forgot to also thank all of you 
heres the link where it mentions the fat part.
thats not the only place i read it though
[quote]forbes wrote:
heres the link where it mentions the fat part.
ironaddicts.com/forums/showthread.php?t=10420
[/quote]
Since this is someone writing a snippet of what he said, I would think that it is out of context.
[quote]forbes wrote:
1 week de-loading
[/quote]
Wow, I know I’ve been accused of over-thinking and getting too technical but come 'on. You do NOT need to plan a deload.
At your size, there is no way that you’ll be lifting poundages so heavy that you need a planned deload. In fact, you probably won’t need to plan an entire week of deload for at least another year.
For now, just go on autopilot and you’ll be fine. Train with as much intensity as you can muster. Your body will sense that you need to “deload” and every once in a while you’ll have a bad day of training where you won’t hit numbers you wanted to hit. Or you’ll get a headache and you won’t want to go to the gym. Or some conflict in your life (like getting invited to a wedding, going on a weekend vacation away from a gym) will put you out of the weight room and fuck up your normal training plans. THAT is your deload. You’ve had small deload periods many times already without even knowing it.
[quote]Professor X wrote:
forbes wrote:
remember though, my weight and height may not be big, my my BF% is 13%. thats more of an important factor than weight or height. according to Charles Poliquin, im fat!
Is this true? Is Poliquin telling people that 13% body fat is “fat” and that everyone at that number needs to diet? [/quote]
Actually, Poliquin would be telling this guy he should be gaining muscle and losing fat at the same time, so his original question is dumb.
[quote]Professor X wrote:
Is this true? Is Poliquin telling people that 13% body fat is “fat” and that everyone at that number needs to diet? [/quote]
Not exactly. He basically just puts extra diet rules in place. Mainly lower carbs, and different types of carbs. But ya, he did say that over 10% is fat lol.
To the OP: Just focus on adding muscle. If you follow a solid diet plan, your body fat percentage (not lbs) may even go down as you gain muscle.
[quote]forbes wrote:
for the upper/lower split, i would include three exercises for each muscle group (less sets of course). the first exercise would be a compound exercise with heavy weights (3-5 reps). the second exercise would be an exercise that provides a deep stretch in the muscle (flyes, split squats, incline curl etc) for 6-8 reps. the final exercise would be an exercise that produces a peak contraction (leg extension, leg curl, conc. curl etc). 2-3 sets for each exercise.
[/quote]
There’s no point in doing isolation exercises for muscles that you don’t have. You can’t flex bone. Instead of doing…
Bench 3-5 reps
Fly 6-8 reps
Pec-Deck 10-12 reps
(Which sounds like what you’re planning to do)
You would be much better off doing…
Bench - Just Bench.
Bench - With a Close Grip.
Press - A Barbell Over your head.
Ok. You can do some direct arm work, but it’s got to be heavy. No 1-Arm Preacher Curls. Do Barbell Curls. No Triceps kickbacks. Do Dips or Close-Grip Bench Press.
You know why Arnold got big Pecs from doing Flys? Because he was so strong he could do strict Dumbbell Flys with 85 pound dumbbells. You know how he got that strong? It wasn’t the dumbbell flys. It was the Bench Press.
The benefit of doing isolation exercises increases when you have more strength and more muscle mass. If there was some formula for the cost to benefit ration of performing isolation exercises I know one of the variables would be muscle mass. Since your muscle mass is close to zero, once you plug the number zero into that equation, the resulting answer (the benefit of doing isolation exercises) is going to be pretty close to zero as well.
How many threads does it take before the masses realize Poloquins claims are marketing propoganda?
[quote]jehovasfitness wrote:
JJ wrote:
jehovasfitness wrote:
at your weight, you might be a skinny-fat, but you’re not fat, that’s just retarded.
Yeah, you are NOT fat. Retarded and skinny-fat - yes, but fat-fat absolutely not…! ;D
actually, I meant to take out the skinny-fat thing. He’s probably not even that at 13%, but in any event, 150 lbs at 13% is not going to be carrying much muscle[/quote]
None!! lol!
[quote]Airtruth wrote:
How many threads does it take before the masses realize Poloquins claims are marketing propoganda?[/quote]
raises hand
“A hell of a lot?”
[quote]FightingScott wrote:
There’s no point in doing isolation exercises for muscles that you don’t have. [/quote]
Worst logic ever.
[quote]FightingScott wrote:
JJ wrote:
we wrote very simirar posts at the same time i think - lad to see we’re on the same page here!
I think we both started writing our own posts thinking they would show up as the second post. You just finished seconds before me.
I probably wouldn’t have bothered saying a lot of what I did if your post had appeared before I started writing mine. [/quote]
I WON!! 
No me either probably!
a lot of interesting advice. i know Chad and Alwyn would agree with just the compound movements and none (or little) of the isolation movements.
so how about i just stick with the TBT and switch the exercises every 3-4 weeks (but keep the template the same)?
however, i would like to hear more of the thoughts of Coach Thib before making any final decisions about my training. after all, he IS the expert.
but i do appreciate all of your guys help as well. thank you.
[quote]Professor X wrote:
Worst logic ever.[/quote]
Everyone, ignore what I’ve written. It’s wrong.
forbes, I don’t know what you should do.
I have no idea. Not in the slightest.
Dave Tate’s “Eat my Meat”
http://www.T-Nation.com/readTopic.do?id=1545068
- If you can’t flex it then DON’T ISOLATE IT. You need to have control of your body if you’re going to do isolation movements. If I asked you to flex your pecs, it’d probably be easy. You can make those boobies bounce with pride. Now what if I asked you to do the same with your triceps, delts, hamstrings, or lats? If you can’t, why in the hell are you doing tight isolation bodybuilding cable work? Hmm… never thought of that one, did you? Stick with the presses and rows and build muscle first. You can’t flex bone.
I didn’t say this one. Dave Tate did. I’m just throwing it out there. It’s probably wrong. I mean, Dave Tate is a retired powerlifter. What the fuck would he know about building big arms? He’s probably never even competed in a bodybuilding show. What the fuck would he know about building big muscles.
Oh, right, a lot…
Well, you still probably shouldn’t give Dave Tate’s advice much thought because I decided to post it, and I don’t know shit. I’m just some asshole 500 miles away from you who hasn’t done anything in the gym lately other than a 105 pound weighted pull-up. And by the transitive property of ignorance, even if I reference something true that was said by someone else you should still ignore it.
Now, if you’ve been paying attention, you should know by now that I don’t have very good logic. And it’s probably not safe to follow what I say. So I’ll say this: do 30 sets of curls 3 or 4 times a week. Don’t go a workout without doing every kind of curl you can think of.
[quote]FightingScott wrote:
Professor X wrote:
Worst logic ever.
Everyone, ignore what I’ve written. It’s wrong.
forbes, I don’t know what you should do.
I have no idea. Not in the slightest. [/quote]
Apparently you don’t since you are just copying and pasting. Please explain to me why you shouldn’t do isolation exercises “because you can’t flex bone”, but those compound exercises DON’T require muscle to begin using them?
They are ALL used to build sizer and strength. Poor logic would be the assumption that they should be avoided because you lack muscle mass…WHEN THAT IS WHY YOU LIFT WEIGHTS.
I read that as having a decent mind muscle connection being important and not a don’t do isolation movements rant. And the funny thing to me you will gain more connection by… isolating the muscle lol.
Ask a guy who only ever does rows and chins for his biceps to flex it without bending his elbow. Good luck. Ask a guy who does barbell/dumbbell curls for his biceps the same thing. One of them will be far more likely to be able to control that muscle in my opinion.
[quote]Scott M wrote:
I read that as having a decent mind muscle connection being important and not a don’t do isolation movements rant. And the funny thing to me you will gain more connection by… isolating the muscle lol.
Ask a guy who only ever does rows and chins for his biceps to flex it without bending his elbow. Good luck. Ask a guy who does barbell/dumbbell curls for his biceps the same thing. One of them will be far more likely to be able to control that muscle in my opinion. [/quote]
Which is why the avoidance of it makes no sense regardless of who they quote.
I could see if you are working with some guy who is always picked last for dodgeball and who can’t even squat with no weight without falling over…but unless you have the muscle coordination of a blind nerd, avoiding all isolation exercises is retarded.
[quote]Professor X wrote:
FightingScott wrote:
Professor X wrote:
Worst logic ever.
Everyone, ignore what I’ve written. It’s wrong.
forbes, I don’t know what you should do.
I have no idea. Not in the slightest.
Apparently you don’t since you are just copying and pasting. Please explain to me why you shouldn’t do isolation exercises “because you can’t flex bone”, but those compound exercises DON’T require muscle to begin using them?
They are ALL used to build sizer and strength. Poor logic would be the assumption that they should be avoided because you lack muscle mass…WHEN THAT IS WHY YOU LIFT WEIGHTS.[/quote]
When will this become common knowledge?
While Mr Tate may have his motives for avoiding isolation exercises (apart from being a powerlifter and ones mentioned in the previous posts), it’s retarded to believe that avoiding isolation exercises on body parts will make them grow better.
Lets all just believe everything we read without actually trying it out, and seeing what works better.
[quote]Professor X wrote:
Airtruth wrote:
How many threads does it take before the masses realize Poloquins claims are marketing propoganda?
raises hand
“A hell of a lot?”[/quote]
Damn he’s smart. Why do people argue with this guy?
Oh yeah another pet peeve. Is it possible to go back in time and totally erase the phrase bulking and cutting? The original cycle used to be “Gaining MUSCLE” and “Losing FAT” Dungeon lifting bodybuilders of yesteryear came up with this phrase “Bulking and Cutting” because it sounded cooler and they were a little upset that when gaining muscle SOME fat MIGHT be gained, and when losing fat SOME muscle MIGHT be lossed. However, the original GOAL of Bulking wasn’t gaining weight, and the GOAL of cutting wasn’t losing weight.
This has caused great confusion amongst laymen who are not truly interested in the SPORT of BODYBUILDING (different then building the body). Now you have avg build 150lb guys talking about bulking and cutting.