What do you drink Intra workout?

Im not necessarily a "more is better" person. Through trial and error Ive found I respond favourably to "more often is better", as in I prefer lower volume sessions but more frequently.
 
Nac said:
Im not necessarily a "more is better" person. Through trial and error Ive found I respond favourably to "more often is better", as in I prefer lower volume sessions but more frequently.
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My program is 2x a week of bench, squat and OHP, with 1 of those days including DL.

With accessories and other stuff, 4x per week nails the brunt of the work but I sometimes throw in a 5th day for power amd plyo
 
Jiigzz said:
My program is 2x a week of bench, squat and OHP, with 1 of those days including DL.

With accessories and other stuff, 4x per week nails the brunt of the work but I sometimes throw in a 5th day for power amd plyo
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Its just a stupid mental block thing. Ive run stuff like HST, madcow, etc etc before and just plain didnt enjoy the 3-day-thing. Id rather do 1 set of bench every day than 7 sets once per week, just to illustrate the extremes.

The 4-day FT protocol does look good. Like, alot more extensive and much more up my alley than the more simplistic HST. I much prefer nonlinear/DUP to linear periodisation.
 
Nac said:
Im so (self)brainwashed on the benefits of 5-7 day protocols that a switch to a 4-day would require a major leap of faith. Can you relate to this at all? It might give me the confidence to take the plunge lol
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I used to train 6-7 days a week, for hours, drop sets, bands all types of cool stuff, but I wasn't getting bigger. I got cut up, looked great, but it didn't reflect the work I was putting in. Now I train less volume, rest more, and do much much less cardio, and I'm stronger, bigger and honing in on better conditioning. Everyone is different, but hitting every muscle three to four times a week and doing it with intensity will wipe you out. The first couple days you almost feel cheated because the volume is so much less, but Over the course of the first week after you hit the same groups over and over, you just couldn't possibly train another day if you wanted to. Definitely worth trying out at some point. The_solution made some great points about intensity vs volume and DC training as well.
 
Nac said:
Im so (self)brainwashed on the benefits of 5-7 day protocols that a switch to a 4-day would require a major leap of faith. Can you relate to this at all? It might give me the confidence to take the plunge lol
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The science says that at least twice a week, with a minimum amount of volume for that week - is all you need, and more doesn't do more. Schoenfeld, Zourdos, Israetel, and Loeneke have done the most work on this recently, IIRC. Luke Sandoe recently said that Ronnie Coleman only hit a muscle group twice a week, but I can't verify that as I don't follow BB'ing (Other than listening to some related podcasts).

I used to do the '6 on, 1 off' deal (age 49 now - started at 45) and that's when I developed Golfer's and Tennis Elbow. Then I switched to a 1 day full body training, 2 days LISS/MISS/HIIT (whatever I feel like doing that day) - Repeat (so you're lifting E3D) and I never felt better. I feel I could even back it down if I wanted. This also has you doing 'something' 7 days a week to scratch that itch if you 'need' constant training, mentally.

I'd give it shot. As long as you hit a minimum intensity (70% 1 RM, maybe 60% I forget), and minimum volume (10-12 sets total for the week, per muscle group) - all the egg heads say you'll gain. I have certainly seen that born out.
 
Also depends on if your training is AAS assisted.
For me being all natty, I have noticed as I got older I need more off time to continue to progress. in my 20's I could hit 5x a week, in my 30's 4x a week and since I was about 42 I move to 3x a week. I think everyone is different and you have to experiment a little and stick with something for 8 weeks to really know. and of course mix up your lifts every 8 weeks.
3x a week HST is my sweet spot. in the winter when I have more time I will go up to 4x a week A/B split, but the weekly volume is about the same.
Cant forget that Diet is still key!
 
The Solution said:
The problem is. People think more is better, that is not always the case. Have you ever heard of DC Training? If you actually train 100% balls to the wall, and jack your intensity up you can't train 5-7 days or you will feel like death. kbayne has some good information about Dante and DC training and when you put it into perspective and focus on beating the progress book it will beat the living hell out of you.

Anyone can do high volume and train at lower intensities all day long. Try adding a rep, adding weight, and throwing in intensity techniques that will cripple you and it is a different ballgame. I actually prefer to train 4x a week, with 3 rest days they are much needed and I look forward to them for how hard I push in the gym.

Just some food for thought.. Intensity > Volume wise words from Dorian Yates. May want to look into it and try it out. Not saying you do not train hard, but I think a lot of people underestimate the word "intensity" and how hard that actually is. Sometimes it takes someone to show them how hard they need to train to reach that level.
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I am a loyal diciple of Dorian Yates ?.
I wasnt able to walk or run like normal kids before i started lifting. I wasnt able to walk straight like normal people.

I saw Dorian's videos and i started lifting at my home.
A little off topic, sorry.
I was around 60kg at the beginning and slowly i build my physique.

I dont look like a bodybuilder but now i am able to walk, jog and even sprint.
Invalid Link Removed

Not show off but just wanna share my picture as i respect The Solution very much like i respect Mr Dorian Yates.
 
The Solution said:
The problem is. People think more is better, that is not always the case. Have you ever heard of DC Training? If you actually train 100% balls to the wall, and jack your intensity up you can't train 5-7 days or you will feel like death. kbayne has some good information about Dante and DC training and when you put it into perspective and focus on beating the progress book it will beat the living hell out of you.

Anyone can do high volume and train at lower intensities all day long. Try adding a rep, adding weight, and throwing in intensity techniques that will cripple you and it is a different ballgame. I actually prefer to train 4x a week, with 3 rest days they are much needed and I look forward to them for how hard I push in the gym.

Just some food for thought.. Intensity > Volume wise words from Dorian Yates. May want to look into it and try it out. Not saying you do not train hard, but I think a lot of people underestimate the word "intensity" and how hard that actually is. Sometimes it takes someone to show them how hard they need to train to reach that level.
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I think at one point, we all used the mentality of more is better. I always used to be the extreme high volume guy using numerous intensity techniques.

DC has certainly changed my mindset on all aspects of training. All about progressive overload and beating the log book in order to make progress. If you aren't in tune with your body and its ability to recovery from session to session, you bet your ass you'll burn out quicker than a lit match if using DC or any other high intensity training program. I've personally experienced this twice myself from thinking I could handle more than I was capable of. Because of this, progress stalled, motivation took a dive, and I had to take full weeks off of training.

And I'm not saying one training style is for everyone, but find a program where you're able to utilize progressive overload, and you'll start seeing better results from a strength and size standpoint.

Nac said:
Im not necessarily a "more is better" person. Through trial and error Ive found I respond favourably to "more often is better", as in I prefer lower volume sessions but more frequently.
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I agree. Low volume, high frequency, high intensity.

Dorian was ahead of his time when he trained with this style.
 
The Solution said:
No real point in having a shake and then a meal 45-60 minutes later. The overlap of food (From the shake) is still digesting so the need for an instant meal so fast after a shake is unnecessary from a MPS Standpoint (muscle protein synthesis). Just go home and have a meal, assuming you had a pre-workout meal or a peri-workout beverage to properly fuel training.
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Yeah unless your having trouble adding size/eating. It can be a good window to super compensate cals but even with a solid intra protocol, you've got a decent post workout window.
 
The Solution said:
There are a lot of factors to just say what is "best" that is too much of a blanket statement. You need to take into account pre-workout nutrition before taking anything intra-workout. For most gym trainees they can get away with just water intra-workout if they fuel for their workout properly.

There are a couple situations where utilizing a BCAA Beverage or carbs may be necessary:

1) If you are someone who must train upon waking (Fasted) and cannot perform optimally on a full stomach. Therefore something like HBCD/Karbolyn + BCAA's would be an ideal choice. BCAA's are instantly digested and therefore will kick you out of the overnight catabolic state. The Carbs will help power through a session as they are the main source of glycogen in our body for fuel.

2) You may also benefit from intra-workout carbohydrate consumption if your training sessions are very high in volume, intensity, and length. Crossfit athletes, or those spending 90-120 minutes in a gym. Now this could be different for someone who may train DC style and very intense for 60 minutes. If they have excessive calories to play around one (pending their goal cutting or bulking) then some extra carbs may not hurt for added fuel of what is lost during training. Sometimes when cutting not everyone has that leeway.

3) endurance athletes that exercises for long durations (runs, bike rides etc) drinking a carbohydrate or BCAA/Endurance beverage could help sustain energy levels for their events.

For most individuals that do have a pre-workout meal most chances are food will still be overlapping into the post-workout period/window and therefore the need for more BCAA's are carbs won't be necessary in the grand scheme of things. The biggest factor is total calories in the 24 hour period, and also setting up your training for an optimal environment (rich in carbs for pre/post workout meals). Plus lets also factor this.. BCAA's are free form of aminos aka Protein. If you are meeting protein intake in the 24 hour period, not training fasted, not training for endurnce based events or for very long periods of time. You could possibly do without any of them.

What I do:
Training upon waking: Ergonine + 10-14g BCAA + 30-50g of carbs (HBCD)
Afternoon or at night I will take Ergonine for performance/endurance benefits + Carbs (HBCD) and then have a rich post-workout meal in carbs. Pre-workout I can't stomach much, so i rely on powdered carbs to sustain my energy throughout the workouts.

products I would use in these scenarios:

BCAA's:
Xtend Perform / Xtend
Core ABC
Omega Strive
Granite Aminos
AEN Intrabolic

Carbs: (this will be personal depending, some people don't stomach malto/dextrose too well)
Glycofuse (HBCD)
Bulk HBCD
Karbolyn
MTS Carb-10
Waxy Maize
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What is HBCD?
 
Distilled Water said:
2 scoops (1serving) MPA pharmgrade is at the core of my intra.

I'll add vitargo or hbcd depending on goals
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I just looked up pharmgrade. That's a good product. I like his attention to detail. Matt Porter always has good stuff and great info. I might need to try this when I get some coins together
 
EMPIREMIND said:
I just looked up pharmgrade. That's a good product. I like his attention to detail. Matt Porter always has good stuff and great info. I might need to try this when I get some coins together
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Its okay but I still think peptides would be better like whey or casein .
 
Distilled Water said:
Hydrolized Casienate(sp?) is superior to everything but taste like absolute garbage and is expensive!!!!

Plus pharm grade is MUCH more than just aminos
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It's amino acids (EAAs and BCAAs with high-leucine content), PA, and coconut water/powder, right?

I like either EAAs with extra leucine or something like WPH with extra leucine. The PA in there is pretty cool too, but it seems pretty expensive, like $70/30servings.
 
muscleupcrohn said:
It's amino acids (EAAs and BCAAs with high-leucine content), PA, and coconut water/powder, right?

I like either EAAs with extra leucine or something like WPH with extra leucine. The PA in there is pretty cool too, but it seems pretty expensive, like $70/30servings.
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He uses AjiPure aminos (pharmaceutical grade) and 800mg PA (mediator) the trademark for both products ensuring highest quality.

There's debate over quality of some amino products etc. this almost ensures top quality. Plus it doesn't taste bad lol. The hydros are great but sipping on them for 45-90 min sucks. Does that make me a wussy hahaha
 
Distilled Water said:
He uses AjiPure aminos (pharmaceutical grade) and 800mg PA (mediator) the trademark for both products ensuring highest quality.

There's debate over quality of some amino products etc. this almost ensures top quality. Plus it doesn't taste bad lol. The hydros are great but sipping on them for 45-90 min sucks. Does that make me a wussy hahaha
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Haha, nothing wrong with wanting to drink something that tastes good, or at least not bad IMO. Mediator is expensive, and I guess if you're really limiting calories and/or fat, it makes PA much more approachable/feasible than lecithin granules.
 
muscleupcrohn said:
Haha, nothing wrong with wanting to drink something that tastes good, or at least not bad IMO. Mediator is expensive, and I guess if you're really limiting calories and/or fat, it makes PA much more approachable/feasible than lecithin granules.
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For the general gym rat, yeah I'd skip PharmGrade.

However, when dieting or competing Pharmgrde would ,IMO, lend itself extremely beneficial. Plus with 100gr HBCD covering the hydros or regular EAA/bcaa is easier
 
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