Ask iSatori -- Q&A with Team iSatori

[ntroupe]

Welcome everyone to the Q&A thread with Team iSatori! Fire away with any training, nutrition, or supplement questions and we will do our best to help you maximize your gains!!

Even though we are experienced lifters and prep coaches with degrees and certifications, we ARE NOT DOCTORS so please use your own judgement with the suggestions that we offer.

We are here to help!

[omer46]

If you were to restart your fitness journey, what would you change

[ExtremeOne74]

Hi everyone. I'm a new iSatori rep. I've competed for close to 20 years and have prepped and coached people for 10. I have a degree from Rutgers in Exercise, Science and Wellness and a strong academic nutrition background. Please fire away with questions and I'll do my best to help.

[ExtremeOne74]

If you were to restart your fitness journey, what would you change

I have a full time career as a logistics manager in addition to my coaching business. If I could do it all over again I would have coached full time right from the start

[Clarko]

Any exercises you can recommend to prevent a hernia in the groin area? I don't have a hernia, I just know people that have had multiple hernias/surgeries, and it scares me. I've heard that if you have a weak core, you can get hernias. I've also heard the groin one can be caused by strong abdominals? (Something about it not being in balance with another muscle, like your hamstrings?) One thing I cannot find anywhere online, is if there is an exercise I can add to my routine, to strengthen the area prone to inguinal Hernia's. Of course I realize that stuff like form and proper breathing, could prevent hernias in general.

Also I am taking a product I picked up, that's not by your company. I try to avoid phosphate salts in general, or atleast limit the levels I consume of them. The product I take, has a high level of di-sodium creatine phosphate in it. More than any normal bcaa or pre-workout product, with phosphate salts. I guess my question is, could the creatine part change the way it affects your body much? I know nothing about phosphate salts bound to creatine, just phosphate salts. I regret buying the product now.

[ExtremeOne74]

Let me start by saying I am not a medical doctor. Push yourself hard and lift heavy weights and we are all susceptible to injury. That being said there are precautions we can take to decrease the risk. Knowing our limitations and good form is the most important preventive measure we can take imo. And that's for reducing the risk of any injury. Specific to hernias proper breathing and not holding your breath and straining is a must. Direct ab work, stretching, and a proper warm up help also.

[ExtremeOne74]

Regarding your creatine phosphate question. If you are questioning the supplement and are sorry you bought it then DON'T USE IT. You made a mistake buying it. Don't make another by using it. Chalk it up to as an error and going forward only buy supplements from a reputable company like iSatori.

[BigDaddyBrose]

the fitness industry is super saturated with "do this, not that" , "the best exercise for (x)" and "eat (y) to do(z)" and the opinions are sometimes contradictory of each other. Just recently I was following a thread on the importance of supplementing with BCAA's and the arguments for both sides got very heated... so to the question: with this in mind, can both sides be right about their argument for or against a routine, nutrition, lifestyle?

[ExtremeOne74]

I can only share my philosophy. Different situations call for different responses. Exercises, nutrition plans, supplementation....In this day and age we have a huge arsenal at our disposal. Boxing ourselves in by being too close minded and unwilling to try new things will hinder our progress. I myself am very adaptive. What works in one situation with one individual may not work with someone else or even down the road with same induvidual. All that being said I believe that many people over think. Sticking to basic compound movements and a solid, balanced nutrition plan goes a long way.

Regarding bcaas. I consider them in addition to protein, creatine, and a good multi essential. I love Hyper Gro. Has everything you need to help pack on some serious muscle.

[Clarko]

Thanks for the advice.

[ntroupe]

the fitness industry is super saturated with "do this, not that" , "the best exercise for (x)" and "eat (y) to do(z)" and the opinions are sometimes contradictory of each other. Just recently I was following a thread on the importance of supplementing with BCAA's and the arguments for both sides got very heated... so to the question: with this in mind, can both sides be right about their argument for or against a routine, nutrition, lifestyle?

I agree with Kevin about not boxing yourself into only being one "right way" to get the results that you want from a nutrition and training standpoint. For someone that is new to training my advice is do your homework before you start on some new to you nutrition or training program and pick something that you feel you have a good handle on. Also, always never be afraid to ask questions or seek feedback from someone who may be more knowledgeable than yourself.

[LDARboyo]

Cool thread idea. You seem like a knowledgable fella extreme- and congrats on the new iSatori gig

[BubsNBean]

Welcome everyone to the Q&A thread with Team iSatori! Fire away with any training, nutrition, or supplement questions and we will do our best to help you maximize your gains!!

Even though we are experienced lifters and prep coaches with degrees and certifications, we ARE NOT DOCTORS so please use your own judgement with the suggestions that we offer.

We are here to help!

Well, one of us is a doctor, just not the human kind

If you were to restart your fitness journey, what would you change

I would have started earlier. I played soccer when I was a kid, then took it up again in high school along with competitive dance. I dropped off in college and vet school. Then I picked up lifting mid-way through vet school, and haven't stopped (albeit have had a few setbacks, but never quit.) If I could start again, I would have kept my involvement in sports and just general athleticism in college. I feel like I missed a lot of my "prime" years by not starting to lift until I was in my late 20's.

[BubsNBean]

I agree with Kevin about not boxing yourself into only being one "right way" to get the results that you want from a nutrition and training standpoint. For someone that is new to training my advice is do your homework before you start on some new to you nutrition or training program and pick something that you feel you have a good handle on. Also, always never be afraid to ask questions or seek feedback from someone who may be more knowledgeable than yourself.

I also echo this and Kevin's advice. From personal experience, when I started I was convinced there was a magic bullet- one right way to get the results I wanted. Turned out that was completely opposite form the truth. There are a bunch of ways to skin a cat, just like there are a bunch of ways to reach your goal, whatever it may be. And the one that works best is the one that you can actually stick to and be consistent with. That goes for both nutrition and training programs.

[BigDaddyBrose]

I agree with Kevin about not boxing yourself into only being one "right way" to get the results that you want from a nutrition and training standpoint. For someone that is new to training my advice is do your homework before you start on some new to you nutrition or training program and pick something that you feel you have a good handle on. Also, always never be afraid to ask questions or seek feedback from someone who may be more knowledgeable than yourself.

I can only share my philosophy. Different situations call for different responses. Exercises, nutrition plans, supplementation....In this day and age we have a huge arsenal at our disposal. Boxing ourselves in by being too close minded and unwilling to try new things will hinder our progress. I myself am very adaptive. What works in one situation with one individual may not work with someone else or even down the road with same induvidual. All that being said I believe that many people over think. Sticking to basic compound movements and a solid, balanced nutrition plan goes a long way.

Regarding bcaas. I consider them in addition to protein, creatine, and a good multi essential. I love Hyper Gro. Has everything you need to help pack on some serious muscle.

and this is all basically what I do now. after 15 years of working different routines, nutritional dogmas, and getting varying results, I've always taken something from a former routine to a current one because I knew it would work. Yet, I see time and time again, people beating their chests about (X) and completely poo pooing (Y) even though it works. and I know that there are side-effects to one over the other. eating a lot of animal products has risks. eating primarily a vegan/vegetarian diet has risks...not eating has risks... is it that we are becoming less open to the multi-dimensional approach with the boom in supplementation over the last 25 or so years? or is it all in my head?

[omer46]

What is your opinion for people in the age of 18-21 on dieting/bulking if they are ~15 % bodyfat

[ExtremeOne74]

Cool thread idea. You seem like a knowledgable fella extreme- and congrats on the new iSatori gig

Thank you sir.

[ExtremeOne74]

and this is all basically what I do now. after 15 years of working different routines, nutritional dogmas, and getting varying results, I've always taken something from a former routine to a current one because I knew it would work. Yet, I see time and time again, people beating their chests about (X) and completely poo pooing (Y) even though it works. and I know that there are side-effects to one over the other. eating a lot of animal products has risks. eating primarily a vegan/vegetarian diet has risks...not eating has risks... is it that we are becoming less open to the multi-dimensional approach with the boom in supplementation over the last 25 or so years? or is it all in my head?

I think you can learn something from everyone. I've been at this a long time and still have a lot to learn

[ExtremeOne74]

What is your opinion for people in the age of 18-21 on dieting/bulking if they are ~15 % bodyfat

Anyone that knows me knows that I LOATHE the terms bulking and cutting. People end up going to extremes. While bulking, they add too much too fast and get fat. When they begin a cut, they eliminate too many carbs and cals. The result? They end up looking exactly the same. Imo the best way, for everyone but especially someone like you just beginning your journey, is to work off the same general plan year round. High quality protein, good carbs especially peri workout, and some good fats. Slowly increase cals as you grow. I'm talking like 250 cals per day. If you start to get too soft, slowly back off. As an 18 year old you should focus on basic compound movements, high quality food and plenty of rest. Now is the time to pack on muscle. Not shoot yourself in the foot.

[ntroupe]

What is your opinion for people in the age of 18-21 on dieting/bulking if they are ~15 % bodyfat

I am not as picky about word usage as one of our other reps but I do agree with his philosophy about taking it slow to ensure that you are making the most out of your time on caloric deficit or caloric surplus phase.

[Clarko]

Ok, last question for me lol. I just thought this was a good one. What is the routine, that you have packed the most mass on with, in the shortest time period? I also understand at certain ages/when you're new to training, you gain more anyways. So feel free to name off a routine you did later in your career, that just really surprised you with how well it worked. I guess PED's will throw it off too, it would be nice to know if you were on PED's while doing said program. (I'm not saying any of you all aren't natural, I just don't know)

I've actually had some pretty good results in the past with full body routines. My best gains came from a modified 20 rep squats/squats and milk program. Same 20 rep squat scheme in the beggining, 3 sets followed immediately by 20 rep pullovers. (standing there with the bar on your back til you can hit 20 at said weight, squating 5rm 20 times at end of program) Then 4 sets ea around 5 reps, of a solid compound: back, chest, and shoulder exercise. The program ended with about 6 sets of accessory work. I can't remember how much rest I took between 20 rep squat and pullover sets, but about 2 mins of rest between the rest. The only thing I don't like about this program, is no deads or hammy work. I sometimes threw this in on accessory sets.

[ExtremeOne74]

Simple. It was just two different workouts rotated. Three sessions per week. Workout one was squats, incline bb, standing military press. Workout two was deadlines, bb rows, dips, and bb curls.

[ExtremeOne74]

A close second was DC training. The two way split

[ntroupe]

I am did the same 20 squat program back in college and actually used it to lose weight. I have never had an issue with putting on size, although at times not always good size. I put on 30 pounds during between my first season of college football and when I reported back the fall of my sophomore year. No PEDs obviously were as per NCAA but also I don't/wont use them. I used lots of food and heavy weight/high volume lifting during that time.

Later on I ran a program called Russian Squat program and got really really strong with it.

[ExtremeOne74]

You just reminded Nic of another good one I did. It was a 10 x 10 and 5x10 plan. All compound movements. One exercise per body part. 10 sets for large body parts. 5 for smaller.

[omer46]

I would love to see Team iSatori run a log of their workouts/nutrition. Similar to what dymatize is doing

[Clarko]

I'm going to have to try some of these programs out! Thanks for the answers

[Clarko]

You just reminded Nic of another good one I did. It was a 10 x 10 and 5x10 plan. All compound movements. One exercise per body part. 10 sets for large body parts. 5 for smaller.

Did you do this all in one training session? How many times per week? I'm kind of interested in how many sets of each you did, on that first workout you named off too.

[BubsNBean]

I would love to see Team iSatori run a log of their workouts/nutrition. Similar to what dymatize is doing

We used to do one of these, no reason we couldn't start one up again as long as everyone is up for it.

[BubsNBean]

I put on decent size and plenty of strength running Westside Barbell a couple years ago. Eating lots of meat and veggies and carbs before the heavy compound days (M and T).