Lab Coat Fitness Yaad Mohammad

In this episode we talk about optimal training. What is it? Why is it important? How do we do it? We move on to talk about Yaad's experience with using turmeric, Josh his opinion on anti-inflammatory diets and of course answering some questions from you! 

Timestamps 


00:00 Introduction: Optimal Training 
20:10 Turmeric gains 
40:10 Anti inflammatory diets  

AMA portion 

At 45:47 by Phillip l'Anson: 

Hi guys. I have binged the podcasts like a Netflix series while walking the dog. Really good stuff. I have been following your device with nutrition. I am going for high protein + 20% calorie surplus. I can often get my protein goal, but I struggle to often get to a calorie surplus (mine is between 3000-3600). I have set reminders on my phone to snack more throughout the day. What are some good calorie rich, nutrient dense snacks that are easy to make and prepare for a busy person? 

Intermezzo 48:40 about Josh's gardening  

At 55:44 by Tommaso Cazzaniga:  

Josh what are your thoughts about TRT with bio-identical hormones? Assuming one's Vit D3 and other related nutrients are in check, of course.

Welcome to the new season of the Lab Coat Fitness podcasts! After a year break, we're back to talk about what happened in that span of time, how training is going and what gains were lost as a covid patient.   

Of course it wouldn't be a Lab Coat Fitness podcast without us providing tips on how to deal with having covid in regards to training and nutrition.   

Timestamps


00:00 Introduction 
02:00 Yaad had covid and what to do if you have/had covid? 
25:00 How to prevent yourself from getting infected inside and outside the gym. 
40:05 How is Lab Coat Fitness, Joshua and Yaad doing?  

AMA portion 

At 55:35 by Edouard Caspersen

How to optimize your training for HSPU ? Other than Yaad leans/holds and Pike Pushups what can i do to help get my strength up? Are pike pushups sufficient? What lifts carryover the best to HSPU ? I feel like the high incline bench press would carryover better than strict OHP because of the angle of pressing.

Covered questions
At 02:20

Alexander Egebak:

Do you guys have any practical to meet the daily protein intake recommendation of 2g/kg BW?

At 10:48

Thomas Dargent:

Any advice for reverse dieting? I know someone that seems to be unable to lose more than a few kilos when in a calorie deficit, is that the solution?

At 20:06

Daniel Manu:

For Iron cross technique and conditioning, is it better to shorten the lever (loop rights technique) or to use something similar to a dream machine?

At 31:25

Nicholas Masman:

This was asked on the forums a while back, sorry I don’t remember by who!

If one has GST goals only, what is the purpose of strength cycles?

From my uneducated perspective, it seems more efficient to just go Mass -> Skill -> repeat.

Are strength cycles a learning experience in macro 1, or is there something more they add?

Thanks!

At 36:40

Robert Burtchell:

I’ve seen y’all promote using the mass cycles for fat loss and Mike Isratael talk about basic hypertrophy blocks being used for fat loss. What’re your thoughts on MRT where you train in a circuit fashion but still get roughly two-three minutes of rest between specific sets? So incline press, rows, squats, and hinge. Rest 30-60 repeat? How would this affect muscle growth as well in non fat loss phase? Would one just not be able to use the correct loads for 12-15/5-10?

At 42:02

BosBatMan:

I’ve read the World Anti-Doping Association (WADA) and many countries now permit the use of CBD oil. What are Pros and Cons of using this substance and do you recommend it for fitness athletes who seek the alleged benefits for muscle recovery, inflammation, minor pain management, etc.?

At 49:50

Ji Eun Lee:

I want to have perfect overhead mobility for ohp/handstand. Doing the stretches in the routine helped initially and I have improved my mobility from when I started, but I feel like I am stuck and haven’t made any progress for months. At best right now I can do wall extensions and move my arms around 20-30 degrees from the right-angled starting position: |_o_| (arms & head)

How do I assess which muscle is holding me back and improve it faster?

Covered questions
At 00:34

Jeremy Ross:

Hi Labcoatfitness team! I’m new here, so please forgive me if you have covered this topic in previous podcasts or articles, etc.

Without further ado;

What are your thoughts on measuring HRV every morning and whether this information is an accurate indicator of ANS readiness for training?

Context. I use the a Polar H10 Heart rate monitor and the Elite HRV app (no affiliation)

I like the data, but sometimes question the accuracy. For example, there have been times I trained so hard the next morning I was sore; however, my HRV score showed I was rested and ready to train hard today. Other times I had low HRV score, albeit I was well-rested and ready to train. Finally, I noticed I could “hack” my HRV score by using certain breathing patterns to improve my test on the 2nd try.

Thus, what is your opinion on HRV testing?

Thank you for your response!
JR

At 22:40

Simon Hernandez:

What are your thoughts on resensitization mesocycles ? Useful between extended hypertrophy blocks? Are deload weeks enough?

At 31:30

Ji Eun Lee

Hey guys, I’ve just joined and am starting your routine immediately.

I do rock climbing and have a gymnastics class (mainly tumbling) once a week.

I think I’m strong enough to handle the routine and those activities for a little while, but I’m sure I have to cut some volume eventually.

Could you give me some advice or guidelines on how I should reduce the volume on the routine? If this question is too quick to answer, maybe Josh could go on and give some general guidelines on how to cut volume in general?

At 36:28

Anonymous:

I have quite some extra ROM in my elbow extension bilateraly. Should I be cautious in regards to planche work? And should I work to only reach neutral elbow extension on the end of my e.g. push ups or go all the way to hyperextension?

Thanks guys!

At 42:40

Florian Nagel:

Hey guys. I would like to hear Josh talking about pre-requisites for tumbling. Do you think that there are standards (and which?) someone should fulfill, before attempting tumbling (things like hip/leg strength standards, knee prehab), to handle the forces safely?

At 51:18

Haz M:

Good to hear you guys are feeling a bit better! Could you go into how you keep yourselves relatively active while injured (if at all). Also any tips and specifics you did/do to proactively help with your rehab, and what you’ll do/advise others from now on to mitigate that from happening again?

At 58:40

Dan Hughes:

Hi hope your both doing well!

Love going through these programs it’s amazing.

This is a question of modification. I live in a rural town where not a lot of clubs activities etc happen

A mma club has opened and it’s something I always wanted to really try even before I got into gst but there was no options too.

To boil it down could you take the meat and potatoes of the mass and strength cycles and run the side by side the mma club training ? Or would that be counter productive ?

Thanks guys
Dan

At 01:07:02

Chuck Pinkert:

When it comes a mass/hypertrophy cycle for calisthenics, how important are lower body exercises like the squat and deadlift?

I’ve been taught before that lower body exercises will accelerate the upper body gains, is there truth to that?

Questions can be found on www.labcoatfitness.com/articles/podcast-9

Covered questions
At 00:58

D W:

Hi

My sister has Pectus Excavatum. It’s not severe but has a definite sinking of the chest wall.

I’ve seen guys build hypertrophy around that area minimising it’s appearance.

My thoughts


As a female she is going to find it harder to get the same results purely through chest hypertrophy.
As well as building muscle there should be a focus on stretching/mobility exercises of the chest, spine and rib cage to help expand her chest and improve posture.
Her chest will be severely tight already and therefore she should look to minimise any muscle building work in this area.

Questions:


What areas/ exercises would you advise?
Should she avoid muscle hypertrophy of the chest altogether OR do some hypertrophy of the chest but double up on the opposing muscles in the back?

I understand there will be a limit to what she can do purely through exercise but any small improvements would help.

Thanks guys!

Notes:

Links mentioned by Joshua in the podcast:


http://www.hkspra.org/product_image_pub/64_569953.pdf
There are also vacuum bell devices but they are generally most effective in children.

At 08:02

Mauro Gomez Alvarez:

Does weighted isometrics like weighted Planks, weighted Front Levers, weighted L-Sits have a place or they are suboptimal to build anything?

At 12:07

Matthew Gray:

How should cuts be timed with your training phase? Align them with a skill cycle, or what? Thanks for being awesome y’all.

At 48:04

Nico Pleyto

I’ve been experiencing a bit of pain during the straddle stretches. I feel like my inner thigh gets strained from doing the Goku stretch. I’m not sure which specific muscle, but I’m guessing it’s the adductor magnus. Is there a way I can progress safely with my flexibility without injuring myself? I usually stop and back off whenever I feel a bit of pain other than that, what else can I do to address this issue?