Thibs Q&A April 21-28

Training
121

[quote]Thy. wrote:
So if you’re doing classic powerlifting bench day, you actually train with shoulder-width?

But should triceps-dominancy require some specific assistance for the chest? [/quote]

I’m not training for powerlifting per se, but if I were I would use (in competition) the grip that would allow me to lift the more weight BUT I would train using a myriad of grips.

As far as my exercise selection, yes, I do quite a bit of pectoral isolation… much more so than triceps isolation.

[quote]Thy. wrote:
If I compete in powerlifting (shirtless), should I make it my competition grip if that’s my most comfortable position?
[/quote]

Use the grip that will allow you to lift the most weight in competition… but train using all sorts of grips.

[quote]Thy. wrote:
BTW, I thought those with weaker chest tend to miss the lift from the chest, but my dead stop is always half-way through. [/quote]

Right from the chest is often lats weakness or bad body position (or using too darn heavy!)

3-5" (approximation) from the chest is normally pectorals weakness

last few inches before lockout is triceps weakness and between the end of the ‘pectoral weakness zone’ and ‘triceps weakness zone’ is generally shoulders or rotator cuff weakness.

122

[quote]eliasmavs99 wrote:
Hey Coach,

What are your thoughts on Tongkat Ali? Legit or not for adding muscle?[/quote]

For adding muscle I’m not 100% convinced BUT I have seen it works WONDERS on my libido. It is effectice at binding to the SHBG, which means that more of the testosterone you produce will be left in the free state (thus able to do its job).

So indirectly, by leaving more free test, it could potentially help build more mass.

The thing is that list most herbals, it needs to be harvested at the right time of year and the correct portion of the raw material must be used, otherwise there will be no action.

123

Hey CT,
My teadrop portion of my quad is much larger then the outer quad. After a leg day this is also the area most fatigued and sore, but my outer quad feels almost nothing, it’s an advantage to me on the stage because a lot of lifters competeitors are undeveloped in this area but i lack the sweep i’m after. I have tried some variations for outer quad exercises from one of your past Q & A articles, but the same result occured in which my outer portion felt nothing but the rest of my quad was killed. Do you have any suggestions or any new exercises which might help me?
Thanks for your time.

124

CT,

Question regarding your Get Jacked…Fast program. I understand that the post-workout nutrition is to be consumed ONLY following strength workouts, does the same apply for the PRE-workout supplementation or do the pre-workout protocols apply to all workouts (including intervals). Thanks.

125

Thib,

I posted a question on the first page but I think you missed it. If you could help me that would be much appreciated. Basically, if I’m doing one Reality show mass circuit workout, one total body strength + intervals workout, and one metabolic pairings workout for a total of 3 lifting sessions a week for a leaner body comp., is it best to do carb cycling since I have some lactate-inducing workouts in there? Or would it be better to do a very low carb blitz for about 2-3 weeks, and then ease into carb cycling to make sure I am fat-adapted? Thank you very much!

  • Andy
126

Thibs,

What are your thoughts on pause squats? Is it only useful if the sticking point is near the bottom?

Another thing, my waist has gone done two inches in the past two months 35 to 33, I’m trying to get it down another two in 6 weeks. I’ve been implementing the carb cycling program with great success and zero cardio. Progress has been stalling, should I incorporate HIIT on high carb days and moderate intensity cardio 2-3 times a week? I’m also thinking about adding in some HRX.

127

[quote]PB Andy wrote:
Thib,

I posted a question on the first page but I think you missed it. If you could help me that would be much appreciated. Basically, if I’m doing one Reality show mass circuit workout, one total body strength + intervals workout, and one metabolic pairings workout for a total of 3 lifting sessions a week for a leaner body comp., is it best to do carb cycling since I have some lactate-inducing workouts in there? Or would it be better to do a very low carb blitz for about 2-3 weeks, and then ease into carb cycling to make sure I am fat-adapted? Thank you very much!

  • Andy[/quote]

Thibs selectively answers questions due to time constraints! He also posted about how he finds people reposting questions as rude. just a heads up.

128

[quote]Mondy wrote:
PB Andy wrote:
Thib,

I posted a question on the first page but I think you missed it. If you could help me that would be much appreciated. Basically, if I’m doing one Reality show mass circuit workout, one total body strength + intervals workout, and one metabolic pairings workout for a total of 3 lifting sessions a week for a leaner body comp., is it best to do carb cycling since I have some lactate-inducing workouts in there? Or would it be better to do a very low carb blitz for about 2-3 weeks, and then ease into carb cycling to make sure I am fat-adapted? Thank you very much!

  • Andy

Thibs selectively answers questions due to time constraints! He also posted about how he finds people reposting questions as rude. just a heads up.[/quote]

Yep… thanks for pointing it out so that I don’t look like a bad guy!!!

129

[quote]Phadrues wrote:
CT,

Question regarding your Get Jacked…Fast program. I understand that the post-workout nutrition is to be consumed ONLY following strength workouts, does the same apply for the PRE-workout supplementation or do the pre-workout protocols apply to all workouts (including intervals). Thanks.
[/quote]

Have the pre-workout before intervals but not low-intensity work

130

[quote]Christian Thibaudeau wrote:
Mondy wrote:
PB Andy wrote:
Thib,

I posted a question on the first page but I think you missed it. If you could help me that would be much appreciated. Basically, if I’m doing one Reality show mass circuit workout, one total body strength + intervals workout, and one metabolic pairings workout for a total of 3 lifting sessions a week for a leaner body comp., is it best to do carb cycling since I have some lactate-inducing workouts in there? Or would it be better to do a very low carb blitz for about 2-3 weeks, and then ease into carb cycling to make sure I am fat-adapted? Thank you very much!

  • Andy

Thibs selectively answers questions due to time constraints! He also posted about how he finds people reposting questions as rude. just a heads up.

Yep… thanks for pointing it out so that I don’t look like a bad guy!!![/quote]
Sorry about that, I guess now I’m the “bad guy”. :slight_smile:

I guess I’d like to say thank you at this point for the incredible resource that you are for all of us.

131

Coach,
one last question, you said that during the depletion phase, as long as the carbs were under 50g and the prot is kept under 175g that fat and cals were unimportant. My only concern is that my usual cal intake has been around 2000 - 2300, but when I figured a daily diet that met the carb and prot #'s, the cals came to 2700 due to the higher fat content. Am I worrying too much about nothing?

Thanks again.

S

132

[quote]The Mighty Stu wrote:
Coach,
one last question, you said that during the depletion phase, as long as the carbs were under 50g and the prot is kept under 175g that fat and cals were unimportant. My only concern is that my usual cal intake has been around 2000 - 2300, but when I figured a daily diet that met the carb and prot #'s, the cals came to 2700 due to the higher fat content. Am I worrying too much about nothing?

Thanks again.

S[/quote]

Probably yeah… but you can gradually lower it over the days but that shouldn’t be necessary. The body doesn’t recognize calories, only nutrients. So the number isn’t that relevent.

133

Hey CT,

Ive got a quick question…Im going to be starting your HSS-100 workout in a few weeks and I was wondering if on the Arms(Biceps/Triceps) day it was okay to use your Armed For Combat Programs routine for arms on the Bicep/Triceps day.

134

[quote]osfspwr9 wrote:
Hey CT,

Ive got a quick question…Im going to be starting your HSS-100 workout in a few weeks and I was wondering if on the Arms(Biceps/Triceps) day it was okay to use your Armed For Combat Programs routine for arms on the Bicep/Triceps day.[/quote]

I wouldn’t recommend it to be honest because I don’t like to “frankenstein” programs… but there is no rule telling you not to.

135

[quote]TEKEN wrote:
Jud68 wrote:
Christian Thibaudeau wrote:
TEKEN wrote:
Hey Coach,

I need you advice regarding this:

Im interested in doing an experiment. I will be hitting the gym 4 times per week. The reps for the compound movements will be around 6-8 and the rest would be 8-10.

Regarding the diet I will be consuming 3,000 cals.

OFF Days:
60%Fat (Omega 3, Olive oil, Milled flax seeds, etc)
35% Protein (Poultry, meat, fish, eggs)
5%Carb(Mainly green vegetables and nuts).

TRAINING: The same but I will ingest 100gr of carbs only post workout. (Along with some supplement in order improve insulin sensitivity. (R-ala, fenuplex or maybe receptormax). I think I could do some carb cycling as well (only post workout). For example leg day 150gr. Shoulders traps and abs 50gr. Other body parts 100gr.

Cardio: 30 min walk 2 x week (Days OFF) Empty stomach (10gr BCAAs)

This is a result of the anabolic diet, carb cycling and targeted carb approach.

Current stats:
22 years old
5´7
175lb @ 12%

Did I just figured something stupid or it has a chance of actually working ?

No, it’s actually pretty sound. Carbs cycling around the size of the muscle group trained is also a good idea, although 150g might be a bit high.

This is an approach I recently just started 14 days ago. Previously coming off a low carb, high pro, high fat meal plan for 12 weeks. I’ve found that the carb cycling based on the different muscle groups has given me more energy during my workouts. For example, leg/shoulder workout is my most intense, so highest carb-up day for the week. In addition I take in about 50g carbs 3-4hrs prior to my workout, along w/ 100g post workout. Like you, I keep my carbs below 50g on non-lifting days w/ 40-60 min of ESW. Already seeing some significant results in strength and apprearance.

Current Stats
28 yrs old
6’0
228 - 13% BF

Thanks for the info ! It seems like a good idea, what sources of carbs are you currently using pre workout ?[/quote]

Again, if it’s a high intensity lifting day 3-4 hours b/f my workout I’ll have Chicken or Lean Beef w/ either whole wheat pasta or brown rice. During my workouts I drink a mix of ISO protein/BCAA…thinking about getting some Surge Workout Fuel to see how it works. Plus Thib had mentioned recently that he is gearing more towards Leucine pre/during/post workout compared to high doses of BCAA’s. PWO I’ll have 2 scoops of Surge Workout Fuel and 90 min later another Pro/Carb meal, Metabolic Drive Shake w/ Oatmeal.

136

Thib-

In one of your programs I remember seeing a latic inducing ciruit workout, I think for fat loss. My girlfriend modded it a little to use machine so she could pump through it as fast as possible. She loved and lost quite a bit of weight doing it. She is hoping to go back to a similar program and I was looking for the orginal one we based it on as a starting point.

Do you know which article it is?

Thanks

BJM

137

[quote]BigJawnMize wrote:
Thib-

In one of your programs I remember seeing a latic inducing ciruit workout, I think for fat loss. My girlfriend modded it a little to use machine so she could pump through it as fast as possible. She loved and lost quite a bit of weight doing it. She is hoping to go back to a similar program and I was looking for the orginal one we based it on as a starting point.

Do you know which article it is?

Thanks

BJM[/quote]

138

Mr. Thib,

A quick question about peri-workout nutrition. What would you consider, as of today, a good peri-workout nutrition for someone going into a growth phase?

If your time allows it, maybe break it down into 2-3 different options to suit different type of budget (optimal, mid-point, minimum) if this is not too much to ask for. I would appreciate a lot!

Thank you very much for everything.

139

Coach,

Are there any specific benchmarks or tests that you use to determine when a person needs to start implementing dedicated power work as opposed to focusing on just getting “stronger.” e.g. to determine if the person still does not yet have the strength base to make the power training maximally effective

And for developing strength-speed, what would you rate as your top choices for this goal? I see a lot of back and forth about Olynpic lifts and their variations with some coaches loving them and others avoiding them, so I’d be interested in when you might decide to leave these out *if at all) and what you’d use in their place.

Thanks, coach!

140

Coach,

I am in desperate need of help. Been working out for 2 years now , gained several pounds clean muscle (eliminating ALL JUNK, processed foods, all sodas and high sugar beverages) basically I live day-in-day-out CLEAN .

My problem is why I’m having a hard time getting defined. My biceps seem like they are filled with water (puffy) , my muscles are not defined/cut. Is this an estrogen problem???

Thanks Coach !