How to Warm-up Before a Deadlift-Workout?
Coach Thib…
Today I start with mass phase (I weight 63 kg and I’m tall 166 cm @ 10/11% BF).
I read that you don’t consider “calories” but only nutrients.
I think to start with:
protein: 2-2.5 gr/kg
fat (10 gr of fish oil + olive oil): 1-1.2 gr/kg
Carb: gradually increase until I reach a light increase in body mass.
Is it fine? Or I must increase a fat intake?
TNX in advance for your help!
thib, how would you do your forearm program if you didnt have a wrist roller and if you didnt have a thors hammer could you use a low pulley rope instead?
[quote]Christian Thibaudeau wrote:
ThetfordMiner wrote:
Coach,
What are your thoughts on a method such as mechanical-advantage type sets where you start an exercise(say a decline dumbbell triceps extension), rep out, and then continue the set by performing a bent-arm pullover and press to raise the weight in order to allow for a few more eccentric reps of the triceps exercise?
If such a method can be effective for various exercises and muscle groups, is there a time when and specific goal(s)for which employing this technique is most useful?
I use it quite often. Here are some good examples:
CHEST
FLIES MECHANICAL DROP
A1. Dumbbell flies; move on to…
A2. Eccentric as a flie; concentric as a DB press; move on to…
A3. DB press
PRESS MULTI-ANGLE
A1. High incline (45-60 degrees) DB press; move on to …
A2. Low incline (15-30 degrees) DB press; move on to …
A3. Flat DB press
FLIES MULTI-ANGLE
Same as above but with flies
BACK
MULTI-GRIP LAT CHIN-UPS
A1. Pull-ups (pronated grip); move on to…
A2. Chin-ups (suppinated grip; move on to …
A3. Parallel grip chin-ups
MULTI-WIDTH PULL-UPS
A1. Wide grip pull-ups; move on to…
A2. Medium grip pull-ups; move on to…
A3. Close grip pull-ups
PULLDOWN MULTI-ANGLE
A1. Lat pulldown back perfectly upright; move on to…
A2. Lat pulldown leaning back 45 degrees (no swing); move on to …
A3. Lat pulldown with a slight lower back action
MULTI-MOVEMENT BACK (SAME WEIGHT)
A1. Straight-arms pulldown; move on to…
A2. Pronated grip lat pulldown; move on to…
A3. Suppinated grip lat pulldown
BICEPS
BILATERAL TO UNILATERAL CURL
A1. Bilateral (both arms at the same time) seated DB curl; move on to…
A2. Unilateral (one arm at a time) seated DB curl; move on to…
A3. Unilateral (one arm at a time) standing DB curl (slight cheat allowed)
MULTI-GRIP DB CURL
A1. DB reverse curl; move on to…
A2. DB curl; move on to …
A3. DB hammer curl
MULTI-GRIP DB CURL NO.2
A1. DB curl; move on to…
A2. DB hammer curl, move on to …
A3. DB cross body hammer curl
MULTI-GRIP BARBELL CURL
A1. ‘‘Perfect curl’’ (do a search); move on to…
A2. Standing barbell curl; move on to …
A3. Reverse barbell curl
TRICEPS
TRICEPS EXTENSION MECHANICAL DROP
A1. Lying DB triceps extension; move on to…
A2. Eccentric as a DB extension, concentric as a DB press; move on to …
A3. DB press, elbows tuck in to your side
PUSH-UP MULTI-SURFACE
A1. Elbows tucked-in push up hand on swiss ball; move on to…
A2. Elbows tucked-in regular push-ups; move on to…
A3. Elbows tucked-in push-ups hand on a bench
SHOULDERS
MULTI-PRESS
A1. Standing military press; move on to…
A2. Standing push press (slight leg drive); move on to…
A3. Standing push jerk (powerful leg drive)
MULTI-GRIP BARBELL FRONT RAISE
A1. BB front raise close grip; move on to…
A2. BB front raise medium grip; move on to…
A3. BB front raise wide grip
HAMS/GLUTES/LOWER BACK
MULTI-EXERCISE POSTERIOR CHAIN (SAME WEIGHT)
A1. Power clean from hang; move on to…
A2. Clean high pull; move on to…
A3. Romanian deadlift
MULTI-DEADLIFT
A1. Snatch grip deadlift on a podium; move on to…
A2. Snatch grip deadlift on the floor; move on to…
A3. Regular deadlift
UNILATERAL TO BILATERAL LEG CURL
A1. Single leg curl (lying); move on to…
A2. Eccentric with one leg; concentric with two legs; move on to…
A3. Leg curl (both legs)
QUADS
UNILATERAL TO BILATERAL LEG EXTENSION
A1. Single leg extension; move on to…
A2. Eccentric with one leg; concentric with two legs; move on to…
A3. Leg extension (both legs)
UNILATERAL TO BILATERAL LEG PRESS
same as above
[/quote]
Should exercises be taken to failure before moving to a the next exercise or stop a rep short of failure?
[quote]Christian Thibaudeau wrote:
‘‘CHEAP’’ OPTION
5g 45 minutes before training
10g right after training
- On the non-training day take 5g in the morning
‘‘BEST’’ OPTION
5g morning (training days)/10g morning (non-training days)
5g 45 minutes before training
10g right after training
5g in the evening (only on training days)
[/quote]
Thib,
I was lead to believe that 3-5 grams after training sessions would generally be enough to maintain creatine stores once the muscles are loaded. However I know you are always on the cutting edge with supplementation and was wondering if these larger amounts of creatine that you recommend here are based on personal experience, research you’ve recently read, or a blend of the two.
As always, thank you for the knowledge.
[quote]crod266 wrote:
thib, how would you do your forearm program if you didnt have a wrist roller and if you didnt have a thors hammer could you use a low pulley rope instead?[/quote]
BUILD THEM!!! It’s easy. For the wrist roller simply cut off a stick (could be part of a hockey stick) drill a hole in the middle of it, run a rope through it. At the end of the rope there is a hook. So you loop the rope into the hole of a plate and hook the end of the rope to the other part of the rope.
For the Thor’s hammer buy an adjustable dumbbell handle and weights but only put weight on one side of the handle.
[quote]jimg21 wrote:
Should exercises be taken to failure before moving to a the next exercise or stop a rep short of failure?
[/quote]
Use the rules from my ‘‘Thib system’’ series regarding failure.
[quote]RustBeltGym wrote:
Christian Thibaudeau wrote:
‘‘CHEAP’’ OPTION
5g 45 minutes before training
10g right after training
- On the non-training day take 5g in the morning
‘‘BEST’’ OPTION
5g morning (training days)/10g morning (non-training days)
5g 45 minutes before training
10g right after training
5g in the evening (only on training days)
Thib,
I was lead to believe that 3-5 grams after training sessions would generally be enough to maintain creatine stores once the muscles are loaded. However I know you are always on the cutting edge with supplementation and was wondering if these larger amounts of creatine that you recommend here are based on personal experience, research you’ve recently read, or a blend of the two.
As always, thank you for the knowledge.[/quote]
5g will be enough for most (which is why I recommend 5g in the ‘‘cheap’’ option). But for some there will be a need for slightly more… for example someone with more muscle mass or someone who perform a higher volume of high intensity work. Which is why I recommend 10g post and 5g afterward. Will it be necessary? Maybe, maybe not… maybe 7, 8 or 11 or 13g is all that is needed for optimum results. But since we can’t measure directly creatine depletion in the trenches I prefer to be safe than sorry. Anyway, creatine is now dirt cheap.
[quote]Christian Thibaudeau wrote:
crod266 wrote:
thib, how would you do your forearm program if you didnt have a wrist roller and if you didnt have a thors hammer could you use a low pulley rope instead?
BUILD THEM!!! It’s easy. For the wrist roller simply cut off a stick (could be part of a hockey stick) drill a hole in the middle of it, run a rope through it. At the end of the rope there is a hook. So you loop the rope into the hole of a plate and hook the end of the rope to the other part of the rope.
For the Thor’s hammer buy an adjustable dumbbell handle and weights but only put weight on one side of the handle.[/quote]
thanks alot Thib i should of thought of that
[quote]Christian Thibaudeau wrote:
RustBeltGym wrote:
Christian Thibaudeau wrote:
‘‘CHEAP’’ OPTION
5g 45 minutes before training
10g right after training
- On the non-training day take 5g in the morning
‘‘BEST’’ OPTION
5g morning (training days)/10g morning (non-training days)
5g 45 minutes before training
10g right after training
5g in the evening (only on training days)
Thib,
I was lead to believe that 3-5 grams after training sessions would generally be enough to maintain creatine stores once the muscles are loaded. However I know you are always on the cutting edge with supplementation and was wondering if these larger amounts of creatine that you recommend here are based on personal experience, research you’ve recently read, or a blend of the two.
As always, thank you for the knowledge.
5g will be enough for most (which is why I recommend 5g in the ‘‘cheap’’ option). But for some there will be a need for slightly more… for example someone with more muscle mass or someone who perform a higher volume of high intensity work. Which is why I recommend 10g post and 5g afterward. Will it be necessary? Maybe, maybe not… maybe 7, 8 or 11 or 13g is all that is needed for optimum results. But since we can’t measure directly creatine depletion in the trenches I prefer to be safe than sorry. Anyway, creatine is now dirt cheap.[/quote]
Thank you for your reply, coach. It is greatly appreciated.
CT,
Is it wise to do T-Bar Rows and Front Squats as a superset? I remember reading something that Charles Poliquin wrote saying that front squats fatigue the rhomboids after six reps and I was wondering if T-Bar Rows do the same or to an extent that supersetting these exercises would be counterproductive. Thanks.
[quote]Christian Thibaudeau wrote:
shoelessjones wrote:
Thanks. So the carb digestive enzymes, even with all the green veggies I am eating daily are not increased, correct?
There is not ONE carbs digestive enzyme, there are several ones, all ‘‘working’’ on one or several type of carbs. So you could be high in one type of carbs digestive enzymes and very low in 6 others.
For example…
Sucrase breaks down sucrose into glucose and fructose
Maltase breaks down maltose into glucose
Isomaltase breaks down maltose and isomaltose
Lactase breaks down lactose into glucose and galactose
Pancreatic amylase breaks down starch, glycogen and cellulose
Gastric amylase breaks down starch
[/quote]
I didn’t mean to imply there is just one… I knew there were several. Thanks for the follow-up.
[quote]Christian Thibaudeau wrote:
Spencerulz wrote:
Christian Thibaudeau wrote:
Umbilical/abdomen: a high measure here compared to the rest is indicative of bad cortisol modulation. Note that elevated abdominal fat is representative of long term cortisol elevation, not of what happened in the past weeks. If your abdominal fat is high compared to other measures it means that your cortisol has been out of whack for a while.
Concerning this what are some effective ways to put cortisol back in it’s place?
- Stress management techniques
- Reduction of external stressors
- The new 11-T by Biotest
- Phosphatidylserine at 2-3 times 400mg per day (post-workout, evening, before bed)
- Glycine at 5g per meal
- Rhodiola rosea (help the body to adjust to stress)
[/quote]
So glycine at 5g per meal vs. 3-5g Leucine… I know you said the Leucine will make the meal more anabolic… so to me, that means more test, less cortisol… what are some other differences between gylice and leucine at meal time? Is it something that should be cycled between the two?
Thanks.
[quote]shoelessjones wrote:
So glycine at 5g per meal vs. 3-5g Leucine… I know you said the Leucine will make the meal more anabolic… so to me, that means more test, less cortisol… what are some other differences between gylice and leucine at meal time? Is it something that should be cycled between the two?
Thanks.[/quote]
You are not correct. There is MUCH more to anabolism than testosterone and cortisol. Leucine doesn’t affect testosterone and only indirectly counter cortisol. It’s main effects are:
-
Being the ‘‘signal’’ that tells the body to start the anabolic (protein synthesis) process
-
Stimulating insulin release which helps shuttle amino acids into the muscles.
Glycine directly lowers cortisol by acting as a neural ‘‘inhibitor/relaxant.’’
[quote]Christian Thibaudeau wrote:
shoelessjones wrote:
So glycine at 5g per meal vs. 3-5g Leucine… I know you said the Leucine will make the meal more anabolic… so to me, that means more test, less cortisol… what are some other differences between gylice and leucine at meal time? Is it something that should be cycled between the two?
Thanks.
You are not correct. There is MUCH more to anabolism than testosterone and cortisol. Leucine doesn’t affect testosterone and only indirectly counter cortisol. It’s main effects are:
-
Being the ‘‘signal’’ that tells the body to start the anabolic (protein synthesis) process
-
Stimulating insulin release which helps shuttle amino acids into the muscles.
Glycine directly lowers cortisol by acting as a neural ‘‘inhibitor/relaxant.’’[/quote]
great. i love learning and that helps a lot. thanks coach!
Thib,
I was reading an article by Coach Poliquin in which he states,
“When you’re pressed for time, dips and chin-ups will beat the barbell versions of the bench press and bent-over rows to pack on meat on the upper body. One reason is the muscles of the upper back and chest are exercised over a longer range. My own twist to these exercises is that I prefer to do them on rings (a variation that obviously came from the gymnastic world), as these increase the amount of motor units recruited.”
This confused me a slight bit, so I was hoping to get your thoughts on this topic. I thought performing these exercises on rings would result in more MU’s being recruited to help stabilize the body but fewer overall MU’s in the target muscles being recruited(due to lowered training loads relative to fixed-bar versions) and sufficiently fatigued(due to stabilizing muscles likely giving out before the triceps or lats tire).
CT,
When it comes to chains and bands, why is it that they are typically viewed as less effective for flexor muscle chains as opposed to extensor muscle chains?
Hi Christian,
I noted that fat around the knees can relate to liver issues, I’ve had this for as long as I can remember, along with bags under the eyes that don’t go even with plenty of rest. I guess it will come as no surprise that when I got my liver values tested, they where slightly elevated, despite not drinking and eating a healthy balance diet.
I was wondering if you have any tips for restoring a healthy liver?
[quote]ThetfordMiner wrote:
Thib,
I was reading an article by Coach Poliquin in which he states,
"When you’re pressed for time, dips and chin-ups will beat the barbell versions of the bench press and bent-over rows to pack on meat on the upper body. One reason is the muscles of the upper back and chest are exercised over a longer range.
My own twist to these exercises is that I prefer to do them on rings (a variation that obviously came from the gymnastic world), as these increase the amount of motor units recruited."
This confused me a slight bit, so I was hoping to get your thoughts on this topic. I thought performing these exercises on rings would result in more MU’s being recruited to help stabilize the body but fewer overall MU’s in the target muscles being recruited
(due to lowered training loads relative to fixed-bar versions) and sufficiently fatigued(due to stabilizing muscles likely giving out before the triceps or lats tire).[/quote]
If you can, buy my book ‘‘High Threshold Muscle Building / Musculation a haut seuil d’activation’’… in one chapter I go in depth into the question you are asking.
To make a long story short, instability, when the source of instability is under the hands for upper body movements and under the feet for lower body movement DO increase motor unit activation. This has been demonstrated.
I do not believe that this necessarily make the ring movements better at building targeted size (although they are effective and I use them) but they are effective at improving the nervous system’s capacity to recruit motor units which in turns will, over time, make all other exercises more effective at building mass.
[quote]T-Bone81 wrote:
CT,
When it comes to chains and bands, why is it that they are typically viewed as less effective for flexor muscle chains as opposed to extensor muscle chains? [/quote]
Extensor chains are naturally involved in more high acceleration movements (running and jumping = knee, hip and ankle extension; punching and throwing = shoulder and arm extension, etc.) while flexors are more involved into holding/slower movements.
Chains and bands provide added resistance where acceleration/force production should be higher during a movement, thus they respect the strength/power curve the body was built for.