Thib's Q&A

Training
2381

Hey CT,

About a year ago someone asked you a question about your recommendations for the best way an ectomorph should train when looking to gain muscle (optimal frequency, volume, etc.).

Your answer was that you had some kind of ecto article coming soon that would answer all of this and more.

I did my best searching T-Nation, but I couldn’t find anything that looked like the article you described.

I was just just wondering if this article ever came out yet, and if not, if it would be coming out any time soon?

Thanks.

2382

Coach,

I was wondering about the regressing ketogenic diet in your latest article. Are veggies permitted or will they hinder you from keeping under 20g carbs or will their carbs not affect you getting into ketosis?

I have a lot more reading to do but how much if any cardio do you need? I know it should be low intensity except maybe the day after your carb day.

Thanks
Robb

2383

Thib,

I was hoping to get your insight on my dad’s diet situation. For the past several months, he has been using a very low carb eating approach and consumes < 50g daily.

The majority of his meals consist of lean protein sources, “smart” fats, and fibrous vegetables. However, he has yet to get involved in any sort of exercise regimen.

My question is this: Would it be beneficial either psychologically, physiologically, or even both if he added in a higher carb day every so often?

Or would such a day be unnecessary and possibly even counterproductive to his body composition given his current lack of training? If such a day is a good idea, I’d be curious as to how I could work with him to get an idea of how frequently or infrequently to include a higher carb day and how to find the optimal amount for such a day.

We would be grateful for any assistance that you could provide on this front. As always, thank you for your time, coach.

2384

[quote]Christian Thibaudeau wrote:
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.

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.

excellent thanks

2385

[quote]in10 wrote:
Hey CT,

About a year ago someone asked you a question about your recommendations for the best way an ectomorph should train when looking to gain muscle (optimal frequency, volume, etc.).

Your answer was that you had some kind of ecto article coming soon that would answer all of this and more.

I did my best searching T-Nation, but I couldn’t find anything that looked like the article you described.

I was just just wondering if this article ever came out yet, and if not, if it would be coming out any time soon?

Thanks.[/quote]

You may want to check out USCTrojan’s Physique clinic threads. Here is the one between him and CT. Do a lookup for USC’s very entertaining and informative log thread. The two together provide a lot of CT’s ecto strategies and the reasoning behind them.

http://www.T-Nation.com/readPhysClin.do?id=1859240

2386

Coach,

I wrote this on the actual article post itself, but one of the posters mentioned that posts would be better sent here. Hopefully you wont take this as a double post, its the first in the locker room.

Regarding the five elements of any good training program outlined in this article, would it be a good idea to rotate the focus for each of these over the course of a year.

For example do 6-8 weeks where you focus on just one element. If so, what would be the best way to order them. I’m thinking:

Volume 6-8 weeks
Intensity 6-8
Density 6-8wks
Intensiveness 6-8 wks
Frequency 6-8 wks

Would some elements be better suited for shorter durations (intensiveness)?

Thanks for another great Monday.

2387

Hey Thib,

Having an issue.
I am a disabled athlete and I am in adaptive rowing.

My problem is in my sport I need to be very strong but as light as possible.
My problem is also when I train I get huge fast and I need to stay relatively lighter.

Is diet my only option? Can you give me an idea of volume as to keeping my strength endurance?
Thanks coach so much.
Peter

2388

  1. Dominances where he nervous system is more involved cannot be sustained for as long. Most should stick to 4 week blocks when using a phase based on intensity and intensiveness.

  2. Density can be maintained for longer… up to 6-8 weeks, although I would still change the routine every 3-4 weeks… for example you can stick to a density-dominant phase for 6 weeks, but change the exercises or methods after 3 weeks.

  3. The capacity to maintain a volume-dominant program depends on the individual’s work capacity, his ability to recover and his nutritional status. In most people it can be maintained for anywhere from 4 to 8 weeks.

  4. Frequency-dominant workouts, when planned properly, can be maintained for a relatively long period of time. However the slightest excess in volume and intensity will quickly reduce the time you can stay on a program.

  5. Avoid planning two phases in a row where the nervous system is working hard (e.g. intensity followed by intensiveness).

  6. Just because there are 5 types of program dominances DOESN’T MEAN THAT YOU SHOULD USE ALL 5. Some of these dominance will work well for you, some wont. Stick to what works.

  7. Unless you are an athlete planning on peaking at a certain date, I do not like planning too long in advance; you never know what could happen.

[quote]cally wrote:
Coach,

I wrote this on the actual article post itself, but one of the posters mentioned that posts would be better sent here. Hopefully you wont take this as a double post, its the first in the locker room.

Regarding the five elements of any good training program outlined in this article, would it be a good idea to rotate the focus for each of these over the course of a year. For example do 6-8 weeks where you focus on just one element. If so, what would be the best way to order them. I’m thinking:

Volume 6-8 weeks
Intensity 6-8
Density 6-8wks
Intensiveness 6-8 wks
Frequency 6-8 wks

Would some elements be better suited for shorter durations (intensiveness)?

Thanks for another great Monday. [/quote]

2389

Coach.

  1. What do you think of 2 protein shakes a day on a low carb diet (aside from post workout). One is with breakfast, the other is 2 scoops whey to replace a meal. (time crunch with school)

  2. This brings me to one other question. I would skip the first shake but I hear u need 30+ grams in the morning since the first 30 go towards somthing else.

Reason I ask is I hear shakes cause on insulin spike and while doing low carb its a bad idea.

2390

Hello Thibs. Looking for advice on a program I’ve designed according to the principles espoused in your “How to design a Damn Good Program” articles. Just gonna throw up what I’ve got and ask for some suggestions on how to improve it.

Day 1: Chest/Back
Day 2: Recovery (Some steady state Cardio)
Day 3: Biceps/Triceps
Day 4: Quads/Hamstrings
Day 5: Recovery (Some steady state Cardio)
Day 6: Anterior and lateral delts/Rear delts (Some steady state Cardio)
Day 7: Recovery

Session 1; Chest and Back:

A1:Bench Press
60 seconds of rest
A2: Chin ups, weighted
60 seconds of rest.
4 sets of 6-8 reps.

B1: Incline Dumbbell presses
45 secs rest
B2: One Arm Dumbbell rows
45 secs rest
4 sets of 12-15 reps.

C1: Pec deck flyes?
30 secs rest
C2: Bent over Rear delt raises
30 secs rest
3 sets of 16-20 reps.

Session 2; Biceps and Triceps:

A1:Standing Barbell Curls
60 secs rest
A2:Weighted dips.
60 secs rest.
4 sets of 6-8.

B1: Hammer Curl
45 secs rest
B2: Decline Barbell extensions
45 secs rest
4 sets of 12-15 reps.

C1: Constant Tension Alternate Curls
30 secs rest.
C2: Overhead Triceps Extension
30 secs rest
3 sets of 16-20 reps.

Looking for more variety here. Suggestions?

Session 3; Quads and Hamstrings.

Power Cleans, 5 Sets of 3 reps.

A1: Squats
75 secs rest
A2 Stiff legged deadlifts
75 secs rest.
4 sets of 6-8 reps.

B1: Lunges
45 secs rest
B2:Good Mornings
45 secs rest
3 sets of 12-15 reps.

C1: Leg extensions
30 secs rest
C2: Leg Curls?
30 secs rest.
3 sets of 16-20 reps.

Session 4: Shoulders:
Push Press, 4 Sets of 5 reps.

Alternating Dumbbell shoulder presses 4 sets of 12-15

Lateral Raises, 3 sets of 16-20 reps.

Weight and progression: I want to pyramid up to a heavy, all out, last set. Taking the Stiff Legged Deadlift as an example, the work sets might go something like this: 120kgx6,125kgx6,130kgx6,135kgx8. When I can get the last set for the maximum amount of prescribed reps, I up the weight. Depending on the excercise I’d up it 10 pounds(Squats, Deadlifts and such,), 5 pounds(Bench Press, Chin-ups) or 2 pounds(Curls and the like)

There it is. Aside from pointing out any flaws that you might see, I’m also interested in advice on a few points.
-First of all, where should I fit in Conventional Deadlifts? Can I put them on back day?
-What other exercises besides leg curls could I do to train the knee flexion function of the hamstrings? I don’t like leg curls, but I don’t know any other good similar exercises. GHRs I suppose, but I can’t do those for high reps.
-Should Squats be done in a straight set as opposed to alternating them with something else? I mean, it’s a really taxing exercise.

I’d also be interested in tips on how a FFB should bulk without packing on fat. I’m coming off a cutting phase where I lost 40 pounds. Obviously I don’t want them back. Tips?

Thank you for your time.

2391

[quote]moofs wrote:

  1. This brings me to one other question. I would skip the first shake but I hear u need 30+ grams in the morning since the first 30 go towards somthing else.[/quote]

The first 30g goes to the immune system. Having a shake with breakfast is fine.

[quote]moofs wrote:
Reason I ask is I hear shakes cause on insulin spike and while doing low carb its a bad idea. [/quote]

You are REALLY splitting hairs with this. Whey protein is around 30-50% as insulinemic as carbs, basically a 22-30g serving of whey protein will lead to a similar insulin response as to 7-15g of carbs. This is really insignificant. Plus, if you are consuming a low-carbs breakfast (which probably has some fat and veggies) the insulin response will be even lower since both these elements will slow down the absorption of the protein.

The daily shake could be a bit more problematic (albeit I still feel that it is insignificant) but simply have a serving of green veggies with it and there will be no problem.

2392

CT what do you think about doing front squats and deadlifts in the same workout?

2393

[quote]Christian Thibaudeau wrote:
moofs wrote:

  1. This brings me to one other question. I would skip the first shake but I hear u need 30+ grams in the morning since the first 30 go towards somthing else.

The first 30g goes to the immune system. Having a shake with breakfast is fine.

moofs wrote:
Reason I ask is I hear shakes cause on insulin spike and while doing low carb its a bad idea.

You are REALLY splitting hairs with this. Whey protein is around 30-50% as insulinemic as carbs, basically a 22-30g serving of whey protein will lead to a similar insulin response as to 7-15g of carbs. This is really insignificant. Plus, if you are consuming a low-carbs breakfast (which probably has some fat and veggies) the insulin response will be even lower since both these elements will slow down the absorption of the protein.

The daily shake could be a bit more problematic (albeit I still feel that it is insignificant) but simply have a serving of green veggies with it and there will be no problem.

[/quote]

Thanks coach that clears a lot up!

2394

[quote]crod266 wrote:
CT what do you think about doing front squats and deadlifts in the same workout?[/quote]

It depends on the volume and intensity used for both. If both are used in the same workout, little else should be done on that day … lunges for high reps could be added.

A lot of people will freak out when reading question, and my answer (yes you can do both if you are smart about it). But as an olympic lifter each workout included:

  • 1 snatch variation
  • 1 clean & jerk, clean or jerk variation
  • 1 deadlift or pull variation
  • 1 squat variation

And this is common of all Olympic lifters.

Now, I DO NOT recommend that structure to you. Understand that this is done under close supervision of physical state and used very frequent deloading periods and easy workouts to avoid overstress.

2395

[quote]Gaius Octavius wrote:
Hello Thibs. Looking for advice on a program I’ve designed according to the principles espoused in your “How to design a Damn Good Program” articles. Just gonna throw up what I’ve got and ask for some suggestions on how to improve it.

Day 1: Chest/Back
Day 2: Recovery (Some steady state Cardio)
Day 3: Biceps/Triceps
Day 4: Quads/Hamstrings
Day 5: Recovery (Some steady state Cardio)
Day 6: Anterior and lateral delts/Rear delts (Some steady state Cardio)
Day 7: Recovery

Session 1; Chest and Back:

A1:Bench Press
60 seconds of rest
A2: Chin ups, weighted
60 seconds of rest.
4 sets of 6-8 reps.

B1: Incline Dumbbell presses
45 secs rest
B2: One Arm Dumbbell rows
45 secs rest
4 sets of 12-15 reps.

C1: Pec deck flyes?
30 secs rest
C2: Bent over Rear delt raises
30 secs rest
3 sets of 16-20 reps.

Session 2; Biceps and Triceps:

A1:Standing Barbell Curls
60 secs rest
A2:Weighted dips.
60 secs rest.
4 sets of 6-8.

B1: Hammer Curl
45 secs rest
B2: Decline Barbell extensions
45 secs rest
4 sets of 12-15 reps.

C1: Constant Tension Alternate Curls
30 secs rest.
C2: Overhead Triceps Extension
30 secs rest
3 sets of 16-20 reps.

Looking for more variety here. Suggestions?

Session 3; Quads and Hamstrings.

Power Cleans, 5 Sets of 3 reps.

A1: Squats
75 secs rest
A2 Stiff legged deadlifts
75 secs rest.
4 sets of 6-8 reps.

B1: Lunges
45 secs rest
B2:Good Mornings
45 secs rest
3 sets of 12-15 reps.

C1: Leg extensions
30 secs rest
C2: Leg Curls?
30 secs rest.
3 sets of 16-20 reps.

Session 4: Shoulders:
Push Press, 4 Sets of 5 reps.

Alternating Dumbbell shoulder presses 4 sets of 12-15

Lateral Raises, 3 sets of 16-20 reps.

Weight and progression: I want to pyramid up to a heavy, all out, last set. Taking the Stiff Legged Deadlift as an example, the work sets might go something like this: 120kgx6,125kgx6,130kgx6,135kgx8. When I can get the last set for the maximum amount of prescribed reps, I up the weight. Depending on the excercise I’d up it 10 pounds(Squats, Deadlifts and such,), 5 pounds(Bench Press, Chin-ups) or 2 pounds(Curls and the like)

There it is. Aside from pointing out any flaws that you might see, I’m also interested in advice on a few points.
-First of all, where should I fit in Conventional Deadlifts? Can I put them on back day?
-What other exercises besides leg curls could I do to train the knee flexion function of the hamstrings? I don’t like leg curls, but I don’t know any other good similar exercises. GHRs I suppose, but I can’t do those for high reps.
-Should Squats be done in a straight set as opposed to alternating them with something else? I mean, it’s a really taxing exercise.

I’d also be interested in tips on how a FFB should bulk without packing on fat. I’m coming off a cutting phase where I lost 40 pounds. Obviously I don’t want them back. Tips?

Thank you for your time.

[/quote]

wouldn’t do that if I were you. It takes more time to analyze a program than it does to make one up. Thib doesn’t have time to do that. Plus, do you think its fair to his paying customers?

2396

Hello Thibs i have a very short question to ask you.

I have replaced the lactate inducing workouts with metabolic pairings (and doing cardio after). However, the dumbbell swings have been giving me some rotaitor problems. Do you have any variations to replace the swings?

2397

Hello coach,

what do you think of supplementing with Carnitine in a fat loss phase?

Thanks in advance

2398

[quote]NeelyDan wrote:
did you just really ask the guy how to make mustard? lol[/quote]

You know, sometimes I come to the Authors’ forums just to see some of the wacky questions that get asked. CT seems to get the best (or worst) of them. CT is a smart guy, but I wouldn’t waste the man’s time with mustard recipes.

CT, here’s a metabolic pairing I did that combines a complex and a kettlebell (or dumbbell) swing. I realize that it doesn’t quite follow your template for metabolic pairings, but I found it useful for what I’m trying to accomplish. Hope you can use it or feel free to tell me that it sucks.

Complex based on Javorek’s Barbell Complex # 1. Do 6 reps of each:

Upright row Snatch
Front squat to push press aka thruster
Good morning
Bent over row

Immediately after do 10 swings with each arm using a 24 kg kettlebell.

2399

hey coach hows everything been going lately?

I have a quick question if you don;t mind. My main goal is relative strength, and I really do not care whether i get added hypertrophy or not as long as i get stronger for my weight.I was wondering,is taking Surge and bcaa’s necessary if I do not necessarily care about hypertrophy?

Would something just like Grow! be alright as I just lift heavy with lower volume and high intensity. I do take Power Drive post workout and Flameout though. Thanks!

2400

[quote]Christian Thibaudeau wrote:
crod266 wrote:
CT what do you think about doing front squats and deadlifts in the same workout?

It depends on the volume and intensity used for both. If both are used in the same workout, little else should be done on that day … lunges for high reps could be added.

A lot of people will freak out when reading question, and my answer (yes you can do both if you are smart about it). But as an olympic lifter each workout included:

  • 1 snatch variation
  • 1 clean & jerk, clean or jerk variation
  • 1 deadlift or pull variation
  • 1 squat variation

And this is common of all Olympic lifters.

Now, I DO NOT recommend that structure to you. Understand that this is done under close supervision of physical state and used very frequent deloading periods and easy workouts to avoid overstress.[/quote]

ok thanks coach yea i can tell it might be too much to handle