Thibs New Training Questions #3

Training
101

[quote]ferox wrote:
could you explain the difference between letting the load rest 10 seconds on pins before lifting verses just 1 second? I notice long rests on pins isn’t recommended in IBB, and I thought that the long rest was something you recommended to really work the nervous the system, so I’m confused.[/quote]

It says rest as little as possible to perform at 100%, but only rest UP TO 10 seconds, the purpose is to totally eliminate the stretch reflex which and maximally overload the bottom position. You can rest 5 seconds if you feel you can perform 100% on the next rep.

102

[quote]ferox wrote:
could you explain the difference between letting the load rest 10 seconds on pins before lifting verses just 1 second? I notice long rests on pins isn’t recommended in IBB, and I thought that the long rest was something you recommended to really work the nervous the system, so I’m confused.[/quote]

There are movements with a longer pause (see the shoulder phase and the upcoming chest phase).

A 7-10 seconds pause between reps is a cluster. The goal is to be able to lift more weight since the 10 seconds allow for a partial ATP restoration which gives the muscle more fuel for high intensity action.

Just pausing the bar on pins for a second is like a regular set, but a regular set where each rep is started from a stretch-relaxed position without the muscles being under load. The goal is basically to remove the action of the stretch reflex on each rep.

103

Hello CT,

I have 2 questions about your methodology in IBB.

(1) With some alternating sets, you’ve used ratchet loading with one exercise and force spectrum loading in the opposing muscle group.

Have you found an advantage in not using rachet for both exercises, or force spectrum for both?

(2) I’m curious about the dynamic preactivation + capacity ramping supersets. Let’s say a person not doing IBB, did force spectrum ramping only, and took out the dynamic pre-activation exercise …

In this case, would the capacity ramping technique become less efficient a training stimulus than just doing the same number of reps in straight sets or with force spectrum loading?

Sorry if my questions are theoretical, I just want to educate myself more about program design.

Thanks,
Adam

104

Thib,

With dynamic contrast method is it much less effective doing all sets of dynamic movement before moving on to the heavy movement ?

105

CT quick question,
I am familiar with rack deadlifts and romanian deadlifts, however, Im a bit unclear on what the major difference is between a rack deadlift starting 2 inches below the knee (from the back phase) and a romanian deadlift from pins (leg phase)? I realize with romanian deadlifts you are supposed to keep the hips high and pushed back to emphasize the stress on the glutes/hams but isn’t that the point of the rack deadlift as well?

106

Thib:

I have been same bodyweight for 10+ yrs (225 lbs), body comp fluctuates a bit but basically the same. I want to go down to 205-210 just so it’s easier to move around and be agile as I get older (38 yrs old). Want to see what it feels like to be that weight again, been so long.

My main question is: how much strength will I lose going down 15-20 lbs?
Of course, dependent on how much is fat loss and how much is lean muscle loss.

So, then follow up question is: What is best way to lose bodyweight while preserving strength. Size is not an issue for me - just don’t want to lose strength on core lifts. Current is 345 raw bench, 380 full sq. and 505 DL.

I will accomplish the weight loss by eating less, controlling carb intake and upping intensity of workouts, sprinting 200’s/400’s. Doing sets of 2 explosively on majority of all lifts to keep CNS primed, don’t want hypertrophy. Using 70-75% 1RM in most workouts.

Can you help refine my plan please?

Thanks,
M

107

[quote]Thy. wrote:
Thib,

With dynamic contrast method is it much less effective doing all sets of dynamic movement before moving on to the heavy movement ?[/quote]

Both work. One method might work better for one person, another method for others. I find that higher level individuals will respond better to doing all the dynamic sets first then moving on to the heavier exercise while less advanced individuals will respond best to alternating both.

108

[quote]DrD13 wrote:
CT quick question,
I am familiar with rack deadlifts and romanian deadlifts, however, Im a bit unclear on what the major difference is between a rack deadlift starting 2 inches below the knee (from the back phase) and a romanian deadlift from pins (leg phase)? I realize with romanian deadlifts you are supposed to keep the hips high and pushed back to emphasize the stress on the glutes/hams but isn’t that the point of the rack deadlift as well?[/quote]

In Kevin’s case there is actually little difference because of his lack of hamstrings flexibility. The RDL should be lowered to the lowest point possible, when you begin to feel a stretch. It so happens that for Kevin this is only slightly lower than his rack deadlift.

109

Could you explain the differences, if any, in the execution/benefits of a deadstop rep vs. A rep from pins vs. A paused rep. I’m having a hard time visualizing the differences. In your discussion on resistance vs. Load you mentioned both deadstop and paused reps, so I want to make sure I’m doing them right. Thanks

110

[quote]rp_shea wrote:
Could you explain the differences, if any, in the execution/benefits of a deadstop rep vs. A rep from pins vs. A paused rep. I’m having a hard time visualizing the differences. In your discussion on resistance vs. Load you mentioned both deadstop and paused reps, so I want to make sure I’m doing them right. Thanks[/quote]

Deadstop and rep from pins are the same thing; or more precisely reps from pins is one way of executing a deadstop rep.

A deadstop rep = a repetition started from a static position (no movement) and where the muscles are unloaded (not under tension). For example, when the bar is resting on pins the muscles are unloaded because the pins are supporting the load, not the muscles.

A paused rep = a repetition started from a static position and where the muscles are still being under load. For example if you lower the bar to your chest in a bench press, and pause for 2 seconds you are starting from a static position BUT the muscles are still supporting the weight.

111

Thanks for the clarification. In reference to paused reps, I would imagine that there are different benefits to the timing of the pause? With something like a pullup, would it be more beneficial to pause at the top or bottom? I would think that the pause at the top would lend a more isometric benefit, where a pause at the bottom would help with activation, does that sound right? Would you mix paused reps in with fast turnaround reps like you recommended with the deadstop reps?

112

[quote]Christian Thibaudeau wrote:

[quote]ferox wrote:
could you explain the difference between letting the load rest 10 seconds on pins before lifting verses just 1 second? I notice long rests on pins isn’t recommended in IBB, and I thought that the long rest was something you recommended to really work the nervous the system, so I’m confused.[/quote]

There are movements with a longer pause (see the shoulder phase and the upcoming chest phase).

A 7-10 seconds pause between reps is a cluster. The goal is to be able to lift more weight since the 10 seconds allow for a partial ATP restoration which gives the muscle more fuel for high intensity action.

Just pausing the bar on pins for a second is like a regular set, but a regular set where each rep is started from a stretch-relaxed position without the muscles being under load. The goal is basically to remove the action of the stretch reflex on each rep.[/quote]

I’m confused. Wouldn’t the 7 seconds in between cluster reps eliminate the SSC more than the bar resting on the pins for just 1 second?

When I reset for each deadlift rep and the bar is on the ground for 1 second, do my muscles and connective tissue retain some potential energy from the stretch reflex?

Brian

113

It’s a question that may sound funny, but I am 100% serious and interested to learn.

Sex (and masturbation) have to be related with muscle building/ strength
since both are related to hormones like testosterone.

Bur I have never seen any research on that topic.
Are you aware of any information / what are the best practices?

114

[quote]ytse wrote:
It’s a question that may sound funny, but I am 100% serious and interested to learn.

Sex (and masturbation) have to be related with muscle building/ strength
since both are related to hormones like testosterone.

Bur I have never seen any research on that topic.
Are you aware of any information / what are the best practices?[/quote]

I really can’t talk about my special techniques in that regard, it’s really something you have to experiment on your own.

Charlie Francis (Ben Johnson’s former coach) used to tell this story about the East German athletes being paired and having sex the day prior to a competition. This would supposedly increase testosterone level and thus competitiveness.

115

[quote]Brian Smith wrote:

[quote]Christian Thibaudeau wrote:

[quote]ferox wrote:
could you explain the difference between letting the load rest 10 seconds on pins before lifting verses just 1 second? I notice long rests on pins isn’t recommended in IBB, and I thought that the long rest was something you recommended to really work the nervous the system, so I’m confused.[/quote]

There are movements with a longer pause (see the shoulder phase and the upcoming chest phase).

A 7-10 seconds pause between reps is a cluster. The goal is to be able to lift more weight since the 10 seconds allow for a partial ATP restoration which gives the muscle more fuel for high intensity action.

Just pausing the bar on pins for a second is like a regular set, but a regular set where each rep is started from a stretch-relaxed position without the muscles being under load. The goal is basically to remove the action of the stretch reflex on each rep.[/quote]

I’m confused. Wouldn’t the 7 seconds in between cluster reps eliminate the SSC more than the bar resting on the pins for just 1 second?

When I reset for each deadlift rep and the bar is on the ground for 1 second, do my muscles and connective tissue retain some potential energy from the stretch reflex?

Brian
[/quote]

Technically with a paused rep (from a static position with the muscles still being loaded) most of the stretch reflex is dissipated after 2 seconds.

But when you rest the bar on pins it takes less than that because the muscles completely relax (not tension) which removes the stretch reflex.

BTW THE NEXT PERSON WHO INCLUDES ‘‘I’M CONFUSED’’ IN HIS QUESTION WILL BE FOREVER BE PUT ON MY BLACKLIST.

116

[quote]Christian Thibaudeau wrote:

[quote]Brian Smith wrote:

[quote]Christian Thibaudeau wrote:

[quote]ferox wrote:
could you explain the difference between letting the load rest 10 seconds on pins before lifting verses just 1 second? I notice long rests on pins isn’t recommended in IBB, and I thought that the long rest was something you recommended to really work the nervous the system, so I’m confused.[/quote]

There are movements with a longer pause (see the shoulder phase and the upcoming chest phase).

A 7-10 seconds pause between reps is a cluster. The goal is to be able to lift more weight since the 10 seconds allow for a partial ATP restoration which gives the muscle more fuel for high intensity action.

Just pausing the bar on pins for a second is like a regular set, but a regular set where each rep is started from a stretch-relaxed position without the muscles being under load. The goal is basically to remove the action of the stretch reflex on each rep.[/quote]

I’m confused. Wouldn’t the 7 seconds in between cluster reps eliminate the SSC more than the bar resting on the pins for just 1 second?

When I reset for each deadlift rep and the bar is on the ground for 1 second, do my muscles and connective tissue retain some potential energy from the stretch reflex?

Brian
[/quote]

Technically with a paused rep (from a static position with the muscles still being loaded) most of the stretch reflex is dissipated after 2 seconds.

But when you rest the bar on pins it takes less than that because the muscles completely relax (not tension) which removes the stretch reflex.

BTW THE NEXT PERSON WHO INCLUDES ‘‘I’M CONFUSED’’ IN HIS QUESTION WILL BE FOREVER BE PUT ON MY BLACKLIST.[/quote]

sorry

117

[quote]Brian Smith wrote:

[quote]Christian Thibaudeau wrote:

[quote]Brian Smith wrote:

[quote]Christian Thibaudeau wrote:

[quote]ferox wrote:
could you explain the difference between letting the load rest 10 seconds on pins before lifting verses just 1 second? I notice long rests on pins isn’t recommended in IBB, and I thought that the long rest was something you recommended to really work the nervous the system, so I’m confused.[/quote]

There are movements with a longer pause (see the shoulder phase and the upcoming chest phase).

A 7-10 seconds pause between reps is a cluster. The goal is to be able to lift more weight since the 10 seconds allow for a partial ATP restoration which gives the muscle more fuel for high intensity action.

Just pausing the bar on pins for a second is like a regular set, but a regular set where each rep is started from a stretch-relaxed position without the muscles being under load. The goal is basically to remove the action of the stretch reflex on each rep.[/quote]

I’m confused. Wouldn’t the 7 seconds in between cluster reps eliminate the SSC more than the bar resting on the pins for just 1 second?

When I reset for each deadlift rep and the bar is on the ground for 1 second, do my muscles and connective tissue retain some potential energy from the stretch reflex?

Brian
[/quote]

Technically with a paused rep (from a static position with the muscles still being loaded) most of the stretch reflex is dissipated after 2 seconds.

But when you rest the bar on pins it takes less than that because the muscles completely relax (not tension) which removes the stretch reflex.

BTW THE NEXT PERSON WHO INCLUDES ‘‘I’M CONFUSED’’ IN HIS QUESTION WILL BE FOREVER BE PUT ON MY BLACKLIST.[/quote]

sorry

[/quote]

Don’t be. It’s not about you. It seems that everybody now ends their question with ‘‘I’m confused’’ and it gets annoying. Heck, even Jim Wendler emailed me to make fun of that :slight_smile:

118

[quote]Christian Thibaudeau wrote:

[quote]ytse wrote:
It’s a question that may sound funny, but I am 100% serious and interested to learn.

Sex (and masturbation) have to be related with muscle building/ strength
since both are related to hormones like testosterone.

Bur I have never seen any research on that topic.
Are you aware of any information / what are the best practices?[/quote]

I really can’t talk about my special techniques in that regard, it’s really something you have to experiment on your own.

Charlie Francis (Ben Johnson’s former coach) used to tell this story about the East German athletes being paired and having sex the day prior to a competition. This would supposedly increase testosterone level and thus competitiveness.[/quote]

Apparently there’s a gradual day to day increase in test after ejaculating until about the 7th day when there’s a huge peak in testosterone.

119

Coach.

If working with a young athlete (16years old), would the use of explosive movements before strength movements be too much for a young athlete of this age?

I understand that factors such as total training/competition time come into the scenario but in general, is it safe (for lack of a better term) to use such methods?

for example … Jump squats as pre-activation before Heavy Back Squats and overhead medicine ball throws before pull ups.

Cheers!

120

[quote]thenewmaradona wrote:
Coach.

If working with a young athlete (16years old), would the use of explosive movements before strength movements be too much for a young athlete of this age?

I understand that factors such as total training/competition time come into the scenario but in general, is it safe (for lack of a better term) to use such methods?

for example … Jump squats as pre-activation before Heavy Back Squats and overhead medicine ball throws before pull ups.

Cheers!
[/quote]

If he has at least a year of training experience, I have no problem with you using explosive movements as long as the load is properly adjusted. Err on the side of too light… speed will compensate anyway.