Weight Training -- NT Style!

Recent posts on the Neo Talk list concerning weight training and how to achieve maximum build has spawned the creation of this feature.  It is nearly unanimous among the list members that the best diet for aerobic exercise is a very low carbohydrate diet.   But there is apparently no consensus on the proper diet or lifting procedures for anaerobic exercise.  Theories on the list range from strict, low carbohydrate diets to pseudo-Atkin's diets, to high carbohydrate diets.

Since I am certainly no expert on anaerobic training (but soon hope to be :-) this feature will contain some of the more thought out, professional (meaning those who claim clinical or long term familiarity) opinions.

The following were posts made by Matt Gallant on August 9 and 10, 1998.

Matt's background:

Just to give an idea of my background, I've been studying and practicing extensively (sometimes obsessively) weight training and all it's aspects from a Neo-Tech point of view for over 6 years. I've personally trained professors with PhD's in physical education. I've become very close friends with Mike Johnson (he's in the top 3 strength coaches in Canada, #1 in my book), I'm affiliated with a company in California who does cutting edge research on training among many other things.

Matt's Responses to some previous posts:

"CM [creatine monohydrate] merely increases the delivery of oxygen to your muscles."

No, creatine makes ATP last longer (I'm not going to do the whole process it's too long) it has nothing to do with oxygen.

"When you do anaerobic activity (and high-intensity aerobic activity) the burning sensation you feel in your muscles is the depletion of oxygen and the burn-out and consequent muscle-failure is the absence of oxygen."

It's lactic acid that burns, not a lack of oxygen. Plus when you do anaerobic activity you deplete your ATP, not your oxygen. Anaerobic activity is high intensity activity.

"And if you are dieting properly, you will pack on muscle faster.(2) If you want to pack on muscles you need to increase your carbohydrate intake. The low-carb diet is designed for aerobic exercise, not anaerobic exercise. If you weight lift without carbohydrates you will quickly starve yourself and cause fatigue."

That's not true. I've built 60 pounds of muscle without steroids on a low carb diet. My clients get steroid like results with my training system and my diet. What are you talking about "starving yourself"?

"A good idea to pack on the muscles and minimize the fat is to do aerobic activity after (slow-paced distance jogging or speed walking) after the workout (after you have utilized the carbs) to burn fat."

Not true, your body has limited adaptive capabilities, so if you want to build up, don't do any aerobic activity at all, if you can.

"I found the best way to build muscle mass is to take the lessons of Arnold Scharzenegger, that is maximum stretching of the muscle and high intensity workouts combined with intelligence, is the best way to change your appearance."

Arnold was on steroids since the age of 12. If anyone tried to train like him and do his volume and intensity naturally, they would burn out (I've done and seen it happen to others).

"You should start eating grains, pasta pizza rice and drink lotsa water."

You don't need carbs. Low carb is the way to go.

"You want to measure you maximum lifts for various muscle groups, then when you plan your workout make sure you do at least 3 types of sets, one with a weight at ~85% of max, one at ~70% and one at ~45%. Why? Well you have 3 types of muscle fibers, fast twitch fibers that have a low resistance to fatigue, fast twitch - high resistance to fatigue, and slow fibers twitch."

I don't agree. Russians and Bulgarian studies (unpublished) proved that it not the best way to your reps.  Without giving too much, stick to one percentage per workout (e.g. 75% on Monday, 60% on Tuesday).

"About the workouts, you are right, when one is training harder it is best to split up not only muscle groups but also lifting intensity. But for a beginner, or someone starting again after a long lay off, it is best to start lifting a few times a week."

You misinterpreted my last response. You have to microperiodize your volume and intensity. I've had great results with having my "virgin" clients lift hard and intense right off bat 5 days a week. You'll be ultra sore for a week and half, but your body adapts and everything is ok after.

"Again, when I was on the Dr Atkins super-energy (low-carb) diet I gained 10 pounds in 6 weeks, definitely steroid like results.  No I never tried creatine, I really don't think I need it, what do you think Matt?"

10 pounds in 6 weeks is pretty close to steroid like results. I'm really happy to hear that. Creatine doesn't work very well with a low carb diet. Creatine needs insulin to really work really well.  So, no I don't think you need it.  Here's a tip that's worth a few bucks.  Try HMB with a low carb diet.   That's straight from Dr. Mauro DiPasquale to me.

"Isn't oxygen depletion the definition of anaerobic activity?  I do not have knowledge of ATP so I cannot comment on that.  But from what I have read about CM it increases oxygen delivery.  Can you explain the essence of ATP and the process?"

No to your first question. If you deplete your O2 you're in big trouble. Aerobic training burns O2 for energy (though you burn a small % of O2 doing anaerobic exercise). I won't explain the ATP process, it's simple biochemistry, but it's long. In essence, you use ATP for energy. When doing anaerobic exercise you need as much energy as fast as possible, so the demand makes that ATP will be resynthesized by quicker pathways (phosphagen, glycolysis, etc...) Also, in essence creatine speeds up the process.

"From my own experience, if I do not take in a lot of carbs I quickly lose energy, feel weak, and my head becomes very tired followed by fatigue. How much protein/fat do you intake per body weight?"

Well you need to do a metabolic switch from carb burning to fat burning. Go into ketosis. If you're ingesting more than 40 grams of carbs a day, I can definitely see why you problems with your energy. I'm not concerned with fat too much, but it should be over 30% because it increases your testosterone. The way I eat, I don't worry about protein, but for a general reference 1 gram a pound is a good number.The only two numbers I look at are carbs and calories.

"Isn't cardiovascular activity necessary? By just putting on muscle won't you create a body that becomes continually laborous to your heart if your are not keeping cardiovascular pace with your weight gains?"

You have limited adaptive energies. If you do both cardio and weights. You won't become as big or increase your VO2 as much as just doing one.   Also, cardio burns muscle (that's not very good). Doing cardio won't help your weight training. I wouldn't be concerned with cardio unless your VO2 is lousy.

"I have never heard of you or your works. So, perhaps ostentation would be the best 'demonstration' of the results of our techniques...have any pictures?"

I should have a commercial site up and running by November with pictures. Are you good at judging NATURAL physiques?

Matt also included this addition to his five posts:

Interested in having the most scientifically advanced training programs that incorporate: Hyperacceleration, Hyperadaptation, using insulin to boost your gains, complex training, hydrolyzed amino acids, among other concepts synergistically put together to boost your gains 300%, then write to me at igbodycontrol@hotmail.com.

I've contacted him and hopefully I will be able to add more information to this feature.  Perhaps in a few months I could show a before and after picture ;-)