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.[/quote]
Green veggies are fine as long as you do not eat like 90lbs of it!
On a carb-up day, ‘‘clean’’ carbs are better than junk. But eating only fruit is not the best way to go.
When using a fast but controlled eccentric on compound lifts, do you get greater MU recruitment both on the eccentric as well as on the subsequent concentric when compared with using a moderate or slow eccentric?
If so, I’ll assume that this would be best for primary movements, movements where strength is a priority, and to potentiate the CNS before more hypertrophy focused methods later in a training session.
In terms of motor unit recruitment, is there a certain approximate percentage of a 1RM in a given lift beyond which more motor units will not be recruited and any further increases in force production would be strictly related to increases in rate coding?
In terms of motor unit recruitment, is there a certain approximate percentage of a 1RM in a given lift beyond which more motor units will not be recruited and any further increases in force production would be strictly related to increases in rate coding?[/quote]
Around 80-85%, but it will vary from one individual to the next.
Soviet literature indicate that above 80%, lifts have the same recruitment pattern than near maximal lifts.
Coach, in your 4 hot topics article you talk about taking a serving of Surge Workout Fuel pre-workout. Is this a one scoop serving split into pre/during? Or is one serving considered one scoop per 30min of a workout like some mods here have suggested? I also wanted to know if protein pre-workout as in Surge Recovery is necessary or even important to helping promote muscle growth since it is absent in Surge Workout Fuel. Thanks in advance
I’ve recently updated my peri-workout strategy regarding amino acids after reading your advice, and some of Layne Norton’s, as well as studying the mTOR pathway in general.
30 minutes prior:
15g Leucine
6g Isoleucine
6g Valine
Immediately after:
8g EAA (1g of each of the 8 EAA’s)
+
6620mg Leucine
2960mg Isoleucine
3440mg Valine
5300mg Glutamine
4600mg Glycine
Ketogenic diet aimed at maximal fat-loss. 30 minutes after this, I have been ingesting a protein and fat meal. Just wondering if you could give me a quick critique… I value your input very much. Thank you.
[quote]Eazy wrote:
Coach, in your 4 hot topics article you talk about taking a serving of Surge Workout Fuel pre-workout. Is this a one scoop serving split into pre/during? Or is one serving considered one scoop per 30min of a workout like some mods here have suggested? I also wanted to know if protein pre-workout as in Surge Recovery is necessary or even important to helping promote muscle growth since it is absent in Surge Workout Fuel. Thanks in advance[/quote]
For strength work I feel that one scoop is enough unless the workout has a TON of volume.
As long as you have the right amino acids (especially leucine) in the body pre-workout, no real need for complete protein at that time.
[quote]Addweight wrote:
Thib, in your experience which are the best methods to overcome a strength plateau?.[/quote]
The one your body is not used to and that targets a weakness in the strength curve directly.
E.g. some peoples lack strength only at a certain angle, others can’t generate enough speed, others have one lagging muscle group that is holding back a whole lift, others lack eccentric strength, etc.
There is not one best method, only methods that are better adapted to the needs of the individual.
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![/quote]
Buy spandex shorts and wear them under your workout shorts. The eliptical isn’t a great choice, burns much less energy due to a lack of eccentric phase. Good for intervals because you can go up and down in resistance easily, but inferior for steady-state cardio.
Coach,
Whenever I do heavy back squats, I get really sore in my adductors, near my groin. This never happens on heavy deadlifts, and I don’t notice it as much on front squats. Also, I always throughly stretch/foam roll/warm up before I squat. Is this very common? Is there any exercises I should be doing to strengthen the adductors?
I’m taking a physical for insurance purposes next week. I was told I need to fast before the physical.
I always workout in the early morning. The exam is late morning. I won’t be able to have my usual post workout meal. Working out later in the day is not an option.
Is there anything I can do, whther the day before or right after to improve recovery or to “make up for lost time” so to say? Thanks
I always had the same view as far as effectiveness of the treamill vs. elliptical for steady state but just thought it might be different since its pwo.
never done any specialization programs before. I’m planning on doing your HSS-100 for back and chest. My question is how long and what kind of training should I do between them? All this in mass gaining phase. Thanks!
[quote]jimg21 wrote:
I’m taking a physical for insurance purposes next week. I was told I need to fast before the physical.
I always workout in the early morning. The exam is late morning. I won’t be able to have my usual post workout meal. Working out later in the day is not an option.
Is there anything I can do, whther the day before or right after to improve recovery or to “make up for lost time” so to say? Thanks
[/quote]
Honestly don’t stress over it. Studies have shown that as long as 3 days of fasting did not have any ill effect on muscle mass. Missing your post-workout meal by a few hours ONCE will not make a difference.
I’m following your Refined Physique Transformation protocol now. Unless I missed it, what is your recommendation for supplements on non-workout days? Specifically, would you include BCAAs and Leucine?
Honestly don’t stress over it. Studies have shown that as long as 3 days of fasting did not have any ill effect on muscle mass. Missing your post-workout meal by a few hours ONCE will not make a difference.[/quote]
Thib,
While I am not suggesting making a habit of going for lengthy periods without consuming food, would a 24-hour fast only be potentially catabolic to muscle if dealing with a person who was already ultra-lean, had depleted glycogen stores, and/or engaged in high activity during the fasting day?
On a somewhat related note, unless a meal was extremely small in size or consisted of very little protein, little to no fat, and a lot of simple sugars (unlikely if following sound nutritional habits), would most meals keep you in an anabolic state for at least 3-5 hours depending upon size?
I realize that a number of factors can play into meal amounts and frequency, but being almost obsessive about eating every 2-3 hours seems to be one of those dogmatic points which many are rethinking of late.
Hi, Have read in one of the articles about this 5 toes rehabilitation shoe. Can’t find it anymore. Do you know much about it?, what its called and where I can get a hold of them.