As a sprint football athlete (must be under 172 lbs), what differences in training compared to traditional football do you think would be beneficial to incorporate. I’m worried about putting on too much weight. I am currently 165 lbs at 6’ with ~7% body fat. Also, how do I make the muscle I have more “useful,” since I often feel outperformed by people that have similar or worse body composition.
thanks!
Thibs,
To what extent do you feel allergies affect training? And which do you think cause the greater impact: the allergies themselves or allergy medicine (antihistimines)?
Thib,
Speaking of casein hydrolysate, I was wondering about the post-workout shake for some of the phases in your Get Jacked program, as I am going to start it soon when I have 12 weeks to devote. I am assuming casein hydrolysate (+ glutamine) would be the best choice for this?
I have only found PeptoPro by protein factory that is casein hydrolysate, but the serving size is only 10g (9g protein) and the directions say only one scoop is needed. Would I take 2 scoops as recommended by you in the program, or in this case with casein hydrolysate, is only 1 scoop necessary?
Thanks in advance,
Andy
[quote]Christian Thibaudeau wrote:
Thunderstruck88 wrote:
Thib,
In your last thread and quite often of late you’ve spoken about how your guidelines for optimal para-training nutrition have evolved quite a bit through your own research and close consult with people like Dr. Ziegenfuss.
While advancements on the liquid nutrition front are clearly taking things to new heights, do you have what you consider to be the “most optimal” guidelines if using whole foods sometime before training and sometime after? i.e. the best you can possibly due with whole foods if for some reason needing to go that route I’m interested in what you might suggest as guidelines for fat-loss phases and also muscle-gain phases in terms of protein and carb choices, timing, etc.
I’d also be interested in what you might suggest in cases where access to whey and BCAA powder would be available, but where you might have to improvise in terms on any carbs ingested.
Once again, I understand if you feel these questions are too broad-based for this forum or if your other commitments leave you with no time to answer questions of this nature.
As always, thank you for your time.
Carbs are fairly easy to take care off when it comes to pre/post workout nutrition with ‘real’ food as they are plenty of fast-absorbed carbs that come from solid sources.
However it is just not possible to get a solid protein source that is fast-absorbed enough to have the same anabolic effect post-workout.
Studies have shown that to maximally ‘activate the protein synthesis machinery’ you need a sudden peak in blood amino acids and this is accomplished when a relatively high amount of aminos enter the bloodstrream at once. This is called hyperaminoacidemia and it is a signal to activate protein synthesis.
Hyperaminoacidemia requires a fast-absorbed protein, the faster it is the more marked will the anabolic effect be.
Casein hydrolysate (not miscellar or other forms of casein) is the absolute best choice.
Whey hydrolysate would be a close second.
These two are really in a class of their own. Then you have whey powder that is between 80-90% in purity.
Solid food is too slowly absorbed to cause a sudden peak in blood amino acids. So while it can have an anti-catabolic effect, it will not stimulate anabolism as efficiently as casein and whey hydrolysate.[/quote]
The closest to this I have access to is Hydrolysed Whey Protein.
The Degree of Hydrolysis (DH) is 13%.
Is this be worth the extra price over whey protein concentrate?
Many thanks
[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]
What was this in aid of ?
Coach, I am having shoulder issues at the moment for which I have been given rehab to do, fortunately I am allowed to lift while I complete it. I was wondering if you have chest and back exercises which you could recommend which are easier on the shoulders than exercises such as pullups? I have read you mentioning hammer grip dumbbell benching which I have included already.
Coach Thibaudeau,
When following a routine using the type of training outlined in your “Pump Down the Volume” article, where and when would energy systems training be best used? I am following your example synergistic split with Day 1-Chest, Day 2-Legs, Day 3-off, Day 4-Back/Biceps, Day 5-off, Day 6-Shoulders/Triceps. I am a somewhat hardgainer who also needs to keep my conditioning decent for work (SWAT). Also, are there types of EST to avoid (other than long-distance running)? Thank you,
David
Coach,
How much should your body type play into your training?
i.e. I’m on the ectomorph side, but I love training for strength.
Thib,
In relation to your comments on the atmosphere in Columbus versus most commercial gyms, do you think that the training environment that is best for certain trainees varies depending upon the person?
A lot of the time it is recommended (and rightly so) to find a place with many lifters who are much more experienced and much stronger than you so that you can essentially be a sponge and sop up the knowledge in addition to being fired up to lift when you show up.
However in the world of athletics, you often see guys who flourish under certain types of coaches and flounder under the guidance of others. i.e. one guy responds to the prodding and needling of the coach who is all bluster and would rip your head off and crap down your neck while other guys respond best to the coach who has more of a velvet touch, so to speak…not exactly coddling and babying, but clearly a different approach than the former.
Given individual variations in background, personality type (introverted versus extroverted, tendency to be more internally driven versus externally driven, naturally confident versus a tendency to be more uncertain, etc.), and a host of other variables, do you think that certain training environments will benefit some lifters more than others and that it may take some time and experimentation to find out which one is best suited for you?
For this question I am assuming that a continuum exists in terms of lifter knowledge and environment/attitude between the training black holes that are certain lifeless commercial gyms and the one you experienced on your recent trip.
Coach,
I started your OVT training and today I did “Legs and Abs” day. But after superset 1-leg back extension/leg curls I couldn’t start sumo deadlifts/romanian deadlifts. My lower back is totally overloaded. I read that this exercise supposed to train hamstrings, but I felt work only of my lower back… Probably I do something wrong, can you advice?
BTW, we don’t have normal barbells 40+kg in my gym. Is it ok to do squats, chest press, military press with smith machine?
Another thing future strategy of training. Let’s say I did my “body of dream” or at least something close and I wouldn’t increase muscle mass. What could you advice?
Thank you very much.
PS: OVT is great, at least first 2 trainings load muscles totally. Hope that results will be as perfect as training itself.
Thibs, or anyone using the get jacked fast program, can this be used for a pre-contest program?
CT,
2 quuestions for you…
I ask this since you mentioned that isos have about a 15-20 degree carryover and the ROM with spinal flexion is relatively short, so I was wondering if dynamic flexion would be necessary to some degree.
Hope all is well!
CT I just purchased your get jacked fast program (outstanding program by the way). Can you clarify approximately how many grams of protein equals a “portion” in the diet guidelines?
thank you for your time
Coach which training program would you recommend for fat loss - the one from “Refined Physique Transformation” or the one from “War Room Strategies to Maximize Fat Loss”. Or is it more of a personal preference in case one likes training arms and shoulders more than sprinting?
Thib,
Muscle soreness is the indication of microtrauma, but after a max effort compound movement, do the muscles that are sore indicate their dominance in that movement or on the opposite their weakness? Also, how is that different for a more submaximal work?
Coach,
I was reading in your contest prep thread that you were considering doing the Ultimate diet V1.0, instead of the 2.0
I’ve read through the 2.0, and the general recommendations of 70g cabs, 1.5gs protein per pound LBM, and fats leading adding up to half normal maintence level fit quite well with your refined physique article.
However, the Major Difference between both your diets is the carb up. His has an insane carb up, (well to me it seems to be quite drastic), while your diet has a very small carb up (depending on bodyfat).
Also the 2.0 has 1 Power, 1 Tension and 2 depletion workouts.
The Refined physique diet has 2 or 3 Heavy sessions(Body part splits), and 1 or 2 lactate sessions.
Basically your diet seems to be more intense (but i have had success with it), While Lyle’s such a drastic carb.
Anyway, is this due to the fact that his diet has a specific aim to have an anabolic rebound, while the refined physique diet is almost a purefatloss only diet?
Sorry, i have done target carbs most of the time, and have always been uneasy about the concept of super compensation. A symptom of being super fat at 5’6 and 200+ pounds.
Hi Chris I just googled “Casein hydrolysate” but can’t find any brand. Can you recommend some?
THX
Coach,
Do you have any thoughts on exercising and MS? If not, do you know of any good resources?
Thanks!
[quote]Kenpachi wrote:
Hi Chris I just googled “Casein hydrolysate” but can’t find any brand. Can you recommend some?
THX[/quote]
PeptoPro
Coach, I’ve spent most of the last year trying to sharpen my senses to my body cues, the way certain foods, hormones, training methods, etc. FEEL.
I recently went through your Destroying Fat training plan, lactate sessions and all. Those lactate-inducing workouts are exactly what I want to ask you about.
In any gym I’ve been to, there have been recumbent cycles, the current ones I’m dealing with are PreCor, I believe. If you’ve used these machines, you’re aware of their various modes, including one explicitly called “Weight Loss”. This mode essentially throws you into a 28 minute ride, divided into seven 4-min intervals. You start at a comfortable cycling pace, and after 4 minutes, the next interval begins, which kicks the resistance up VERY high for 4 minutes. This pattern continues for the duration.
Now, when I first saw this, my thought was “This doesn’t look very much like HIIT, it’s too long!” The ‘work intervals’ didn’t feel so much like cycling as they did 4 horrible minutes of very difficult, endless reps of step-ups/leg extensions. However, add some time and experience, and I observed that the feeling I got from those 4-minute all-out cycles from hell felt a bit like those lactate-inducing sessions, the very same concept heralded for fat loss by Coach Poliquin and yourself…
My question is the following:
Are those long intervals of intense work trying to elicit a lactate response?
If not, have I missed the goal? What constitutes them as a “Weight Loss” session?
Thanks for your generous contributions!