A scientific, practical & logical critique of Dr. Brad Schoenfeld’s ‘M.A.X. Muscle Plan’

Posted in Uncategorized with tags , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , on January 14, 2015 by newuxtreme

Disclaimer :- All I’m trying to do with this post is make some sense of the stuff I have read from either the program or his recommendations, which do not go hand in hand with other scientific and practical recommendations by either his peers, also people I learn from, or in some cases even himself.


Who I am.

Without making this too long, certified in Personal & Home training from multiple different organizations, Sports Nutritionist, and the youngest NSCA Certified Strength & Conditioning Specialist in my country. More importantly a passionate student of all science related to training and nutrition, I have been reading and practicing circa 2008, and a quite seriously since 2011. Some of the people and the works from whom I have learnt a lot that I haven’t mentioned below are Tom Venuto, Tudor Bompa, Vladimir Zsatiorsky & Verkoschansky amongst many others, whose work I use to analyze the program and other recommendations.

 
 

Who Dr. Brad Schoenfeld is.

I assume you already know which is why you are here reading this review.

 
 

My past history and experiences with Dr. Brad Schoenfeld’s work.

I have had a very tough time understanding a very few people’s work in the industry, one of which is Dr. Schoenfeld. I have no problems understanding most of the works of people like Dr. Jacob Wilson, Dr. Layne Norton, Dr. Mike Zourdos, Alan Aragon(the Science geeks and nerds, who are absolute complete bosses in their fields and from whom I can most certainly learn something or the other new, along with proper scientific evidence and data) and also John Meadows & Shelby Starnes (I learn from what they share the most, which is their experiences and intuition, and mostly have that feeling of that light bulb switching on at the back of one’s head, while learning from their experiences, recommendations and work.)

The reason I mention these names is because I have heard and learnt about Dr. Schoenfeld through all of these people. The one other person I’ve heard on radio shows associated with him is Ben Pakulski, someone else’s recommendations that, imho, have made very little to no sense to me, in 90% of his work on attempting to educate others into a bodybuilding lifestyle. This person probably has a PhD in pseudo-science & is a totally different topic worthy of having it’s own space for dissection.

How I came across Dr. Schoenfeld’s Max Muscle Plan.

I was searching for resources to understand the different forms of periodization and program design, especially w.r.t how they handle fatigue and recovery. Also how they can be applied in both strength training and bodybuilding oriented goals. I happened upon Dr. Schoenfeld’s program which was very highly rated on Amazon. I know that it is not a book on periodization, but any proper and successful training program has to have some sort of periodization built into it, which is what I wanted to understand.

M.A.X. Muscle Plan, The

M.A.X. Muscle Plan, The

Buy from Amazon

Pros:-

  1. Explains what is hypertrophy and what causes it. Explains lightly what are satellite cells(I assume he has to in order to ‘sell’ the crux of the program viz. ‘Mitogens’. This will be referenced in detail later.) Explains the most important muscle building hormones and their importance and functioning.
  2. Explains training variables like Intensity, Volume, Tempo, Rest Intervals.
  3. Good explanation and recommended use of Unstable surfaces in training.

Continue reading

Parametric & Non-parametric relationships in Strength Training

Posted in Uncategorized on April 16, 2014 by newuxtreme

Something to help a little bit easily understand Parametric & Non Parametric relationships in training.

 

Parametric usually tends to mean they are directly related to one another but are inversely proportional, if one is high, the other has to be low for the same directly related movement. Eg. Fm & Vm.

 

Non Parametric are also directly related to each other but more often than not there is a positive correlation between the two. Eg. Fmm is going to make Vm  higher for a movement that requires lesser than Fm of course. Eg, Bench press to Shot put carry over.

 

Parametric & Non-parametric relationships.

Parametric & Non-parametric relationships

Posted in Uncategorized on April 16, 2014 by newuxtreme

Originally posted on Iron Mc's:

In the training of qualified athletes knowing how different levels of velocity, force, and rate of force development(R.O.F.D.) have an effect on each other, and how different means in training effect these attributes as displayed in sporting movements is a key to solid programming.  All strength training means must help to build the strength which will produce the required force, velocity, and/or R.O.F.D. required in the sport to have a place in a program.  To understand what means and methods to use in the program of an athlete in a specific sport it is necessary to understand Parametric and Non-Parametric relationships.

A Parametric relationship as applies to sporting movements relates to the Vm (velocity maximum) and the Fm force maximum), and their relationship in a given exercise.  These two movement attributes share a parametric relationship; if you alter a given parameter in an exercise both will be affected.  For instance…

View original 425 more words

First 4 Plate Deadlift. 405lbs/181kg RAW. Zyzz Tribute.

Posted in Uncategorized with tags , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , on March 4, 2013 by newuxtreme

I know a lot of different people visit the blog from a LOT of different countries, and not everyone is able to either visit or find out about the existence of the Youtube Channel (youtube.com/NewUXtremeFitness) and the Facebook Page(facebook.com/NewUXtremeFitness), so I think updating the blog asap with video updates is the best thing!

For further description of the video please do check out the video description itself!

Hope you enjoyed the end result even a 1/100th of what I enjoyed building up to it! :)

NewUXtreme Fitness’ YouTube

Posted in Uncategorized, Weight Training/Musculoskeletal with tags , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , on February 24, 2013 by newuxtreme

Hey, just a blog post update since I don’t really link most of my videos into the blog. I’ll be coming up with a blog post on my experiences at the Sheru Classic 2012 pretty soon. The next video I’m going to be coming up with is one on a home made weight gainer. Stay subbed and stay tuned for a LOT more interesting videos.

Muscle Imbalances

Posted in Uncategorized, Weight Training/Musculoskeletal with tags , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , on December 9, 2012 by newuxtreme

I have this issue which i wanted to discuss and want to know how to deal wid it
my right biceps is 13 inchs but my left is 12.2 approx (i m right handed) so should i be concerned or its natural ????  

Don’t worry, the human body looks symmetrical only at a macroscopic level.

One of your arms is longer than the other. Right if you are a right handed person. Same for your legs. Muscle imbalances are inevitable whether you lift weights or not, simply being active in life in certain activities and not in others, will create the chance of imbalances.

Barbell exercises are always easier than DB counterparts for the same reason, the stronger side helps get the entire poundage up and the weaker side just supports. Stronger side gets stronger weaker gets weaker. Even one of your chest/pectoral muscles is stronger than the other, though that is generally hard to be seen visually.

EDIT : Also I forgot mentioning, a lot of strength imbalances are not because of one side being bigger/or more muscular than the other, but rather just having better neuron/nerve signalling than the other. Again nothing to worry about.

Also remember that even insertions and origins aren’t identical in the left and right limbs. Arnold has a beautiful peak in one of his biceps but not the other, and it’s not because he didn’t work the other arm equally.

What to do about them?
The advantage we have as being part of the weight training population is that we can actually do something about these imbalances and fix them. Obviously there is an imbalance in strength between the two and we can check it by isolating the muscle group.

I personally had never actually directly trained my hamstrings till about a year or so ago, since they would get worked through compound lifts or as assistors. And I decided to do so when I was suggested by an experienced physio at Apollo Hospitals to do so since they were the cause of a pain I would always feel in my left leg. I explained that my routines were quite smartly designed and kept muscle imbalances in mind, but they were insistent that I check for hamstring imbalances. Now since the pain was in the left leg, it was assumed that that would be my weaker side and I would have to train that one to catch up to the demands of the right leg and even the quads. At the same time I had to travel to Bbay and meet one of the most senior persons in this Industry(authority and education not age). He told me that the routine had nothing wrong and that since there is an obvious problem, it’s the job of the examiner/physio/doc to try and give at least some explanation in order to save face. He asked me to go ahead and check it out by using an isolateral hamstring machine in his own private gym.

I started off with what I and obviously everyone assumed, that my right side would be stronger and so completed a set to failure on that getting in around 8-9 reps. Waited 4-5 minutes. Weaker leg. Completed 13-14 reps, same weight, and despite being done AFTER the right leg.

Repeated another effort right after that and again the same results, left stronger than the right.

That gave evidence to his claim about the Physio saving face, something I had a hunch of all the way as he couldn’t answer any of my questions or understand any of my explanations.

This didn’t help me solve the problem of course. I found out a few weeks later when we were studying about foot arches and any feet/sole related injuries and it clicked me that I had just recently change my shoes to these garbage ones that burnt a 5K whole in my wallet.

Adidas Adipure.
Like a hot chick. All looks, No substance.

And of course once one thing clicks, everything else starts falling into place and looks really simple and obvious looking back. I remember that I actually had really bad gripping issues with these pathetic shoes that I bought just to mimic bare-feet action. And bare-feet is exactly how I used to lift for the past 4 years(time of the issue). Bare feet never EVER gave me an issue with gripping the ground really tight. These stupid shoes would actually slide across the floor when I would be performing Sumo Deadlifts. Thinking back it should actually have rung alarm bells instantly  but I didn’t think about it since these shoes were actually bought under the assumption of BETTER gripping of the floor.

Not having the entire body absolutely rock solid and rigid, except work the working muscles and joints, is a guaranteed way to get injured let alone cause imbalances. In this case my entire stance was changing throughout the lift.

Moral of the story : Imbalances are largely commonplace and are most definitely going to occur in everyone.

You can strengthen your muscle imbalances by doing the same thing I did for my right hamstring, which is:-

  1. This is a bit of a positive mind tool, but accepting a certain weakness makes us accept it mentally,physically and even emotionally. (It’s a weakness we have as human beings and having larger and more advanced brains and functions compared to other animals). This is a bit of NLP (Neuro-Linguistic Programming), but always say it out loud to yourself and think it as well, “Stronger side first”. I say the same…. and then go ahead with the right hamstring.
  2. Then do the other leg, of course count the reps.
  3. Once the left is done, use the right to perform the number of reps that the left one did compared to the right. This can be done in more sets, so you could have 4 sets on the right hammie and 2 on the left, it’s a non issue as long as volume is matched
  4. In case the right can’t perform concentric by itself use both legs to perform the concentric and the right only for the eccentric. The same can be used to try and give the right a bit more of workload just in case you can mange to perform equal reps in 6 sets of combined legs, but 4:2 R:L , but you still clearly know/feel the weakness in the right leg. This way the right would be performing more work, but still only enough to bring it upto par with the left.
  5. The above are methods in which you can still keep on progressing in strength and size in your routine while having the weaker side catch up.  If you are too anal about it, you could simply limit the workload of the left leg to match that of the right leg(from the above scenario). This way you can work on only bringing up the lagging side while maintaining size and strength on the other.

Follow the above principles and let me know how it works out for you!

High Cholesterol = Bad Cholesterol = Death? OMFG?!?!?

Posted in Nutrition, Uncategorized with tags , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , on November 26, 2012 by newuxtreme

Hey Guys, long time no posts! Get busy with off the boards stuff, both online and offline.

For those of you who don’t know there was an incident recently which alarmed a lot of people w.r.t  my Dietary recommendations & Cholesterol issues.

Anyways wanted to address this big issue about the Cholesterol thing. I waited for XYZ to come and give his thoughts on the same after the long discussion we had about Food Cholesterol =/= Blood Cholesterol and Protein will rot our kidneys etc.

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Click pic to see full size image of the report.

Well, my assumption was that he along with all the other doctors who saw my report would react as we told you not to eat 10-15 eggs daily and that that’s the cause of your high Cholesterol.

For those of who you don’t know. HDL = Good Choleterol, LDL = Bad Cholesterol. Obviously the whole deal about bad Cholesterol that I was getting warned about was LDL. And looking at that number at 130 was the alarm signals for most of the Docs.

Well here’s the deal about Cholesterol overall, including everything mentioned in the reports above.

LDL doesn’t give us the whole picture.
There are two types of sub molecules of LDL viz LDL-A & LDL-B.

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Diff. types of LDL

LDL – A are big large and fluffy molecules, that are actually neutral in nature. These are way too big to get underneath the endothelial lining of the cell and start causing the plaque formation that could lead to Hypertension or Clogged Arteries.

LDL – B are smaller denser molecules that are small enough to do the above and are hence the actually bad and harmful LDL.

Can you see the problem with my reports and a doctors reactions?
There is no distinction between how much of the actual bad cholesterol I really have and how much is neutral/unimportant.

So how do we find out the real story since getting the above data is either unavailable, or extremely expensive?

Stop reading the LDL.

What are my Triglycerides?
42 (less than a third)

What is my HDL?
54 (about 3/4ths up Good) (The higher the better, since this is the one that actually picks up the bad LDL-B and avoids plaque formation in the first place)

If my Triglycerides are higher than my HDL and I’m not even talking about direct numbers, but rather overall (eg. 140/150 – T & 45/60 – HDL) I wouldn’t want to be that guy because I would die of a heart attack.

But my Triglycerides are 42 & HDL 54 , which means my LDL -A is way more than my LDL – B and everything is perfectly fine, and in fact BETTER. Because this way I have high good cholesterol for all my sexual performance and test & hormonal requirements and of course the removal of the Bad LDL-B. To top that my Triglycerides (the actual thing that causes everything from Fat Gain to LDL-B & beyond is LOW).

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Death on a platter?

But the first thing we get advised on the scare of even preventing Bad Cholesterol issues is to stay away from Saturated Fats(Animal meats, something we have been feasting on since the dawn of mankind) and Eggs.

Well guess what :-

  • We remove Eggs from the Diet and we require Viagra for the result of lower sexual performances.
  • We feed our kids Low Fat Milk and they end up taking Alderal(sp?) since their brains can’t function as well since we removed the basic source of which the Brain is made of…. FAT!!!
  • We remove Eggs or any direct source of Food Cholesterol when we see a high LDL number. Food Cholesterol gone = HDL Loss & No difference on LDL. Well congratulations, we basically reduced the police/security and did nothing to the hooligans of Cholesterol which is LDL-B, whose main source of production is Carbohydrates. Crime ensues.
  • Best of all , we are advised to switch to other ‘UNNATURAL’ fat sources that cause Inflammation, weaken our cells and make us sick.

Case in point : Indian Jains.
These are people who don’t even touch animal meats and eggs and if I’m not mistaken some not even Milk. Well guess what, despite not taking any form of Cholesterol through the diet they have the highest number of Cholesterol and Type 2 Diabetes issues in the country!

Another case. Extreme Polar opposite.
I don’t want to go into way too much detail, but anyone who read my Ketogenic Fat Loss post would have read all about the same. —–> http://newuxtreme.wo…012/07/30/keto/
Epileptic Kids are switched to a Ketogenic diet where there is nothing bu Meat viz. Potein and Fats and Cholesterol, and a LOT of the latter might I add. Yet there Blood Lipids & Fat Loss IMPROVE. But if Fat & Cholesterol are supposed to cause all these issues, then HOW?

Both the above cases are polar opposites and both cannot be explained with this theory of Saturated Fats and Cholesterol causing all kinds of Pathologies.

I rest my case.

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