
3 x max
B1. Front barbell raise close grip
3 x 6-8
B2. Front barbell raise mid-grip (same weight)
3 x max
B3. Front barbell raise wide grip (same weight)
3 x max
C1. Superslow DB lateral raise (5 seconds up, 5 seconds down)
3 x 4-6
C2. Isometric lateral raise
3 x 20 sec
Hi CT,
Last week Nate Green wrote an interesting and informative article about Danteâ??s Doggcrapp training methods.
As someone who has built a solid physique and actually competed, what are your thoughts on this type of training?
Holy crap thats a lot of volume! I’m sure for the heavy sessions you try to increase the load, but for the 2nd and 3rd day since volume is so high and weights used is probably considerably low considering the exercise choice and supersets how do you insure progression?
Hey Coach,
How often should I test my 1RM on my big lifts?
Everybody on this site seems to know what their max numbers are.
Thanks
Coach,
I’ve been reading in the archives a lot lately, and I’m very intrigued by your concept of pendulum training. However, I’ve got a question regarding the program design of the sample program you wrote for the powerlifting pendulum. On each day, there’s the main exercise to be done vor 10 heavy sets of 3, followed by an explosive (dynamic effort) exercise for 10 sets of 2-3 reps (Squat: 10x3, speed-squat: 10x2 or: Bench press: 10x3, close-grip speed bench press: 10x2).
My question is: Why is the strength-speed work placed after the heavy lifting when the fast-twitch muscle fibers are already fatigued? I feel that after 10 heavy sets of 3 reps the bar doesn’t move as fast as it should for DE work. Maybe it’s just me and the bar is moving fast enough, or does the speed of the bar doesn’t matter to the nervous system as much as the intent to move it as fast as possible? I’m not questioning your program design at all, just eager to learn =)
Thanks in advance.
EDIT: I perform all the strength-speed work within the recommended 45-55% range.
[quote]Christian Thibaudeau wrote:
HCL is not size-dependant… it depends on how much gastric acid you naturally produces. Charles described his HCL dosage protocol in an older article. Look for ‘‘HCL test’’ or something like that.
From experience the other supplements you mentionned are somewhat size dependant as bigger individuals have more insulin receptors. But the decrease in dose would be minimal. I’d start with 75% of what I used.
Yes, however estrogen is clearly not one of your problems. I KNOW that you may think to yourself ‘‘Even if my legs are not a problem area, using resveratrol will make them even leaner’’… this is not the case. If excess estrogen is not your problem, then working on this hormone will not lead to much results.
Biosignature is about balance. And from your results, estrogen doesn’t seem to be unbalanced.[/quote]
Excellent- thanks for such a quick reply, Coach. That cleared up a lot of questions I had (and saved me from wasting some money on resveratrol). Much appreciated.
A.
[quote]Christian Thibaudeau wrote:
BradyZ wrote:
Coach,
Your pic in Shugarts blog shows off your massive shoulders, I am wondering what are your favorite exercises in building strong and powerful shoulders.
Thanks.
Right now I’m actually doing a shoulder specialisation program which consists of 3 weekly sessions for my shoulders (the rest of the body is only traned for maintenance).
DAY 1 HEAVY
A. Military press
Work up to a 5RM
then…
Work up to a 3RM
then…
Work up to a 1RM
B. Top half partial seated shoulder press
5 set of 5 cluster reps (5 reps per set, 10 seconds between each rep)
C. Upright rowing, shoulder width grip
5 x 5
DAY 2 Supersets
A1. Bradford press
3 x 6-8
A2. Face pull
3 x 6-8
B1. DB shoulder press
3 x 6-8
B2. DB lateral raise
3 x 6-8
C1. Cuban press
3 x 6-8
C2. Barbell front raise
3 x 6-8
DAY 3 Special technique
A1. Lateral raise chest on incline bench
3 x 6-8
A2. Lateral raise back on incline bench (same weight)
3 x max
A3. DB front raise (same weight)
3 x max
B1. Front barbell raise close grip
3 x 6-8
B2. Front barbell raise mid-grip (same weight)
3 x max
B3. Front barbell raise wide grip (same weight)
3 x max
C1. Superslow DB lateral raise (5 seconds up, 5 seconds down)
3 x 4-6
C2. Isometric lateral raise
3 x 20 sec[/quote]
Sounds like a good workout, I can’t wait to try it out.
Thanks for the workout and your time Coach!
Coach,
I’m currently in week 3 of Get Jacked Fast (excellent program by the way), with your recent addressing of para-workout nutrition on your Q&A thread(s) would it be advisable to substitute the newest guidelines you’ve mentioned or just stick with the program as written?
(and the ‘newest guidelines’ I’m referring to includes your suggesting: alpha gpc/bcaa pre, SWO 30 min. prior, casein hydrolysate during, and casein hydrolysate,leucine,glycine PWO (for fat loss phase)).
Thanks.
[quote]Christian Thibaudeau wrote:
quagewski wrote:
Hey Coach,
This could not be really a training question, rather a nutritional one. Is it possible to develop a food intolerance to ,say, poultry after constant few years of consumption? Thanks
Oh yes! It happened to me with milk.
I used to be a huge milk drinker, in fact I would get most of my daily protein intake from milk. I would basically live on the stuff.
On year I went away for a week to coach at an Olympic lifting competition. Our dorm and housing for that week was in a high school, in the middle of nowhere.
One thing you must know, I’m extremely picky with food. There is not much stuff I like. We were given 5 coupons for each of the 3 daily meals at the cafeteria. Each coupon was good for one item (e.g. 1 beverage, 1 entre, 1 main meal, 1 desert, 1 fruit… something like that).
Since I basically hated everything they had, I would get 5 glasses of milk per meal (to at least get my protein in). I also walked to a local convenience store and bought a gallon of milk a day.
After 4 days on this regimen I was not able to tolerate milk at all… haven’t been able since then!
Every food has elements which can potentially lead to an intolerance to that food. In most cases these elements are too few to actually lead to an intolerance. But the more you eat something, the more chances you have to fall on the ‘‘one’’ that has enough ‘‘bad elements’’ to actually lead to an intolerance.
[/quote]
Owch. How did you find out you could no longer tolerate milk? Nausea / diarrhea? Proper question would be: how do you know you are ‘intolerant’ to a food, symptom-wise?
Thanks for your time ^^
[quote]quagewski wrote:
Christian Thibaudeau wrote:
quagewski wrote:
Hey Coach,
This could not be really a training question, rather a nutritional one. Is it possible to develop a food intolerance to ,say, poultry after constant few years of consumption? Thanks
Oh yes! It happened to me with milk.
I used to be a huge milk drinker, in fact I would get most of my daily protein intake from milk. I would basically live on the stuff.
On year I went away for a week to coach at an Olympic lifting competition. Our dorm and housing for that week was in a high school, in the middle of nowhere.
One thing you must know, I’m extremely picky with food. There is not much stuff I like. We were given 5 coupons for each of the 3 daily meals at the cafeteria. Each coupon was good for one item (e.g. 1 beverage, 1 entre, 1 main meal, 1 desert, 1 fruit… something like that).
Since I basically hated everything they had, I would get 5 glasses of milk per meal (to at least get my protein in). I also walked to a local convenience store and bought a gallon of milk a day.
After 4 days on this regimen I was not able to tolerate milk at all… haven’t been able since then!
Every food has elements which can potentially lead to an intolerance to that food. In most cases these elements are too few to actually lead to an intolerance. But the more you eat something, the more chances you have to fall on the ‘‘one’’ that has enough ‘‘bad elements’’ to actually lead to an intolerance.
Owch. How did you find out you could no longer tolerate milk? Nausea / diarrhea? Proper question would be: how do you know you are ‘intolerant’ to a food, symptom-wise?
Thanks for your time ^^
[/quote]
There is a wide range of symptoms. One can be mildly intolerent to something… in most cases the only thing you’ll notice is that a certain food makes you look bloated or retain water.
Then you have the extreme intolerance which leads to gas, cramps ans diahrrea.
[quote]Phadrues wrote:
Coach,
I’m currently in week 3 of Get Jacked Fast (excellent program by the way), with your recent addressing of para-workout nutrition on your Q&A thread(s) would it be advisable to substitute the newest guidelines you’ve mentioned or just stick with the program as written?
(and the ‘newest guidelines’ I’m referring to includes your suggesting: alpha gpc/bcaa pre, SWO 30 min. prior, casein hydrolysate during, and casein hydrolysate,leucine,glycine PWO (for fat loss phase)).
Thanks.[/quote]
Yes, the new protocol is better.
[quote]Smallfry69 wrote:
Hi CT,
Last week Nate Green wrote an interesting and informative article about Danteâ??s Doggcrapp training methods.
As someone who has built a solid physique and actually competed, what are your thoughts on this type of training?[/quote]
It’s a type of method (along with it’s ‘‘cousin system’’ Beyond Failure training by Trevor Smith) that I use from time to time as a change of pace.
Every system works, none work forever or for everybody. Low volume training tends to work well with guys who have been doing high volume training for a while and stagnated.
[quote]hit the gym wrote:
Hey Coach,
How often should I test my 1RM on my big lifts?
Everybody on this site seems to know what their max numbers are.
Thanks[/quote]
Unless you are competiting in powerlifting or olympic lifting, there is no real need to ever work up to your maximum. Yes it can tell you how far you’ve progressed, but you can get pretty much the same info from working up to the max weight you can do for 3 reps.
[quote]Christian Thibaudeau wrote:
saty83 wrote:
Hi Coach
Im currently following your low carb diet you outlined somewhere on the site. I’ve been doing well, into my 4th week and losing fat slowly but surely. Can you recommend any fat loss supplements that can help me further. I have been looking at L-carnitine, R-ALA, CLA etc
I’d appreciate your thoughts on this
Thanks
It depends on your problem area. If you have a tendency to store more fat in your love handle area something that improves insulin sensitivity is in order… a good fish oil like Flameout would be the first thing to add. 6 daily caps of Flameout or 12 daily caps of a regular fish oil would do.
Then you might look into Receptor-max which will improve insulin sensitivity and increase androgen receptor sensitivity, both of which will help you lose fat and maintain/muscle mass while dieting.
Then you can go into a pure fat burner, HOT-ROX Extreme is one of the good choices you can make.
But regardless of your choices 80-90% of your fat loss success will depend on your training and diet.[/quote]
How should Receptmormax be taken in your opinion to optimize it’s efficacy? Thanks.