The “Anabolic Window” has been proved a myth I"m pretty sure. I’m with you that pre and intra workout nutrition are underrated and that post workout nutrition is overrated.
Personally, I have found that taking carbs in the forms of glucose+fructose+electrolytes (namely salt) has been a game changer for my performance. I think that’s one thing that many lifters miss out on is ensuring they’re properly hydrated (especially with adequate sodium intake) before they train.
I also just recently started taking Surge Workout Fuel, and I absolutely LOVE IT. Full disclosure here, Tim Patterson has given me some free Biotest supplements…but in no way have I been paid or sponsored to take them or push them…I’m just giving you my 100% honest feedback and Surge workout fuel is by far the best workout supplement I’ve taken.
I used to take orange juice with carbohydrate powders (like karbolyn or vitargo) but surge is all around superior IMO as it includes other great ingredients such as added electrolytes and Luecine.
If I understand correctly, and I may not, it’s more that it’s a lot wider than previously thought… to the point where, if you’re eating every day, you’re hitting that window.
I thought I was the only one drinking OJ! That’s seriously funny. I also have recently upgraded and am noticing a difference. My stomach also is way less cranky during the session.
I have found that some of the isometric hold positions in yoga lead to a (perceived) increase in strength for me. What would you recommend instead of yoga for isometric type strength work?
Its not linear. First 2-4 hours post workout have increased uptake, but then 4-8 hours post are still better than pre-training uptake, and then again for time periods after for about 24 hours if memory serves.
Still, there’s a slight increase in uptake post workout… could be mildly improved with a slight insulin boost (eat a couple skittles). But overall i think we’re talking less than 10% increase in nutrient uptake. Again, assuming memory serves.
I love drinking orange juice/lemonade before/during my workout. You are definitely not the only one! I also love Surge Workout Fuel as it’s made my workout shake way easier to make. Just 1-2 scoops of surge, some OJ and 5g of creatine pre or post workout and I’m good to go
Not looking after your sleep…SUPER important one…I know I don’t function well at all (especially mentally when I’m tired)…sleep better, train better, live better!!!
Not thinking ‘outside of the box’.
Not taking individual circumstances properly into account/ ‘cookie cutter’ logic/thinking.
Micro-loading (especially if you’ve been using the same weight on movements on exercises a, b, c etc for freaking ages.
Circuit training…this seems to have gone out fashion over the years in favour of slightly diifferent training methods like hiit and intervals…but, I personally believe and find an intelligently designed circuit for fatloss or improved cardio or even a very holistic circuit can work wonders. *Undulating intensity circuits I find can be really good…example: squat thrusters: max reps, lat pull downs max reps…easy treadmill etc 2 mins repeat etc.
Overrated:
All or nothing/perfectionistic approach/thinking…I know I’m guilty of this myself at times, albeit not so much but in relation to my training in terms of other areas of my life…this can be very limiting. Consistent, sub-optimal progress (<<<whatever the optimal even means) can often beat patches of perfect/optimal progress in the long run.
Pull-ups/dips x 3 x max reps etc in beginner bbing programmes etc as a beginner, having the eureka moment of finding: So, if I chase reps and sets ie: trying and beat my 3 x 7 rep max as opposed to just mostly chasing single set maxes really kicked my progress on REALLY, really quickly!
Day specific routines: Ie: Monday= Squats/tuesday back etc etc…I know this can make sense for quite a lot of people (like if you are always super-busy on certain days of the week etc…but I believe for most, it makes more sense to think more in terms of: How often can I honestly commit to training and what for me as more or the right amount of frequency for doing squats, bench press, triceps etc.
Overrated: Squat, Bench, Deadlift for physique interested people. When I was younger many articles acted like terrific physiques were impossible to build without the focus of everything being on these. Now we realize that a multitude of other options exist that may be safer or more effective for some people. Of course I still squat, bench from time to time, and trap bar deadlift. But I’m no longer married to this idea that they must be the priority of every program.
Underrated: Loaded carries. Farmers walk, zerchers, rack carry, suitcase carry, waiters walk and anything else you can think of.
Hey @GorillaMon thanks for chiming in! Sorry for my late reply…I’m traveling in the Philippines at the moment and have gotten sick with a stomach bug…but going back to what you said…I absolutely love what you said.
I cannot function at all without sleep, and if I’m sleep deprived, I’ll often skip my workout in favor of sleep. And it’s funny what you say about circuit training…I use strength circuits to train the majority of my clients as I’ve found nothing to be more efficient/effective than circuits.
And day specific routines I agree can certainly be overrated. Your body only responds to stress/stimulus and it has no idea what day of the week it is. Personally I’m on a 8 day training split where I perform 2-four day cycles of:
lower, upper, conditioning, rest. So if you have the flexbility in your schedule I think workout specific routines can be superior to day specific routines for sure.
hey @H_factor ! I absolutely agree that squat/bench/deadlift are certainly overrated for physique interested people. I actually recently made a youtube video explaining my thoughts on how to train for aesthetics vs. performance. You can watch it here if it’s of any interest to you: