You are responsible for enlightening me to the (many) benefits of Oly Lifting so i feel its fair to ask you a couple newbie questions. I’ve finally found some great coaching here in London (Giles Greenwood, Manchester Commonwealth gold medalist ) and will be dedicating the next 2 months to fixing bad habits and getting my numbers up.
Not suprisingly, my biggest obstacle is hip flexibility, particularly in the snatch balance. Do have any flexibility exercises that you reccomend to address this?
Also in terms of programming I’m lifting 3x a week, and never realized how it would smoke my nervous system. Seriously knocked me on my ass for the first couple weeks. Each work out has about 5-6 sets of Snatches, Cleans, Jerks, as well as box squats, front squats, hyper extentions etc.
So do you have any newbie tips on how to best programme Oly lifts 3x a week without killing myself? I’d like to keep in the upper body pull pulls (e.g. chain pushups and pull ups) as well as the occasional metabolic work (sprints, complexes etc)
I’ve recently had a nasty caffeine-linked experience following too much coffee and fat burners. It’s left me depressed, with no desire to train or eat. I’m recovering slowly but wondered if you could recommend any supplements to overcome the associated burnout? I should state that I don’t have access to Biotest brands.
Any help greatly appreciated.
Where do I find a cortisol protocol for trouble getting started and late afternoon. I have been using glycine and some adaptagens and a product call dremamin for adrenal support. I don’t have any trouble going to sleep and rarely wake up at night.
i follow your transformation advices from “what if i had to do it all over again” almost as outlined, i just do not do the eccentric 4 seconds in the lactic routine, just the normal 1-1-1… and i can’t afford the amount of fish oil as outlined, i try to jack myself up with coconutoil instead.
my question, I’m finishing the 4th week of doin it tomorrow, startet @ 94kg 21BF (5’10) and intended to loose a maximum of 1kg per week and hope to be at 86kg @ 15%BF after 8 to 9 weeks … till now everything goes as planned actually, I weigh myself always on lowcarb days (for me this is ~60g of carbs/day i just cant eat less on training days), and today i have 91kg but i didn’t measure my BF level cause i have nobody at home to do the fold on my back, i eat about 1800kcal, i figured this number for myself cause the only thing i do, besides training, is sitting on my ass all day long til the end of june when i start to work instead of studying.
is 1kg per week a bit too much and too risky for loosin muscle ? i’m asking because i don’t have the possibility to measure my Bodyfat level at the moment so its hard for me to say but you might know from experience.
anotherthing, is a postworkout shake as important after the Lactic routines as after the heavy routines? i guess so, and i drink it, but is there a difference in insulin sensitivity after training this lactic training or after training heavy ? … and… is it sooo bad if i don’t do the eccentric part for longer than 1 second in the lactic routines ?
i mean i do Squats/Bench/Rows/Stifflegged Deads/Crunches back to back for about 17 to 20 reps each, 3 series, than same movements on machines another 3 series, and started this week with 30 minutes of cycling @ 130heartrate as finisher
I believe you’ve mentioned you prefer inclined treadmill walking for low-intensity ESW. If, for one reason or another, walking (on a treadmill or outside) was not desirable for a trainee, what would you suggest as the next best alternatives?
I’m following the diet and workouts to the letter (very strict actually with an exception of a birthday dinner out, but I was able to actually get a turkey dinner meal and pass the non-compliant stuff over to the rest of the family!) Friday is the workout day off. Is this day-off flexible so that I can swap with Saturday? I normally have the kids on the weekend, so on Friday I could usually hit the gym and get a workout in.
Secondly, I normally work out over the lunch hour. As such, I’ve scheduled my lunch meal for around 11:15am. When should I take my Pre-Workout mix and supps? What I’ve been doing all week so far is taking them around 11:55 (5 mins before I hit the gym). Is this OK, or should I change the timings for these to allow for adequate digestion?
I believe you’ve mentioned you prefer inclined treadmill walking for low-intensity ESW. If, for one reason or another, walking (on a treadmill or outside) was not desirable for a trainee, what would you suggest as the next best alternatives?[/quote]
Why would it not be advisable. Unless the individual has a serious lower body injury, walking can be done by all… you simply have to adjust the intensity. And if someone has a lower body injury, other forms of ESW will be just as bad anyway.
I have a female that i train for weightloss. Currently she has had good results and lost weight all over her body except for her arms. It seems as if she is holding water and seems slightly bloated in the arms. She has a stressful job so im guessing her andrenals are overworking big time. I currently train her first thing in the morning 4 x week with 2 UB and 2 LB sessions with a small amount of cardio at the end. Also have her on a high protein diet with most of the carbs coming from vegetables and fruit. I was hoping u had a few ideas to help me solve this problem.
[quote]Smallfry69 wrote:
Hey CT, 2 questions on your “Jacked” program.
I’m following the diet and workouts to the letter (very strict actually with an exception of a birthday dinner out, but I was able to actually get a turkey dinner meal and pass the non-compliant stuff over to the rest of the family!) Friday is the workout day off. Is this day-off flexible so that I can swap with Saturday? I normally have the kids on the weekend, so on Friday I could usually hit the gym and get a workout in.[/quote]
Yes, that shouldn’t be a problem at all. In the grand scheme of things, it is but s very minor detail.
[quote]Smallfry69 wrote:
Secontly, I normally work out over the lunch hour. As such, I’ve scheduled my lunch meal for around 11:15am. When should I take my Pre-Workout mix and supps? What I’ve been doing all week so far is taking them around 11:55 (5 mins before I hit the gym). Is this OK, or should I change the timings for these to allow for adequate digestion?
Thanks a bunch! [/quote]
That’s fine. I would take the sups 10 minutes earlier but it will not make a huge difference.
Regarding taking surge workout fuel during work: Should I take the Surge Workout Fuel in place of some of my other meals during work (Metabolic Drive and shredded coconut drink during work). Not replace, but adjust some of my protein and fat to compensate for the slight bump in calories or should i take it in addition to my regular daily allotment? Thanks a whole bunch im looking forward to not having to dread work(as much) now!
Since I read as a general rule most people don’t train hard enough to require deloading as regularly as say professional athletes training with more volume, when would you recommend the average person take a deloading week/phase? Currently I am alternating accumulation and intensification phases on a six day split, repeating the split 4 times with the 4th week a deloading week where I drop sets by 40%. Is this ok or do can I deload less regularly? Thanks for your time.
Coach,
Would you recommend the 3 day per week shoulder focus that was laid out in HSS-100 shoulder specialization or the new setup you’ve mentioned that got you up to 231 lbs?
After a long bout with CW type workouts, I’m in much need of some volume.
I was looking at your shoulder spec set up from a few pages ago and was curious what your split looks like for such a program. i have a narrow frame and would like to give this a go. Looks like a solid plan. Thanks in advance
I have a whole line of article explaining this system coming up. But basically, the rest of the body is trained only at maintenance level (1-2 exercises, 3-4 sets per exercise) for the duration of the phase. The rest of the body is split into one or two sessions.[/quote]
I am trying to gain weight and have been drinking a lot of milk recently. I have been able to tolerate it fine, but was wondering ifthe hormones in milk are harmful
coach you got any new exercises like stutter reps for vm but ones that will blow up the vastus lateralis other than ones youve mentioned before in your leg spec program or bulk up cut up. my outer quads go straight up and down even though i do close stance leg press and close hack squat and toe in leg ext.
thanks
I know that when setting up 2 a day training sessions, the second workout should be 4-6 hours after the first.
My query, your thoughts on carrying out the 2nd workout 8 hours later? This is obviously due to work schedule. Training times would be 7:00 then 16:30. I usually sleep at 21:30, so I have a fair bit of time to wind down etc.
I am planning of training HEAVY in the morning, and carrying out METABOLIC PAIRING in the arvo/evening(20-30mins workout).
First, while salt is often implicated as having a negative impact on acid-base status, can sea salt help somewhat due to the presence of minerals like calcium, magnesium, etc?
Secondly, in a past thread you mentioned that executing an alternating cable row “constant-tension style” as with the curl you wrote an article on would require two weight stacks.
My gym has an Atlantis model with two separate handles on its seated cable row but one weight stack. I’ve tried holding an iso on one side and rowing with the opposite side, and it felt effective. Atlantis claims the resistance is split between the handles, but you seemed to indicate that two stacks would be necessary for the exercise to be effective if performed in the above fashion. If you are familiar with this particular Atlantis machine, can the exercise still work, or did they miss the boat by producing the machine with 2 handles but only one weight stack?
[quote]Christian Thibaudeau wrote:
Christian Thibaudeau wrote:
Over the past 4 weeks I went from 212 up to 231 this morning without changes in body fat (okay, very minor ones).
[/quote]
Looking freaking good CT.
And as is customary on this site i have to add (no homo)