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  1. scherbs

    Stuck at 225. Added cardio and still stuck at 225. Need advice.

    I am totally ready to get flamed for this, but I need to say it: Maybe 400’s isn’t optimal from your perspective, but it is clinically fine. You aren’t going to die from (in your option) suboptimal testosterone and, even if it is below range, it’s just a number. Rather than spend $1400 a year...
  2. scherbs

    High GI carbs other than post workout seem to bloat the **** out of me.

    Umm-no. Any food has an impact on insulin
  3. scherbs

    Improving running: Steady state or walk/run?

    To get the metabolic adaptations spoken of above, lifting will not get your Heart rate high enough. You don't need to 'sprint' per se, but you gotta get to 80-90%
  4. scherbs

    Improving running: Steady state or walk/run?

    Actually yes-I always differentiate my workouts for all of my athletes. Even those who start unable to complete a mile benefit from intense (80%-90%) intervals. You are moving-that is a great start. You came into this thread wanting advice on how to run faster and I gave it to you. No matter how...
  5. scherbs

    Improving running: Steady state or walk/run?

    And 20 years of highly successful running and coaching (in my case) plus a certification as a USA track coach would disagree. Is it more effective than nothing-yes. Is it the most effective, no. Will it work for your purposes, sure. I am sorry, I was under the impression that you wanted...
  6. scherbs

    Improving running: Steady state or walk/run?

    Yes and no-For running purposes, running at "Interval Pace" for short durations is pretty close to HIIT. If you are talking about what is essentially a broken jog, that will still work, but be far less effective
  7. scherbs

    Running on Legday

    Please only do so after-there is little benefit to rolling before. If anything, it might increase injury risk
  8. scherbs

    Improving running: Steady state or walk/run?

    As my former assistant coach liked to say: "fast pace, slow pace, any pace is better than none at all"
  9. scherbs

    Running on Legday

    Moreover, unless you make your living off of your training, it really isn't that crucial that you train "optimally". If you want to run, run
  10. scherbs

    Running on Legday

    Separated workouts shouldn't greatly impact you. You slightly increase your chance of injury while running, but listen to your body & stop if you find your running form getting sloppy
  11. scherbs

    Improving running: Steady state or walk/run?

    For your intervals, go as hard as will allow you to speak in broken sentences (you should be breathing hard during your work intervals). Steady state running you have heard correctly-easy enough that you could have a conversation (I have my athletes talk to each other or-if they are alone-recite...
  12. scherbs

    Improving running: Steady state or walk/run?

    Ideal week (and this is from an ultramarathoner and running coach's perspective) would be 1 interval, 1 steady state as you have been doing, 1 steady state a bit longer)
  13. scherbs

    Improving running: Steady state or walk/run?

    I can't speak to the app, but if you can complete a 5k and are looking to improve your speed, then mixing in interval work (1-2 times a week) along with steady state work is the most effective
  14. scherbs

    VOTE! Which is the best supplement for cutting?

    Wow-really hope the OP found what he was looking for: 7 years ago
  15. scherbs

    Are bro splits really that bad

    Thib's use or non use of PED's doesn't affect whether or not his program is effective. By your logic, we should all be shopping for sick, out of shape doctors to help us get healthy. "What does a healthy doc know about being sick". . .
  16. scherbs

    SUGAR!!!

    HS and college-both. You are on the right track with time needed for any appreciable impact of a genetic mutation with respect to dietary impact. Paleo, however, has too many fatal flaws for me to consider it a reasonable diet approach: 1) it has a fairly arbitrary and strict set of standards...
  17. scherbs

    SUGAR!!!

    Ummmm Not going to weigh in at all on the merits of paleo eating, but as a history teacher, I have to correct your blatant anachronism Gladiators ate their porridge about 10,000 years after the Paleolithic era ended.
  18. scherbs

    Cardio options

    No, actually burning calories has a direct causal impact on losing weight, thus not an intermediary catalytic effect. Not arguing the logic of reducing intake first, cardio second-that is definitely the way to go. I am just trying to point out that if you are going to reply to 10+ threads with...
  19. scherbs

    Ho to deal with lactic acid buidup, sore stiff legs?

    Still not "lactic acid" causing it-which was my point. Yes, deficiencies can play a role, but through inhibiting recovery of the micro-trauma caused by training.
  20. scherbs

    Ho to deal with lactic acid buidup, sore stiff legs?

    It's not lactic (or Latin for that matter) acid causing soreness, it is muscle damage. Supplementation is unlikely to fix the problem, as suggested above, foam roll and do mobility work
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