Reaching A-Status

[Sjoerdd]

Gaat goed hier! Ik ben erg benieuwd hoe je eruit zal zien bij je wedstrijd
Zijn jullie ook van plan om je cardio te verhogen naarmate je dichter bij een wedstrijd komt?
Wat is de reden bij jou geweest om ook tijdens de bulkfase cardio te doen?

@ Ruhl, wat voor verschil merk jij bij die schoenen?

[Mvos]

Waar heb jij die adidas gewichthefschoenen gekocht? Ik wil deze misschien (of de adidas power perfect 2) kopen maar ik weet niet welke maat ik moet kiezen en waar ik ze kan kopen

Ik heb ze ook bij Ielja vandaan zoals Ruhk aangeeft.
mijn maat is hetzelfde als mijn andere adidas schoenen.
ze zijn absoluut niet comfortabel,maar daar heb je dan ook niet voor.

Gaat goed hier! Ik ben erg benieuwd hoe je eruit zal zien bij je wedstrijd
Zijn jullie ook van plan om je cardio te verhogen naarmate je dichter bij een wedstrijd komt?
Wat is de reden bij jou geweest om ook tijdens de bulkfase cardio te doen?

@ Ruhl, wat voor verschil merk jij bij die schoenen?

Bulk cardio was alleen voor conditie iets op peil te houden.
ik deed max 3x 20 min LIT ,dus niks bijzonders

nu ik 6 weken niks doet is ook de cardio er volledig uit om alles alleen even op voeding te doen.

cardio in wedstrijdfase is afhankelijk van de resultaten,maar ik kan je nu al zeggen dat ik waarschijnlijk 2x pd een 30/45min moet gaan doen.

[Mvos]

Gisteren bij Q. geweest voor een gezellig ,maar goede training.

Borst / biceps stond er op het programma.

flat bench
x aantal sets tot 140 kilo en daarna nog een lichte set met static holds ect.

incline machine
4 sets - geen idee wat mijn gewicht was ,maar het voelde goed.
Laatste set waseen drop / static hold set - voller dan vol
Vooral bij die machine kun je lekker je kin op je borstbeen leggen voor een veel betere contractie.

cable cross
4 sets en de armen goed kruisen voor een diepere contractie.

pull down curls
4 sets - 10 reps

1 arm cable reverse hammer curl - geen idee hoe het heet,maar het voelt fokking goed.

DB hammer curls
2 sets - 10 reps

[Mvos]

Net terug van een schouder / hamstring training bij Jerry.

Eerst weer even alles gemeten en mijn gewicht en VP waren hetzelfde ,dus precies wat we willen deze 6 weken. (nu week 2)
Volgende week zit ik voor een week in DK voor werk ,dus hebben we besloten om een rust week in te lassen.
Geen training / geen cardio - alleen proteïne hoog houden en verantwoord eten.

Volgende week is namelijk t/m de 3de week December de enige mogelijkheid nog tot een rustweek.
Hierna is het vol in de voorbereiding voor de 2/3 wedstrijden.

Seated DB press
4 sets - 10 reps - DB's opbouwend naar 40 kilo

Seated DB front raises
4 sets - 10 reps - DB's opbouwend tot 24 kilo

Medium grip BB upright rows
4 sets - 10 reps - gewicht opbouwend naar 70 kilo

lying leg curls
4 sets - 10 reps - gewicht?

standing leg curls
4 sets - 10 reps - gewicht?

Ik heb nu al zin in die NY pizza's!!

[Mvos]

cool

[Mvos]

[Ruhl]

Nice dat je alles op zelfde lijn kan houden.

Geniet van je rust week.

Contest Prep wordt vol gas geven

163 pagina's lezen gaat mij wat ver, hoe oud ben je? Toch geen junior?

[Mvos]

163 pagina's lezen gaat mij wat ver, hoe oud ben je? Toch geen junior?

Ik ben 34 jaren jong

[Ruhl]

Ik ben 34 jaren jong

Oh je kan bijna bij de masters meedoen

good luck

[Mvos]

Oh je kan bijna bij de masters meedoen

good luck

haha,scheelt niet veel meer

[Sjoerdd]

Maarten wat voor voordeel haal jij uit je adipowers?

[Mvos]

Zaterdag junkdag - als de metingen goed zijn.




Miles moest zijn "matties" erbij zetten.

Als toetje nog een hele Vianetta en een bak Mona chocomouse.

[Mvos]

Maarten wat voor voordeel haal jij uit je adipowers?

Ik moest altijd erg wijd staan om par of lager te komen.

Met deze schoenen leun je verder naar voren en kan ik dus iets smaller staan en bv diepe paused squats doen.
Bij front squats zijn ze helemaal fijn ,want dan kan ik bijna met mijn voeten tegen elkaar gaan staan.

ook zoiets als bv leg press vind ik fijn ,omdat ik mijn voet lager kan zetten en helemaal kan laten zakken zonder dat mijn hak loskomt.

Bij het squaten duurde het wel even voordat ik ze fijn vond ,want ik kan nu veel meer vanuit mijn hak drukken en voel delen van mijn quads/hams beter voelen.

Het is stabieler en geeft mijn meer controle over het drukken van het gewicht vanuit mijn hak.

[Ruhl]

Die schoenen zijn 1 en al stabiliteit. Veel beter als squatten op oude Vervotte Nikes

[Mvos]

Mooi stukje over nutrient timing


The human body is absolutely amazing at responding and adapting to stress.

You name it; what doesn’t kill us seems to make us stronger. The type of stress incurred during an all out training session is a special one; muscle building and repair isn’t like the line at Starbucks on a Monday morning. This process starts immediately following the mechanical and metabolic damage encountered during a training session. To repair freshly thrashed muscle tissue, energy stores need to be replenished and broken down/oxidized proteins repaired and recycled. Muscle cell membranes are especially venerable to mechanical stress-induced damage that has to be fixed in order to maintain muscle function (1, 2). Importantly, most, if not all of these repair processes require new protein synthesis, and the adaptive response to training is initiated by cellular and molecular events that occur in the timeframe during and after training. This is where nutrient timing comes in: fuel is required in the form of ATP to operate the protein synthesis machinery, and building materials in the form of amino acids are required to synthesize new proteins. If either are lacking, the recovery process will be delayed or compromised. While complex in detail, the idea behind nutrient timing is simple: by consistently supplying nutrients in the form of proteins and carbs in-and around training time, (i.e. during the ‘anabolic window’) peri-workout nutrition leads to better long-term gains in strength and size.

Nutrient timing under fire

While theoretically sound, and seemingly backed up by a large amount of anecdotal evidence, the concept of nutrient timing has recently come under fire. A recent meta-analysis on the effects of protein timing on muscle hypertrophy, reported that total protein intake was much more important than protein timing (3). A recent review on nutrient timing research also suggested that post-exercise nutrient intake may be of little consequence to long-term gains (4). While these recent publications present a fair, evidence-based, and comprehensive evaluation of relevant studies pertaining to nutrient timing, sometimes experimental models are not so hot at ‘modeling’ everyday situations. When evidence seemingly conflicts with what we observe in the real world, we have to question the model. Work that would definitively prove-or refute the existence of an anabolic window in response to the type of real-world, balls-out training like Mountain Dog workouts has simply not been performed. So we are left to speculate based on our limited understanding of the molecular controls for muscle growth and repair, anecdotal evidence, and of course best practices-based on what is working for people.

MPS vs. MPB and the current working model

Because protein turnover (the making- and breaking down- of proteins) is a constant process in skeletal muscle, it has been proposed that muscle mass at any given time is determined by a simple equation:

Muscle mass = MPS + MPB

Where:
MPS = muscle protein synthesis
MPB = muscle protein breakdown

One thing everybody can agree on is that over time, the more we can tilt the balance toward muscle protein synthesis, and away from muscle protein breakdown, the more we will grow. There is little doubt that the intake of protein in- and around training increases MPS. A number of studies have demonstrated that post-exercise protein supplementation results in increased levels of MPS compared to carbohydrate-alone or non-caloric placebos (5-12). Moreover, there is also little doubt that nutrient timing can attenuate MPB, which is significantly increased in the post-workout period, especially in the fasted state (13, 14). Studies on this sort of thing are notoriously short-term however, typically examining the effects of nutrient timing on protein synthesis in the range of 1-4 hours after training. In fact it is rare to see a study examining time-points greater than 6 hours (13).

In contrast, studies examining the long-term effects on nutrient timing report very mixed results (see Aragon and Schoenfeld for an excellent review (4)). The apparent disconnect between the effects of nutrient timing on acute studies of protein synthesis vs. chronic studies of hypertrophy has created quite the divide in the fitness industry. Those in favor of nutrient timing cite the acute studies. If MPS goes up, and MPB goes down in the short-term, then you will grow, right? On the flip-side of that coin, the anti-nutrient-timing camp cites the mixed results often reported with chronic intervention studies as lack of evidence for any type of anabolic window.

In science, seemingly contradictory results tell us that we do not completely understand the system, or are not asking the right questions in the right way. In the case of nutrient timing, both may be true. The disconnect between the effect of nutrient timing on acute changes in MPS vs. MPB and hypertrophy in long-term intervention studies suggests that our model, Muscle mass = MPS + MPB may not be telling the whole story.

While the equation Muscle mass = MPS + MPB is a convenient lens from which to view studies on nutrient timing, it also may be an oversimplification. Certain models for muscle atrophy, such as muscle denervation, are associated with increased protein degradation as well as increased, rather than decreased rates of protein synthesis (15, 16). Moreover, protein degradation itself can activate protein synthesis (17); as large proteins are broken down into constituent amino acids, the free amino acid pool increases, activating protein synthesis via mTOR (16).

While it is true that MPS needs to exceed MPB in order to add extra muscle protein for growth, MPB is also needed to grow. It is easy to forget that part of the adaptive response to heavy, damaging muscle contractions involves the breakdown and recycling of oxidized/damaged proteins. A number of human studies have demonstrated that resistance exercise acutely increases MPB (18, 19). While this has been considered something that needed to be minimized as much as possible, science has proved otherwise. It was recently published that knocking out the MAFbx gene in mice (an important ubiquitin-ligase that tags muscle protein for destruction) decreases muscle growth in response to functional overload (20). You read that right: muscle protein breakdown needs to occur as part of the growth and recovery process.

It is important to emphasize here that I am not implying that we need to encourage muscle protein breakdown in any way, shape, or form. I mention the requirement of MPB for muscle growth to make a very important point: The argument that the disconnect between studies on nutrient timing and acute protein synthesis vs. chronic changes in hypertrophy somehow refutes the existence of an anabolic window may be flawed.

Be that as it may, this disconnect warrants an explanation: why don’t acute studies on nutrient timing and MPS vs. MPB agree with chronic studies examining the effect of nutrient timing on long-term gains? Several factors could be responsible. Differences in study methodologies are always possible factors, and volunteer study participants are not exposed to the type of maximal, all-out training protocols that those who seem to respond well to nutrient timing frequently practice. As we all know, not everybody responds in the same way to the same exercise stimulus, and it is well documented that there are genetic differences between high-and low responders to weight training (21).

Fasted training, the litmus test for nutrient timing

To be fair, definitive studies that would prove, or refute the idea of an anabolic window are lacking. There is a common-sense aspect to this, however, that can be illustrated with a simple thought experiment:

Take your current diet in terms of macros and total calorie intake, and condense this into one single meal, the only one you get for the day. Exactly 12 hours after that meal, so as to ensure maximal separation between the meal and your workout, train. *This is not your typical 3 sets of 10, ‘Planet Fitness’ workout, but a high volume, 100% all out maximal effort ass-kicking session. Then, postpone food intake after training. Wait until the time of your last meal, so that you continue having only one meal per 24 hour period (IIFYM!). Go ahead and follow your normal training split, and do this for 6 weeks.

Although thought experiments aren’t the best for generating actual evidence, they are sometimes helpful to put things in perspective; this is ultimate test for fasted training. (If you buy into the idea that one meal per day somehow induces a supercompensation of protein synthesis, by all means, try this experiment and report back with results.) Without needing to perform 6 weeks of fasted training, a quick literature review reveals that this may not be so great for maximal gains. It is well-established that weight training in a fasted state causes a net-negative protein balance in muscle tissue; although MPS is increased, MPB always increases more (22). On the other hand, it is also well-established that ingesting protein and around training time induces a positive protein balance by increasing MPS and suppressing MPB (23). These studies are very important, because training in the fasted state is the ultimate litmus test for nutrient timing. All things being equal, if total protein intake is all that matters irrespective of nutrient timing, then we would make exactly the same progress training fasted, eating only one meal per day.

Since training in fasted state and remaining that way for a significant time after training causes a net loss of muscle protein, and having a regular meal within a couple of hours of training has been demonstrated to keep muscle protein balance positive (24, 25), the only conclusion we can possibly make is that nutrient timing is an important consideration to sustain a positive protein balance after training.

So training in a fasted state chews up muscle, and training in a fed state (if only a few hours prior to training) promotes a positive nitrogen balance. Concede this point, and we are also implicitly acknowledging the existence of an anabolic window. The only thing left to ponder then is how wide the anabolic window after training may be. Although this is an important practical consideration, growing the maximal amount of muscle tissue that our genetics allow requires best-practices that consistently yield good results.

Peri-workout nutrition best-practices

Pre-workout: 30-50g of any medium to fast-acting protein source 60 minutes prior to training. If consuming a mixed whole food meal, you can get away having the pre-workout meal 2-3 hrs out. Carbs are optional here, depending on the individual and training goals. A good general recommendation for carbs would be 40-75g of low to medium GI carbs.

Intra- workout: 10-20g of BCAAs or even better hydrolysates from casein or whey. Carbs are also optional here, although for maximal muscle growth should be included, as insulin is a potent activator of protein synthesis and suppressor of protein breakdown (26-30). 50-75g of highly branched cyclic dextrins sipped throughout the workout will work nicely here.

Post-workout: 30-50g fast-acting protein in the form of whey isolates or hydrolysates up to 60 minutes after training. For maximal gains include an ample amount of medium to high GI carbs.

NOTE: If you did enjoy a full fledged intraworkout drink, then don’t rush to your post workout meal. There is no need. Take your time and eat a nice balanced whole food meal when you are hungry.

*An important final note on meal frequency:

In addition to the above best practices, don’t forget that muscle protein turnover is a constant process. We are both making-and breaking down proteins at any given time. Perfect peri-workout nutrition will not do much good if the next meal happens 8 hours later. Protein synthesis is an energetically expensive process, and very opportunistic. In order to keep the protein synthesis machinery assembled, fueled up, and ready to go, a steady supply of protein and nutrients throughout the day is needed to keep the anabolic scales tilted in our favor.

Until Next time,

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