Originally Posted by
eatrainrest
in regards to a few posts, i find that between 1-1.5 hours empty stomach has had good results because the body had digested the food and energy levels are not lowered (when digestion occurs, the body breaks it down using energy), hence why you can feel tired after a big meal. i use a pro/carb meal and have it digest and hit up a workout, and by the time i do my fat burning cardio, im on an empty stomach and the stored muscle glycogen has been depleted. Immediately before ill take 10g BCAA and bang out fat burning cardio for a period of 20-30 minutes followed be immediate PWO nutrition.
as far as changing up routines, i was taught the body can adapt to strength routines sometimes 2-3 weeks. obviously alot depends on the diet, but my theory anyway is if its not broke dont fix it. therefore, if gains are not increasing the body may have adapted earlier than you thought (in the case before the 8-12 weeks that you say).
rep ranges, those are standardized rep ranges taught by NFPT (nationally certified organization NCCA regulated standards). they are "proven" to maximize those muscle fibers mentioned, white twitch, red fast, red slow.
you mentiion stretching to have negative effects in regards to pre workout. i have to disagree mostly because after an effective warmup, it allows more bloodflow and will allow the muscle to be fully stretched and prepared for a full contraction during resistance exercise (im a fan of pre-stretching, not saying that you should be an elastic band before but a simple 10-15 second stretch of the muscles you are going to work out that day is good. IMO
ballistic training overtime do result in more neuromuscular efficency resulting in increased power and speed overtime. however, they do little to increase muscle size, as mentioned thats why i recommend it once/2 times a month. i usually do them for a week as a transition phase when switchin up routines. (usually 3-6 weeks, or depending on when body adapts and gains are no long occuring. although, i can agree that the body is not used to these exercises and it may increase injury, i wouldnt say it will.
"At high intensity levels of exercise energy expenditure is solely anaerobic and carb dependent and is helped by the conversion of lactate in the liver back to pyruvate. (cori cycle) This type of high intensity exercise can only be maintained for short periods. As someone exercise past their lactate threshold the body can no longer produce enough atp to continue to function at such a high intensity of exercise"
agreed, this is the problem with muscle cannabalism and people running 4 miles a day cant understand why there losing muscle =(
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