Pre and Peri-Workout Nutrition

Feliz 2012!! I have some questions:

1. When should I have to reset my metabolism? Is that noticing the amount of protein intake not increasing the muscle mass anymore the only way to know? Does "carb up" mean the same as reseting the metabolism? Why does it work to reset the metabolism by eating as much carbs as you want? How long should it be to reset the metabolism? Can it be the routine like the ZigZag diet every week?

2. Do you have any advice for a pre-workout intake, a during workout intake, and post workout intake? Do I need to do that in order to gain muscle effectively?

3. A breathing question: I do exercises holding my breath. Should I breathe into the lungs or into the stomach (the Valsalva technique)? Or does it depend on what kind of exercises?

Thank you so much for spending your time and helping me out.

All the best,
Mike


My Answer: Too many questions Mike. So I'll answer your questions simply.

1) Just do the ZigZag Diet.

2) If you have the money, then invest in pre and peri-workout nutrition and don't worry about post-workout nutrition: Anaconda Protocol.

If you don't have the money, then invest in post-workout nutrition instead and don't worry about pre and peri-workout nutrition: Surge Recovery.

3) Inhale during the eccentric portion, filling up your diaphragm as opposed to your lungs. Exhale during the concentric portion of the lift.

A Few Tips To Help You Improve Your Back Squats

12 Tips To Improve Your Chin Ups

Rest Periods on the 5x5

I'm going to switch to the 5x5 program for another 4 weeks. Here are my exercises：


Monday

Front Squat 5x5, rest 3 minutes
Neck Press 5x5, rest 3 minutes
V-bar pull down 5x5, rest 3 mins

Takes about 55 minutes to finish without the warming up time


Tuesday

Dumbbell lateral raises or Military Press (Which is better?)5x5 rest 3 minutes
Incline Curls 5x5, rest 3 minutes
Lying EZ bar extensions 5x5, rest 3 minutes

Takes about 55 minutes to finish without the warming up time


Thursday

Front Squats 5x5, rest 3 minutes
Seated cable rows 5x5, rest 3 minutes
Neck Press 5x5, rest 3 minutes

Takes about 55 minutes to finish without the warming up time


Saturday

Front Squat 5x5, rest 3 minutes
Neck Press 5x5, rest 3 minutes
V-bar pull down 5x5, rest 3 minutes

Takes about 55 minutes to finish without the warming up time



Are my workouts OK? I'm trying to train each body part at least three times a week. How about the rest time? Is 3 minutes ok?

Thanks for your time and help. I really appreciate it.


All the best,
Mike


My Answer: Looks fine with the rest periods and all. For the shoulders, do the standing military press instead of lateral raises. Military presses are better suited for 5x5 than lateral raises, which are better suited for higher reps and lower rest.

BB vs PL Bench Press

I have some questions about the Bench Press which were discussed in your book Strength and Physique Volume 1.  To begin with, I want to be a classical bodybuilder with a V-taper：broad shoulders, small waist, and muscle tone.  And I want to put on weight at around 143 pounds. Fat% is near 10%.

Apparently, I should do the Bodybuilding style (BB) Bench Press (BP).  My question is why will I get man- boobs while do the Powerlifting style (PL) Bench Press.  Is this because the upper part muscle of chest will not be well-developed?


I learned the powerlifting Bench Press from the following links:

http://www.youtube.com/watch?v=vUcjOIZc80c

http://www.bodybuilding.com/fun/criticalbench4.htm

The first one is much like a Powerlifting style BP.

And the second one is like a combined style (Both BB and PL).


I understand bodybuilders train for muscle size and looks. So the isolation and specific muscle movement is very important.

I came up with an idea：if I do the BP right: Chest (80%) and Arm (20%), then I'll get a big chest.
Yet if I do the BP wrong: Chest (20%) and Arm (80%), then I'll get big arms.
Lastly if I do the BP right: Chest (50%) and Arm (50%), then I'll get nothing because of the lack of stimulation.  Most bodybuilders don't want this.


I know it's not a good example. I find that the PL style is focused on lifting safe, while the BB style is on stimulation.  Many people say that keeping the elbows as far from our torso as possible while lifting would hurt your shoulders.  Is that true?  Because it would put much pressure on the shoulders?

The PL style BP has a checklist of proper body mechanics. Does the BB style have one?


P.S. I don't wanna get man-boobs and get hurt.
Thanks for your help and time.


All the best,
Mike


My Answer: The chapter on the bench press clearly describes the form and execution of the bodybuilding style bench press.  There is also an illustration.

You have to decide what you want: a chest that is chiseled like armor or really strong man-boobs. 

If you don't like man-boobs and don't care about strength on the bench press, then don't do the powerlifting version.  If you do the BB-style of bench pressing, then use light weight and progressively work your weight up through warm-ups.  If you have any pain at all in the shoulder joint (not the deltoids, the shoulder joint), then don't do the bodybuilding style bench press.  Do the other exercises listed in the chest chapter.

Exercises During Density Training

Again I have to say thank you for your books. I say that because I was mislead thru the years. And I feel that reading your books and my experiences have given me tools I wished I had 20 years ago. I do want to ask you if you think that my exercises in the my density training routine are good, or do you have better advice?  I am starting my 9th week.

 

Workout 1

Neck Bench Press: 3-4 sets, 5-7 reps
Lying EZ Bar Extensions: 4-5 sets, 5-7 reps

Quad Triset: 2-3 sets

• Front Squat, 5-7 reps
• Sissy Squat, as many reps as possible
• Leg Extensions, 10-12 reps

 

Workout 2

Back Triset: 3-4 sets

• Lat pulldown, 5-7 reps
• Pullover, 5-7 reps
• Seated Rows, 5-7 reps 

Deltoids Triset: 3 sets

• Lean Away Laterals, 10-12 reps
• Lying Rear Flyes, 10-12 reps
• Wide Grip Upright Rows, 10-12 reps

Biceps Triset: 3 sets

• Lying Cable Curl, 5-7 reps
• Body Drag Curl, 5-7 reps
• Zottman Curl, 5-7 reps

Calves (dimishing set)

 

Workout 3

  

Standing Calf Raises (3 sets, 15-20 reps)
Swing Laterals (3 sets, 12-15 reps)
20 Degree Incline DB press (3 sets, 10-12 reps)
Close Grip Pulldown (3 sets, 10-12 reps)
Front Squats (3 sets, 10-12 reps)
Seated Leg Curl (3 sets, 10-12 reps)

 

Arms Superset: 3 sets

• Zottman Curl, 12-15 reps
• Cable Overhead Extensions, 15-20 reps

Workout 4

 

Close grip bench press (6 sets, 4-6 reps)
Sternum Pullups (6 sets, 4-6 reps)
Back Squats (6 sets, 4-6 reps)
DB Bow and Press (6 sets, 4-6 reps)
Standing Calf Raises (drop sets, as many reps as possible)

 

Thanks
D

My Answer: Looks good, D.  The only thing I would add are compound sets or trisets for the chest and triceps in Workout #1. 

Also, with regards to the biceps triset in Workout #2, rearrange the order as 1) Zottman curls, 2) Body Drag Curl and 3) Lying Cable Curls.  You'll get more of a pump that way.

Other than that it, looks good.  You've learned well, Padawan.