Reader Questions - Afterburn and Muscle Milk
June 28, 2007
Q: I was listening to Max-Out Radio and you talked about someone doing three full body workouts per week and three intervals per week to get the “afterburn effect”. Can you clarify for me what the intervals are? Are they weight sessions or aerobic workouts?
A: Sure. Intervals can be done with traditional cardiovascular exercises (running, biking, etc) or they can be done with weights or bodyweight (bodyweight squats, thrusters, kettlebell swings, etc). The key to an interval session is as you pointed out achieving the Afterburn Effect. The most simple way to do this is to set up periods of intense exercise followed by periods of rest. Here are two examples
- Thrusters for 20sec - Rest for 10sec. Repeat 8 times (This is Tabata protocol)
- Bike sprints for 30 sec - Rest for 60sec. Repeat 6-8 times
Alwyn Cosgrove is the probably the worlds leading expert on maximizing afterburn and EPOC (the technical term for afterburn). If you are really interested in maximizing afterburn check out his manual Afterburn Training Volumes 1 and 2.
Q: I am trying to decide on a protein powder supplement and I came across your review of Cytosport Muscle Milk and EAS Max Milk. Are the powder versions of these products comprised of the same ingredients as the RTD’S ? I was leaning towards the Muscle Milk but your concern about glycocyamine has me rethinking my decision. Do you recommend I only use this product every other day ? And do you think the Muscle Milk is a better product than the EAS Max Milk ?
A: The two products are pretty much the same. I would guess that EAS realized how wildly popular Muscle Milk was and thus created Max Milk just like it. If I remember correctly Muscle Milk no long contains glycocyamine. this is probably due to the increased consumer awareness brought about by an article I wrote for Bodybuilding.com and an article David Barr wrote for T-Nation.
I personally don’t use either product but the Muscle Milk RTDs (ready-to-drink) are probably the best in that product class and I usually have some around for when I am traveling. Whether you use it every other day or everyday is personal preference. Since glycocyamine is no longer in the formulation there isn’t a reason not to use it on a regular basis if that is the product you choose.
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