If one is interested in purely developing strength and power and is not really concerned about gaining mass or losing bf, what type of supplements would you recommend?[/quote]
Creatine (5g prior, 5g after your sessions… 5g in the morning of your off days)
Power Drive POST-workout for neural recovery
Surge Recovery for physiological recovery
BCAAs during your workout
Flameout for it’s anti-inflammatory effect
Spike (occasionally) prior to your hardest workouts; I’d alternate it with Fast Brain by Poliquin
Glycine (5-10g post workout) to lower cortisol levels and get the CNS back to a ‘‘relaxed’’ state
[quote]GoDawgs wrote:
Coach, what advantages does training the power clean from the hang have over the power clean from the floor? and vice versa.
[/quote]
From the floor = more technical lift (transition from first pull to second pull is more technical); requires more flexibility, especially in the hip flexors and calves; doesn’t really offer any benefits over lifts from the hang or blocks for non-olympic lifting athletes… some argue that the first pull (floor to knees) will build leg strength; I disagree… at the most you’ll power clean around 60% of your deadlift. the first pull is basically the first half of a deadlift and using 50-60% ain’t gonna make you stronger.
From blocks 1-2’’ above the knees: technically simpler to learn. Can focus on the explosion phase. Develop the capacity to produce a lot of power from a static position (useful for sprinters, linemen, etc.). Develop power from a sport-specific position. Basically good to improve explosive starts.
From the hang: technically simple (a bit more complex than from blocks). Develop the capacity to produce a lot of power following an eccentric/force absorption phase (useful for sprints, changes of direction, vertical jumps, pushing an adversary). Develop power from a sport-specific position.
another:
I recently read an article and one of the excerpts pointed out that HGH can be raised by doing 50-70 second sprints. What are some other exercises that will have an effect such as that?
[quote]T3hlulzkiller wrote:
another:
I recently read an article and one of the excerpts pointed out that HGH can be raised by doing 50-70 second sprints. What are some other exercises that will have an effect such as that?[/quote]
Exercises stimulating a drastic increase in lactate/lactic acid tend to also stimulate a rise in growth hormone production.
Lactate/lactic acid is formed as a byproduct of anaerobic glycolysis (use of carbs for energy without using oxygen).
This system is involved mostly in intense efforts lasting anywhere from 15 to 180 seconds but reaches it’s lactate production peak during all-out efforts lasting 40-70 seconds (hence the rise in GH after bouts of sprints).
So assuming a ‘‘normal’’ lifting speed we are talking about sets of 12-20 reps with short rest intervals.
So it would be beneficial to growth, atleast to some level however small it would be to do my pre-lift warmup as maybe 60 second sprints with a short duration of rest in between? thus raising my HGH levels for my time lifting + post lifting recovery.
When it comes to peri-workout nutrition for mass gain, fat loss, or even just overall performance (other than lengthy endurance events), is there any need/reason to consume Surge Recovery (or similar drink) before and/or during if already consuming high-dose BCAA’s on he order of 0.2g/lb. of LBM?
As far as high-dsoe BCAA consumption and Surge Workout fuel, should the BCAA dose be tapered, or is 0.2g/lb. of LBM still acceptable?
Lastly, for maximum effectiveness, how should pre-workout neural enhancement supplements be timed in relation to creatine, BCAA’s, Receptormax, Surge Workout Fuel, and other potential pre-workout ingredients?
in order to increase the insuline sensitivity i have a low carb day (50g) like i read it in your atricle im in an hypertrophy periode i feel weak in this day
-does the amount of the carbs in my low carb day depend from any factor .?
do i have to shoot for the same caloric daily intake while i’m in a low carb day?
[quote]Christian Thibaudeau wrote:
GoDawgs wrote:
Coach, what advantages does training the power clean from the hang have over the power clean from the floor? and vice versa.
From the floor = more technical lift (transition from first pull to second pull is more technical); requires more flexibility, especially in the hip flexors and calves; doesn’t really offer any benefits over lifts from the hang or blocks for non-olympic lifting athletes… some argue that the first pull (floor to knees) will build leg strength; I disagree… at the most you’ll power clean around 60% of your deadlift. the first pull is basically the first half of a deadlift and using 50-60% ain’t gonna make you stronger.
From blocks 1-2’’ above the knees: technically simpler to learn. Can focus on the explosion phase. Develop the capacity to produce a lot of power from a static position (useful for sprinters, linemen, etc.). Develop power from a sport-specific position. Basically good to improve explosive starts.
From the hang: technically simple (a bit more complex than from blocks). Develop the capacity to produce a lot of power following an eccentric/force absorption phase (useful for sprints, changes of direction, vertical jumps, pushing an adversary). Develop power from a sport-specific position.[/quote]
Thanks for the reply. Does this also apply to power snatches(from floor, blocks, hang)?
If one is interested in purely developing strength and power and is not really concerned about gaining mass or losing bf, what type of supplements would you recommend?
Creatine (5g prior, 5g after your sessions… 5g in the morning of your off days)
Power Drive POST-workout for neural recovery
Surge Recovery for physiological recovery
BCAAs during your workout
Flameout for it’s anti-inflammatory effect
Spike (occasionally) prior to your hardest workouts; I’d alternate it with Fast Brain by Poliquin
Glycine (5-10g post workout) to lower cortisol levels and get the CNS back to a ‘‘relaxed’’ state[/quote]
Thanks alot for the response, that was exactly what I was looking for. Are there any side effects with glycine use? Also what are the things needed post workout that give you phyilogical recovery and Would you not deem ZMA or the new Surge furing workout formula neccesary? Thanks again!
Hey Coach, I was wondering if there is anyway to hit the lower outer portion of the chest because it seems like mine is nonexistent. Is this just a matter of genes?
and I was also wondering what are the advantages of having carbs before and during a workout. Wouldn’t it go to fueling a workout and not to the muscles? I have felt fine in the past in terms of energy without having carbs before a workout, so I was just wondering.
thank you very much ,i have a huge respect for coach CT
where i live there is no one who can help me with this and i didnt know where to post it on t nation , because coach CT helped me conserning some questions i tought that maybe he would ,anyway another time i value coach CT a lot and i never wnated to disrepect him
I get hardskin/blisters on the balls of my feet, towards the inside. And today after practice i went to jump to touch the rim with no shoes on and it was really painful on the balls of my feet as soon as i tried to accelerate up.
Anything you could suggest to help me with this problem would be much appreciated.
many thanks
Chris
I have been trying to challenge what I think I know about training/nutrition lately and have one question that keeps coming up:
If I eat every three hours is it really necessary to eat additional protein with each meal? Let’s say I eat 10oz of steak at 12:00 and then a peanut butter sandwhich at 3:00 made with ezekiel bread and natural PB so I have a complete protein(16g). Do you think the steak would still be digesting and therfore blood amino acids would be sufficiently high to promote a positive nitrogen balance?
I would then eat 8-10oz of chicken at 6:00 again elevating amino acid levels.
