4 Quick Questions (Phase 1 & Nutrition)

kmfisher · 10-10-2005, 09:29 AM

I'm just about to start phase 1.

Here are my questions:
1. In Phase 1, do I ever add weight to the unilateral lifts (and some of the other ones)? Or, do I do the entire 4 week phase with bodyweight for these? The book is pretty unclear about this.

2. What are the rest periods in Phase 1? I haven't seen them listed anywhere.

3. Since I setup my workout as two full-body days, similar to the first guy, should I use Mobility Sequence #3 (total body) instead of #1 or #2?

4. Is Maltodextrin less sweet as Dextrose? I have a hard time with the protein shakes because they taste like pure sugar with the Dextrose. Just one of them makes my stomach hurt.

Thanks for the help.

PaPaLoAdS · 10-10-2005, 12:47 PM

Regarding Question 4:

ive never had the dextrose with my shake but the Malto i put in my shake (carbo gain) is pretty neutral and just masks the taste of whatever the protein powder flavor is

not sweet at all basically, IMO.

kmfisher · 10-10-2005, 02:21 PM

Thanks. What brand malto do you have and where do you get it? The only bulk one I have seen is carbo-gain.

PaPaLoAdS · 10-10-2005, 08:19 PM

http://www.amazon.com/exec/obidos/AS...6link_code=xm2

thats the first one that showed up when i searched for it at shopping.com just check out that site and see which is the cheapest including shipping and taxes

kmfisher · 10-11-2005, 09:27 AM

Thanks for the help. You are doing phase 1, or were, correct? Did you add weights for the unilateral lifts? What about rest periods? 1 minute between sets or 2? I figured out #3.

Thanks.

baby muscles · 10-11-2005, 11:25 AM

From what I remember in phase 1 I did exactly what the illustration showed. So for example the unilateral lifts he didn't use any weights but he did on the cuban press. Remember this is strictly a corrective phase. I don't think there will be any muscle building in this phase. As far as the rest periods go I think I just rested 1 min between sets since there were no heavy weights involved. Remember not to use heavy weight when weights are called for, just follow the exact description of the execise and you will definately feel some muscle discomfort the following day because these are not common execises, so your muscles won't be used to these movments. Especially on that bench press, WHOA.

kmfisher · 10-11-2005, 11:47 AM

Thanks for the help. For the bench, you used regular weight amounts, correct? That's what it looks like in the picture.

PaPaLoAdS · 10-11-2005, 01:07 PM

Quote:

Originally posted by kmfisher:
Thanks for the help. You are doing phase 1, or were, correct? Did you add weights for the unilateral lifts? What about rest periods? 1 minute between sets or 2? I figured out #3.

Thanks.

yeah i have about 2 weeks under my belt for phase 1 and i have not added weight to the unilateral lifts i just try to make my form on the lifts as best as possible.

as for rest periods i just do about a minute inbetween sets and the length of time it takes to setup for the next excersise, inbetween excersises(if that made anysense)

for bench, since the form they want us benching is different than what i was used to i had to lighten up the weight a little bit until i got used to benching that way

baby muscles · 10-11-2005, 02:12 PM

Yeah, benching with your elbows that close to your rib cage is a bit of a challenge. I didn't actually do that execise but I was very curious to see what John Berardi was talking about. So I had to try it out , and yeah you do have to go lighter or you'll be wearing a barbell as a helmut.

K-Court · 10-11-2005, 02:32 PM

You're right guys. The shift in bench form does take some getting used to, but now that I am, I'm benching more than ever.