Questions About Training

Training
161

[quote]Christian Thibaudeau wrote:
Nman wrote:
Coach,

Tore my bicep and didn’t get it taken care of right away. Long story short I have a cadaver tendon holding my left bicep together so that arm will be out of commission for awhile. Should I train my other arm normal on all my upper body workouts or what do you suggest, thanks!

Yes, do train the other side. YES you will develop somewhat of a size imbalance, but that would happen anyway. But there is a lot of evidence that there is a neural cross-transfer between limbs from opposite sides. For example, training the right arm will help reduce strength losses on the left arm by improving neural efficiency.[/quote]

Coach, this may sound like a newbie question, but I seem to have a problem balancing strength with respect to my entire left side. No matter what I do, I can’t seem to get the strength of my left side up to par with my right side. I force myself to push harder with the left side with 2-handed lifts(like with lat pull downs, etc.) and dedicate exercises to just train just the left side of my body to compensate, but no matter what I do, I always walk away with my right side being stronger, and feeling my right side being worked more than with my left. Now, I’m right handed, so do you think it could be a lack of CNS development in the left side of my body? Thanks!

162

[quote]BlakedaMan wrote:
Hey Coach!
Assuming you had someone (in this case, me) who for the next 9-10 weeks has effectively limitless time to train and sleep as often as needed, who naturally has a great recovery capacity, who has the means to follow your new para-workout protocol to the T (barring the Anaconda of course), who has access to limitless good quality calories, and whose primary goal is to gain absolutely maximal muscle mass and doesn’t mind gaining some fat, what kind of program would you put this person on?

As of now, I’m doing 2-a-days per your recommendations in that 4 part series you wrote (basically, heavy in the morning and higher reps at night), but I was wondering if you had a better suggestion for someone with pretty much everything going for them for the next 9-10 weeks.
Thanks so much!
BT[/quote]

I’m in the same situation so id like to know as well.

163

[quote]holguint123 wrote:
Christian Thibaudeau wrote:
Nman wrote:
Coach,

Tore my bicep and didn’t get it taken care of right away. Long story short I have a cadaver tendon holding my left bicep together so that arm will be out of commission for awhile. Should I train my other arm normal on all my upper body workouts or what do you suggest, thanks!

Yes, do train the other side. YES you will develop somewhat of a size imbalance, but that would happen anyway. But there is a lot of evidence that there is a neural cross-transfer between limbs from opposite sides. For example, training the right arm will help reduce strength losses on the left arm by improving neural efficiency.

Coach, this may sound like a newbie question, but I seem to have a problem balancing strength with respect to my entire left side. No matter what I do, I can’t seem to get the strength of my left side up to par with my right side. I force myself to push harder with the left side with 2-handed lifts(like with lat pull downs, etc.) and dedicate exercises to just train just the left side of my body to compensate, but no matter what I do, I always walk away with my right side being stronger, and feeling my right side being worked more than with my left. Now, I’m right handed, so do you think it could be a lack of CNS development in the left side of my body? Thanks![/quote]

I could simply be that you are less efficient at recruiting the muscle from the left side. The best method to develop neural recruitment is isometrics: focus mainly on dumbbell movements instead of barbell ones. When your set is completed hold the contraction with the left arm/leg as long as you can.

For example if you are doing DB curls. Do your regular set, when all your reps are done hold the left arm in a 90 degrees position for as long as you can.

You can also use the 2/1 technique…

Using a machine do your set with both limbs. When you reach the end reduce the weight slightly, get the weight up with both limbs and lower it slowly with the left limb only.

164

[quote]Loui.s wrote:
Christian Thibaudeau wrote:
Mondy wrote:
Thibs,

My lower back region has quite a lot of fat compared to the rest of my body, which supposedly indicates a thyroid gland problem. I’ve been supplementing with forskolin (20mg) a day for the past three weeks with no improvement. Am I missing something?

Lower back is insulin more than thyroid. Thyroid is mid-axilary fat (armspit/rib cage area).

Is there a list of areas of where fat is located and what the problems are?[/quote]

High triceps measure = low testosterone
High pectoral measure = high aromatization of testo into estrogen
High abdominal measure = screwed up cortisol cycle
High supra-iliac (love handles) and lower back = ingesting too much carbs for your body’s tolerance
High mid-axilary = screwed up thyroid
High subscapular = genetically insulin resistant
High lower body fat = elevated estrogen levels
High knees and calf = lack of hGH production

165

[quote]FERCHCORE wrote:
Christian Thibaudeau wrote:
FERCHCORE wrote:
CT- If someone can only train 3 days per week, and only once per day, what would you consider to be the best split? Thanks.

For what goal? An specific strength and weaknesses?

Just to build size, with some strength to back it up. No specific weakness to work on, just a general overall program.
[/quote]

Cycle 1:

Day 1 - Whole body heavy
Day 2 - Whole body volume/density
Day 3 - Whole body explosive/heavy contrast

Cycle 2:

Day 1 - Whole body heavy
Day 2 - Upper body volume/density
Day 3 - Lower body volume/density

Cycle 3:

Day 1 - Pushing muscles
Day 2 - Pulling muscles
Day 3 - Lower body

Cycle 4:

Day 1 - Chest/Back
Day 2 - Legs/Shoulders
Day 3 - Arms

Each cycle lasting 3-4 weeks.

166

[quote]ThorsHammer wrote:
Coach,

If DB bench press variations can be more conducive to pec development than barbell benching, should care still be taken to limit the elbow flare on most DB bench pressing (either decline, flat, or incline)?

I’m trying to get a feel for the risk-reward ratio when it comes to flaring the elbows. Some seem to approach the elbows-flared style like chicken little and make it sound like your shoulders will explode if using these too often. Others overly downplay the risk from regular use of that style. And then you have some coaches who contend that the “real-world” difference in results is not significant enough to merit the extra stress placed on the shoulders when using the elbows-flared style with DB’s or barbells.
[/quote]

Flared-style: use only if you don’t have shoulder problems and for higher reps sets (8-12 reps)
Elbows around 45 degrees: most common position
Elbows tucked -in: if you have shoulder issues

167

Coach,

I am 5’10, 205 lbs, and I am trying to lose about 10-12 lbs of fat. What would you recommend I do to lose this extra fat the fastest, if I only have about 40 min to train 4x a week? I am thinking abot following a carb cycling diet with some extra low days but,am lost with the training?

168

[quote]Christian Thibaudeau wrote:
holguint123 wrote:
Christian Thibaudeau wrote:
Nman wrote:
Coach,

Tore my bicep and didn’t get it taken care of right away. Long story short I have a cadaver tendon holding my left bicep together so that arm will be out of commission for awhile. Should I train my other arm normal on all my upper body workouts or what do you suggest, thanks!

Yes, do train the other side. YES you will develop somewhat of a size imbalance, but that would happen anyway. But there is a lot of evidence that there is a neural cross-transfer between limbs from opposite sides. For example, training the right arm will help reduce strength losses on the left arm by improving neural efficiency.

Coach, this may sound like a newbie question, but I seem to have a problem balancing strength with respect to my entire left side. No matter what I do, I can’t seem to get the strength of my left side up to par with my right side. I force myself to push harder with the left side with 2-handed lifts(like with lat pull downs, etc.) and dedicate exercises to just train just the left side of my body to compensate, but no matter what I do, I always walk away with my right side being stronger, and feeling my right side being worked more than with my left. Now, I’m right handed, so do you think it could be a lack of CNS development in the left side of my body? Thanks!

I could simply be that you are less efficient at recruiting the muscle from the left side. The best method to develop neural recruitment is isometrics: focus mainly on dumbbell movements instead of barbell ones. When your set is completed hold the contraction with the left arm/leg as long as you can.

For example if you are doing DB curls. Do your regular set, when all your reps are done hold the left arm in a 90 degrees position for as long as you can.

You can also use the 2/1 technique…

Using a machine do your set with both limbs. When you reach the end reduce the weight slightly, get the weight up with both limbs and lower it slowly with the left limb only.[/quote]

When during the workout would you recommend doing this? Beginning, end, or does it not really matter? I would think at the end, so I fatigue my muscles with holding the weight after I do my main exercises.

169

[quote]Christian Thibaudeau wrote:
Loui.s wrote:
Christian Thibaudeau wrote:
Mondy wrote:
Thibs,

My lower back region has quite a lot of fat compared to the rest of my body, which supposedly indicates a thyroid gland problem. I’ve been supplementing with forskolin (20mg) a day for the past three weeks with no improvement. Am I missing something?

Lower back is insulin more than thyroid. Thyroid is mid-axilary fat (armspit/rib cage area).

Is there a list of areas of where fat is located and what the problems are?

High triceps measure = low testosterone
High pectoral measure = high aromatization of testo into estrogen
High abdominal measure = screwed up cortisol cycle
High supra-iliac (love handles) and lower back = ingesting too much carbs for your body’s tolerance
High mid-axilary = screwed up thyroid
High subscapular = genetically insulin resistant
High lower body fat = elevated estrogen levels
High knees and calf = lack of hGH production[/quote]

any suggestion on how to get rid of such a cortisol-cycle problem ? i measured my self 13,7 % Bodyfat, no fold is bigger than 13mm, but the abdominal is 24!! god damn. i must mention that I have absolutely NO stress in my life or whatsoever.

any tips ?

170

Bump. Forgive me coach! ;0-

[quote]DH wrote:
Thib,

Will the new program be centered around specialization? You’ve recently stated that you think this is the best/fastest way for experienced guys to train and I too have used this approach for a few years now. I got if from Anthony Ditillo and Marty Gallagher.

I was wondering if the program that will be released will be a standard program with equal emphasis on the body as a whole or if it will be centered around specialization cycles?

BTW, do you know when we can expect the training portion to be released?

best,
DH
[/quote]

171

DH, if you were going to bump a post I think the shoulder one would have been better (as I’m interested too :), as he’s answered that one ;o

I believe a page or two back, he insinuated that it would be specialization based, and released ~3rd week of July. Hope that helps (and that I’m not horribly mistaken).

Dan

172

[quote]DH wrote:
Bump. Forgive me coach! ;0-

DH wrote:
Thib,

Will the new program be centered around specialization? You’ve recently stated that you think this is the best/fastest way for experienced guys to train and I too have used this approach for a few years now. I got if from Anthony Ditillo and Marty Gallagher.

I was wondering if the program that will be released will be a standard program with equal emphasis on the body as a whole or if it will be centered around specialization cycles?

BTW, do you know when we can expect the training portion to be released?

best,
DH

[/quote]

Yes it will!

However it has several elements to favor restoration and ways to re-instate a muscle’s trainability.

Should be released pretty soon since I’m scheduled to film the exercises in 2 weeks or so.

173

[quote]Christian Thibaudeau wrote:
DH wrote:
Bump. Forgive me coach! ;0-

DH wrote:
Thib,

Will the new program be centered around specialization? You’ve recently stated that you think this is the best/fastest way for experienced guys to train and I too have used this approach for a few years now. I got if from Anthony Ditillo and Marty Gallagher.

I was wondering if the program that will be released will be a standard program with equal emphasis on the body as a whole or if it will be centered around specialization cycles?

BTW, do you know when we can expect the training portion to be released?

best,
DH

Yes it will!

However it has several elements to favor restoration and ways to re-instate a muscle’s trainability.

Should be released pretty soon since I’m scheduled to film the exercises in 2 weeks or so.[/quote]

If this new program is entered around specialization, then I presume its safe to say that its NOT for beginners or even intermediates?

174

[quote]Christian Thibaudeau wrote:
FERCHCORE wrote:
Christian Thibaudeau wrote:
FERCHCORE wrote:
CT- If someone can only train 3 days per week, and only once per day, what would you consider to be the best split? Thanks.

For what goal? An specific strength and weaknesses?

Just to build size, with some strength to back it up. No specific weakness to work on, just a general overall program.

Cycle 1:

Day 1 - Whole body heavy
Day 2 - Whole body volume/density
Day 3 - Whole body explosive/heavy contrast

Cycle 2:

Day 1 - Whole body heavy
Day 2 - Upper body volume/density
Day 3 - Lower body volume/density

Cycle 3:

Day 1 - Pushing muscles
Day 2 - Pulling muscles
Day 3 - Lower body

Cycle 4:

Day 1 - Chest/Back
Day 2 - Legs/Shoulders
Day 3 - Arms

Each cycle lasting 3-4 weeks.[/quote]

Thib, how would this change just for strength in the big movements?

175

Coach,

What is a normal drop off in strength after two weeks of no workouts? Before I got sick, I was Squatting in waves of 6/5/4/6/5/4. I started the waves at 310/320/330/320/330/340; 3 weeks later, the last set was 360. After the two weeks, I started again, this time using waves of 5/4/3/5/4/3. I could only manage 275/285/295/285/295/305.

That’s an 11% drop off in only two weeks. (not to mention the lost reps) Is that a normal drop off? If not, does the size of the drop off indicate anything I should or shouldn’t do in my training?

Thanks.

176

For the deadlift workout you mentioned

B1. Snatch-grip deadlift
Work up to a 3RM
B2. Power clean from blocks
3 reps

Is it alright to substitute power clean from blocks with a ez bar high pull from blocks? The gym I’m in has only one olympic bar and changing the weights between the deadlift and power clean is a bit of a hassle.

177

[quote]forbes wrote:
Christian Thibaudeau wrote:
DH wrote:
Bump. Forgive me coach! ;0-

DH wrote:
Thib,

Will the new program be centered around specialization? You’ve recently stated that you think this is the best/fastest way for experienced guys to train and I too have used this approach for a few years now. I got if from Anthony Ditillo and Marty Gallagher.

I was wondering if the program that will be released will be a standard program with equal emphasis on the body as a whole or if it will be centered around specialization cycles?

BTW, do you know when we can expect the training portion to be released?

best,
DH

Yes it will!

However it has several elements to favor restoration and ways to re-instate a muscle’s trainability.

Should be released pretty soon since I’m scheduled to film the exercises in 2 weeks or so.

If this new program is entered around specialization, then I presume its safe to say that its NOT for beginners or even intermediates?[/quote]

The way it’s built everybody can benefit from it, it’s not a mix of several spec routine but rather a whole system based on focusing one 1-2 goals at a time.

178

[quote]Thy. wrote:
Thib, how would this change just for strength in the big movements? [/quote]

Cycle 1:

Day 1 - Whole body heavy normal
Day 2 - Whole body explosive
Day 3 - Whole body heavy partials or isometrics

Cycle 2:

Day 1 - Whole body heavy
Day 2 - Upper body partial/explosive contrast
Day 3 - Lower body partial/explosive contrast

Cycle 3:

Day 1 - Squat and assistance
Day 2 - Bench and assistance
Day 3 - Deadlift or clean and assistance

Each cycle lasting 3-4 week

179

Thib, if I could bump once more I would be very greatful. I know you must be getting hammered trying to keep up with all this.

considering how many people you’ve worked with I figure someone has had to deal with this same problem below and would greatly like your input.

thank you,
DH

[quote]DH wrote:
Thib,
After a long time using PL style benching my triceps are absolutely dominant. Anything stimulates them. Now I often like to start a workout with a compound heavy movement and what has happened is that now when I do BB or DB shoulder presses for my deltoid workout, the triceps just take over.

What is the easiest way to work around this? The obvious answer is to start with some isolation work to awaken the delts but Scott Abel is of the opinion that one should pre-fatigue the triceps before the overhead pressing work. Doing isolation makes sense in that you’re improving neural activation to “awaken” the delts, but then Abel makes sense too. What do you suggest in this situation?

thanks,
DH
[/quote]

180

Coach
In the past three weeks I have been training so that each body part gets trained once per week. I had been doing each body part once every five days but needed a change. I now train four times per week. Right now, work and family commitments are sometimes making it difficult to get in the gym at one of these days. Because of that, each body part gets trained every 8 days.

I know recovery is an individual things and depends on many factors. I was thinking of doing whole body three days per week but my training days are M,T, Th, F. Many times, it’s Friday that get nixed because it leads into a very busy weekend. I then do Friday’s workout on Monday and start the cycle again on Tuesday. I would like to stick to my current program but am afraid that that the frequency may not be enough. Since it’s only been three weeks should I ride it out and see how it goes or are there changes I can make to make it more efficient? Thanks in advance.