[quote]shoelessjones wrote:
Have you had an opportunity to try Testo Libre? If so, thoughts?[/quote]
I have no idea what that is.
Hey Thibs,
So from what I understand someone on a purely Keto diet should not do Interval energy work?
I’m on low carb, just eating Nuts, broccoli, spinach, cucumbers. I probably still get 50g carbs/day.
I’ve just been doing Low intensity work, what would you recommend for Energy expenditure?
I’m also highly insulin resistant based on my skin folds, I’m not sure how I’d respond to intervals and carbs after.
Hey CT,
I just injured my wrist pretty severely playing football yesterday. I was wondering for the time being while I am injured should I
A. Lay off the upper body lifting and just focus on lower
B. Lift with the uninjured side and also do lower body
I broke my wrist 4 years ago and the pain is comparable to then. I’m just trying to figure out a plan of what do while I recover.
Thanks for your time!
Hi Thibs,
my rotator cuff/external rotation strength suck big time! I hope to fix this problem without it interrupting too mych my other lifting. Any tips how frequently and with how many reps I should train them? Thanks!
Coach, I have 2 questions please for you.
-
What is your view on using creatine during a fat loss program/diet plan? If so, what is the protocol?
-
Do you feel it’s better to pre-exhaust legs before doing squats and the same for the back before doing deadlifts?
[quote]cobrakai wrote:
Coach, I have 2 questions please for you.
- What is your view on using creatine during a fat loss program/diet plan? If so, what is the protocol?[/quote]
From my article "Refined Physique Transformation’’
Creatine
Most gym rats are aware of the benefits of a good creatine supplement during a mass gain/hypercaloric phase:
a) Creatine increases strength and power output which allows you to lift more weight, thus stimulate more growth.
b) Creatine allows you to perform a few more reps at a high level of lifting intensity, again allowing you to stimulate more muscle growth.
c) Creatine allows you to recover faster between intense sets of an exercise. This can increase lifting density (more total work per unit of time) which is another powerful stimulus for muscle growth.
d) Creatine causes muscle cell volumization (each gram of creatine stored in the muscle brings 2.7g of water with it) which increases intra-muscular pressure, shown to put the body in an anabolic state.
e) The ‘‘muscle swelling’’ effect also positively affects strength by way of better mechanical levers.
But what about when dieting down? Well, creatine can help for many of the same reasons. I always say in regard to training that the methods that are best to make your muscles grow while bulking are also the best ones to help you retain that muscle when cutting. The same holds true for supplements, and particularly creatine.
Besides the ‘‘feeling fuller’’ effect, creatine will help you maintain or gain strength while dieting down. It will also allow you to be able to perform the work you have to do in the gym, which will allow you to keep your muscle mass while losing fat.
It has also been shown that creatine supplementation can actually increase metabolic rate by around 5%, which amounts to you burning an additional 120-160 calories per day. Nothing enormous, but when trying to get super lean every single bit counts.
[quote]cobrakai wrote:
2. Do you feel it’s better to pre-exhaust legs before doing squats and the same for the back before doing deadlifts?
[/quote]
I would never pre-fatigue the back before doing deadlifts, too much chances of injuries (a tired upper back would lead to rounding up the lower back, a tired lower back would obviously lead to a rounded lower back…)
As for the squat, I would normally recommend against it… BUT in some specific cases (the individuals can’t feel his quads working while squatting, all the work seems to be done by the glutes) it can be used to enable the lifter to feel his quads working, thus improving mind-muscle connection.
[quote]heavyset wrote:
Hi Thibs,
my rotator cuff/external rotation strength suck big time! I hope to fix this problem without it interrupting too mych my other lifting. Any tips how frequently and with how many reps I should train them? Thanks![/quote]
I would recommend one “real” rotator cuff workout per week (3 exercises, 3-4 sets of each, 8-10 reps per set) at the end of either the upper back of shoulder workout.
Then I would add a small amount of rotator cuff work as part of the warm-up for chest work (1 exercise, 2-3 sets of 12-15 reps). And as a loosening up movement prior to doing squats (1 exercise, 1-2 sets of 20-30 reps).
[quote]Eazy wrote:
Christian Thibaudeau wrote:
Eazy wrote:
Coach, how did things go in Columbus for you??
Good… could you be even LESS specific in your question. 
Well, i’m guessing any good details would be saved for the actual project that is in conjunction with the trip. Tried to get you to slip up and give a tease i guess :)[/quote]
Well, I can’t reveal anything about the project. But on the personal experience side:
-
Jim Wendler could easily have been my best buddy had we been in contact more often. Despite what many will believe from our respective writtings, we share a ton in common regarding training. He is one of the funniest guy around and simply being around him is an overall great experience (said in a strictly heterosexual way).
-
The overall amount of knowledge of these guys (Tate, JL, Jim, Frey, etc.) is amazing, but even more amazing is their willingness to share. I didn’t get a chance to evaluate the other guy’s knowledge, they were too busy squatting a grand!!!
-
I was surprised by the physique of these guys. Heck, I’ve been around strength athletes before, but I still had that idea of the fat powerlifter. Man was I wrong. At least 5 of these guys could destroy anybody in a state bodybuilding show if they dieted down for a few weeks.
-
My gym now sucks. I tried to train yesterday when I got back and it felt like I was training in a dentist office! No intensity, no effort, shopping center music, it digusted me so much that I actually left before the end of my workout. I then realized that less tha 1% of all the people you see in commercial gyms train anywhere near hard enough to get at least some minor results… the rest are only entertaining themselves.
Hey coach,
I gonna try your OVT program, but I have a question. My main target is to decrease amount of fat, secondary target - increase muscles. I know my body well and I know that gain muscles target is much easier for me and I just afraid to gain too much muscles w/o loosing fat…
Last 2 months I did workouts with high amount of reps (15-10) to burn fat, but it looks like I just trained my endurance… I lost dome fat, but not much. I don’t want to paste a lot of info, I described my prev. program and nutrition here: bodybuilding.fitness.com/exercises/5779-weight-loose-workout.html
If U’ll have 5 mins to read my prev. program and write some advices I’ll really appreciate.
Thanks!
BTW: in my gym we don’t have regular barbells, just set of small barbels (max. 40 kg), curved barbell for biceps (I use it for deadlifts as well) and 2 smith machines, which I use for chest press, squats, military press etc…
btw, link for Abs in your article “OVT: Optimized Volume Training” is broken.
And o e more question about rest. You wrote that there is no rest between exercises in one superset. Does it mean bench press, bench flies, 120sec rest, bench press, bench flies, or it means 120sec rest ant the end of whole superset?
Coach,
Is it possible to effectively repeat weeks 9 - 11 from Get Jacked as a type of Anabolic Rebound program centered around fat loss? Would you need more than 1 week of supercompensation to make up for the 2 week fat loss blitz?
If so, would you change anything?
Thanks.
Coach,
In the final week of Get Jacked, you say to drop all supplements other than the PWO shake. Does this also mean dropping SWOF pre-workout?
Thibs,
What do you think of 150m sprints done a couple of times (5-10) for fat loss ?
Thanks for answer.
What do you recommend to do someone ectomorph with 5’10" height, 168 lbs weight and 9.5% body fat with 7-sites skinfolds method:
Chest 5 mm
Subscapular 8 mm
Midaxillary 6 mm
Tricep 5 mm
Abdominal 20 mm
Suprailiac 6 mm
Quadricep 8 mm
He eats slightly above maintenance calories (50% CHO, 20-25% PRO, 25-30% FAT), he trains 3 days per week with weights and without any energy system work and he wants to stay in the body fat range of 8-10% but with more lean abdominals.
Coach,
I just came off the V-Diet (lost 22 lbs) and I’m going to start carb cycling.
I’m trying to figure my calorie needs based on your Carb Cycling Codex article… according to your numbers with 1.5g protein/lb and 1.25g carb/lb (trying to lose more fat), I apparently I need to consume NEGATIVE fat on moderate days (28g worth of lipo?)
I’m 28 yrs old, 195 lbs with a desk job. I try to either walk an hour a day or jog a 1/2 hour, so I gave myself a 1.2 Activity Level Factor since I basically sit on my ass the rest of the day if I’m not lifting.
Did I miss something?
[quote]ab1975 wrote:
What do you recommend to do someone ectomorph with 5’10" height, 168 lbs weight and 9.5% body fat with 7-sites skinfolds method:
Chest 5 mm
Subscapular 8 mm
Midaxillary 6 mm
Tricep 5 mm
Abdominal 20 mm
Suprailiac 6 mm
Quadricep 8 mm
He eats slightly above maintenance calories (50% CHO, 20-25% PRO, 25-30% FAT), he trains 3 days per week with weights and without any energy system work and he wants to stay in the body fat range of 8-10% but with more lean abdominals.
[/quote]
I would tend to question the quality of the individual who did the testing. In most people at 20mm abdominal measure would not be found in someone with the measures he is showing. I’m not saying that it isn’t possible, but highly unlikely. Especially the 6mm suprailiac (love handles).
I would tend to believe that most measures were measured “too thin”.
But assuming that these measures are correct, this would tend to indicate a cortisol problem.
How are the individual’s sleep patterns? Does he sleep well? Does he wake up during the night? Does he have problems getting going in the morning?
How is his lifestyle? Big party guy? Stressful life/job? Lots of responsabilities? Personnal problems?
sorry last question i swear, do you suggest jogging inbetween sprints for the alactic training or just doing the sprints, rest for 3-5 minute and sprint again.
thanks alot,
frankie
[quote]f-cann96 wrote:
sorry last question i swear, do you suggest jogging inbetween sprints for the alactic training or just doing the sprints, rest for 3-5 minute and sprint again.
thanks alot,
frankie[/quote]
For the alactic work, just sprint. Then rest.
[quote]Christian Thibaudeau wrote:
Eazy wrote:
Christian Thibaudeau wrote:
Eazy wrote:
Coach, how did things go in Columbus for you??
Good… could you be even LESS specific in your question.
Well, i’m guessing any good details would be saved for the actual project that is in conjunction with the trip. Tried to get you to slip up and give a tease i guess
Well, I can’t reveal anything about the project. But on the personal experience side:
-
Jim Wendler could easily have been my best buddy had we been in contact more often. Despite what many will believe from our respective writtings, we share a ton in common regarding training. He is one of the funniest guy around and simply being around him is an overall great experience (said in a strictly heterosexual way).
-
The overall amount of knowledge of these guys (Tate, JL, Jim, Frey, etc.) is amazing, but even more amazing is their willingness to share. I didn’t get a chance to evaluate the other guy’s knowledge, they were too busy squatting a grand!!!
-
I was surprised by the physique of these guys. Heck, I’ve been around strength athletes before, but I still had that idea of the fat powerlifter. Man was I wrong. At least 5 of these guys could destroy anybody in a state bodybuilding show if they dieted down for a few weeks.
-
My gym now sucks. I tried to train yesterday when I got back and it felt like I was training in a dentist office! No intensity, no effort, shopping center music, it digusted me so much that I actually left before the end of my workout. I then realized that less tha 1% of all the people you see in commercial gyms train anywhere near hard enough to get at least some minor results… the rest are only entertaining themselves.
[/quote]
Based on your nutrition program / goals at the specific time, you really cannot go in to a gym and hit failure on every set with every muscle group…or can you? In your opinion, what do you think the top issues are concerning training intensity with the majority of people at a commercial gym?
I have had the pleasure of training at Metroflex in Arlington, watching Coleman train, reading all the motivational graffiti on the wall…your right…it just isn’t the same…
Coach - I have noticed through my logs over the years that I can at times perform working out a body part on one day and then the next day feel great and work it out again. I never did this on purpose just got excited about some lifts, etc. We all know how that goes. Now, i have read that everyone needs to rest after working it out, etc. However, reading the lastest CP article he has back work for three days straight then rest.
If recovery means are sufficient can this be done periodically and be a good thing? I find that my progress slows more so days 3-4 after workouts for the same body part. What’s your thoughts? Thanks for all of the extremely insightful contributions you make here to this site as well as the sport.