CT
In your compulation of workouts do your prefer one over another for someone like me. Me being someone who is not an expert nor a beginner? I am thinking about your “Get Jacked Fast” program. My history is like alot of guys, I workout in high school and college but did not put alot of thought into it. I feel like my routine has run its course and looking for a way to change it up.
Thanks
NC
[quote]Christian Thibaudeau wrote:
xsquatx wrote:
Hey CT,
I jsut had my first contest last saturday and have a question about the post-contest water rebound. How long does it usually take for the body to balance out the amount of water being held? And is there anything i could do to try and rid of this excess water?
It’s been 4 days since the comp and i’m still feeling very soft and looking bloated.
Regards.
It depends on your diet mostly. Most guys will go hog wild right after a show, which is somewhat understandable after weeks of deprivation. However to avoid negative sides like a water rebound, you should go back on a good diet ASAP.
See, people make the mistake of going straight from a very strict diet to eating everything in sight. In an ideal world, after a contest you should GRADUALLY increase food intake.
Now, the rebound also depends on whether you used pharmaceutical diuretics or not. I do not want to touch the subject as I do not discuss any form of drugs, but suffice to say that pharmaceutical diuretics will lead to a rebound in aldosterone production, the hormone responsible for holding water. In other words if you used pharma diuretics you will hold water to a much greater extent and for a lot longer thna if you didn’t.
What can you do? Go back to a low carbs diet until the bloat is flushed, keep on training hard, drink a TON of water to downregulate aldosterone production, you can take a HERBAL diuretic (NOT a pharma diuretic as it will just stretch the problem) and take epsom salt baths (400g of epsom salt in super hot water for 20-30 minutes).[/quote]
Thanks for the response CT, just for the record it was a drug tested comp so no pharm diuretics were used and yeah the night and day after my show i kinda wenta bit crasy but by monday i was on my structured eating plan again.
Thank you, coach. Your insight is much appreciated!
Hckyman
Hey coach
I know you work with olypic athletes and such and I was wondering if you know of any agility drills/ training exercises? I play tennis and I’m a relitivly slow player im at 202 and by far the heaviest person on my team so I need extra work towards bieng fast and agile.
Hey Coach Thib,
Would you recommend against using the repetition method with sprinting athletes? If so, generally what rep ranges should they be using with both their main and supplemental exercises?
I ask because my freshmen brother does both track and football, so I’m kinda confused on what he should be doing. He is currently a freshmen in highschool, 6 ft 180 and pretty lean. He actually was like 187 before the season started. He has gained over 30 pounds since last season, but has already long jumped 2ft 8 inches further than his best jump last year . So obviously hes getting faster and more explosive with the added mass he got from growing and using the WSFSB 3 template, but will there come a time when he should switch to something with less repetitions to try to avoid any sarcoplaisc hypertrophy? He’s also a D end in football so he peobablly does need more mass, but is there anyway we should go about it differentlly to also maximize his speed and power?
Thankyou very much for your time!
Thib,
If doing dedicated work for the tibialis anterior, is there a specific ratio of sets with respect to both seated and standing calf work that you suggest?
And with this muscle group, would you prefer to see relatively higher reps used?
CT,
I recently moved into a new home and now have a full home gym set-up. In addition, my wife had us add in a far infrared sauna for detox purposes. Besides the supposed benefits in that regard, would this have potential in relation to training, specifically ESW? If so, do you have any suggestions for how to implement this? Or would this practice be neutral at best and possibly even counterproductive or harmful?
I also had a quick question about your new mechanical drop sets product. Is this a training program with examples of all the exercises used or does it also go into more detail about the theory behind this method? Your products are always phenomenal, so this question is out of curiosity more than anything else.
Thanks, coach!
Coach, from what I’ve been reading from other posters, your Get Jacked Fast program is a fat loss program and a damn good one. Currently my goals are body comp maintenance and strength gain. If I purchased this program, could I manipulate it for strength gain while minimizing(or possibly losing) fat gain? Or would I be better off focusing on another program for strength gains?
Hey Coach,
What is optimal for fat loss?
A Ketogenic diet with refeeds every 5-6 days. Or a CKD with high carb days on big workouts (back/leg).
The primary purpose is to bring my body weight down to get in my weight class for Olympic Lifting, the goal being 77kg. Currently ~84kg at the end of the day, post workout, at about 10-12% BF.
Thanks in advance.
[quote]GoDawgs wrote:
Coach, from what I’ve been reading from other posters, your Get Jacked Fast program is a fat loss program and a damn good one. Currently my goals are body comp maintenance and strength gain. If I purchased this program, could I manipulate it for strength gain while minimizing(or possibly losing) fat gain? Or would I be better off focusing on another program for strength gains?[/quote]
While there are some strength phases in the program, it’s not really an ideal objective for that goal.
Hey guys, I know Chris mentionned it on the first page of his new thread, but it’s easy to miss and well worth repeating: is latest Mecanical Drop Set DVD is now available at MDT.
I was lucky enough to get a copy real early and used it for a workout or two. Goddamn it hurts! There’s some real good stuff on that DVD, plus CT offers a whole 12 weeks program with some bonus infos in the accompanying booklet.
You can find more infos or purchase it here: hey guys, just wanted to let you know that coach Thibaudeau’s newest Mecanical Drop Set DVD and booklet is now for sale at MDT. I got it real early and loved it. It’s a totally usable right now technique that’s sure to kick some ass in the gym!
You can view it here: http://www.muscledrivethru.com/product.php?171&aff=86
[quote]Invictica wrote:
Hey Coach,
What is optimal for fat loss?
A Ketogenic diet with refeeds every 5-6 days. Or a CKD with high carb days on big workouts (back/leg).
The primary purpose is to bring my body weight down to get in my weight class for Olympic Lifting, the goal being 77kg. Currently ~84kg at the end of the day, post workout, at about 10-12% BF.
Thanks in advance.[/quote]
Since performance is an issue I’d go with a targeted carbs approach, but I’d keep the carbs at around 50-75g post-workout, that’s it.
hi Coach,
which are the main details and differences between
" Dr.Jekyll and Mr. Hyde: Body transformation ", “Off-Season and Pre-Contest Training for Bodybuilders” and " Get Jacked… Fast program " ?
I mean if someone, not a beginner, is interesting in muscle gain and/or fat loss program ( talking about training, not the diet) which is the best to read?
Hey thibs,
How would beta alanine affect cortisol levels? I’ve used it before and it sure did delay my fatigue! I often extend the length of my sessions by adding more work because of it, is this detrimental to my gains?
Coach
Really hope you can help on this one - don’t know who else could!
I’m in week 7 of Get Jacked Fast, and feeling very weak. Mind is fuzzy, have difficulty concentrating, want to sleep and rest all the time… Getting to the gym and working out - beyond the first few sets - is very difficult. What could the problem be? And what should I do?
For what it’s worth, I have one more workout left this week, and 2 bouts of HIIT.
Edit: I think I should add, I have a gut feeling this might have something to do with HOT-ROX. Part of the reason is, I feel weak, but I actually busted out a Squat PR three days ago, and my performance this week overall was good. I’ve been on for a bit over two weeks, and at first I was a machine, busting PRs left and right, but also had serious sleep problems. I started getting this fatigue and lack of enthusiasm for training (first time in my training “career”) around the same time I got adjusted to HRX’s stim effects. Perhaps I should take a couple of days off and get off the stim fat burners for now?
G
Hi coach.
Could you please tell us wich training method has to use somebody with better response to higher reps?
Objectively nobody knows how many fast or slow-twitch fibers has in all over the body or in specific muscle groups without DNA test. So if he uses high intensity (>85 percent of his max, 4-5RM) and anaerobic (alactid & lactid) energy system (TUT: 30-60 sec)in his workout and the fast-twitch fibers is minority.
Is it more useful to do more reps with lower volume and more TUT (>60 sec) because he has more slow-twitch fibers (genetics).
Is it true this guy can’t never accomplish the goal of maximal hypertrophy because this type of muscle fibers are accountable to do exclusively low intensity work with long duration and low speed (aerobic system work).
It’s understood that fast-twitch fibers be useful for speed, power, strength and hypertrophy.
Thanks again.
Hey
I was just reading over a few of your articles.
I was trying to answer my own question but got more confused
then i was before.
Basically ive been lifting heavy recently but started to cut for summer and my holiday.
So i decided to revert back to Set of 20 squats as i remember when doing this i used to drip with sweat and put
muscle on .
Was this actually sensible or would heavy lifting be better?
I noticed you seem to suggest heavy lifting, but i had got to the end of an 8 week set of heavy lifting.
maybe sets of 20 one week and heavy the next ?
Im not to sure
Any help would be appreciated or just a reference as i quite like searching for the answers
Cheers
[quote]fitzz wrote:
Hey
I was just reading over a few of your articles.
I was trying to answer my own question but got more confused
then i was before.
Basically ive been lifting heavy recently but started to cut for summer and my holiday.
So i decided to revert back to Set of 20 squats as i remember when doing this i used to drip with sweat and put
muscle on .
Was this actually sensible or would heavy lifting be better?
I noticed you seem to suggest heavy lifting, but i had got to the end of an 8 week set of heavy lifting.
maybe sets of 20 one week and heavy the next ?
Im not to sure
Any help would be appreciated or just a reference as i quite like searching for the answers
Cheers
[/quote]
Going from heavy to super light when starting to cut is the dumbest thing you can do.
Here is from one of my articles:
''High volume training to “cut up” a muscle.
If you’ve been reading Testosterone for more than a week you probably guessed right off the bat that this is the idiotic theory of lifting for fat loss. Yet, for 90% of the population you see in gyms all around the world, this is still the prevailing notion: if you want to “get cut,” you should increase your repetitions per set.
A trainer schooled in this philosophy will say something like, “Do sets of 8-12 for size and 15-20 for cuts”. He obviously disregards the simple physiological fact that you cannot “cut” or “define” a muscle with strength training. Doing high reps will not “add detail”, “carve” or “sculpt” anything.
Simply bumping up the reps per set will do nothing but slightly increase energy expenditure and use up more muscle glycogen. This is not sufficient to speed up the fat loss process. Plus, not only will it not help you protect your muscle mass, it can actually lead to muscle loss!
In a deprived caloric state your body will need a real good reason to keep its energy-costly muscle mass. Going from a heavy lifting regimen to an easier (as far as muscle tension production goes) high reps/lighter weights approach will not force it to preserve its muscle mass. The muscle used to need its mass to move heavy shit, now you’re only asking it to move light weights so there is no need for that big engine anymore.‘’
Your timing suck… starting to cut right after a strength phase is a bad idea because you have to lift lighter for a while.
You should still at least maintain some form of heavy lifting right now. But since you are coming off of a strength phase I suggest not going ‘‘all-out strength’’ right now.
Pick one lift per muscle group and lift relatively heavy (3-5 reps per set) the rest of the exercises for that muscle group should be done more ‘‘bodybuilding style’’ (sets of 8-12 reps) but do not go above 12 reps per set.
[quote]G87 wrote:
Coach
Really hope you can help on this one - don’t know who else could!
I’m in week 7 of Get Jacked Fast, and feeling very weak. Mind is fuzzy, have difficulty concentrating, want to sleep and rest all the time… Getting to the gym and working out - beyond the first few sets - is very difficult. What could the problem be? And what should I do?
For what it’s worth, I have one more workout left this week, and 2 bouts of HIIT.
Edit: I think I should add, I have a gut feeling this might have something to do with HOT-ROX. Part of the reason is, I feel weak, but I actually busted out a Squat PR three days ago, and my performance this week overall was good. I’ve been on for a bit over two weeks, and at first I was a machine, busting PRs left and right, but also had serious sleep problems. I started getting this fatigue and lack of enthusiasm for training (first time in my training “career”) around the same time I got adjusted to HRX’s stim effects. Perhaps I should take a couple of days off and get off the stim fat burners for now?
G[/quote]
Yeah, get off any stimulants. Take 1-2 days off and include high doses (2-3 daily daily double doses) of Power Drive to restore the nervous system.
[quote]Mondy wrote:
Hey thibs,
How would beta alanine affect cortisol levels? I’ve used it before and it sure did delay my fatigue! I often extend the length of my sessions by adding more work because of it, is this detrimental to my gains?[/quote]
I always say ‘‘the more you can train without exceeding your recovery capacities the more you’ll progress’’.
Is the added volume detrimental? I have no idea. You’re the only one who can answer that! Are you feeling down, tired, not motivated, lethargic, naggy pain all over, lack of appetite, etc.
If not you are probably fine, if you are suffering more than 2 of these symptoms you are probably entering a state of overstimulation/chronic fatigue.