Video Q&A Session #54

Layne answers all of your personally asked questions on nutrition, training, Ph3, powerlifting and more.

I do not know the correct term (perhaps “overload” lifts), but I’ve noticed there are not movements in PH3 such as lock-outs, rack pulls, or quarter/half squats, where a person uses 100%+ of their 1RM in order to adapt their nervous system to heavier weights.

Are these techniques too advanced for the typical PH3 user or simply too hard to implement? What’s up?

Tyler N.

Continuing from my last question about the mini cut, as a powerlifter should I expect a big drop in strength during a 4 week mini cut?

Jacob R.

So I’ve been in a caloric surplus for a while now, sitting at 4200 calories a day and I would like to do a 4 week mini cut to shed some of the fat gain. What avatar fat loss goal should I choose? Also after the mini cut should I go into a reverse or back to lean muscle gain?

Jacob R.

I’m a bodybuilder who is thinking about doing a powerlifting meet. I imagine there is a lot of bad info out there, much like in bodybuilding. Could you please save me some time and let me know what some good sites are and people to follow?

Also, how do I go about cutting for a meet while maintaining strength? If done in my bodybuilding off season, will a PL meet hurt my gainz at all?

Tyler N.

Can creatine cause acne? I have terrible acne since I’ve started adding muscle mass. I cut out whey protein and my bcaa’s to see if they were causing it. I don’t eat anything different than before this started. Very little dairy but I do eat grains. I take a preworkout that has all sorts of stuff in it. I have been told that creatine in my preworkout will increase DHT which will cause acne???? Only other thing I know to cut out is the preworkout which really sucks! Any ideas?

Sandra Q.

Have you ever recommended tracking only protein and calories to a client as way to introduce them to flexible dieting and counting macros? I see this as a way to develop some consistency and basic tracking habits without overwhelming someone but would be curious to hear if you agree/disagree.

Joseph B.

I recently watched an interesting lecture from Lawrence Judd on the idea of flexible training and its impact on adherence. In it, he draws a lot of similarities between flexible dieting principles and how they can be applied to training programs.

How flexible do you advise someone get when it comes to percentage based training programs?

Lets say the day calls for Squats 5×5 @80% but on that particular day you feel terrible. Could you scrap that training session altogether (perhaps squat volume is catching up with you) call it a day and progress to the next day in the block the next time in the gym?

Similarly, could you do 75% if you feel awful or 85% if you feel great? Maybe reduce the number of sets to 5×3 @ 80%?

How flexible do you think one can get and still make progress?

Joseph B.

have seen several citrulline malate supplements advertising their product with claims that it contains a “2:1 ratio” of citrulline to malate. What are they referring to with the 2:1 ratio? Does that just mean that one malic acid binds with two citrullines? If so, is that how citrulline malate is generally found in most supplements or am I missing something?

Ethan B.

I am planning on using avatar here soon to help get my metabolism back. I know you use calipers to measure your body fat %. I personally don’t have anyone to measure me that I would consider a pro at using calipers. What is the best/convenient way to measure if I’m not going to use calipers? Or is it critical that I find someone? I have a bio-electrical impedance, I know those aren’t the best. Thanks Layne.

Dave P.

Hey Layne, say your daily intake 3000 calories and you drink about half of it and eat the other half. Over time would you have a lower metabolic rate than if you ate all 3000 calories? Or does form calories not matter whether it is liquid or solid?

Berndt H.

Should a person cut while doing PH3 and how would they go about it?

I’ve done PH3 a few times now and I can attest to its difficulty. In the over-reaching phase my joints will start to hurt and every rep is a challenge. I have done a little of it in a caloric deficit but I can’t imagine the entire thing.

Is it smart? Will I break? Should I expect to gain strength?

Tyler N.

What are some good methods to stay up to date on new research coming out in the exercise physiology and sports nutrition? I graduated with my Masters in Exercise Physiology a few years ago and have gotten away from looking at the actual research articles. I feel I should be reading the primary source of evidence to examine topics, rather than just reading secondary reports or social media posts, which can have more bias. Are there certain journals you especially recommend reading for someone who is especially interested in physique and strength sports? Do you think RSS feeds are useful?

Nicole W.

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