Layne Norton

[anti-steroids]

Layne an inspiration as always!

[Fitzchivalry]

I just think with the amount of calories bodybuilders consume 3 would be difficult logistically. I also don't think it's optimal based on the protein synthesis data my lab has produced. But see you people go again, it either has to be one extreme or the other. IF you tell people they eat too frequently they'll say well I'll just eat 2-3 meals per day... but if you tell them they don't eat frequently enough they'll eat 8-10 meals per day. Find THE MODERATE GROUND! Our labs signaling and protein synthesis data leads me to believe that ever 4-5 hours eating will be best... do I have any rock hard data to support it? No, it's just my theory. Check out the april issue of MD to see my reasoning.

-Layne

May I ask how you work your pre-mid-post workout nutrition in to that? Say you eat at 8 a.m. and wait two hours to workout at 10:00 a.m. I usually have a carbs and protein shake before/during/after but that would kind of ruin the 4-5 hour break between. Or do you eat, wait about 2 1/2 to 3 hours or so and have a carb meal before working out and a full protein based meal after? If you have any links to where you talk about this a bit more I would appreciate it and I will def. read the article in the mag when it comes out.

[str8flexed]

well one reason i asked was because you said you still eat 5 meals per day. well if your eating 4-5 hours apart. that would be a space between meal 1 and meal 5 equally a 20-25 hour gap. well there are only 24 hours in a day.

so if you work say an 8-5 p.m. job. you it would be like this

7 am meal 1
1100 meal 2
300 meal 3
700 meal 4
1100 time to sleep

or every 5 hours

7 am meal 1
1200 meal 2
500 meal 3
1000 meal 4

time for bed.

there isnt enough time to eat 5 meals spaced 4-5 hours apart unless you sleeping 4 hours per night

but i will definelty read that april issue to see if you break it down in more detail.

thanks

dude, eat at 11 pm before bed and that's 5 meals. why would you not eat before bed?

[PistolPete]

Hey Layne!

I deadlift once a week, about 3-4 warm up sets and then one 1 working set with reps from 3-6 reps that goes to failure. After my working set, I'm totally spent. My lower back gets sore for a really long time after this, and it has been affecting my squatting on my leg day which is always 4 days later. If I push my leg day any further, then my lower back will be healed, but my legs will be too sore to deadlift 100% 4 days later.

My current split is...

Day 1: Chest/calves/abs
Day 2: Back
Day 3: Rest
Day 4: Shoulders/traps/deadlifts
Day 5: Rest
Day 6: Rest/HIT Cardio
Day 7: Bi/Tri/Forearms
Day 8: Legs
Day 9: Rest

Then the cycle is repeated.

I know the cycle is kind of long, but I'm an ectomorph and this cycle calls for 4 days of lifting a week which is really good for me in terms of recovery. The only bodypart that takes a while to recover is my lower back. Do you think I should just add in one more day of rest after my Bi/tri/Forearm day so my lower back is 100% for squatting?
Thank you for your time!

[TexFlex]

huh?

It's an abbreviation for Carbohydrates.

[deulense]

Layne, what Bf % are you at on your actual website on the beach (photoshoot)?

[KMH23]

glute ham raises

Hey layne, congrats on the column. Def gonna be a great contributor to the mag. I got a question about Ghr and how you went about mastering them. Were you strong enough to perform them off the bat without assistance? i can control my descent but the point were you stall and ascend feels brutal on my hammy tendons. Also I know you dont really believe in overtraining the way others do. If I have been Squating and stiff deads on leg day and full deads on back and been feelin alright would you see a problem with that?

[MusclesMarinara]

Hey Lane,

Quick question. Im on a keto diet right now and ive been taking 5g leucine with my preworkout and postworkout shakes, but ive been reading a bunch of articles about the best time to take it and im just getting confused. As a fellow natural, what would you recommend? I also take the animal pak multi, creatine mono, and whey protein isolate. Thanks!

-Kyle

Also what is your opinion on glutamine?

[cro0sh]

Hey Layne,

any tips on rack chins? I tried them in the squat rack (smith machine is fail at my gym) the other day and couldn't get the feel in my lats. I had my feet elevated on a bench in front of me like in your videos. Something I'm missing or just retarded? lol.. It feels like its all arms.

Thanks man..

[MusclesMarinara]

Hey Lane,

Quick question. Im on a keto diet right now and ive been taking 5g leucine with my preworkout and postworkout shakes, but ive been reading a bunch of articles about the best time to take it and im just getting confused. As a fellow natural, what would you recommend? I also take the animal pak multi, creatine mono, and whey protein isolate. Thanks!

-Kyle

Also what is your opinion on glutamine?

Layne*, sorry

[str8flexed]

Today's workout

Squatting today was semi-heavy but well below max, but I was doing it without a mirror. So it was a bit different. I was also trying out different knee wraps to see which ones I liked best. I felt real good and did all of the sets easy even without the mirror

1- 135 X 12
2- 185 X 9
3- 245 X 6
4- 295 X 4
5- 335 X 2
6- 375 X 1
7- 405 X 1
8- 455 X 1
9- 455 X 1
10- 455 X 1

Then it was time for deadlifts. I decided I would push myself to see what I can do. All sets were done with a double OVERHAND hook grip

1- 225 X 5
2- 315 X 5
3- 405 X 3
4- 455 X 2
5- 495 X 1
6- 545 X 1
7- 585 X 1
8- 605 X 1
9- 630 X 1!!!!!!!!!!!!!!!! Easy! The APA record for my weight class raw is 625. I plan to break it baby!

of course I got a vid



HELL YEA!

welcome to critiques on my form. Felt pretty good!

[str8flexed]

i will get to everybody's questions this week, sorry things are crazy trying to get my paper into the journal of nutrition!

[Schmoove]

That is a hell of a deadlift. You made it look easy!

I'm still about 100lbs behind you. For me, the weight increases on deads don't seem to move in a stair step fashion. They'll just be stuck for the longest time and then bump up in weight almost unexpectedly.

[jrod]

@ 630 Deadlift! Damn, thats impressive!

[bhman6]

I still dont know how people do the hook grip...damn near squished my thumbs like hitting them with a hammer