Layne Norton

[str8flexed]

Layne, question for you on training frequency.

I know you are a proponent of hitting the muscle multiple time per week.

Obviously that implies you feel that 2 times per week is more beneficial than 1 time per week for muscle growth.

However, when I hit my legs, I have a certain workout that I LOVE, that destroys my legs so badly that it would literally be dangerous to hit them again 3 days later, and they are literally still very sore on day 5. I have done this routine 6 weeks straight and the soreness never subsides to where I can train my legs a 2nd time that week.

My question is do you think I should either tone down that workout a bit, or flat out change it, so that I can get in a 2nd workout per week, or should I just stick with the one workout per week for legs?

breakdown of the workout?

[str8flexed]

Please let me know when your commentary on the high repetitions study is up or out.

it is now out in the new issue of MD

[str8flexed]

Layne whats your take on cardio when dieting. I am an athlete and I am just walking on an incline now but would much rather do HIIT cardio. I think I have read before that you prefer this also.

see my webcasts and my precontest article http://www.bodybuilding.com/fun/layne36.htm see the cardio session

[str8flexed]

Layne, if you get chance I would like your feedback on the thread about 13 weeks out from 1st comp. I posted some pics and respect your opinion. Thanks man

link please?

[creed42]

link please?

Its on the nattie talk forum. Titled "13 weeks out from first competition"

[str8flexed]

Ok I guess I'll go find it didn't think it was that difficult to post the direct link

[creed42]

Ok I guess I'll go find it didn't think it was that difficult to post the direct link

http://forums.musculardevelopment.co...IFETIME-NATTIE

[NeedMoreSize]

breakdown of the workout?

Hack Squats Rest Pause 6-8, 3-4, 1-2
Sumo Deads 1x12, 1x8
SLDL 1 x 8, 1 x 6
Leg Press Calf Raises 2 x 8-12
Seated Calf Raises 1 x 8-10

The thing that is interesting is I also do this workout with 2 variations, one variation is with Squats in place of Hack Squats, but no RP (Don't want to die) and with Leg Presses in place of Hack Squats, Rest Paused, and neither of those two workouts leave me sore for more than 3 days, its this particular one that kills me. BUT, I don't feel any quad exercise like I do Hacks, by far and away my favorite quad exercise.

Thanks!

[str8flexed]

not to sound like a jerk but that's really not that crazy, looks pretty typical. How much are you eating?

[creed42]

Layne, your article on BD.com on precontest diet does that work for women also. My wife is planning on doing figure comp in july. Just didnt know if the same % of fat pro carbs was the same for men vs. women. Thanks for the help man.

[str8flexed]

well yea, just keep in mind that article is just a general guideline

[creed42]

ok and thanks for the info and tips on my pics. After taking those pics and looking at them I def see I need to work on my posing. And raising my hands higher on my waist def makes the lat spread look better. Thanks again Layne.

[NeedMoreSize]

not to sound like a jerk but that's really not that crazy, looks pretty typical. How much are you eating?

I agree 100%.

If I swap out regular squats for the RP Hacks, I am good to go 3 days later. For some reason the hacks just F me up with Doms for days!

I am eating very slightly above maintenance. Gaining about a 1/2 lb per week.

[str8flexed]

make your quads too sore with hacks?

[rlecuyer]

I recently heard that because insulin spikes lead to secretion of somatostatin (which blocks production of Growth Hormone), a high carbohydrate meal should not be consumed immediately after a workout if your main goal is fat loss. What do you think about this? My thinking is that this is only one piece of the puzzle. If you do something like HIIT your body's main fuel is going to be carbohydrates (assuming you are doing anerobic intervals), so that is what needs to be replenished. If there is no sugar readily available then the body will have to go to amino acids to create glucose, sacrificing muscle, right? So couldn't this in the long term have a negative effect on fat loss and training in general?