[quote]Sonelag wrote:
Hi Thib,
What is your opinion on 100% fullgrain ryebread for carbs when dieting? 11g protein, 45g carbs, and 1,8g fat and 10g fiber per 100g. [/quote]
I’m not a big fan of grains, especially not when dieting. I posted a list of my preferred carb sources a while ago, grains where something like 4th or 5th on the list. Rye is one of the ‘‘least bad’’ grains, but it’s still 4th or 5th on my list.
[quote]sarah1 wrote:
To be honest I’m not a huge fan of ‘‘finishers’’. To me it sends to wrong message: that you should be completely fried after a workout, which is not always the case.
Now, regarding adding only one metabolic pairing to a workout, it depends on your main goal. If someone wants to gain a maximum amount of mass, it might not be such a great idea, at least not more than once a week.
If someone wants to just get in good shape, then by all means add one pairing to your workout(s).
[quote]sarah1 wrote:
2. Should you have Surge after?[/quote]
It depends on your goal. A metabolic workout like the one described in the article is basically seen like a regular workout, so treat it as such (meaning use the same post-workout strategy as you normally do).
Thanks!
[/quote]
[quote]Player wrote:
Coach,
Regarding hypertrophy training, in a set of preacher curls, if you reach failure and hold a isometric contraction in the end will the contraction cause more muscle damage or do you think that half reps or Rest-Pause would be a better option, in order to recruit more muscle fibers.
PR[/quote]
Isometric holds do not cause muscle damage (because there is no tearing of the muscle fibers). However it still stimulates hypertrophy by causing an hypoxic state: the muscles are deprived of oxygen because blood flow into the muscle is halted for the duration of the contraction.
This hypoxic state will stimulate the release of growth factors such as hGH and IGF-1 which will help stimulate muscle growth.
Rest-pause/partials work via a different phenomenon (more muscle damage) so both can’t really be compared.
[quote]GoDawgs wrote:
Coach, any thoughts on GLA(gamma-Linolenic acid) in regards to one’s fatty acid supplementation? Would it be worth it to add this to my diet or would just good fish oil supplementation do the job?[/quote]
GLA is important to use if someone is lean and using high doses of fish oil. A dose of 1g of GLA for every 3g of fish oil is recommended.
[quote]Christian Thibaudeau wrote:
Player wrote:
Coach,
Regarding hypertrophy training, in a set of preacher curls, if you reach failure and hold a isometric contraction in the end will the contraction cause more muscle damage or do you think that half reps or Rest-Pause would be a better option, in order to recruit more muscle fibers.
PR
Isometric holds do not cause muscle damage (because there is no tearing of the muscle fibers). However it still stimulates hypertrophy by causing an hypoxic state: the muscles are deprived of oxygen because blood flow into the muscle is halted for the duration of the contraction.
This hypoxic state will stimulate the release of growth factors such as hGH and IGF-1 which will help stimulate muscle growth.
Rest-pause/partials work via a different phenomenon (more muscle damage) so both can’t really be compared.[/quote]
Thats great, thanks
Hey Coach, thanks for all the answers. You might have answered this one already but can’t find it.
When doing Tricep Pushdowns what attachment is best bang for buck?
I usually just use Straight Bar (palms facing down). However I see alot of guys using “V-Shaped Press-Down Bar” or Rope.
Coach, for someone who works a manual labor job, which includes lifting boxes and basically walking and being on your feet for 8 hours a day. What are some things you could recommend or even certain precautions to take to still be able to make gains in the gym? Enduring 8 hours of basically low impact, long duration cardio, i can see has my cortisol for one out of whack among other things. Any help would be greatly appreciated, thanks in advance.
how often do u sugest to take the Superfood a day
Thibs,
Steep Decline Bench: what angle do arms make at bottom of the movement to keep tension on chest?
Thanks!
CT,
I had two general nutrition questions for you.
For each new pound of muscle added, approximately how many additional daily calories above your previous daily maintenance level are required to sustain that new pound?
I’m assuming nutrient partitioning and hormonal optimization through diet, supplementation, and training are a large part of it, but why is it that in certain circumstances, it is possible to both build a small amount of muscle and lose some fat concurrently when in what seems to be either a moderately hypo- or hyper-caloric state, even though it is often said that to build muscle necessitates being in a hyper-caloric state while losing fat necessitates being in a hypo-caloric state?
[quote]Christian Thibaudeau wrote:
NiallC wrote:
i want to rephrase my question because i think some people got confused to what i was asking.
i actually got a few pms over it
charles recommends Magnesium PWO, do you thib also recommend it, and if the training session is in the AM should i not take it or is it ok.
apologies christian if this gets counted as “reposting a question”
more intended to rephrase.
many thanks
Magnesium improved insulin sensitivity, help with muscle relaxation (and thus recovery) and replenish lost Mg supplies. So yes, it is a good idea to take it. I obviously prefer to use magnesium in the evening as it can have an inhibiting/exceedingly relaxing effect on some people; try it out for yourself. If it doesn’t make you sleepy, use it post-workout.[/quote]
excellent thank you very much.
it doesnt make me sleepy in the slightest,
though i am using mag glycinate/lysinate chelate, and theres some black pepper extract in there too.
maybe my dose is too low but again,
many thanks
[quote]NiallC wrote:
Christian Thibaudeau wrote:
NiallC wrote:
i want to rephrase my question because i think some people got confused to what i was asking.
i actually got a few pms over it
charles recommends Magnesium PWO, do you thib also recommend it, and if the training session is in the AM should i not take it or is it ok.
apologies christian if this gets counted as “reposting a question”
more intended to rephrase.
many thanks
Magnesium improved insulin sensitivity, help with muscle relaxation (and thus recovery) and replenish lost Mg supplies. So yes, it is a good idea to take it. I obviously prefer to use magnesium in the evening as it can have an inhibiting/exceedingly relaxing effect on some people; try it out for yourself. If it doesn’t make you sleepy, use it post-workout.
excellent thank you very much.
it doesnt make me sleepy in the slightest,
though i am using mag glycinate/lysinate chelate, and theres some black pepper extract in there too.
maybe my dose is too low but again,
many thanks
[/quote]
Is that Poliquin’s uber mag you are using? I use Now Brand Magnesium Citrate in powder form. One heaping teaspoon in the evening yields around 1 gram. I get really groggy soon after.
Hey CT,
I have a question on tricep workouts. For placing emphasis on the lateral head, what would you recommed besides close grip bench presses, dips, and over head extensions? No matter what i do, my long head gets the most isolation and soreness on any tricep movement. Any variations or fine tuning that you can recommend?
Also, is the arms at 45 degrees or arms tucked in close bench pressing better for the lateral head?
Thank you very much
[quote]Christian Thibaudeau wrote:
Sonelag wrote:
Hi Thib,
What is your opinion on 100% fullgrain ryebread for carbs when dieting? 11g protein, 45g carbs, and 1,8g fat and 10g fiber per 100g.
I’m not a big fan of grains, especially not when dieting. I posted a list of my preferred carb sources a while ago, grains where something like 4th or 5th on the list. Rye is one of the ‘‘least bad’’ grains, but it’s still 4th or 5th on my list.[/quote]
Since fruits and vegetables are preferred over rye, how much carbs from fruits would be the maximum? If I have understood correcly you should be careful with fructose especially when cutting.
hey coach on the Biotest Creatine do cycle it and on the Biotest Superfood how many times a day do u take it thanks
Coach,
Read something recently about the “digestability” of different marcronutrients, and how basically eating protein and carbs in the same meal (carb source didn’t seem to matter) was not a good idea because protein requires an acidic environment for digestion and carbs require an alkaline environment for digestion.
Ther argument was then when you eat both you have your food sitting in water. I was wondering if in your research you came by any information like this and I suppose I am wondering how accurate the claim was. Thanks for your time!
Coach I have one week left of Beast Building Phase I. The results are great! I know I have gotten a lot stronger.
Thanks for the program. My questions are: 1)I don’t have a true power rack. I have a squat rack that I can bench with and everything. I’m lost as to how I can still do functional isometrics for front squat, deadlift, and bench. Do you happen to know any little tricks to still perform functional isometrics, or can I still get by with regular isometrics?
2)For the muscle growth workout in Phase II, I also don’t have access to a leg press machine. Any other exercise similar enough that I can do? I have an olympic bar, dumbbells, and a 35 and 53 lb. kettlebell. Thanks for you help.
[quote]Sonelag wrote:
Christian Thibaudeau wrote:
Sonelag wrote:
Hi Thib,
What is your opinion on 100% fullgrain ryebread for carbs when dieting? 11g protein, 45g carbs, and 1,8g fat and 10g fiber per 100g.
I’m not a big fan of grains, especially not when dieting. I posted a list of my preferred carb sources a while ago, grains where something like 4th or 5th on the list. Rye is one of the ‘‘least bad’’ grains, but it’s still 4th or 5th on my list.
Since fruits and vegetables are preferred over rye, how much carbs from fruits would be the maximum? If I have understood correcly you should be careful with fructose especially when cutting.[/quote]
Fructose itself is not that bad… it is HIGH FRUCTOSE CORN SYRUP that is really bad. Plus, despite the name ‘fructose’ (fruit sugar) many fruits are actually very low in fructose. I ran a list of them earlier in this thread.
Sonelag, save you some work, and a little help for you Thibs!
Posted by Thibs earlier:
Apricot, cantalope, avocado, banana, grapefruit, lemon, mango, peach, pineapple, orange all have less than 20% of fructose, sometimes less than 10%.
Thib,
As a coach who is quite experienced with very low carbohydrate diets(amongst other types), I was wondering if you could highlight some of the major effects of a chronic VLCD (both pros and cons).
I’m particularly curious as to the impact on things like hormone levels(androgens, GH, IGF-1, insulin, glucagon, cortisol, thyroid, etc.), insulin sensitivity, catecholamines, nervous system output/ CNS activity, thyroid function, libido, and overall metabolic rate.
I realize this is a topic that is large and scope and one that you could likely expound upon for hours, but I’d greatly appreciate even the smallest amount of information on these topics that you may see fit to share. Thank you for your time and help.