cubby2112

that sounds awesome. and mind boggling. Cubby's I can wrap my head around. and thanks for the answers. I was wondering where you guys learned all these fancy words. Yeah, I think Johan and Medman are much smarter and in much more complicated programs. If you want some answers to complex questions, they are the ones to ask.

Oh yeah, I remember having that dietician discussion with you once.

Johan is majoring in nutrition to become a dietician I believe. Medman is in the medical field, I am not sure where exactly. I am studying exercise science.

I had no idea it was attached to a salt molecule. I always thought it was a creatine molecule attached to a hydrogen molecule and maybe citrate. I used to use kre-alkalyn. It was actually the first stuff I tried. I got the same results from it as from monohydrate, but didn't notice any sort of water retention with it. I have used mono since, because of all the studies, price, etc. Since Medman sees bloat with CEE, does that include salt as well?

Awesomeness. And sex.

Squats definitely are a varied lift as far as depth goes, since most people don't even go near parallel. That is what I love about deadlifts. Pretty hard to cheat.

Thanks for the explanation. I need to pay more attention to sample size. You are right about sprinters' quads. Most are pretty shredded all over, even though they mostly work legs when sprinting.

Oh good, I was about to punch myself in my face tonight while sprinting to find out. You saved me a bloody nose. Thanks for the links. I will look into that stuff. Our snow just melted, so it is time for some sprinting, walking and biking.

yeah you should use your legs. I like to really bring my eyelids into my squats, actually. I close them really hard when I go down, then open them explosively on the way up. It works wonders.

I opened this mainly because Johan mentioned something about this on another thread, and I have been wondering about it anyway. I did not want to hijack the thread. I have a mild understanding of the mTOR pathway, but we haven't gotten to these types of metabolic pathways yet in school. I hope we do get to them at some point. Anyway, I am pretty sure sprinting would activate the mTOR pathway, since it is a mostly anaerobic activity. The only problem is, it is followed by a very heavy aerobic recovery period before the next sprint. I know that sprinting activates protein synthesis, but does anyone (Johan, Medman - nudge nudge) know whether sprinting sends "mixed signals" and blunts protein synthesis initiated by resistance training? I ask because sprinting is great for conditioning, I love it and I like to be fast. It has also been found to be equivalent to traditional cardio for heart health in at least one study: http://www.ncbi.nlm.nih.gov/pubmed/18434437?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum According to this study, when sprints and resistance training were undertaken, sprinting interfered with the metabolic pathways opened by resistance training: If it will interfere with resistance training significantly, I will avoid it. As it stands, I always sprint the day after lower body day, which comes around every 4-5 days. And the other question: Does low intensity stuff like walking or a casual bike ride activate AMPK and such? I am talking something around 50% MHR at most. The guys doing Doggcrapp seem to do quite well with this type of activity, which they use to keep body fat low while gaining.

I get how to work on wrist strength (wrist curls?) but how would I work on wrist and internal shoulder rotator flexibility and external rotator strength? Face pulls with external rotation work great. So do dumbbell and cable external rotations. For stretching your internal rotators, try cable internal rotations, but don't actually do the exercise, just let the cable stretch you out. Some of the exercises are here: http://askthetrainer.com/rotator-cuff-exercises.html Basically, these may help you get the flexibility to put the bar on the right part of your back, relieving stress on your wrists, if flexibility is the issue. Most people can use strengthening of the external rotators and stretching of the internal ones, anyway. You might already have the flexibility to place the bar properly, and you just need to learn placement, like xCx said. Or it could just be a death grip, as suggested above. Here are a couple wrist stretches: http://thesafe-zone.com/images/wrist-exer-multi.gif Those may help if wrist flexibility is an issue, or if you have a little tendonitis or something in your wrists that is being bothered by squatting. If you have flexible wrists, I wouldn't worry about this.

Yeah, that may help. I don't do a whole shit ton of running, so that may be why I haven't come into any trouble. I think most runners who use them, though, don't have trouble with bruising their calcanei, but usually issues with the balls of their feet. I had some bruising on the balls of my feet until they toughened up. Or at least they felt like bruises.

Maybe try some wider grips or wrist wraps. Work on wrist and internal shoulder rotator flexibility, as well as external rotator and wrist strength.

Johan just said that because he happened to have just put a new quote from me in his signature. That quote was in response to people being elitist and extremist about functional training, it wasn't anti-functional training. He wasn't trying to stir the pot.

That was my main contention. I never ended up trying it, because I couldn't find any studies or anything on it, just marketing claims. That and the gelatin only capsule. You have a good point: I could just go to a Twilight convention. That alone would elicit a much greater stress response than any supplement ever could. Great way to get some CNS burnout.

Exactly. I have nothing against functional training, and my masters program is actually based heavily on it. For the average trainee, using free weights and doing compound movements is more than enough. If you are preparing for a sport, you may want to supplement your big movements with some more sport specific ones. That Iron Minds belt sounds like a beast. I may have to grab one if I destroy mine at some point.

... Lol

Some people seem to get it and some people don't. Do you respond well to it?

Thank you. Were you running heel-toe or toe-heel with them? I wear them at all times, and always use a toe-heel strike, even when just walking around.

Nah, did the loading phase a few months ago. I usually do 6g a day, because that is what 2tsp comes out to, and that makes things easy. I think the amount of water retention I get from it has to do with the fact that I respond so well to it. Basically, it means that my body can really hold onto some creatine.

he asked how to do a 30p/50c/20f on a vegan diet. supplementing with pea protein (25p,4c,1f) is how i achieve that ratio. im not an authority, so i didn't want to recommend it without having researched thoroughly myself... which is why i added the line about not knowing the quality of it as a protein source. and yes i will search first next time. although so far most of the 24 pages for "pea" are about taste or recipes. i did see two posts by you that it is slow/low absorption. viewtopic.php?f=6&t=8869 If you look there, it shows you the ratio of leucine to isoleucine and valine, the BCAAs, of various powders. And if you look further down, you will see that Gemma pea protein from True Protein ranks above 100 for its amino acid score. Due to its high digestibility, over 90%, it likely would score a 1 for PDCAAS, or damned close, which means it is an "ideal" protein. If you throw in a 30% mixture of rice from True Protein, the score goes even higher, but PDCAAS is normalized to 1. Basically, that mixture of pea and rice is the best vegan protein powder you can get.

Exactly. If someone can squat a shitload of weight, do you think they are going to have issues with stability?

About time to update this. I am running a variation on Iron Addict's Simple Power-Based Routine (SPBR). I don't like exercising my upper back along with legs, leaving chest, shoulders and tris on a day all their own. Everything is submaximal except the Max Effort (ME) top set Upper 1 ME triple of dips, reduce weight 5% for a 2x4 or so ME triple for chins, same protocol as dips 5x5-8 dips 5x5-8 DB bench rows 3x5-8 military Lower 1 ME Deadlift triple, same protocol, maybe one less set Leg press 2-3x5-8 ME Calf press triple, 2x4 or so 3x5-8 abs Grip and static core work Upper 2 ME bench triple, 2x4 or so ME pull-up triple, 2x4 or so 5x5-8 incline DB bench 5x5-8 supinated grip chest-supported DB rows 3x5-8 upright rows Lower 2 ME Pin paused squat triple, 2x4 Glute-ham raise 3x5-8 ME calf raise triple, 2x4 3x5-8 abs Grip and static core work The ME calf presses may seem weird, but I've found the best calf growth from going extremely heavy with them. Also, I get plenty of volume and TUT from walking and running, since I wear Vibram Five Fingers and use a toe-heel gait pattern, which gives me plenty of eccentric loading. Since changing to a lower volume of work (I only work out three days per week, rotating between these workouts), I have felt a lot more aggressive at all times, and much more excited about my workouts. I didn't think I could enjoy deadlifting more than I used to, but I do. Deadlift day is today, and I am psyched. I think the lower levels of stress I am placing on my body have allowed my testosterone levels to increase or something.

Sweet!