matt rogers
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I see you have built a pretty suit home gym! I also have a small gym in my house with a precor and a bench with a dumbbell rack. Have you been able to get in good workouts? Especially for something like back????
Hi, good luck at Olympia!!
Many training organizations and groups such as ACSM and NSCA purport 1-2 min rest period for hypertrophy.
What are your recommendations for rest period resulting in hypertrophy
AND
Do you find that supersets (specifically 2 exercises back to back no rest in same muscle group) limit muscle growth?I have done some informal carb cycling where I make sure I get 1-2 higher carb days per week if I am cutting back on them the other days. It is mostly a mental thing for me during a high protein, low carb diet. I also think it may be beneficial for reducing inflammation in athletes who need high carbs frequently such as runners or swimmers.
What are your strategies for carb cycling in a)heavy training cycle b) cutting cycle?
thanks!
60 day challenge after photo (before photo is older)
I was at hotel a few times during this challenge, including the last week. I just tried to find places that would let me make up something like a grilled chicken plain salad or used the buffet to eat eggs, fruit, veggies, cottage cheese, oatmeal, and stuff like that…
FB group for continued support after challenge https://www.facebook.com/groups/267922413658815/
excellent program… wanted to try something totally different than I would normally do, and it was well worth. it thanks
I’m down for teamwork . Matt [email protected]
When I was at the Olympic Training Center with one of my Olympic Trials swimmers, the head Physiologist gave a speech about blood work. He said that high levels of creatinine and/or creatine kinase in athletes after a workout or after a week of tough workouts would be indicative of a major problem in a normal person. For an intensely trained athlete, they may not be an issue, so long as they returned to an acceptable level at some point. Continuously elevated levels would indicate a problem. Make sure your doctor understands the nature of your training. They may suggest a few days off and a re-test. For example, my opinion from my exercise physiology training, would be to see elevated CK post-workout, then returned to normal the next morning. Another great measure is how your Cortisol drops during the day. If your cortisol is high late in the day, it may be indicative of overtraining.
It’s a ton of hours per week, but keep it up more than half
Way there. I am torn up from the leg workout days later. Ready for the finals result in a few weeks….Doing theis leg workout was great. I had been doing plyometrics once per week before starting this program. This was a great workout of complex sets (NSCA term). I do this format of complex sets with my athlete clients. I am glad I am going to do it myself more now! Good luck to all.
Did a 3 mile easy walk to loosen it up. I will definitely be sore…… Very soon
Great to here of your progress. It is great how just jumping on the forum quick can give you some great motivation from others! good luck
I wish you the best. Dedicate your work to your friend. Turn tragedy and hardship into something good. Whenever I am frustrated or upset, I think of my Grandfather and how tough and gritty he was. It gives me just enough to get motivated.
The program is a ton on hours per week, but I am enjoying not having to make up my own workouts for at least myself. I still have to make them up for everyone else: my PT clients, wife, my athletes.
I have been trying to get to the gym 3-4 early mornings a week for the weight training. Sometimes I have early clients so I can’t get there. I’ve been saving the shoulder workouts for at home or hotel gym if I’m traveling for competitions, because you don’t need to much gym equipment. On the weekend I can get in another session.
For cardio, I either have been doing the Precor Elip at home, doing the treadmill interval #1 workout with the baby in the jog stroller or the #4 body weight workout is easy to do at home.
I have a client who has wanted to compete in figure for a while, but never did. She has a very athletic look and is in great shape from training seriously for over 6 years. She got into the training around 2008, with some of the magazine that you [Nicole] have frequented for years. She told me that she has become frustrated that figure has become significantly more muscular over the past , in her opinion. I mentioned another category, perhaps. She also said she didn’t want to do bikini although it matched her natural body type better, because she feels it is so “booty-oriented” (her words..) and she isn’t comfortable with that.
I told her to forget about competing, for now, if she feels uncomfortable with the style or comparing herself to others.Believe it or not, there is also a similar issue for many men who want to compete in a physique or beach/athletic physique type competition. They feel that these categories were originally for those with less muscle size than bodybuilding, but has gone to judging more by size, than athleticism.
What is your opinion … do you think figure (or other categories) have changed over 10 years?
What is your advice for my client????????
I was just away for a few days. I left the shoulder workout day for the hotel, because i knew i didn’t need too many specific machines, mostly free weights. Also I made sure to hit up the hotel buffet instead of eating out. I was able to get an egg white omelette at the egg station, and stock up on fruits and cottage cheese. It was the best option I could find to match the macro goals…
try keeping your fish oil or other efa type capsules in the refridge. it can help with the burps… works for me… good luck
If you were to train an active client about age 18-30 once (maybe twice) per week with strength training who participates in a sport such running or triathlon another 4-5 days per week with a goal of building overall muscle…….?????
1. What types of exercises would you do?
2. What type of sets/reps routine assuming they can handle whatever it may be?Thanks you for your insight
Do you periodize your training on any schedule? (For example, 3 weeks heavy, 1 light. power vs. strength. volume vs. intensity, or HIIT vs. steady state, etc.)
What do you think is the best muscle building Glute Ham tie exercise to add size? I see you like the heavy barbell glute bridge.
Thanks so much for your insight. It helps me train my clients and get new ideas! Good luck training the next few weeks!
thank you for your insight and in-depth descriptions.
re: 11 weeks out glute ham workout
1st exercise
You have excellent control (no lower back extension or rotation of torso to get the weight up). What is your opinion/ preference on glute kickback variations… do you feel it is important to extend beyond hip? I see that you come up to hip level. You mentioned that you feel it in the hamstrings if you go to heavy. Obviously, the Semimembranosus and Semitendinosus of the hamstrings are always involved due to their biarticular characteristic (effectuates motion at hip as well as knee). What is your opinion? I think feelings and ideas are often better than science.
2nd Exercise
I see that you go very deep on the pushdown. Is it personal preference to go deep on those and not so high on the glute kicks. I would love to hear your opinions on this, as I use both these exercises with clients. Thank you
I am always asking various athletes these questions and all have different tips for various goals. (Bodybuilders, physique, figure, sports athletes, fighters, etc.)
I have studied exercise physiology in depth and fully understand the science, but I always find collecting tips from a wide range of people offers many practical solutions to draw from.
1. Do you try to put caloric intake at a surplus in off-season for muscle building, and if so do you set an approx. goal weight to “walk around at” vs competition?
2. How long do you attempt to be at caloric deficit before a show? (how many weeks, etc) and does that affect your training style as you “cut down” into a show?
Thank you,
Matt Rogers, CSCS
Sports and Fitness Consultantthank you for your insight and in-depth descriptions.
re: 11 weeks out glute ham workout
1st exercise
You have excellent control (no lower back extension or rotation of torso to get the weight up). What is your opinion/ preference on glute kickback variations… do you feel it is important to extend beyond hip? I see that you come up to hip level. You mentioned that you feel it in the hamstrings if you go to heavy. Obviously, the Semimembranosus and Semitendinosus of the hamstrings are always involved due to their biarticular characteristic (effectuates motion at hip as well as knee). What is your opinion? I think feelings and ideas are often better than science.
2nd Exercise
I see that you go very deep on the pushdown. Is it personal preference to go deep on those and not so high on the glute kicks. I would love to hear your opinions on this, as I use both these exercises with clients. Thank you
You may simply have a genetic abundance of slow twitch fibers that do not tend to grow larger. Try some power/explosive 5-6 reps of a 60% RM to stimulate the more explosive fast twitch type II fibers which will tend to grow more easily. You may only be stimulating Type IIa fibers by lifting heavier weights. The Type IIb are more explosive. After 5-6 reps and 60% RM power declines. This has really worked for me.
Instead of 4×8-12 reps, try a quicker motion with lighter weight at 5×5.
