I SENT you maik with some qustions coach
plaese cheak it out
amit
[quote]Christian Thibaudeau wrote:
BradyZ wrote:
Coach,
Your pic in Shugarts blog shows off your massive shoulders, I am wondering what are your favorite exercises in building strong and powerful shoulders.
Thanks.
Right now I’m actually doing a shoulder specialisation program which consists of 3 weekly sessions for my shoulders (the rest of the body is only traned for maintenance).
DAY 1 HEAVY
A. Military press
Work up to a 5RM
then…
Work up to a 3RM
then…
Work up to a 1RM
B. Top half partial seated shoulder press
5 set of 5 cluster reps (5 reps per set, 10 seconds between each rep)
C. Upright rowing, shoulder width grip
5 x 5
DAY 2 Supersets
A1. Bradford press
3 x 6-8
A2. Face pull
3 x 6-8
B1. DB shoulder press
3 x 6-8
B2. DB lateral raise
3 x 6-8
C1. Cuban press
3 x 6-8
C2. Barbell front raise
3 x 6-8
DAY 3 Special technique
A1. Lateral raise chest on incline bench
3 x 6-8
A2. Lateral raise back on incline bench (same weight)
3 x max
A3. DB front raise (same weight)
3 x max
B1. Front barbell raise close grip
3 x 6-8
B2. Front barbell raise mid-grip (same weight)
3 x max
B3. Front barbell raise wide grip (same weight)
3 x max
C1. Superslow DB lateral raise (5 seconds up, 5 seconds down)
3 x 4-6
C2. Isometric lateral raise
3 x 20 sec[/quote]
Curious if you’d mind sharing what the rest of your split looks like. Not necessarily exercises/sets if you don’t want to share that, but merely how you set up your days with this specialization program.
Thanks
Dear Thib, first of all I apologise for asking this again but I am trying to find a replacement for Glycgel by Thorne. Charles Poliquin recommended it for 'melting belly fat and in your book ‘The Little Black Book of Secrets’ you show a picture of a licorice cream which you say does the same thing. Trouble is I can’t make out the manufacturer or source from the photo. Note I do not want the cream to help me with adrenal fatigue in the morning I want the one that you know of that melts belly fat
Thanks as always in advance
Tony C
CT,
Glad you had a good time in the little gem of Ohio – London. 
In last weeks batch of questions you mentioned that you felt Receptormax was superior to Yang R-ALA. I’m currently on a BioSig protocol consisting of taking 4 caps of Yang R-ALA at breakfast, lunch, and post-workout. If I were to change over to the Receptormax, what dosages would you recommend based on what I am currently taking?
Thanks,
Mike
Thib, got a couple questions…
How much cinnamon extract do you recommend in mg or grams in order to increase insulin sensitivity? (compared of using ground cinnamon, would cinnamon extract be more potent or a better option?)
Is there any reason in your new para-workout suggestions, that glutamine is not included in the post-workout option for the low carb fat-loss phase? (I even thought it was a good addition in a slightly smaller amount to post-workout drinks containing carbs during mass gaining phases also?) Forget where I read that, but care to elaborate?
Thanks Thibs, appreciate your expertise!
[quote]Christian Thibaudeau wrote:
So whether answer I could come up with would not be best as it would be based on what to do while using an inferior approach.
BTW, yes my approach will be presented in the future, but don’t ask about it right now.[/quote]
Coach,
Given that you are constantly taking fundamental exercise principles and then combining it with your years of experience in order to repeatedly refine your programming in search of more and more optimal options, what would you advise for people wanting to get into the area of performance and physique enhancement?
For example, you and various other top coaches have scores of articles and resources both recent and in the fairly distant past (for a young man you’re already a seasoned vet), and while certain aspects of this older material would no be considered rather inferior, it was cutting edge at the time and still likely to be vastly superior to what most can come up with on their own. In addition, there are likely many gems that remain as valid today as ever.
So how do you work on, as Mike Boyle would say, progressing from a cook to a master chef (or at least a sous chef, since I’m assuming that some folks will simply be more naturally gifted with aptitude for these areas) without getting sidetracked by too much “old” and currently “inferior” information and yet not missing out on many of the buried gems in those resources?
You often say effort and consistency trump any specific program, but sometimes it can be challenging to maintain focus on mastering all of the basics and not thinking about how to eventually be on the cutting edge.
Along these lines, someone like you with years of experience and who is on the cutting edge of his field can stay up-to-the-minute on refining currently optimal techniques. However someone starting out now or in the future would have to pay their dues for many years before becoming even very well-skilled and by then what is optimal will have shifted even further.
I Will stop my rambling now, because I got a bit off track, but if you have any thoughts on any parts of this post, I’d be interested in hearing them.
CT - First time poster - long time follower. Last year I followed your routine for Gus Pacho down to a T and put on a little mass but leaned out well. Yesterday I was able to pull the PC thread for Gus but today it is down to 1 page. I have the first 2 weeks down on paper. Anyway to get the rest of the workout from Gus’s thread. Also has anyone talked to Gus lately?
[quote]Christian Thibaudeau wrote:
There is a wide range of symptoms. One can be mildly intolerent to something… in most cases the only thing you’ll notice is that a certain food makes you look bloated or retain water.
Then you have the extreme intolerance which leads to gas, cramps ans diahrrea.[/quote]
I think I’m mildly intolerant to poultry, whenever I eat a breast I’m bloated and ‘gasy’ like a balloon … Think it’s time to switch main protein source…
Anyway I’ve another question Thibs:
What’s your take on Egg White protein as main/only protein in PWO shake? It scores nearby whey on the BV. Is it not as efficient as whey?
Thanks… again…
Hi Thibs,
I am following your 12 week mechanical drop set programme and I was wondering what are the expected reps to achieve ater switching from the first main exercise? For example in your routine Skinny Legs Cure you recommend 6 front squats followed by 6 back close squat and 6 back wide sqauts. However after completing the targeted rep range (8-10) on front squats for the first set (and on most other exercises) I am probably hitting about 3-6 reps on the second and third switching exercise. Is it largely dependant on the person or am I missing something?
Many thanks
Scott
Coach
I’m doing 3 different deadlifts movements for three of my four workouts. If I wanted to speed my loss fat, would it be a good idea includes one metabolic pairing in any workout? (following a keto diet)
And regarding with your specialization, how does it work with your “pre-contest” diet? Obviously it works if not you won’t do it, but I’m curious because of your advices regarding specializations and plus caloric intake for an optimal results. And I suppose the para-workout is essential in this situation.
Thanks
Thib,
I saw the following exercise video on the Diesel Crew website.
What do you think of moves like this, and where would such exercises fit in programming, since they are primarily a core stability exercise but have an added element (in this case a row which adds a back training element).
These exercises, while not “circus training” like emulating t he Karate Kid on a BOSU, have always made me pause. They clearly would not stimulate the back like more stable versions of rowing, but at the same time the exercise is more than just core stability due to the rowing portion.
This question would apply to all exercises of this nature, like split stance 1-arm cable presses, 2-point 1-arm DB rows, and things of that nature.
Coach Thib,
When you’re incorporating protein shakes (whey, for example) as an additional protein source to a solid meal, is there a certain time that you recommend to ingest them? Do you recommend that the shake be taken before the meal, or do you choose to have them following the meal? Would it make a difference based on the shakes content?
Thanks
hey Coach
Just wanted to say thanks for the time on the “lesson you learned from your Transformation”
I kinda new it was no trick, although it’s nice to see you had some demons in your closet to get rid of (eating sweets)
After I finish this get Jacked Program my biggest fear is adding carbs to my insulin intolerant body and gaining the weight back.
It looks like you only recommend small amounts around workouts and breakfast for folks like me increasing every few days 50 grams or so? Correct??
Hate to ask this you have a million posts
Where do I find the new protocol for periworkout nutrit. for the Get Jacked you found
I know the leucine but not finding the timing of BCAA’s and stuff. Also if cortisol is a problem should I add more glycine throughout the day?
We all thank you for all your time
thanks
Coach,
In the “Thibs Gets Ripped” forum you had a supplement stack for better sleep quality. It read like this: - BEFORE BED: ZMA 1 serving, GABA 5g, Glycine 10g, 5-HTP 200mg, Inositol 500mg, Vitamin B3 15mg. I found all of the items from NOW Foods but Vitamin B3 only comes in 100mg and higher dosages. How do you take 15mg of Vitamin B3? Another thing on the B3, every search I do comes up B3/Niacin and sometimes as high as a 500mg dose. Any help on this topic would be greatly appreciated.
Six weeks into your RPT and I can see the top four sections of my abs. Thank you.
hi Coach,
I have just finished Beast Building, Part 1 & 2 (they work great !!!)
and now I want to switch to “Get Jacked” training/nutrition.
Before to start the new program I need a deload/recovery week but, at the same time, I would like to maintain my current strength gains ( in regard to the deload week and weeks 1 & 2 of the “Get Jacked” guide).
Could you give me any advice?
thank you for your time
[quote]maxiron wrote:
hi Coach,
I have just finished Beast Building, Part 1 & 2 (they work great !!!)
and now I want to switch to “Get Jacked” training/nutrition.
Before to start the new program I need a deload/recovery week but, at the same time, I would like to maintain my current strength gains ( in regard to the deload week and weeks 1 & 2 of the “Get Jacked” guide).
Could you give me any advice?
thank you for your time
[/quote]
You should never lose strength during a deloading week. If anything your strength should go up!
INTENSITY (amount of weight used) should not be lowered during a deload. KEEP LIFTING HEAVY. Only volume and frequency are decreased.
Cut volume (sets performed by 50% or so) and reduce frequency to 3 sessions during the week.
[quote]Viets wrote:
Coach,
In the “Thibs Gets Ripped” forum you had a supplement stack for better sleep quality. It read like this: - BEFORE BED: ZMA 1 serving, GABA 5g, Glycine 10g, 5-HTP 200mg, Inositol 500mg, Vitamin B3 15mg. I found all of the items from NOW Foods but Vitamin B3 only comes in 100mg and higher dosages. How do you take 15mg of Vitamin B3? Another thing on the B3, every search I do comes up B3/Niacin and sometimes as high as a 500mg dose. Any help on this topic would be greatly appreciated.
Six weeks into your RPT and I can see the top four sections of my abs. Thank you.[/quote]
Niacin is really not that important to the protocol. It’s mostly to give you better blood flow and thus help with the transport of the other nutrients. Take 100mg you’ll be fine, although you might get some flushing the first few times you use it.
[quote]Fizor311 wrote:
Coach Thib,
When you’re incorporating protein shakes (whey, for example) as an additional protein source to a solid meal, is there a certain time that you recommend to ingest them? Do you recommend that the shake be taken before the meal, or do you choose to have them following the meal? Would it make a difference based on the shakes content?
Thanks[/quote]
I don’t really like adding a shake TO a solid meal. Rather I prefer to have the shakes by themselves.
But if you want to combine both a shake and solid meal together, have the shake 10 minutes before eating the solid meal. The rapid influx of amino acids in the blood, called hyperaminoacidemia will cause an anabolic spike which might potentially make the meal more anabolic. I prefer to use leucine to accomplish this, but to each his own.
Coach,
I will finish week 12 of Get Jacked on Saturday. I am very pleased with the results from this program, however, I will still have maybe 5-7 lbs of fat to lose at the completion. I saw where it says to take a week off and I certainly plan to do so diet wise to get myself primed for more fat-loss, but I’m honestly going to have a tough time keeping myself out of the gym for a week.
Any ideas as to what could be done in the gym for that week that will satisfy my need to hit the iron while still giving my body the opportunity to be at 100% to start a 2-week fat-loss blast the following week? Would you perhaps suggest repeating the supercompensation week in regards to both diet and lifting or would you keep the carbs a bit lower for this “off” week?
Do you have any text/explanation of the Power Clean, like the one about the Hang Clean in Black Book of Training Secrets?
The information in BBoTS has really helped my Hang Clean technique a lot.
Thanks