Coach,
I’ve been trying to find a post you wrote awhile back regarding metabolic pairings following a strength workout during a fat loss phase. You showed a week of training splits and then recommended a sample strength workout. I’m not computer savvy enough to find the original, would you mind describing the basic routine again?
Thanks
Coach,
That USA Weightlifting class was awesome. It really connected a few dots for me. Without asking you to do much, I have no idea how often I can or should be cleaning and snatching. I want to practice these lifts for the next 60-90 days before I take on any clients to teach them. I realize like any program I can vary the intensity during the week… so for instance Clean from Power Position Static one day, above the knee another day and from the floor another day. Same with the snatch.
I also remember reading on T-Nation a way to remember the order… a picture of a beautiful woman saying “My Snatch is Clean you Jerk”. Do you agree with this order as we did cleans first in class before snatches. I guess my main question is if I do pretty much nothing else except for leg work (lunges, front squats, OH squats), pull ups and rows after my clean and snatch sessions, how do I go about designing something for myself without running myself in to the ground? If I am on the wrong track, then please help me get on the proper track. If you need more info, I am happy to provide it.
Thanks in advance Coach!
Hey CT,
I made a thread ( http://www.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding/questions_need_help_cutting ) and was wondering if you could read it over and comment.
Thanks in advanced!
hello coach,
i have notched up my discipline in the gym and at the dinner-table. i am planning to add protein powders in my die.i am a bit confused as to wht is to be actually considered a good protein powder. the nutrition info on each powder says a lot of things. i would like to know from you is wht should i take into consideration while buying a good protein powder ? wht should be it’s ideal contents? regards.
Thib,
In light of the peri-workout recommendations in your most recent article, I wanted to get your thoughts on the issue of whey hydrolysate versus whey isolate.
In your protocols, you either added some whey isolate in additon to Surge Recovery or recommend whey isolate if skipping Surge Recovery and using the low-carb option.
My question is this: Is there really any advantage to consuming a product with whey hydrolysate in it instead of just using a whey isolate with a carb blend or with glutamine and glycine if going low carb?
Below I am posting two excerpts (1 from Lyle McDonald and the other from Alan Aragon) from pieces that I was reading on bodyrecomposition.com which were the impetus for me asking this question.
(Lyle McDonald)
"In the last couple of years, there has been a real push by supplement companies for expensive (and often bitter tasting) hydrolysates based on the claim that they digest much more quickly than either isolates or concentrates and thus super-speed amino acids to just worked muscles.
Ignoring the question of whether faster is actually better (see below), there is the question of whether hydrolysates actually do digest significantly faster than protein isolates. Limited research is available and while one study showed that pea protein hydrolysate digested more quickly than other concentrates, this data can?t be applied to any protein except pea protein.
One study compared the digestion speed of whey and casein to their respective hydrolysates and the simple fact is that there was no significant difference in digestion speed. Quoting from the results:
The rate of gastric emptying for all solutions was found to fit an exponential pattern (r=0.92?1).Solutions were emptied at similar rates, with half-times of (mean ± S.E.M.) 21.4±1.3, 19.3±2.2, 18.0±2.5 and 19.4±2.8 min,for the whey hydrolysate, casein hydrolysate, casein and whey protein,respectively.
Basically, there was no real difference (maybe a couple of minutes faster for the hydrolysates) between whey isolate and its hydrolysate and casein and its hydrolysate.
Translation: there is no advantage to whey or casein hydrolysates in terms of digestion speed. None. Well, unless you think paying three times the price and accepting an often bitter taste is an advantage."
(Alan Aragon)
"In theory, WPH is favorable because it?s already broken down into peptide fragments. This spurred the assumption that it would have faster absorption and uptake by muscle, which in turn would result in greater net anabolism. However, a recent study by Farnfield et al observed the exact opposite when WPH was compared with whey protein isolate (WPI), which consists of intact whole protein [6].
WPH not only was absorbed more slowly, but its levels in the blood also declined more rapidly, resulting in a much weaker response curve. Leucine and the rest of the BCAAs were significantly better absorbed from WPI than WPH. The researchers concluded that total amino acid availability of WPI was superior to WPH."
CT,
If I’m remembering correctly you advised Crewpierce to not look to his side while performing deadlifts. I’m assuming this holds true for all movements, and not that I’m trying to question you, but what is at risk when one does this?
I’m assuming it is the traps, or one of the erector spinae?
I ask because I’d like to explain the reasoning to the athletes I work with (I’m an undergrad strength and conditioning intern)rather than just tell them not to do it.
Thanks,
Thib, in your experience which are the best methods to overcome a strength plateau?.
Coach,
Approx. 6 months ago I hurt my left wrist doing push presses, and ever since I’ve found it painful to do many biceps exercises. Can you give some examples of biceps movements that are the least stressful on the wrists? Thanks.
Hey CT,
A while back I asked you about what should change about my diet when switching from a mass phase to a dieting phase. Now, months later, I’m ready to start dieting using your advice. However, I just realized something else that is probably pretty important that I never asked you.
What should change about my training when switching from a mass phase to a diet phase? I don’t mean adding cardio or anything like that, I just mean my regular weight training workouts.
Stuff like volume, frequency, exercise selection, sets, reps, etc. etc…
With me now going into a caloric deficit and changing my goal from gaining muscle to maintaining muscle/losing fat, what (if anything) should change about my weight training workouts?
Thanks in advance for any help.
Im starting 5sets of 5reps and 10sets of 10reps. Starting the week with the heavier 5of5. Ill be lifting 6 days a week. But I also want to toss in complexes 3 times a week. Now would this be to much?
Right now Im hitting each body part twice a week with 2 movements per body part.
In “Get Jacked…Fast”, could protein powder and water be used for any of the protein portions, or should one stick to the food listed in the food list?
I have read your book “Black Book of training secrets” and in the football program example, you mostly use olympic lifts instead for Dynamic Box-Squats or simple jumps.
Do you mostly prefere this for athletes with acceptable technique in the olympic lifts?
If yes, how come?
I have been thinkin about using a conjugate system approach to my training this off-season and it feels like the program is a good template to look at while designing it.
Perhaps I should mention that I’m a hockey player, do you have any specific thinks to think extra about during my off-season?
Thanks, and by the way, great book!
CT,
I am doing your Get Jacked Fast program and I love it! I have a question about phase II. Is says “We will also add some carbs pre and post-workout”, but when looking at the diet it only lists fruit and Surge Recovery post-workout. I don’t see any carbs pre-workout. Could you please clarify?
Thanks for your help.
Coach-
What are your thoughts on taking peanut butter with your post workout shake?
[quote]moofs wrote:
Coach-
What are your thoughts on taking peanut butter with your post workout shake?[/quote]
Not a good idea. The fat will slow down absorption, making it less than optimal.
This is probably a rudimentary question, but:
Hypothetically, say someone is eating at their individual level for exact maintenance. As a result, in the absence of nutrient intake necessary for growth, but in the face of substantial strength gain, what is the variable that has improved - CNS?
[quote]NeelyDan wrote:
This is probably a rudimentary question, but:
Hypothetically, say someone is eating at their individual level for exact maintenance. As a result, in the absence of nutrient intake necessary for growth, but in the face of substantial strength gain, what is the variable that has improved - CNS?[/quote]
Most likely; or it can be muscular changes without an increase in muscle volume/weight.
Coach,
is it ok to replace the low intensity cardio in get jacked fast with the elliptical instead of the treadmill? I’m only asking because i get “chub rub” when i walk lot.
Thanks!
Coach-
A while back you posted an article on a ketogenic diet. Me and a buddy are finally on it, recently purchasing HOT-ROX and ZMA, but I was wondering if you could clear up a few questions. I understand the concept of 0 carbs, so would it be ok to eat a spinach salad and/or broccoli or other green veggies with oil in a meal? Also, should I assume fruit carbs are better than starch carbs on a “carb” day?
Appreciate your help Coach, thanks.
Thibs,
Can we eat the supper meal in Get Jacked after the workout due to time constraints?