9 Weeks Out: Training

[Beast]

I am starting something new today. While I liked what I was doing before, I am ditching it to implement what I have been researching. I am not going to go into the details at this time because I am researching and tweaking things.

Every set is stopped a rep or 2 short of failure.

Monday- Upper Body
Bench Press
265 X 2, 3

Bent Over Row
205 X 8
225 X 8

Incline Press
225 X 4
205 X 6, 5, 5, 5

Straight-Arm Pulldown
70 X 10
50 X 12

Dips
45 X 8, 8

Rack Pull-Up
BW X 15

Cable Crossover
50 X 15

Shrug 365 X 3, 3

Rear DB Lateral
30 X 8, 8

Behind the back Smith Shrugs
285 X 6
315 X 4, 4, 4

Cable Rear Laterals
30 X 15, 15

workout length: 65 minutes

I felt great today. At the end of the workout, I felt pumped and full of energy. I felt like I could have done the entire workout again right then. Time for some oatmeal :D

[Beast]

Testing something

[Demorak]

Originally posted by Beast
Time for some oatmeal :D

mmmmmm..oatmeal...aaaaaarghhhhhh...

Nice workout! Looks like you are gaining strength. are you?

[Harland]

Im thinking like
Mon-upper
Tue-lower
wed-rest
thur-rest
fri-upper
sat-lower?

Sounds kind of cool, if that is what you are doing.

[Beast]

Yes, I am gaining some strength.
I am going to be doing:
Mon: Upper AM/ Clean Cardio PM
Tues: Lower + arms (light)
Wed: Cardio
Thurs: Upper/ Clean Cardio PM
Friday: Lower + arms (light)
Sat: Cardio
Sun: REST!!!

[Grrrr]

I've read lyle's articles a couple of times and something still confsues me. Assuming a 2x per week frequency, are his volume recommendations for both training sessions, or for the entire weak entirely? Also, it looks like you are focusing on chest in the intensive range, and everything else is at maintenance, besides traps. Why are you not focusing on another range, per Lyle, or will you do that on thursday? Also, where is the pure str. and intensive range for back? Thanks derek.

Grrrr "Just tryin' to learn :)"

[Beast]

Everything will be more obvious when I post Friday's workout.

[Beast]

Monday's Clean Cardio
165 lbs. 15 X 3 (10 sec rests)

[Beast]

Tuesday's Workout

[sword chucks]

Workouts look good. Are you using excel for those? I just found out about excel and I think its pretty cool :)

I guess Thursday/Friday will be where we can see how your workouts will be changing around?

Keep workin hard Mr. Charlebois.,

[Beast]

I use excel for everything.

[Wheelies]

Whats the point of 2 rep DB curls.

[Beast]

Research and find out. What is the point of any rep range? Different rep ranges cause different stresses on the muscles.

[Wheelies]

Originally posted by Beast
Research and find out. What is the point of any rep range? Different rep ranges cause different stresses on the muscles.

I have researched...alot. I realize different rep ranges do different things, but two reps isnt very good for hypertrophy for one, and especially on a muscle group like biceps I would tend to think your form would be very bad using 2 reps.

Two reps is more for strength training, are you trying to build up a ton of strength in your biceps in order to make your back workouts better? Thats the only conclusion I can come to.

And why are you always a dick when I post in your threads, did I do something to offend you?

[Beast]

"Research and find out. What is the point of any rep range? Different rep ranges cause different stresses on the muscles."

How am I being a dick by saying that!?

You asked and I answered. Instead of just saying "Whats the point of 2 rep DB curls," you could ask what benefit does this rep range have other other ranges. Then posted what you posted next:

"Two reps is more for strength training, are you trying to build up a ton of strength in your biceps in order to make your back workouts better?"

The purpose of using 2 reps is for neurological adaptation. So yes, if I increase my biceps' strength, I will be able to use more weight in other rep ranges.

I am not training to failure. Plus I choose a weight I could use for good form. Therefore my form is not bad at all.





The whole point of this section is to serve as a place to learn. You will not learn much just by coming on here and saying (I'm talking about everyone), "Why do you eat carbs here?" "Why that many reps?" "Why this, why that?"
It would be more beneficial if you first researched on your own then came back here to discuss it instead of just wanting a quick answer. What happens when I stop doing this section? Will me just giving simple answers have done you any good?

[Wheelies]

Originally posted by Beast
"Research and find out. What is the point of any rep range? Different rep ranges cause different stresses on the muscles."

How am I being a dick by saying that!?

You asked and I answered. Instead of just saying "Whats the point of 2 rep DB curls," you could ask what benefit does this rep range have other other ranges. Then posted what you posted next:

"Two reps is more for strength training, are you trying to build up a ton of strength in your biceps in order to make your back workouts better?"

The purpose of using 2 reps is for neurological adaptation. So yes, if I increase my biceps' strength, I will be able to use more weight in other rep ranges.

I am not training to failure. Plus I choose a weight I could use for good form. Therefore my form is not bad at all.





The whole point of this section is to serve as a place to learn. You will not learn much just by coming on here and saying (I'm talking about everyone), "Why do you eat carbs here?" "Why that many reps?" "Why this, why that?"
It would be more beneficial if you first researched on your own then came back here to discuss it instead of just wanting a quick answer. What happens when I stop doing this section? Will me just giving simple answers have done you any good?

LOL, wow.... I asked a simple questiong because i have never ever ever seen anyone do 2 reps on bicep training, except for kids in my gym trying to show off. Notice how I didnt say anything about your 2 rep squats...are we seeing a pattern here? The reason I think you were being a dick is because you could have just answered my question instead of trying to be a smart ass and telling me to "research it" like Im some idiot newbie. I dont know if you were trying to make me look stupid in front of your worshipers, or if thats just the way you are.

I ask you why you do certain things because sometimes it goes against what I have learned and implemented in my training, so i want to know what your logic behind it is, not because I want you to teach me anything. But who knows, maybe I would learn something. How am I supposed to reasearch 2 rep DB curls anyways, should I google search, "2 rep DB curls and there neurological benefits to training", I mean, get serious.

I have reasearched the different rep ranges and have a decent knowledge of what they do to the body in terms of sarcoplasmic, sarcomere and myofbrillar hypertrophy. To me, it seems like every other week you are testing out some new and "innovative" training phylosiphy. So I ask questions to see where you are coming from. Again, if I offended you somewhere, then let me know, because this is the second time you have given me a smart ass answer.

[Beast]

I think you just misinterpreted what I was saying. It is hard to know someone's tone when reading text. I wasn't trying to sound like a smart ass.

In my first post in this thread, I stated:
"I am starting something new today. While I liked what I was doing before, I am ditching it to implement what I have been researching. I am not going to go into the details at this time because I am researching and tweaking things."

This stuff is new to me too. It goes against what most bodybuilders do. I am experimenting with a lot of new techniques, trying to find what works. As I have previously stated, I don't plan on laying out my ideas until after my competitions.

[Beast]

Originally posted by Wheelies
How am I supposed to reasearch 2 rep DB curls anyways, should I google search, "2 rep DB curls and there neurological benefits to training", I mean, get serious.


http://www.ncbi.nlm.nih.gov/entrez/query.fcgi is where you can go to search for journal articles.

[Wheelies]

Originally posted by Beast
I think you just misinterpreted what I was saying. It is hard to know someone's tone when reading text. I wasn't trying to sound like a smart ass.

In my first post in this thread, I stated:
"I am starting something new today. While I liked what I was doing before, I am ditching it to implement what I have been researching. I am not going to go into the details at this time because I am researching and tweaking things."

This stuff is new to me too. It goes against what most bodybuilders do. I am experimenting with a lot of new techniques, trying to find what works. As I have previously stated, I don't plan on laying out my ideas until after my competitions.

Ok, I understande better now. Sorry if I came off aggressive.

And as far as PubMed searches, i am familiar with it, and have done them, but it can get a little confusing to find exactly what you are looking for.

[Beast]

Agreed. I will post some studies later today and others as I find them.

[meathead198]

Are the 15rep sets done as timed sets of 1-2 minutes? Or just done slow and untimed?

I was under the understanding that those sets were for mitochondrial replication and capillerisation.

Would a timed set not be better suited for this?

[Beast]

I did not time it. Just a steady pace. You could certainly time the 15-20 reps, but I think a steady slow pace is sufficient.

[Pridg01]

Beast, I understand what you are doing. You are using the max out routine. I seen this same routine in an old Muscle And Fitness magazine. They said it's a good routine to use for a short time but not for a long time. I too, was questioning why you would use 2 reps in your exercises until I took a look at an old magazine(last years). I even thought at first that you were doing these weights to boast an ergo or to see how strong you are. But that is not the case here, clearly stated in your comments and exercises. From a personal experience, it's a good routine to follow but can't stay on it for a long time though, it's tiring. Good luck with your experiment.

[Pridg01]

Beast, do they sell Kreataine Ultra on bb.com? Who makes it?

[Wheelies]

Originally posted by Pridg01
Beast, I understand what you are doing. You are using the max out routine. I seen this same routine in an old Muscle And Fitness magazine. They said it's a good routine to use for a short time but not for a long time. I too, was questioning why you would use 2 reps in your exercises until I took a look at an old magazine(last years). I even thought at first that you were doing these weights to boast an ergo or to see how strong you are. But that is not the case here, clearly stated in your comments and exercises. From a personal experience, it's a good routine to follow but can't stay on it for a long time though, it's tiring. Good luck with your experiment.

He's not doing Max OT.

[Pridg01]

The routine he is using is not max-ot but did not have a name. The description of the routine was sort of a max out your muscles-low reps with heavy weight used to max out. Max-ot is different.

[Wheelies]

Originally posted by Pridg01
The routine he is using is not max-ot but did not have a name. The description of the routine was sort of a max out your muscles-low reps with heavy weight used to max out. Max-ot is different.

Sorry, I thought you called it max-ot, not max out.

[Beast]

I've never seen the Max Out program, so I did not base my program on it. I am doing a form of Conjugated Periodization geared towards bodybuilding instead of powerlifting, meaning I am not focusing on increases my strength on certain exercises with assistance work. I am training the nervous system (low reps) and muscular system with higher reps.

Pridg01
There was talk of BB.com selling KU, but it hasn't occured yet. It is only available from Black Star Labs.

[Beast]

Wednesday- Elliptical Sprints (Steepest Incline)
20 X 10 sec with 20 sec rest.

[Beast]

Thursday's Workout

[str8flexed]

Originally posted by Wheelies
I have researched...alot. I realize different rep ranges do different things, but two reps isnt very good for hypertrophy for one, and especially on a muscle group like biceps I would tend to think your form would be very bad using 2 reps.

Two reps is more for strength training, are you trying to build up a ton of strength in your biceps in order to make your back workouts better? Thats the only conclusion I can come to.

And why are you always a dick when I post in your threads, did I do something to offend you?

he's not being a dick. He's tired of ridiculous questions... which I'm sure, like myself he gets a ton of :)

Do you realize that muscle activation studies actually found that a 2-5 rep range activate more fast and slow twitch muscle fibers than any other rep range? In addition, using a low rep count will increase the contractile apparatus density (myosin and actin) rather than just volumize the sarcoplasm of the muscle which is what the typical bodybuilding rep range does. Thus the increased contractile apparatus will give him more strength and also allow him to use heavier loads in the higher rep ranges.

Layne "that's the research he is talking about"

[Harland]

Derek, when you do cardio at night, do you eat right before, or eat liek 2 hours before. Was there a reason you pic cardio at night, all I have read is cradio is good on empty stomach in the morning, or after working out?????

[BMG]

This low-rep periodization technique has been around for a longtime and is used by powerlifters all the time. Several years ago Muscle Media magazine had a bench press program pull out that was based on this concept promising to increase your bench by 50lbs. I have used it several times gaining anywhere from 25-40lbs on my max bench press over the 7 weeks of the program. In layman's terms, obviously if you condition your muscles and your brain to lift something heavier, anything less than that will feel light. You can say it's in this journal or that journal..... blah blah blah, but the truth of the matter is that before any scientists decide to do a research study on some technique to validate claims, the calims have often already been validated in the gym through trial and error.

[str8flexed]

Originally posted by Harland
Derek, when you do cardio at night, do you eat right before, or eat liek 2 hours before. Was there a reason you pic cardio at night, all I have read is cradio is good on empty stomach in the morning, or after working out?????

all of those are the WORST times to do cardio

[BMG]

Actually the best time to do cardio is whenever you can do it..... but not on an empty stomach.

[Beast]

A lot of the questions you guys ask would require an indepth explaination. For example, the cardio on an empty stomach question. I could simple say it is catabolic and would most likely result in a loss of lean tissue. Then 10+ more questions will continue on this. That is why I say it is best to research for, then come back and ask a specific question.

Is cardio first thing in the morning, on an empty stomach bad? I have read that... (insert your research).

I will eventually write an indepth article (or rather series of articles) on periodization. But first I would like to get some more experience with it. I could lay out a program, but who is to say it will work well.

Here is a basic introduction to Periodization
Periodization is organizing training sessions into workable units.
The Units
Training Session- A single workout

Micro Cycle- Made up of training sessions during a certain span. The most common are 5 to 10 days, so we'll go with 7 (one week).

Mesocycle- A 1 to 4 month period made up of different micro cycles.

Each training session, each micro cycle, each meso cycle should all have a specific purpose. It could be to cause hypertrophy (myofibrillar or sarcoplasmic), increase capillary density, maximal strength, muscular endurance, etc. This is accomplished by methodically varying your training by changing the rep range you use, the number of sets you complete, the % of your 1-RM you use, changing exercises, etc. Certain loads (rep ranges) has been shown to stress specific aspects of a muscle. Therefore, variation is the key.

[Harland]

Originally posted by str8flexed
all of those are the WORST times to do cardio

Wel right now I do cardio after my training, for 16 minutes, sprints. When should I do cardio? If cardio after training is bad. In the articles i've read it said in the morning and or after training.

I know that cardio in the morning is not something I want to do on an empty stomach.
I just don't understand that if you workout early in the morning and then eat a couple meals and then do cardio, how that will benifet you more then it would right after your workout?

[str8flexed]

from my precontest article


Cardiovascular exercise has several myths surrounding it. The largest myth being that one should perform low intensity cardio in a fasted state. The logic being that if one is in a fasted state, their glycogen levels will be low and will force their body to burn fat. Unfortunately, this idea is misguided. While performing cardio in a fasted state may indeed increase the amount of calories that are burned from fat stores, it will also increase amino acid oxidation. Cardiovascular exercise while in a fasted state is a great way to increase cortisol release. Cortisol will liberate amino acids to produce glucose (glucose cannot be synthesized from fats) and can lead to muscle loss. Additionally, I find it ironic that many people take such great care to time their meals so that they do not go for more than 2-3 hours without eating in order to prevent muscle loss. However, they purposefully induce this state and then perform work on top of this! Research has shown that the type of substrate used during cardiovascular work makes little overall difference on fat loss. This is most likely due to the fact if one relies mostly upon fat stores during cardio (i.e. low intensity cardio), the body will burn predominantly glucose at other times of the day. Likewise, if one mainly utilizes glucose for energy during cardio (i.e. high intensity cardio) the body will customarily rely on fat at other times of the day in order to spare muscle glycogen. Training in and of itself causes the body to preferentially spare muscle glycogen and burn fat. It makes sense that one should strive to do their cardio on their ‘off days’ from lifting (as to not further hinder their recovery), and plan their carbohydrate intake similar to their lifting regime. Cardiovascular work will increase nutrient partitioning towards muscle tissue and away from fat tissue. One should take advantage of this by consuming the bulk of their carbohydrate intake around this time. The benefits are that these nutrients induce fat storage, but will rather be stored in muscle tissue.

Why would you want to deny your muscles nutrients at the most crucial time of the day, but then provide them during rest?
It does not make sense. Treat your cardiovascular work like your lifting.

Another question that often arises regarding cardio is the argument “Low-Intensity vs High-Intensity” cardio. Many people automatically assume that low-intensity cardio is better; citing that high-intensity cardio primarily utilizes glucose (anaerobic metabolism), while low-intensity cardio primarily burns fat (aerobic metabolism). Once again, the substrate used during cardiovascular work is not as important as the caloric deficit created by the cardiovascular work. In actuality, high-intensity cardiovascular work is superior to low-intensity cardio for several reasons…
High intensity cardio has a much stronger effect on GLUT-4 translocation in muscle cells due to the increased force of muscle contraction. This means that high-intensity cardio creates a much stronger nutrient partitioning effect towards muscle tissue than low- intensity cardio.
Low periods of low-intensity exercise tend to "overtrain" the fast-twitch muscle fibers and convert the intermediate muscle fibers to slow-twitch fibers. This is not a desirable effect as the fast twitch muscle fibers are those that have the greatest chance to hypertrophy. If your body has less fast twitch fibers, then you will experience less hypertrophy from training.
The body’s hormonal response to high intensity cardio is similar to the body’s hormonal response to resistance training (i.e. increased insulin sensitivity, gh release, Igf-1 release, etc) without placing the same strain on the nervous system as resistance training.
High-intensity cardio causes the body to preferentially store more carbohydrates and burn more fat.
High-intensity cardiovascular exercise increases oxygen expenditure and forces the body adapt by becoming more efficient at oxygen transport (increase in VO2 max). More efficient oxygen transport to the muscles will increase fat oxidation as fat oxidation is dependant upon the presence of oxygen.

High-intensity cardio seems to be more muscle sparing. Several studies have shown that high-intensity interval training (aka HIIT) burns less calories when compared to continuous lower intensity cardio. However, the skinfold losses were greater with the HIIT group than in the continuous intensity group. This means not only did the HIIT group lose more fat, they also spared more muscle tissue by burning less overall calories .
At this point I am going to refer you to several articles that I think are some of the best I’ve seen regarding cardiovascular work. I urge you to read them as they will re-emphasize what I have already stated, as well as help you gain a further understanding of how cardiovascular work effects your metabolism.

http://www.dolfzine.com/page483.htm (if you only read one article… READ THIS ONE!)
http://www.dolfzine.com/page484.htm
http://www.bodybuilding.com/fun/satter2.htm
http://www.bodybuilding.com/fun/satter3.htm

I also implore you to read this thread from the bodybuilding.com message boards as it may help you better understand the subject and or answer any questions you might have.
http://forum.bodybuilding.com/showthread.php?s=&threadid=99420

In conclusion, I suggest performing HIIT cardiovascular work on their off days only. One should treat this cardio session like a weight session and eat accordingly (as outlined in the diet section). If you must perform cardio on your lifting days then do it on the day you train your weakest body part and divide up your carbohydrate intake in view that you leave enough carbohydrates for both pre/post lifting and cardio.

[Wheelies]

Originally posted by str8flexed
he's not being a dick. He's tired of ridiculous questions... which I'm sure, like myself he gets a ton of :)

Do you realize that muscle activation studies actually found that a 2-5 rep range activate more fast and slow twitch muscle fibers than any other rep range? In addition, using a low rep count will increase the contractile apparatus density (myosin and actin) rather than just volumize the sarcoplasm of the muscle which is what the typical bodybuilding rep range does. Thus the increased contractile apparatus will give him more strength and also allow him to use heavier loads in the higher rep ranges.

Layne "that's the research he is talking about"

My "problem" wasnt with the rep range, it was with the rep range he was using on a particular exercise ie. DB curls. If you go to my training journal, you will see that I hardly ever go above 6 reps , Max OT, so obviously I know about fast and slow twitch activation.

I see what his logic is now, but Im still not totally convinced that going to extrme low reps, and then back up to high rpes would be more beneficial than doing something in between ie. 3-8 reps for most of the time.

And asking why someone is doing 2 rep DB curls is not a rediculous question Layne. I honestly wanted to know his logic behind it, the answer to my question was very simple and did not require all of these posts. And you dont need to come "save" Derek, hes a big boy, he already answered my question, so this post was not needed.

[str8flexed]

i'm not trying to save anyone, i'm merely re-iterating why derek said what he said.

and what makes db curls so special that you shouldn't do 2 reps on them as oppossed to another exercise... I want to see your logic here

[Wheelies]

Originally posted by str8flexed
i'm not trying to save anyone, i'm merely re-iterating why derek said what he said.

and what makes db curls so special that you shouldn't do 2 reps on them as oppossed to another exercise... I want to see your logic here

My logic, which Derek already addressed...was that an exercise like Db curls would not allow for even half way decent form with 2 reps. He informed me that he stays away from failure enough that he can still use good form.

[Grrrr]

Originally posted by Wheelies
My logic, which Derek already addressed...was that an exercise like Db curls would not allow for even half way decent form with 2 reps. He informed me that he stays away from failure enough that he can still use good form.
why are db curls any different than another exercise to do with good form with heavy weight?

[Wheelies]

Originally posted by Grrrr
why are db curls any different than another exercise to do with good form with heavy weight?

I use 4-6 reps for DB curls, which means I use 55-60lb dumbells, if I were to use a weight that called for two reps, i would use 65-70lbs, and I know I couldnt keep good form, unless I was staying away from failure like Derek is.

Exercises that arent compound are harder to keep good form when going that heavy, just the way it is.

[str8flexed]

it's just a difference in your strength curve... if you can't use proper form then you need to back off until you find a weight you can do for 2 reps. It is not that complicated :)

[Beast]

Originally posted by Harland
Derek, when you do cardio at night, do you eat right before, or eat liek 2 hours before. Was there a reason you pic cardio at night, all I have read is cradio is good on empty stomach in the morning, or after working out?????

I do my clean cardio at 4 PM.
I have a solid food meal at 1 PM.
I have 1 serving NitroJet (EAA+), 1 serving Leptigen (BCAA), and 5 grams ICE (BCAA). I don't add carbs at this time because my clean cardio sessions are very brief. The EAA (especially the BCAA) should be enough for my session. I then follow up the session with 1 scoop of whey, 1/2 cup oatmeal, 1/8 cup raisins, and 1 cup milk.

On days I don't do cardio, I have a solid food meal at 4 PM. So on the days I do cardio, the above takes place of that meal.

I get done lifting at 7 AM, so I am doing cardio 9 hours later. My glycogen levels should be replenished (high carb day) by this time and I feel rested. I "feel" recovered from my workout. By doing a short, but intense cardio session in the evening, I'm boosting my metabolism and all sorts of pathways, which will lead to positive effects on weight loss and lean mass preservation.

[Beast]

Originally posted by Wheelies


I see what his logic is now, but Im still not totally convinced that going to extrme low reps, and then back up to high rpes would be more beneficial than doing something in between ie. 3-8 reps for most of the time.



Low reps are important for intramuscular and intermuscular coordination. They also stimulate the nervous system. If I was a powerlifter, I would go to failure, say on bench, with 90% of my 1-RM in an attempt to increase strength. Going to failure at this loadd reduces central nervous system inhibition, meaning you learn to activate more motor units at one time (optimal discharge frequency). I could take my 2-3 rep sets to failure, but I choice not to at this time since I am dieting for a contest as well as other reason.

The problem is bodybuilders' routines don't use science. The ones that due only focus on one aspect and totally ignore other vital parts.

Over the next 2 months, you will see how I change my routine to encompass different physiologically aspects. This is why I did not want to go over all my reasons yet. Where would the fun be if I laid out what I am going to do over the next 8 weeks? Once this meso cycle (this week + 7 weeks) is over, I will go over why I did what I did in more detail.

[Harland]

I really apprecaite your response str8flexed and beast. I will never look upon cardio the same way again.

The main reason I did cardio right after my workout is because I would wake up at 6:30 and go to school and then at 3 go to the gym and train and cardio, and go to bed at like 8. Now that it is summertime, I can spend more time with my training.

Basically if I do training about 6 and cardio about 4, I will be pretty good? Seems like the same time you do cardio.

Tiem to read up ont hose articles.

[Beast]

Originally posted by Harland


Basically if I do training about 6 and cardio about 4, I will be pretty good? Seems like the same time you do cardio.



Yes, those are the same times I do mine.

Knowledge is Power!

[SavesTheMuscle]

This is kinda way off topic in reguards to training, but how do you manage to put reps as 2-3 without it showing 3-Feb? :confused:

I just had to ask, its driving me crazy!! :mad:

[Beast]

Originally posted by SavesTheMuscle
This is kinda way off topic in reguards to training, but how do you manage to put reps as 2-3 without it showing 3-Feb? :confused:

I just had to ask, its driving me crazy!! :mad:

Right click on the cell(s), go to format cells, go to number, then set it as text.

[Wheelies]

Originally posted by Beast
Low reps are important for intramuscular and intermuscular coordination. They also stimulate the nervous system. If I was a powerlifter, I would go to failure, say on bench, with 90% of my 1-RM in an attempt to increase strength. Going to failure at this loadd reduces central nervous system inhibition, meaning you learn to activate more motor units at one time (optimal discharge frequency). I could take my 2-3 rep sets to failure, but I choice not to at this time since I am dieting for a contest as well as other reason.

The problem is bodybuilders' routines don't use science. The ones that due only focus on one aspect and totally ignore other vital parts.

Over the next 2 months, you will see how I change my routine to encompass different physiologically aspects. This is why I did not want to go over all my reasons yet. Where would the fun be if I laid out what I am going to do over the next 8 weeks? Once this meso cycle (this week + 7 weeks) is over, I will go over why I did what I did in more detail.

I have respect for people that have a resoning behind why they do something. I too like to apply science to it, and have been looking at other ways besides Max OT to enhance my physique, even though I think Max OT is great. But please dont talk to me like Im one of these bodybuilders that just does something because others do it, and have no knowledge of the science behind it. When I get into something, I want to no why Im doing it. I research all aspects to fully understand it.

Am I a exrecise physiologist? No. But I try to research everything to have a very good konwledge of this sport. But I will keep an eye out for your new periodiztion routines, sounds interesting.

[Pridg01]

Beast, since you seem to have good luck with cardio, I have a question: Would it be okay to take creatine while cutting or would it just defeat the purpose of doing the cardio in the first place? I am at a dilemma here.

[Harland]

Originally posted by Pridg01
Beast, since you seem to have good luck with cardio, I have a question: Would it be okay to take creatine while cutting or would it just defeat the purpose of doing the cardio in the first place? I am at a dilemma here.

creatine has nothing to do with cardio...

[Harland]

derek or layne, Say derek eats a solid food meal at 1pm, then takes a 3 hours nap until 4, then he takes his EAA and BCAA and then does his cardio session. Still the same as if he didn't take a nap?

[Grrrr]

Originally posted by Harland
derek or layne, Say derek eats a solid food meal at 1pm, then takes a 3 hours nap until 4, then he takes his EAA and BCAA and then does his cardio session. Still the same as if he didn't take a nap?
i'm not pretending to have the physiological knowledge of layne or direct, yet anyway :), but this is just splitting hairs.

[Pridg01]

Harland, that question is for the Beast only. Sorry.

[Grrrr]

Originally posted by Pridg01
Beast, since you seem to have good luck with cardio, I have a question: Would it be okay to take creatine while cutting or would it just defeat the purpose of doing the cardio in the first place? I am at a dilemma here.
http://forum.bodybuilding.com/showthread.php?s=&threadid=100831

[bluemarlin04]

Originally posted by str8flexed

Do you realize that muscle activation studies actually found that a 2-5 rep range activate more fast and slow twitch muscle fibers than any other rep range? In addition, using a low rep count will increase the contractile apparatus density (myosin and actin) rather than just volumize the sarcoplasm of the muscle which is what the typical bodybuilding rep range does. Thus the increased contractile apparatus will give him more strength and also allow him to use heavier loads in the higher rep ranges.

Layne "that's the research he is talking about"

Whered you cut and paste that from???

[Beast]

Originally posted by Harland
derek or layne, Say derek eats a solid food meal at 1pm, then takes a 3 hours nap until 4, then he takes his EAA and BCAA and then does his cardio session. Still the same as if he didn't take a nap?

LOL, this is exactly what I did today. I took a nap from 2 PM to 330 PM. There will not be much of a difference, don't worry. TAKE A NAP, THEY ARE GOOD!

[Beast]

Originally posted by bluemarlin04
Whered you cut and paste that from???

I'm guessing no where. Layne is a Biochemistry major and is about to enter into a PHD program in Exercise Biochemistry.

[bluemarlin04]

Originally posted by Beast
I'm guessing no where. Layne is a Biochemistry major and is about to enter into a PHD program in Exercise Biochemistry.
ok that makes sense

[Pridg01]

Beast, would it be okay to use creatine while cutting and doing cardio. THIS QUESTION IS FOR BEAST ONLY.

[Beast]

Yes. What have you heard that makes you think it wouldn't?

[superman101]

Originally posted by Beast
I'm guessing no where. Layne is a Biochemistry major and is about to enter into a PHD program in Exercise Biochemistry.

Yeah, Layne is pretty sharp. Matter of fact, VERY INTELLIGENT!. Almost at my level ( thats a joke.)

[str8flexed]

Originally posted by bluemarlin04
Whered you cut and paste that from???

poor child, so simple minded

[bluemarlin04]

man i aint simple minded. Thats some high tech **** thats why, didnt mean to offend anyone. Im actually quite smart and am top of my class. Aced thru biology like nothing. my bad bro.

[Buff_Daddy]

Originally posted by bluemarlin04
man i aint simple minded. Thats some high tech **** thats why, didnt mean to offend anyone. Im actually quite smart and am top of my class. Aced thru biology like nothing. my bad bro.

when you get to first or 2nd year uni, youll learn about the concepts Layne mentioned, if you take up similar courses.

[Harland]

Originally posted by Beast
LOL, this is exactly what I did today. I took a nap from 2 PM to 330 PM. There will not be much of a difference, don't worry. TAKE A NAP, THEY ARE GOOD!

That's what I thought, if you don't mind. At night do you still get like 9-10 hours or go for like 5-7 hours because of the nap?

J/W because I've read that sleep is good for you, but you go into a catabolic state. So if you split it up say like 5 naps at 2 hours, so you get a total of ten hours of sleep, but less muscle loss. I'm not going to be doing anything like that, J/W if I still go for like 10 hours sleep every night and then hit a 2-3 hour nap, If I would be too much sleep, but how can you have TOO much sleep in the first place, no what I mean?

[Beast]

I wish I could take a nap everyday. Yesterday I got lucky. And it was a good thing to because there were some crazy storms here last night. I couldn't fall asleep because it was freaking humid. So at like 12 AM, it start thundering and lightninging (is that a word). Then like 15 minutes later, the tornado sirens went off, so I got out of bed and went to my basement. There was a tornado spotted just down the road from my, I mean like 0.1 miles. I didn't end up going to sleep until about 1:30 AM, then woke up at 5:30 AM. If I didn't take a nap yesterday, I would be dead today.

Yesterday's Clean Cardio
165 lbs- 15 X 3 (10 sec rests)

[Beast]

Friday- Lower body + arms B2

[str8flexed]

Originally posted by bluemarlin04
man i aint simple minded. Thats some high tech **** thats why, didnt mean to offend anyone. Im actually quite smart and am top of my class. Aced thru biology like nothing. my bad bro.

lesson to be learned here is not make assumptions about someone you don't know :)

[superman101]

Derek,

I am having a hard time with this max-ot principle. I was a max-ot person for quite some time and thats the only way I trained. That was the idea that I though was right and everybody else is correct.

Could you inform me as to how you have gotten out of this. At times, I still have trouble doing dropsets and other things because of max-ot?

[Beast]

I too was once a MAX-OT junkie. I'll go into that later as I am busy right now.



Saturday- Elliptical Sprints (Steepest Incline)
20 X 10 sec with 20 se rest.

[Harland]

Originally posted by Beast
I too was once a MAX-OT junkie. I'll go into that later as I am busy right now.



Saturday- Elliptical Sprints (Steepest Incline)
20 X 10 sec with 20 se rest.

Only lasted ten minutes? or am I wrong, I might have to very mine up, Right now I do 15 second blasts at like 260-270 SPM and 45 second rests with 120-130 SPM. Working good for me, Thanks for introducing me to elliptical sprints, I owe you for that :)

Oh how long did it take you to do weighted pullups? Right now being 178-180 I can barely get 6 reps with my BW, lol.

[Beast]

I get up to 350 rpm during my sprint intervals. The total workout is about 15 mins: 2.5 warm-up, 10 work, 2.5 cooldown. Then I stretch.

Just keep working on the pull ups. You could try using an assisted pull up machine if you have access to one.

[Harland]

I do but it was currently out of order, LOL. Someone broke the handle on the dip part, so they closed the whole thing down.