Thib's Q&A

Training
2341

[quote]In Pro Form wrote:
Thib,

I enjoyed your latest article on program dominance, but after reading the volume dominance recommendations they seemed to contradict your approach in the HSS program. For the HSS program you recommend a high number of sets per muscle group while also utilizing supersets and special techniques even during the intensification phases, however in your latest article you state:

“Lastly, when you’re using a high-volume approach, you shouldn’t use intensive techniques such as drop sets, supersets, and the like. This is sure to put even the freakiest genetic phenom in a state of under-recovery and stagnation.”

Have your philosophies regarding volume training changed since HSS, and if so how would you change HSS?

Would these volume dominance recommendations change according to somotype and would these also change the approach taken when using HSS?
[/quote]

I do not consider HSS a high-volume workout. It includes between 9 and 12 work sets per muscle-group (3-5 for the heavy exercise, 3 supersets, 3-4 sets of the special exercise … I do not count the 100 reps set as a ‘‘set’’ because it is actually a restorative technique to initiate the recovery process).

High volume, to me, is AT LEAST 16 sets per muscle-group. but more often around 20 sets.

2342

[quote]cybersystem wrote:
Hi Coach,
I’ve been working out for about one year now. I always did a body-split (mon: chest/back, tues: lower-body, thu: shoulders, fri: biceps/triceps) program and went from 154 lbs to 176 lbs at 6’ 2" and body fat at around 12% all the time… now i found T-Nation and learned so much new stuff that i’m pretty overwhelmed… my goal for the next 6 to 9 months at least is gaining muscles only, would you suggest to continue with a body-split program and if so which one?
Thanks a lot![/quote]

The thing that I find funny is that the actual split you use is probably the LEAST important element of designing a program. The only ‘purpose’ of a split is to divide the weekly workload to optimize performance and recovery.

Other elements such as exercise selection, volume, intensity zone and training techniques are MUCH more important than the split.

Read my article series ‘‘How to design a damn good program’’ and start from there.

2343

Thib,

I’ve read your great articles on “easy-hard gainers”,
I have a few questions:

  1. defining an EHG : long limbs - what limbs are considered long?
    shoulder/waist ratio - can he (an EHG) have narrow shoulder and hip bone structure (ectomorphish), but due to athletic lat and upper back development considered a “high shoulder/waist ratio” guy (because you can say it’s easy to have one when you have very thin waist)

  2. did you observe specific muscle dominance characteristic to EHGs ?

  3. did your training methods change much, anything new to add regarding the type of training for EHGs ?

2344

[quote]labikes wrote:
Coach: I read somewhere that when on a low carb diet the body recognizes all fats as the same, is this true in regards to body composition?[/quote]

Thank you very much for clearing that up for me coach.

2345

Hey Christian, I posted this question a week ago in your last monday article regarding “control days”. Question is as follows:

Nice read, especially the “control day” part arouse my interest.

Generally Monday would be the perfect day for me to begin with a “control day”. However, Monday is a weightlifting day for me most of the time. (I have no fixed days)

The article says that one should perform Cardio.
Is it nevertheless okay to work out on a “control day” ? My glycogen stores should be full after the weekend, so I guess I wont be weak (I tried the AD and only after a few days of LC first “problems” arose.)

Moreover, won’t the workout deplete the stores and make the following days even more anabolic ?

Or should I follow the rule “Monday or Tuesday, choose the day you’re not doing your workout.”

What is more important: fixed days for control days (with or without weights) or flexible days without training ?

Thx

2346

Would two scoops of Surge during/post WO be a bad idea if I’m on a low carb diet for fat loss. The only other carbs I’m eating are from protein powders and nuts. With everything I believe I’m still under 100 grams a day.

2347

hey thib, from your supplements for newbies article is there anything you would change about the protocol if you wrote it now?

2348

CT…question regarding your poliquins insulin protocol experience…

did you change the way you normally eat?
were you in a large calorie deficit?
did you do any extra calorie burning work?

should i try these supplements seperately to see how each would individually affect me?

thanks

2349

Hi Coach,HS100 can to turn a High-Volume approach?How?Thx

2350

[quote]RFD381 wrote:
CT…question regarding your poliquins insulin protocol experience…

did you change the way you normally eat?
were you in a large calorie deficit?
did you do any extra calorie burning work?

should i try these supplements seperately to see how each would individually affect me?

thanks[/quote]

The thing is that this is all mentioned in my insulin protocol thread.

2351

hi
i also want to hit HSS-100
but i am afraid that training each muscle group once a week would not be enough (too much rest) ?
because i am really eager to start but i am concerned about this

2352

Coach,

I am a longtime fan and I typically search the archive of answers, but I had specific questions about my squats that I hope are not too meandering. I am a big believer in squatting ATG and traditionally have used a high bar OL style with OL shoes.

This style does seem counter to being the best for my body style as I am 6’5, with a very long torso, short femurs and long tibias in relation to my height. I am sure you are thinking it is a wonder that squatting is by far my favorite movement.

I know you also believe in squatting low, but thought I remember an article pointing out that in a very deep snatch position, the knee could begin to torque unecessarily from the pull of the lower and upper leg muscles.

How low is too low while still being good depth? I do have a 20 year-old partial tear in my acl and although it healed without surgery and is real strong, I always have it in the back of my head that the slight extra mobility in that knee could lead to a meniscus tear (though I have done plenty to abuse it with no worries over the years).

Also, with such long tibias, would my knees being further over my toes (I have always squatted with a positive shin angle) be a concern?

Lastly, I read that a good drill to test and increase ankle mobility is to squat down in a deep, good arch squat posture and see if you can maintain balance without holding on to the power rack.

I can do a good, very deep goblet squat and deep OL squat (slight lean, chest out, natural arch) in ATG without holding and falling back.

However, I cannot hold a completely upright front squat position without holding on (or the weight counter balancing) despite what I thought was good ankle and hip mobility. Is there a limit to how good one can get their ankle mobility to accompish this?

Currently I front squat once a week and back OL style once a week, not on the same day. I have never been able to PL squat well, perhaps my torso length.

Sorry for the length of my questions, I do not post often, but possess a true passion for squatting bordering on obsession.

Thanks!

2353

[quote]Christian Thibaudeau wrote:
RFD381 wrote:
CT…question regarding your poliquins insulin protocol experience…

did you change the way you normally eat?
were you in a large calorie deficit?
did you do any extra calorie burning work?

should i try these supplements seperately to see how each would individually affect me?

thanks

The thing is that this is all mentioned in my insulin protocol thread.[/quote]

Hey Thib. I just started the insulin protocol today. Taking insulinomics, fenuplex, and betaine HCL with meals. But for the past week and half, I’ve been doing the apple cider vinegar and cinnamon.

Amazingly, I’ve noticed some positive changes from that already. Good idea to continue with the ACV and cinnamon while doing the insulin protocol? Or best to alternate and go back to that after I’m finished the insulin protocol?

Thanks,

Justin

2354

CT,
Which saturated fats are not bad for insulin sensitivity? Thanks.

Also, do you find that there is a difference in fat loss when an individual consumes dairy (cottage cheese, heavy cream, protein shakes) while also consuming <20g carbs per day?

2355

What are your thoughts on edamame while on a low carb diet? Its green, has 21 grams of protein for the servings I see.
But its got 27 grams of carbs and is soy I guess.

2356

[quote]cpcloud wrote:
CT,
Which saturated fats are not bad for insulin sensitivity? Thanks.[/quote]

Coconut oil

2357

One last question, Thib. What do you think about BCAAs, glutamine, and creatine in between meals while dieting? Like on Berardi’s Get Shredded [except with glutamine]. Any reason to be concerned about too much of an insulin response.

I’ve done this before and it’s seemed to work great. But I don’t want to do anything to counteract the insulin protocol. Thanks.

2358

[quote]jsbrook wrote:
One last question, Thib. What do you think about BCAAs, glutamine, and creatine in between meals while dieting? Like on Berardi’s Get Shredded [except with glutamine].

Any reason to be concerned about too much of an insulin response. I’ve done this before and it’s seemed to work great. But I don’t want to do anything to counteract the insulin protocol. Thanks.[/quote]

No problem with creatine but the BCAAs, especially leucine, can raise insulin.

2359

[quote]Christian Thibaudeau wrote:
jsbrook wrote:
One last question, Thib. What do you think about BCAAs, glutamine, and creatine in between meals while dieting? Like on Berardi’s Get Shredded [except with glutamine]. Any reason to be concerned about too much of an insulin response. I’ve done this before and it’s seemed to work great. But I don’t want to do anything to counteract the insulin protocol. Thanks.

No problem with creatine but the BCAAs, especially leucine, can raise insulin.

[/quote]

Ok. Thanks. I’ll skip them for now.

2360

[quote]jsbrook wrote:
Christian Thibaudeau wrote:
RFD381 wrote:
CT…question regarding your poliquins insulin protocol experience…

did you change the way you normally eat?
were you in a large calorie deficit?
did you do any extra calorie burning work?

should i try these supplements seperately to see how each would individually affect me?

thanks

The thing is that this is all mentioned in my insulin protocol thread.

Hey Thib. I just started the insulin protocol today. Taking insulinomics, fenuplex, and betaine HCL with meals. But for the past week and half, I’ve been doing the apple cider vinegar and cinnamon.

Amazingly, I’ve noticed some positive changes from that already. Good idea to continue with the ACV and cinnamon while doing the insulin protocol? Or best to alternate and go back to that after I’m finished the insulin protocol?

Thanks,

Justin[/quote]

Keep them in. The protocol that really require supplement cycling are the test, estro and cortisol protocols. The insulin one can be maintained for a long time. Actually, many of the sups for insulin sensitivity become more effective over time.