Yes, but most don't realize that natural testosterone levels are optimized in a diet that is higher CHO/FA, and lower in protein. Most don't realize that high-protein diets are detrimental to overall hormonal anabolism when other macronutrients are shirked on. Also, consuming shitloads of protein generally just leads to gluconeogensis & whatnot, which I consider far from ideal, regardless of your goals (since your body has to do something with all those excess AAs).

You don't see too many scrawny sprinters, do you? Genetics and drug use notwithstanding, the mitochondrial adaptions that sprinting forces in skeletal muscle are worth the exertion alone-- and that's just the tip of the ice-berg. All that AMPK activation is good shit too...

More compound lifts (Cleans, DLs, Snatches) &/or more whole-body training frequency & volume (a la HST). Both methods of strength training enhance nutrient disposal & insulin sensitivity significantly...

Excellent point. Could you point me in the direction regarding some info on a light sprinting protocol to maximize anabolism, or perhaps a few suggestions off the top of your head.

From what I re-call I think that Str8flxd is doing interval sprinting 50m in length(X10 if memory serves me correct), with rest inbetween.

Should this rest consist of a light jog/snails-pace walk/standing around or somewhere in between?

Thanks again for all the help!

After discussing with Spook & doing a lot of research on it myself, I've come to the conclusion that what he advocates (sprint volume with a balance between intense exertion/rest) is ideal if partitioning & aesthetic improvements in body composition are your #1 priority.

With that said, on non-lifting days, I just do as many 100m sprints as I can (@ about 90-95% max exertion) with as much rest as I need in between. I usually get somewhere in the area of 20. The goal isn't to puke or wear yourself ragged (like, towards the end, i'll take like 2-3 minutes in between sprints), it's just to create that cellular energy/ATP debt over...and over...and over... Tonite I was kicking ass...lol...it was glorious-- and since we have an indoor track, all the girls doing the cardio machines got to see how real cardio is done...

That's what keys adaptation. Ever since I started sprinting, I picked up some of the sickest calf-vascularity I have ever seen on anyone...

On lifting days, I usually just do 8-10 sprints in the morning or evening, well away from my actual liftin sessions. These are more like 80% exertion wind sprints, with full recovery. Just get that whole body churning.

Cheers.

FWIW... Bryan Haycock of HST (who is pretty knowledgable IMO) recommends 1x BW in grams of protein, 20-30% of daily cals for fats, and the balance carbs depending on your goals. IOW, the protein amount is relatively fixed, and the fat is a %age, regardless.

Depending on BW, the protein %age really comes out to ~20-30% of total calories - pretty low when compared to "traditional" BB thinking.

Loki we should hang out and talk shop sometime

I have yet to disagree in the least with anything that has been said

Loki, a few questions -

-How long does a typical sprint session usually last for you?

-Do you ever purposefully take a day off of both sprinting and lifting entirely?

I am currently using a 3 on/1 off lifting split, thinking about doing some high intensity cardio on off days. I have a crappy treadmill, and on the max speed, generally last 60-90 seconds and first and then 30-60 seconds when I get fatigued.

1. Layne, great minds think alike (although you don't seem to have quite the 'spark of madness' that I've got goin on these days... ). But yeah, any time man, stop by Boston, and it's always B.Y.O.B. in this S.O.B. (or we could try something else, you know, that would actually work, if you're actually being serious...lol )

2. Typical session = 20-30 mins. If I'm feeling really hardcore, I'll but 40 mins. worth. I will never go longer than that...

3. No, I don't take days off unless I'm a.) sick, b.) ridiculously behind on work, or c.) end up so retarded-wasted that I can't make it to the gym (and even then, I'll still usually try to train somehow...lol )