The diet from the Beast evolves is not what I recommend anymore. I’m working on an article detailing my current views on dieting.
As far as getting in 400g+ of proteins, I used a mix of Low-Carb Grow! and pure whey isolate (zero carbs) and ate tons of steak/chicken.
[quote]Lotus wrote:
Hi CT: Question is this. I was re-reading your Beast Evolves article. I was interested in your nutrition. Obviously it would be impossible for you to break down your entire food log, but I was interested in how you ate 450g of protein without a single gram of carbs. Also, besides pure fat such as flax and fish, how would you get around the few carbs found in basically any food?
I was on the fat fast diet before Velocity Diet came out and even with Low-Carb Grow! I still inevitably ate some carbs. Could you give a little insight?
Also, you consumed 10g of creatine. Do you think that was beneficial, or just sort of tossed in there? Also, why add CLA?
Coach Thibaudeau,
I’ve read while doing bench dumbell flys it is best to keep your palms open when bringing them together, because it works the inner pec and works it more cause it requise you to balance it more. What is your take on that?
Thanks!
RetailBoy
hi there Thib. One question for you for now. What kind of advice, both in the short term and the long term would you give someone who is trying to become more functional, stronger, faster, and look better. I do some athletics but mostly intermural stuff. flag football, pickup basketball, softball, baseball, some I really dont want to specialize in any one thing but I want to build a body that allows me to do those above activities with some success and while staying healthy<, joints, knees, shoulders, lower back, etc>
Would your renaisance program be a good place to start? What might I do after that? Thanks alot for your advice.
CT you gave a sample program in olympic lifting for gaining size, 2 pull emphasis days and 2 push days.Is four weeks sufficient and then should I continue this program bringing my reps from 4-6 to 1-3. I am looking to beef up a little for the fall and winter. Thanks
What training schedule and how many exercices per muscle per workout do you recommend for a bodybuilder during accumulation and intensification training phases?
I’m currently on a MWF lower body split, and Tuesdays I do upperbody which consits of DB press and rows. I was wondering if you had any ideas on something that won’t take alot of time that could help increase the size of my arms? I’m kind of dry on ideas since I need something that will only take a few minutes to complete on one of my MWF days I’m thinking.
[quote]bigpump23 wrote:
Christian Thibaudeau wrote:
Finally, the Thib has come back to Prime Time!
awesome way to quote The Rock Thib.
Few Questions
Any update on moving to St.Louis? hmm funny thats where a Poliquin performance Center is as well
[/quote]
Yeah … funny … but unless I’m mistaken it wont be a Poliquin center. It will be headed by Nelson Ayotte, Charles former wingman, but it’s supposed to be independant unless there has been some new development in the past month. And no, for various reasons, I wont be moving.
[quote]bigpump23 wrote:
2)Any chance of you doing any seminars soon in the states? Also where can one find info about seminars online?
[/quote]
In regard to the US, I don’t think so. I simply cannot plan things from here. I’d have to be brought in by someone who takes care of all the organization.
Online seminar might be a good idea though!
[quote]bigpump23 wrote:
3)your favorite rear delt hypertrohpoy building exercise[/quote]
Hi coach, I was wondering what your view is on lifting as heavy as possible even at cost of “textbook” form. I know many proponents of max-ot style training, say it is important to move as heavy a weight as possible and though one’s form may suffer a bit, by overloading the muscle with suffiecient weight, it stimulates greater growth.
What training schedule and how many exercices per muscle per workout do you recommend for a bodybuilder during accumulation and intensification training phases?
Thanks![/quote]
Accumulation
3-4 exercises per muscle group for 3-4 sets/exercise. No more than 15 total sets.
Rep ranges of 6-8 / 8-12 and 12 to 15
Intensification
2-3 exercises per muscle group for 4-5 sets/exercise. No more than 12 total sets, preferably 9-10.
[quote]vbspiker wrote:
Hi coach, I was wondering what your view is on lifting as heavy as possible even at cost of “textbook” form. I know many proponents of max-ot style training, say it is important to move as heavy a weight as possible and though one’s form may suffer a bit, by overloading the muscle with suffiecient weight, it stimulates greater growth. [/quote]
I normally permit loose, but controlled form for one exercise per muscle group. Not true cheating sets though.
[quote]retailboy wrote:
Coach Thibaudeau,
I’ve read while doing bench dumbell flys it is best to keep your palms open when bringing them together, because it works the inner pec and works it more cause it requise you to balance it more. What is your take on that?
Thanks!
RetailBoy[/quote]
Well, there is no such thing as an inner pec. The muscle fibers of the pectoral runs from one insertion to the other (humerus up to the sternum). It is not possible to selectively work only a portion of a muscle fiber.
Dumbbell flies are an inferior exercise because there is virtually no resistance during the last 2/3 of the range of motion. With free weights the direction of the resistance is always towards the ground (because of gravity). During the later portion of a fly you are moving horizontally and not vertically, so you don’t have any resistance to your contraction.
[quote]brotzfrog10 wrote:
hi there Thib. One question for you for now. What kind of advice, both in the short term and the long term would you give someone who is trying to become more functional, stronger, faster, and look better. I do some athletics but mostly intermural stuff. flag football, pickup basketball, softball, baseball, some I really dont want to specialize in any one thing but I want to build a body that allows me to do those above activities with some success and while staying healthy<, joints, knees, shoulders, lower back, etc>
Would your renaisance program be a good place to start? What might I do after that? Thanks alot for your advice.
[/quote]
The renaissance program is a great place to start. As you progress you can add some isolation exercise at the end of the weight sessions to work on your perceived weaknesses. Never do more than 5-6 exercises per session though.
Thanks for the advice. After I have progressed a little on your program should I look to develop other strength qualities like strength speed and speed strength. I was thinking maybe using your contraction speed continuum as a good reference point. I also had a question about eccentric based training and isometrics. It seems as if there are widely different views here on T-Nation as to their effectiveness. For someone in my postiion should they be things I focus on or might I just do them from time to time.
[quote]brotzfrog10 wrote:
Thanks for the advice. After I have progressed a little on your program should I look to develop other strength qualities like strength speed and speed strength. I was thinking maybe using your contraction speed continuum as a good reference point. I also had a question about eccentric based training and isometrics. It seems as if there are widely different views here on T-Nation as to their effectiveness. For someone in my postiion should they be things I focus on or might I just do them from time to time.[/quote]
I’m a firm believer in the use of isometrics and eccentric methods.
I suggest focusing on a different type of muscle contraction at every workout.
For example, if you train 4x per week.
DAY 1 = concentric emphasis (regular sets or cluster sets)
DAY 2 = isometric emphasis (either overcoming or yielding)
DAY 3 = explosive emphasis (olympic lifts, speed lifts, balistic lifts or plyo)
hey, coach. I know i am going to get alot of crap for asking this but… i have 29 inch legs write now. i have always had genatically huge legs, when i was 16 i was squating 500 pounds ass to ground, i had 32 inch legs back then. My question is what do you recommend to lose a alot of muscle mass in the leg region, or is it even possible just to lose in the region without sacrificing the whole body. I am current 225 pounds and 5’11 and with 29 in legs i look really out of proportion. any idea are apperciate. thanks coach
How would you cycle carbs throughout a week while performing 3 full body workouts on nonconsecutive days?
Also, while cutting fat, is it enough to simply repeat a basic strength program month after month, assuming the lifts are rotated and the volume is always kept in check? Or is there a periodization or progression to follow even while on a hypocaloric diet?
Could you please give an example workout of the split you described earlier in the thread (day 1-upper strenght, day 2-lower strength, day 3-upper hypertrophy, day 4- lower hypertophy).
I am intersted to see what examples of these four days would look like, because I am thinking of replacing a Westside Split with this to get more hypertophy work in.
[quote]leon79 wrote:
How would you cycle carbs throughout a week while performing 3 full body workouts on nonconsecutive days?
[/quote]
Monday: workout/moderate carbs
Tuesday: no workout/low carbs
Wednesday: workout/moderate carbs
Thursday: no workout/low carbs
Friday: workout/high carbs
Saturday: no workout/low carbs
Sunday: no workout/high carbs
[quote]leon79 wrote:
Also, while cutting fat, is it enough to simply repeat a basic strength program month after month, assuming the lifts are rotated and the volume is always kept in check? Or is there a periodization or progression to follow even while on a hypocaloric diet?[/quote]
I’d still use a periodized scheme. In that case I suggest an undulating scheme: