What supplement recommendation can you make for an active 35 yr old male?
Hey mark,
Aside from protein and multivitamin, what supplementation recommendation can you make for an active 35 yr old male?
I don't. I believe in more compound movements that are primal, not those open chain movements. BUT it works for him!
What are the best recovery techniques you use or suggest to your clients?
recovery is obviously important but some techniques are superior to others. What are your best suggestions?
Bro science. It isn't bad at all and fat will blunt the insulin spike from carbs unless in a huge bolus. And at the end of the day, caloric balance is the main issue anyway
Chewing food vs. Drinking food
Is there any difference between drinking eggs and oats from eating them? I've been drinking this meal every morning for a week now.I have noticed that I'm more Hungary for my second meal, but was wondering if your body reads it the same as chewing it as asolid
There is less of the digestive process involved. While results will be the same, hunger may differ. Chewing is a part of the process that helps signal a fed state
You need to EAT MORE, period...don't worry about timing until you eat more. See www.massdiet.com.
Business Question
With all of these retail companies closing stores, do you think brick and mortar businesses will eventually become obsolete?
I actually think it will be a huge opportunity to get into B&M with the right business model, and I plan on doing that!
I think this will do well for you!
Day 1: Push Lower Body
Pillar Prep (https://www.youtube.com/watch?v=eCl0Yzibap4)
Movement Prep: World’s Greatest Stretch, Inch Worm/Walkouts, Mini band lateral and linear
1 set Leg Extension x 10 not near failure
1 set Leg Curl x 10 not near failure
1 set Hyperextension x 10 not near failure
Goblet Squats: 3 sets of 8 not near failure and work mobility at bottom of movement
Front Squats
Work up in weight pyramid Style, not to failure. So if you do 135:
45 x 10
95 x 8
115 x 8
135 x 6
Side Lunges (can be weighted or not weighted)
3 x 6-8 per side
Unilateral Leg Press
3sets x 8 reps each leg, no back rounding, controlled
Bilateral Leg Press
3sets x 15 reps, no back rounding, controlled
Hack or V-Squat
3sets x 15 reps
Standing Calf Raise
3 x 15
Finish with Tabata
Always do cardio separate from weights and tabata
TABATA done immediately PWO:
20 seconds AS HARD AND FAST AS YOU CAN AT THE HIGHEST LEVEL YOU CAN. Try to induce vomiting from output. Go 120.
10 seconds recovery
20 seconds work
10 seconds recovery
Do this 8 times for a total of 4 minutes post training
IMMEDIATELY after this consume carb 10/MTS Whey shake
https://www.youtube.com/watch?v=DETy91pui08
https://www.youtube.com/watch?v=DXwZWzES6Y8
Day 2: Chest and Triceps
Pillar Prep (https://www.youtube.com/watch?v=eCl0Yzibap4)
Movement Prep: World’s Greatest Stretch, Inch Worm/Walkouts, Mini band lateral and linear
1 set Pushups x 10 not near failure
1 set Lateral Rasie x 10 not near failure
1 set Triceps Pressdowns x 10 not near failure
Unilateral One-Sided Chest Press
Progress in weight for 3 sets of 6-10
Unilateral Dumbbell Chest Press
Progress in weight for 3 sets of 6-10
Bilateral Dumbbell Chest Press
Progress in weight for 3 sets of 6-10
Superset Fly Finisher
With
Cable Crossovers
4 sets of 8-15 reps
Machine Chest Press
Progress in weight for 4 sets of 6-10
Triceps Pressdowns
3 x 10-15
Cable Skullcrushers
3 x 10-15
Workout video here: https://www.youtube.com/watch?v=2FwsG9o-ZOg
Finish with Tabata
Always do cardio separate from weights and tabata
TABATA done immediately PWO:
20 seconds AS HARD AND FAST AS YOU CAN AT THE HIGHEST LEVEL YOU CAN. Try to induce vomiting from output. Go 120.
10 seconds recovery
20 seconds work
10 seconds recovery
Do this 8 times for a total of 4 minutes post training
IMMEDIATELY after this consume carb 10/MTS Whey shake
https://www.youtube.com/watch?v=DETy91pui08
https://www.youtube.com/watch?v=DXwZWzES6Y8
Day 3: REGEN
Pillar Prep (https://www.youtube.com/watch?v=eCl0Yzibap4)
20 minutes Low Intensity Cardio, LOW (can be a simple walk or bike ride)
Day 4: Lower Body Pull
Pillar Prep (https://www.youtube.com/watch?v=eCl0Yzibap4)
Movement Prep: World’s Greatest Stretch, Inch Worm/Walkouts, Mini band lateral and linear
1 set Leg Extension x 10 not near failure
1 set Leg Curl x 10 not near failure
1 set Hyperextension x 10 not near failure
1 set Lat Pull Downs x 10 not near failure
Goblet Squats: 3 sets of 8 not near failure and work mobility at bottom of movement
Deadlifts
Work up in weight pyramid Style, not to failure. So if you do 135:
45 x 10
95 x 8
115 x 8
135 x 6
Single Leg Romanian Deadlift
3 x 8
Leg Curls
3 x 10
Seated Calf Raise
4 x 6-15
Finish with Tabata
Always do cardio separate from weights and tabata
TABATA done immediately PWO:
20 seconds AS HARD AND FAST AS YOU CAN AT THE HIGHEST LEVEL YOU CAN. Try to induce vomiting from output. Go 120.
10 seconds recovery
20 seconds work
10 seconds recovery
Do this 8 times for a total of 4 minutes post training
IMMEDIATELY after this consume carb 10/MTS Whey shake
https://www.youtube.com/watch?v=DETy91pui08
https://www.youtube.com/watch?v=DXwZWzES6Y8
Day 5:
Shoulders and Triceps
Pillar Prep (https://www.youtube.com/watch?v=eCl0Yzibap4)
Movement Prep: World’s Greatest Stretch, Inch Worm/Walkouts, Mini band lateral and linear
1 set Lateral Raise x 10 not near failure
1 set Front Raise x 10 not near failure
1 set Hyperextension x 10 not near failure
Cable Lateral Raise
4 x 8-15 each side
Cable Rear Delt
4 x 8-15 each side
Standing Dumbbell Shoulder Press
Work up in weight pyramid Style, not to failure.
45 x 10
95 x 8
115 x 8
135 x 6
Cable Shrugs
3 x 15
Triceps Pressdowns
3 x 10-15
Cable Skullcrushers
3 x 10-15
Finish with Tabata
Always do cardio separate from weights and tabata
TABATA done immediately PWO:
20 seconds AS HARD AND FAST AS YOU CAN AT THE HIGHEST LEVEL YOU CAN. Try to induce vomiting from output. Go 120.
10 seconds recovery
20 seconds work
10 seconds recovery
Do this 8 times for a total of 4 minutes post training
IMMEDIATELY after this consume carb 10/MTS Whey shake
https://www.youtube.com/watch?v=DETy91pui08
https://www.youtube.com/watch?v=DXwZWzES6Y8
Day 6: Back and Biceps
Lat Pulls Downs WIDE GRIP
4 x 6-15
Lat Pulls Downs CLOSE Grip
4 x 6-15
Machine Row (Hammer Hi Row or Similar)
4 x 6-15
Unsupported One Arm Row
4 x 6-12 Pyramiding in weight like squats
Cable Low Rows
4 x 6-15
Hyperextensions
4 x 6-15
Machine or Free Weight Preacher Curls
4 x 6-15
Rope Hammer Curls
4 x 6-15
Finish with Tabata
Always do cardio separate from weights and tabata
TABATA done immediately PWO:
20 seconds AS HARD AND FAST AS YOU CAN AT THE HIGHEST LEVEL YOU CAN. Try to induce vomiting from output. Go 120.
10 seconds recovery
20 seconds work
10 seconds recovery
Do this 8 times for a total of 4 minutes post training
IMMEDIATELY after this consume carb 10/MTS Whey shake
https://www.youtube.com/watch?v=DETy91pui08
https://www.youtube.com/watch?v=DXwZWzES6Y8
Day 7: REGEN!
Day 8: REPEAT CYCLE
FOR ABS, HIT THEM 2-3X a week. Some options:
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