Coach Rob Regish
Listener questions are answered about training, nutrition, supplementation and more.
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SHR # 2369 :: The BluePrint Power Hour
Show Notes:
[7:43] What was Rob’s original reason for weight training?
- Girls don’t want a nice guy at a young age. They want drama.
- Rob felt that he wasn’t big and strong enough when losing a girlfriend.
- This could be due in part to having guys like Hulk Hogan as role models.
- Rob feels that he has body dysmorphia. He used this to his advantage.
[18:20] What was the first and most memorable supplements that Rob took?
- Joe Weider weight gain formula 7.- He vomited the first time using it.
- Ferulic acid- did not work.
- Hot stuff- did actually work.
- Cybergenix- came with training and nutritional advice.
- Creatine.
- Ultimate Orange.
[25:02] Rob’s best training advice.
- Focus on strength first.
- Intensity trumps volume and frequency.
- Pay attention to bar speed.
- Bill Star’s 5x5 protocol should be your fallback routine.
- Leave a rep or two in the tank.
- Incorporate body weight work.
[32:04] Where do you see supps going in the next 10 years?
- About the same as the last ten years in the U.S.
- Other places such as the U.K. may have better access to quality supplements.
[39:20] What kind of cardio does Rob recommend?
- HIIT
- Hitting the heavy bag.
- Sled pushes/pulls.
- Farmer’s walks.
[44:10] BCAA vs. EAA.
- BCAA suck when used in the recommended dosages.
- 20-25 grams intra increases recovery, but EAA’s blow BCAA away in even smaller doses.
- Synthagen has a preferabel ratio of EAA that is just as effective as higher doses of EAA.
- There is a connection between BCAA intake and high blood sugar levels.
- EAA’s are one of many reasons as to why Thriv is a superior protein.
[1:03:03 Tip of the day: New rhabdo information.
- There are highly individualistic variances in resises in CK levels in response to training.
- The difference in high and normal levels are highly dependent upon genetics.
- There are 2 factors that increase CK levels.
- Metabolic stress: high rep work with high resulting free radicals.
- Mechanical stress: the amount of tension placed on muscles.
- Intensity seems to increase CK levels more than volume.
- Short rest periods increase CK levels higher than long rest periods.
- Excessively fast or slow reps increase CK levels higher than a normal rep speed.
- Novel stimuli seem to cause a higher increase in CK levels.
- Upper body sessions cause a higher increase in CK levels.
- EAA offset the rises in CK levels from training. They spare muscles from proteolytic breakdown.
- Antioxidants can also help.
- Contrast showers, massages, and sauna sessions can all help.
- CK levels are only a qualitative marker of muscle trauma. They do not serve as a quantitative measure.
