Coach Rob Regish
Listener questions are answered about training, nutrition, supplementation and more.
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SHR # 2347 :: The BluePrint Power Hour
Show Notes:
[1:25] Carl clears the air about what’s driving him nuts.
[3:50] Supplements for a 50 year old doing jiu-jitsu.
- Recovery agents will be the most important supplements.
- Essential amino acids, kre-alkalyn or creatine HCl, and beta alanine.
- Synthagen is your one stop shop minus the creatine.
- Karbolyn can help with endurance and energy demands.
- Cordyceps sinusus increases your VO2 max.
- Carl recommends Qualia Mind- neurohacker.com code: SHR.
[11:40] Making gains by training 3x/week?
- Use full body sessions.
- Day 1- Trap bar deadlifts: sets of 3, 5, or 7.
- Dips supersetted with chin-ups: 5 sets with 2 minutes rest. Aim to beat your number of reps each session.
- Seated cable row supersetted with decline bench ladders ( Rest pause sets of 10,7,5,3). Complete three ladders for each.
- Day 2: Cardio (HIIT if possible.)
- Day 3: Speed work day: Sumo deadlifts 10x2 with 30 seconds rest. Bench 10x3 with 30 seconds rest. Box squats: 10x2 with 30 seconds rest.
- Finish with an ab exercise such as 2x20 hanging leg raises or 2x3-5 on cable crunches.
[23:44] Rob’s opinion of grapefruit.
- It contains 2 dozen compounds that effect the endocrine system.
- Narengenin- interacts with various drugs.
- Rob used to stack it with ECA. He doesn’t recall much extra benefit.
- There is a bit of truth to improving fat loss, however, is the reward worth the risk?
- Cyp-3 and 4 are both affected by grapefruit.
- Carl speculates that grapefruit can affect animal fertility as well.
[34:20] Signs of Rhabdo.
- Blood in urine.
- Loss of consciousness/ delirium.
- Dark urine.
[48:00] Effects of potassium on urine.
- Carl hints at an electrolyte blend, called “Boing!” to be introduced.
[58:31] Jim Wendler’s 5,3,1?
- There is beauty in simplicity.
- It is a slow but steady way to progress.
- Rob prefers more of a hybrid method.
- 5,3,1 helps to slowly and steadily break plateaus.
- The method is predictable and methodical.
- It is not focused on hypertrophy.
[1:04:17] Help for creatine non-resoponders.
- It is probably an issue of absorption.
- Micronized creatine helps with stomach issues.
- Sodium, R Alpha-Lipoic acid, Fenugreek and dosing with large meals all help with uptake of creatine.
- Krealkalyn or Creatine HCl could also be of benefit.
[1:09:42] There could be an argument made for all individuals to use creatine.
- Warm water should also help with absorption.
