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

[rmk1212]

You need to explain this question better. Not sure what you mean.

I wrote that right when i got home from the gym, needless to say I was beat and my brain wasn't operating on a full charge...

This was what I did for chest (for the most part)

Bench Press…2 x 3-4 + 1-2 forced reps (3/0/X tempo)
Smith Incline Press…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo)
Incline DB Flye…2 x 7-8 (2/4/1 tempo)
Machine Bench Press…2 x 30-40 (1/0/1 tempo; non-lock-out reps)
Superset: Machine Dips (1/0/1 tempo; non-lock-out reps)
/Pec Deck (1/0/1 tempo)…1 x 20-25 each+

The first two exercises has the sick negatives. My question is should these first two be treated as a negative only movement; having a spotter supporting "most" of the contraction allowing for heavier weights on the Neg? Or should I be using as much strength as possible to move that weight?

[bodyfx2]

I wrote that right when i got home from the gym, needless to say I was beat and my brain wasn't operating on a full charge...

This was what I did for chest (for the most part)

Bench Press…2 x 3-4 + 1-2 forced reps (3/0/X tempo)
Smith Incline Press…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo)
Incline DB Flye…2 x 7-8 (2/4/1 tempo)
Machine Bench Press…2 x 30-40 (1/0/1 tempo; non-lock-out reps)
Superset: Machine Dips (1/0/1 tempo; non-lock-out reps)
/Pec Deck (1/0/1 tempo)…1 x 20-25 each+

The first two exercises has the sick negatives. My question is should these first two be treated as a negative only movement; having a spotter supporting "most" of the contraction allowing for heavier weights on the Neg? Or should I be using as much strength as possible to move that weight?

I would actually prefer to see you getting between 4 and 8 repetitions all on your own and not using a forced rep unless you get stuck.

[rmk1212]

That's not a problem, I'll be sure to do that.
I'm a bit confused why the change in rep range. On page 1 the sample chest routine is in the 3-4 range. I would like to understand this as best as possible to fully utilize this program. Like most serious bodybuilders, when i start a new program I get fully involved in all aspects, constantly trying to hit the target and achieving it's full potential.

[Miss Silly]

Very, very hard to generalize this question Renee. Do you have any idea what she has been feeding herself macro-wise on her "in-season" days (training and non-training)?

As for fat burners, they are probably now doing more harm than good. She probably is in adrenal burnout and also pushing out high cortisol.

I believe it was really close to this (i believe the protein servings were 30g):

meal 1 - 1/2 cup oats & protein powder

meal 2 - egg white omelette with zucchini & mushrooms

meal 3 - chicken & broccoli

meal 4 - ground turkey & brussel sprouts

meal 5 - (pwo) apple & protein shake

meal 6 - tuna salad with cucumber, 1 tbs oil & red wine vinegar

So i'm guessing the macros where as such:

Protein 180g = 720 cal
Carbs approx 60g? = 240 cal
fat 14g = 126 cal
total cal approx 1086. (she is around 5'4" in height i think).

If you are increasing cals & certain macros to try and get 'normal' and stabilize things, would it likely be most advantageous to slowly increase carbs and still keep fats relatively low?

[athleticmom]

Very, very hard to generalize this question Renee. Do you have any idea what she has been feeding herself macro-wise on her "in-season" days (training and non-training)?

As for fat burners, they are probably now doing more harm than good. She probably is in adrenal burnout and also pushing out high cortisol.

I have to admit, that kind of scares me about using fat burners. As you know, my life has enough stress and I feel a bit more anxious here on week 6 (about) of Meltdown....but I have no clue if that is the culprit.

The other thing that concerns me is all these women getting their BF SOOOOOO low....I have already had my children, but what are the potential long term effects on fertility?

[bodyfx2]

I believe it was really close to this (i believe the protein servings were 30g):


So i'm guessing the macros where as such:

Protein 180g = 720 cal
Carbs approx 60g? = 240 cal
fat 14g = 126 cal
total cal approx 1086. (she is around 5'4" in height i think).

If you are increasing cals & certain macros to try and get 'normal' and stabilize things, would it likely be most advantageous to slowly increase carbs and still keep fats relatively low?

Her protein is fine, but her carbs AND fats should be higher in this case. Her body is hoarding fat now because she is taking in so little fat, and my guess is she is using alot of the protein for energy rather than muscle building purposes.

I would have her first try and increase her carbs to about .75 grams per lb bodyweight and her EFA intake to about .25 grams per lb bodyweight, and then see where that takes her. Adjustments can then be made from there depending on what happens.

[bodyfx2]

I have to admit, that kind of scares me about using fat burners. As you know, my life has enough stress and I feel a bit more anxious here on week 6 (about) of Meltdown....but I have no clue if that is the culprit.

The other thing that concerns me is all these women getting their BF SOOOOOO low....I have already had my children, but what are the potential long term effects on fertility?

6, 8, 10, and even 12 weeks on a fat burner is not really a big deal. The problem arises with some gals that stay on them year round.

As far as low bodyfat and children...first you must consider that many gals in this industry do not want children, and those who do simply take time off, allow their bodies to normalize and then seem to have little trouble getting pregnant.

[athleticmom]

6, 8, 10, and even 12 weeks on a fat burner is not really a big deal. The problem arises with some gals that stay on them year round.

As far as low bodyfat and children...first you must consider that many gals in this industry do not want children, and those who do simply take time off, allow their bodies to normalize and then seem to have little trouble getting pregnant.

Don't want children? I will just CRY now.

As far as the other part, remember that I was on Dave's Lipolyze for about 3-4 months (but then there was break) and I still take one Somalyze at night before bed. You know I am a FREAK about drugs and too many supplements, so sorry!

[bodyfx2]

Don't want children? I will just CRY now.

As far as the other part, remember that I was on Dave's Lipolyze for about 3-4 months (but then there was break) and I still take one Somalyze at night before bed. You know I am a FREAK about drugs and too many supplements, so sorry!

LOL...not everyone wants children my dear! I know that I don't! My two dogs are enough for me!

[Miss Silly]

Thank you! She is my little science experiment LOL but beyond that, i would really just like to help her. I also think that there are many women out there in this scenario (some of which may be too shy to post) and it's nice to hear some sound advice.

Thank you

[Miss Silly]

LOL...not everyone wants children my dear! I know that I don't! My two dogs are enough for me!

bwah hahaha. OMG i always tell people (since now that i'm married this seems to be the only thing people want to know):

"i only want 4-legged babies".

[bodyfx2]

hey whats going on eric ,

i know your pretty good with your supplement and nutrition knowledge, i wanted to ask you about evening primrose oil.whats your thoughts on using primrose oil? i know dave palumbol oves the stuff but is it worth the money? only real hard facts i find on the stuff is women use it for pms.

-john

I am sure Dave has his reasons for recommending it, but I never felt any special benefit from it like I do flax, fish, and olive oils.

[bodyfx2]

Thank you! She is my little science experiment LOL but beyond that, i would really just like to help her. I also think that there are many women out there in this scenario (some of which may be too shy to post) and it's nice to hear some sound advice.

Thank you

You might not be surprised to know that many of my female clients work with me to help them get out of this very scenario, and then once they do, to make sure they never get there again!

[bodyfx2]

bwah hahaha. OMG i always tell people (since now that i'm married this seems to be the only thing people want to know):

"i only want 4-legged babies".

Very common for gals in this industry, so I am not surprised.

[Miss Silly]

You might not be surprised to know that many of my female clients work with me to help them get out of this very scenario, and then once they do, to make sure they never get there again!

yeah, not really surprised *w*