Hey guys, I'm here to help...

[Jason22]

Sawastea,

Hey man, just a couple questions....

1. I take TwinLab Creatine Fuel before and after workouts. It says to take about 4-5 grams daily (so 2.5 grams before and 2.5 grams after workout). Is this what you recommend as well?

2. Also with the Creatine, should I be taking it on 'off days' as well when I dont work out? And if so, how much?

3. I normally workout chest, back, and shoulders together, and bi's, tri's, forearms, and abs together, and then legs on a third day. Are these groups ok? Would you recommend any changes? And would you suggest changing up the order somedays?

4. Lastly, how many days do you recommend working out each muscle of your body (chest, biceps, etc). I currently work each muscle about twice a week.

Thx a lot man!!!

Jason

 

[sawastea]

Sawastea,

Hey man, just a couple questions....

1. I take TwinLab Creatine Fuel before and after workouts. It says to take about 4-5 grams daily (so 2.5 grams before and 2.5 grams after workout). Is this what you recommend as well?

2. Also with the Creatine, should I be taking it on 'off days' as well when I dont work out? And if so, how much?

3. I normally workout chest, back, and shoulders together, and bi's, tri's, forearms, and abs together, and then legs on a third day. Are these groups ok? Would you recommend any changes? And would you suggest changing up the order somedays?

4. Lastly, how many days do you recommend working out each muscle of your body (chest, biceps, etc). I currently work each muscle about twice a week.

Thx a lot man!!!

Jason

J, I'm not a huge fan of capped creatine. It is very cheap to produce, and buying it in powder (bulk is cheaper) is really the way to go. There are more advanced forms of creatine nowadays and CEE has become very popular. If you are taking regular creatine, then taking 5-10g daily on workout days is optimal. Generally, you can split it pre/post workout, though, it's okay if you take it pre or post as a bolus. On non-workout days take 5g when you wake up. Remember to drink plenty of fluids (i.e. water) daily, one + gallons a day.

Splits

If you're doing a three day split, the typical routine is:

Day 1: Chest/Tri's
Day 2: Back/Bi's/Abs
Day 3: Legs/Shoulders

You could always substitute shoulders for another day as legs will take a lot of energy from you. What I like to do on WO days is warm up on the treadmill for 10-15min, at a slow pace. Hit the weights for 45min MAX, and then either do cardio or shower. Studies have shown that post-workout cardio is optimal, rather than exhausting yourself pre-workout.

As far as how many times per week to workout each muscle group, that's entirely up to you. I would refrain from working them more than twice per week. Once per week is very normal, especially if you're doing maxes.

Equally as important than your weight training is your nutritional plan and sleep. Make sure everything is in check every day.

 

[FearTheRaven]

White Flood, Green Mag!!!!

 

[sawastea]

You like Controlled Labs, eh?

 

[Jason22]

J, I'm not a huge fan of capped creatine. It is very cheap to produce, and buying it in powder (bulk is cheaper) is really the way to go. There are more advanced forms of creatine nowadays and CEE has become very popular. If you are taking regular creatine, then taking 5-10g daily on workout days is optimal. Generally, you can split it pre/post workout, though, it's okay if you take it pre or post as a bolus. On non-workout days take 5g when you wake up. Remember to drink plenty of fluids (i.e. water) daily, one + gallons a day.

Splits

If you're doing a three day split, the typical routine is:

Day 1: Chest/Tri's
Day 2: Back/Bi's/Abs
Day 3: Legs/Shoulders

You could always substitute shoulders for another day as legs will take a lot of energy from you. What I like to do on WO days is warm up on the treadmill for 10-15min, at a slow pace. Hit the weights for 45min MAX, and then either do cardio or shower. Studies have shown that post-workout cardio is optimal, rather than exhausting yourself pre-workout.

As far as how many times per week to workout each muscle group, that's entirely up to you. I would refrain from working them more than twice per week. Once per week is very normal, especially if you're doing maxes.

Equally as important than your weight training is your nutritional plan and sleep. Make sure everything is in check every day.

Thanks buddy!

 

[buddym]

Muscle Milk and Protein Whey

Work out mainly for conditioning four days a week. , yes i'm a senior but in great shape. Have been taking protein whey shakes for six months. Seem to be able to maintain strength and energy. Will mixing muscle milk in with the whey defeat my purpose or benifit me in any way. looking for more energy and a little more strength. I play a lot of golf and my fast twitch muscles seem to get tired on the back nine and i lose distance even though i dod1g1tn't feel tired.

 

[sawastea]

Work out mainly for conditioning four days a week. , yes i'm a senior but in great shape. Have been taking protein whey shakes for six months. Seem to be able to maintain strength and energy. Will mixing muscle milk in with the whey defeat my purpose or benifit me in any way. looking for more energy and a little more strength. I play a lot of golf and my fast twitch muscles seem to get tired on the back nine and i lose distance even though i dod1g1tn't feel tired.

My suggestion is to not mix MM with whey. By nature, MM contains fat, which slows the digestion of rapid-accessible whey. The optimal times to consume whey are upon waking in the morning (avoid catabolism) and prior to and post-workout. MM is great any other time during the day. With the maltodextrin it contains as a primary CHO (carb), avoid taking it prior to bed. I'm a golfer myself. I enjoy two scoops of why (or muscle milk) and 1/2 cup oatmeal with cinnamon, blueberries and strawberries before I hit the links. It'll keep me satiated throughout the round(s).

:toast:

^^^^^

Both of us cheering to a glass of whey :drink:

 

[sawastea]

Here are some useful articles buddy m...

http://www.nsca-lift.org/Perform/articles/060505.pdf
http://www.nsca-lift.org/Perform/Issues/0605.pdf
https://www.nsca-lift.org/Perform/articles/060404.pdf

 

[buddym]

Fast Twitch muscle Exercises

Here are some useful articles buddy m...

http://www.nsca-lift.org/Perform/articles/060505.pdf
http://www.nsca-lift.org/Perform/Issues/0605.pdf
https://www.nsca-lift.org/Perform/articles/060404.pdf

Appreciate the info on plyometrics. Will implement it into workouts. have you ever seen any exercises on fast twitch muscles? Have come to the opinion that swinging weighted club, etc will not help you swing any faster, only swing something heavy faster. If i have a driver that only weighs less than a lb, i need to swing something light fast.Have just recently changed shafts going down about 12 grms to be a little faster.

 

[sawastea]

That involves simple kinetic energy. Nothing to really worry about. I play a lot of softball, and there is always talk about a 27oz vs a 28oz at swing speeds of 90+.

Ek = (1/2)mv^2

I mean, you could use the Momentus, which I have, but I'm not worried about swinging faster/longer. I rather have an Arnold Palmer swing that a John Daly swing with a miss hit costing me 2 strokes.

 

[buddym]

Fast Twitch muscle Exercises

That involves simple kinetic energy. Nothing to really worry about. I play a lot of softball, and there is always talk about a 27oz vs a 28oz at swing speeds of 90+.

Ek = (1/2)mv^2

I mean, you could use the Momentus, which I have, but I'm not worried about swinging faster/longer. I rather have an Arnold Palmer swing that a John Daly swing with a miss hit costing me 2 strokes.

My problem is not accuracy, but in trying to get a little faster i usually tighten up. I'm in the low 90's and to get to 97 or 98 would be a good increase of about 15 yards. Sure easier to hit a 6iron compared to a four into a long par 4. There is a teacher in Rhode Island that works on nothing but speed execises and guarantees 8 to 15 mph greater swing speed. There are quite a few you tube commercials with his sucess especially with lady golfers.d1g1t