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It's that time of the year... Let's get SCARY STRONG! + Free Suppzzzzz

the rogue football bar someone mentioned is much higher quality thatn the xtreme monkey one, but the xtreme monkey one is also a lot cheaper. for home use i couldn't justify the cost of the rogue.
 
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Week 1 went awesome... We'll call it Confessions of the Squataholics. Thanks to Mr. Kabuki Strong himself, Chris Duffin for the help! Week 2 we killed it ironing in our bench press technique and our carb intake.

This week, I'm throwing you a curve ball. When we think of "strength and size", one thing that is often forgotten is General Physical Preparedness aka Conditioning aka the nasty "c-word"....CARDIO! In addition... we will discuss the role of dietary fat in strength and conditioning.

To enter: All you have to do it post up SOMEthing that will help us get scary strong. Post daily, hourly, minutely(?)!

This weeks topics are Cardio for Strength and Dietary Fat!

This week, I've enlisted the help of one the hottest up-and-coming strength and conditioning coaches in the North East, and Team USPlabs metalhead... Rob Saeva.

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He will be stopping in for the next week to assist wherever possible.

As if that's not enough.... EVERY post enters you into a random lottery to win free supps. This weeks supp stack:

1 bottle of ModernPROTEIN (BEST Vanilla EVER) // ModernCREATINE // Barbell Club T-Shirt

ENTER NOW - Post your cardio for strength and dietary fat intake tips!​

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You may enter as many times as you’d like; DAILY entries = MORE chances to win!

THREE (3) winners will be randomly selected on 10/22/15 for round 3. They will each receive a full USPlabs Hookup (one bottle of USPlabs ModernPROTEIN (Vanilla), one bottle of ModernCREATINE, one Barbell Club t-shirt)!

(Winners will be announced in this thread. Winners must submit information within 5 days of selection. 18+ ONLY please. US Shipping Address’ Only. We are not responsible for packages that do not make it to their final destination. No purchase necessary. Void where prohibited.)

REF#AM15-SCARYSTRONG3
 
Coincidently I've been upping my conditioning work over the last several weeks by working on post workout (weights) speed rope, sprints and weighted carries. Traditional, long, slow, boring cardio I avoid like scurvy (eats an orange)
 
Fat is not the enemy. I feel like most of us know that around here, but it's incredibly frustrating when you talk to/with medical professionals who are still stuck in the stone age and give horrible, horrible advice to patients, who then parrot it to others. My family doctor that I grew up with told me to lose weight I'd have to stop lifting heavy and start lifting light weight for more repetitions. He then went on to talk about how he had only eaten _____ for the day (which was like 400 calories or so; can't remember what it was, just remember doing that math on it at the time) and that he rode his bike like 12 miles to work that day instead of driving.

Anyway, when setting up your macros, fat is important for hormones to stay at optimal levels and a whole lot of other activities/conversions going on in the body. There are a ton of great sources for it and it's easy to switch them up, just as it's easy to get in extra calories this way when desired for bulking (enter natural peanut butter, EVOO/EVCO, etc.).

As for cardio, I've found that sprint work via basketball has been great at helping me maximize hamstring strength of all things on my lifts.
 
HIIT must be utilized for cardio strength
too many benefits not to use it
Here is a great podcast explaning HIIT in detail and its benefits:

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Dietary fats are essential, Most people do not get enough adequate fats in their diet. The body can run off protein and fat alone. I would always suggest at least 20% of your diet coming from dietary fat for proper hormone and testosterone function.
 
Dietary fat...be all like
 

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The Solution said:
Dietary fats are essential, Most people do not get enough adequate fats in their diet. The body can run off protein and fat alone. I would always suggest at least 20% of your diet coming from dietary fat for proper hormone and testosterone function.
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I function better on higher carbohydrate/protein/lower fat. I'm genetically built this way. In some people, the type of fat doesn't matter.
 
USPlabsRep said:
I function better on higher carbohydrate/protein/lower fat. I'm genetically built this way. In some people, the type of fat doesn't matter.
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Agree, i know my coach runs very well on high fats and lower carbs. anything over 100-150g of carbs and he gets lethargic, tired, and bloated. In his offseason his fats get upward to 150-170g daily. Just goes to show how the human body is not a textbook!
A lot of Dave Palumbo's clients use a higher fat approach as well. On the other hand Chris Aceto likes to go higher carb and lower fat (like yourself) just got to find what works best for you!
 
Yeh, I believe dietary fats are customed to the individual, I find that I function well on a moderate to high intake. If I got too low I get very cloudy feeling and find it hard to focus on anything, I also notice more aches and pains when going low fat. My gf however if she even goes slightly over moderate you can tell a difference almost immediately. Play with the numbers and see what works for you.
 
As far as cardio goes, I know we all hate it, but I have found it essential even in bulking and strength training. Adding muscle is all great but you also have to realize the added stress that muscle is going to require from your cardiovascular system. Pumping blood to even 5 lbs more of muscle takes a lot more energy. HIIT cardio has worked best for me at only 2-3 times a week I can feel my endurance go up and only have been doing it a couple months ive noticed a significant change in body composition as well.
 
[video=youtube;WYns5vR3QuQ]https://www.youtube.com/watch?v=WYns5vR3QuQ[/video]
 
Fat stores can contain more than 50 times the amount of energy contained in carbohydrate stores. A person with a body mass of 80 kg and 15% body fat has 12 kg of fat (see table 7.1). Most of this fat is stored in subcutaneous adipose tissue, but some fat can also be found in muscle as intramuscular triacylglycerol (IMTG). In theory, fat stores could provide sufficient energy for a runner to run at least 1,300 km.
 
HIIT, by contrast, is anaerobic: The work intervals don’t rely exclusively on oxygen, and are fueled mostly by stored carbohydrates. (Counterintuitively, HIIT makes you breathe harder, and burns more fat, than steady-state cardio.
 
Thanks USP for the win!
 
for srtength I enlist hiit on the bike and lots of loaded carries. Get heavy stuff and move it from point a to point b...

Dietary fat get your intake from meats and eggs and fish. Minimum 40g a day when cutting, 70-100g when bulking recomping, under 30g on carb refeed days. Over 150g on keto
 
I think lower intensity cardio has been overly demonized.

Proper training should incorporate all domains during the course of the year imo.

I've built my base of cardio over the year and while it didn't pay dividends immediately it has allowed me to increase quality and volume in my training.

I think all forms have their place depending on goals, availability, and time in the training year.

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bolt10 said:
I think lower intensity cardio has been overly demonized.

Proper training should incorporate all domains during the course of the year imo.

I've built my base of cardio over the year and while it didn't pay dividends immediately it has allowed me to increase quality and volume in my training.

I think all forms have their place depending on goals, availability, and time in the training year.

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I always warmup with 10-15 minutes on the bike. "Never get under the bar without having broke a sweat first"
 
Farmers walks superset with lunges!
 
If people complain they do not get enough at in their diet, peanut butter is cheap, effective, and tastes delicious. Not to mention it goes on a ton of food sources.

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I usually do my HIIT cardio 1st thing in the morning and lift in the evenings after a quick foam roll. I find that if I do both in the same session the quality of either just isn't as good.
 
I can't lie it's a struggle to get my HIIT before work because of how long the sweats last! I'm talking 90mins post. Can't have it in the clinic lol

I will say Low intensity in the evenings don't keep me awake but the time commitment to be effective is a chore. Gotta commit between one or the other for me
 
Great responses so far, love the cardio tips.

By the way winners, I have all of your PMs. Thank you!
 
HIIT workouts tend to burn more calories than traditional workouts, especially after the workout. The post-exercise
period is called “EPOC”, which stands for excess postexercise oxygen consumption. This is generally about a 2-hour period after an exercise bout where the body is restoring itself to pre-exercise levels, and thus using more energy. Because of the vigorous contractile nature of HIIT workouts, the EPOC generally tends to be modestly greater, adding about 6 to 15% more calories to the overall workout energy expenditure.
 
Fat makes up the outside layer of all the cells in the human body. the lipid layer is composed of omega 3 fats making the cell sensitive to insulin. This helps energetic metabolism and less inflammation. Inflammation leads to improved recovery on a day to day basis.
 
HIIT has the ability to:
drop your blood pressure, improve metabolism & VO2 max — a measure of the maximum amount of oxygen your body can process — goes up.
 
Bob with the cookies! DAMN
 
6 sprints 6 days a week, for 6 weeks. Excellent protocol to jump start the metabolism, get cardio benefits and maintain strength:

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Getting enough dietary fat in isn't an issue but having the occasional peanut butter addiction resurface can be problematic, lol...
Over the years I've found that I do better on the mod to higher carb diet as well... So much wasted time trying to do low carb CKD's or Iso caloric style diets, bleh.
 
schizm said:
Getting enough dietary fat in isn't an issue but having the occasional peanut butter addiction resurface can be problematic, lol...
Over the years I've found that I do better on the mod to higher carb diet as well... So much wasted time trying to do low carb CKD's or Iso caloric style diets, bleh.
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I feel ya on that! Respond extremely well to carbs
 
Over the past year I have developed a severe peanut butter allergy, so that hurts a lot especially when it come to trying to bulk cheap..
 
Last year I added in a crossfit workout 3 days a week and that really helped kickstart some fatloss while keeping the muscle on, also a good way to add some competition into the workout. But no kipping.....
 
willyb87 said:
Last year I added in a crossfit workout 3 days a week and that really helped kickstart some fatloss while keeping the muscle on, also a good way to add some competition into the workout. But no kipping.....
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Smart. If you find a decent CrossFit gym, you're good to go.

So you're doing strength work on the side, with CrossFit for conditioning?
 
willyb87 said:
Over the past year I have developed a severe peanut butter allergy, so that hurts a lot especially when it come to trying to bulk cheap..
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Avacado's, Oil's, Whole Eggs
These should be your best friends. A lot of people avoid Peanut Butter because they have no portion control
 
borobulker said:
Smart. If you find a decent CrossFit gym, you're good to go.

So you're doing strength work on the side, with CrossFit for conditioning?
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I was doing a custom split then adding in crossfit where I could 3 days a week. Didn't really have an actual CF gym but I had a friend that has been doing crossfit for quite awhile that would set up workouts. I usually break my workouts up and go twice a day if I did legs id do a crossit routine in the AM with some leg variations in there then lift heavy that night.
 
yea looks like another shot of the same 'za i was commenting on. you cook it in a regular oven or you got something fancy? are you a chef by trade?
 
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