Get this Week’s Episode:

MP3 Download/iTunes/RSS/Odeo

Hosts:

Kevin Larrabee (Twitter), Dr. Jonathan Fass,

and Tom Venuto

FitCast News

• Tom Venuto Interview
• FitCast Accountability Bog is Up!
• FitCast Accountability Podcast…
• New Logo
• T-shirt Pre-Order
• Recommended Resources

• You are definitely one of my idols, so I hope my question gets chosen!I hear various things about “muscle density” and that different types of workouts promote better muscle density.  Is it a real thing, or just a fuzzy term like “muscle tone”?  If it’s real, what are the principles involved?

  thanks!

  Darrin

• What have your clients found to be the best/most effective motivators for fat loss programs?
  What makes/helps them succeed? -FitnessNow09
• Tom,
  Should training with a goal for maximum hypertrophy be different than popular programs
  such as 5/3/1 or DeFranco’s “westside for skinny dudes”? Or will these programs accomplish
  maximum hypertrophy as long as the nutrition is supporting the goal?
  Thanks,
  Jeff
• Can you talk about specific techniques for accountability self- accountability (internal) and external accountability from others.
• Lets talk about tracking, how much is too much and when do people become obsessive?
  
• Tom,
  Hi. I am currently training for my first powerlifting meet in March and, unlike most people you talk to, I am trying to put on some weight. It doesn’t concern me if I put on some fat as long as there is good muscle and strength gains to go with it. I have gained about 10 or 12 pounds in the last two months and am currently about 185 at 5′7″. My question is this: while trying to gain weight quickly and not being overly concerned about body composition, what is a realistic fat to muscle ratio that I can shoot for in my gains? Also, when I started, I measured myself with calipers at about 10% and last week I measured myself at about 12% body fat. I don’t really know how accurate the measurements were but I was consistent with how and where I took the measurements.
  I love the show and thanks for answering!

  Mitch

• I was wondering if you would say I need to count the calories in these kinds of drinks —
  in particular this SoBe Lifewater I just drank… (the Strawberry Dragonfruit flavor) says it has 0 (zero) calories, but then it also says 6 grams of carbs per serving and 2.5 servings per container.
  So should I actually count that as 60 calories, or are they calculating the erythritol as zero?
  Thank you!
  Here’s the info on that drink:
  nutrition facts:
  http://m.sobe.com/sobe-flavors/lifewater/strawberry-dragonfruit/nutrition-info/
  ingredients:
  http://pepsiproductfacts.com/infobyproduct.php?brand_fam_id=1054&brand_id=1008&product=SoBe+Lifewater+StrawbryDragonfruit-O+Cal

Mailbag

• (For Kevin) “Kevin I recently started training for track. since I am a thrower I am doing power lifts and I am wondering why after I switched from my old workout by body seems to be lagging. On Mondays I am doing chest, shoulders and back for this workout. After I do flat and incline bench I move to doing back then go back and do shoulders. I can barely do the standing press with 135 3 sets of 5, when before I started this workout, I was repping out 135 on the press for 3 sets of 10. Is my body reacting differently to this workout?” -Jesse
• Hi Fitcast crew!I recently saw a short vid clip on Valerie Waters site featuring Mike Boyle and training women for a certain look, in particular, the booty! (Coincidentally, this was well timed with LeighPeele.com’s member site update for her Make My Body Hot series, which was great too!) Any chance the Fitcast could cover this topic in either a roundtable or have Val on the show again?

  Or, I think it would be great to hear some tips for trainers on how to really listen to what their client is asking for, and/or tips for clients to be able to better verbalize their needs to a trainer. I guess what I’m talking about is the common issue whereby a trainer might not be more inclined to put clients through a routine that the trainer does him or herself, as opposed to what the client is asking for (which can then lead to frustration and compliance issues as opposed to building a really solid trainer/client relationship). I think both clients and trainers need to know how to identify and communicate what they really want.

  Love the show as always, and quick question for the Fitcast Hotline…is there a Skype contact for the Fitcast?

  Thanks!!

  Lynda

• Question for Jonathan:
  After being an avid endurance athlete for many years (triathlons, marathons, mountain bike racing), I started lifting free weights about 9 months ago. I have followed the NROL programs, alternating between the Fat Loss and Strength programs. Shortly after starting the programs I developed pain at the inside of my left elbow. I rested it for a few weeks, but it came back when I started lifting again. I now have the pain in both elbows, but it is still worse on the left side. I haven’t lifted for 2 weeks now, but the pain is still there. I followed some exercises I found on the internet for medial epicondylitis (essentially supinating the wrist while holding a dumbell), but they haven’t helped. I also stretch and massage the sore tendons and forearm muscles, but the pain hasn’t improvded. I have made some good gains in strength and fat loss, so I hate to quit lifting. What should I do?

  Related to this, I tend to have a lot of tendonitis problems. I have had plantar fasciitis, patellar tendonitis, achilles tendonitis, and others. Could there be some dietary nutrient that is lacking or some other cause of tendonitis other than overuse?

  Brad

• Hey Kevin, John and MOST the time Leigh. I have a question about Monster truck tires! That’s right MONSTER truck tires. I have been seeing a lot of exercises involving using a monster truck tire and beating it with a 20 pound sludge hammer. I’m just curious what this exercise is for? I could see how it could work the fore arms however I’m not sure what it does and why it has become so popular -Andrew
• Hey guys, I am currently doing the “Guy who considers ’skinny’ an insult” program in the New Rules of Lifting Workout book. I have just started the Hypertrophy II phase. I am not sure how these numbers stack up, but my squat PR, since the beginning of the program, has gone up from 230lbs to 300lbs, my lunge went from 150lbs to 245lbs, and my deadlift has gone from 185lbs to 245lbs. The only problem is that I know I can deadlift more, but my grip sucks. Are the any particular grip strength exercises I can be doing? It is currently the only thing holding me back, and it is pretty frustrating. Thanks for taking my question.-Shane

• I love all your articles on Tmuscle and Elite fts. I’m 21 yrs old, 5′6 and 149 lbs at 13% body fat. I was a fat, weak, book smart kid without an ounce of muscle who never played a single sport my whole life. I lost a bunch of “weight” two years ago unhealthily. I started lifting weights last year and all my numbers were pathetically weak. I’m talking:
  Squat 60 lbs
  Deadlift 80 lbs
  Bench 45 lbs
  Press 30 lbs
  Yes I know, pathetic. I’ve stuck to basics and have worked on getting stronger on these lifts. Here’s my stats now:
  Squat 155
  Deadlift 230
  Bench 115
  Press 80
  I know those are all still really pathetic compared to what “strong” guys lift, put I’m pretty much stuck here. I can add more weight but to be honest my form deteriorates and I know that’s bad so I humble myself and lower the weight. I’ll have some good days where I progress slowly, but these are the numbers I’ve pretty much been stuck for a couple months. Am I too weak to try 5/3/1? Do you have any other tips for me to get stronger? I really want to get stronger in the press especially. My shoulders look like tangerines and I want grapefuits.

  p.s. aside from these lifts I also do body weight stuff like Chinups, dips, and rows if that makes any difference.
  Chinups 10
  Dips 11
  Rows 10
  Those are my maxes on those. Thank you very much your help. Keep up the good work my friend.

• Jim,I am new to the sport of powerlifting and am going to compete in my first meet this February. My squat is not where I would like it to be, I’m pretty certain it’s because my technique sucks.  I feel most comfortable in a sumo stance in my deadlift, so I switched over to a wide stance in my squat for a few months (about 3 cycles of 5/3/1).  My hips would hurt in the bottom position (pinching in hip flexors).  Someone recommended that I not use a wide stance raw because it would wreck my hips, so I’ve brought my stance in narrower to just wider than shoulder width apart.  This took care of the hip pain, but I’m not moving as much weight either.
  • What is your recommendation for raw lifter’s squat stance?
  • Does a wide stance as seen a lot of the powerlifting videos only apply to geared lifters in squat suits?
  • Would you recommend different shoes (Olympic/Chucks/Wrestling) based on stance?

• I’m wondering what Jim’s thoughts are on programming chinups into a routine when someone has a glaring strength deficiency in the lift. Glaring as in 1-2 reps before strength is shot and form breaks down.
  The routine I plan on starting calls for 4 weeks of higher reps (8-10) followed by 4 weeks of sets of 5, chins being the first lift of the day and done once per week. Right now I couldn’t do the 5’s much less 8’s or 10’s, so I’m curious how Jim would have someone lay out sets and reps and what movements he may have the person do instead of regular bodyweight chins until a better foundation of strength has been laid. Thanks….
  Chris
• Hey Jim, first off I just wanted to say I bought your 5/3/1 book right after Christmas and loved it! This may be a dumb question, but can 5/3/1 be applied to a fat loss program as well? I am 205 lbs, 6″1′ and I am trying to drop about 10 lbs. If it can be modified what would you change? Thanks and I can’t wait to hear your answer! -Xav Toronto, Canada
  
• Hey Kevin, love the show and thanks for getting Jim on, it is about damn time! I have a question for Jim. I know you have a family, as do I. I have a 4-year-old son and 6-year old daughter. With the family and kids demanding a lot of my time I find it hard to get my ass in gear when it comes to nutrition. Do you have any tips or suggestions for sticking with a nutritional program that would facilitate getting stronger while staying relitively lean? Thanks for your help. -Allen B.
• When Dave Tate was on a few months back he said you were the go to guy when it comes to putting together a home weight room. I find it harder and harder to get to a real weight room due to travel time and dealing with their bullshit rules. So, here is my question. In about 6 months I will have about $3,000-4,000 to spend towards equipment. What would you recommend I get? Right now all I have is some kettlebells, an iron gym pull up bar, a TRX, and and iPod speaker dock that sounds like a radio from 1940. I know I need a barbell, some weights, a bench and maybe a rack. But I don’t know any specifics. Thanks for your help.  -Pierce

• YoGreat podcast, been listening since number 85. I have a question and two opinions. Will start with opinions I guess.

  1. How are you counting your calories for your destination abs diet? I found that with FitDay because my computer was not near my kitchen I was being strict enough in my counting that the fact that I could not note down what “snacks” I was taking stunted my weightloss. Having a notebook stashed in my kitchen cupboard has really helped, as every time I think about taking something I have to note it down immediately (also good for mental arithmetic). A more controversial approach I am taking is to weigh myself everyday. Whilst I appreciate that the frequency and the method, in so far determining body composition are not condoned have a form of accountability next to the total calorie intake is nice.

  2. Without trying to be ignorant/rude/untactful could you progress be hampered by the fact that your relationship with Leigh is different of what normally would be expected of a personal trainer to client relationship. This would feed back into the accountability. Having an extra re-feed day, did not seem to bother you that much on the podcast, yet it when dieting it would be akin to not training because you felt lazy. A trainer/coach would come down pretty hard although more of “You have to got to get your mind in gear” rather than “You mingy piece of sh*t”. I am not saying that having a friend to give you advice about dieting is a bad thing but perhaps choosing someone who is further outside your circle to be accountable to might be better.

  Question:

  The definition of a supplement (eg whey, Nox, BCAA, gainer, creatine, Anablonda) is “a quantity added (e.g. to make up for a deficiency) “. If you are dieting is there a need for supplementation given that even with the bear minimum nutrient ratios (as per Leigh a few episodes back) that is possible to get the basic RDA as per FDA dialled in. A small caveat is that I am excluding multivitamins and fish oil (but only for people who dislike oily fish) from “supplement” -Fred

• (For everyone)I thought you might find this interesting as there were some comments in episode #161 about biggest loser. Former “winner” Erik Chopin has another reality TV show about how he’s trying to lose weight after regaining almost 200 lbs!http://health.discovery.com/videos/health-promos-confessions-of-a-reality-show-loser.html
• Hi, I have been listening to your podcast for some time and I was wondering about the effects of training on say 18-19 year olds in terms of weight training.
  I ask this because I have heard that within the first two years of training it is best to do 3 or so full body workouts per week – yet for intermediate trainees it is recommended to do split training.

  How long would each workout be if you have six split sessions per week, and what muscle groups should be targetted. Thanks, I am an 18 year old Aussie who has been training 2.5 years, 63kg and 5ft 8in – you guys have really helped with my training and have helped me towards my goals – and now I will be staring a human movement degree with a bachelor of nutrition and dietetics thanks to you guys.

  Cheers Keith Logan

• Hey guys, i have a suggestion and a question. Both are about the doorway pullup bars.I have had one of those doorway pullup bars in between my room and bathroom for a while now. Last episode, you were talking about how yours feels unstable sometimes. I had that issue at first. What I did was go to the hardware store and buy some L brackets. They are really cheap, and I screwed them into my wall right above the door frame. I figured a couple holes are worth it, especially since I plan on using this thing for some time. It works really well. The bar sits on the L brackets instead of the door frame, and is much more sturdy. I have found this to be particularly worth it if you have a smaller or thinner door frame.

  I also have a question regarding pullups. Since I have this pullup bar in my room, I do about 10 pullups probably 4-5 times every day just because it is there and I have 30 seconds to kill. The max number of pullups I can do at once is something like 15. Usually if I am doing a set of pullups I will do 3 sets to failure, which is something like 15, 12, 8. I was wondering how doing these 3 sets of pullups to failure (3 sets with a minute or so in between) compares to the 4-5 sets of 10 throughout the day. Is doing pullups throughout the day an effective way to build strength, or would it be better to just focus on session? I was wondering if you could also talk about the EPOC effects of pullups or pushups throughout the day. Thanks, and I look forward to hearing your thoughts. -Sal