New(est) Training Questions

Training
721

[quote]eraserhead wrote:
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.[/quote]

I use this type of rowing for a short period with individual who I start to work with or those who have a lagging back. I find that most people have problems recruiting their back and that squeezing it helps improve the mind-muscle connection which allows them to stimulate their back more when they get back to a normal repetition style.

722

[quote]Christian Thibaudeau wrote:

[quote]eraserhead wrote:
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.[/quote]

I use this type of rowing for a short period with individual who I start to work with or those who have a lagging back. I find that most people have problems recruiting their back and that squeezing it helps improve the mind-muscle connection which allows them to stimulate their back more when they get back to a normal repetition style.[/quote]

From my own experience this is very true.

723

Coach Thibs,

Quick question. I’m very interested in your pre-workout insulin spiking principles, however the financial restraints of actually using the Anaconda protocol is a bit much.

currently, what I’ve been able to afford is this-just wondering if my timing is good on everything.

About 45 mins pre-workout: I eat 2 Finibars. Then I have 2 scoops Surge Recovery about 15 mins before working out, I mix it up and drink half. I drink the other half on the way to the gym, and finish it as I begin my first set. PWO I have a whey shake with 8 grams leucine. Is there a better way I could time the use of this, or is that alright for what I can afford?

724

Hi CT,

I have heard that you can use whey hydrosolate instead of cassein hydrosolate to pulse, but that you need a bigger amount to create the pulse. How much bigger?

725

CT,

Over the past 6 months I have devoted quite a bit of time/energy to improving my squat depth and form and I just recently got past parallel on back squat (my goal is to get very deep). I remember that Poliquin said that overhead squat was a good assesment tool for flexibility and form, so I tried it out.

It was a complete disaster. I couldn’t get more than a half squat at best and I felt really tight at the hips. I’m supposing tight hip flexors are to blame? What could I do fix this and get as deep as possible? Thanks for all your help.

726

Hi Thibs,
If I understand correctly, you said in your interview that you don’t go below %70 percent for work sets. Am I correct in thinking that that percentage applies to more advanced athletes? A beginner wanting to stay between MPP and MFP, by contrast, would only go beyond %70 percent if he were doing singles. Thanks!

727

[quote]handsomedevil wrote:
CT,

Over the past 6 months I have devoted quite a bit of time/energy to improving my squat depth and form and I just recently got past parallel on back squat (my goal is to get very deep). I remember that Poliquin said that overhead squat was a good assesment tool for flexibility and form, so I tried it out.

It was a complete disaster. I couldn’t get more than a half squat at best and I felt really tight at the hips. I’m supposing tight hip flexors are to blame? What could I do fix this and get as deep as possible? Thanks for all your help. [/quote]

It might seem like a wild recommendation… but since you seem to be suffering from tight hip flexors, why not do stretches and mobility drills for the hip flexors… I know, I know, sounds revolutionary, but it might work.

728

[quote]BattlewithIron wrote:
Hi Thibs,
If I understand correctly, you said in your interview that you don’t go below %70 percent for work sets. Am I correct in thinking that that percentage applies to more advanced athletes? A beginner wanting to stay between MPP and MFP, by contrast, would only go beyond %70 percent if he were doing singles. Thanks! [/quote]

I do go lower than 70%… in the early sets of a ramp or if doing movements like jump squats, speed benches, etc.

I said that anything with more than 70%, you can produce maximum force with provided that you try to lift with as much speed as possible. It doesn’t mean that sets with less than 70% don’t serve a purpose.

729

honestlt I do stretch them. I suppose maybe I’m just impatient.

730

Thibs what would be your best recommendation to increase the mind-muscle connection of the quads?

I know of various ways, such as pre-exhaust, post-exhaust etc, but in your opinion, whats the best way without inducing too much fatigue?

The only “machine” I have access to is the leg extension. (for some reason I felt I needed to include that)

731

Thib:

My 1RM on semi-sumo DL is approx. 500 but my Oly Squat is only 365, squat has always pretty much stunk even though I really do work at it - Front Sq max 315, I work both every week at 2 seperate sessions, DL is ‘easy’ for me and very enjoyable. I can close grip bench more than I front sq! Sheesh…

Stuck with a stinky squat or what?

732

Thibs,

You’ve mentioned that if I can front squat 205 for 2, I should be able to back squat 245-265 for 2. However, I can barely squat 235 for 2. My hip flexor flexibility seems to be on par, and my lower back is actually one of my strongest bodyparts.

I hit a grinding point halfway up. Should I remedy this by doing heavy partial squats from the sticking point? or would you suggest a combination of speed work and isometrics.

733

Coach, i take BCAA 5 times a day the days when i am trained.the other days when i am not trained when is ideal to take BCAA?also i want to ask the spec program for lower back that you post in another thread if i try this for 4 weeks is ok or i try this for more 4 weeks?

734

[quote]Mondy wrote:
Thibs,

You’ve mentioned that if I can front squat 205 for 2, I should be able to back squat 245-265 for 2. However, I can barely squat 235 for 2. My hip flexor flexibility seems to be on par, and my lower back is actually one of my strongest bodyparts.

I hit a grinding point halfway up. Should I remedy this by doing heavy partial squats from the sticking point? or would you suggest a combination of speed work and isometrics.[/quote]

From the deadlift video you posted I wouldn’t say that your lower back is one of your strongest bodyparts. I’m not saying that it is the problem though, but everybody could make with a stronger lower back anyway.

Without actually seeing your squat form it is really hard for me to diagnose what your weak link is. There are many reasons why the sticking point would be at the mid point of the range of motion.

735

[quote]Mutsanah wrote:
Thib:

My 1RM on semi-sumo DL is approx. 500 but my Oly Squat is only 365, squat has always pretty much stunk even though I really do work at it - Front Sq max 315, I work both every week at 2 seperate sessions, DL is ‘easy’ for me and very enjoyable. I can close grip bench more than I front sq! Sheesh…

Stuck with a stinky squat or what?[/quote]

In most people there is little correlation between the deadlift and squat, especially if your deadlift stance is different than your squatting stance. Don’t get me wrong, there IS some correlation between both lifts, but not as much as you would think.

The thing is that both lifts are suited for different body types. For example, my deadlift always sucked compared to my back and front squat. With practice and proper training I was able to bring up my deadlift, but it will always be a ‘‘weaker lift’’ compared to the squat for me.

The reason is that I have short limbs (arms and legs) and a long torso. An ideal built for the squat (and bench), a lousy one for the deadlift and no amount of training can correct that.

And to be honest, your deadlift and squat strength are not THAT out of balance. Many strength coaches believe that your deadlift strength should be around 1.25 times your full squatting strength. Which would be around 400lbs for you with a 320-325lbs front squat (so your front squat is not out of balance).

A lot of people will be quick to point out that most competitive powerlifters squat a lot more than they can deadlift. True, but keep in mind that:

  1. The squat suit and knee wraps help the squat A LOT more than they can help the deadlift. In fact, some powerlifters have reported that a power suit and knee wraps hurt their deadlift. If you look at the results of powerlifters from the 70s and 80s, their deadlift was almost always higher than their squat.

That’s because they had limited supporting gear which did not artificially pump up their squat numbers. It is also the reason why squat records have increased by 200-300lbs over the past 15 years whereas the deadlift record is VERY slowly moving up.

  1. Powerlifters with short limbs are advantaged in the bench and squat (2 lifts) and long limbed powerlifters are advantaged in the deadlift (1 lift). Since the best powerlifter is determined either via his 3 lifts total OR by his bench press (there are no squat or deadlift only meets, but there are bench press contests) then the short limbed lifter will often come up at the top (since he is advantaged in 2 lifts versus 1).

So when you look at the results from the top powerlifters for comparison, it is normal to find stronger squats than deadlifts since these guys are built for squat.

  1. A lot of powerlifting systems focus more on the squat and bench press (Westside for example) only deadlifting occasionally. Even though both the squat and deadlift use many of the same muscles, you do become better at what you practice. This is yet one more reason why you see powerlifters with higher squat than deadlift numbers.

  2. Squat depth in many powerlifting federations has been cut short a lot. While the IPF is still severe and strict on squatting depth, many other federations give the lifter a bit more leeway for the sake of seeing the records go up. Since you can’t ‘‘cheat’’ a deadlift by cutting down the range of motion, the comparison between the squat and deadlift is harder to make since we no longer are comparing the FULL squat to the deadlift.

The bottom line is that you can’t compare your own strength ratios to what powerlifters are putting up. You are actually not that out of balance.

736

Coach Thibaudeau,

In reference to your Strength-Endurance recommendation on your Random Thoughts of the day forum, how many days a week would you recommend training those circuits? And would you recommend doing any other strength training sessions on the other days?

I am training for a SWAT competition which is basically a track meet with guns, but I don’t want to lose too much strength as I increase my conditioning training volume (mostly bodyweight circuits, sprint intervals, sled dragging, etc.) Thank you.

737

Thib, what do you think of hanging straight leg raises with dumbell between feet as an abs exercise ? Too much hip flexors involved? I’m pretty sore after these in the abs.

738

hey there CT…need to know your thoughts…

I am 6 wks out from figure comp…diet is working and just trying to cut any other fat thats willing to come off…wanted to share my supp list and have your input…i’m small so tend to cut accordingly…

height 5’1", weight 104-108…
Monday - max upper body with 20 min of HITT(sprints-15 sec on, 45 sec rest, highest incline, increase speed each time)
Tuesday - rep lower body, abs
Weds - complexes, no wieghts just throw the bar around without letting go for 8 exercises, 8 reps, 4 times, next week will do 5 times
Thurday - rep upper body with 20 min of HITT(same as above)
Friday - max lower body, abs

*so post recovery i do 1 scoop Surge with one scoop of L=Leucine and one scoop of creatine on weight training days- is this enough considering bw? suggestions? frequency?

*i have been taking i scoop MAG-10 before bed, normally would just do shake in off season…need help with recovery right now…really sore daily from pushing it…is this a waste?

supplements i take:
Metabolic Drive protein x3 to 4 per day, always add one scoop of L-Leucine to my shakes
solid meals are for sure one maybe 2, otherwise a shake
Se7en-2/day
BCAA’s-3 tabs pre and then 3 tabs post workout,…weights and cardio and also take 2 tabs before bed…ok for bw???
Flameout x4/day, 1 in am and 3 before bed
HOT-ROX only now til comp…2/day
Superfood 1/day
ZMA 2 before bed

  • should i add Beta7 for comp prep period? just don’t want to get over powered on stage, but appreciate my small frame

thanks in advance for your help…just want to go win this thing!!! love to have your thoughts!! if you have quetions let me know!!

also i want to tell you I admire the time and effort you put in to helping others…it doesn’t go without notice…i read tons of your feedback, along with others and just want to mention how grateful i am personally that you make such an effort, so kudos to you for that!! Thanks, Leslie

739

[quote]Christian Thibaudeau wrote:

[quote]Mutsanah wrote:
Thib:

My 1RM on semi-sumo DL is approx. 500 but my Oly Squat is only 365, squat has always pretty much stunk even though I really do work at it - Front Sq max 315, I work both every week at 2 seperate sessions, DL is ‘easy’ for me and very enjoyable. I can close grip bench more than I front sq! Sheesh…

Stuck with a stinky squat or what?[/quote]

In most people there is little correlation between the deadlift and squat, especially if your deadlift stance is different than your squatting stance. Don’t get me wrong, there IS some correlation between both lifts, but not as much as you would think.

The thing is that both lifts are suited for different body types. For example, my deadlift always sucked compared to my back and front squat. With practice and proper training I was able to bring up my deadlift, but it will always be a ‘‘weaker lift’’ compared to the squat for me.

The reason is that I have short limbs (arms and legs) and a long torso. An ideal built for the squat (and bench), a lousy one for the deadlift and no amount of training can correct that.

And to be honest, your deadlift and squat strength are not THAT out of balance. Many strength coaches believe that your deadlift strength should be around 1.25 times your full squatting strength. Which would be around 400lbs for you with a 320-325lbs front squat (so your front squat is not out of balance).

A lot of people will be quick to point out that most competitive powerlifters squat a lot more than they can deadlift. True, but keep in mind that:

  1. The squat suit and knee wraps help the squat A LOT more than they can help the deadlift. In fact, some powerlifters have reported that a power suit and knee wraps hurt their deadlift. If you look at the results of powerlifters from the 70s and 80s, their deadlift was almost always higher than their squat.

That’s because they had limited supporting gear which did not artificially pump up their squat numbers. It is also the reason why squat records have increased by 200-300lbs over the past 15 years whereas the deadlift record is VERY slowly moving up.

  1. Powerlifters with short limbs are advantaged in the bench and squat (2 lifts) and long limbed powerlifters are advantaged in the deadlift (1 lift). Since the best powerlifter is determined either via his 3 lifts total OR by his bench press (there are no squat or deadlift only meets, but there are bench press contests) then the short limbed lifter will often come up at the top (since he is advantaged in 2 lifts versus 1).

So when you look at the results from the top powerlifters for comparison, it is normal to find stronger squats than deadlifts since these guys are built for squat.

  1. A lot of powerlifting systems focus more on the squat and bench press (Westside for example) only deadlifting occasionally. Even though both the squat and deadlift use many of the same muscles, you do become better at what you practice. This is yet one more reason why you see powerlifters with higher squat than deadlift numbers.

  2. Squat depth in many powerlifting federations has been cut short a lot. While the IPF is still severe and strict on squatting depth, many other federations give the lifter a bit more leeway for the sake of seeing the records go up. Since you can’t ‘‘cheat’’ a deadlift by cutting down the range of motion, the comparison between the squat and deadlift is harder to make since we no longer are comparing the FULL squat to the deadlift.

The bottom line is that you can’t compare your own strength ratios to what powerlifters are putting up. You are actually not that out of balance.[/quote]

Thib:

Thanks for your in-depth answer; considering where I started I suppose I should be pretty happy. I’m just the opposite of your body type - long legs, longer arms.

6’1" height but my arm span is 6’5" - Just measured to see how I was proportioned - holy moley! I’m an orangutan. That’s why DL is so much easier than squat. Probably also why semi-sumo DL suits me even more since I can let upper back and shoulders slightly round towards bar a la Bob Peoples while still keeping a tight arch in lower back.

I’ll still keep working on squat - seeing myself with a 405 front squat one of these days…hopefully at the same time that I hit a 405 close grip bench…

740

Hey Coach,

So last march, i busted up my shoulder doing dumbell bench presses, (didnt have health insurance) took 2 months off lifing completely, then gradually started trainng very carefully and now im basically able to do everythng i used to do without pain except the barbell bench press. Recently, my shoulder has been feeling worse and usually dosen’t hurt during a workout, but hours after it does. I took a week off, not really knowing what to do and now i want to take a few weeks to rehab my shoulder. I have a basic idea, a lot of rows, pushups, face pulls, and maybe chins cuz they usually don’t bother it. If you could give me a few guidelines id appreciate it