Expert: Brad J Loomis - 5/1/2009

Question
QUESTION: Hello again, thank you for your answer to my question over a month or two ago. I have got back into weight lifting and I am using the MAX OT program you have suggested. Im wondering though if im doing it right or wrong? At first the max ot workouts would leave me totally drained with aching muscles the next day (the first week) however after this i was able to go and lift my max for each muscle group each day pushing them to their limits. I would reach a point where i wouldnt be capable of doing anymore reps however my muscles would not feel satisfied afterwards, as if i always felt i could do more. Now i can repititively train the same muscle groups each day without them aching the next day even though i am still pushing them to the max. Im wondering if i should perhaps aim for lower warm up reps (mine are really minimalistic anyway so i guess they dont make much difference) or if theres something else stopping my muscles from being really worked. Perhaps it is just normal as well. If it helps i have been using a compression vest after all my workouts to icnrease blood flow and protein powder supplements with approximately 62g of protein per glass.

Thank you for your time im sure you will send me an equally satisfying answer as you did with my last question :)

ANSWER: Hey Thomas,

Remember from the Maximum Overload Training Course that just because a muscle is not sore does not mean you have not overloaded it.  If you think about it, when ever you start lifting weights, come back from a layoff, or change to new exercises, your muscles are sore because they are not used to the training.  However muscles start adapting very quickly and soon the soreness goes away.  As long as you are progressively making the weight heavier when you reach that ellusive 6th rep and you are getting stronger, you are doing your job of overloading the muscles.

If you are after sore muscles, just keep changing the routine up.  Give it 3 weeks, then change the exercises around and replace them with new ones.  Instead of squats do lunges, in stead of barbell presses do dumbbells, instead of pull downs do rows.  Just stick with the principles and soreness or not, you are gaining size and strength.

Good luck and stick to it.

---------- FOLLOW-UP ----------

QUESTION: I actually also had another question on my mind. I wanted to take Creatine-Ethyl-Ester (CEE) and conjugated linoleic acid  (CLA) along with my usual whey protein dose. IS it a good idea to take CEE and CLA at the same time as continuing my regular whey protein dose as all three have different but great advantages keeping in mind that i am hitting the gym for 1 hour to 1 hour and half everyday of the week except saturday and sunday.

Thanks again

ANSWER: Hey Thomas,

Creatine and CLA a both fine to use with either your pre workout or post workout shake.  In fact a dose of creatine either during, or after a workout is the best time of day to take it.

A word on CEE though.  I got a bunch of free samples of CEE (company to remain nameless) in the mail and it did not work worth a darn.  At least not in comparison to the Micronized Creatine I take from AST Sports Science.

OK Here is the sales pitch.  THere is a reason I am sponsored by AST Sports Science.  They are the BEST!!  I did want to be sponsored by any other company.  I held out, waited, convinced the president what a value I could be to the company, and after 7 months work, I am sponsored.

With that being said, I would highly, HIGHLY recommend you get ASTs Micronized Creatine Monohydrate.  It's SUPER cheap as you can get a 500g bottle for about $20 on bodybuilding.com  I always recommend folks load with it so they can feel the instant strength increases in one week.  I kid you not!!  Weight that feels heavy now will feel light after one week of loading with AST's Micronized Creatine.  To load, you take 1 teaspoon 5 times per day for 5 days.  Then you can just take it before and after a workout.  ALL my clients who have taken it will vouch, it makes you STRONG.

There you go Thomas.  Good luck.

---------- FOLLOW-UP ----------

QUESTION: I was thinking about about Creatine Monohydrate but i had heard that it is has a bad bloating effect which i would rather like to avoid. I am guessing that AST's Creatine monohydrate does not have this bloating as a side effect?

Thank you for your quick reply.

Answer
Hey Tom,

I have heard about Creatine Monohydrate causing bloating, but to be honest with you, I have never had that problem.  Neither have any or my clients.  Keep in mind, none of us have taken any other brand than AST Micronized Creatine Monohydrate.  So yes, to answer your question none of us have ever had any bloating with ASTs Creatine.  The only thing we have ever felt is big time strength increases.  Hope you will too!