[quote]Thy. wrote:
Thanks, that is an outstanding idea adding this at the start, never thought of it.
[/quote]
Since your problem is probably one of neural activation you have to do the work when the CNS is fresh.
Coach,
Normally I find articles regarding programs/techniques and their recommended usage is 4-12 weeks, but I would imagine there’s a better way to set up a 2 year block of training besides linking random programs together.
Do you have any advice or resource recommendations for how to structure training over a couple years? Would your Mirror Principle be the backbone for setting up a long training cycle?
Thanks.
Thib,
When working with a person new to training, would you prefer to use many sets of few reps (with sub-maximal weights) on a select few exercises or the more standard recommendation of fewer sets and higher reps?
On the one hand, it takes time to build tendon strength before moving on to true lower rep heavy work, but at the same time, it seems like higher frequency with low reps (albeit it at very manageable weights) and lots of sets would be ideal for motor learning to groove technique while still getting volume.
Or is it simply a matter of closely monitoring technique on a moderate number of sets in the 10-12 range at the very beginning? i.e. so long as form is excellent and you’re leaving a very slight bit in reserve at the end of sets, things should be fine?
Great to have you back!
Coach,
I am curious as to the effects of vitamin b-6 in the form of pyridoxine HCL.
I am taking ZMA with 10.5 mg. But other supplements I am taking have some in them as well. Can too much cause a problem?
To follow up on my previous question, IE: Low carb diets & cardio -
If one were to have a carb up day after 6 days of being depleted, would HIIT be acceptable the day after?
Welcome back, Coach.
I’m at the week-and-a-half point of my “reset” period and plan to continue for at least another week. I’ve been taking the supplements you recommended (as many as I could find–poliquin’s store is down), have stayed away from all ESW and only done heavy lifting. I’ve gained about 8 pounds, but I was prepared for that. I have a few questions regarding how to proceed from here, if you don’t mind.
How will I know that it’s time to get off the reset/rest period? I picked two and a half to three weeks, but I worry a bit that perhaps that won’t be long enough to recover. At the same time I would like to be able to diet again as soon as it’s safe to.
When I get back to dieting, I was considering doing that two week intense dieting phase. How low can I go in terms of calorie consumption, or for someone with a fatigued system getting off a rest period, would you recommend I avoid a blitz?
Thanks for the help!
CT
My close grip bench press is stronger than my regular grip. I was thinking that benching more with regular might help me (I’m doing Get Jacked Fast), but the problem is still there. With a wider grip, the heavier weights get stuck a couple of inches off my chest, and I’m not 100% sure what the limiting factor is (definitely not tris).
For future reference, what would you suggest to correct this? Should I just stick to close-grip?
[quote]MorphingMatt wrote:
Coach,
Normally I find articles regarding programs/techniques and their recommended usage is 4-12 weeks, but I would imagine there’s a better way to set up a 2 year block of training besides linking random programs together.
Do you have any advice or resource recommendations for how to structure training over a couple years? Would your Mirror Principle be the backbone for setting up a long training cycle?
Thanks.[/quote]
It depends on your ultimate goal. For example, someone who is training for a specific performance objective (e.g. a powerlifting competition, a hockey season, a track & field meet, etc.) will need more of a structured yearly approach centered around a narrower range of training techniques.
On the opposite end, someone who has more of a general goal (e.g. gaining a lot of muscle, losing a lot of fat, being more fit and athletic, etc.) will not need such a precise training structure and will be able to use a much broader range of techniques… for this type of individuals the mirror principle is a great approach.
[quote]Reg Dunlop wrote:
Thib,
When working with a person new to training, would you prefer to use many sets of few reps (with sub-maximal weights) on a select few exercises or the more standard recommendation of fewer sets and higher reps?
On the one hand, it takes time to build tendon strength before moving on to true lower rep heavy work, but at the same time, it seems like higher frequency with low reps (albeit it at very manageable weights) and lots of sets would be ideal for motor learning to groove technique while still getting volume.
Or is it simply a matter of closely monitoring technique on a moderate number of sets in the 10-12 range at the very beginning? i.e. so long as form is excellent and you’re leaving a very slight bit in reserve at the end of sets, things should be fine?
Great to have you back!
[/quote]
It depends on the individual. A motor moron (a beginner who was completely sedentary before) will first need to learn how to use its muscles. This means neural-focused training:
- Technically perfect reps (lots of sets of medium reps 4-6 range with his 8RM or so for compound and 6-8 reps for isolation work)
- High frequency of hitting each muscle group (whole body training 3-4 times a week)
- A 50/50 blend of compound and isolation work. Isolation is needed to develop the capacity to activate each muscle group
If a beginner has a strong physical background (e.g. was always involved in sports growing up and is still active, has a physically demanding job, is naturally strong, etc.) Then you can train him like a ‘‘regular’’ gym rat.
I’m interested in the Regressive Ketogenic Cycle diet you posted a while back in an article.
I’m wondering what the benefit or reason switching between type I and II days as the week progresses are? Once the body is “fat adapted” after the first 2-3 type I days, would greater protein amounts on type II days be more beneficial than sticking with higher fat?
Also, should fish oil fat calories be included in the total caloric intake and would you consider them essential?
[quote]usctrojansfan wrote:
Speaking of trips Thib. Do you train when you’re away and how strict is your diet? I was at a trade show in Las Vegas last week while you were away and came back to the gym lifting like my little sister. I dropped about 6 pounds.[/quote]
Yes I still lift, but if I’m on vacation I normally lower the volume.
I try to be as strict with my diet as the place will allow, which isn’t always easy in certain places in the world.
[quote]esk221 wrote:
To follow up on my previous question, IE: Low carb diets & cardio -
If one were to have a carb up day after 6 days of being depleted, would HIIT be acceptable the day after?[/quote]
Actually the best day to put it on would be the day of the carb-up, right before the carb-up.
[quote]Christian Thibaudeau wrote:
elzorro wrote:
thats funny! I guess you took you Metabolic Drive with you 
Last time I went, I did bring it. This time I forgot it (I also forgot to bring Imodium but that’s another story) so I kinda look like a marathon runner right now. Kidding… I actually believe that a 1 week low-protein intake is beneficial (look up protein cycling for more info) for long term growth.[/quote]
Sorry to hear that the week turn into a blitz fat loss phase coach
Coach, for the moment Im limited in my equipment to a Oly barbell set and adj. dumbbells, so I been concentrating on improving my strength on the deadlift and military press, a few months back I tried you motor skill session from your beast building 1, doing one session like this a week and another session of dynamic effort 8x2, had a 15 pounds improvement and I really liked this method of training, for the last 2 month I been using a high frequency training, using a power to the people cycle, which is two working sets of 5, starting at 80% of 5RM, monday to friday, I really like the high frequency and short sessions.
Im wondering if you think it will be ok to follow the motor skill sessions on a 3xweek format, using the same progressions as in the article for the deadlift and press or would you make any modifications to use this method only, 3xweek.
Thanks again Coach
My local gym closed and I won’t have access to another one for at least a year.
What would be my best alternative for squat, single leg bodyweight squat?
Thib, me again,
I’m currently adhering to the guidelines you laid out in your Destroying Fat article to finally get rid of some unneeded fat, but I’d also like to add in the heavy arms and shoulders day as you mentioned in your Refined Physique Transformation article. This is because 1) I could use some heavy overhead pressing, and 2) I don’t remember the last time I directly trained my arms (heavy, nonetheless).
You state:
"Advanced
Exercises: 2-3 for big muscle groups, 2 for small ones
Reps per set: 3 to 5 reps
Sets per exercise: 5-6"
I’m wondering how I should plan out this training day. I was thinking:
A: Heavy Push Presses (straight sets, 4 reps)
then,
B1: Heavy Bis (4 reps)
B2: Heavy Tris (4 reps)
C1: Assistance Bis (8 reps)
C2: Assistance Tris (8 reps)
Do you recommend assistance shoulder work? Lastly, any bicep/tricep lifts that you think are particularly good when going heavy, and other that are better when going for higher reps?
Thank you.
Hi Coach,
Do you have a preferred torso position for seated cable rows? I wanted to be sure that I wasn’t working unintended muscles by setting up wrong. Thanks!
Coach,
Just started your Beast Evolves program. I have a really simple question:
An old bike injury makes it very difficult for me to do incline bench-press – incline flies. (have tried the last two weeks and it’s not working)
What do you recommend as a substitute in your Beast Evolves program?
Thanks
B.P.
Coach,
How do you feel about following things: The movie " I love you man," Shaving/waxing/laser hair removing your chest, and/or papayas?
Cheers,
V
Coach,
I’m new to T-Nation, I’m a 17 year old male at 6 feet 1 inch, 167 lbs, 8.9%bf. I’m in need of guidance! I’m trying to get down to about 6% before I start a clean bulk outlined in your “Truth about bulking” article until I reach 180lbs while under 8% bf.
First question: In your Refined Physique Transformation article, you allow men under 10% bf to carb up at 1.25 times Body weight every 5 days. The thing is I’d like to do it in a clean way, is there a certain time when it would be best to take certain types of carbs? Like would I want to take fruits at a certain time, or oatmeal at a certain time?
Second question: Im currently taking in 1750 kcal on non workout days, and 1877 on weight lifting days. I weight train 3-4 times a week (depending on work schedule), so are these calories too low or anything for my current quest to 6%?
Lastly, how often should I perform HIIT and also, which days would most benefit? Carb-up days or days I do weight lifting? Or neither?
Also, you look like a total badass
Thanks, Ronnie
Dear Coach,
Thank you for the quick response before!
I was curious to know if there are ideal training splits for strength vs. hypertrophy?
Also, I’ve heard some coaches say to complete each set to failure, and others say to end the set before failure (when the reps slow down). You spoke on this in a previous article, and it showed up in your recent Numbers of Muscle building. I was wondering if you could expand on the two philosophies.
Thank you again for your time.
Much appreciated,
Hckman