It depends on the experience level of the woman. If she is relatively experienced, the functional hypertrophy zone is the same as for men.
If she is just starting out, add 1-2 reps. So 7-10 reps.
[quote]Dboy wrote:
(I’ve asked a similar question before but don’t think u got to it. If you did and I just missed it - sorry)
What do you consider the “functional hypertrophy” zone for females? Do you just add 2-3 reps for each “zone” for females?
i.e. strength, hypertrophy, strength-endurance etc.
[quote]Christian Thibaudeau wrote:
KingsRevenge wrote:
Do you have any advice on strengthening excersies to improve knee lift while sprinting? Do you know any tips for increasing lung air capacity as well?
A good drill is high knee running with ankle weights. Hip flexions on a low pulley station (cable attached to your ankle, bring your knee upward) can also be used.
Tuck jumps (jumping high while brining your knees toward your chest on each jump) with or without ankle weights can be very effective too.[/quote]
CT,
Would you worry about overtightening the hip flexors with exercises like this and thus shortening stride length? Don’t most athletes already have tight hip flexors?
Well the question was HOW to strengthen the hip flexors.
But strengthening them is generally not the problem. Many athletes do have WEAK hip flexors BUT they also have TIGHT hip flexors. Strong doesn’t necessarily mean tight. HF tightness often comes from the nervous system. This is especially true of individuals who spend a lot of time seated: the psoas is shortened 10-12 hours a day so the CNS eventually comes to “accept” this shortened position as the norm.
Most athlete can benefit from HF strengthening provided that these muscles are stretched AND that the hip extensors are developped in proper balance.
[quote]RIT Jared wrote:
Christian Thibaudeau wrote:
KingsRevenge wrote:
Do you have any advice on strengthening excersies to improve knee lift while sprinting? Do you know any tips for increasing lung air capacity as well?
A good drill is high knee running with ankle weights. Hip flexions on a low pulley station (cable attached to your ankle, bring your knee upward) can also be used.
Tuck jumps (jumping high while brining your knees toward your chest on each jump) with or without ankle weights can be very effective too.
CT,
Would you worry about overtightening the hip flexors with exercises like this and thus shortening stride length? Don’t most athletes already have tight hip flexors?
[/quote]
I’m a powerlifter and I like to use bodyweight GPP. Is there a routine you are particularly fond of? Any hep you can give would be greatly appreciated.
For your female bodybuilder,Christian, you have her take 50 grams of BCAA’s throughout the day. Is this to stop loosing muscle during dieting, or for gaining musscle? I have followed the Japanese study done a few years ago that says, take .44 grams of BCAA’s per kilogram of bodyweight throughout the workout. Have you tried this set up, and if so do you think it would help to just take the BCAA’s on days that you train a lagging body part, ie once every 5 days or to see results from the BCAA’s would I nead to take them every day I train?
I’m a powerlifter and I like to use bodyweight GPP. Is there a routine you are particularly fond of? Any hep you can give would be greatly appreciated.
[/quote]
A1. Push ups max reps
A2. Sit-ups max reps
A3. Pull-ups (or rack chins) max reps
A4. Jumping jacks 30 sec.
A5. Tuck jumps 10 reps
2 minutes of rest… repeat
Start with 2-3 circuits and gradually build up. When you can perform 6 circuits, it’s time to take it up a notch.
CT,
I am having trouble getting past parallel when doing an olympic-type squat without losing my arch- what muscles need to be flexible in order to maintain proper position? thanks,
TR
I am currently trying to drop fat and am using a fairly generic routine (heavy weights, usually three major lifts, tried and tested set/rep schemes) with cardio on two or three of my off days. So far, it’s working pretty well, as I am losing fat while gaining weight. However, the superficial part of me would like to retain my upper arm size beyond what I suspect the “money” lifts will do. Considering my body seems to have accepted the calorie deficit and I’m feeling pretty good, how much beach work should I incorporate without worrying about overdoing it? Or should I just forget about it and count on making up for lost time and size when I’m bulking again?
Thanks. That helps. Any of your programs in particular that you would recommend for a women who’s been training ralatively seriously for weeks now in the 8-15 rep range?
[quote]Christian Thibaudeau wrote:
It depends on the experience level of the woman. If she is relatively experienced, the functional hypertrophy zone is the same as for men.
If she is just starting out, add 1-2 reps. So 7-10 reps.
Dboy wrote:
(I’ve asked a similar question before but don’t think u got to it. If you did and I just missed it - sorry)
What do you consider the “functional hypertrophy” zone for females? Do you just add 2-3 reps for each “zone” for females?
i.e. strength, hypertrophy, strength-endurance etc.
Actually she’s not my female bodybuilder. She’s my girlfriend and she is taking care of her own preparation.
She isn’t aking in 50g of BCAA. Closer to 25g/day spread throughout the day.
[quote]daniel_lamon wrote:
For your female bodybuilder,Christian, you have her take 50 grams of BCAA’s throughout the day. Is this to stop loosing muscle during dieting, or for gaining musscle? I have followed the Japanese study done a few years ago that says, take .44 grams of BCAA’s per kilogram of bodyweight throughout the workout. Have you tried this set up, and if so do you think it would help to just take the BCAA’s on days that you train a lagging body part, ie once every 5 days or to see results from the BCAA’s would I nead to take them every day I train?
Honestly, no. Most of my programs are geared more toward the intermediate/advanced lifter. I guess I should work on writing one for beginners. Although I have about a zillion articles to write right now!
[quote]jsbrook wrote:
Thanks. That helps. Any of your programs in particular that you would recommend for a women who’s been training ralatively seriously for weeks now in the 8-15 rep range?
I really want to improve the size of my forearms. I know you included some grip/forearm training in an article on improving chinning some time ago but wondered what you would suggest when training for forearm size is the priority?
[quote]Christian Thibaudeau wrote:
There are literally dozens if not hundreds of studies showing that there is a strong correlation between cortisol levels an umbilical fat. Cortisol is a stress hormone and the best way to reduce cortisol is to fight stress!
Phosphatidylserine can lower cortisol production by around 30-40% (the studies use between 400-800mg daily) that’s why it should help.
dbrendel34 wrote:
Hi Coach,
My question involves umbilical fat. Basically, what would be you recommend for losing fat deposits in this area just below the belly-button? In past posts you have mentioned the use of phosphatodylserine. Would you please expand on that a little bit? Thank you for your time.
[/quote]
With all the stress I’ve been under this year, it’s no wonder I’m having trouble losing the fat in the same area. Grrrrrr.
Hehe, no worries. You do seem to have a lot on your plate right now. I was actually gonna ask you and the other strength coaches if any of you guys had a beginner program. Maybe to add to the beginner thread. Because none of the excellent programs on the site seem to correspond with the recommendations most of you give for beginners. I guess the best approach is to gradually increase loading and decrease reps?
[quote]Christian Thibaudeau wrote:
Honestly, no. Most of my programs are geared more toward the intermediate/advanced lifter. I guess I should work on writing one for beginners. Although I have about a zillion articles to write right now!
jsbrook wrote:
Thanks. That helps. Any of your programs in particular that you would recommend for a women who’s been training ralatively seriously for weeks now in the 8-15 rep range?
Is volume the basic difference between bulking and cutting routines, or are there more factors to take into account when working with a caloric deficit?
If someone is trying to lose fat while, of course, retaining muscle, and the volume of their workouts are already low, would this person still need a back-off week?