Thib's Q&A

Training
2361

[quote]Christian Thibaudeau wrote:
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

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.[/quote]

Ok, great. It really is amazing. I’m probably about 12% right now (after a layoff due to injury and then a less than ideal diet while studying for the Bar and a post-Bar 5 week vacation).

But after only 1 1/2 weeks of doing the ACV and cinnamon protocol while dieting, my stomach is noticeably leaner than it’s ever been at the bodyfat percentage. I never would’ve thunk it.

2362

CT,

Your take on how ectomorphs should train is very interesting, especially since not many coaches write about this body outside of the HIT guys. I was wondering which of your programs would be suitable for a true ectomorph looking to gain size? Would HSS be to demanding?

Also, how do your diet recommendations change for an ectomorph? What is the best approach for mass gain? What is the best approach for fat loss?

I would think each type of diet, mass gain or fat loss, would have to be different than what you normally recommend for endos/mesos.

2363

Thib,

Would you consider “Zercher-style” lifts inferior lower body exercises due to the increased stability demands and lower loads(for the legs, that is) used relative to other possible selections?

Do you feel they might still have value for bodybuilders or would the potential applications be better suited for a sporting athlete’s training if such style lifts are used at all?

And I have one last question on a related note. While such a selection might be deemed less than optimal in terms of lower body strength and/or muscular development, would an exercise such as a “Zercher-style” step-up using a sandbag as the means of resistance be useful as a core stability exercise? Or do you feel it would just be adding unnecessary volume to the lower body for a task(core stability) that could be accomplished through other more direct means?

Thanks for your time, coach.

2364

CT,

When it comes to lifting a weight as fast as possible while still under control to create more tension and activate more MU’s versus allowing momentum to take over a lift so that the muscle itself ends up being under less tension than it otherwise would be, is the latter really only an issue if the exercise in question is either improperly loaded (e.g. too light for the intended purpose) or form is particularly sloppy (for example, excessive body English)?

2365

1RM-What do you think about the effectiveness with small increments in progressive resistance exercises and traditional progressive resistance increasing the number of repetitions at a Costant-Load?Thx

2366

[quote]AtleticoMadrid wrote:
CT,

When it comes to lifting a weight as fast as possible while still under control to create more tension and activate more MU’s versus allowing momentum to take over a lift so that the muscle itself ends up being under less tension than it otherwise would be, is the latter really only an issue if the exercise in question is either improperly loaded (e.g. too light for the intended purpose) or form is particularly sloppy (for example, excessive body English)?

[/quote]

No, some movements by nature require the use of momentum. For example the power clean and power snatch; in these movements, the use of momentum is actually proper form.

2367

[quote]Reg Dunlop wrote:
Thib,

Would you consider “Zercher-style” lifts inferior lower body exercises due to the increased stability demands and lower loads(for the legs, that is) used relative to other possible selections?

Do you feel they might still have value for bodybuilders or would the potential applications be better suited for a sporting athlete’s training if such style lifts are used at all?

And I have one last question on a related note. While such a selection might be deemed less than optimal in terms of lower body strength and/or muscular development, would an exercise such as a “Zercher-style” step-up using a sandbag as the means of resistance be useful as a core stability exercise? Or do you feel it would just be adding unnecessary volume to the lower body for a task(core stability) that could be accomplished through other more direct means?

Thanks for your time, coach.
[/quote]

I don’t hate Zercher lifts, although I recommend using them sparingly. IMHO they’re kinda like the one-arm snatch: a movement that a lot of people do because it looks cool and inventive!!!

The truth is though, that there is some value to Zercher lifts, especially with it comes to strengthening the trunk. I see them as rather limited because at one point you will be limited by the amount of weight you can safely hold in the crook of your arms.

I see no reason why to include such lifts in the training of bodybuilders; however they have some value to the fighter (especially wrestlers, grapplers, judo players, etc.), defensive football players and strongmen competitors.

2368

Thibs,

What is the dietary strategy to lean out the carb-tolerant individual above 15% BF (low subscapularis in relation to other measures)? These individuals often do pretty poorly on low carb… what is the best way to keep them compliant and still leaning out?

2369

[quote]ksommer wrote:
Thibs,

What is the dietary strategy to lean out the carb-tolerant individual above 15% BF (low subscapularis in relation to other measures)? These individuals often do pretty poorly on low carb… what is the best way to keep them compliant and still leaning out?[/quote]

  • Carbs post-workout (around 0.5g per pound)
  • Carbs 90 minutes post-workout/meal after the shake (around 0.25g per pound)
  • Chicken/Turkey/Fish/Wild meat/Eggs and veggies for the other meals, shooting for 1.5g of protein per pound and around 0.5g of fat per pound.
  • Adjust from there depending on progression.
2370

What’s REGRESSIVE Ketogenic Diet?

2371

Coach Thib,

I am considering exploring different career avenues and because of my passion for training, I was looking at getting a personal training certification. Do you have any recommendations as to which one(s) is the most respected or revered? I don’t want to be the standard commercial gym personal trainer. Thank you.

2372

[quote]Christian Thibaudeau wrote:
ksommer wrote:
Thibs,

What is the dietary strategy to lean out the carb-tolerant individual above 15% BF (low subscapularis in relation to other measures)? These individuals often do pretty poorly on low carb… what is the best way to keep them compliant and still leaning out?

  • Carbs post-workout (around 0.5g per pound)
  • Carbs 90 minutes post-workout/meal after the shake (around 0.25g per pound)
  • Chicken/Turkey/Fish/Wild meat/Eggs and veggies for the other meals, shooting for 1.5g of protein per pound and around 0.5g of fat per pound.
  • Adjust from there depending on progression.[/quote]

Coach, and what about some carbs for breakfast?

2373

Coach,

When in a gaining mass phase, would using leucine, about 3-5 grams p/meal be beneficial, increasing protein synthesis? Leucine also stimulates insulin, so maybe it would be best to miss it before bed, to avoid getting fat (I am confused when it comes to insulin and mass gain/ fat gain). Its anabolic but it can lead to fat gains? Id to understand this better…

Tnhx

2374

Hey Thibs,

I’ve taken up kayaking quite recently and I have a natural ability for it. 3-4 sessions in and I can already beat some of the experienced guys in 200 & 500m sprints.

Anyway, one of the instructors said I could get into competitive races quite soon, so I want to train for it.

I was wondering if you’ve trained anyone for k1 kayaking and/or if you have any ideas for what exercises/training I could do for it.

Here’s an example of one of the races i’m hoping to enter soon, 200m k1 sprints (http://www.youtube.com/...h?v=kchej3XjvYA)

I’ve also been watching the technique of the top canadian kayaker Adam Van Koeverden (- YouTube)

My ultimate goal is to win an olmypic gold medal by 2018 olmypics.

2375

Coach,

What exercises do you recommend for chest development if one cannot do DB or BB bench, because of going to deep and stretching the anterior delt?

I have tried going to 90 degrees but I dont get a good enough stretch or really feel it in my chest.

Thanks

2376

without taking down charles glass, he has version of the lateral raise thats quite interesting. basically its like a thumbs down version. he says it works the head a bit more effectively, in a body builder sense, would you agree, and would it be a good or bad exercise for people with a rotator problem.

also i m attempting to make my own course wholegrain mustard, any recommendations??
i like the stuff and the brand i get is pretty good. its just the seeds, and is loaded with lemon,cider vinegar molassus and chili, its not all mashed up and yellow like most wholegrain mustard, so its useful in cooking.

the reason i want to make my own is that the brand i use it does contain sugar and i wish to stay low carb as possible.
apologies for the 3questions but.
many thanks thibs its been a while i hope things are well.
Niall

2377

did you just really ask the guy how to make mustard? lol

2378

[quote]Player wrote:
Coach,

When in a gaining mass phase, would using leucine, about 3-5 grams p/meal be beneficial, increasing protein synthesis? Leucine also stimulates insulin, so maybe it would be best to miss it before bed, to avoid getting fat (I am confused when it comes to insulin and mass gain/ fat gain). Its anabolic but it can lead to fat gains? Id to understand this better…

Tnhx [/quote]

Here’s the easy answer… gaining fat IS an anabolic process. Anabolism simply means to construct molecules from smaller units; for example building muscle from amino acids, building bones from minerals, building glycogen from glucose, building fat cells from fatty acids.

Well technically insulin is a storage hormone, not a truely anabolic one (although it does contribute to anabolism).

See it this way, insulin is the messenger that tells the storing sites of the body to open up and suck in the nutrients available in the bloodstream.

Now, there are three main ‘‘storing facilities’’: the muscles, fat cells and liver. Now, depending on the situation, insulin sensitivity of the stores and magnitude of the insulin response the nutrients will be sent to each stores in different ratios.

Leucine is anabolic to muscle mass first because it increases insulin production (but 5g will not lead to a large enough response to increase fat storage unless you had 3 big macs for lunch) but also (and mainly) by acting directly on the muscle cell to initiate the muscle-building process.

2379

[quote]NiallC wrote:
without taking down charles glass, he has version of the lateral raise thats quite interesting. basically its like a thumbs down version. he says it works the head a bit more effectively, in a body builder sense, would you agree, and would it be a good or bad exercise for people with a rotator problem.

[/quote]

That exercise is nothing new. It has been around for years. It’s called a pitcher raise.

Read the second portion of one of my earlier article explaining exactly how to modify the lateral raise to change muscle recruitment.

2380

[quote]Christian Thibaudeau wrote:
Player wrote:
Coach,

When in a gaining mass phase, would using leucine, about 3-5 grams p/meal be beneficial, increasing protein synthesis? Leucine also stimulates insulin, so maybe it would be best to miss it before bed, to avoid getting fat (I am confused when it comes to insulin and mass gain/ fat gain). Its anabolic but it can lead to fat gains? Id to understand this better…

Tnhx

Here’s the easy answer… gaining fat IS an anabolic process. Anabolism simply means to construct molecules from smaller units; for example building muscle from amino acids, building bones from minerals, building glycogen from glucose, building fat cells from fatty acids.

Well technically insulin is a storage hormone, not a truely anabolic one (although it does contribute to anabolism).

See it this way, insulin is the messenger that tells the storing sites of the body to open up and suck in the nutrients available in the bloodstream.

Now, there are three main ‘‘storing facilities’’: the muscles, fat cells and liver. Now, depending on the situation, insulin sensitivity of the stores and magnitude of the insulin response the nutrients will be sent to each stores in different ratios.

Leucine is anabolic to muscle mass first because it increases insulin production (but 5g will not lead to a large enough response to increase fat storage unless you had 3 big macs for lunch) but also (and mainly) by acting directly on the muscle cell to initiate the muscle-building process.[/quote]

How is this for a post-workout supplement for somebody at 5’5, 160, 10% bf:

60g Waxy Maize
5g Leucine
10g BCAA

Waxy Maize for glycogen replenishment and together with leucine for a insulin burst, leucine to initiate muscle-building and bcaas as the raw material.

And why do coaches say that you should increase insulin post-workout, with simple carbs and supplements, what is essential about this period?