Pull the rope toward your abdomen while keeping the elbows straight down.
Complete the concentric portion of the movement by executing a scapular depression, which is basically the opposite action of a shrug (bringing the shoulders down instead of up). "
In step three you mentioned to “complete the concentric portion of the movement by executing a scapular depression,” but I’ve always thought it was more advisable to keep the scapula depressed and squeezed together throughout the whole range of motion?[/quote]
This is good for motor morons who can’t properly activate their back muscles when doing pulldowns: the isometric action improves mind muscle connection.
However to develop a muscle and its function I prefer to use dynamic actions.
[quote]Mondy wrote:
2) Does roasting flax seed before grinding them down affect their omega 3 content?
[/quote]
Lightly roasting flax seeds is actually recommended as it destroys a harmful substance found in raw flax seeds, called cyanate.
However I do mean LIGHTLY roasting. Too much and you might destroy some of the essential fatty acids or make them lose some of their properties.
What role does Glycine play in the bodybuilding aspect of weight training??
Also, my last question is considering leaky gut syndrome. Can you recommend any supplements and/or vitamins minerals to support the lining of the stomach.
[quote]Christian Thibaudeau wrote:
joebassin wrote:
Hi Coach,
It seems that many of the big guys here on the forum are using ramping sets, but this is something I never saw in articles from the coaches on this site. Is it something you use as a coach? What are you though on this type of sets?
When I train for strength, that’s the loading method I use. When performing isolation work or higher reps work, I normally go right to the heaviest load for the exercise (after the warm-up/feel set).[/quote]
So you basically agree with the 1-2 top sets per exercise rather than 4 or so straight sets per exercise? As the other poster mentioned it seems the bigger guys on here do that and according to them that’s how the pro’s they know and have seen train do it too.
Coach I need to take a break from squats after the Get Jacked Program my knees need a break. Could you take a look at this and let me know what you think. Thanks
Also, my hams are beginning to over take my quads so I am going to train them separately (perhaps with back)
and I need more work on lower quads
Barbell Hack 4 sets 6-8 reps
Lunges (short and Long) 10-12 reps
Vertical Leg Press 3 sets 8-10 reps
Step Ups ( reps ??? and sets ???)
Trap Dead lifts ??? Not sure if this will be too much on the knees
I suck at one leg squat so I am going to try and work on these too.
I am going to alternate vertical leg press and step up week to week and
I am really having a hard time with a quad routine that does not involve squats since I always have done them I am not used to some of the other options
Also you should know I am going to be working glute med and external rotatores to take less stress off my knees when I start squatting again.
Thanks for any help
[quote]pumped340 wrote:
Christian Thibaudeau wrote:
joebassin wrote:
Hi Coach,
It seems that many of the big guys here on the forum are using ramping sets, but this is something I never saw in articles from the coaches on this site. Is it something you use as a coach? What are you though on this type of sets?
When I train for strength, that’s the loading method I use. When performing isolation work or higher reps work, I normally go right to the heaviest load for the exercise (after the warm-up/feel set).
So you basically agree with the 1-2 top sets per exercise rather than 4 or so straight sets per exercise? As the other poster mentioned it seems the bigger guys on here do that and according to them that’s how the pro’s they know and have seen train do it too.
[/quote]
That’s not what I’m saying. I mentionned that this is how I train big compound movements. But I do not apply this loading technique to isolation work.
And, although I respect the pros (heck, I even trained a few of em) they are not always the best place to look for optimal training techniques and methods. YES some of them are there mostly because of the hard work they put in the gym. But one cannot dismiss the fact that they are genetically gifted to build muscle AND are relying on hefty doses of several anabolic products.
I’m not saying that it means that we should disregard anything from them, but that we should look at how they train and eat objectively.
What role does Glycine play in the bodybuilding aspect of weight training??
Also, my last question is considering leaky gut syndrome. Can you recommend any supplements and/or vitamins minerals to support the lining of the stomach.
Thanks again!
[/quote]
Glycine is a neural inhibitor, it thus has a calming effect. It helps you to wind down after a workout and get better rest. It also decreases cortisol (stress hormone) release which can help increase the rate of muscle growth. For that reason it might also have a positive effect on decreasing stomach/abdominal fat.
I am currently in the beginning of the traditional 10x10 gvt program. If, I’ve got my nutrition part correct would you say it’s a good idea to stick to it for 3-4 months (including a deload week if i’m feeling a little run down) as long as i’m making progress, ie, increasing reps or weight per exercise or would you recommend doing something else.
I am currently in the beginning of the traditional 10x10 gvt program. If, I’ve got my nutrition part correct would you say it’s a good idea to stick to it for 3-4 months (including a deload week if i’m feeling a little run down) as long as i’m making progress, ie, increasing reps or weight per exercise or would you recommend doing something else.
Thanks[/quote]
Personally I would get bored out of my mind doing this program for more than 3 weeks.
Anyway, 3-4 months is waaaayyyyy too long on a program like this. It’s effective at first because it provides a new type of stimulus (repetitive stress, accumulated fatigue) so it can provide gains for 4-6 weeks. After that you will probably not get your effort’s worth in gains.
[quote]heartandsoul317 wrote:
Hi Coach…
What about me? (:
Is it just trial and error with this one? Maybe genetics has to do with how this works for me? [/quote]
Don’t panic, I’ll get to your question… Sunday is supposed to be an ‘‘off day’’ you know! I answer all the easiest questions first to get them out of the way.
[quote]padrinho wrote:
Coach you only quoted my post on the last site, i dont think that my text already had a fix on my problem in it, did it? hehe
thanks[/quote]
It was supposed to say to go read my article ‘‘The shoulder training bible’’ and try the following exercises:
Thib’s press
Unwinding press
Leaning away lateral
On every type of lateral raise focus NOT on lifting the weight up, but rather in bringing it as far sideways as possible. So focus on lifting away from you, not up.
When you are formulating a fat loss diet, do you include para-workout nutrition in the calculation of total calories or is para-workout nutrition separate?
I apologize for using this site to try and get a hold of you. But this is Chris Carter, we met out at Elitefts in London, Ohio. We talked about an Off-season diet. I was wondering the best way to get a hold of you? Can you PM me.
When you are formulating a fat loss diet, do you include para-workout nutrition in the calculation of total calories or is para-workout nutrition separate?
Thanks![/quote]
I do not use calories anymore when planning diets. Only nutrients, and especially nutrients timing.
[quote]Christian Thibaudeau wrote:
heartandsoul317 wrote:
Hi Coach…
What about me? (:
Is it just trial and error with this one? Maybe genetics has to do with how this works for me?
Don’t panic, I’ll get to your question… Sunday is supposed to be an ‘‘off day’’ you know! I answer all the easiest questions first to get them out of the way.[/quote]
Thanks (:
No problem! Sometimes patience is not my virtue - haha! As long as I know that you saw my post I am fine now.
Coach, I have an interesting problem and was wondering if you could help
I have been dieting for awhile now, as well as going awhile without a week off or deload. I measure my weight and skinfolds every 2 weeks and it’s been 1 week at this point and this last week I’ve taken away peri-workout carbs while adding in 2 of your metabolic workouts to the mix.
My plan is to do my 2 week weigh in this saturday and then deload the following week with 2-3 workouts at half the volume. The week after that I would then get back into full training and have one week of higher/carbs calories to raise metabolism before cutting again. This week would be at about 2700 calories with 300 grams protein, 125 grams fat, 100 grams carbs (my current weekly calories are around 2100)
I realize that marathons are likely not your cup of tea, but I was hoping to use your exercise science expertise for some tips on organizing the actual running portion of a friend’s training program. He will be competing in a marathon in 6 months time.
Do you have any thoughts regarding things like aerobic interval work, work at or around the lactate/“functional” threshold, the absolute maximum total training distance.cut-off distance for a single session that he should ever be using relative to the competition distance of 26.2 miles.
Basically I am dealing from the following framework: VO2 max would determine the ceiling for his sustainable work potential, his lactate/“functional” threshold would determine how much of this capacity he could make effective use of, and that efficiency in technique is paramount.
WHile this is likely not a topic you want to devote much time to on this forum, I would appreciate any thoughts you might be able to offer in this regard.