James Llewellin 'Off Season Mass and Strength' thread

[hailtotheking]

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Hello James,

Thank you for sharing again. It's making me wonder, what do you feel you gain from holding the bar at your chest like that? I've read about such technique but never really understood how it works. When/how often do you do that?

I think it maybe to eliminate the use of stored elastic energy to lift the bar. You see, when you lower the bar the muscles progressively store elastic energy, much like when you streetch an elastic band. If you immediately press the bar up again, you can use that elastic energy to aid in lifting it again, which takes some of the work away from the muscles (kinda like if you let go of the elastic band once it has been stretched - the elastic energy in the recoil rapidly / explosively pulls it back into its original shape). This elastic recoil is good to use for athletes, but for bodybuilding it may not be so good, as you want all of the work to be muscular for maximum muscle development. By pausing at the bottom of the mvement for a few seconds, you allow the elastic energy to dissapate, making the lifting phase entirely muscular work.

[Mesomorph]

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I think it maybe to eliminate the use of stored elastic energy to lift the bar. You see, when you lower the bar the muscles progressively store elastic energy, much like when you streetch an elastic band. If you immediately press the bar up again, you can use that elastic energy to aid in lifting it again, which takes some of the work away from the muscles (kinda like if you let go of the elastic band once it has been stretched - the elastic energy in the recoil rapidly / explosively pulls it back into its original shape). This elastic recoil is good to use for athletes, but for bodybuilding it may not be so good, as you want all of the work to be muscular for maximum muscle development. By pausing at the bottom of the mvement for a few seconds, you allow the elastic energy to dissapate, making the lifting phase entirely muscular work.

Excellent analogy.

James

[simon m]

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Thats a very bold statement. I am just taking each week as it comes.

J

James

Fortune favours the bold to paraphrase a well known saying!

I thought you deserved the overall last year ( I know you said Flex was better, but you're a gent!)

The new weight class must really suit you.

Lee Priest rates you and he doesn't say that of many mate!

[Mesomorph]

Yeah the new U202lb class is fantastic for us smaller vertically challenged athletes.

Flex mailed me today and I know he is starting his prep now. He been working like a Trojan doing guest spots most weeks for 3 whole months!!!!

He deserves success and is getting it. He is the most pro active pro we have and that would be my same plan if I did take the card this year at the British. He works tirelessly and its something I really admire in him.

J

[wolfboy1982]

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Sida
Caffeine
Acetyl L Carntine
Beta Alanine
Vit C
Daily Vits
Super B
Vit E
CLA
Total Protein
Impact Whey
WMS
MP Max MR's
MP Flapjacks

Thats about it I think.

J

PS Gonna order some Cissus this time round and some joint formula stuff as my knees and elbows are taking a pounding!!!

I was just wondering why you didnt take creatine?

[Mesomorph]

Never really had much of a response from it, except my first ever tussle with it about 12 years ago when it first hit the market.

I have started using it PWO now but not noticed any difference tbh.

J

[Mesomorph]

This thread has now come to the end as I have now just started my pre contest diet for the coming British Champs in Oct.

James

[nrage04]

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He is the most pro active pro we have and that would be my same plan if I did take the card this year at the British.

J

Well now you have it we will hold you to that we expect BIG things

[Gordi]

Does doing deadlifts help to build wide lats just out of interest?

[debenaire]

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My supplements will as always come from Myprotein.co.uk and will include:-

MP Max meal replacements
MP max flapjacks
Acetyl L Carnitine
Beta Alanine
L Glutamine
Impact Whey
Total Protein
Vitamin B Super Complex
Daily Vitamins
WMS
Vitamin C
Caffiene Pro
Creatine
ZMA

My rough daily diet will be as follows and is pretty much what I have been eating since returning from the U.S

On waking 10g glutamine, 200mgs caffiene

Cardio 20 mins (only Mon-Fri)

Meal 1 7am 55g Impact whey, 60g WMS, 3g Beta alanine, 2g acetyl L carnitine, Vitamins and minerals

Meal 2 8am 50g Oats, 30g Total protein, 20g peanut butter, handful raisins.

Train 9.30am (Only Mon, Wed, Fri)

Meal 3 11am 55g Impact whey, 60g WMS, 5g creatine, 10g glutamine, 1000mgs Vitamin C

Meal 4 1pm 100g rice, 200g chicken, 10g olive oil, 1 samll pot natural yoghurt

Meal 5 3.30pm 1 MP Max meal replacement, 1 MP max flapjack

Meal 6 5.30pm 100g rice, 200g chicken, 10g olive oil, 1 apple

Meal 7 7.30pm 300g Oven chips, 200g steak, selection of roasted veggies

Meal 8 80g oats, 65g Total protein, 20g peanut butter

On retiring 10g glutamine, ZMA formula

Protein = 375
Carbs = 450
Fats = 100

Approximate k/cals = 4200.

On non training days the PWO meal will be substituted for a solid meal of similar breakdown.

Meals may vary a little and some days whole eggs will be on the menu (5 eggs) with (4x) wholewheat bread.

I will have 1 cheat meal a week if I feel it necessary and will be whatever I want but again no pudding as not keen on anything sweet.

Hope this helps

J

Thank you for this