Derek Charlebois' 2009 Journal and Beast Q&A

[5timulu5Re5pon5]

Originally Posted by NC_Tarheel

Hey D...what's your opinion on using bulk GMS if you're cycling off creatine or NOs? Have you ever used it? I read where it is banned by the NCAA for some reason...just curious.

Thanks!!

Thad

I've tried GMS a couple of times. Every time I used it, I didn't notice any effect (positive or negative) on my lifts. However, I always noticed a significant increase in soreness within the target muscle group the next day.

I'm not the most knowledgeable on how it works, but I've read info where the use of GMS is promoted on the basis of increased nutrient delivery (i.e. the rationale is increased pump = increased blood flow = increased nutrient delivery --> greater recovery). But I have also read info where the use of GMS is discouraged because it could possibly impede nutrient delivery (i.e. pump is due to an increase in blood volume caused by GMS as opposed to increased blood flow - this was purported to have a negative effect on nutrient delivery due to nutrient concentration in blood + GMS and the effect of osmosis during nutrient delivery).

I don't have a strong scientific understanding of the mechanisms behind how GMS works. However, the first reasoning (i.e. greater pump = better nutrient delivery) didn't really make much sense to me because from my limited understanding it is not a vasodilator like other 'pump' supplements. But since the GMS didn't have any positive effect on my lifts, and only left me with more soreness, I speculated that it may have in some way hampered my bodies absorption of the BCAA's in my workout Xtend (or possibly some other nutrient that would have prevented the additional soreness).

Of course this is only speculation based off anecdotal experience

(Sorry to hijack thread D)

[KennyForbes]

Derek,

Looking monsterous!! I'm a hoop girl myself, I don't want to disappoint you but I could probably kick your ass at hoops!!!lol

[Lando33]

Originally Posted by Beast

I said, "I want more swishes!"

[Beast]

Originally Posted by bballbrett5

yo d, no homo but do you tan or just naturally a bit darker or what? I would say I'm probably whiter than Marc, and look at you versus Marc in that picture on this page. It's like night and day (ha). I imagine that every week, my pictures must make you squint or go blind

I have been tanning a little since last month. Not trying to get really tan or anything, just trying not to be pasty white

Originally Posted by rockeo

hey D - thanx for all the support, Knowledge & help !
ur lifestyle cut + tri phase program = Awesome plan.
i put a pair of jeans on yesterday that i havent worn since i started with u Guys. they use to be super tight & now 6 weeks later i need a belt for the jeans !
let keep rawkin this BB party . . .

PS: this was all done the right Healthy way with Team Scivation !

Great to hear! Getting into an old tight pair of jeans is an awesome accomplishment.

Originally Posted by 5timulu5Re5pon5

I've tried GMS a couple of times. Every time I used it, I didn't notice any effect (positive or negative) on my lifts. However, I always noticed a significant increase in soreness within the target muscle group the next day.

I'm not the most knowledgeable on how it works, but I've read info where the use of GMS is promoted on the basis of increased nutrient delivery (i.e. the rationale is increased pump = increased blood flow = increased nutrient delivery --> greater recovery). But I have also read info where the use of GMS is discouraged because it could possibly impede nutrient delivery (i.e. pump is due to an increase in blood volume caused by GMS as opposed to increased blood flow - this was purported to have a negative effect on nutrient delivery due to nutrient concentration in blood + GMS and the effect of osmosis during nutrient delivery).

I don't have a strong scientific understanding of the mechanisms behind how GMS works. However, the first reasoning (i.e. greater pump = better nutrient delivery) didn't really make much sense to me because from my limited understanding it is not a vasodilator like other 'pump' supplements. But since the GMS didn't have any positive effect on my lifts, and only left me with more soreness, I speculated that it may have in some way hampered my bodies absorption of the BCAA's in my workout Xtend (or possibly some other nutrient that would have prevented the additional soreness).

Of course this is only speculation based off anecdotal experience

(Sorry to hijack thread D)

I appreciate your input!

Originally Posted by KennyForbes

Derek,

Looking monsterous!! I'm a hoop girl myself, I don't want to disappoint you but I could probably kick your ass at hoops!!!lol

I will not argue that! I can almost dunk though, you better watch out!

[LayzieBone085]

But I thought white men cant jump
You really got the hops D? you got to get that on camera

[Beast]

Originally Posted by LayzieBone085

But I thought white men cant jump
You really got the hops D? you got to get that on camera

Rob has seen it in action. Perhaps Rob and I will play some hoops in Boise

[NC_Tarheel]

Originally Posted by KennyForbes

Derek,

Looking monsterous!! I'm a hoop girl myself, I don't want to disappoint you but I could probably kick your ass at hoops!!!lol

If Derek's your trainer I think that just bought you 3 extra HIIT days in your routine and a reduction in cals!!!

[Beast]

Originally Posted by NC_Tarheel

If Derek's your trainer I think that just bought you 3 extra HIIT days in your routine and a reduction in cals!!!

Hmm, good idea!

[mad86]

hey D.I have a quick question brotha. After your done with your cutting phase what is your next move? Are you going to bulk,cut even more,or stay at maintenance. are you going to decrease your cardio and add cals? whats the diet going to be looking like?

[Beast]

Originally Posted by mad86

hey D.I have a quick question brotha. After your done with your cutting phase what is your next move? Are you going to bulk,cut even more,or stay at maintenance. are you going to decrease your cardio and add cals? whats the diet going to be looking like?

My goal right now is to cut down to 200 lbs, so about 10 more lbs to go.

Then I am going to do something I haven't done since I was 18... bulk during the summer!!! Clean bulk of course though. I will probably go back to a 4-day split in a couple weeks with cardio on 2 of my 3 off days. Protein will stay at 50 grams per meal and fat at 15-20. Then all I will do is add some pre-workout carbs and up my PWO carbs.

[Lando33]

Originally Posted by Beast

My goal right now is to cut down to 200 lbs, so about 10 more lbs to go.

Then I am going to do something I haven't done since I was 18... bulk during the summer!!! Clean bulk of course though. I will probably go back to a 4-day split in a couple weeks with cardio on 2 of my 3 off days. Protein will stay at 50 grams per meal and fat at 15-20. Then all I will do is add some pre-workout carbs and up my PWO carbs.

in other words.... he's timing his bulk for the Olympia Weekend when Derek will make his return to the Rio Buffet. Legendary!

[Beast]

Originally Posted by Lando33

in other words.... he's timing his bulk for the Olympia Weekend when Derek will make his return to the Rio Buffet. Legendary!

You know me well

[|ceman]

Originally Posted by Beast

My goal right now is to cut down to 200 lbs, so about 10 more lbs to go.

Then I am going to do something I haven't done since I was 18... bulk during the summer!!! Clean bulk of course though. I will probably go back to a 4-day split in a couple weeks with cardio on 2 of my 3 off days. Protein will stay at 50 grams per meal and fat at 15-20. Then all I will do is add some pre-workout carbs and up my PWO carbs.

Interesting because that's very similar to what I am planning. 7 more weeks of cutting (goal is to lose about 10 pounds, give or take a few) and then lean bulk over the summer.

What will your split look like? What are your favorite bulking routines (training wise)?

[mad86]

Originally Posted by Beast

My goal right now is to cut down to 200 lbs, so about 10 more lbs to go.

Then I am going to do something I haven't done since I was 18... bulk during the summer!!! Clean bulk of course though. I will probably go back to a 4-day split in a couple weeks with cardio on 2 of my 3 off days. Protein will stay at 50 grams per meal and fat at 15-20. Then all I will do is add some pre-workout carbs and up my PWO carbs.

i am doing the exact same thing. lean bulk through the summer. protein is at 49 and fat at 15 and also have 4 servings of carbs pre and post workout. i am staying lean and building lean mass. couldnt get any better than that.
do you feel that this method is better than your usual bulk (carbs in 5 meals) for leaner gains?

[Beef_Cake_Jake]

Originally Posted by Beast

Yes sir it does

NICE!

[Beast]

Originally Posted by |ceman

Interesting because that's very similar to what I am planning. 7 more weeks of cutting (goal is to lose about 10 pounds, give or take a few) and then lean bulk over the summer.

What will your split look like? What are your favorite bulking routines (training wise)?

I think a 4-day split is the best, but I also like to throw in a 5-day split from time to time with deadlifts and back on different days.

4-Day (Mon, Wed, Fri, Sat)
Mon- Back+Traps
Wed- Chest+Delts
Fri- Arms
Sat- Legs

5-Day (Mon, Tues, Thurs, Fri, Sat)
Mon- Chest
Tues- Deadlift+Delts+Traps
Thurs- Back
Fri- Arms
Sat- Legs

Originally Posted by mad86

i am doing the exact same thing. lean bulk through the summer. protein is at 49 and fat at 15 and also have 4 servings of carbs pre and post workout. i am staying lean and building lean mass. couldnt get any better than that.
do you feel that this method is better than your usual bulk (carbs in 5 meals) for leaner gains?

I think this method definitely produces leaner gains. Give your body carbs when it needs/can utilize them the most.

[KennyForbes]

Derek,

I went to two different GNC stores a couple times in the past month, and every time I go they don't have apple or watermelon X-tend and are almost sold out. I had to pick up Grape today, which I love to replace my usual apple.

So happy that they are flying off the shelves,

X-tend is so YUMMY!!!

[Beast]

Originally Posted by KennyForbes

Derek,

I went to two different GNC stores a couple times in the past month, and every time I go they don't have apple or watermelon X-tend and are almost sold out. I had to pick up Grape today, which I love to replace my usual apple.

So happy that they are flying off the shelves,

X-tend is so YUMMY!!!

GNC ONLY has the Grape Xtend right now. Vitamin Shoppe on the other hand has all the flavors (except Blue Raz).

[KennyForbes]

Originally Posted by Beast

GNC ONLY has the Grape Xtend right now. Vitamin Shoppe on the other hand has all the flavors (except Blue Raz).

Right on I'll look for a Vitamin Shoppe, they must have one around here somewhere,

Thanks Derek!!!

[j2thecup]

on the topic of xtend...is it ok to take preworkout/intraworkout even if you work out around 9pm or are there alot of stims in it?

[Beast]

Originally Posted by j2thecup

on the topic of xtend...is it ok to take preworkout/intraworkout even if you work out around 9pm or are there alot of stims in it?

Xtend contains absolutely no stimulants, making it perfect to drink at any time.

[spirit3530]

Originally Posted by Beast

I think a 4-day split is the best, but I also like to throw in a 5-day split from time to time with deadlifts and back on different days.

4-Day (Mon, Wed, Fri, Sat)
Mon- Back+Traps
Wed- Chest+Delts
Fri- Arms
Sat- Legs

5-Day (Mon, Tues, Thurs, Fri, Sat)
Mon- Chest
Tues- Deadlift+Delts+Traps
Thurs- Back
Fri- Arms
Sat- Legs



I think this method definitely produces leaner gains. Give your body carbs when it needs/can utilize them the most.

4 day workout seems to be a winner for me too. Not quite you schedule but similar elements.

[EC_Muscle]

Originally Posted by Beast

GNC ONLY has the Grape Xtend right now. Vitamin Shoppe on the other hand has all the flavors (except Blue Raz).

are you guys gonna continue blue razz?

[annemarie_DJ]

Hi ya Derek. Enjoying your progress and reading about your strategies. Thanks for helping me out over the last couple of months. I've got 2 weeks to go before my first competition of the season!! I'm really working on the legs. I think they will need the whole summer, maybe a few more summers, to really get to where I want them. Anyway, I've been learning alot from you guys at Scivation and on the forum. Thanks!

[Beast]

Originally Posted by EC_Muscle

are you guys gonna continue blue razz?

We are still discussing this. I am pushing for YES though

Originally Posted by annemarie_DJ

Hi ya Derek. Enjoying your progress and reading about your strategies. Thanks for helping me out over the last couple of months. I've got 2 weeks to go before my first competition of the season!! I'm really working on the legs. I think they will need the whole summer, maybe a few more summers, to really get to where I want them. Anyway, I've been learning alot from you guys at Scivation and on the forum. Thanks!

Thanks for the encouraging words. You are ready for your competition. You are super lean and conditioned. The final 2 weeks are crunch time. The finish line is in sight. You have done all the hard work leading up to now and now it is time to win the race

[Beast]

I have been training DY style again this week and am going to stick with it for a while. The reason I decided to switch back is I once again found myself holding back on sets. I would be doing my first set and in the back of my head I would be saying "you have 2 more sets, you have to save a little for the next sets." Now my question to myself is would I be better off just going 100% all out for the first set and not doing more sets? If I am doing flat DB press for example and I COULD do 120's for 10 reps but instead I do 8, 6, 5 would I better better off just grinding out 10 reps for the first set? Obviously if I blasted out 10 reps to 100% failure on the first set I could only do maybe 3-4 reps on the second set. All this lead me to go back to just doing ONE set to 100% failure (and beyond in some cases).

[mad86]

Originally Posted by Beast

I have been training DY style again this week and am going to stick with it for a while. The reason I decided to switch back is I once again found myself holding back on sets. I would be doing my first set and in the back of my head I would be saying "you have 2 more sets, you have to save a little for the next sets." Now my question to myself is would I be better off just going 100% all out for the first set and not doing more sets? If I am doing flat DB press for example and I COULD do 120's for 10 reps but instead I do 8, 6, 5 would I better better off just grinding out 10 reps for the first set? Obviously if I blasted out 10 reps to 100% failure on the first set I could only do maybe 3-4 reps on the second set. All this lead me to go back to just doing ONE set to 100% failure (and beyond in some cases).

i have tried this one set to failure method about 4 months ago. This is the hardest thing i have ever done, but i got really good strength gains from it. for my one set i would do 3 drop sets though. ex. squats 335x7 315x10 275x 20 . this routine allowed me to train HARD in a short amount of time .kurt weidner wrote a good artile about the one set to failure method in the strength and science magazine. keep me posted how this works for you derek.
keep me posted how this routine works for you derek.

[SheerWill]

I've made the best gains of my life doing this, except I do it for the first exercise, my main power exercise, only. Then I finish with a normal higher volume-oriented approach. The result has been great strength gains on my power exercise which transfers to the more hypertrophy-style exercises, allowing to lift more on those exercises as well.

[KennyForbes]

Originally Posted by Beast

I have been training DY style again this week and am going to stick with it for a while. The reason I decided to switch back is I once again found myself holding back on sets. I would be doing my first set and in the back of my head I would be saying "you have 2 more sets, you have to save a little for the next sets." Now my question to myself is would I be better off just going 100% all out for the first set and not doing more sets? If I am doing flat DB press for example and I COULD do 120's for 10 reps but instead I do 8, 6, 5 would I better better off just grinding out 10 reps for the first set? Obviously if I blasted out 10 reps to 100% failure on the first set I could only do maybe 3-4 reps on the second set. All this lead me to go back to just doing ONE set to 100% failure (and beyond in some cases).

Seriously, this is exactly what I do. I'm trying to increase weights but thinking, man I have 3/4 more sets to do. Sometimes I only increase a little and decrease the weights by the last set. Maybe I could try 100%.

Good thinking!!!

[bseio07]

Hey Derek, you said that you're taking in 60g of carbs postworkout...is that also on days that you do a cardio-only workout?