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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:

Chris Shugart: @nutritioni: I haven't heard any updates on the Dead Squat bar, but I think it's still a go.

Chris Shugart: @DGarcia: Basically 9 to 5 Mountain Time. 800-525-1940 or service@biotest.net. They can help you out with that question.

Chris Shugart: @JGrace: The cool thing about Indigo is that you don't have to do any crazy diet plans. Just slight adjustment to diet will do the trick. Get a food list and meal plan into your log, then drop us a note here so we'll be sure to see it. We'll help you make adjustments.

Chris Shugart: @dave-g: Cool report, thanks! I was an avid stimulant junkie but now I only need Brain Candy in the AM. I do that 5 days per week, then enjoy coffee and Spike on weekends. Good "cycle." And my stim intake is actually much lower than before.

Chris Shugart: @pratik: Sorry for the delay; I'm airport hopping today. My suggestion is a single serving of MAG-10 for those types of workouts or activities. If they're pretty grueling or last over an hour, then toss in a scoop of Surge Workout Fuel. Or do MAG-10 only with a FINiBAR 45 minutes or so prior. My wife and Biotest customer service babe, Dani, did a 10 mile race recently and her protocol was FINiBAR pre, then MAG-10 at mile 7. Rocked it.

Dan Trink: @illgixer More fatty cuts of meat and things like bacon can be used in an effective carb cycling program but understand that you CAN eat too much fat. Stay aware.

Dan Trink: @WorkinOnIt The only difference workout timing might make is the arrangement of the meals. The basic concepts of carb cycling should hold true no matter what time you train. Make sure you put an emphasis on workout nutrition, keep carbs around the workouts on high/moderate days, and back off from carbs on low days.

Dan John: This might be the single most over the top post I have seen on the internet in the years. Congrats.

Dan John: What in the hell are you talking about? I am not talking about that at all and you should simply read the article and get a clue. For God's sake, I suffered a massive brain injury my junior year in college and this article had nothing to say about that.

Christian Thibaudeau: is doing! And fully recovering... and you should see the frequency at which I can kick a muscle's arse! It can't help with CNS recovery... but it WILL drastically increase the rate of muscle recovery.

Christian Thibaudeau: @ Mutsanah... the greatest effect of PLAZMA seems to be about maximizing the pump as well as increasing cellular volumization. Will that help strength? Yes sir it will! How? Well it is a pretty well know fact that volumizing a muscle changes it lever and help with strength. It's one of the reasons why powerlifters ''bloat up'' for a competition. But besides that, PLAZMA + ANACONDA will make it basically impossible to overtrain THE MUSCLES... you should see the crazy workouts that Meadows ...

Dan Trink: @TheRealMcKenzie I am no expert on the exact physiological allergenic response to peanuts but again, its on a continuum. It is possible for someone to be able to use peanut butter in a carb cycling plan, but that is something I don't feel comfortable recommending for the majority of people. Liking my article on the other hand is very good for you :)

Chris Shugart:

Chris Shugart: Note: Meadows didn't help develop PLAZMA. He's just one of the first to try it. 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.

DGarcia: Anyway, later all. Early morning tomorrow if I want to train.

DGarcia: As far as University fixing it; by the time I get out and really need it, that stuff will be off my credit history so I can basically start over.

DGarcia: @Corst; no it's not. I maxed it out when I was 25ish right before I want to college. Guess how that turned out???? lol. Well just turned 30 and I may be able to finally start fixing it...sort of. University will hopefully help.

corstijeir: @DG - ouch... yeah that's no good man not at all

DGarcia: @Corst; YDon't you love being a better cook then your parents :-)

DGarcia: @Corst; I may look into Paypal. I don't have a credit card though. My bank thought it would be a good idea to give a 22 year old a CC with a $10,000 limit...and I was dumb enough to let them :-/ Killed my credit. Still fixing it. Live and learn as they say...just hope I do some learn'n!

corstijeir: lol my dad just put a picture of a coke, ritz crackers, and cambells bean with bacon soup and said "This is what happens when my son isn't home to cook" haha

corstijeir: @GMG - need to get more explosive

corstijeir: @GMG infact I tried adding them in and at my current level just 1 level 5 jump toasted me out from any more explosive jumps

corstijeir: @GMG - i agree, they would be a bit draining

Eazy: No new info certainly will not stop the picture teases though ;)

GmG-II: what I was trying to get at anyway is that doing a vertical jump series (jumping up, hitting the ground and immedialty jumping up again would be more draining to the CNS than regular vertical jumps (resetting after each rep). Because they are kind of like depth jumps in that you land from a height and immediately jump.

corstijeir: @DG so you can tie it to an account or CC if you want

corstijeir: @DG don't blame you, they accept paypal

DGarcia: @Corst; I'd assume they would but I want to be sure before I put money on one.

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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.