"The Truth" w/ Eric Broser (Q&A and Training Articles)

[bodyfx2]

So here's a question.
With 5-Tetra can you drink a protein/fats shake before taking it? I know it says no food. Then I would do bcaa's during routine.

Best to take it 30 minutes before that shake.

[bodyfx2]

One more. I'm looking into a custom mix from True Protein.
It would be 75% ion exchange whey and 25% egg white protein. The reason for the egg white protein is it's amino acid profile and a bit more calories than whey for us ecto's.
What do you think?

I am not a big fan of ion-exchange whey. Go for microfiltration.

Is this mix for general use throughout the day?

[Toddbz]

I am not a big fan of ion-exchange whey. Go for microfiltration.

Is this mix for general use throughout the day?

Got ya on microfiltered.
General use protein yes. Are you going to say just eat eggs and have pure whey so that it works best for pre/post workout purposes?

[DDD619]

Hey Bodyfx2

I am curious about what your thoughts are on Chad Waterbury and his high frequency training methods? And if you believe or don't believe in them could you say why?

Thanks

[bodyfx2]

Got ya on microfiltered.
General use protein yes. Are you going to say just eat eggs and have pure whey so that it works best for pre/post workout purposes?

Well, no, not necessarily. I was going to say if it is for general use then I would also add in some micellar casein. I generally use about 40% casein, 40% egg white, 20% whey mixture.

But yes, for pre and post workout, pure whey is best.

[bodyfx2]

Hey Bodyfx2

I am curious about what your thoughts are on Chad Waterbury and his high frequency training methods? And if you believe or don't believe in them could you say why?

Thanks

Although I have heard his name mentioned many times before I am not totally familiar with his methods, so I cannot answer fairly. Can you give me a quick synopsis of his program?

[Toddbz]

Well, no, not necessarily. I was going to say if it is for general use then I would also add in some micellar casein. I generally use about 40% casein, 40% egg white, 20% whey mixture.

But yes, for pre and post workout, pure whey is best.

Got it.
Thanks Coach

[Toddbz]

What do you guys think about this new gemma protein?

[DDD619]

Although I have heard his name mentioned many times before I am not totally familiar with his methods, so I cannot answer fairly. Can you give me a quick synopsis of his program?

Ya for sure man,

I got this from wikipedia. Chad Waterbury: Articles primarily emphasize multiple, full body training sessions each week, avoiding training to failure, and non-traditional set/rep parameters. One example of this is using 10 sets of 3 reps with heavy weight, as opposed to the traditional 3 sets of 10.

One program of his that I have tried is choose 1-2 lagging body parts you wish to bring and it goes fo 10 weeks. You train the lagging parts 3-4 times a week, you choose one different exercise each week for that body part and each set, rep range, rest is all different from day to day.

[bodyfx2]

Ya for sure man,

I got this from wikipedia. Chad Waterbury: Articles primarily emphasize multiple, full body training sessions each week, avoiding training to failure, and non-traditional set/rep parameters. One example of this is using 10 sets of 3 reps with heavy weight, as opposed to the traditional 3 sets of 10.

One program of his that I have tried is choose 1-2 lagging body parts you wish to bring and it goes fo 10 weeks. You train the lagging parts 3-4 times a week, you choose one different exercise each week for that body part and each set, rep range, rest is all different from day to day.

Well, I don't think that is a prescription for continuous gains, but perhaps it might work as a shock to a lagging bodypart. For those looking to reach full bodybuilding potential I cannot recommend full body sessions, and once you reach a certain level of training, I feel that training to failure becomes a necessity.

Some untraditional set/rep schemes can work well because the body is not used to it, which is why I build a cyclical approach to my training right into the program...the body is incredibly adaptive.

That said, I cannot and will not put down another expert's training method on a "universal scale" because it might work very well for some people. I cannot argue with someone's success. I would never have a client perform 30 sets for chest in a single workout, but if YOU (for example) found you get your best gains with that many sets, how can I say you are wrong?

Overall, I personally do not agree with Chad's methods, but like I said, that does not mean they might not work extremely well for some.

[DDD619]

Wicked posts Todd. Very detailed and informative.

[Toddbz]

Anyone who has ever read Dante's Inferno knows about the seven levels of hades. Well I think I discovered eight. It's called a Shock arm day, and holy momma it will have you praying for mercy.
Let's take a trip back to Tuesday evening boys and girls. Come alone with Uncle Todd on a wonderful journey into the eye popping, teeth clinching road of Shock arms.
Well, if you have or have not read I have tended to run ragged during a shock routine. Just seems like the way it should be done to me. This time was no different. Except now I had a friend join in the fun. That's right. My lovely wife decided she wanted to try SHOCK ARMS. Well alrighty then.
The order of business was to be:
Triceps rope extension super set with close grip bench press
Dips super set with over head triceps extension
Drop set skull crushers
Biceps
Alternating curls superset with straight bar curl
Spider curls super set with hammer curls
Drop set of concentration curls
Let me start out by saying my arms are still sore today. my arms are never and I mean never sore. My triceps hurt to the touch. This is 2 days later mind you.
So triceps rope extensions. I rarely do these. So why not start today right? What a wonderful movement for really getting peak contraction out of the triceps. I will definitely do it more often.
Get though some warm ups and ready to do the deed with these weights.
I'm really focusing on turning my wrists on the rope extensions to allow for maximum contraction...and it's working. Once again I'm blessed. There are several flat benches no more than 10 feet away from the cable machine.
Of course the beginning is like the calm before the storm. First set goes really smooth, yet I already notice a good bump going on. 2 seconds to breath and right into the next set. 1-3 goes fairly good, but 4 is like I added 40lb to the stack. So I drop 30 (can't give in that easy) and grind out the next 6. No time to wait. I set up before hand some plates at each end of the bar for close grip just in case I needed to change the weight. Which was like a stroke of genius in this case. Not wanting to waste any time off a plate went for a lighter one and straight to the floor for the old (I'll rack that in a minute). The weight seems even heavier than the first set even with the decrease. It was tough to even unrack. Here we go. 1,2,3,4,5 then it felt like 100 more pounds were immediately added on the negative of rep number 6. Dig in and let's go! now the timing is supposed to be 1/0/1 repeat. No mine is like 1/0/4,5,6. I can feel the perspiration start to build on my hands as I force the weight skyward. 8 reps is all I can muster. Good goal to beat next time. Where did this ink mark come from on the back of my arm? Holy! That's not ink! It's a vein! Never saw that before. If I could breath I could probably enjoy the moment. No time off to the next brutal super set.
With my triceps already feeling rather toasty dips were going to be a delight. Better just do body weight here to complete all the reps. First 6 are good. Difficult but good. Next 4 are down right painful. The next set of dips would prove to be much much harder.
I hustle the 20 or so feet to a supported bench for over head extensions. 80lb seems to be in order. Interestingly get all 10 and go for 2 more. The next set of these after the seemingly impossible dips would be reduced to a 55lb dumbbell and 8 reps was all that was in the cards today. Man my triceps look like they belong on someone else. I am so bumped my traps are flared out.
But wait there's more fun. Skull crushers. Now I do theses with a fixed straight bar. Probably because I broke my wrist in my earlier years. It just feels better than an EZ bar. 60lb feels like I just grabbed a railroad tie. Mount up and do my 10. Now sitting up is interesting. Grab 40lb and head for 8 more reps. It sounded good, but a shaky 7 is all I can get and I dump the weight off the back of the bench like a hot rock.
Triceps are done. I feel like we're missing someone here. Oh that's right Sarah is slumped over on a bench trying like all get out to unscrew the cap of her bottle of water. Making it look like a Olympic effort. Good serves her right for making me do 45 minutes on the stair stepper the other day.
Biceps. Ah Biceps. Probably my least favorite body part to train. Just so over emphasized to me. Well let me tell you something. This sparked life into me like fresh oil in that old clunker car. Exciting, hardcore training that separates the haves from the have nots. My arms get so bumped through out the bicep portion of this routine that my skin starts to actually model in color. I have that much blood flowing. In fact I have so much flowing that my fingers feel like Ball Park franks.
On the super set of concentration curls I'm reduced to...now ready for this...a 25lb dumbbell. I tried a 35 thinking that would be light enough, but it might as well been a truck. That thing wasn't budging. By the time I let go of the 25 pounder my biceps were burning so bad that I was actually jumping up and down shaking my arms. That burning feeling continued for about 3 more minutes.
Shock arm routine done with 2 people 22 minutes. My aerobically enduring wife even had no more juice to do cardio that day. Good thing she got to drive home.

[Toddbz]

Wicked posts Todd. Very detailed and informative.

Don't let me steal the thunder. Let's hear your experiences with it. Gives Eric more motivation to adapt new ways to fry us.

[lionelxxl]

fdfs

I will do my best to continue adding more solid articles to that thread. I will also answer all PRRS questions on this thread.

My new training method...FDFS...will be presented in the next issue of Iron Man as well.

Hey Eric, GREAT thread so far. I love toddbz's contributions too.

With regards to FDFS, any insight as to what it is online? Is it 'revealed' yet?

[bodyfx2]

Hey Eric, GREAT thread so far. I love toddbz's contributions too.

With regards to FDFS, any insight as to what it is online? Is it 'revealed' yet?

In fairness to Iron Man magazine I will not really talk about it until the issue with the article comes out, which is the November issue. That should hit stands by the end of September or early October. There are a few guys on here and other boards that have been "testers" of FDFS, but they also have to stay hush hush until I give them the go ahead.