Recent content by micmic

  1. M

    Artificial Sweeteners

    I know that many people claim that artificial sweeteners can induce cephalic phase insulin response (= preabsorptive insulin release) but I have not seen any studies corroborating such claims. On the contrary, there are studies that refute such claims: Cephalic phase responses to sweet taste...
  2. M

    Fish Oil - important?

    There are a lot of studies showing beneficial effects of fish oil, I can list some if you need them. One concern I've seen being raised is that although it decreases triglyceride levels, fish oil supplementation may somewhat increase LDL. IIRC, with fish oil + garlic capsules the effect of...
  3. M

    cramp

    There are many theories about what causes cramps. Some say that calcium, magnesium, potassium, salt, hydration etc. may help. If your bodyfat is below 7-8% some say that cramps are unavoidable because there is not optimal insulation of neurons. From what I've read lately, it seems that...
  4. M

    Weight gainer? recommendations

    If you have to eat 4000 kcals per day and you eat all of them in two meals you will create two big anabolic bursts. If you eat them in six meals, you will create six smaller bursts. You will store more fat after the two big meals but you will burn it later because you will go more time without...
  5. M

    Rate of RBE

    I'm not interested in strength training either, otherwise I'd just use a more specialized strength routine. But yes, I see strength as a way of checking how much muscle I preserve while dieting. I don't think I have less frequent workouts than what the classic program suggests. I train every...
  6. M

    Rate of RBE

    I've not been doing it long enought to compare gains and most of the time I've been dieting down. What I have definitely noticed is that spending more time with heavier weights is helping my strength, even when hypocaloric. It's not that different from the classic approach, it's just that the...
  7. M

    Rate of RBE

    I currently start with 2 weeks of 5s and repeat 5RM for as long as I feel like. Current cycle is already 12 weeks and going on. But every 2 weeks I completely rest for 4-5 days several muscle groups. For example I will be doing shoulders, chest and triceps but no back or biceps for 4-5 days...
  8. M

    Nitro-Surge

    If I guess correctly, nitroxydione = nitric oxide. The results of supplementation with nitric oxide would be similar to the results of supplementation with arginine, a nitric oxide precursor. Look at these studies: Use of amino acids as growth hormone-releasing agents by athletes Facts and...
  9. M

    Protein and calories

    15% protein is just a theoretical recommendation. Don't fret about it. Besides, you don't really need 1gr/pound when bulking. Go with 2gr protein per lean kg. If you are 90kg and 15% bf, this would be about 150gr of protein. With 4000 kcal for bulking, protein is at 15%. Sounds good to me.
  10. M

    Rate of RBE

    Yes, I don't know however whether a longer SD in order to make light weights effective is worth your while. If you factor into the equation the lower damage from the lighter weights as compared to the heavier ones, plus the inevitable inactivity of SD (and maybe slight losses ?), it may be...
  11. M

    Rate of RBE

    Here's how I understand it, I'll use some arbitrary "units" and numbers: The lower weight will induce 10u of primary damage and 8u of secondary damage. It will also induce 5u of RBE for subsequent workouts. "Net" damage for subsequent workouts = 13u The higher weight will...
  12. M

    Rate of RBE

    Maybe we need to differentiate between immediate and secondary CK response. When they measure creatine kinase after a 2nd bout, they will conclude that there is prominent adaptation if: 1) CK immediate response is decreased compared to 1st bout, or 2) CK response a few days after the 2nd bout...
  13. M

    Contradictory Bulking Information...

    We have the "one-factor theory" and the "two-factor theory". These are both extremely simple training models. The first theory says that after a workout there is depletion of several substances (could be glycogen, neurotransmitters or whatever). But after a recovery period...
  14. M

    Rate of RBE

    For the first question, what I've tried to tell is that although research shows that a single heavy set can induce significant RBE, this is far from proving that subsequent workouts will be ineffective, because "protection" is somewhat arbitrarily defined and only selectively measured...
  15. M

    Rate of RBE

    If we believe Nosaka (who has done a lot of research on RBE), then a single bout of heavy eccentrics can produce results that last up to 6 months. Not many reps are required to induce RBE. Heavier loads produce more secondary damage. Repeating the bout after a few days doesn't seem to increase...
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