coachjschroth Member

Umm, ok I'll go out in a limb here and assume that there is no research regarding high bar vs low bar squats when it comes to which style recruits more of the posterior chain, but how about just using common sense of basic physics of lever systems? The position of the bar will alter the length of the lever arm of the…

Yes I mentioned that body composition changes will depend on the individual. That's what I mean by context. It was mentioned in my analyses of both studies. Also, the article was a good read but that article is purely anecdotal. I would appreciate some peer reviewed sources if we're talking about research.

The take away here is that context matters when talking about body composition changes during a caloric deficit. If you've never trained before, are overweight, and decide to utilize resistance training while keeping energy restriction at a conservative rate, than there's a high chance that you will gain lean muscle and…

The Effects of Cross-Training on Markers of Insulin Resistance/Hyperinsulinemea by Wallace MB. The caveat to this study is that it was performed on overweight individuals. Athletes respond differently to energy restriction and is what we really are interested in. A Systematic Review of Dietary Protein During Caloric…

Sure, I would be happy to provide. Give me a sec and I'll pull up a couple.

If you have juice and some whey protein, you're golden. Chocolate Orange Julius.

During a single bout of cardio, more fat calories will be consumed. It's just the nature of steady state cardio which utilizes oxidative energy sources. However, Weight training generally burns more fat calories over time. It's well documented and is a result of EPOC (exess post exercise oxygen consumption). There are many…

Relentless Jeans are the new standard for weigh lifters. However, if the price is too steep, H&M, Pac Sun and American Eagle and other common retailers have started to produce "flex fit" denim similar to relentless. And no, they're not jeggings

Update in the numbers: hit a 385 lb back squat and a 475 lb deadlift

That's awesome man! Getting ready to hit that first big milestone!

I would suggest then, that you find your true 1 rep max or a possible 3 rep or 5 rep max for all of the main lifts. Then calculate your working sets based in those numbers.

Let's master the movement first. Then worry about repetition speed/tempo.

That is complete and utter bro science BS. There have been numerous published studies dismissing this statement. Unless you're in a significant calorie deficit, you will still stimulate hypertrophy even on a diet.

Best thing to do, outside of improving technique in those 4 movements (these have the most carry over for football so you don't need much else), is to work on footwork drills. Check out the_footdoctor on IG or go to www.thefootdoctorsports.com He's one of the most respected names in football when it comes to this sort of…

Theoretically yes. Exercise releases endorphins like serotonin, epinephrine and nor-epinephrine, BDNF etc. and these are your feel good hormones. Effects vary among individuals so by all means give it a shot. You may find that morning workout just might give you energy to attack the day.

I'm glad I was able to help. Keep up the hard work!

You're welcome

I would suggest looking into flossing techniques using voodoo bands and joint distraction techniques. I had the same problem a couple of months ago from excessive squatting. Pain on the back of the knee on the lateral aspect of the leg as well as extreme discomfort during end range knee flexion. Foam roller was also not…

Directly? Probably not. Creatine has nothing to do with building or maintaining muscle. We take creatine to maintain a high level of creatine phosphate within the muscle. Creatine phosphate is used in the phosohagen system to produce ATP during short-term, anaerobic, high intensity work (2-10seconds). Creatine allows you…

Nice! That's one of the biggest draw point of the program. And the big gains of course haha. Let us know about your results when you can!

Whatever you decide to do, I suggest keeping a journal to record your level of satiety after each meal and whether you feel satisfied or not, as well as how long after the meal you start feeling hungry again. In my professional experience, this method has been very effective in figuring out the nuances between different…

Simple solution. Bigger triceps and bigger upper back. Those are the real powerhouses when it comes to a big bench

That's a good sign! If you've dropped 20 lbs and you total is still the same it means you've gotten stronger! My lifts haven't stalled too much yet and I'm down 10lbs. The deadlifts are becoming a bit hellish but squats and bench still move pretty fast. Even on the heaviest percentages.

As previously mentioned, wendler gives the option of taking a deload after every 6th week. There is no problem keeping the deload at week 4 though. Personally, the more I adapt and get used the the program, the less deload I need to take. Now I really only take a deload when my lifts start to suffer and I become lethargic…