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The Contreras Files: Volume II
by Bret Contreras -

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Stretching doesn't affect DOMS; hex bar deadlifts are just as good as power lifts; full ROM is better; work that neck; and more research (much of it not-yet published) from the files of Bret Contreras.

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Chris Shugart: @All: I wouldn't get upset at the coaches who've used tempo prescriptions. King and Poliquin brought a lot to the table, and though we didn't need to turn it into an algebra equation, the prescriptions did teach us that tempo matters when it comes to training effect (not many gym goers thought about that at the time.) But the pendulum always swings too far before it settles back to a practical middle. Christian and others, like Cosgrove, have brought it back to the effective middle.

Chris Shugart: @dayne: You really don't have to pay attention to the exact grams of protein. If you're also using Anaconda and MAG-10, it's more about all those aminos and other goodies than total grams of protein. Counting protein grams for the day kinda goes out the window when using the workout formulas. That said, you still want to eat protein of course, but no need to shoot for exactly X amount of grams per day. I typically have 4-5 scoops of Metabolic Drive per day, plus meat with dinner.

Chris Shugart: @dayne: The key with diet is to eat as much as you can while still losing fat (with your goals at least.) Carbs at every meal, etc. You're looking for that "sweet spot" that balances diet, your training, your genetics, and the power of Indigo-3G. Only you can determine that spot by experimenting and adjusting as/if needed. One rule of thumb with cals/carbs is, you're going to be able to have more than you ever could before in previous fat loss phases, due to Indigo.

Chris Shugart: Yours will be a cool log to follow.

Chris Shugart: @dayne: Will be great having you on board with Indigo!

Chris Shugart: @iDrDan: I love that combo myself, but given those who are fanatical about one flavor over the other, it could cause a civil war!

Eric Cressey: @shawnaleebrown - nope, it's just a light PVC pipe.

Eric Cressey: @BobParr - could definitely help, especially if you know it reduces your symptoms.

Christian Thibaudeau: @ Rawminded... It has been my observation, that ring work mostly hits the brachialis. And it would seem to be in accordance with what you experienced since the brachialis will give you a better peak but wont do anything for width

Christian Thibaudeau: (cont) BUT if your goal is to maximize power production and do not care about competitive performance, going to the full extension is more effective. Remember there is a BIG difference between training a movement to maximize lifting numbers on that movement, and using a movement to maximize the physical gains you get from it.

Christian Thibaudeau: @ Chigichev... there is a BIG difference in doing the full squat lifts to maximize competition results and doing the power variations to build power/strength. By not fully extension at the ankle joint you sacrifice some pulling power BUT you gain by being able to go under the bar much faster. So yes you will produce less bar height but you will also have less bar drop since you are faster under it. It is widely believed that the best olympic lifters are those who can get under the bar th fastest

Christian Thibaudeau: @ BigIron... with isolation exercises/partials you want constant tension... imagine flexing the muscle while moving the weight. If you are using a compound movement to achieve a pump I suggest what I call a gradual tension build-up...externally the movement is rythmic, but internally you are trying to increase the intensity of the muscle contraction as you progress through the range of motion... it's basically the opposite of explosive lifting: where you produce a ton of force at the start

Chris Shugart:

Chris Shugart: @bayoubengal: Yep, that's correct.

Christian Thibaudeau: @ Lonnie... first of all a true L-sit is mostly a back movement (if done right)... and if done for relatively long durations, the psoas not the abs, will do most of the work.

John Paul Catanzaro: @jason64... Hold tight, I just sent T-Nation a follow-up article on this subject with even more superset routines. In the meantime, consider "The New Old-School Circuit Training" system as a nice change of pace.

Chris Shugart: I would feel very safe with cam534 as my pilot.

Chris Shugart:

Chris Shugart: @westnole: Saw something similar to that the other day: a free "diabetic" cookbook with order of diabetic testing supplies. The recipes in that book with give most people diabetes!

dayne_lathrop: Thanks that helps. If I had 3 main meals with clean protein and carbs, and I have 3 pulses of mag 10 (1 scoop or 10g protein each) would it be more beneficial to have the pulses evenly between all my meals to allow amino acid levels to drop more, or to have a pulse 30 to 60 min before I have a meal? Thanks so much guys for the help btw

emenef: @CS: agreed . that is how balance seems to be achieved in many cases.

cubuff2028: @Dan: Based on your training insight, I'd like to pick your brain on some theological issues. Is there an appropriate forum to do that?

seph89: ^

Eric Buratty: seph89 - Agreed. All about the quality/source of amino acids for maintaining steady protein synthesis to maximize the uptake from fat and carbohydrate energy . . .

seph89: Lonnie Lowery talks about 1g/lbs. bodyweight being the absoluate maximum an athlete should consume. But ultimately it comes to getting enough calories and allowing those amino acid levels to peak and valley.

seph89: @dayne: CT has mentioned a lot that it's more about the protein timing and speed of absorption. It's much more anabolic to spike your amino acid levels over the day, allowing them to drop down to baseline. A rapid-absorbing protein such as MAG-10 does a great job of peaking amino acid levels. 10g of MAG-10 protein is as strong as 30 g of whey or another slower-absorbing protein.

Eric Buratty: MytchBucanan - No problem . . . understood. No coach is wrong if they have some method/protocol that works. Not all coaches like to acknowledge or give credit to the opinions of others, which is why I can appreciate and respect Christian Thibaudeau so much.

dayne_lathrop: 1.25 or 1.5 times body weight? I know that topic is always being debated

dayne_lathrop: What can you say regarding your view on how much protein to eat other than peri workout and pulses

dayne_lathrop: Thanks Chris, that does help

seph89: New formulations are much more neutral in taste. I'm still on my first bottle of MAG-10!

seph89: For anyone who's freaking out about not having enough flavoring, crystal light works VERY WELL, with the new MAG-10 formulation. Just half a pouch gives you a favorable lemon citrus taste (or whatever the flavor packet is).

iDrDan: @ CS: true. If I just want 1 finibar now but still want the "sandwich", I just open a PB and a Chocolate, tear each one in half, stack them (making 2 sandwiches), microwave the one sandwich to eat now and put the other in a ziplock bag for future use.

seph89: Hey guys...been training since 6 am. Wanted to pop in to say that I'm still alive. Good stuff with today's mini-article. I'm glad I never used a lifting tempo. Always stuck to controlled eccentric and lift as fast as possible.

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Bret Contreras has a master's degree from ASU and a CSCS certification from the NSCA. He is currently studying to receive his PhD in Sports Science at the Sports Performance Research Institute New Zealand (SPRINZ) at AUT University in Auckland, New Zealand. Visit his blog at www.BretContreras.com and his research review service at www.StrengthandConditioningResearch.com.