T NATION | The Intelligent and Relentless Pursuit of Muscle

Live Coaching: Thursday
The Indigo Project. 3 Things You're Supposed to Do... But Most Big Guys Don't! Part 2: Time Your Rest Periods. By Christian Thibaudeau

Live Coaching: Wednesday
The Indigo Project. 3 Things You're Supposed to Do... But Most Big Guys Don't! Part 1: Use a Precise Lifting Tempo. By Christian Thibaudeau

Live Coaching: Tuesday
The Indigo Project. Limited Environment, Limited Success: The Lesson of the 50's. By Chris Shugart

Live Coaching: Monday
The Indigo Project. The 13 Lessons of Bodybuilding: The Pump, Arms Days, Training Frequency and More! By Christian Thibaudeau

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Chris Shugart:

Chris Shugart: Note: Meadows didn't help develop PLAZMA. He's just one of the first lab rabbits. And his training style is a good compliment to PLAZMA's reactive pump effect.

Chris Shugart: @DGarcia: Keep in mind that you can do as little as 6 weeks of Indigo at full dosage, then move to 4-6 capsules per day. Some do better on 12 weeks full -- if they've always had issues with carbs and body fat control for example.

Chris Shugart: I personally like a FINiBAR about an hour or so before training. Other than that, follow label on Anaconda bottle.

Chris Shugart: Sorry, guys, I'm flying today, and in and out here. Saw some posts about "new" Anaconda protocol, as related to Indigo, I think. Here's it is: Follow the label. Easy!

Dan Trink: @bassist127 Half an avocado can work just fine along with a protein source for a low carb meal.

Dan Trink: @BDSM Glad you enjoyed it. I'm not well-read enough on the effects (positive or negative) of prolonged fasts to comment on them. If you do your research I am sure you can come up with some sources to make an informed opinion.

Dan Trink: @TheRealMcKenzie I discussed peanuts above. In regards to the cheese, if it is as high quality as you make it seem to be and you are able to tolerate it without any issue, it could work for you. I didn't include it in the article because I wouldn't recommend it for the majority of people looking to improve body composition.

Dan Trink: @Vir Best of luck. If done right it is a sustainable and effective protocol. Be your own nutrition coach, stay aware of your progress, and leverage the plan to work for you.

Dan Trink: @Sparty I like that you moved up your during-workout and post-workout nutrition to complement your training schedule. On your high days, I would suggest including carbs at all meals throughout the day BESIDES evening meals. Continue to do the rice/sweet potato and chicken 45 minutes post workout, then have a few carbs at lunch, but remove carbs come dinner time. Watch your progress and if you stagnate or regress try cutting portion sizes on carbs post workout during high days.

Dan Trink: @ZJStrope no problem

Dan Trink: @Vir I think you are on the right track. I would definitely say your high carb day and heavy day should coincide. The medium carb day should be perfect for a lighter lift, but I would pay attention to to how your body responds and adjust accordingly. We all have to earn those carbs.

Chris Shugart: @Alexanderaking: Sorry, I don't have any info on that.

Christian Thibaudeau: Ok, time to hit a chest pressing workout with Nick. Be back in about 90-120 minutes.

Christian Thibaudeau: No... the mix of PLAZMA and ANACONDA has carbs ;)

Christian Thibaudeau: @ DrDan... I circumvanted the questions about what I was drinking by putting the PLAZMA/ANACONDA mix in a G2 bottle :)

Christian Thibaudeau: @ Justin... No I haven't. But my personal PLAZMA/ANACONDA protocol gives me over 150g of carbs!!!

Christian Thibaudeau: That's actually the shoulder workout I did that forced me to rest my arms on a weight tree between sets because the reactive pump from the training and PLAZMA was too painful.

Christian Thibaudeau: (cont) (4) CONTRAST: 3 sets of 3 explosive push press reps / 1 set of pump work (either laterals or cuban press) ... do 2-3 waves

Christian Thibaudeau: @itisfinished... if one is to do a full overhead reactive pump session (which might not be necessary, I'll explain in the near future) it would look like this: 20 min. pre drink half of PLAZMA/ANACONDA mix (1) DB lateral raises pump partials (Meadows style... only going up to the 30-45 deg. angle) 3 x 12-15 reps (2) scrape the rack shoulder press 4 x 6 (3) scrape the rack shoulder press 2 x 10 top partials + 5 middle partials, rest 10 sec. + 5 full reps (more)

Carb Cycling For The Non-Counter

by Dan Trink. Lose the calculator and the calorie counting apps - you won't need them for this simple and effective carb cycling plan.

Armor Building
by Dan John. You need a hard set of full-body calluses to succeed in the gym, on the field, and in life.

10 Forgotten Tips for Smarter Lifting
by Mike Robertson. Mike Robertson reminds you to do some of the great stuff you used to, but may have forgotten about.

5/3/1 and Athletes
by Jim Wendler. Sports specific training is a myth. Athletes need to be mobile, fast, and strong, and it starts here.

The Definition of an Expert
by Tim Henriques. Weak people shouldn't give out strength training advice, and other truisms from Coach Henriques.

9 Training Strategies for Knee Pain
by Ben Bruno. Bruno lists brilliant strategies for knee pain that might come in handy to guys with good knees, too.

4 Steps to Fix Your Triceps
by Eric Cressey. Your quest for big, strong arms can get derailed if you suffer a triceps injury. Here's how to prevent it.

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