The Hunger for Success: The Solution's Offseason

[psychodiver9]

I see. That is the difference between a regular deadlift and an rdl. You threw me off my calling it a deadstop. Erick sometimes does ones where he pauses at the knee then fineshes the pull so i thought that's what you mean.

Sometimes you come across as being very annoyed/aggravated when people ask you to clarify stuff. Just FYI

[Bnizzle163]

I am intrigued by your technique. Clearly, your kung fu is strong.

Next heavy pull day, I'm giving this a go.

It's not Bob's technique, it's just proper technique. I used to bounce the weight and speed through my deads until I discovered I was doing them incorrectly. Reset after EVERY rep. You'll make progress quicker this way.

[TakedaShingen]

It's not Bob's technique, it's just proper technique. I used to bounce the weight and speed through my deads until I discovered I was doing them incorrectly. Reset after EVERY rep. You'll make progress quicker this way.

I can absolutely see the logic behind this. Will certainly implement this next dead day.

[Bnizzle163]

I can absolutely see the logic behind this. Will certainly implement this next dead day.

You won't regret it

[dchan8]

You won't regret it

Well, you'll probably regret it in the short run.

[The Solution]

I see. That is the difference between a regular deadlift and an rdl. You threw me off my calling it a deadstop. Erick sometimes does ones where he pauses at the knee then fineshes the pull so i thought that's what you mean.

Sometimes you come across as being very annoyed/aggravated when people ask you to clarify stuff. Just FYI

I am not annoyed or aggravated maybe that is your "Assumption" or "perception" of my writing, like some people may take your writing as sarcastic (because you troll in the nutrition section) or some people may be irked because they take your writing serious when you are joking.

A simple Youtube search on a Deadstop Deadlift or a Deadstop row shows the individual stopping after each complete rep. (this was the first video of each)



or the row:


http://www.youtube.com/watch?v=__mwGSMCiMc

The Half deadlift as you referred to is simply a deadlift to knee, then finished as Erick States in his journal when he ran Sheiko, which is a different technique. (you will see this stated on the outline for Sheiko when the program is ran) as Layne Norton also has used/implemented in his training or those who have done Sheiko

I can absolutely see the logic behind this. Will certainly implement this next dead day.

Agree, you do see some individuals bounce the weight aka Doug Miller, but that individual is a freak of nature and has more experience in his lifting. To each their own in the end and personal preference, but try deadstopping after each individual rep, regather your grip, focus on breathing in, squeezing your glutes, setting your back/shoulders (rolling shoulders back), and then pulling.

My most recent article i wrote may help with this.... (Check my ******** or Tiger Fitness ********) to see the link.

[psychodiver9]

^was not trying to stir anything up just trying to point out something you may not be aware of. I realize it may be my "perception" as I said sometimes you "come across". Not that you were. It's hard to judge intent through text but when you turn around and try to point out myflaws it seems like you may be upset. See my logic?

I'm not talkig about a half dead. Pretty sure E does one where he pauses at the knee then finishes the entire lift.

[wrkoutfrq]

^was not trying to stir anything up just trying to point out something you may not be aware of. I realize it may be my "perception" as I said sometimes you "come across". Not that you were. It's hard to judge intent through text but when you turn around and try to point out myflaws it seems like you may be upset. See my logic?

I'm not talkig about a half dead. Pretty sure E does one where he pauses at the knee then finishes the entire lift.

he has in the past... the guy in the vid Bob posted is doing it wrong (for the Sheiko program's intention anyway). you are supposed to pause at the knee then finish the pull...

[The Big Sleep]

Give these a try sometime, really feel these help the deadlift stick points

[ThailandBrah]

don't do deadlifts, they hurt your back.

[The Solution]

The Strength Guys
Deadlift Cycle/Program
Week 3 Day 2

5 Minute Warm Up on Bike

Pull-Ups:
30 over various grips/sets

Speed Safety Bar Squats (70% @ 4 Reps)
235 x 4 (5 Sets)

+5 Pounds

1.5 DB Flat Bench (All the way down, half way up, back down, all the way up)
85's x 5 (5 Sets)

+10 Pounds

Cable Fly (5:5:1 Tempo 5 Second Negative, 5 second Pause, Explode Up)
85 Pounds (5 Sets 70 Seconds Timed)

+10 Seconds

A!:French Press/Behind The head Dumbbell Tricep Raise (3 Second Negative, 2 Second Pause, Explode up 3:2:1)
60 x 12 (4 Sets)

+2 Reps

A2: Diamond Grip Push-Ups:
4 Sets to Failure

Post-Workout:

Homemade Orange Sesame Chicken and Homemade Shrimp Egg Roll

[Balddude]

Never really heard of the 1.5 DB Bench Press before, what's the purpose of it? Is it for more time under tension?

Anyways, strong lifting and eats in the past few days dude!

[jdudeck1]

he has in the past... the guy in the vid Bob posted is doing it wrong (for the Sheiko program's intention anyway). you are supposed to pause at the knee then finish the pull...

The one for sheiko is called deadlift to knees not deadlift dead stops.

[psychodiver9]

Another session more improvements. Ho hum. Keep killing it!

[fltallpaul]

The one for sheiko is called deadlift to knees not deadlift dead stops.

I shot Layne doing Sheiko a while back.

[The Solution]

Never really heard of the 1.5 DB Bench Press before, what's the purpose of it? Is it for more time under tension?

Anyways, strong lifting and eats in the past few days dude!

Correct more TUT

The one for sheiko is called deadlift to knees not deadlift dead stops.

Exactly as I wrote

Another session more improvements. Ho hum. Keep killing it!

Always killing it brother
Coming after your 405 deadlift

[TheMatzah]

I shot Layne doing Sheiko a while back.

Sweet! What's your take on IF? Laynes as well?

[dchan8]

Good job on those deadlifts, your Strength Guys prescribed workouts and cycles all seem brutal.

Regarding psychodiver9's comment at the top of the page, sometimes I perceive you as a little irked when you repeat things in your thread. Maybe it's just me (and psychodiver, nohomo :P ) but sometimes you come across as irritated.

[triplewhammy]

Good job on those deadlifts, your Strength Guys prescribed workouts and cycles all seem brutal.

Regarding psychodiver9's comment at the top of the page, sometimes I perceive you as a little irked when you repeat things in your thread. Maybe it's just me (and psychodiver, nohomo :P ) but sometimes you come across as irritated.

I agree but we still love him anyway

[fltallpaul]

Sweet! What's your take on IF? Laynes as well?

IF is great but has one flaw. You can't stimulate protein synthesis optimally every few hours because the distribution is limited. If I were to try IF I would still have a large enough protein dose every 5-6 hours to stimulate protein synthesis and then just eat the big meals during feeding time.



Watch this and then you can judge for yourself. It's all about being informed and making the decision you feel is best for you.

[The Big Sleep]

IF is great but has one flaw. You can't stimulate protein synthesis optimally every few hours because the distribution is limited. If I were to try IF I would still have a large enough protein dose every 5-6 hours to stimulate protein synthesis and then just eat the big meals during feeding time.

[youtube]s5AX2ND3UYo[/youtube

Watch this and then you can judge for yourself. It's all about being informed and making the decision you feel is best for you.

I would agree with Paul, but the area where it gets tricky is knowing how much of a difference this really makes in the end. Even if it isn't "optimal" for protein synthesis, does it really amount to much noticeable effect/change at the end of the day? Who knows, maybe, maybe not. Even if someone is theoretically stimulating protein synthesis 3x/day and another one is stimulating it 1-2x/day it doesn't necessarily extrapolate to that individual getting 2-3x as much muscle gain as the other individual because there are just too many other factors that come into play

[fltallpaul]

I would agree with Paul, but the area where it gets tricky is knowing how much of a difference this really makes in the end. Even if it isn't "optimal" for protein synthesis, does it really amount to much noticeable effect/change at the end of the day? Who knows, maybe, maybe not. Even if someone is theoretically stimulating protein synthesis 3x/day and another one is stimulating it 1-2x/day it doesn't necessarily extrapolate to that individual getting 2-3x as much muscle gain as the other individual because there are just too many other factors that come into play

Exactly right, it comes down to what you feel is best.

The video does show a study with increased muscle mass from the evenly dosed protein which is where I draw my conclusions, plus I like to eat every few hours.

[The Solution]

Exactly right, it comes down to what you feel is best.

The video does show a study with increased muscle mass from the evenly dosed protein which is where I draw my conclusions, plus I like to eat every few hours.

^^^ Exactly What Big Sleep Said

I did an interview with Paul earlier this year... and this was his response...

What is your general stance on nutrition as far as macro composition in any of your clients diets? Do you differ them much between pre-contest and offseason?

My client diets are highly individual. I prioritize their diets based on the goals they have expressed to me. I always make sure that protein and fat are in the proper healthy range based on those goals, current fitness levels, age and experience. From there I use carbs as a method to ensure energy levels and recovery are maximized. Off season diets tend to be a lot less restrictive as the athlete can remain in a surplus. Pre contest I will find the thresholds where body fat drops using diet and cardio to elicit the proper response without using any harsh tactics that will cause metabolism crashes or stalling.



- What different things do you utilize on your clients as far as refeeds and cheat meals go, and what are your thoughts on utilizing those in both (offseason and pre-contest)?

As someone who learned a great deal from Layne Norton, I use the reefed approach. A cheat meal to me would be untracked and not necessarily the best approach. I teach my clients to be aware of everything they put in their bodies to ensure I am able to understand the big picture. Each client is different so I will use all the tools at my disposal such as carb cycling and different methods of cardio like High Intensity Interval training.



- Do you believe in Intermittent Fasting and other non-generic meal patterns? Do you have to eat a certain amount of times per day to eat and why? It seems Meal Frequency is thrown around a lot lately with a ton of different research being published on PUBmed? Your stance?

I believe that intermittent fasting has its benefits and works for some so I have no issue with it. I don’t use that strategy because the research I follow has shown what is optimal is spiking protein dosages more frequently than what the IF diet recommends. My goal with clients is to ensure they are getting optimal results so I focus on getting a large protein dose every 4-6 hours with Branch Chain Amino Acids in between meals.



- What are your generic guidelines of Pre/Post workout nutrition?

During the pre and post workout meals I think we are looking at the two most important meals in the day for a competitive physique athlete. You are preparing your body for battle in one and making sure recovery is optimized with the other. I don’t believe the hype regarding a huge insulin spike immediately following training. A small insulin spike along with some BCAA’s followed by the next meal is where I stand. I do have my own take and pre and post workout carbohydrates which includes taking in a % of your daily total in those two meals.

[ThailandBrah]

Good job on those deadlifts, your Strength Guys prescribed workouts and cycles all seem brutal.

Regarding psychodiver9's comment at the top of the page, sometimes I perceive you as a little irked when you repeat things in your thread. Maybe it's just me (and psychodiver, nohomo :P ) but sometimes you come across as irritated.

awwwww poor babies, all upset when the real world comes at them

need a tissue ****g0ts? the whole world aint butterflies and rainbows as much as you would like it to be


time to get out of your gaurded parents house and step into the real world

[ThailandBrah]

IF is great but has one flaw. You can't stimulate protein synthesis optimally every few hours because the distribution is limited. If I were to try IF I would still have a large enough protein dose every 5-6 hours to stimulate protein synthesis and then just eat the big meals during feeding time.



Watch this and then you can judge for yourself. It's all about being informed and making the decision you feel is best for you.

thats why with IF martin tells athletes to consume BCAAs every 1.5-3 hours for that exact reason during fasting. facepalm

[Carlito99]

thats why with IF martin tells athletes to consume BCAAs every 1.5-3 hours for that exact reason during fasting. facepalm

No he doesn't... He only says to do that if you train fasted and your feeding window doesn't start until many hours later

[The Solution]

No he doesn't... He only says to do that if you train fasted and your feeding window doesn't start until many hours later

^^^^ This

Fasted training

Training is initiated on an empty stomach and after ingestion of 10 g BCAA or similar amino acid mixture. This "pre-workout" meal is not counted towards the feeding phase. Technically, training is not completely fasted - that would be detrimental. The pre-workout protein intake, with its stimulatory effect on protein synthesis and metabolism, is a crucial compromise to optimize results. The 8-hour feeding phase starts with the post-workout meal.


Here's a sample setup for a client that trains early in the morning and prefers the feeding phase at noon or later. Read this for details regarding this protocol.

6 AM: 5-15 minutes pre-workout: 10 g BCAA.
6-7 AM: Training.
8 AM: 10 g BCAA.
10 AM: 10 g BCAA
12-1 PM: The "real" post-workout meal (largest meal of the day). Start of the 8 hour feeding-window.
8-9 PM: Last meal before the fast.

For the sake of conveniency, I recommend getting BCAA in the form of powder and not tabs. Simply mix 30 g of BCAA powder in a shake and drink one third of it every other hour starting 5-15 minutes pre-workout. Tabs are cheaper, but much more of a hassle (you're going to have to pop a lot of tabs). Check my supplements guide for specific brand recommendations.


or

11.30-12 AM or 5-15 minutes pre-workout: 10 g BCAA
12-1 PM: Training
1 PM: Post-workout meal (largest meal of the day).
4 PM: Second meal.
9 PM: Last meal before the fast.

[ShadowWolfe]

awwwww poor babies, all upset when the real world comes at them

need a tissue ****g0ts? the whole world aint butterflies and rainbows as much as you would like it to be


time to get out of your gaurded parents house and step into the real world

whats the point of this post?


Anyways, good workouts bob. do you follow IF? or do you just go by a regular eating schedule.

[The Solution]

Interview is live my friend: http://tinyurl.com/cwhlzvw

whats the point of this post?


Anyways, good workouts bob. do you follow IF? or do you just go by a regular eating schedule.

^^ Listen to podcast. Answer about 90000 questions about me you may have

[ShadowWolfe]

^^ Listen to podcast. Answer about 90000 questions about me you may have

roughly what section of the 44 minutes. Im at work, dont have 44 minutes to spare lol.