Coach Rob Regish

Viewer/listener questions are answered about training, nutrition, supplementation, drugs and more. Come join the fun! PLUS The Super Human Recovery Stack discussed.

[6:19] Why does rob say that reps are the variable that the body adapts to the most quickly?

• Elite athletes could adapt to a specific rep count in 6 workouts.
• It depends on the % of your 1rm that is being used and the time under tension.
• 2 systems understand this best: Westside conjugate method and triple drop sets.

[11:42] when going to the “dark side”, where is the best place to start?

• Have you maxed out your genetic limits?
• Have you trained for a decade to get muscle maturity?
• Have you eaten enough to get your base bodyweight high enough?
• You want to build off of a base of naturally acquired muscle and not drugs.
• Dan Duchenne’s first 2 books.
• Bill Llewellyn’s Anabolics series and his testing kits.
• Locating the real stuff has grown more difficult.
• Legal status is more Draconian.
• Rick Collins’ Legal Muscle.

[22:40] Z pack protocol for anti aging.

• 2x/year
• Probiotics to mitigate stomach issues ( bifido)- take them 8 hrs away from the z-pack.
• Could start in your late 30’s.

[24:40] The best way to get more volume when training heavy.

• 5-10 sets for low reps.
• Ladders
• Leo Costa’s muscle rounds.

[29:39] Carb cycling vs. Constant carb levels.

• Carb cycling is probably better for body composition.

[36:11] I’m a small guy with long arms. How do I maximize my results in the gym?

• Program your training around the deadlift.
• Implement different styles of deadlift such as the sumo stance.

[41:34] How to keep weight up when intermittent fasting.

• You can eat more than one meal when doing I.F.
• Think of it as a timeframe in which you can eat.
• Lean mass loss could be a result of an elevated cortisol response. Your body will eventually adapt to this.
• Time your exercise with eating. Get a protein bolus right after training.
• Rob gained muscle on 100g of protein/ day using this approach.
• Try using a shake of Thriv protein in heavy cream.
• The more protein pulses that you can fit in your eating window, the better. Aim for 2-3 pulses.

[51:20] The FDA’s new bulk drug policy.

[52:00] Does GABA need to be cycled?

• Glycine may be better.
• Try rotating the two.

[53:35] Do EAA’s have calories?

• Yes, they do.

[55:14] Is copper supplementation still good when on TRT?

• If you need it, yes.
• Don’t sweat over small doses.

[1:03:33] TOTD: Rob’s favorite movements.

• Deadlifts- olympic or trap bar.
• Squat- barbell for hypertrophy, box for strength.
• Step ups.
• Chin ups.
• Dips
• Handstand push ups.
• Breathing pullovers
• 1 arm rows
• Clean and jerk.
• Bridging.