Muscle College Radio Takes Questions!

[The Solution]

i'd like to hear them talk about the final week leading up to a contest.

what is layne's methods for sodium, carb-up, water, etc... and the science and reasoning behind their protocols

here you go:

http://forum.bodybuilding.com/showth...hp?t=132940313

[Jason Newman]

#1 what are the benefits to rack chins over pulldowns, or over a hammer strength pulldown.
is it to hit more width of the back or more detail,

#2 what are your thoughts on minimal fat intake for a client in off season and then in pre contest. If there is even a number you wont drop below for your clients?

#3 a great in depth explanation of reverse dieting and slowly stoking the metabolic fire.

[Jason Newman]

lets hear an argument of whey vs casein, or why layne is not a fan of casein.

[MikeS]

Be interested to hear Layne's thoughts on this paper:

Int J Sports Physiol Perform. 2013 Feb 14. [Epub ahead of print]
Natural Bodybuilding Competition Preparation and Recovery: A 12-Month Case Study.

Rossow LM, Fukuda DH, Fahs CA, Loenneke JP, Stout JR.
Source

Health and Exercise Science, University of Oklahoma, Norman, OK.

Abstract

Bodybuilding is a sport in which competitors are judged on muscular appearance. This case study tracked a drug-free male (aged 26-27) bodybuilderfor the six months prior to and following a competition.
PURPOSE:

The aim of this study was to provide the most comprehensive physiological profile of bodybuilding competition preparation and recovery ever compiled.
METHODS:

Cardiovascular, body composition, strength, aerobic capacity, critical power, mood state, resting energy expenditure, hormonal and other blood parameters were evaluated.
RESULTS:

Heart rate decreased from 53 to 27 bpm during preparation and increased to 46 bpm within one month following competition; brachial blood pressure dropped from 132/69 mmHg to 104/56 mmHg during preparation and returned to 116/64 mmHg at 6 months following competition; percent body fat declined from 14.8% to 4.5% during preparation and returned to 14.6% during recovery; strength decreased during preparation and did not fully recover during 6 months of recovery; testosterone declined from 9.22 ng/mL to 2.27 ng/mL during preparation and returned back to the baseline level, 9.91 ng/mL, following competition; total mood disturbance increased from 6 to 43 units during preparation and recovered to 4 six months following competition.
CONCLUSIONS:

This case study provides a thorough documentation of the physiological changes that occurred during natural bodybuilding competition and recovery.

Which I believe was done in one of his clients. What was the approach used during the prep? Seems the case study rebounded right back to where he was (weight wise, from 14% to 4% back to 14%), but his strength didn't. Thoughts on this?

[Young Gotti]

I want them to discuss why they aren't around RX muscle at all....unless i've missed something

[Jason Newman]

both are research scientist, probably very busy, layne has clients, and also happens to compete himself, I don't know much about Jake, but as I see it, he has a full time job as a research scientist. I honestly don't want to spend hours after my job on the site either.

I appreciate that they even take time to do the radio show.

[Jason Newman]

i know layne has done a great VLOG on metabolic damage so I guess maybe I am looking for a more scientific depth conversation to reverse dieting and such

[Jason Newman]

are there are studies about how long BCAA are stable after being mixed?

[djharris26]

here you go:

http://forum.bodybuilding.com/showth...hp?t=132940313

this answers my question completely, thanks for sharing, good info.

[Wheels]

Scientific explanation on efficacy of German Volume Training with an ancillary exercise thrown in per body part, example:

10 sets of 10 of flat bench followed by 3-4 sets, 12 reps flyes

or 10 sets of 10 of deadlifts with 3-4 sets, 12 reps pull downs.

So simple and has been responsible for making men jump entire weight classes in short period of time. What are their thoughts on it ?

[The Solution]

are there are studies about how long BCAA are stable after being mixed?

pretty sure layne addressed this on his Q&A on MD. ~up to a week

[Jason Newman]

beauty!!! no more foam for me

[str8flexed]

When it comes to cardio "is all cardio created equal?" Is there any one cardio exercise/machine that is best/higher rated for improving a persons Vo2 max or is it all a matter of heart rate levels?

My second question if I may is in regards to fat burning. What do the guys think of the "Fat Burning Zone" (moderate heart rate)? Is it better than HIIT to burn fat even if a person is willing to do endless moderate heart rate cardio?

I suppose the easiest way to answer this question is what cardio (if any) do you guys do to loose body fat?

Thanks guys,

Great show!!

did you listen to the cardio show?

edit: saw you caught it, my apologies

[benmoneyog]

Another question is what is your best advice for being able to balance pursuing higher education, eating, and training? I am considering going for my masters degree but I am not sure if it will be too much for me to handle.

[Jason Newman]

time planning will be huge benmoney,
time contraints will be large and most likely you will be running a little low on sleep.

First off in my opinion KUDOS for attaining higher education!

school will be a large part of your day, but I always found that needing a study break was a great time to go lift. lifting shouldnt take more than an hour or so of your day. Depending on your training style.
eating is not much, I personally eat 6 times a day with an avg meal time of 10min

so eating = 1 hr
training 1.5hr
class 5 hrs
studying 7hrs
If you are not working then this is around a typically day of a 9-5er
15hrs of the day at shot leaving you 9 hrs to sleep and relax

completely doable
prep food
oven bake meats to save time during your showers. VERY EASY
RICE COOKER, oatmeal, fruits, oils or nuts, veggies
boom you are done

I always found that the busier I was the more productive and happier I was.
I dont do well with lacking a purpose.
again just my opinion, but I was in college working 25hrs a week, and training and cooking for myself and girlfriends