The most important time of the day to supply nutrition is directly after your workout. Your muscles are like dry sponges after training and ready to soak up valuable muscle building nutrients. It is up to you to supply what your muscles are craving so don’t miss this critical opportunity to ignite muscle growth.
Directly after training I recommend whey protein isolate and my favorite is VP2 Whey Isolate by AST Sports Science. Along with whey protein you should mix a high glycemic carbohydrate like dextrose crystals or other liquid carbohydrate. In addition to the carbs and whey protein I add 5 grams of micronized creatine and 5 to10 grams of L-glutamine.
I have an eBook that will be released soon detailing the exact nutrition and supplement plan I followed on my championship run in 2003, including specifically what I ate and how I supplemented post workout.
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Hello Jeff! Nice to read your blog again 🙂 What are your opinion on aminoacids like EAA for post woprkout-drinks, or do you prefer whey isolate? And do whey isolate aslo work as a between meal product or is casein powder better as a between meal product?
G'day Jeff,
I am a Max OT trainer. I have been for a good while now. I have been seriously training for about 1.5 years after a long hiatus from the gym. My problem is my arms. They just seem to be so very slow in responding. I even think they have plateaued. I follow the Max OT routine, I diet well and look after myself overall. I do take whey 3 times a day on non training days and on training days probably 4-5 times. I do the nutrient timing factor as well. I am just stumped. I have just come off the 1 week break too. My arms are stuck at 14.5" unflexed and my goal is to grow them to 16" unflexed.
HELP!
Thanks, Steve
will this ebook contain contest prep-info with regards to final week,suppliments used sodium depletion,carbloading etc???
Jeff,
First let me say that you are a great inspiration, and what you have achieved is remarkable. I've recently begun training max-OT and two questions have come to mind.
first: What do you think of supersets for the same body part (squats and lunges for example) and supersets for opposing body parts (bench press and seated rows for example)? Do they have a place in max-OT?
second: I currently do 4 sets of 55 second planks for abs and 4 sets of 55 second planks for each of my obliques. Is this good, or should i stick to something like cable crunches instead?
Thank goodness! I had to track it down from the Sweedish AST site and translate to English. Funny in translation that you eat "Glasses" of green beans, lol!
http://translate.google.com.au/trans…all%26pwst%3D1
i was thinking about getting some L-glutimate,how much will this improve my growth/recovery….ur stories on when u have used and not used it?
L-Glutamine has been an important part of my supplementation for years. I take it upon waking, pre and post training and before bed.
I prefer Whey Isolate post training. Casien powder or a protein blend works better between meals or as a meal itself.
Hi Jeff,
Im actually just taking the VP2, Creatine and Lglut after training but haveing a potato about an hour after. Is that ok? Instead of Glucose?
I answer your question on Episode 13 of my weekly Q&A Show. http://www.jeffwillet.com/newsite/2014/08/jeff-willet-weekly-qa-episode-13/
As for arm training, not much I can say other than stay the course and keep executing the plan. Focus on execution and pay special attention to nutritional detail.
I don't include supersets because supersets lead to muscle fatigue and the goal of Max-OT is to achieve muscle overload.
I prefer weighted abdominal exercises as the basis for weekly ab training. If you wanted to incorporate planks or some fit ball work for core strength and stability I think that is fine as long as you do it in addition to the weighted ab work.
My eBook will be released within the next few days and it includes exactly what I did in the final week of preparation before both the 2003 SA and Team Universe.
I have a question about overtraining and joint pain. I have trained Max-OT style for the past 6-7 years and have had my share of joint problems. At the moment I suffer from elbow tendonitis and knee pain. I can work around the pain with intelligent exercise selection, however, I don't want to exacerbate these problems. I thought that I would back off on the intensity for a while, still performing the same volume of exercise but not pushing to failure (i.e. choosing a weight I can complete for say 12 reps, but only completing 6). In your experience, do you think this is wise? I'm sure you have had to deal with injuries in the past (or maybe even in the present) and would really appreciate your opinion.
Thanks,
Hans
Yes, I think that makes sense. If you are having an area that is bothering you what you want to do is either choose exercises that don't further aggrivate the area. If that doesn't work you can do what you suggest and stick with the same type of volume but scale back on intensity until you can train pain free.