Hey, I just joined this site because a buddy of mine is always talking about it. He gave me a workout about a year ago that he stated was yours. I don’t know the name of it, but it consisted of reps that consisted of 6 seconds down/4 seconds up for two reps then 2 reps at regular speed, etc…
I really loved the workout and searched the site for about 2 hours looking for it. Any help would be appreciated. I am not a bodybuilder but am trying to bulk up. 8 mos ago, I had my bicep reattached and am now scared to do any bi work ( that used to be my specialty) Thanks, Ryan
In your “destroying fat” article you mention 4x400m sprints as good lactic acid workouts. You said bike sprints are also acceptable, but don’t list the equivalent distance – so what distance should you go on a bike to get the same effect?
In terms of horizontal and vertical pushing and pulling, do you feel certain exercises should be as close to a 1:1 ration as possible with respect to the weight moved, such as bench presses and rows? I realize we want “balance” between opposing muscle groups, but I’ve also often wondered how people came up with the ratios they did for exercises with different mechanics and leverages.
It would be great to get your take on balance any appropriate exercise pairings and ratios between those pairings.
In your “destroying fat” article you mention 4x400m sprints as good lactic acid workouts. You said bike sprints are also acceptable, but don’t list the equivalent distance – so what distance should you go on a bike to get the same effect?[/quote]
[quote]hurricanehanni wrote:
Hey, I just joined this site because a buddy of mine is always talking about it. He gave me a workout about a year ago that he stated was yours. I don’t know the name of it, but it consisted of reps that consisted of 6 seconds down/4 seconds up for two reps then 2 reps at regular speed, etc…
I really loved the workout and searched the site for about 2 hours looking for it. Any help would be appreciated. I am not a bodybuilder but am trying to bulk up. 8 mos ago, I had my bicep reattached and am now scared to do any bi work ( that used to be my specialty) Thanks, Ryan[/quote]
It’s not a workout per se, but rather a training technique called ‘‘Tempo contrast’’. Do a search for it and you’ll find some info.
Thib,
Is the glycine in the pwo drink ABSOLUTELY necessary? I find that I can stomach A LOT of glutamine at one time but even 5g of glycine and i’m ready to go to sleep 10 minutes later. Thanks.
[quote]cpcloud wrote:
Thib,
Is the glycine in the pwo drink ABSOLUTELY necessary? I find that I can stomach A LOT of glutamine at one time but even 5g of glycine and i’m ready to go to sleep 10 minutes later. Thanks.[/quote]
Which indicates that it’s effective! Glycine is a neural relaxant which in turns lowers cortisol. Is it absolutely necessary? No, will it help? Yes!
When following a targeted carbs approach, what would be the upper limit in the post-workout shake? The reason I ask is my speed/strength workouts last for up to 2 hours of high intensity work.
Do you advocate Poliquin’s approach of up to 1g/lb for someone who has this training load, is under 10% fat and trying to gain size and strength?
Thanks for all the help and best wishes as always,
In terms of horizontal and vertical pushing and pulling, do you feel certain exercises should be as close to a 1:1 ration as possible with respect to the weight moved, such as bench presses and rows? I realize we want “balance” between opposing muscle groups, but I’ve also often wondered how people came up with the ratios they did for exercises with different mechanics and leverages.
It would be great to get your take on balance any appropriate exercise pairings and ratios between those pairings.[/quote]
The thing is that each individual has specific biomechanics. Some individuals are built for pushing others for pulling, and yet some others are structurally built to be equally efficient at both.
For example I have short arms, especially short upper arms (and proportionally longer lower arm) so I’m built to push, but pulling will always be harder for me due to a mechanical disadvantage. So my pulling and pushing muscles could be ‘‘balanced’’ yet I’ll still be proportionally stronger in pushing movements.
When following a targeted carbs approach, what would be the upper limit in the post-workout shake? The reason I ask is my speed/strength workouts last for up to 2 hours of high intensity work.
Do you advocate Poliquin’s approach of up to 1g/lb for someone who has this training load, is under 10% fat and trying to gain size and strength?
Thanks for all the help and best wishes as always,
James[/quote]
1g per pound is the most that I would recommend, but I always suggest gradually increasing carbs to find the optimal individual amount.
Hey CT I saw in one of the t-cells that you recommended androgen excellence and Alpha Male to someone for purposes of natural testosterone boosting. You also recommended some supplements for cortisol and insulin. I was just wondering why you chose these 2 testosterone boosting supplements instead of the full list that CP recommends?
I began implementing your Metabolic Pairings this week and let’s just say that I’m still trying to catch my breath from yesterday’s workout! One question: Are these pairings to be used in the place of ESW, lifting or both? (Just wondering if replacing either of the usual parts of training has advantages over the other during the week, i.e. lifting + Metabolic Pairings or ESW + Metabolic Pairings.)
Hi Christian, I’ve been reading T-Nation now for a few months and can easily say that it’s the most informative site of it’s kind i’ve ever found! I’ve been training for about 17 years now and I wanted to try a new approach which cycles a week of high intensity/superset exercises in week 1 with a week of power oriented compound movements…instead of the same ole 3 on 1 off regime.
My question is…I have a ‘pool’ of exercises I’ve identified for my power week, but I’m not sure how to break them down. Should I do a 2 day split or a three day split? Perhaps you could help me select the exercises…here’s my list…
Hey Coach,
I have a nutrition question / challenge for you…
I’m training in preperation for the Police Academy. My training consists of 3 days a week of weights and Calisthenics, with 2 days of running. I can get into specifics if you need me to.
I’m 5-9, 185lbs and really can’t afford to lose too much weight, especially muscle mass.
I think I have the physical plan nailed, although I would apprectiate any advice you have on that end as well. I really want to nail down my diet so I can be healthy and strong when the academy starts. I’m guessing we are looking at a time frame of anywhere between 4-8 months.
As Iv’e mentioned, Iv’e een dieting lately using a ketogenic diet. Over the last few weeks I have been slowly adding cardio, changing diet etc. Current training is 3 heavy days and 2 metabolic days.
As of this past week I dropped to fats to 80g and increase protein slightly to about 380-390g on metabolic days and non-workout days(No PWO shake, so less protein).
And heavy days kept it the same at 100g fats and about 375g protein. I have also been doing cardio after very session, which I also increase by 5 mins each session this week…Funny thing is, that I am HEAVIER than days last week thus far, rather than droppign weight(I weigh myself every day).
I did however include a cheat meal last Sunday, but I usually drop that water/carb weight a few days after.
Now I should make mention that I dont feel fatter…I still feel/look like Im getting leaner…Just a query about the weight gain? or should I say lack in weight reduction.
I should make mention that I just started the new phase of workouts, this been my second week, with wave loading parameters on the heavy days…and the metabolic pairing.
When following a targeted carbs approach, what would be the upper limit in the post-workout shake? The reason I ask is my speed/strength workouts last for up to 2 hours of high intensity work.
Do you advocate Poliquin’s approach of up to 1g/lb for someone who has this training load, is under 10% fat and trying to gain size and strength?
Thanks for all the help and best wishes as always,
James
1g per pound is the most that I would recommend, but I always suggest gradually increasing carbs to find the optimal individual amount.[/quote]
[quote]Christian Thibaudeau wrote:
cpcloud wrote:
Thib,
Is the glycine in the pwo drink ABSOLUTELY necessary? I find that I can stomach A LOT of glutamine at one time but even 5g of glycine and i’m ready to go to sleep 10 minutes later. Thanks.
Which indicates that it’s effective! Glycine is a neural relaxant which in turns lowers cortisol. Is it absolutely necessary? No, will it help? Yes! [/quote]
I am so glad to read this… I get tired too!!!.. and I am up to the full .1grams of glycine. Coach, like you always say, nothing works for ever… so the .3, .2, .1 whey, glut, glyc protocol… how often should one cycle on and off that?
until one reaches their body fat goal? does it matter that i like to have fruit or sweet potatos for pwo every 7th to 10th workout?
Hey guys, may not be the best place for this, but does Thib have a load/deload creatine strategy he likes? I cant seem to find anything on a search. Thanks in advance, I just dont want to get blacklisted for redundant/stupid questions.
