Thibs New Training Questions #4

Training
1061

[quote]Gaby 2700 wrote:

I knew about Alex’s tore (soo bad). I didn’t see him as that fragile guy, I mean he looks quite like the opposite.
I still think fatigue loading is better (just as you said). [/quote]

Oh yeah, in a year he pulled his pec twice and his hamstring twice too… and not by doing anything extraordinary. My THEORY is that he has a lower level of myostatin (gene expression that limits muscle growth) as myostatin inhibition has been shown to make muscle and tendons more prone to injury. It would also explain why Alex is such an easy responder to training.

[quote]Gaby 2700 wrote:
Now just to think out some stuff in my mind startin with biceps:
So, most of your clients (generalizing as much as possible although each is an individual) do (for the strength work regarding biceps) 2 main exercises 4-6 sets each using extended set methods? [/quote]

You cant generalize as I use a myriad of different approaches. GENERALLY I go for techniques that will cause a large metabolite accumulation in the biceps (pump) and a lot of fatigue.

[quote]Gaby 2700 wrote:
Just to clear things out, I said that partials could be an alternative to eccentric-less work because you said that they should be used to increase volume and nutrient intake to the muscle. [/quote]

I understood properly but still needed show the difference otherwise someone would have said “Thib said that pump partials can replace eccentric-less work”… and it CAN’T… since a lot of people have been looking for ways to replace eccentric-less work they could have abused them thinking that they would help.

1062

Thanks again Thib! It is much apreciated. I got every single bit wrote down as it is crucial information to remember (at least from my eyes).
So would that mean that Kevin has a lot more myostatin and is less responsive comparing him to Alex theoretically speaking?

Now I promised myself that I won’t be an asshole and repeat questions, but I’ll do it just this once for my buddy. He informed me that they’ll have an armwresteling contest at their school somwhere near the summer, and he he asked for my help with the training for that. I don’t want to disapoint him, but I have no clue how to bring his armwreteling strength up. Again I suspect that direct forearm work and grip training would help but I have my doubts. I think I’ll be experimenting with a lot of RC work. Any solution/advice in your mind?

Anyway thank you again for clearing things out for me and keep up the good job (with the training lab blog posts too)!

1063

In the LiveSpill awhile back you said stagnation is caused by an underlying problem that needs to be fixed. How can you identify the problem and make sure you correct it properly so that you get back to growing? I’ve been getting a lot stronger without gaining a whole lot of mass.

1064

CT, first off, thanks for all the information and knowledge you share. I’ve read everything and know that without a sled or dropping the barbell, nothing else would count as essentric-less. Working with the fire department, we sometimes use weighted vest either walking,running towers or some guys use it on a revolving stair climber. I notice that my legs get pumped to hell, mainly quads, but due to the movement I don’t guess this would be eccentric-less. It seems since we’ve been doing this that I’ve added a little size to my legs, just wanted to know what you think about this type of exercise as far as growth is concerned?

1065

[quote]Christian Thibaudeau wrote:

[quote]brmnstl wrote:
Poliquin’s Super accumulation program and Anaconda protocol

Coach: I am doing 3 weeks of the Super Acc. program after a low volume period

What would be the best strategy for the Anaconda protocol be for the two workouts?

I am concerned about recovery, and have looked everywhere on the forums for the 2 a day protocol

I am currently doing a biosig program as well[/quote]

I DON’T LIKE THIS QUESTION.

In fact I almost decided not to answer it.

Mostly because the amount of carbs would depend on your biosig readings (if you decide to follow a biosig).

But I’d recommend 2 scoops of Anaconda and 2 scoops of MAG-10 for both workouts and 1 scoop of Workout fuel for the second workout.[/quote]

Sorry for the off topic Christian.

Sometimes I’d like to have a private discussion with you as your experience and views has been changed from Poliquin and you are reaching your own conclusions showing them us in these forums. I feel you are disagree on some issues respect Poliquin. It’s not mean lose the respect on him (I just wanted to clarify because I don’t want to argue).

I remember long time ago your threats on Biosig, nutrition, your protocols and experiences. And you are one I like to follow and experiment if I can use your tools and how can I use them.

You are a humble coach who are sharing lots of knowledge not by increase your ego but love for training and see how a community are enjoying and learning with you. Around the world. Without impose, sharing explanations and experiences with your clients and team.

I’m biosig L2, and my experience are changed too. There’s something not run well. For this reason, I’d like discuss with you some issues and find out myself what is the point and how to deal with new approaches.

Even I miss posting more nutrition ans supps posts as time ago. Little tips and so on. I understand it’ll be impossible to discuss all this issues here. It’s only a thought.

1066

OFF-TOPIC: Thib, you said you like to use a variety of techniques on your lats and bi’s days. Now regarding biceps (sorry for becoming so predictable) what tehniques do you know (and use)?

I’m asking this because I don’t know many techniques like this other than mechanical dropsets, that partials and full reps stuff, iso-holds and rest-pause. I think(\suspect) that there are many others wich I don’t even have a clue about annd I want to widen my view(\knowledge) looking at fatgue tehniques (for biceps). Now I don’t expect a full list of them but maybe you (or anyone else that wants, for that matter) can point me in the right direction to search for inspiration.

1067

[quote]Gaby 2700 wrote:
OFF-TOPIC: Thib, you said you like to use a variety of techniques on your lats and bi’s days. Now regarding biceps (sorry for becoming so predictable) what tehniques do you know (and use)?

I’m asking this because I don’t know many techniques like this other than mechanical dropsets, that partials and full reps stuff, iso-holds and rest-pause. I think(\suspect) that there are many others wich I don’t even have a clue about annd I want to widen my view(\knowledge) looking at fatgue tehniques (for biceps). Now I don’t expect a full list of them but maybe you (or anyone else that wants, for that matter) can point me in the right direction to search for inspiration.[/quote]

Anything else you want to ask? How about CT comes down to whatever the fuck you train and personally walks you through every fucking rep you execute? Should he feed you too? How about lift the damn weight for you?

Seriously dude, stfu and go train.

CT’s knowledge has been a gift and curse to this site. The man is a training GENIUS but this is also how he makes a fucking living to feed his family and kids. There is nothing wrong with asking him general questions that will benefit EVERYONE or to inquire about a LITTLE info that he is willing to give out but to ask him to personally guide you through every workout is kind of ridiculous. Either use the information that CT is willing to provide or GTFO.

1068

Coach,a question about all your recent programmes and methods compared to before. For example for pressing you have changed to 3 reps with more sets approach compared to higher rep number and fewer sets. Now my question is what is the reason for this change,is it because of the sitmulating more fast twitch muscles since by using fewer reps(less then 15 sec duration)and more sets and heavier wheights, is this superior to the perfect rep method preformed on the higher rep ranges with more TUT. Since 3 reps per set doesn’t give as much TUT but seems to give the other to keys to hypertrophy more emphasis(more load lifted per time unit and load)

Thanks in advance

1069

Hey CT, what would you say is the main difference between low handle and high handles pushing on the prowler in terms of muscle recruitment? do you have a preference?

1070

[quote]MSU2009 wrote:

[quote]Gaby 2700 wrote:
OFF-TOPIC: Thib, you said you like to use a variety of techniques on your lats and bi’s days. Now regarding biceps (sorry for becoming so predictable) what tehniques do you know (and use)?

I’m asking this because I don’t know many techniques like this other than mechanical dropsets, that partials and full reps stuff, iso-holds and rest-pause. I think(\suspect) that there are many others wich I don’t even have a clue about annd I want to widen my view(\knowledge) looking at fatgue tehniques (for biceps). Now I don’t expect a full list of them but maybe you (or anyone else that wants, for that matter) can point me in the right direction to search for inspiration.[/quote]

Anything else you want to ask? How about CT comes down to whatever the fuck you train and personally walks you through every fucking rep you execute? Should he feed you too? How about lift the damn weight for you?

Seriously dude, stfu and go train.

CT’s knowledge has been a gift and curse to this site. The man is a training GENIUS but this is also how he makes a fucking living to feed his family and kids. There is nothing wrong with asking him general questions that will benefit EVERYONE or to inquire about a LITTLE info that he is willing to give out but to ask him to personally guide you through every workout is kind of ridiculous. Either use the information that CT is willing to provide or GTFO. [/quote]

Now I have to say that I agree with some of what you said and I don’t at the same time.

First, I asked about biceps training, wich is more “mysterious” to me, I mean I know how to structure a upper body performance workout, a lower body workout, a neural charge workout, an eccentric-less workout but I know the next thing to squat when it comes to biceps. CT was very explicit on lats work, but biceps work is something I can’t yet.

Second, I did not ask anything else. And I have to remind you that CT did not give a list of questions/type of questions we are allowed or not to ask.

Third: Hey I know I’m overreacting whenever the word biceps comes up, but please undersand that Thib is encouraging auto-regulation or training with stuff that you want, being free not following an exact program. To me, I’d rather kill myself tha to know that I’ll be repeating the same workout (for any given muscle group) for the rest of my life.

I agree that CT is a GENIUS, but remember that his goal is/was to put out every other coaches that experiment with masses over te internet, by teching people how to train properly.
If he is not going to answer it, or say he doesn’t like it, he won’t and that’s it.

And I have to say that whichever question that helped more people was put by one guy that had his own interests and situation, you CAN NOT demand that people should put questions that will help you too, everybody is an individual but of course questions (or more precisely the answers to them) will help sometime somebody.

I hope you get what I’m trying to express here and I also hope that you don’t take it as a way of agressing you because that’s just not what I do, but please remember that each has it’s own personality and the right to post a question to CT. Heck, it’s one of the porpouses of this whole forum. If that wouldn’t be , then what you said applyes to pretty much everyone in this formu wich is terribely WRONG.

Sorry, for the long post, but if you’ve been pang attention to my post you’d have figured out that I’m very sick and can’t train right now (that will change 100% the next week), but until then I have more time to bee around T-Nation and thus CT’s work.

1071

Hope this hasn’t been asked multiple times before (haven’t seen it mentioned in the LiveSpill chaos), but why is it that you’ve chosen a double ramp instead of just adding another wave in week 2 and 5?

I can see how the double ramp would add more volume while preventing the nervous system to momentarily “adjust” by doing no more than 2 consecutive sets with the same weight since it would kind become straight sets, yes?!

Just wondering if adding an extra wave instead would be JUST AS (not more) effective? Or actually counterproductive? Obviously there’s a reason for the double ramp in between the wave loading, but could you perhaps elaborate on the difference between the two, training effect-wise?

1072

hey Thib,

could you do the lower body complex about 4-6 hours after your lower body performance workout. Also, would you do a neural charge before the lower body performance workout or would you do it between the the two sessions.

1073

[quote]RawMinded wrote:
hey Thib,

could you do the lower body complex about 4-6 hours after your lower body performance workout. Also, would you do a neural charge before the lower body performance workout or would you do it between the the two sessions.[/quote]

  1. No… the lower body complex is a workout in itself. I can replace the lower body performance workout, but I wouldn’t add it to the day. Well it CAN be done if you have great recovery capacities but in that case I would do the complex as the first workout.

  2. If you do the 3 sessions… which should only be attempted by VERY advanced individuals, with zero life stress and ideal recovery means and for a short period of time … you should start with the neural charge, then the complex then the performance

1074

[quote]AbsoluteBoxer wrote:
Hey CT, what would you say is the main difference between low handle and high handles pushing on the prowler in terms of muscle recruitment? do you have a preference?[/quote]

I don’t like the low handle. YES it makes it much harder (the breathing is easier because of the torso position AND you are pushing downward which increases friction) which is why those who use it for GPP likes it.

But I personally do not use the prowler for GPP. I use it to increase training volume and muscle stimulation. Anything that detracts me from doing more volume I don’t do.

For strength, power and added volume the low handle (even high handle… I only use the vertical bars or the horse collar) shouldn’t be used.

1075

[quote]Gaby 2700 wrote:
OFF-TOPIC: Thib, you said you like to use a variety of techniques on your lats and bi’s days. Now regarding biceps (sorry for becoming so predictable) what tehniques do you know (and use)?

I’m asking this because I don’t know many techniques like this other than mechanical dropsets, that partials and full reps stuff, iso-holds and rest-pause. I think(\suspect) that there are many others wich I don’t even have a clue about annd I want to widen my view(\knowledge) looking at fatgue tehniques (for biceps). Now I don’t expect a full list of them but maybe you (or anyone else that wants, for that matter) can point me in the right direction to search for inspiration.[/quote]

I’ll make this easy to understand. With biceps, the key is creating a lot of local fatigue. So any “traditional” bodybuilding that causes a rapid pump/fatigue (supersets, partials, burns, drop sets, mechanical drop sets, slow tempo, iso hold at the end of a set, etc.) will work. It’s actually the easiest muscle to work when you stop overthinking it.

1076

Hey CT,

Just wanted to say thanks for the HP-Mass program. It’s extremely effective and incredibly fun. I Also wanted to say thanks for thinking outside of the box and sharing your ideas with us. Your Thib lat pulldown is really cool and it helped me also think outside of the box. Whenever I do traditional lateral raises with DB’s my elbow hurts. So I started using the Ab-straps to do 1 arm lateral raises with a low cable pulley (I just put the strap around my elbow/forearm) and it feels great.

I never would have thought that I’d be able to handle this much volume and frequency at the same time (been doing my OLY workouts in place of NC workouts) but I’m getting stronger so it must be working…

1077

Hi CT,
I have a question about neural charge training. I know it is effective for both recovering from a workout and preparing for an upcoming workout. So my question is if I do an upper body workout on Monday and a lower body workout on Wednesday should my Tuesday neural charge workout exercises be upper body focused, like plyo pushups? Or lower body focused like jump squats; or a combination of both? Thanks.

1078

[quote]Christian Thibaudeau wrote:

[quote]RawMinded wrote:
hey Thib,

could you do the lower body complex about 4-6 hours after your lower body performance workout. Also, would you do a neural charge before the lower body performance workout or would you do it between the the two sessions.[/quote]

  1. No… the lower body complex is a workout in itself. I can replace the lower body performance workout, but I wouldn’t add it to the day. Well it CAN be done if you have great recovery capacities but in that case I would do the complex as the first workout.

  2. If you do the 3 sessions… which should only be attempted by VERY advanced individuals, with zero life stress and ideal recovery means and for a short period of time … you should start with the neural charge, then the complex then the performance[/quote]

thanks for the tips. I’ve been doing 2 a days for a while now so i feel confident that i could do all three workouts in a day. I did 3 rounds of the complex today and was going to add a round every week. i was going to do 4 complex days, 2 lower, 2 upper for two weeks and then take two weeks off from them. Is that a legitimate protocol or would you take an extra week or two off.

1079

[quote]RawMinded wrote:

[quote]Christian Thibaudeau wrote:

[quote]RawMinded wrote:
hey Thib,

could you do the lower body complex about 4-6 hours after your lower body performance workout. Also, would you do a neural charge before the lower body performance workout or would you do it between the the two sessions.[/quote]

  1. No… the lower body complex is a workout in itself. I can replace the lower body performance workout, but I wouldn’t add it to the day. Well it CAN be done if you have great recovery capacities but in that case I would do the complex as the first workout.

  2. If you do the 3 sessions… which should only be attempted by VERY advanced individuals, with zero life stress and ideal recovery means and for a short period of time … you should start with the neural charge, then the complex then the performance[/quote]

thanks for the tips. I’ve been doing 2 a days for a while now so i feel confident that i could do all three workouts in a day. I did 3 rounds of the complex today and was going to add a round every week. i was going to do 4 complex days, 2 lower, 2 upper for two weeks and then take two weeks off from them. Is that a legitimate protocol or would you take an extra week or two off.
[/quote]

Seems to be perfectly reasonable

1080

[quote]superdad4 wrote:
Hi CT,
I have a question about neural charge training. I know it is effective for both recovering from a workout and preparing for an upcoming workout. So my question is if I do an upper body workout on Monday and a lower body workout on Wednesday should my Tuesday neural charge workout exercises be upper body focused, like plyo pushups? Or lower body focused like jump squats; or a combination of both? Thanks.[/quote]

Neural charge workouts are best suited to improve performance… eccentric-less workouts are best suited for muscular recovery.

So on tuesday you could do a workout of eccentric-less lower body and neural charge upper body.

If you only do neural charge workout, go for the upper body.