Coach Rob Regish
Listener questions are answered about training, nutrition, supplementation and more.
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SHR # 2395 :: The BluePrint Power Hour
Show Notes:
[6:13] Fish oil and fat loss.
- Give it time to take effect. It usually takes at least 3 months to notice anything.
- 6-10 grams/day.
- Increases protein synthesis, insulin response, amino uptake, and lean mass while decreasing fat mass.
- Offers brain protection benefits, better joints, and increased immunity.
- The body responds best to scarcity and abundance; stagger your doses to actually store the fatty acids.
- Metagenics- makes a product called omegagenics neuro and SPM active.
- SPM actives are isolated pro resolvent mediators. They resolve inflammation faster but do not actually stop it. This is a good thing.
[13:35] Vemo Ecdy?
- Vemo is a high quality herbal company.
- The product is great in terms of meeting label claims.
- There is one big flaw: the product is standardized to 95% 20- OH sterone.
- Rob got nothing from it.
- They do make one of the best tribulus products: Bulgarian Tribulus.
[18:34] What to do for upper back and traps?
- Top range rack pulls with a 1-2 inch range of motion.
- Do NOT roll the shoulders.
- Do static holds for as long as you can.
- Use straps.
- You should be able to use around double of your 1rm on deadlift.
- Use every other week. The lift taxes your CNS heavily.
- There is a full body post-activation potentiation effect benefit to this lift.
- You can also use the standing calf machine to do shrugs.
[27:31] What about the “compelling” HMB studies?
- Most of these studies were funded from a supplement company using HMB.
- Most of the less favorable results never got published.
[37:42] More info on ursolic acid. Will it help with muscle gain?
- Anti-catabloic does not equal anabolic.
- Anti-catabloic compounds can slightly and indirectly aid in muscle accrual.
- It does seem to switch on various genes that are conductive to muscle gain.
- It also lowers kidney and muscle damage markers.
[46:14] What can I do to lower my risk of getting rhabdo?
- Muscular soreness without movement is bad!
- Go to an ER if in doubt. It is much better safe than sorry.
- Don’t make sudden large changes to training..
- Ursolic acid, EAA, EFA’s, antioxidants, and full spectrum rhaponticum carthimides extract all lower kidney values.
- Blood in the urine is not always visible.
- Take baking soda before training.
- Use TB500 occassionally.
[1:07:50] Tip of the day: Sleep underpins everything. Rob speaks on the importance of sleep, how to better it, and what to avoid.
- Sleep is probably the limiting factor in your gains.
- Avoid ambien and other sleep drugs at all costs.
- Most of these prescription sleep aids are associated with cancer.
