Coach,
Regarding your metabolic pairings article. How much weight should be used or is this similar to the ‘lactate-inducing sessions’, as in it’s cardio with weights so keep it light?
Thanks
Coach,
Hope all is well.
What’s your opinion on a period of planned overtraining followed by an extended recovery period? The reason I ask is I’m thinking ahead to the holidays and will be away for a week or so.
I read Charles Poliquin’s ‘Super-Accumulation Program’ and I would be very interested in your opinions on the program. Would this be advisable, would you recommend this approach or is it only for use when training and strength levels have reached a plateau?
Thanks in advance for the help and best wishes to you and your family as always.
James
[quote]JJP wrote:
Coach,
Hope all is well.
What’s your opinion on a period of planned overtraining followed by an extended recovery period? The reason I ask is I’m thinking ahead to the holidays and will be away for a week or so.
I read Charles Poliquin’s ‘Super-Accumulation Program’ and I would be very interested in your opinions on the program. Would this be advisable, would you recommend this approach or is it only for use when training and strength levels have reached a plateau?
Thanks in advance for the help and best wishes to you and your family as always.
James[/quote]
It’s a strategy that I’ve been using for years with my clients who have a planned layoff. I used to be trained by Pierre Roy (mentioned by Charles in the article as the guy who was big on planned overtraining) and I can attest that the system works.
[quote]kaleel86 wrote:
Coach,
Regarding your metabolic pairings article. How much weight should be used or is this similar to the ‘lactate-inducing sessions’, as in it’s cardio with weights so keep it light?
Thanks
[/quote]
Do not ‘‘keep it light’’ on purpose… use as much weight as you can while maintaining proper form. But due to the nature of the program it will be hard to use very heavy weights.
[quote]Christian Thibaudeau wrote:
kaleel86 wrote:
Coach,
Regarding your metabolic pairings article. How much weight should be used or is this similar to the ‘lactate-inducing sessions’, as in it’s cardio with weights so keep it light?
Thanks
Do not ‘‘keep it light’’ on purpose… use as much weight as you can while maintaining proper form. But due to the nature of the program it will be hard to use very heavy weights.[/quote]
Okay, so i’ll not treat like the lactate-inducing sessions. I plan on using one of these sessions during my week of which i only have 2 stregth sessions. I assume it’s noo a smart idea to jump straight to 2 sessions?
Thanks again.
Hey Thib,
I have a partial tear of my supra and infraspinatus and a 2-4 partial tear of my labrum. It happened about 1 year ago and my workouts suck. No bench or shoulder press as it will flare up. I really don’t want to do surgery if I can avoid it.
Any routines out there to help me along? I recently was told to have a solid stretch routine, followed by a speed then strenght. Any direction on a workout program will be helpful. Thanks - JIM
[quote]JBG63 wrote:
Hey Thib,
I have a partial tear of my supra and infraspinatus and a 2-4 partial tear of my labrum. It happened about 1 year ago and my workouts suck. No bench or shoulder press as it will flare up. I really don’t want to do surgery if I can avoid it.
Any routines out there to help me along? I recently was told to have a solid stretch routine, followed by a speed then strenght. Any direction on a workout program will be helpful. Thanks - JIM[/quote]
I mentionned it in the past. I do not answer any questions realted to injuries. I feel that it is irresponsible to do so without being able to assess the individual myself.
Coach…
I will be completing your Beast Building series for the 2nd time in about 4 weeks (starting Phase 3 today). I want to do more of a shoulder dominant phase next. I was looking on your personal website this weekend and came across your “Coat Rack to Refrigerator in 8 Weeks” program. The date on the article shows it to be an older program, but I liked the layout. Do you agree this would be a good program to go by…or are your views to this article different today…
Thanks for your time! Your Beast Building series is the best! I have seen tremendous improvement in strength…
Stretch…
Thib,
What’s your view on performing Bent-over barbell rows - full bent and each rep from dead stop or about 45 degree bent and bar not touching the floor ? Explosive (slight cheating and hip support) or very strict?
In my gym I saw some quite strong old-school powerlifters and they all seem to row explosively and usually from a dead stop.
I am going to be using your metabolic pairings for my fat loss training. I will be starting with 1 day a week but then go to 2 times a week. My question is about shoulder work on my regular lifting days. Since there is a lot of exercises that hit the shoulders and traps what should I do on my normal lifting day when it comes to shoulders? Thanks CT.
Thib,
I had a few questions pertaining to your recent mini article “The Truth About Fasted Cardio”. I understand if you are too busy to get to all or even any of these, but would greatly appreciate any input you’d be able to provide.
-
If using “semi-fasted” cardio to minimize fat gain during mass gain phases, how would results from a morning session of low-to-moderate intensity (with 5 grams each of glutamine, BCAA’s, and EAA’s) along with a similar session following weight training compare to one using your “damage control days” on off days strategy from a Mondays With Thibs article?
-
You said that " I prefer to split up my cardio into two shorter sessions (morning and post-workout)." Would splitting sessions only apply if the total desired duration of that days cardio was over 30 minutes or so, or would it be more effective even if 2 sessions as short as 15 minutes were used?
-
Should HIIT always be kept away from a “semi-fasted” state, or is it alright to perform it provided some sort of nutrition strategy is used? If the latter, would your 5 grams each of glutamine, BCAA’s, and EAA’s 15-30 minutes prior be sufficient or would you recommend consuming high dose BCAA’s during the HIIT session?
-
I had considered using 10 grams each of whey protein and BCAA’s before morning cardio, but is this sub-optimal when compared to your “5, 5, 5” strategy?
-
In the mini article, you stated,
"Fasted morning cardio could lead to an improved fatty acid mobilization during exercise and increased insulin sensitivity afterwards. This might be true of exercise at a low level of intensity (50-75% of max VO2) since this decreases insulin levels via the stimulation of adrenergic receptors. A lower insulin level can increase fatty acid mobilization.
However, a higher intensity of work (above 75% of max VO2) can actually have the opposite effect."
I’m not sure if it is possible here, but is there a way to describe in layman’s terms why higher intensity work can decrease insulin sensitivty? Or was the “opposite effect” part strictly referring to fatty acid mobilization?
Thib, i have a question about creatine:
a couple of weeks ago i started loading creatine…i took 20 grams/day on training days and on rest days (only rest twice a week) i took 10 grams(i did this for about 11 days)…looking back on im thinking that might of been a pretty bad loading stategy…after that i took 5 grams on rest days and 10 g periworkout on training days. anyways this weekend i shit the bed and totally forgot to take any creatine (from friday-sunday. anyways im just wondering if i have to load it again now? and if i do what’s an effective loading strategy?
thanx for your time
Hey coach,
I am normally a very clean eater and often avoid “cheating” even when going out, etc. But ever since I started work (desk job), I have the biggest cravings for those comfort foods I loved as a kid (sweets, pizza, etc). But again, only during the work day. I’m assuming this has something to do with seratonin levels and carb intake. Any thoughts on how to get over this? Thanks.
[quote]GrindOverMatter wrote:
Thib, i have a question about creatine:
a couple of weeks ago i started loading creatine…i took 20 grams/day on training days and on rest days (only rest twice a week) i took 10 grams(i did this for about 11 days)…looking back on im thinking that might of been a pretty bad loading stategy…after that i took 5 grams on rest days and 10 g periworkout on training days. anyways this weekend i shit the bed and totally forgot to take any creatine (from friday-sunday. anyways im just wondering if i have to load it again now? and if i do what’s an effective loading strategy?
thanx for your time[/quote]
No need to start loading again, you are not depleted in one day especially if you did not train during that time.
I recommend 5g pre-workout and 5-10g post-workout (depending on volume) and 5g on non-workout days.
I know you do not advocate stretching post workouts but my question is are there any negative effects of stretching muscles which are sore the day after a workout?
[quote]ThetfordMiner wrote:
- If using “semi-fasted” cardio to minimize fat gain during mass gain phases, how would results from a morning session of low-to-moderate intensity (with 5 grams each of glutamine, BCAA’s, and EAA’s) along with a similar session following weight training compare to one using your “damage control days” on off days strategy from a Mondays With Thibs article? [/quote]
I prefer control days as it is less likely to interfere with the overall quality of your workouts.
[quote]ThetfordMiner wrote:
2) You said that " I prefer to split up my cardio into two shorter sessions (morning and post-workout)." Would splitting sessions only apply if the total desired duration of that days cardio was over 30 minutes or so, or would it be more effective even if 2 sessions as short as 15 minutes were used? [/quote]
Only if the total duration is longer than 45 minutes.
[quote]ThetfordMiner wrote:
3) Should HIIT always be kept away from a “semi-fasted” state, or is it alright to perform it provided some sort of nutrition strategy is used? If the latter, would your 5 grams each of glutamine, BCAA’s, and EAA’s 15-30 minutes prior be sufficient or would you recommend consuming high dose BCAA’s during the HIIT session?[/quote]
I don’t like to perform HIIT in the morning/semi-fasted state. Very potentially catabolic even if you take BCAAs and glutamine. Doing the session post-workout is the best alternative.
[quote]ThetfordMiner wrote:
5) In the mini article, you stated,
"Fasted morning cardio could lead to an improved fatty acid mobilization during exercise and increased insulin sensitivity afterwards. This might be true of exercise at a low level of intensity (50-75% of max VO2) since this decreases insulin levels via the stimulation of adrenergic receptors. A lower insulin level can increase fatty acid mobilization.
However, a higher intensity of work (above 75% of max VO2) can actually have the opposite effect."
I’m not sure if it is possible here, but is there a way to describe in layman’s terms why higher intensity work can decrease insulin sensitivty? Or was the “opposite effect” part strictly referring to fatty acid mobilization? [/quote]
It releases glucose in the blood stream which can reduce insulin sensitivity. But the main effect is indeed on fatty acid mobilization.
Hey Thib, Currently I’m on this program
And have been since about the beginning of sept
Day One:
Dips or Bench Press 2-3 x 6-8
Incline Press, or incline Fly 2 x 10-12
Military Press, Or Hammer Shoulder Press 2-3 x 6-8
Tricep (skull crushers) Extensions or Tricep Pushdowns 2-3 x 10-12
Heavy Abs 3 x 10
Day Two:
Pull-Up 3 sets to failure
Barbell Row 2-3 x 8
EZ-Bar Or Dumbell Curl 1-2 x 10
Squats 3 x 10
Deadlifts, or Stiff-Legged Deadlift 2 x 10
So I have only been on it for about a month and I’m making good strength and size gains, but want to know when and if I should change my routine. I’m also still a beginner
Thibs-
I saw you said for ur destroying fat workout that you can do 70-90 sec. bike sprints instead of actual running. I just didnt undetstand, is it multiple sets of 70-90 sec. sprints, just one single sprint or is it divided up into like 3 30sec. runs?
Hey Thib,
Let me preface this by saying I’m not a beginner, and I am currently in a mass gaining phase.
I just read your “Thib System” article about your updated training philosophy, specifically Part 3 (the one about training frequency).
I understand it all and it makes a lot of sense and answers pretty much any question I’d have about training frequency, but unless I missed it somewhere, I was wondering if you had any similar volume recommendations for those frequency recommendations?
For example, I am the type of person with what I’d guess is just average recovery capabilities, BUT I have a pretty stress-free life. According to your article, I’m probably best suited for a 6 day training cycle. I personally enjoy upper and lower days, so I’d probably pick this example split you listed:
Day 1: Lower body
Day 2: Off
Day 3: Upper body
Day 4: Trunk (abs and lower back)
Day 5: Off
Day 6: Repeat
But what I’m unsure of is what type of volume I should be using in these workouts per body part? Do you happen to have any similar type of general recommendations for volume in this case?
Any info would be greatly appreciated. Thanks.
Hi CT,
I’ve used your ‘How To Design a Damn Good Program’ article for my current training split. I’ve got a couple of questions
-
My One Goal for the next 15 weeks is Size and you recommend that the first exercise for a muscle group should be in the 6-8 rep range for 3-4 sets. However I love doing the Olympic back squat, regular deadlift and the platform snatch-grip deadlift in the strength range (6 x 4). Given that my goal is size, does it matter much if I use (6 x 4) instead of (4 x 6) for these exercises?
-
I would like some feedback on the training split and exercises that I have used in my routine based on your article. Would this be right forum to post my routine?
Looking forward to your response and keep up the great work!