New(est) Training Questions

Training
701

[quote]Christian Thibaudeau wrote:

[quote]Mondy wrote:
Thibs,

  1. Would you recommend someone with a long torso to pull sumo? If so, what stretches/mobility exercises should they use?

  2. When should a box squat be implemented if the goal is strength? How do you determine how wide your stance should be?[/quote]

  1. It honestly depend more then just torso length. First and foremost it depends on your goal: are you looking to compete in powerlifting? If you do not, then the style of deadlifting you choose will depend more on physical development goal than on efficiency in a specific technique. If you DO want to compete then you should look into the style that suits your specific body type.

  2. I do not use the box squat personally or with any of my clients, so I’m not the one to ask.[/quote]

Recently, I have started doing medium stance sumo or some call it semi-sumo. I really like it because it seems to give me the best of both worlds of conventional and sumo.
I’m not training for competition, just for overall body comp and strength. So, I use double-overhand grip with straps once heavy. Grip is not a problem for me when I want to go without straps, just like it better with straps to concentrate on hip movement.
First time I tried semi-sumo I lifted as much as I lift conventional, which was a surprise. When I go regular sumo, I just don’t like it, not because it’s hard but it just doesn’t suit my body mechanics.

702

[quote]Christian Thibaudeau wrote:

[quote]humseper wrote:

[quote]Christian Thibaudeau wrote:

[quote]humseper wrote:
Hi CT

Can you please tell me why FINiBAR is the ideal carb choice before training and what kind of carbs?

As far I can tell from the label, its carb sources is from rice oligodextrin, palatinose and otas. Those are all slow acting carbs with low GI, right?

I thought an ideal carb choice before training would be a hi GI carb like dextrose, to create an insulin spike?[/quote]

The GI is, at best, an indirect measure of the insulin response. Plenty of foods have a relatively low glycemic index but cause an important insulin spike (measured by the insulin index). For exemple some yogurt has been tested at a GI of 62 but an II of 115, which is a higher insulin index than bread and rice.

On the other hand, brown rice was measured to have a GI of 104 but an II of 62.

The insulin index measures the actual insulin response, whereas the glycemic index only measures the speed at which the food increases blood glucose level.

Rice oligodextrin and palatinose has a low GI, meaning that they increase blood glucose slowly. But they actually have a high II.

So in other words, they spike insulin but release carbs in the blood stream over a relatively long period of time. This is actually what makes them the ideal carbs: you get the anabolic insulin spike, but a constant level of blood glucose during the workout which favors stable energy levels and prevents crashes.[/quote]
Thanks for the great answer.

Just to make sure: Before training we are interested in a carb with a high insulin respons and a low GI, right?

And around all other times, than around our workout, we are interested in products which both have a low insulin respons and low GI?

But can you tell me why surge workout recovery contains D-glucose and maltodextrin which is high GI carbs, as opposed to the finibars? Are there times when we want both high GI carb and high insulin responses?[/quote]

Correct.

Regarding Surge Recovery. It was originally designed for POST-WORKOUT use. A time when you need both a high insulin release and fast blood glucose increase the replenish glycogen as fast as possible.

In my current protocol I do not use post-workout carbs as the pre-workout carbs intake prevents glycogen depletion.

Could Surge Recovery be used instead of Finibars in the protocol? Yes, it will work. But the timing is harder to get. If you mistime your intake you might have a blood sugar/energy crash during the workout.
[/quote]

CT,

A while back you also recommended that I could use Surge Recovery when I posted that I had difficulty digesting the Finibars.

  1. Would there be a problem mixing the Surge with the Anaconda and taken at the same time in order to time the blood usgar response?

  2. Can I also throw in some glycerol for the hydrating factor, and if so how much earlier would I time it?

  3. One last question if you don’t mind. I have torn rotator cuffs and labrums in both shoulders(surgery on one) and they get aggravated with horizontal pressing, overheqad pressing and pulling are fine.

Being that my pecs are bottom heavy anyway and I wanted to fill out the upper and clavicular portions do you see any long term disadvantages in eliminating all chest work for a lengthy period of time if not permanently? Thanks.

703

CT, I had 2 questions that I’ve been wondering about lately.

1.) If someone was looking to add mass to their triceps, which would be a better program:

a.) Triceps Dips: 5sets x 20reps, with 30-45 second rest in between sets…total 100 reps…or
b.) Triceps Dips: 8sets x 3reps with BW+80lbs on dip belt…60-90 second rest in between sets?

2.) I was wondering what the difference between Anaconda and MAG-10? Whats the reason to have MAG-10 in the protocol, when Anaconda has more protein? That being said, we are supposed to Protein Pulse with MAG-10, but yet Anaconda has a lot more protein in 1 serving comparison?

Thanks for your help

704

[quote]bassip21 wrote:
CT, I had 2 questions that I’ve been wondering about lately.

1.) If someone was looking to add mass to their triceps, which would be a better program:

a.) Triceps Dips: 5sets x 20reps, with 30-45 second rest in between sets…total 100 reps…or
b.) Triceps Dips: 8sets x 3reps with BW+80lbs on dip belt…60-90 second rest in between sets?

2.) I was wondering what the difference between Anaconda and MAG-10? Whats the reason to have MAG-10 in the protocol, when Anaconda has more protein? That being said, we are supposed to Protein Pulse with MAG-10, but yet Anaconda has a lot more protein in 1 serving comparison?

Thanks for your help[/quote]

  1. Well, you say BW + 80lbs…how much is that compared to your max? From experience, multiple sets of low reps with gradually heavier weights will work best.

  2. MAG-10 is one of the component in Anaconda. In other words, Anaconda includes in its ingredients the MAG-10. Originally MAG-10 wasn’t supposed to exist. But I wanted a product with which we could pulse protein throughout the day. Anaconda has as much casein hydrolysate as MAG-10 (since it includes MAG-10 in its ingredients) BUT it also includes a lot of other stuff, which you might not want to overload on. So adding MAG-10 to Anaconda, either as a pulse or as an addition to the peri-workout protocol, is to increase the amount of casein hydrolysate you are ingesting without ingesting more creatine pyruvate, beta-alanine and electrolytes.

705

Thib,

Do you recommend doing pull-ups like the guy does in the IBB video ?
This technique (not all the way up, not all the way down, slow execution) allows me to do about twice as much reps with any weight than the full ROM style.

Obviously, not critisizing or anything, just wish to know. Maybe I should include this style as a sort of partials to use more weight and overload the muscles from time to time ?

706

[quote]Thy. wrote:
Thib,

Do you recommend doing pull-ups like the guy does in the IBB video ?
This technique (not all the way up, not all the way down, slow execution) allows me to do about twice as much reps with any weight than the full ROM style.

Obviously, not critisizing or anything, just wish to know. Maybe I should include this style as a sort of partials to use more weight and overload the muscles from time to time ?[/quote]

Each movement has an ‘‘effective range of motion’’. For pull-ups the key is not the actual distance travelled by the body but rather the movement of the shoulder blades. I find that the last 1-2’’ in the range of motion are generally done without any further movement from the scapula so the back doesn’t do more work when doing those 1-2’’ more. The arms are more involved, but they thus become a weak link which reduces the amount of work that the back can accomplish.

As for the down position, you should go down so that the back is fully stretched, but that there is a ‘‘slight’’ elbow flexion so that the biceps are not fully stretched. But do NOT turn this into a partial movement. The back still has to work through a full range of motion.

707

[quote]Christian Thibaudeau wrote:

[quote]Thy. wrote:
Thib,

Do you recommend doing pull-ups like the guy does in the IBB video ?
This technique (not all the way up, not all the way down, slow execution) allows me to do about twice as much reps with any weight than the full ROM style.

Obviously, not critisizing or anything, just wish to know. Maybe I should include this style as a sort of partials to use more weight and overload the muscles from time to time ?[/quote]

Each movement has an ‘‘effective range of motion’’. For pull-ups the key is not the actual distance travelled by the body but rather the movement of the shoulder blades. I find that the last 1-2’’ in the range of motion are generally done without any further movement from the scapula so the back doesn’t do more work when doing those 1-2’’ more. The arms are more involved, but they thus become a weak link which reduces the amount of work that the back can accomplish.

As for the down position, you should go down so that the back is fully stretched, but that there is a ‘‘slight’’ elbow flexion so that the biceps are not fully stretched. But do NOT turn this into a partial movement. The back still has to work through a full range of motion.[/quote]

Thanks! That explains a lot about arms being involved in the last few inches. As the weight gets heavier, I always knew that some smaller muscles are holding back from touching the bar with chest and suspected the arms as well.

Also nice tip about stretching the back, but leaving some flexion in the arms.

However, I have 2 more questions :

  1. Is it the same with supinated grip where full ROM (“locking” the scalpula on the top) is easier achievable ? Also no point going very high ?

  2. What do you suggest to do for me if I can reach the bar with chest ? Should I stop myself short a few inches everytime or possibly do lighter weights as high as possible, but do less ROM with heavier weights ?

708

[quote]Thy. wrote:

[quote]Christian Thibaudeau wrote:

[quote]Thy. wrote:
Thib,

Do you recommend doing pull-ups like the guy does in the IBB video ?
This technique (not all the way up, not all the way down, slow execution) allows me to do about twice as much reps with any weight than the full ROM style.

Obviously, not critisizing or anything, just wish to know. Maybe I should include this style as a sort of partials to use more weight and overload the muscles from time to time ?[/quote]

Each movement has an ‘‘effective range of motion’’. For pull-ups the key is not the actual distance travelled by the body but rather the movement of the shoulder blades. I find that the last 1-2’’ in the range of motion are generally done without any further movement from the scapula so the back doesn’t do more work when doing those 1-2’’ more. The arms are more involved, but they thus become a weak link which reduces the amount of work that the back can accomplish.

As for the down position, you should go down so that the back is fully stretched, but that there is a ‘‘slight’’ elbow flexion so that the biceps are not fully stretched. But do NOT turn this into a partial movement. The back still has to work through a full range of motion.[/quote]

Thanks! That explains a lot about arms being involved in the last few inches. As the weight gets heavier, I always knew that some smaller muscles are holding back from touching the bar with chest and suspected the arms as well.

Also nice tip about stretching the back, but leaving some flexion in the arms.

However, I have 2 more questions :

  1. Is it the same with supinated grip where full ROM (“locking” the scalpula on the top) is easier achievable ? Also no point going very high ?

  2. What do you suggest to do for me if I can reach the bar with chest ? Should I stop myself short a few inches everytime or possibly do lighter weights as high as possible, but do less ROM with heavier weights ?
    [/quote]

Actually, with chin-ups (palms toward you… supinated grip) the limb position allows for a greater active ROM of the back. So you can pull-up higher while involving the back more.

709

hey Thib,

If doing heavy weight with low reps explosively triggers the fast twitch muscle fibers then can you conclude that lifters with type IIb fibers will see better or quicker results than type I and type IIa?

710

What are your current recommendations for neck training?

711

when I try to do a one leg squat(pistol)with my left leg i lean to the left.My left ankle has been twisted again and again. You think doing ankle moblity could solve the problem?

712

[quote]twisner wrote:
What are your current recommendations for neck training?[/quote]

713

[quote]RawMinded wrote:
hey Thib,

If doing heavy weight with low reps explosively triggers the fast twitch muscle fibers then can you conclude that lifters with type IIb fibers will see better or quicker results than type I and type IIa?[/quote]

Yes, but that is true with any kind of training program. Simply put, individuals with a greater ratio of fast-twitch fibers have more growth potential. However individuals with less FT fibers can improve their potential by:

  • improving their capacity to recruit the FT fibers they have
  • training in a FT-specific way which, over time, gives the intermediate and even ST fibers FT-like properties (I’m not saying that these fibers convert to FT, but that they become FT-like in their mode of action).

I read a sport science paper from Eastern Europe showing that individual with 30% FT fibers can be trained to have similar properties as individuals with 70% FT fibers.

So:

  • Individual who are FT-dominant will respond better to low-reps and (or) explosive training
  • Individual with less FT fibers will take on a FT profile if they train using that same style for long enough
714

[quote]Christian Thibaudeau wrote:

[quote]twisner wrote:
What are your current recommendations for neck training?[/quote]

So you’re still recommending the high-rep sets and long iso holds? I can’t imagine using low reps/heavy weights on the neck without risk of injury, but you have suggested low reps on things I’ve always done for high reps- face pulls come to mind.

715

im starting the i bodybuilder monday and i was wondering if it would make a differents if i moved friday to thursday and saturday to friday or saturday to thursday? bc i cant lift on the weekends. so i was wondering if that would be fine>

716

[quote]claude45 wrote:
im starting the i bodybuilder monday and i was wondering if it would make a differents if i moved friday to thursday and saturday to friday or saturday to thursday? bc i cant lift on the weekends. so i was wondering if that would be fine>[/quote]

It’s not ideal, I don’t like to have the two rest days on subsequent days for several reasons. But if there is no other way for you to do it, then do it.

717

[quote]twisner wrote:

[quote]Christian Thibaudeau wrote:

[quote]twisner wrote:
What are your current recommendations for neck training?[/quote]

So you’re still recommending the high-rep sets and long iso holds? I can’t imagine using low reps/heavy weights on the neck without risk of injury, but you have suggested low reps on things I’ve always done for high reps- face pulls come to mind.
[/quote]

The neck is a special case, it responds best to higher reps and longer time under tension.

718

ok thanks. umm what way would be the best. move Friday to Thursday and Saturday to Friday, or just put Saturday to Thursday?

719

Hi CT,
Thanks a lot for your time, I find the things that you write to be very helpful and very informative. I am a college student and I am trying to better understand me and my relation tot he gym.

Last year I worked with a bodybuilder who had me doing all sorts of stuff, started me off on HIT style training and then very high volume style, all working to failure, I progressed ok I guess, but nothing fantastic. I didn’t really enjoy either of these styles. ever since then I have enveloped myself in articles and studies trying to figure out as much as possible.

I’ve started to cling very tightly to your beliefs on max force, ramping and auto-regulation and I feel like that was the middle ground for me. I am currently on a push pull leg rest split and also trying to split the workouts into two sessions a day. I try to stay around 2 big movements in the AM and 1-2 secondary and 0-1 auxiliary movements in the PM. Now my questions really revolve around,

  1. if i go based on auto-regulation will that be fine?

  2. when using max force on exercises such as bench press, when I push the bar up my shoulders tend to come up off the bench, how do I stop that?

  3. Also can the carb source for a workout like this be come from carbs that mostly come from fruit and green veggies or do other types need to be involved? would I be ok if I followed the guidelines for beginners nutrition article?

720

Do you advocate performing rows with a long squeeze and slow negatives all the time? I have done this for a while now and I’m starting to notice some benefits. I do however find it difficult to progress in terms of load.

Do you think it’s a good idea to have one period with less squeeze and a little momentum where you build up strength, followed by a period where you “squeeze out” the strength gains you have made?

Thanks for your great work.