[quote]Christian Thibaudeau wrote:
AVOID FOR HIGH REPS
Movements where the arms are held overhead for a long time (e.g. overhead squat, overhead carries)
[/quote]
Thib,
With overhead carries, is the a max time you’d impose on these? i.e. nothing over 60-seconds or something along those lines?
CT,
A few questions about lower leg training…
Would you program a set of work for the tibialis anterior for each set of standing and seated calf work performed? Match only for sets standing work? Neither?
Also, does altering foot positioning, either pointed out or in, have any significant impact on lower leg development? It seems like this foot position would result in subtle changes in inversion and eversion (although I may be incorrect in my assessment here) but I was unsure if this would ultimate change much or have a minimal impact, at most.
[quote]ThorsHammer wrote:
Christian Thibaudeau wrote:
AVOID FOR HIGH REPS
Movements where the arms are held overhead for a long time (e.g. overhead squat, overhead carries)
Thib,
With overhead carries, is the a max time you’d impose on these? i.e. nothing over 60-seconds or something along those lines?[/quote]
Well, I never do them … so there’s your answer.
Hello Coach, i went away and just focused on weights for the last 7 weeks, i’m now one of the strongest in my gym (tells how bad it is :P)
But anyway, in regards to back work… which is better:
Rack Pull
Deadlift
The Rack Pull above your knees where you hold the top for 2 seconds you described in HSS (?)
I still haven’t figured out how to tell the damn difference between width and thickness !
But in closing, i train for this ramp my Back 6 days a week along with Chest and legs and 1 part of the arm, so i have to figure out how to get the most from back without killing the lower part.
Sorry for the length of this. Thanks alot.
Thib,
When working out twice a day (CNS activation in the AM and HT stimulation PM), would you use the para-workout protocol as described for both sessions?
[quote]Aneesh Varma wrote:
Thib,
When working out twice a day (CNS activation in the AM and HT stimulation PM), would you use the para-workout protocol as described for both sessions?[/quote]
Only for the second session in that case.
Thib, I was wondering if you could take a real quick look at my technique at Clean-grip deficit deadlift (small 20 kg plates)
I think it’s not against your policy to post such questions ?
The things that concern me is hip/torso positioning and proper pulling sequence.
[quote]Thy. wrote:
Thib, I was wondering if you could take a real quick look at my technique at Clean-grip deficit deadlift (small 20 kg plates)
I think it’s not against your policy to post such questions ?
The things that concern me is hip/torso positioning and proper pulling sequence.[/quote]
Those plates suck.
The back and hip position is good. The arch is nicely maintained. Upper back is tight.
The only big recommendation that I would have would be to pull upward and BACK instead of just lifting the bar in a straight line upward. Basically bring your hips back when pulling and pull the bar toward you.
To practice this I suggest performing the movement with the front half portion of your feet on 10lbs plates.
Look at this video of Zlatan Vanev (my favorite olympic lifter and the one with the soundest technique IMHO). Although it is a clean and jerk, if you focus only on the pulling portion of the clean you’ll see exactly what I mean by “pulling upward and back”.
Thib,
I assume the new workout will be designed around mass and strength. With someone like myself who want to get stronger but no bigger in the legs. (Still need size on the rest of my body though) Will the workout compensate for this in same way? Will it be tweakable?
Im talking about the Ibodybuilding workout in case I was confusing.
Thib,
Any quick tips on bringing up my shoulders and traps as quick as possibly
[quote]Christian Thibaudeau wrote:
Thy. wrote:
Thib, I was wondering if you could take a real quick look at my technique at Clean-grip deficit deadlift (small 20 kg plates)
I think it’s not against your policy to post such questions ?
The things that concern me is hip/torso positioning and proper pulling sequence.
Those plates suck.
The back and hip position is good. The arch is nicely maintained. Upper back is tight.
The only big recommendation that I would have would be to pull upward and BACK instead of just lifting the bar in a straight line upward. Basically bring your hips back when pulling and pull the bar toward you.
To practice this I suggest performing the movement with the front half portion of your feet on 10lbs plates.
Look at this video of Zlatan Vanev (my favorite olympic lifter and the one with the soundest technique IMHO). Although it is a clean and jerk, if you focus only on the pulling portion of the clean you’ll see exactly what I mean by “pulling upward and back”.
Thanks!!! I’ll definitely try this!
While we’re at it, do you have any tips for any specific deadlift variations best suitable for my build? And does it (torso/leg/arm length) has good potential for deadlifting at all?
Coach,
This is a more general question. But something I really want your opinion on. I’m a long time reader, kind of a new poster.
Anyways, I’m looking to cut right now. I’m really trying to get my bodyfat down. So my question basically is…to insulin spike or not to insulin spike?
This has really been killing me because a Dr. Di Mauro P (anabolic diet guy), still maintains the insulin spike isn’t necessary.
The way I understand right now is we can choose to pick our anaoblic weapon: (1) Insulin - packs on muscle (2) GH (which remain high without carbs) - packs on less muscle but keeps you in a state of fat burning.
Are you on board with this or would say just do the damn insulin spike and cut the calories if you wanna cut?
Also, supposing a lifter did want to choose GH as his weapon, is Anaconda going to be low enough in carbs to avoid the insulin spike?
[quote]snewbold wrote:
Coach,
This is a more general question. But something I really want your opinion on. I’m a long time reader, kind of a new poster.
Anyways, I’m looking to cut right now. I’m really trying to get my bodyfat down. So my question basically is…to insulin spike or not to insulin spike?
This has really been killing me because a Dr. Di Mauro P (anabolic diet guy), still maintains the insulin spike isn’t necessary.
The way I understand right now is we can choose to pick our anaoblic weapon: (1) Insulin - packs on muscle (2) GH (which remain high without carbs) - packs on less muscle but keeps you in a state of fat burning.
Are you on board with this or would say just do the damn insulin spike and cut the calories if you wanna cut?
Also, supposing a lifter did want to choose GH as his weapon, is Anaconda going to be low enough in carbs to avoid the insulin spike?[/quote]
Do you know that starvation is one of the biggest GH stimulator there is? Seriously, look it up, there is actually a lot of research documenting the increase in GH during a fasting or starved state. Have you ever seen somebody get muscular while starved?
Insulin isn’t the enemy WHEN TIMED PROPERLY.
I do understand the fear of spiking insulin when trying to get lean. Heck, for most of my coaching career I have been a strong advocate of super low carbs dieting. To be honest I was much more strict than Dr. DiPasquale; he was recommending two days of high carbs… I was recommending 1-3 meals. He was for a super high carbs intake on the weekends, tolerating junk carbs … I was for a more controlled 200-300g of clean carbs.
But the truth is that while experimenting with several methods and talking with a lot of top Ph.Ds in nutrition I’ve come up to the conclusion that the mass gain (or at least mass protection) tha you can get from a PRE-workout insulin spike mixed with a high pre and during protein intake precedes in importance any potential benefits that you MIGHT have from not consuming carbs pre-workout.
Anaconda has no carbs in it. The insulin spike from the protocol is from leucine and the Surge Recovery added to the protocol.
CT
During a specialisation phase, (what I did was similar to your specialistaion hss 100 back routine) would you expect to see a plateau in terms of strength due to the planned overtraining of the bodypart?
For example my weighted wide grip pull up (was doing 4 sets of 3-5 reps with 4 minute rest time) performance increased for the first 3 weeks fairly rapidly (5 kg increase in weight) then I was really struggling to improve on my previous wokouts performance during the next 2 or 3 workouts. I was thinking the improvements earlier in the phase may have been mostly neural efficency as I haven’t done the exercise for a while, which would mean strength would’ve increased very little overall. My flat dumbbell press also plateaued in the last week which got me thinking it was some form of fatigue causing the issue?
Thanks.
Hey Christian I need some advice. I wrestle and I actually want to add more muscle to my frame but it also has to be functional muscles to help me in the match. What kind of routine can I do to give me fast result? Also what can help me with my conditioning?
Thib,
In terms of substrate utilization and stress on the CNS, how would you go about gauging the impact of sled work, strongman type circuits, or even something like odd object carrying or Super Yoke carries?
It’s regularly said that certain types of energy system work may be good or poor choices based upon what the rest of your programming looks like. For example, low intensity work often gets knocked but clearly serves a purpose if a person is going very low carb. And for those using HIIT, they have to be careful about the frequency, duration, and intensity of those sessions if the lifting program is especially rigorous.
So I’d appreciate any tips on how to gauge the relative impact of the choices I listed above in terms of glycogen depletion, CNS stress, and how to make sure that including extra work along those lines would not be cutting into or detracting from the lifting portion of a given program.
And on one quick side note, the large portion of videos depicting sled work show it being done on concrete. Unfortunately the streets in my area all have this very coarse gravel that makes dragging quite awkward and also rips up the bottom of the sled something fierce. Other than increased drag, would there be any drawbacks to performing the sled work I do on grass?
Thib,
My knowledge on explosive contrasts is limited so I’m trying to gather info and learn more.
I’m trying to come up with some ideas on what are optimal explosive contrast exercise pairings for a shoulder press or bench cycle with a heavy day earlier in the week. Any advice?
How many explosive contrasts would you limit that day to in order to avoid neural draining? I’m thinking 4-6 total exercises similar to the first phase of beast building, but obviously not sure if that’s the best choice based off that 1 example of a completely different program.
Should I re-use the exercises from my heavy day earlier in the week also on my explosive contrast day as my heavy exercise for the contrasts or pick completely new ones?
Christian, what is a good way to get Hypertrophy for wrestling??? Thanks.
CT,
If following a 5 day split (Chest/Back, Legs, off, Arms, off, repeat)…do you find it excessive to do a pullup variation for back on day one and a close chin up on arms day?
Thib, I hope I’m not exceeding the limit of free consultation by asking for another technique evaluation…
But this one is for exercise everyone else barely knows, the one you gave me earlier :
(snatch grip)
Sorry if this is too bold of me to ask again…