[quote]Christian Thibaudeau wrote:
Fuzzyapple wrote:
CT,
Forget where I read this but what is your recommendation on dosing with fish oils? It was a value of x/Kg or x/lbs, or something on the lines of that.
Thanks,
FA
1g per % of body fat[/quote]
How many caps Flameout is that per % of BF?
[quote]pradaboy wrote:
Christian Thibaudeau wrote:
Fuzzyapple wrote:
CT,
Forget where I read this but what is your recommendation on dosing with fish oils? It was a value of x/Kg or x/lbs, or something on the lines of that.
Thanks,
FA
1g per % of body fat
How many caps Flameout is that per % of BF?
[/quote]
0.5 since it is highly concentrated.
hello mr Thibadeau.i am new in the forum and i appreciate your job.i read in the new article about squat in T-Nation web site that your training partner lean forward in squat when he passes the 170 kgr.the problem is weak back i believe.
you write about 6 week program for lower back strength.i have the same problem.i have done the test that you described and i am ok for squat.but i have the same problem like your partner.i dont ask for you to post the program but if you can post some general advices for improve the lower back strength.with respect
sam
Hey CT,
I couldnt pass the wall test, so today i switched to duck-feet snatch-grip deadlift from deficit instead of back squat. Do you think it was a smart choice, or should stick to the regular snatch-grip?
workout was: Duck-feet snatch-grip deadlift from deficit sets of 3
Dumbell bulgerian split squat sets of 5
Full Front squats sets of 5
Im not ready to abandon the back squat yet, going to work on flexibility and see if i can pass the test in a few weeks.
Thanks
CT,
How much volume do you think is appropriate for the target muscle(s) in a specialization phase? Based on what I’ve been learning from your posts, I’m considering this split:
Sunday: Shoulders (AM Heavy, PM Density-Capacity)
Monday: OFF
Tuesday: Upper Body
Wednesday: OFF
Thursday: Shoulders (AM Explosive, PM Volume)
Friday: Lower Body
Saturday: OFF
I’m including all three delts plus upper traps. Total volume for shoulders is ~325 reps plus whatever I do during the density session. Maybe 400 total? No more than 6 reps per set. Total volume for all other body parts is ~200 reps. I have a serving of Anaconda for each shoulder session, minimal supplementation for the other two.
I know you don’t do program critiques, so I’m just trying to get a sense of whether my workload is reasonable. Am I in the right neighborhood?
Density-capacity seems pretty straightforward when just dealing with chest. When specializing in larger muscle groups (i.e. back, shoulders), how would you set up this session?
Thank you so much!
CT,
I am about to finish your destroying fat article and since i have gotten leaner, i have REALLY noticed that my back, chest, and abs are very dominant over my arms and shoulders. i have been “conjuring” up a split in my head and i was wondering if you could chime in on how it looks…
4 day split- arm and shoulder emphasis
monday- chest/back (2 exercises for each muscle group)
tuesday- arms/ shoulders (3 exercises for shoulders, 2 for bi’s and 2 for tris)
wednesday-off( or some ssc cardio)
thursday- legs ( 3 exercises total)
friday- arms/ shoulders (same as tuesday)
Saturday- lactate workout? (i just really like them)
Sunday-off
also if i wanted to do cardio during the week, would you recommend doing 20-30 minutes of 70% of max heart rate after a training session? then whey after the cardio?
thanks alot for any help in advance
[quote]Capjuniper wrote:
Hey CT,
I couldnt pass the wall test, so today i switched to duck-feet snatch-grip deadlift from deficit instead of back squat. Do you think it was a smart choice, or should stick to the regular snatch-grip?
workout was: Duck-feet snatch-grip deadlift from deficit sets of 3
Dumbell bulgerian split squat sets of 5
Full Front squats sets of 5
Im not ready to abandon the back squat yet, going to work on flexibility and see if i can pass the test in a few weeks.
Thanks
[/quote]
If you can maintain a proper lower back arch on the snatch-grip dead from a deficit, it is an excellent choice. But since you failed the wall test, chances are that you have long limbs and a short torso, so it shouldn’t be a problem.
Coach Thibs,
This one is not really a training question, but still a question for an expert, sorry if there is a better thread to post this on…
For those of us who are not only looking to improve our physiques, but work in the strength training, coaching, and physique competition field, can you offer us (or link us to a past article where you have already said this) some of your best tips for “making it.”
Perhaps your advice on the best way to market yourself, must reads, best way to get started, etc.
Thanks!
CT, 5 years ago I dislocated my right shoulder and broke my collarbone. The right shoulder now looks much more defined and toned. I can see extreme striation, however it is smaller as a whole. This seems to carry over slightly to my bis and tris, both of which seem very slightly smaller on the right side (not to the same degree the shoulder size difference is). I do not notice any strength difference, except i seem to be unable to perform kickbacks with the right side properly. The only other side effect is that my feeling is either lost or reduced on the surface.
But anyway, the size difference bugs me, what’s the best way to remedy this? As a whole, my shoulders are not a weak point in my physique.
[quote]Christian Thibaudeau wrote:
[quote]ashylarryku wrote:
Coach,
I used the article on using Box Squats to warmup and activate the CNS. It has helped a lot. I follow it up with back squats ramping up with 5X5 and finish off with a burnout set of reducing the last used weight down 85% and get as many as possible. My only problem is this:
I’m not using this for just a quad workout, but a full leg sessions. So on top of this I do 3 sets of leg curls, leg press, and SLDL.
Would it be okay to save the burnout set on squats for the end of my workout? I feel completely drained when I do it before my other exercises so I’m thinking I could just use it as a finisher.
Thank you
-Adam
[/quote]
Normally the ‘rep out set’ is the last thing you do for a muscle group. With legs this can be tricky because the basic leg movements involve all the lower body musculature. So obviously, repping out on the squat might hurt the rest of your workout. It is perfectly fine to do the rep-out set at the end of the workout in this case. The only downside is that this set might not be as effective because your lower body will tired a bit more.
I would recommend:
A. Box squat activation
B. Squat 5 x 5
C. SLDL
D. Squat max reps set
E. Leg curl
I would drop the leg press for this workout.
[/quote]
Thanks coach! I had been previously repping out and then thinking “Shit, I still have 3 exercises to go!” Needless to say I was ready to die at the end. I’m definitely going to use your suggestion on my next leg day.
And by the way, thanks for the box squat article. I can’t believe how much it has helped me get in the zone before going into squats.
Thanks
-Adam
[quote]Christian Thibaudeau wrote:
[quote]theSapling wrote:
CT,
The new squat article is much needed. I have always had problems squatting but I can’t diagnose my problem. I tried your wall test to check my limb/torso ratio and failed, but I am only 5’11" and am skeptical that my flexibility issues could also be to blame. My strength is much higher on leg press and deadlift and I have been able to improve both of them drastically with your techniques!, and my quads have always been relatively large, but I just can’t get the squat. I have read the articles on tmuscle about proper technique and I am doing it accordingly. Any other methods to further diagnose my problems?[/quote]
Without me being able to see you, it’s kinda hard for me to do. You failed the wall test. How?
Was is your head or knees that touched the wall?
Please, measure your shin length, whole leg length and total height (minus the head) and report them here so that I can try to find what the problem is.[/quote]
My face touches the wall when I do the wall test.
the measurements you asked for
shin-bottom of my knee to the top of my foot is 14"
whole leg-from my hip to the floor is 32"
total height- from the top of my trap to the floor is 61"
Hi Thib,
I’m about to begin multiple-sessions-a-day training and I had the following question: Would you work the same muscle every sessions of the same day or would you use the multiple sessions to do maintenance work while specializing a certain muscle group and hitting it many times in the week?
Which would you feel would penalize performance the least, considering I’m using the peri-workout protocol you described in your Vinkofest conference.
Thanx
[quote]Nicky_Boy28 wrote:
Hi Thib,
I’m about to begin multiple-sessions-a-day training and I had the following question: Would you work the same muscle every sessions of the same day or would you use the multiple sessions to do maintenance work while specializing a certain muscle group and hitting it many times in the week?
Which would you feel would penalize performance the least, considering I’m using the peri-workout protocol you described in your Vinkofest conference.
Thanx[/quote]
Train the same muscle(s) both times… first workout is more neural/neural activation, second workout is more volume work
[quote]Christian Thibaudeau wrote:
[quote]Nicky_Boy28 wrote:
Hi Thib,
I’m about to begin multiple-sessions-a-day training and I had the following question: Would you work the same muscle every sessions of the same day or would you use the multiple sessions to do maintenance work while specializing a certain muscle group and hitting it many times in the week?
Which would you feel would penalize performance the least, considering I’m using the peri-workout protocol you described in your Vinkofest conference.
Thanx[/quote]
Train the same muscle(s) both times… first workout is more neural/neural activation, second workout is more volume work[/quote]
Merci!
Hey Christian,
I just purchased your book High Threshold Muscle Building. Your recent writings on high threshold hypertrophy on this site have been not only tremendously helpful, but thought-provoking. It has certainly ignited an even greater passion for not only weight-training in general, but the process of learning and improving via more efficient methods.
It also made me appreciate just how much you share with everyone on this site. I’m excited to see how you’ve built on all of these principles, how you’ve adapted and incorporated them into the I, BODYBUILDER system.
Thanks again for such a quality offering.
coach if i post two questions about squat and back training you answer to me or i will be annoying? with respect SAM.
[quote]sam21 wrote:
coach if i post two questions about squat and back training you answer to me or i will be annoying? with respect SAM.[/quote]
Go ahead
Hey Thib,
Do you like the idea of doing the “advanced german volume training” program with the anaconda protocol?
assuming that one practices your advice on perfect rep, auto regulation, and nervous system ramping?
I know you don’t really like giving the specifics…just curious as to what you thought…
thank you
[quote]Christian Thibaudeau wrote:
[quote]sam21 wrote:
coach if i post two questions about squat and back training you answer to me or i will be annoying? with respect SAM.[/quote]
Go ahead[/quote]
thank you coach.the first question is about the back training.do you think that a reason when a lifter lean forward is the weak thoracic spinal erector muscles?(when i begin to squat down i feel the thoracic spine of veterbal column to hunch-back).what exercises you reccomend for these muscles?also you write in the new squat article about a lower back training program which your partner utilized for improve lower back strength.can you post some general advises about this program(my lower back muscles are also weak.)and at last i want to ask if there are ideal leg measurment(from shin to top foot area from hip to top foot area and from traps to front foot area)for a lfter with height 1.80cm and with the same(roughly)torso and leg length.i ask this because i want to see if i am ok for squat(i pass you wall test) and to find the reason which force me to lean forward.thank you for your time.with respect SAM.
Coach,
At the beginning of the off-season should an athlete focus primarily on corrective exercises, or can he begin a functional hypertrophy phase? Can these phases be done simultaneously?
Thank you for your insight.
hckyman