Just so that I got this one correct, got a little bit confused by the answer.
I perform A(s) + B(s) on the morning and As (3 sets) + C(s) on the evening?
Thanks!
[quote]Christian Thibaudeau wrote:
Quadforce wrote:
Regarding your new program.
Hey,
Just bought the program, my original plan for the summer was to train AP/PM sessions.
Would I benefit from doing your 12 week program AP/PM style, I was thinking of keeping the original template and adding 20-25 minutes of the first exercise(s) on the morning, maybe 4 x 5 or 5 x 5 ?
I would greatly appreciate your thoughts and input on it. If it wont improve the efficacy of this program, then I wont do it, but if it will, then I want to do it the right way.
Thanks.
The program already as a phase of AM/PM training.
Dividing the daily volume in two sessions will always be superior to doing the whole volume in one session. So yes, if you can afford splitting the volume in two, do it.
Do not add too much volume if you are using split training. Perform 2/3 of the AM workout as planned (this means doing 4 exercises out of 6 for example); in the PM session perform 3-4 sets of the first two exercises of the AM workout and the 2 remaining exercises from the AM session.[/quote]
[quote]Christian Thibaudeau wrote:
nz6stringaxe wrote:
C)What is your opinion on dieting slowly versus suddenly, and how to best combat metabolic slowdown?
I think that a middle of the road approach is best Certainly you do not want to lose fat at a slower pace than what is optimal. You shouldn’t be on a ‘‘diet’’ for more than 10-12 weeks, so if you do too slow you will not make significant progress.
However by being too drastic in your cut you risk losing muscle mass and running into many other problems.
I like to use short 1-2 week(s) phases of very intense dieting within a longer more conservative phase. For example, do a 12 weeks cutting phase with two 2-weeks blitz during that time.
[/quote]
Hey Coach. Just to build on what you said above about not dieting for more that 10-12 weeks. I have been on a clean/lower calorie diet for two months with good results, but believe that the progress has stalled. Do you recommend taking a week off from diet or go on a blitz to get the ball rolling again? Thanks.
Would you recommend against HIIT during periods of dieting in which glycogen is already low(near the end of the week during the Anabolic Diet for example)?
Coach,
I recently lost 4 pints of blood due to a botched periodontal visit where they hit an artery. I had to have the roof of my mouth cauterized to stop the bleeding. Eating food is out of the question, too painful. Protein shakes are it for me and as soon as I get them down my mouth starts bleeding again, it’s a real pain.
Any suggestions on how to make a comeback from this type of set back? I know all your stuff so if you could just point to an article, I could dig it up. Any nutritional guidelines that you think might be of help would be great as well. I was following your Refined Physique Transformation before this happened and was having success. I was actually gaining lean muscle and body fat was dropping while in a caloric deficit (not sure how to explain how that was happening). It was the first time I had suppressed my carb intake in such a way, so maybe that?
Post accident, I’ve lost ten pounds of muscle already. I have a BMI scale at home and I track my progress each day, and the body fat hasn’t moved but weight has plummeted. Was 180 at 7.5% and now 170 at 7.5%, very upset with this b/c the RPT program was working.
Any supplements you suggest? I’m a faithful Biotest endorser, I buy everything I can from them if they make it, and have almost one of everything in my arsenal. I am also following your glycine/phosphatidylserine protocal for reduced cortisol levels b/c my remaining body fat was all abdominal. I had written you this and you said you had a couple clients like this and cortisol was the issue. The protocal was working. I am taking Iron in the a.m. and p.m. for my blood. I have no spleen. Hemoglobin count was an 8 last week, one week after the accident.
I’m at a loss here on what to do and very depressed at not being able to eat or train the way I’m used to. I’m also a trainer and have lost several clients b/c of this set back.
Any advice or help would be greatly appreciated. Everything you’ve helped me with and every question I’ve had you’ve answered and it’s helped so I figured I would give this a shot.
I’m glad to hear you had a nice vactation despite the lack of quality protein. It must have been nice to see some warm temperatures!
I had a question about an old article you wrote about Bulgarian wave loading ( http://www.bayareapowerclub.com/Articles/Bulgarian%20loading%20secrets%20for%20strength.htm ) Do you still recommend this protocol for O’lifts and would a relative beginner at O’lifts benefit from this? If so, would you be doing snatch and cleans on different ‘heavy’ days? If not, any suggestions? (I finished your Behind the Iron Curtain program and really enjoyed it) Thank you.
I’m 65kg@171cm and lift for strength only. I know my lifts are average, for example :
Bench Press 95 kg
Deadlift 140 kg
Chin-Up +30 kg
Strict bent-over row 65kg 5x5 (never done less reps)
But my biceps weights are just pathetic, I can’t hammer curl 12kg dumbells for 3x8 (although after full back workout, but even fresh it’s struggling). I always focus on compound lifts, but now I think I need to work on my biceps strength because it might help my main lifts. By looking at these numbers, do you think that my biceps is lagging?
I’m 65kg@171cm and lift for strength only. I know my lifts are average, for example :
Bench Press 95 kg
Deadlift 140 kg
Chin-Up +30 kg
Strict bent-over row 65kg 5x5 (never done less reps)
But my biceps weights are just pathetic, I can’t hammer curl 12kg dumbells for 3x8 (although after full back workout, but even fresh it’s struggling). I always focus on compound lifts, but now I think I need to work on my biceps strength because it might help my main lifts. By looking at these numbers, do you think that my biceps is lagging?
[/quote]
Probably, however I would think that it’s mostly a matter of neural activation than actual muscle strength. Your chin-up number is very good so your biceps can’t be that weak.
I would suggest simply adding one biceps exercise at the start of every single workout. Something like 6 x 3 reps with a weight that you can lift 4-5 times (so it’s submaximal work).
First, being new to T-Nation, let me tell you that I am really amazed at the amount of time you’re taking to answer our questions. This is really great, so I’ll go with my first post ever !
Ok, I’ve been doing TBT since last November and I think it worked pretty good since I gained at least 13 pounds of muscle and quite a bit of overall strength since then. Now I am looking to go back to a four day split (for size) that I am designing according to your article “How to design a damn good program”.
On my “Shoulders and Arms” day, I want to include 3 or 4 shoulder exercices. I’ve been doing mostly pressing movements lately and I think my rear delts need some work (and volume). What kind of workout would you recommend in order to keep progressing on overall shoulder size while putting more emphasis on the rear part of the delts (I only have access to free weights).
Just out of curiosity, what’s the point of doing stutter reps with the RDL? My upper back was definitely fatiguing first.
The scale didn’t really move my first week of Get Jacked, which I found odd. My body composition is changing noticeably though, so I’m more than happy–it’s an amazing program. Do you think it could be water weight from the creatine?
Welcome back! Good to hear that you had a great time on your vacation.
I have a question about posing. The only pose I’m having trouble learning is the front relaxed pose: I can’t flare my lats. If I flex them they contract and shrink it doesn’t look right.
If you have any tips on how to fix this, it would be of great help.
I looked it up on youtube and found this, but it didn’t help with my problem
Welcome back! Good to hear that you had a great time on your vacation.
I have a question about posing. The only pose I’m having trouble learning is the front relaxed pose: I can’t flare my lats. If I flex them they contract and shrink it doesn’t look right.
If you have any tips on how to fix this, it would be of great help.
I looked it up on youtube and found this, but it didn’t help with my problem
Thanks for your time.[/quote]
Flaring your lats, as in the relax pose or the lat spread, is NOT a contracted action but rather a stretching action. The back should be completely relaxed and you try to spread it open as wide as possible.
Imagine moving your shoulder blades as far apart as you can.
Besides that there isn’t much I can tell you. Kinda hard, if not impossible to show you how to pose only with written words.
And, what should the poundages on the main lifts be for someone 205 lbs. at 10%?
THank you,
Hckyman
[/quote]
I played football for 10 years. At the end of my career I was looking for a new sport to compete in. I always liked training and considered olympic lifting and powerlifting. My good friend was an old-time member of the Canadian National olympic lifting team, so the transition naturally went that way.
At 205 you would be in the 94kg class.
To give you an idea. To have the right to compete on the provincial level in Quebec, in the 94kg class you have to total at least 215kg… so it could be something like a 95kg snatch and 120kg clean and jerk or a 90kg snatch and a 125kg clean and jerk… you get the idea.
BTW to convert kilos into pounds you have to multiply by 2.2
To qualify for the Canadian national championships, in the 94kg class you must lift at least 250kg.
This means something like a 110kg snatch and a 140kg clean and jerk or something like that.
I would consider the Canadian National Standard as the point where I’d say that someone is a decent lifter.
Hi coach. What’s your opinion about the enzymes AMPK, mTORC1 and their roles in strength & endurance training?
We always know the Testosterone is higher in the morning, the neuromuscular system is more fresh and for these reasons ideally we must do the strength workout before noon and the energy system work (endurance, cardio, aerobics) in the late afternoon.
Some sports scientists and molecular biologists believe exactly the reverse timing because of these enzymes.
What’s your opinion about the daily split routine?
The thing is for me, A day or two after a squat session and my legs are still sore and I run, my pelvis area and my balls start to hurt. I even stopped squatting for a while because of it. What do you think? Should I stick to deadlifts? or Is there a logical explanation for this? Or would it be better to go to a shrink? Thanks.
A two blitz weeks during a mass phase are different according to the dominant macros of that mass phase? I mean, during a carb dominant, what is the best suitable choice for 2 blitz weeks? I suppose that can be different from someone using a TKD for mass gain or even a strict keto.
[quote]Christian Thibaudeau wrote:
Ripped Fury wrote:
Hi Coach,
Welcome back! Good to hear that you had a great time on your vacation.
I have a question about posing. The only pose I’m having trouble learning is the front relaxed pose: I can’t flare my lats. If I flex them they contract and shrink it doesn’t look right.
If you have any tips on how to fix this, it would be of great help.
I looked it up on youtube and found this, but it didn’t help with my problem
Thanks for your time.
Flaring your lats, as in the relax pose or the lat spread, is NOT a contracted action but rather a stretching action. The back should be completely relaxed and you try to spread it open as wide as possible.
Imagine moving your shoulder blades as far apart as you can.
Besides that there isn’t much I can tell you. Kinda hard, if not impossible to show you how to pose only with written words.
[/quote]
Thanks a lot Coach. I understand it’s difficult to answer that question with written words, and I was in two minds whether to ask or not in the first place.
But that helped a lot, and the pose is looking a lot better now, so thank you!
[quote]Christian Thibaudeau wrote:
Thy. wrote:
Hi Thib,
I’m 65kg@171cm and lift for strength only. I know my lifts are average, for example :
Bench Press 95 kg
Deadlift 140 kg
Chin-Up +30 kg
Strict bent-over row 65kg 5x5 (never done less reps)
But my biceps weights are just pathetic, I can’t hammer curl 12kg dumbells for 3x8 (although after full back workout, but even fresh it’s struggling). I always focus on compound lifts, but now I think I need to work on my biceps strength because it might help my main lifts. By looking at these numbers, do you think that my biceps is lagging?
Probably, however I would think that it’s mostly a matter of neural activation than actual muscle strength. Your chin-up number is very good so your biceps can’t be that weak.
I would suggest simply adding one biceps exercise at the start of every single workout. Something like 6 x 3 reps with a weight that you can lift 4-5 times (so it’s submaximal work).[/quote]
Thanks, that is an outstanding idea adding this at the start, never thought of it. That way, when I pull later in the workout it won’t hinder my performance in main lifts very much.
I also like low rep work because I’m good at 1-3 rep range and suck at 6-10.
Am I right to suggest that rest periods here should be 60-90 sec?
