Questions About Training

Training
761

Hi coach,

I read a long time ago that fibers shouldn’t be consumed peri-workout because they slow down the transport of the nutriments to the muscles. With the new conceptions concerning para workout nutrition, did this theory evolve? How much time should separate the absorption of fibers or fat and the end of the training (I take a CH shake 60 min after the end of my training, then have a meal 15-20 minutes later, should it include fibers and fat?)

Thanks!

762

hello coach i am from atlanta georgia and iam new in forum.i want to ask 3 questions about training and one about nutrition.so lets begin.my training style is a complex of olympic lifts(and assistance movements) basic strength lifts and light bodybuilding isolation exercises(for rotator cuff muscles and for arms).

so my first question is:when i rise from bottom position in squat(especially in back squat) my hips rise faster and my back is lean forward.what is the problem?weak legs weak lower back or weak rhomboids?i am a person with 1meter80cm height with my torso slightly longer than my legs(if this help you to answer to my problem).so can suggest exercises to fix this problem?

the second question is if you can give exrcises for thickness in the lumbar zone musles(do you agree with mr charniga suggetion that the best exercise for lumbar zone muscles is the clean pull to knees from 10cm platform?)the third question is if you can give a sample program to improve the military press.also ia wnt to know if suggest any anabolic -recovery mixfor a hard trainer(i am training 5 days the wwek) and also what you suggest for in training and post training supplemation for an athlete who follow low carb diet and his goal is the strength and power?

i hpe dont tire you so much and i BEG you to answer in my questions because you help me very much.have a nice summer.with respect steve!

763

[quote]Christian Thibaudeau wrote:
Thy. wrote:
Christian Thibaudeau wrote:
Thy. wrote:
Thib, what is the closest Deadlift variation to Oly Squat and to Front Squat, in terms of quad recruitment ?
(besides trap bar)

Barbell hack squats

Those don’t suit me well because of my build.

Which variation would be number 2 ?

A distant second would be snatch-grip deadlift.[/quote]

Thib, let’s say a program calls for 1 heavy deadlift and 1 heavy squat a week.

But I can’t squat at that moment and want to swap squat for a quad-emphasized deadlift (something like deficit snatch-grip deadlift in duck stance).

In that case, should I simply treat this deadlift as the squat without any change, or should some adjustments in load and intensity be made in order not to impair the performance on the next deadlift of the week (due to the fact that it’s still a deadlift, not a squat) ?

764

For a heavy day in a specialization phase for chest, would Bench Press holds with over 100 % be a good exercise to perform, along with benching from 2’‘-4’’ from chest, bench pressing, and other presses, or would it be too much?

765

Hey CT,

I am in a mass-building phase, but I am doing 400m sprints per your recommendation in the “Running Man” article in order to keep some fat off. How many times a week do you recommend doing these sprints before they begin to cut into my gains? And does the peri-workout nutrition still apply on days that I do these sprints? Thanks for any help!

766

[quote]ebomb5522 wrote:
For a heavy day in a specialization phase for chest, would Bench Press holds with over 100 % be a good exercise to perform, along with benching from 2’‘-4’’ from chest, bench pressing, and other presses, or would it be too much? [/quote]

Use only one activation exercise per movement pattern in a workout.

Partials, iso holds, explosive lifts are all activation exercises.

So doing both iso holds and partials should be avoided. And limit yourself to no more than 3 pressing exercises.

767

[quote]Thy. wrote:
Christian Thibaudeau wrote:
Thy. wrote:
Christian Thibaudeau wrote:
Thy. wrote:
Thib, what is the closest Deadlift variation to Oly Squat and to Front Squat, in terms of quad recruitment ?
(besides trap bar)

Barbell hack squats

Those don’t suit me well because of my build.

Which variation would be number 2 ?

A distant second would be snatch-grip deadlift.

Thib, let’s say a program calls for 1 heavy deadlift and 1 heavy squat a week.

But I can’t squat at that moment and want to swap squat for a quad-emphasized deadlift (something like deficit snatch-grip deadlift in duck stance).

In that case, should I simply treat this deadlift as the squat without any change, or should some adjustments in load and intensity be made in order not to impair the performance on the next deadlift of the week (due to the fact that it’s still a deadlift, not a squat) ?[/quote]

From experience a movement in which you hold the bar in our hands is more stressful on the CNS than a similar exercise where you do not hold the bar in your hands. So in that regard a deadlift is more draining on the CNS than a squat. I would make sure that there is at least 72 hours between both workouts and that you reduce the amount of deadlift-like assistance work (rack pulls, romanian deadlifts, shrugs, clean, etc.).

768

[quote]Christian Thibaudeau wrote:
ebomb5522 wrote:
For a heavy day in a specialization phase for chest, would Bench Press holds with over 100 % be a good exercise to perform, along with benching from 2’‘-4’’ from chest, bench pressing, and other presses, or would it be too much?

Use only one activation exercise per movement pattern in a workout.

Partials, iso holds, explosive lifts are all activation exercises.

So doing both iso holds and partiasls should be avoided. And limit yourself to no more than 3 pressing exercises.[/quote]

Ok, thank you CT.

769

Thib, I want to try a “Poliquin 5% Solution” periodization model for overhead press. But I want to make a few changes - first I want to use 1-3 rep range (he recommends at least 3-5). And second : following your philosophies I’ve recently been doing all my work with ramping sets and felt better results from it. But Poliquin prescribes 4-5 straight sets for this routine.

Do you think the program will have a positive effect with the changes I want to make ?

770

What type of training is best for the uptake of carbs? By that I mean if I was to use the para-workout protocol that you suggest like 2 days a week, while limiting calories and carbs on the other 5 days what rep range and intensity would be best for shuttling the nutrients into my muscles? Thank you for any help.

771

CT, Im wondering if, since you told us there are no 2 a days on the new program, you would mind disclosing how many days a week the I, BODYBUILDER program has you in the gym?

772

Hey coach Thib, I am taking 3 weeks off after this week. By Sept 4 will “I, BODYBUILDER” be up with the routine and such for us to start ??

773

Hey CT,

Two questions for you:

  1. When specializing a muscle group (let’s use chest as an example) – if it’s a really bad part, can one focus on developing each individual aspect at a time over the course of a couple of weeks?

Example (taken from HSS-100):

Mon: Chest (upper) <— instead of thickness
Tues: Quads/Hamstrings/Calves (low volume)
Wed: Chest (upper) <— instead of width
Thurs: Off
Fri: Chest (upper)
Sat: Back/Shoulders/Biceps/Triceps
Sun: Off

Can one focus on strength in a single movement first (like the DB/BB Bench Press) as well?

  1. Recently, I’ve taken on a job where I am working 12 hour days (7-7). I am off on Sunday and I work 6 hours on Sat. I remember reading a post where you hardly trained during a period in your life due to work – what would you recommend for someone who wants to keep/possibly gain (strength/size) during a time like this? It’s a desk job, by the way.

Thank you very much.

774

Hi CT,

I’ve been doing front squats and rdls for a while now because I can’t back squat correctly. The concentric portion I can do, so box squats aren’t that hard, but I can’t lower myself all the way in the eccentric portion without falling backward. The only way I can get to the bottom without falling back is if I use only my quads and go down instead of sitting back. I think it is because I can activate my hams and glutes when I go back up but can’t activate them when I go down. Do you have any info or advice which could help me out? Thanks for any help.

775

hey CT how ye doin?

I got a 3 questions for ye.

  1. What is your opinion of barefoot training in the gym? Many eastern bloc countries are known for lifting barefoot because shoes desensitize receptors in the foot. Louie Simmons follows this idea but opts to wear converse which are flat, and Nate follows this idea and wears Nike frees but I was wondering what you wear?

  2. What is your opinion on tibialis anterior training and what are the reps and set schemes you use and how do you fit it in with calf training of the soleous and gastronemius.

  3. Lastly I injured my IT band this year and it has lead to scar tissue in my knee which I am working to rid myself of with ART. How do you train atheletes with this type of injury in order to get them able to squat again?

Thank you for your time.

776

dear CT

Nutrition/Dieting question not sure if you can answer or not. To do with fat and CHO usage; During a high intensity but lower/constant speed gym workout (ie. not completely puffing and panting), will fat or CHO be predominantly used as a fuel source??? Im thinking there should be enough oxygen to burn the fat?

Also, is taking a small amount of sugar with a protein shake good or bad??? would it induce hypoglycemia and therefore increase intake of glucose into the muscles?? (may be good for recovery is what i’m getting at)

Ive tried to find studies myself but not a lot of luck so if you can help at all Ill be very greatful.

thanks, Matt

777

Thib,

Provided that proper technique and ROM are respected, do you think that most people would do better to generally work in slightly lower rep brackets than they usually do? For example, many would use parameters like sets of 6-8 or 8-10 but be using weights that were lower than 6-8 RM or 8-10 RM in order to remain in those ranges for multiple sets. So would it ultimately be more beneficial for them to essentially shift things down one rep range from where they are working to be more in line with where they think they are working? e.g. instead of 3 sets of 6-8, use 6 x 4, and instead of 3-4 x 8-10 reps, use 4-5 x 6-8 reps?

778

[quote]krsoneeeee wrote:
dear CT

Nutrition/Dieting question not sure if you can answer or not. To do with fat and CHO usage; During a high intensity but lower/constant speed gym workout (ie. not completely puffing and panting), will fat or CHO be predominantly used as a fuel source??? Im thinking there should be enough oxygen to burn the fat?

Also, is taking a small amount of sugar with a protein shake good or bad??? would it induce hypoglycemia and therefore increase intake of glucose into the muscles?? (may be good for recovery is what i’m getting at)

Ive tried to find studies myself but not a lot of luck so if you can help at all Ill be very greatful.

thanks, Matt[/quote]

Please post this in the peri-workout nutrition thread.

779

[quote]nickj_777 wrote:
hey CT how ye doin?

I got a 3 questions for ye.

  1. What is your opinion of barefoot training in the gym? Many eastern bloc countries are known for lifting barefoot because shoes desensitize receptors in the foot. Louie Simmons follows this idea but opts to wear converse which are flat, and Nate follows this idea and wears Nike frees but I was wondering what you wear? [/quote]

It’s not unique to eastern block countries. In fact it was pioneered by US olympic lifters from the 50s. Dave Sheppard comes to mind.

It does make sense because there are a lot of receptors on the feet which help with posture and tonus. If anything, modern shoes have way too much cushioning which leans to weak postural muscles.

I personally train in olympic lifting shoes.

[quote]nickj_777 wrote:
2. What is your opinion on tibialis anterior training and what are the reps and set schemes you use and how do you fit it in with calf training of the soleous and gastronemius.[/quote]

I only use tibialis work on two occasions:

  1. If an athlete has a history of periostitis
  2. With a heavier athlete just getting back into track training

Other than that, I do not include tibialis work.

[quote]nickj_777 wrote:
3. Lastly I injured my IT band this year and it has lead to scar tissue in my knee which I am working to rid myself of with ART. How do you train atheletes with this type of injury in order to get them able to squat again?

Thank you for your time. [/quote]

I do not answer injury-related questions on the internet. I’ve mentioned that 10,000 times before.

780

[quote]ntr wrote:
Hi CT,

I’ve been doing front squats and rdls for a while now because I can’t back squat correctly. The concentric portion I can do, so box squats aren’t that hard, but I can’t lower myself all the way in the eccentric portion without falling backward. The only way I can get to the bottom without falling back is if I use only my quads and go down instead of sitting back. I think it is because I can activate my hams and glutes when I go back up but can’t activate them when I go down. Do you have any info or advice which could help me out? Thanks for any help.[/quote]

The “sitting back” squat is done only with the powerlifting squat which uses a wide stance and a greater torso lean which prevents you from falling down. However this is not a good quads exercise.

A bodybuilding (or Olympic lifting) squat is performed by keeping the torso upright and squatting straight down (but still keeping the lower back arched).