Massage Therapy
Marc,
What are your thoughts on Sports Massage Therapy during contest prep and in general? Is it worth the investment? Would you personally recommend anything in its place?
I love it--improves blood flow, works out fascia since it is malleable, and is relaxing. I highly recommend it 1-2x a month as often as you can afford
Creatine, Whey and Kidney Failure
Hey Marc. Sorry for this long question. I went to see a doctor for swelling in my ankles, she initially said it's because I stand on my feet all day. After a blood test, she came back and asked if I take any protein Supplements or creatine. After I told her yes, she was adamant that I discontinue taking them ASAP because my creatinine level were high and I was going to have kidney failure if I don't stop taking them. Would love to here your take since you take a lot of supplements. Thanks Marc.
I would get a second opinion. Not only what this idiot saying is wrong, it is far from what the research proves.
What is your approach to adding calories in after being in a deficit for a long time
If someone has been in a deficit for a long time (say about 20 weeks) what is the best way to go about adding calories in.. some say reverse diet while some say go straight up into your maintance. Just wanted to see your thoughts
Hip flexibility
Giving that you have an athletic background and that your kids are in athletics, and then seeing as how many people have jobs where they sit all day, I've found that my hips are always incredibly tight. I believe it has a lot of reason for my decline in my althetic ability specifically my top end speed and vertical. What are some of the best stretches for your hips or that you have your have your kids do to increase their flexibility range?
Too much vasodilators?
Is it normal to get hemorrhoids when using a pre-work with high amounts of vasodilators (citrulline, agmatine, ect)? Awkward question I know.
They won't be dangerous when in a bolus since the LD50 are VERY high, but it can cause GI distress
Planet fitness
is it possible to make significant gains at planet fitness where there are no 45 lb free weight bar bell , only smith machine-60lb barbell-75 lb dumbbell
It is horrible since you lack squat racks and are forced to do a lot of open chain movements, but it's better than nothing. Join a REAL gym!
You say lifting heavy in most videos is beneficial. However I want to cut, & get big. When do i do cardio? And how is my workout supposed to be? 4-5sets 8-12 reps heavy Or how many sets & reps to get cut and bigger?
Reps Sets Cardio, and regime
Basically, here we go LOL
1) For diet go to www.dropfactorbook.com
2) Workout is usually 60-90 minutes
3) here is a good program
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:
College Major
How much does a specific college major matter for founding / owning your own business. What did you major in and did it help you in your entrepreneurship path you took today?
There are none, you just need to KNOW your business. Experience over all. University is pretty useless
Nighttime training stimulant free
Marc, I'm 42 and workout most of the times in the morning, starting before 6am, but I need to incorporate some night time training due to schedule kids etc. what would you suggest for after 5pm training that is stimulant free, either a specific supplement or ingredients to get a great pump good energy and focus but no stims? Thanks!!!!
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