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Random health and exercise thoughts - Page 1892

post #28366 of 48553
i cannot stop eating this new proton sludge. i'll have to look into the pb2 stuff since i've seen it around for use in different cut-friendly recipes but it tastes great with both skippy and natty pb.

edit: pb2 on amazon.ca = 17$. pb2 on amazon.com = 4$. facepalm.gif canada
post #28367 of 48553
Can someone give me a TL;DR explanation of hypertrophic training, if it works and why it's better than say 5 X 5 or Starting Strength?
post #28368 of 48553
Quote:
Originally Posted by TRINI View Post

Can someone give me a TL;DR explanation of hypertrophic training, if it works and why it's better than say 5 X 5 or Starting Strength?



Yes it works, it's better then 5x5 because it gets you more muscle growth. Basically get strong in the 8-12 rep range with short rest periods on movements where you feel the muscle you want to grow working.
post #28369 of 48553
Quote:
Originally Posted by TRINI View Post

Can someone give me a TL;DR explanation of hypertrophic training, if it works and why it's better than say 5 X 5 or Starting Strength?

"better" will depend on the context, your goals, etc.

speaking very extremely generally, hypertrophy training features higher volume and higher frequency than strength training. there is more of a focus on getting the reps/volume in than there is on pushing up the weight on a particular movement like in strength training. movements are chosen with this in mind; in strength programs you will see a lot of movements that mimic or replicate certain ranges of motion of the squat/bench/deadlift in order to make those big movements stronger. in hypertrophy programs you won't see as much of this and you'll see much more accessory stuff like extra sets of curls, shrugs, etc. added instead.

hypertrophy training "works" just as well as strength training, as long as you are focused on progression. the issue with hypertrophy training is that people tend to get carried away by doing too much volume, too much frequency, and/or not ensuring proper recovery. there's also a tendency to major in the minor details with hypertrophy training. the reason starting strength / 5x5 / whatever gets pushed on everyone is because its literally nearly dumb-proof in terms of ensuring the trainee focuses making progress instead of shit like "should i do 4x10 cable curls or 5x8 preacher curls." with that being said, if you are reasonably intelligent in how you go about things, there's nothing saying you can't succeed with a hypertrophy training program.

i personally think things like "strength training" and "hypertrophy training" are largely misnomers. guys get huge doing strength programs, and guys get stronger on hypertrophy programs, so do both. certain movements simply "work better" in particular rep ranges more than others and end up complementing eachother very nicely. use this to your advantage and incorporate both strength and hypertrophy elements into your training.
post #28370 of 48553
Quote:
Originally Posted by jarude View Post

i cannot stop eating this new proton sludge. i'll have to look into the pb2 stuff since i've seen it around for use in different cut-friendly recipes but it tastes great with both skippy and natty pb.

edit: pb2 on amazon.ca = 17$. pb2 on amazon.com = 4$. facepalm.gif canada

Yeah, protein sludge is highly addicting. 

If you want to go lower on the cals ny not including peanut butter, just try making the one I posted in recipes thread again. If you've got a decent mixer, you should be able to do it. 

 

Any decent casein powder (I use ON) blended with 0.4-0.6 cups (1-1.5 dl) of water per 30 g powder will also do the trick. Just mix it with a spoon in a bowl, add some stevia, cinnamon, cocoa, mint, or whatever flavor you want and put it in the fridge for at least 30 mins. Take it out in it's like a jelly-ice cream. Water and protein and basically nothing else.

post #28371 of 48553
Got my new singlet in. XL and it fits. Dat feel.
post #28372 of 48553
Quote:
Originally Posted by conceptionist View Post

Yeah, protein sludge is highly addicting. 
If you want to go lower on the cals ny not including peanut butter, just try making the one I posted in recipes thread again. If you've got a decent mixer, you should be able to do it. 

Any decent casein powder (I use ON) blended with 0.4-0.6 cups (1-1.5 dl) of water per 30 g powder will also do the trick. Just mix it with a spoon in a bowl, add some stevia, cinnamon, cocoa, mint, or whatever flavor you want and put it in the fridge for at least 30 mins. Take it out in it's like a jelly-ice cream. Water and protein and basically nothing else.

i tried your sludge multiple times and it just didnt taste very good, but i think that's more my casein than anything else. i just tried my method with my strawberry powder and it wasn't good, but with my chocolate it kicked ass. i'll have to try a chocolate version of yours sometime
post #28373 of 48553
What's the point of casein vs. whey? Just slower absorption? How do you choose when to eat which?
post #28374 of 48553
for some reason, casein fluffs up nicely in the mixer and whey does not, hence why its used in the sludge in particular.

in general though, it doesn't really matter a whole lot... im not really big on pwo nutrition so i tend to lean towards using casein most of the time. whey is usually cheaper though so i buy equal parts whey and casein separately and mix the two.
post #28375 of 48553
casein before bed is popular
post #28376 of 48553
Thread Starter 
Quote:
Originally Posted by shibbel View Post

Multi-Year Weight Training

https://itun.es/us/FA4fE.i[/quote

Oh, iPhone :/
post #28377 of 48553
Quote:
Originally Posted by VLSI View Post

What's the point of casein vs. whey? Just slower absorption? How do you choose when to eat which?

Casein absorbs slower and is thus better suited than whey to eat before bed, since it makes sure your body is supplied with an ample amount of amino acids during the nightly fast... or something like that.

If you're doing leangains fasting, they really recommend eating a slow digesting protein before bed since the fast is extended theoughout the next day. Otherwise you could be catabolic and burn muscle instead of fat. Slower absord protein could be casein, cottage cheese or any meat eaten with fibrous veggies.

Anyway, the only time whey is recommended over casein is for intra or immediate post workout shakes and because it's generally cheaper. I don't like whey at all.
post #28378 of 48553
post #28379 of 48553
I'm cheap. I have whey because of its supposed value as quick absorbing and consume it preworkout. I don't know much about it, but whey should have BCAA's as well which are a popular preworkout / fasting workout supp, so I figure I kill two birds with one stone. If I want a shovel-able protein any other time, I eat greek yogurt or cottage cheese.

I haven't read the article, but a new one showing a link between muscle meat / red meat and plaque formation in arteries is making the rounds out there. It approaches the correlation from a new direction and appears to indicate that intestinal gut flora supported by the consumption of red meat produce an enzyme which combines which the carnitine in red meat to create a compound which binds with cholesterol to form plaques. That is a regurgitation of a summary I read elsewhere.

trolol http://www.youtube.com/watch?v=3_UGs89pjzc
post #28380 of 48553
Quote:
Originally Posted by TKJTG View Post

It's not like all we're taking is nutrients. You ever drink a cup of coffee for a caffeine bump? That's not natural, and it's not a nutrient. Ever take an ibuprofen or an aspirin because your knee was bothering you? I don't think those are considered food products.

Both those are performance-enhancing drugs that are, for some reason, okay to take.

And people take exogenous hormones all the time. Synthroid is an incredibly common prescription and almost every woman takes Estrogen at some point in their lives. Both of those are "Performance-Enhancing".

This is such a dishonest argument.

Yes, it's arbitrary. Just about everything is arbitrary. In the same way that it's arbitrary to say that it might be ok to give a patient a double dose but not a 1000x dose of drug X, it's arbitrary to say that caffeine and aspirin are ok and testosterone is not.
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