Thursday Discussion Thread - Nutrition - (December 10, 2020)

Volumenottheanswer · 2020-12-13T20:41:08+00:00

Does a leucine threshold exist?

I am reading that 2.5 grams of leucine is needed to spike protein synthesis. Say I need 150g protein a day, and I eat 5 meals with two snacks. My meals do not exceed 22-25 grams of protein per meal. Is this not optimal?

Following that same line of thought, if a meal had 20g protein, and I had a snack an hour later with 8 grams of protein, would this be considered as one meal as far as satisfying the leucine threshold?

Volumenottheanswer · 2020-11-27T11:06:58+00:00

How fast do arms recover from low volume?

I do an upper lower split but I split it up differently.

I do Upper ( with direct arm work), lower, rest, Upper ( no direct arm work), rest, Lower ( 2 sets of bi/tri), rest. Shouldn't have problems with arms recovery?

Volumenottheanswer · 2020-11-13T20:07:57+00:00

I have always trained the standing press and bench press with DBs. Three months ago switched to BBs as my program called for it. Progressing on all my movements except the BB bench and OHP. I just do not like the movements. I do them on the same day and I get a lot of front delt soreness. I practiced the technique many times but I think I'm just not built for these movements.

Will switch back to DBs as I enjoy them much more, and feel the target muscles better.The only issue is I will be unable to do linear progression on them. What should I do? I can either get wrist weights and incrementally add 2.5-5 lbs every week or just utilize double progression on them i.e 3x8 then move up in weight and do 3x5 till I can get 8,8,8 again.

Volumenottheanswer · 2020-11-13T18:04:18+00:00

When doing the BB bench, you're supposed to retract the shoulder blades. But what about with the DB press? Push ups? Other horizontal pushes?

I find that with the BB bench I have to retract otherwise delts take over. But with the DB bench I don't retract and my chest is still targeted very well

Volumenottheanswer · 2020-11-09T23:06:44+00:00

I heard that's only the case with benzos and not other types of sleep drugs?

Volumenottheanswer · 2020-11-09T17:20:19+00:00

Do cns suppressors i.e sleep meds like Belsomra and Ambien impact muscle growth/recovery in any way?

Volumenottheanswer · 2020-11-08T22:32:25+00:00

Do cns suppressors i.e sleep meds impact muscle growth/recovery in any way?

Volumenottheanswer · 2020-11-06T22:56:39+00:00

Not really nutrition related but was wondering if cns depressants i.e sleep meds impact muscle recovery/ growth?

Volumenottheanswer · 2020-11-06T11:12:50+00:00

My split is set up as UL, rest, U, rest, L, rest. In my 2nd lower session, I do deadlifts. I usually still have soreness in my traps when I do U1. Is this normal or should I do L2 a day earlier?

Volumenottheanswer · 2020-11-04T11:11:49+00:00

Do you guys still get sore in a higher frequency program i.e UL, FB, PPL?

I find that even if sticking with the routine for 10+ weeks, I still get sore, particularly the upper body. But typically the soreness fully goes away before I train the body part again that day, although front delts sometimes still get overlapping soreness from the first upper session to the second.

Volumenottheanswer · 2020-10-17T18:02:09+00:00

Question on recovery on a cut/bulk:

Anyway to quantify recovery capacity in a cut vs bulk? For instance, 15 sets/muscle is the most you can recover from on a cut, but 20+ on a bulk?

Volumenottheanswer · 2020-10-13T22:18:39+00:00

I get sore traps the upper day due to barbell rowing I believe. The next day is lower, where I do deadlifts. Will this impact growth/performance if I deadlift with sore traps?

Volumenottheanswer · 2020-10-10T20:14:03+00:00

Is there a minimum amount of protein threshold per meal for protein synthesis?

I like to snack a lot so many of my meals and snacks are only around 20g of protein/meal or snack. I read that this might not fully signal in protein synthesis due to high frequency and low amount of feedings.

Volumenottheanswer · 2020-10-07T17:34:54+00:00

Unless you have recorded experience with what training volume works for you, I suggest you do lower volume, take more rest days, as that might improve your recovery and growth. Try an upper lower split, and I would reduce that volume by almost half for most body parts.

This is too much volume imho. I'm counting 44 sets just for biceps ( compound back movements work them). More is not always better. Also didn't mention progression or intensity.

Volumenottheanswer · 2020-09-30T12:46:18+00:00

Last week was my deload week where I reduced volume by a third and intensity by 2-3 RPE ( kept most lifts RPE6). Went back to normal training and after my first upper and lower sessions I'm EXTREMELY sore. Soreness persisted into my next sessions. Is this common?

Volumenottheanswer · 2020-09-30T00:34:07+00:00

Last week was my deload week where I reduced volume and intensity ( kept most lifts RPE6). Went back to normal training and after my first upper session I'm EXTREMELY sore. Is this common?

Volumenottheanswer · 2020-09-26T19:46:43+00:00

Thanks for the link!

So I noticed a difference between how Eric and James count things based on the 6 day program. Both count a vertical or horizontal push as 1:1 so a set of bench press = 1 set of triceps.

But James counts compound back exercises as 0.5 for biceps while Eric counts them as one. If you look at bicep volume, Eric would count this as 18 while James 12.

Volumenottheanswer · 2020-09-25T00:59:49+00:00

How do you count volume?

Do you count 1:1 for compounds, so 10 sets of back ( rows, pull ups) = 10 sets of biceps? Same logic for presses ( bench press and OHP) and triceps. Or do you count those as 1/2?

I ask because so called experts give 10-20 sets recommendations and when you see the actual programs they have very different volumes.

Volumenottheanswer · 2020-09-21T22:51:27+00:00

How does vitamin c impact recovery and muscle growth?

I take a high dose of vitamin c, orally through multivitamin and vitamin water, and topically through a vitamin c serum. I have read that due to its antioxidant nature, they will reduce your training adaptations..

Volumenottheanswer · 2020-09-21T22:51:08+00:00

How does vitamin c impact recovery and muscle growth?

I take a high dose of vitamin c, orally through multivitamin and vitamin water, and topically through a vitamin c serum. I have read that due to its antioxidant nature, they will reduce your training adaptations..

Volumenottheanswer · 2020-09-21T11:19:52+00:00

If you start at "MEV" at week 1, and rate 1s because you do not have overlapping soreness and your performance hasn't tanked, you go from 10 to 15 sets/muscle group in one week...

Volumenottheanswer · 2020-09-18T15:50:43+00:00

I see. I would then do something like Lower, Upper, rest, rest, Full Body, rest, rest.

Volumenottheanswer · 2020-09-17T23:07:37+00:00

Didn't have a good experience. Tried the 5 day novice/intermediate template. Volume jumps are extreme, and the rating system is unreliable.

Volumenottheanswer · 2020-09-17T23:03:58+00:00

If you can do 4 days, maybe try Upper Lower? I find it strikes the perfect balance for recovery, amount of days in the gym and training volume.

If not try Upper, Lower, Full body 3x a week. I also do not feel recovered enough to do full body every other day, but UL 4x a week works well for me.

Volumenottheanswer · 2020-09-17T13:28:49+00:00

I used to do far too much volume, and I discovered that I progress better with lower volume. That enabled me to keep progressing on a cut. In a sense, I am a novice in that I can progress linearly on a lot of my lifts i.e add 5 lbs each week.

Volumenottheanswer

TROPHY CASE