Q&A: Warming Up, Calculating Volume, Assessing Fatigue, and Creatine Non-Responders (Episode 13)
ฝัง
- เผยแพร่เมื่อ 30 ก.ย. 2024
- In today’s episode, Greg and Eric field listener questions about why (and how) to warm up, practical ways to quantify volume and assess fatigue, how to tell if you’re a non-responder to creatine, and much more. As an added bonus, Greg gives a detailed explanation of how to make really, really good homemade ice cream.
Remember: If you want your questions answered on a future episode, submit them using one of the following links:
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*TIME STAMPS*
0:00:49 What is the best way to calculate volume for hypertrophy training?
0:10:23 How does marijuana affect recovery from strength and hypertrophy training when it’s smoked, eaten, or vaped?
0:24:06 How important are warm-ups, and what constitutes an effective warm-up? What are some common misconceptions about warm-ups?
0:37:26 Is it beneficial to include incline chest exercises in your program?
0:45:46 How is the concept of functional overreaching applicable in a hypertrophy training block and how often would you advise to use this technique? How would you best reap the benefits of supercompensation following a successful overreaching period?
0:54:51 Can you tell if you're a creatine non-responder by whether or not you gain weight when you start taking it?
1:08:40 What is the most pragmatic and valid way to objectively measure fatigue?
1:13:03 Is fasting more effective than normal calorie restriction when it comes to retaining muscle mass whilst losing body fat?
1:22:54 How do you make really, really good homemade ice cream?
Gotta love Greg, he remembers names of various studies, the publishing year and contents of the study but doesn't remember his friends gf's name :D Priorities my friends, priorities.
To be clear, he was a housemate, but not a friend. He was nice enough, but SUPER annoying. Their room had a balcony, and it was right next to our room. We didn't have money for AC, so we had a fan in the window blowing all day and night just to have some airflow. They'd chain smoke on the balcony from about 10pm to 4am every night, so we had to choose between blowing their smoke into the room or roasting all night.
Conveniently listened to the first fitness podcast on Spotify. Just stopping by to say thanks to Eric and his temporary guest host Greg.
What I've heard from people who quit marijuana is that they suffered from not being able to sleep for a while. Assumedly their body got used to falling asleep with marijuana so they didn't quite know how to sleep without it.
Is Greg's wife by any chance a male?
Something not touched on in the warm up talk is that for a lot of people if you use RPE heavy programming warming up with sets of whatever rep number your top set is helps "calibrate" (for lack of a better word) that day's load.
Does it really tho?
Love this podcast.
Fantastic as always thanks for the very informative and helpful information! Greetings from Switzerland 🇨🇭
So I powerlifted in high school and we didn't do any warm ups. Maybe 1 set light weight warm up.
Fast foward to college and we did dynamic warmups as you mentioned before every workout. My squats and cleans (all variations) felt so much better.
Now this could be due to the punishment I have taken from years of football. I still do dynamic warmups on leg day and cardio treadmill etc on upper body
People often mention injury prevention and often overlook performance improvement due to warm ups, makes a notable difference
Why didn’t Greg just ask someone her name
1:08:00 I ordered sucralose from BulkSupplements recently and it was off (brownish and had a strong cotten candy odor). I contacted them and they said there was a storage issue. Could be that other supplements, including creatine, were also tainted?
That's certainly plausible
I used to smoke weed multiple times a day. Around this time I was mostly involved in skateboarding at a fairly high level(had local shop sponsorship, no flow sponsorships or anything though.) and I noticed that if I used it when I was skating I was unable to push myself for hard tricks(not technically hard, but hard on the body, for instance if I wasn’t high I could hardflip say a 12 stair, but if I was high I would kick out on just an Ollie down one) and when I started strength training I noticed that the feeling you get while in the middle of a hard trick (hitting a big handrail or a huge gap etc) you would get the same feeling like you do when grinding a heavy rep.. it’s hard to explain.. but I feel like since the CNS involvement was so similar that weed either inhibits the CNS’s ability to activate as much or prevents you from letting it.
Greg is this correct for the ice cream recipe? Seems a lot of yolk with the rest of the stabilizes...
Ingredients: 1 Pint Cream (470ml), 1 Cup Milk (240ml), 1/4 tsp Xantham gum, 8 egg Yolks, 3/4 Cup Sugar, 2 Tbs Skim Milk Powder, 1 Tbs Corn Starch.
Directions:
-Add cream, milk and gum to pot and heat to 180F (82C) whisking as it heats.
-In a bowl combine eggs yolks, sugar, milk powder and corn starch , whisk till thin and ribbony.
-Add milk mix to the eggs slowly and whisk so as not to cook the eggs.
-Add back to the heat and warm till 170F (75C) whisking constantly.
-Sieve into a bowl and chill. Add to your ice-cream machine and churn
- Add flavoring to milk mix
6:00 then training like 10x3 (low rpe many sets) doesn't make muscles bigger? Because there are zero hard set
1. Hey Greg, I have difficulty remembering names too which sometimes caused problems. On the other hand, I remember someone's voice extremely well. There is something about how the brain is hard-wired.2. I smiled when there was the discussion about calculating volumes and work as I had reached the same conclusions 4 years ago.3. I have had an opportunity to train with a friend and workouts felt fantastic. Then I had days of struggling to get in an out of the car (back cramped & abs tight) and walking up the stairs (leg movements would give pain twitches). I had broken through my sticking points for several exercises.4. How about discussing in the future the problems the older lifters have with strength improvements and especially recovery?
@7:14 any chance we could get a reference to that case report? Sounds like an interesting read.
Question for Greg: Sounds like you're skeptical about heart rate variability as a good metric for fatigue/readiness in strength athletes as opposed to endurance training or other athletes relying primarily on aerobic system. What about (a) grip strength as indicated by a dynamometer: (b) bar speed: or (c) vertical jump?
Grip strength: possibly, but it'll be influenced by whether you fatigued your finger flexors in a prior workout. Like, you could be fine generally, but your gripping muscles are just fatigued. Bar speed is similar: tells you about your readiness for a particular exercise, but not necessarily general accumulated fatigue and general readiness. Same for vertical jump.
When it comes to the current scientific literature landscape, we see all too often a specific treatment being tested for a generic or idiopathic condition in a population that hasn’t been identified as having xyz issue.
Lax balling and pnf doesn’t significantly work pre lift based on a meta of less than 15 studies all of which looked at random people lax balling random muscles pre lift? That’s poor science. Yet we have plenty of evidence showing decreased tone and ascending pain modulation in populations with specific hypertonic or painful muscles who partake in pressure modalities for a temporary amount of time.
I’d love to see a body of literature looking at a population with, let’s say, pseudo-sciatica stemming from trigger points/hypertonic/painful Glute meds (similar referall pattwrn to sciatica) that act up during or after squats who lax ball their Glute meds just before squats. That’s a specific procedure to answer a specific question with a specific answer - that’s good science (in a general sense)