I bought “Get Jacked” almost a week ago now and it sets up very well. The food portions were difficult initially but once I transferred the measurements from grams to cups it became much easier.
Following the diet recommendations is no problem, but I have one question. I’m currently 178lbs. at roughly 8-9% body fat and I’m planning to use your program to get down to the 3-4% range.
You recommend one cheat meal per week, but I’ve read in earlier posts on this forum that you recommend a target-carbs diet instead of a low-carbs diet for the lean individual trying to get ripped. I’ve also read that a leaner individual will have to cater to leptin levels more.
I know there are target-carbs phases down the road. Would it be wise to follow the plan as it’s laid out, or include some additional carbs post-workout during the low-carb/low-calorie phases.
Thanks for your help, and by the way, the stutter reps are brutal.
CT,
Are you familiar with something called the “Boston Stomp” when attempting Olympic lifts? Is this at all akin to attempting to “jump” during the lift? If so, does it prevent achieving full triple extension and rob from overall power output?
If a beginner is doing a basic whole body routine 3 days a week to start off with, what is a good strategy to select the rep ranges? (Functional hypertrophy (6-8 reps), Total hypertrophy (9-12 reps), or Strength-endurance (13-15 reps). Should a beginner stick to just one or alternate?
Secondly, I’m a college student, and my nutrition options are very limited, and since I’m in a mass phase, its hard to eat very clean given my options. Can I incorporate some ESW while gaining mass and strength to minimize fat gain, and keep my conditioning up? If so what is a good strategy to start with.
What kind of experience do you have training athletes in hammer throw?
It seems intense, what areas need to be strengthened on an athlete for that throw? (legs, core, back?) Google didnt help much with my search for knowledge in the sport.
Also, what would you say are your top 3 recommended core strengthening exercises?
I’m so confused were to look. Everyone says not to do crunches and that rotational work isn’t that beneficial. I’m stumped.
Thanks
What kind of experience do you have training athletes in hammer throw?
It seems intense, what areas need to be strengthened on an athlete for that throw? (legs, core, back?) Google didnt help much with my search for knowledge in the sport.
Also, what would you say are your top 3 recommended core strengthening exercises?
I’m so confused were to look. Everyone says not to do crunches and that rotational work isn’t that beneficial. I’m stumped.
Thanks
[/quote]
The first thing is to get a good throw coach. There is no way you can become even remotely decent at throwing the hammer without a coach.
Your best contact among T-Nation coaches would be Dan John since he is a discus throw coach.
If a beginner is doing a basic whole body routine 3 days a week to start off with, what is a good strategy to select the rep ranges? (Functional hypertrophy (6-8 reps), Total hypertrophy (9-12 reps), or Strength-endurance (13-15 reps). Should a beginner stick to just one or alternate?[/quote]
With a true beginner using a whole body approach I like to use all three types of rep ranges in the same workout BUT with a different focus lift each day. For example:
DAY 1 - LEGS PRIORITY
Back squat 6-8 reps range (4-5 sets)
Romanian deadlift 6-8 reps range (4-5 sets)
Bench press 9-12 reps range (3-4 sets)
Overhead press 9-12 reps range (3-4 sets)
Chin-ups or (more likely) lat pulldown 13-15 reps range (2-3 sets)
1-arm DB rowing 13-15 reps range (2-3 sets)
DAY 2 - PUSH PRIORITY
Bench press 6-8 reps range (4-5 sets)
Overhead press 6-8 reps range (4-5 sets)
Chin-ups or (more likely) lat pulldown 9-12 reps range (3-4 sets)
1-arm DB rowing 9-12 reps range (3-4 sets)
Back squat 13-15 reps range (2-3 sets)
Romanian deadlift 13-15 reps range (2-3 sets)
DAY 3 - PULL PRIORITY
Chin-ups or (more likely) lat pulldown 6-8 reps range (4-5 sets)
1-arm DB rowing 6-8 reps range (4-5 sets)
Back squat 9-12 reps range (3-4 sets)
Romanian deadlift 9-12 reps range (3-4 sets)
Bench press 13-15 reps range (2-3 sets)
Overhead press 13-15 reps range (2-3 sets)
[quote]RitesOfSpring wrote:
Secondly, I’m a college student, and my nutrition options are very limited, and since I’m in a mass phase, its hard to eat very clean given my options. Can I incorporate some ESW while gaining mass and strength to minimize fat gain, and keep my conditioning up? If so what is a good strategy to start with.
[/quote]
Why is it hard to eat clean? Buy the cheapest fast food burger, order it plain and only eat the meat patty… wont cost you much… buy protein powder… potatoes are cheap … chicken isn’t that expensive. Cans of tunas don’t cost anything… plenty of ways to eat cleanly. Do not use your situation to justify eating crap.
How would you recommend taking Surge WF if one is double dosing with Surge Recovery? Also taking BCAAs.
Thanks[/quote]
That is NOT making smart use of your supplements. Just adding ‘‘more stuff’’ isn’t going to make the stack more effective.
Double-dosing Surge Recovery was useful BEFORE Surge Workout Fuel came along.
Use Surge Workout Fuel before and during and Surge Recovery after only… if you want to use double the dose, fine, but that would be wasting your money.
BTW, new data suggests that ingesting the bulk BCAAs 30 minutes before the session might be more effective than ingesting them during the session.
BTW, new data suggests that ingesting the bulk of BCAA’s 30 minutes before the session might be more effective than ingesting them during the session.
[/quote]
Thib,
I greatly respect you, your dedication to the iron game, and how on top of research you constantly are/your ability to always be on the cutting edge. So please do not take this post in any way as a cheap shot directed at you.
Obviously it will always be best to use the information at hand to optimize nutrition, supplementation, and training protocols. But with so much information being spread so rapidly and what is considered optimal seemingly changing in the blink of an eye, is it worth it to be almost perpetually tweaking things? It feels as if you just finish learning one thing when along comes even newer information that supposedly alters the rules of the game again.
For example, in terms of real world results, is whether high-dose BCAA’s were consumed 30 minutes before the session or sipped just prior to and then throughout the session really going to make a noteworthy difference assuming that the person is already using optimal exercise selection, loading parameters, executing reps with precision/quality, and consuming a nutrient-dense diet congruent with his current goals?
It seems that determining where the line between making modifications that impart significantly-enhanced results ends and engaging in pedantry and focusing on minutia begins is becoming increasingly more difficult with each passing day.
After a recent trip to the gym I noticed something that quite a few women have in common. Flat stomach, their hips/glute area seem rather large, and a bit of tricep fat.
Now, I know from reading this forum that hormones have to be involved, but I’m just curious as to what is the cause(s) of such problems? And how do they correct it?