I recommend whatever protein powder your palate deems worthy If you fall for

I recommend whatever protein powder your palate deems

This preview shows page 146 - 149 out of 156 pages.

I recommend whatever protein powder your palate deems worthy. If you fall for the FDVHLQÆZKH\ WKLQJ´ , KDYH VRPH VZDPS ODQG LQ )ORULGD ,¶G OLNH WR VHOO \RX³ 'RQ¶W PDMRU in the minor. 83. What supplements do you use? I take a multi-vitamin, vitamin C and ZMA before bed. I also take digestive enzymes (these can be bought at any grocery store or supplement store). I have tried just about everything out there and your personal needs are going to dictate what you take. Those four things I take serve me well. 84. Do you teach the high bar or low bar squat? I believe everyone is going to be different in regards to this ± if a lifter squats better with a high bar, who am I to change it? It really depends on what is best for the lifter and what allows them to perform the squat properly. Bar position is a small factor in the scheme of things Ä DV ORQJ DV LW¶V RQ KLV EDFN DQG KH VTXDWV FRUUHFWO\´ , ZLOO EH happy. 85. How long should you rest between the main sets of 5/3/1? What about assistance work? You should rest as long as it takes you to perform the exercise to your full capabilities. Yes, that is a cop out answer. For a younger lifter, this is usually 3-5 minutes. As you get stronger, the rest times will increase. As long as you stay focused and on task, GRQ¶W ZRUU\ DERXW LW³ 5HVW SHULRGV VKRXOG RQO\ EH WLPHG LI \RX DUH DOZD\V GLVWUDFWHG and need to stay on task. For assistance work, I recommend taking 1-2 minutes but this also depends on what exercise you are doing. If you are performing 5 sets of 10 reps of deadlift (Boring but Big) your rest times are going to be longer than if you are
147 doing face pulls. Let the exercise and your body determine the rest times. The goal is to have a quality training day, not to time your rest periods. 86. How long should a workout last? , GRQ¶W EX\ LQWR WKH LGHD WKDW D ZRUNRXW VKRXOG RQO\ ODVW ¿· -60 minutes. Of course, if you are exceeding 90 minutes of training time you may want to buckle down or cut out WKH H[HUFLVHV WKDW DUHQ¶W QHHGHG³ 87. What are your recommendations for doing the 5/3/1 program during the in- season of a sport? x Here are some basic things that I advise; x Train two times per week. x Lower the training max to about 90% and work up slowly x 'RQ¶W JR IRU PD[ UHSV³ x Keep assistance work to a minimum ± do things for injury prevention and whatever you (or your athletes) feel that they need mentally to VXFFHHG³ 'RQ¶W waste too much training time on these lifts. x Remember that the performance on game day is the most important thing. x Remember that when an athlete feels strong and confidant he will feel unstoppable in competition. x Even when training lighter, strength gains can come. x If you keep up the in-season training your off-season numbers will drastically improve. Sample workout: Day 1 x Squat x Bench x Glute Ham Raise
148 x DB Bench Press x Chins Day 2 x Trap Bar Deadlift x Press x Face Pulls x Dips x Dumbbell Rows 88. Do you prefer hang cleans or power cleans?

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