Another concern came to mind. From my rusty chemistry skills, looks like it's 195mg sodium per 1g sodium citrate, so the 10g used for Mac and cheese would be about 2000mg sodium, plus 1400mg from the cheddar. Which seems like a lot. Is it possible to use potassium citrate instead? I see on Amazon it's also available in bags, but all the reviews I see are people using it in their drinks to up their potassium. I don't see any recipes using it for a cheese sauce.

Yes, studies have shown it to be relatively innocuous and not have any long term effects.

For hypertrophy, you need to train abs just like any muscle group. 10-12 sets a day, three days a week, would be preferable for true hypertrophy.

Theoretically it might work. Give it a shot and let me know how it turns out. Definitely a very heavy sodium content using the correct amounts of sodium citrate.

hello Ray

What should warm up sets look like in terms of reps and weight in percentage of max

Hi again Ray,

For deadlifts, I do overhand until my final sets where I increase the weight - then I do mixed grip. Should i alternate hands for mixed grip? Generally my right arm remains overhand and left is usually the flipped hand. This is more comfortable, but should I alternate to prevent asymmetric development to something?

Thanks again,

This post was edited by leemyungbak on Dec 17 2015 05:56pm

Warmup sets should simply be what is comfortable for you to get a clean 10-15 reps of good form, without any serious effort. Example, a 315 lb 1RM bench press would be best suited to have a 135 lb warmup set, which is about 40% of the 1RM.

It doesn't matter how you grip the bar. Also, if you are training deadlifts consistently, you don't need to alternate the grip to avoid potential problems. Double-overhand is usually preferred for overall strengh, however, alternating grip is usually easier to accomplish more.

Thanks. To clarify a bit, if i do elect to do the mixed grip, should I always keep my left hand underhead, and right hand overhand (most comfortable for me)? or switch to left hand overhand and right hand underhand (feels weird to me) between the sets? My impetus for asking is it feels weird to do the left hand overhand and wanted to see if that's due to an imbalance somewhere from consistently doing right hand overhand.

This post was edited by leemyungbak on Dec 18 2015 02:35pm

Always keep it the same for consistency. There is no need to alternate.