Top 10 lessons

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ESmetalhead
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Top 10 lessons

I'm just cutting and pasting this but I certainly learned some important things and hope you guys might as well

 

Here's 41 pages of notes taken from 22 podcasts/interviews/seminars from 3 leading strength and conditioning coaches: Stan Efferding, Matt Wenning, and Charles Poliquin. Summaries, cliff notes, and personal lessons all provided. (self.Fitness)  submitted 1 day ago * by LawBobLawLoblaw

 

 

Top Ten Changes I've Personally Made From These Lessons:

There's a million bits of info in these notes, but here's some ten takeaways I was able to implement over the course of two months.

 

Carbs: Carbs are not the enemy, but need to be heavily regulated and based on individual performance, digestive health, and body-fat. Ethnic background is a huge factor. That being said, Charles states "you need to earn your carbs," while Stan is more lenient, but still recommends you keep them low if you're not an elite athlete. If you do choose to eat carbs, white rice is the best carb as it doesn't cause inflammation or digestive issues like potatoes and brown rice can.Sleep: The greatest anabolic, absolutely necessary. The elite performers sleep 10-12 hours a day, including long naps during the day. Important to muscle growth, fat loss, and hormone regulation. I dim the lights 2 hours before bed, do my best to not check my phone, tv, or any electronic screen to improve sleep quality.Programming: I've split my workouts with 72-hours between muscle groups. Using a variety of exercises helps overall performance by choosing accessory work that addresses weaknesses. "Exercise rotation and having a big exercise library prevents injury while allowing constant key movements." Only 4 main heavy days, with the other days as options for accessory or cardio.Food choice: Grass-fed meat research isn't proven yet, and doesn't justify the price. Eat quality cuts of beef, bison, and wild game. "Otherwise, the best diet is the one you stick to." Just eliminated processed foods and snacks, and choose vegetables and fruits that the body will digest easily (FodMap). Bought a sous-vide to prepare the Costco Steak, and a rice maker for the white rice. On it for two months and am seeing great results. Personally, I've added lots of berries, avocadoes, baby carrots, nuts, coconut oil, chia seeds to my daily diet. I also add kimchi and guacamole to some meals in order to keep the steak from being too routine. Also drinking 3oz of OJ multiple times a day.Warm-Up: Stretching is apparently a waste of time, and cardio before your lift will cause you to be insulin resistant, preventing fat loss. Either do potentiation exercises, or follow this advice: "brain should know the range of motion, and weights should get heavier." Regarding potentiation: find where the weakest links are in the main lift, then pick a moderately light weight, and choose exercises that affect different muscle groups involved in the main lift. For example, the squat might be upper back (a), lower back (b), then hamstrings (c). Doesn't need to be heavy, just consistently volume with minimal rest. 4x25 with no rest: a, b,c, repeat 4 times total. Then rest 3-5 minutes, then you're ready attack the main lift (be if your heavy max or speed work). Matt noticed clients were getting stronger, and form was getting better over time. Matt started off light, but now can do 4x25's of 100lb dumbells on chest warmups. Work your way up.Walking: Not just for old people: Ten minute walk, after you eat a meal. Improves digestion, decreases DOMS, helps with insulin sensitivity. "Blood is the life force, brings in all the nutrients." Brisk walks with elevated heart outperforms leisure 10k step-walks in fat, heart, cardio benefits. Recommended is 3 ten-minute walks a day. Can replace all steady-state cardio with walks and HIIT. Recommended them to the women in competition and strongmen like the Mountain, both of whom saw fantastic results.Cardio: Implemented rucks over distance running, along with adding swimming, cycling, and farmers carries. Long slow-distance work inhibits muscle growth and fat-loss. That said, some cardio is required, hence the HIIT, farmers walks, etc as they are recommended. Still learning to program into the workout regimen.Build the Backside: If the muscle is behind you, chances are you need to build it stronger. The average person will have weak lower and upper back, hamstrings, glutes, calves, traps, rear delts, etc. Build those up by making them a priority in your accessory exercise selection. For example: Upperback not strong enough will change scapular position on bench press.Salt: Upped the intake of my salt. Iodized salt, stimulates thyroid, immune system, stimulates the liver. When you hit a wall, it's because you're low on sodium, not carbs. Guaranteed. Single biggest thing you can do to impact performance, stamina and endurance at the gym is iodized sodium.Post-workout drink: Body super-compensates after a workout, so you need immediate replenishment, especially for two-a-days. Fructose (Orange juice) for liver stimulation, dextrose (scoop off Amazon) for glycogen replenishment, sodium (600mg), 100mg of caffeine (accelerates all of that). No proteins or fats immediately as it slows absorption.

here is a link to the notes in depth

https://www.reddit.com/r/weightroom/comments/89snua/heres_41_pages_of_notes_ive_taken_from_22/

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As far as Iodine, I take

As far as Iodine, I take iodine pills with kelp. I was under the impression that pink Himalayan salt had more iodine than iodized salt but it apparently doesn't. Allegedly iodized salt has more than the pink salt. 

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The amount and QUALITY of

The amount and QUALITY of iodine in iodized salt is worthless. Table salt is artificially supplemented with very poor quality iodine. The only iodine that might be in pink salts would occur naturally and would depend on where it was mined. 

A teaspoon of table salt only has about 400 micrograms of poor quality iodine. Your daily intake might be enough to stave off a medically defined iodine deficiency but its going to do little for your thyroid.

My personal choice is i-Throid 6.25mg by RLC Labs. It contains a good balance of the much needed iodide and iodine for effective thyroid support. Under $11 for 90 days from Amazon. They also have a 12.5mg version.

From an electrolyte stand point proper salt intake is critical on performance. I just make sure I am drinking plenty of water when replenishing electrolytes.

 

SEMPER FI

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Thanks for sharing buddy. +3

Thanks for sharing buddy. +3

There certainly is useful information that I gleaned from this individuals personal research especially the 'backside'. You just wont catch me drinking orange juice. I eat the orange instead. ;) I will dig into his idea about fructose stimulating the liver... everything I know about fructose is that is places the liver under duress in concentrated amounts. Here is an article the supports why I choose to eat whole fruit versus concentrated fruit juice-

http://sugarscience.ucsf.edu/the-toxic-truth/#.Wsq5hK2ZO1s

 

I love my sous vide!

 

SEMEPR FI

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Killer info.

Just phemomenal information on here MetalHead! I am doing a bunch of research regarding AAS, but I also want to learn what tweaks I should make to my training and nutrition while on cycle. Once I feel like I’ve reached the end of what I can learn from my own research, I’ll put a topic up just to ask some clarifying questions and get some input from the brethren on here. I’d love your insights when that time comes. Thanks again!

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I'm much much more a student

I'm much much more a student than a teacher here.  I help where I can though

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Metal thanks brother for the

Metal thanks brother for the good read. I have been following Stan Efferding on YouTube for a while now. He has some interesting theories and has Brian Shaw and a few other athletes on his diet and methodology. Worth looking and trying to see what works individually for you. Hard to argue with success however that comes in many forms and variables. So much info out there it can be challenging to decipher what is right or what works but I think if you look at all of it there is a similarity, correlation or commonality in all or it. 

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Great to see you pop in when

Great to see you pop in when you can BN.

Whats on your hunting agenda this fall?

 

SEMPER FI

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This fall I plan on a huge

This fall I plan on a huge doe harvest. Our farm has become close to overpopulation and we need to lower numbers so good opportunity to fill the freezer with he leanest red meat out there! 

As always I will be hunting for Bullwinkle but doe harvest will actually be the focus this year. Ive put in again for the KY elk draw but its not likely I will draw a bull tag. Keeping my fingers crossed. 

How about you? Elk season is right around the corner with SEPT coming up. 

 

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I would take a doe over a

I would take a doe over a buck all day long.... delicious.

Game cameras are already out and I will be scouting elk beginning mid-July once the cameras determine their routine. I am going to bow hunt elk only this year. If I bump into a Bambi I wont think twice about sticking him if in season but I am focusing on Elk. I do plan on heading to WY for antelope which we will rifle hunt. Not a big fan of the meat but most of the fun is in the trip. ;)

 

SEMPER FI

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Sounds awesome! You are

Sounds awesome! You are definitely in God's country! I love the West. I plan on bow hunting more this year. I hope to hunt Fort Knox a lot more. They have some liberal bag limits and monster Whitetails. It can be hard hunting because of the pressure but if you get off the beaten path in the right areas, its fantastic. 

 

 

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Hell yes.

Hey MetalHead this is a phenomenal post. Can’t wait to dig deeper. You da man!

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Thank you, that's cool! I'm

Thank you, that's cool! I'm new here but doing bodybuilding for about 4 years on and this information is very useful for me! Fantastic