STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

[af1 1982]

There's a Powerhouse gym in the Arundel Mills area which is like $20/month if I remember correctly. Depending on where you are in Columbia, that's only a 10-15 min drive.

If you can do a longer drive, there's a few places in Glen Burnie. My personal gym is doing $10/month now with no sign up fees. Gold's Gym, but I don't use the one in the mall.

Smh, should've consulted the DMV head earlier. I'm located right next to the Columbia mall and go to the YMCA in Ellicot City. $38 a month smh and I paid all three months for the summer up front

 

[bigboss]

I do a deload maybe every 6 weeks or so, i basically do more difficult movements that i suck at, which means ill lower to weight a lot to get the form down. Example, i suck at sumo, so i will use maybe 75% of the weight i do for conventional deads and focus on getting the form down. For squats i will do pause squats, etc. for bench i will do military presses. Sometimes i may do this for 2 weeks at a time. This also breaks the monotony of doing the same stuff over and over. I think after the meet my deload will consist of going beltless, i want to try it out.

I usually drop it just 10% for the main lifts for that week then pick back up. Then after a longer period ill do one thats only working with 50% of my normal weights just to give my body a rest. 

What accessories do you do for your bench? I really like the OHP and believe it helps my bench a lot.

 

[shiznut123]

I usually drop it just 10% for the main lifts for that week then pick back up. Then after a longer period ill do one thats only working with 50% of my normal weights just to give my body a rest. 

What accessories do you do for your bench? I really like the OHP and believe it helps my bench a lot.

10% is a good amount, as for benching, ohp, sitting military, incline presses, workinggnwith dumbells. all pretty good, avoid decline though, it never helped me nor anyone i know who competes.

 

[certifiedflyboi23]

All dat cankle.

 

[bigboss]

10% is a good amount, as for benching, ohp, sitting military, incline presses, workinggnwith dumbells. all pretty good, avoid decline though, it never helped me nor anyone i know who competes.

Yeah Ive never used decline seriously. I usually throw in some paused close grip after regular flat and that seems to really help with my tricep strength. Ive been messing with a wider grip sometimes as well but its been bothering my shoulder so Im going to stop doing it.

 

[durden7]

After our post workout carb source discussion yesterday I did a little more reading on the subject. What I gathered was that the neccessity (key word) of fast acting carbs is more or less a bodybuilding myth. There is no significant evidence I've been able to find that suggest you have to "spike your insulin" in order to increase protein sythesis.

Anyone have any other reliable info / articles on the subject? Agree or disagree?

Durden? I know you can offer some info.

Is it necessary? Nope. Does it make an impact, yes but now the question becomes how much of an impact.

I wouldnt say that its a bodybuilding myth because when it comes to recovery from exercise, the type of training doesnt make much of a difference.

Protein synthesis is definitely aided by insulin but its not like the workout is a waste if insulin isnt spiked. Theres many more factors that play a larger role in progress before insulin post worlout becomes the limiter.

Sugar post workout isnt a bad thing, at all. Its not necessary but 30g of sugar post exercise isnt going to make you fat.

 

[shiznut123]

I hear ya, my shoulder is healing up from an injury so no wide grip for me either,

 

[stuntman mike]

avoid decline though, it never helped me nor anyone i know who competes.

 

[robin thicke]

Decline bench is like the red headed stepchild of benches

 

[freeze]

decline is being slept on. it's blown my chest up. I usually just do 3 chest exercises, starting with an incline, a fly and a decline. when i do flat, it's the guillotine press. my mammories are growing b

 

[jkitty]

Is it necessary? Nope. Does it make an impact, yes but now the question becomes how much of an impact.


I wouldnt say that its a bodybuilding myth because when it comes to recovery from exercise, the type of training doesnt make much of a difference.


Protein synthesis is definitely aided by insulin but its not like the workout is a waste if insulin isnt spiked. Theres many more factors that play a larger role in progress before insulin post worlout becomes the limiter.


Sugar post workout isnt a bad thing, at all. Its not necessary but 30g of sugar post exercise isnt going to make you fat.

I meant bodybuilding myth in the effect that it is a concept touted as fact among BB'ers.

From what I read, and your response, I have this question -- If you ingest protein post workout, are the carbs even necessary though? Everything I have been able to find suggest that whey alone will elicit the insulin response we're looking for.

Each place I read also made your last point., while it isnt necessary, it isnt likely going to have a negative effect on you.

If you have a chance and are interested give this a read and tell me what you think -- http://chadwaterbury.com/the-truth-about-post-workout-nutrition/

 

[rook]

decline is being slept on. it's blown my chest up. I usually just do 3 chest exercises, starting with an incline, a fly and a decline. when i do flat, it's the guillotine press. my mammories are growing b

I enjoy decline but the pressure it puts on my shoulders suck. Gonna try the guillotine press

 

[jkitty]

decline is being slept on.

I agree. Def helped me when I was incorporating it regularly.

 

[af1 1982]

It's no secret that sugar aids post workout. The gummy bear thing comes from the fact that it contains the glucose you need, is fairly cheap, easy to eat/snack on, and is delicious.

An apple will do the same exact thing you're looking for. But 9/10 would rather eat gummy bears over an apple post workout, especially if there are no adverse effects

 

[jkitty]

Its no secret to who? My point is every place I read and study I find says this is a huge misconception. Can you cite some articles or studies that show this?

 

[af1 1982]

Its no secret to who? My point is every place I read and study I find says this is a huge misconception. Can you cite some articles or studies that show this?

It's common knowledge that carbs AIDS post workout. Nowhere did I say it was a necessity.

You said so in your last post that it AIDS in recovery....

 

[durden7]

In regards to that article, a lot of the science seems to be contrary to everything ive read on the topic. What makes me very leery of the article is the recommendations at the end. 120g of this guys protein powder? Ehhhh, red flags for me.

 

[stuntman mike]

it is a myth unless you're doing some extremely depleting activities like a triathalon.

 

[jkitty]

In regards to that article, a lot of the science seems to be contrary to everything ive read on the topic. What makes me very leery of the article is the recommendations at the end. 120g of this guys protein powder? Ehhhh, red flags for me.

I get that. I thought the same thing. But the same stuff is in a bunch of other articles I found. Someone link me to an article or study that shows sugar aids in recovery and or protein sythesis.

 

[jkitty]

it is a myth unless you're doing some extremely depleting activities like a triathalon.

This is exactly what one of the articles said.

 

[jkitty]

It's common knowledge that carbs AIDS post workout. Nowhere did I say it was a necessity.



You said so in your last post that it AIDS in recovery....

When you say "common knowledge" all I hear is Bro Science. I've been ingesting simple carbs post workout for years because I believed it to be true. But after doing some actual reading, I'm not convinced that simple sugars are any more beneficial than a stand alone fast digesting protein source The studies arent there, and If they are, please someone link me.

It seems like this is one of those subjects in the fitness world similar to optimal number of reps / sets... everyone has differing opinions. I'm looking for the science though.

 

[geekforsneaks]

Last video, pause bench

You sir, are a god amongst men. 

 

[geekforsneaks]

a banana is 100x better

no idea why dudes are eating gummy bears

The gummy bear trend got started by Dr. Jim Stoppani. Kind of a BB.com sell out now. But he still has a doctorate in exercise biochem and 25+ years of training experience. It's a useful way of curbing sugar cravings while still getting the insulin spike you need. Banana's (for people on a cut) will cause you to retain a lot of water weight, which isn't always a desirable thing. 

 

[geekforsneaks]

"Glycogen availability also has been shown to mediate
muscle protein breakdown. Lemon and Mullin [19] found
that nitrogen losses more than doubled following a bout
of exercise in a glycogen-depleted versus glycogen-loaded
state... Considering the totality of evidence, maintaining a high
intramuscular glycogen content at the onset of training
appears beneficial to desired resistance training outcomes.
Studies show a supercompensation of glycogen stores
when carbohydrate is consumed immediately post-exercise,
and delaying consumption by just 2 hours attenuates the
rate of muscle glycogen re-synthesis by as much as 50%"

Short search on google scholar found that nugget, to add to the discussion of why reupping on carbs is important post workout. Muscle glycogen accounts for roughly 85% of ATP production during a workout. Keeping that store up is vital. 

 

[stuntman mike]

alan aragon says that by far, the most important factor is hitting your daily macros and that nutrient timing is secondary. the post-workout "anabolic window" is much larger than most people think.

i say eat gummy bears if you like gummy bears but i doubt it has any significant advantage over eating a meal some time after you finish working out and taking a shower. i usually eat within 30 mins of my workout cause i often train fasted and are usually hungry afterwards. heck i'm usually always hungry. getting antsy over meal timing is no bueno. i say hit your macros however and whenever and don't sweat the stuff that really don't matter.

but if you like gummy bears post-workout and taking your creatine with grape juice, go ahead and do your thing