I am planning to do your HSS 100: shoulder specialization…
I did the first session today and tweaked my neck during the muscle rounds…
I figure it is likely I’m doing something wrong or can do something better. I look straight ahead and I focus on keeping my scapula down and back…am I on the right track here?
I’ve had issues with pulling trap muscles since a car wreck over 10 years ago and just rest when this happens…I’ve seen every kind of specialist under the sun even ART, nothing works so far. Just wondering if I can do something with my form that might minimize this occurrence.
Coach, I have been in a major caloric and carb deficit (besids PWO)for 12 weeks and have become much leaner but have not yet achieved the level I am looking for. Would you recommend using a carb cycling method for 4 weeks and than getting back to the diet?
[quote]gaddismotivate wrote:
Coach, I have been in a major caloric and carb deficit (besids PWO)for 12 weeks and have become much leaner but have not yet achieved the level I am looking for. Would you recommend using a carb cycling method for 4 weeks and than getting back to the diet?[/quote]
Yes, I would recommend a short break in dieting. But not a whole 4 weeks though. 7-10 days should be enough.
CT, how long should one wait after eating to sleep if trying to gain lean mass with little to no fat gain?> Would a shake right before sleep impede this in your experience?
I have really enjoyed your articles. You look at training from a broad perspective. I would love to see a series on learning and training the Olympic Lifts from you. I have started your beginner Olympic lifting program from “The Black Book of Training Secrets” last saturday.
I think Olympic Lifting is something that can make working out with barbells extremely fun and keep people motivated to go to the gym every time. Nothing beats lifting a barbell from the ground up and throwing it overhead. Instinctively that’s the first thing I want to do when I see a barbell. I hope you write something on Olympic Lifting on T-Nation.
Coach,
I’ve set up a low carb diet for myself using info from your posts and RPT article and just wanted to know if it looked alright to you, i’m 208lbs, 15-20% bodyfat:
First 4 weeks:
Protein - 270g
Fat - 130g
Carbs - less than 30g
5th week onwards:
Protein - 310g
Fat - 110g
Carbs - less than 30g
[quote]sarah1 wrote:
CT, how long should one wait after eating to sleep if trying to gain lean mass with little to no fat gain?> Would a shake right before sleep impede this in your experience?[/quote]
I normally like to wait 30-60 minutes after the shake to go to sleep. But in my experience, if the shake/meal doesn’t have any carbs there will be zero negative impact on body composition, even if it is eaten right before bedtime. However it might be harder to get to sleep for some people.
[quote]gaddismotivate wrote:
Thanks for that, I’ll take 7-10 off. Would you say carb cycle for those days?[/quote]
I’d say simply ‘‘eat like a normal human being who tries to eat well’’.
Don’t concern yourself about calories, carbs, fat, protein, etc. Just eat to fill your hunger and try to make good food choices in general. After 12 weeks of dieting your mind needs a break as much as your body does.
I can’t recall where I saw you say something to this effect, but I think you once said that the Jim Schmitz Oly lifting DVD from Ironmind teaches the old style of lifts. If I am recalling this correctly, do you know of any resources that go into a bit more detail about the style that is currently favored (besides seeking out qualified coaching, of course)?
I also had 2 other questions that relate to Oly lifting or modified Oly Lifting.
If using split jerks, how should a trainee go about determining when and when not to switch the lead leg in order to prevent developing any significant imbalances? Would this differ between a competitive lifter focused on competing versus someone using the lifts who does not have designs on competing?
And lastly, I’d like to get your take on the use of kettlebell cleans for those who are not competitive Oly lifters. From what I’ve seen, they look like they can be rough on the shoulder joints (specifically the lowering phase looks somewhat jerky/unwieldy) and bang the forearms up a lot if not executed perfectly. Do you think the downside with these outweighs the benefits and that it’s best to save KB’s for swings and use barbells when Oly variants are to be used?
Thank you for your help, and I hope that all is well.
Do you find that most people get the best results by moderately altering something about their training program (be it sets, reps, exercise choice, etc.) every 3-4 weeks (possibly up to 6 weeks for a true beginner), or should there be more of a focus on leaving in an element for as long as progress is being made/milking a particular variable for all it is worth? Would automatically changing it up every 3-4 weeks (and possibly leaving some gains in strength and or hypertrophy with the current program on the table from time to time) be preferable to hanging on for too long?
Along those same lines, would you prefer to see a complete week off taken only if absolutely needed at some point, or would someone training strictly for size and strength and not for athletics see benefit from taking a 5-7 days off after every 3-4 months of continuous training? Physically I can see that this might not be needed a lot of the time, but I am curious if the psychological benefit/mental refreshment of getting out of the gym briefly would make it worth it.
[quote]Christian Thibaudeau wrote:
sarah1 wrote:
CT, how long should one wait after eating to sleep if trying to gain lean mass with little to no fat gain?> Would a shake right before sleep impede this in your experience?
I normally like to wait 30-60 minutes after the shake to go to sleep. But in my experience, if the shake/meal doesn’t have any carbs there will be zero negative impact on body composition, even if it is eaten right before bedtime. However it might be harder to get to sleep for some people.[/quote]
Awesome. Are spurious carbs from the powder and a salad ok?
[quote]sarah1 wrote:
Christian Thibaudeau wrote:
sarah1 wrote:
CT, how long should one wait after eating to sleep if trying to gain lean mass with little to no fat gain?> Would a shake right before sleep impede this in your experience?
I normally like to wait 30-60 minutes after the shake to go to sleep. But in my experience, if the shake/meal doesn’t have any carbs there will be zero negative impact on body composition, even if it is eaten right before bedtime. However it might be harder to get to sleep for some people.
Awesome. Are spurious carbs from the powder and a salad ok?
[/quote]
You’re kidding right? They’re fine… stop stressing over such insignificant details. Can you say paralysis by analysis?
I have been having huge trouble falling asleep on the diet in Get Jacked Fast, and so far the only thing that helps me sleep is either a light over-the-counter barbiturate, or a small portion of fruit. The barbiturate affects my workouts, so I’m not sure what to do, i.e. which is the lesser of two evils. Or maybe there’s a better solution?