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#18971
Apr 1 2015 04:20pm
Hi Ray

ok so lets say its chest day and i'm scheduled to do 4 exercises say bench, incline, decline, and cable cross.

my goal is to do 4 sets: 12/10/8/6 reps, increasing weight each time. ok lets say i nail it with like 135 155 185 205 - able to hit each rep without the spotter having to touch anything. then im just totally beat and now its incline time and i can barely do 135 2 times? what do i do? do i lower it to like 65 95 115 135? if so then next time i do chest day do i have to start with a different exercise each time i.e. incline start then move flat bench to last thing i do so its like a rotation? or do i just lower my first exercise to make sure i have enough strength for the 3 other exercises?

thanks!
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#18972
Apr 1 2015 06:31pm
I just purchased Optimum Nutrition Amino Energy, is this the same as a normal BCAA?

Also how much should I take pre-fasted cardio
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#18973
Apr 2 2015 07:28pm
Quote (IgNiTe @ Mar 31 2015 02:47pm)
What are your thoughts on keto diets? I'm doing keto+IF. Just curious.


I asked for your help about two years ago when I was 250 35% BF I'm not down to 190 18% BF (10lb water weight bc of creatine). Figured I'd say thank you.


Keep up the great work.

I'm a huge proponent of cyclical keto diets. They do work very well with IF, however strength losses with IF+KETO are a bit much. Keto by itself works wonders, and helps retain a lot of strength if done correctly.
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#18974
Apr 2 2015 07:31pm
Quote (turtol @ Mar 31 2015 03:16pm)
I'm having troubles when I squat heavy, I have great form when I'm squatting light weigths (bar to 135) as soon as I get to bodyweight or heavier (180+ lbs) I have this huge mental block, I can't seem to hip hinge or drop into the hole, I stand there with the bar on my back knee bensing trying to squat, f i do manage to get that firsg squat (it usually hurts my lower back) the next 2-8 reps will be perfect they'll all make sense and be easy to do. It's just the first rep my body won't squat properly and I'm not sure what i can do tk fix it, I stand up straight, chest up, high bar heels raised wideish stance squat. Is there anyone u can reccomend who could fix this? I tried the powerlifting gym in my area and they couldnt really help.me.

The problem started after i injured my lower back due to bad squat form (hyperextending my back with 235 low bar wide stance) since then I just can't squat normally on the first hwavy rep :(

Also what would u recommend to heal my lower bavk? It still hasn'thealed since last spring, I think I may be reaggravating it everytime I do a bad squat. (I took 2 months off legs/back when I injured it and had physio)

Sorry this is so long it's been a huge huge problem for me, I like squatting heavy way too much to give it up :'(



The best solution here is two fold.

First, get on a smith machine, and START the rep at the bottom (ATG position), instead of starting with a walk-out, then a drop to ATG, then a rep up. This way, you will immediately start from the position you need to focus on most. Secondly, you can also try this with a spotter, giving you a hook-spot, in order to keep you in line and build the muscle memory.

Secondly, try doing Good-Mornings, as these will help strengthen the lower back and also prepare you for heavier weight on the deadlift. Do at least 5 sets of good mornings, 8-12 reps, 2x per week, in addition to your regular training.


Another idea would be to try using a hack squat machine, and focusing on the lower portion of the rep. Eventually you will rebuild the stabilizer muscles, muscle memory, and mental confidence that will allow you to go back to ATG on heavy squats.

Also, wear a belt if you feel that it's necessary!!!
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#18975
Apr 2 2015 07:34pm
Quote (Greet @ Mar 31 2015 08:04pm)
1) So the first meal would be at 12, second at like 3, third at 6. Then you just drink water/chew gum until the next day?

2) Does this still allow for a shake after the fasted cardio? Or should that only be taken inside the time frame.

Edit: Also is there any subsititution for the tuna sandwhich macros? I cant eat it for that long lol



1. That is correct

2. The shake is only during the time-frame of feeding. You will take 10g of BCAA prior to cardio, and another 5g after. Nothing else.

3. You can replace the tuna sandwich with virtually anything of similar macros. Turkey sandwich, chicken and rice, etc.
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#18976
Apr 2 2015 07:35pm
Quote (Greet @ Apr 1 2015 06:09pm)
Can I take a fatburner and BCAAs before morning fasted cardio?


That would actually be PREFERABLE!
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#18977
Apr 2 2015 07:37pm
Quote (leemyungbak @ Apr 1 2015 06:20pm)
Hi Ray

ok so lets say its chest day and i'm scheduled to do 4 exercises say bench, incline, decline, and cable cross.

my goal is to do 4 sets: 12/10/8/6 reps, increasing weight each time. ok lets say i nail it with like 135 155 185 205 - able to hit each rep without the spotter having to touch anything. then im just totally beat and now its incline time and i can barely do 135 2 times? what do i do? do i lower it to like 65 95 115 135? if so then next time i do chest day do i have to start with a different exercise each time i.e. incline start then move flat bench to last thing i do so its like a rotation? or do i just lower my first exercise to make sure i have enough strength for the 3 other exercises?

thanks!



The best way is to take sufficient rest between sets to prevent that type of exhaustion. Secondly, you should do incline dumbbells, training only ONE exercise with the straight bar (flat bench). This will help keep you building both stabilizers, raw strength, and some focus on aesthetics. Keep the regular bench heavy and hard. Work the incline as more of an accessory lift, using dumbbells to better enhance the upper chest, delts, triceps, and small stabilizers muscles surround the pecs/lats.
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#18978
Apr 2 2015 07:38pm
Quote (Greet @ Apr 1 2015 08:31pm)
I just purchased Optimum Nutrition Amino Energy, is this the same as a normal BCAA?

Also how much should I take pre-fasted cardio



No, it is not. It contains added stimulants (such as caffeine, which isn't bad), but also contains artificial colors/flavors/sweeteners, which are a bad choice for overall health (particularly long term health).

I would advise sticking to a plain BCAA supplement, such as NOW or Optimum BCAA's (unflavored) and just throw them down with water or juice (if calories/diet permit)



edit: you also might want to look at your protein shake and see the BCAA content of it - most shakes have excellent BCAA profiles, and can be used interchangeably.

This post was edited by SKCRaynor on Apr 2 2015 07:39pm
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#18979
Apr 3 2015 01:05am
do u have any top list of your favorite protein shakes that are already made in a bottle, to use when you need it, not often

i just got premier protein from costco. was 18 bottles for 25 bucks

bit expensive, but wondering if u think the contents are good, or would suggest another brand? preferably not too expensive.
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#18980
Apr 3 2015 07:35am
Quote (noob_whacker @ Apr 3 2015 03:05am)
do u have any top list of your favorite protein shakes that are already made in a bottle, to use when you need it, not often

i just got premier protein from costco. was 18 bottles for 25 bucks

bit expensive, but wondering if u think the contents are good, or would suggest another brand? preferably not too expensive.



I don't really recommend any of the RTD (Ready to Drink) protein shakes, as they are tremendously expensive compared to getting a shaker cup, and just shaking your own with water/milk + powder. Also, there aren't many high quality RTD's out there unfortunately.
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