“Athletes who ingested caffeine with carbohydrate had 66% more glycogen in their muscles four hours after finishing intense, glycogen-depleting exercise, compared to when they consumed carbohydrate alone, according to the study.”
Now, that’s pretty interesting, considering the dose was a whopping 8mg/kg. What do you think?
In your physique clinic notes you state the possible optimal training programs for different body types.
Though each of these programs are are sort of extreme. (hope you know know what i mean) They are not the moderate type program you help design in “design a damn good program”
Do you think that each of these type of program (volume, frequency, density, intensity, intensiveness) can be used to specialise. eg 3 intensiveness type low volume workouts for chest for 4 weeks with the rest of the muscles on maintenance. with just 3-4 sets of 8-10
Or do you think specialization programs should be moderate programs that involve, heavy lifting, volume and constant tension (HSS-100)
Coach Thib,
Recently you said that based on conversations with Tim Patterson and Dr. Z at Biotest, you were going to be revealing a new BCAA protocol that was supposed to increase the effectiveness of the supp. Is this going to be a future article? As always, thanks for the info. I always look forward to reading new information and trying things out if possible.
PS. I am currently trying to reduce my BF%. I take in Flameout and liquid fish oil (Carlsons) to the tune of about 30-40 grams per day, spread between meals.(About 120 g of fat total daily) Is this excessive?
Are products that contain a mixture of BCAA’s + Glutamine, more beneficial than straight up BCAA’s?[/quote]
I don’t like them at all. Not because glutamine is not useful, but rather because when both are included in the product you cannot adjust the dose of each individually. And there are times where you only want one or the other.
[quote]Bachovas wrote:
“Athletes who ingested caffeine with carbohydrate had 66% more glycogen in their muscles four hours after finishing intense, glycogen-depleting exercise, compared to when they consumed carbohydrate alone, according to the study.”
Now, that’s pretty interesting, considering the dose was a whopping 8mg/kg. What do you think? [/quote]
Caffeine can be glycogen-sparing because it increases the release of free-fatty acids. If more FFA are available to be used for fuel, then the body will not need to rely on carbs as much.
do you feel that if you have the necessary carbs and proteins for your body you can just add fat to your diet? I have been reading the keto book by lyle mcdonald and it talks about how too much protein/carbs will of course throw you out of ketosis. i didnt think about the protein part when i did keto a while back and was taking about 2g per pound of bodyweight and probably too much carbs. he says fat is basically used to make up the necessary calories so does that mean thats all you increase when more is necessary? in that case it could get up to 75% of your diet easily.
i also noticed it as a “filler” in your carb cycling codex. the article gave the necessary protein and carb requirements and the rest was supposed to be fat but that put me at 150g of fat a day with an average 3000 calorie diet (so 45% fat which seemed high for a diet that also has significant amounts of carbs)
Coach Thib,
I’m not quite sure if you’ve answered this before or not. If you have, my apologies. I’m currently 4 weeks out from my first bodybuilding competition and was wondering was your stance on sodium intake was. I understand you views on sodium during the final week from your “shredded in 6 days” article, but I’m more interested in what you think concerning before the final week. Thank you.
[quote]Gironda11 wrote:
Coach Thib,
I’m not quite sure if you’ve answered this before or not. If you have, my apologies. I’m currently 4 weeks out from my first bodybuilding competition and was wondering was your stance on sodium intake was. I understand you views on sodium during the final week from your “shredded in 6 days” article, but I’m more interested in what you think concerning before the final week. Thank you.
[/quote]
Keep it high. The higher your sodium intake is prior to reducing it in the final week, the more drastic the effect will be.
A lot of bodybuilders reduce their sodium intakes for weeks in advance. The result is that when it matters the most (2-3 days pre-contest) to reduce sodium, there is nothing left to reduce!!!
At first, if you increase your sodium intake you will retain some water, but as your body get used to the added sodium it will actually become more efficient at flushing it out.
When that happens, you are in a situation to be able to reduce your sodium the week before the show without having to completely leave it out (no sodium = no pump = flat muscles) and still flush out water.
[quote]Christian Thibaudeau wrote:
pumped340 wrote:
does sodium really have that much of an impact on how ripped you look? what bodyfat % does that impact start showing?
It can since it can cause subcutaneous (beneath the skin) water retention which blurs out definition.
What percentage? To be really significant below 6%[/quote]
oh thats low, definitely lower than i’m at at the moment.
In another thread or article you stated that during a low carb diet/keto diet a carb up is not necessary. why is that? I have always heard that a carb load is necessary in order to maintain high intensity during workouts or HIIT.
Hi Coach. I am interested in learning how to do the olympic lifts to supplement my power training, but at the moment have no experience in them. How do you suggest I go about learning to do olympic lifts safely, properly, and effectively?
[quote]thom59695 wrote:
Hi Coach. I am interested in learning how to do the olympic lifts to supplement my power training, but at the moment have no experience in them. How do you suggest I go about learning to do olympic lifts safely, properly, and effectively?[/quote]
[quote]pumped340 wrote:
Christian Thibaudeau wrote:
pumped340 wrote:
does sodium really have that much of an impact on how ripped you look? what bodyfat % does that impact start showing?
It can since it can cause subcutaneous (beneath the skin) water retention which blurs out definition.
What percentage? To be really significant below 6%
oh thats low, definitely lower than i’m at at the moment.
[/quote]
Let me be more precise. Excess sodium or suddenly cutting sodium can have a visual effect at a much higher body fat. Water retention will always make you look fatter and the opposite is thus true.
What I was saying is that at 6% body fat and under, water retention can actually make you look fat!
I also want to point out that sodium manipulation is VERY tricky and should not be done by anybody except competitive bodybuilders getting ready for a show.
Do you think there’s merit on trying to somewhat do a version of you HSS for chest, on a 3-day template?
At this point, it’s impossible for me to train 4 or 5 days per week, but I really want to figure out a way to come up with a template that would focus on my chest, which it’s a little behind in comparison to the rest of the body. I was thinking perhaps do a PUSH-CHEST-PULL kind of set up, if you think that something like that would work, OR do oly lifts on Mon. and Fri. to maintain mass and focus entirely on chest WED.
Thanks a lot for your response and for sharing your knowledge with us. I’m very impressed at how thorough your articles are and how you use the knowledge from ALL sides without adhering to specific dogma. Keep up the great work!
Thibs, how much extra anabolic hormones are produced by the body in response to movements like squats and deadlifts? There’s always a lot of talk about this, and some seem to think you couldn’t get huge without such movements, but there are guys that are huge in the upper body and obviously haven’t done leg work. So does it really make much of a difference?
[quote]Dark_Knight wrote:
Thibs, how much extra anabolic hormones are produced by the body in response to movements like squats and deadlifts? There’s always a lot of talk about this, and some seem to think you couldn’t get huge without such movements, but there are guys that are huge in the upper body and obviously haven’t done leg work. So does it really make much of a difference?[/quote]
It’s an individual thing. Heck, even ‘‘normal’’ levels vary from 300 to 1200ng/dl (and I’m not even talking about those who are above or below that range). So how could we establish a universal value for an exercise-stimulated increase???
It is still debated whether testosterone is being produced at that time or is it simply that more of the one already in the system is left unbound (free testosterone)
It depends not only on individual variations, but also on exercise intensity, volume, workout density, etc.
[quote]Christian Thibaudeau wrote:
Dark_Knight wrote:
Thibs, how much extra anabolic hormones are produced by the body in response to movements like squats and deadlifts? There’s always a lot of talk about this, and some seem to think you couldn’t get huge without such movements, but there are guys that are huge in the upper body and obviously haven’t done leg work. So does it really make much of a difference?
It’s an individual thing. Heck, even ‘‘normal’’ levels vary from 300 to 1200ng/dl (and I’m not even talking about those who are above or below that range). So how could we establish a universal value for an exercise-stimulated increase???
[/quote]
My bad. It seemed like I was looking for that but I wasn’t.
Coach: I am currently doing the: “Refined Physique Transformation” without the Glycine. I have searched everywhere for a glycine product with a large dosage and the one I came across was one serving of glycine was 100mg. I would need to take 100 servings to get 10 grams, is there any easier way or anywhere you can direct me to find an easier approach in taking glycine. Thank you
Flax oil is not a good choice for the poor conversion to DHA/EPA. Can its lignans (intaking with moderation)regulate estrogen metabolism?
I´m wondering too, if it can increase SHBG because on the one hand the phytostrogens are good, but on the other hand decrease free testosterone, I don´t know its efectiveness.
