Thib's Q&A

Training
2541

[quote]JCUNN wrote:
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
[/quote]

Unless you are an athlete who has to develop several physical capacities or peak at a certain time, the time to change you program should be:

  1. If you stop making progress
  2. If you are not motivated by your program anymore

If neither applies, stick to your plan.

2542

[quote]moofs wrote:
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?
[/quote]

One bike sprint is 70-90 seconds in duration.

2543

[quote]in10 wrote:
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. [/quote]

Normally I recommend sticking to a total of no more than 30 total sets per workout and no more than 16 sets per muscle group (really the upper limit, most should stick to 12 sets or so).

So if you are training…

1 muscle per session = 10-16 sets
2 muscles per session = 10-15 sets/muscle
3 muscles per session = 7-10 sets/muscle
4 muscles per session = 4-7 sets/muscle
Whole body = 3-5 sets/muscle

2544

[quote]Ripped Fury wrote:
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

  1. 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?
[/quote]

The 4-6 reps zone is fine for hypertrophy if used with the main exercise, especially in individuals who have a lot of training experience.

But I would bump the sets to 4-6 instead of 3-4.

[quote]Ripped Fury wrote:
2) 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! [/quote]

Sorry, I do not critique programs online. Fopr me, analyzing a program is actually longer than writing a new one. I simply don’t have the time to do it.

2545

[quote]Christian Thibaudeau wrote:
in10 wrote:
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.

Normally I recommend sticking to a total of no more than 30 total sets per workout and no more than 16 sets per muscle group (really the upper limit, most should stick to 12 sets or so).

So if you are training…

1 muscle per session = 10-16 sets
2 muscles per session = 10-15 sets/muscle
3 muscles per session = 7-10 sets/muscle
4 muscles per session = 4-7 sets/muscle
Whole body = 3-5 sets/muscle[/quote]

Thanks CT, exactly what I needed!

2546

hey Coach Thibs, youre the MAN!!!

I read your articles and I love how clear cut they are

I use alot of your theories in my own training and for my clients

Ive been working on a new mass program and was hoping to get some guidance on it

it goes

Monday- near max Cleans 50 reps( singles,doubles, as many sets as it takes to hit 50)

Tuesday- Chest- DB incline Press ( low angle) 2 warm up sets of 15, the 4 sets of 20

5 sets of 15 on DB Flat
Flyes on the stability ball 4 sets of ten
Decline Barbell Pullovers ( wide and close grip) 4 set of 20

Wednesday Cardio and Abs

Thursday Legs/Lower Back- Curl grip deadlifts 30 reps, Wide Romanian deads 4 sets of 10, leg extensions 3x10, 1 set of super squats to finish

Friday-Shoulders- Back and forth military bb press 2 warmup sets of 20, 4 sets of 8, DB lateral, front raises 3 sets of 8, Db Press 3 sets of 8, then 1 to failure

Weekends-cardio

2547

Coach, I have been following your physique transformation diet for 2 months and have seen awesome results. Going from a TRUE 18%bf to a current 14% now. I implemented creatine into the diet following your specified amounts about a month ago and I have seen better physical results since than.

Can I continue to take it in this amount or is there ever a need to stop for period of time?

2548

Thib, In regards to “muscle memory” and “bounceback”; is there a limit on how long the limit is for memory(years) or is there no time limit?

2549

Coach,

Do you think all the technical work and motor skill practice you did on your golf swing as a junior help with your ability to learn the technique and perform the olympic lifts?

2550

[quote]Jmeier02 wrote:
Coach,

Do you think all the technical work and motor skill practice you did on your golf swing as a junior help with your ability to learn the technique and perform the olympic lifts? [/quote]

From experience I’ve noticed that athletes who were involved in sports requiring complex movements from a young age have a greater capacity to learn and master the Olympic lifts.

The athletes whom I worked with who had the most ease learning the lifts were figure skaters and dancers.

2551

Hi Coach,
Quick question regarding pain that is not injury related. Whenever I try to workout abs, my mid back gets tight and I get a searing pain in that area…doesn’t matter whether its upper ab or lower ab work, and even doing something as simple as crunches will give pain in about 10 reps. No other exersize gives this pain. It is typically lessened after doing some lower back work such as heavy rack pulls, and that is when I try to get any ab work in.

So the question is, does this sound like something related to some sort of muscle imbalance? Also, I do sit all day with a desk job and was wondering if this may play a part of the problem.

Any suggestions would be appreciated.

Thanks!

2552

Coach, would high doses of BCAAs(20g) during an anaerobic cardio training session(eg boxing) be beneficial or are high dosages of BCAAs to be reserved for heavy strength training?

2553

Thib, had a question about the cardio on the “control days” during a long lean mass gaining phase. Since plenty of carbs will be consumed during the training days, can 20 mins of HIIT be performed on the “control days”, or would 45 minutes of low-intensity cardio be a better choice?
What would you recommend?
Thanks Thib

2554

Hey Coach,
Basketball season starts in a month and I am getting more and more nervous about losing strength and muscle as the season approaches. Last year I overtrained like crazy, felt like shit all the time, played like shit, and my conditioning was very bad. This was all very disconcerting, but after the season I went on DeFranco’s WSB4SB.

I am not worried about upper body strength, but after playing in summer league’s this summer, I found it hard to even get in one max-effort lower body workout a week without my legs and back feeling like complete shit. I know this question is a little vague, but I am wondering if you have any tips for maximum effort lifting during the season, as well as nutrition in-season. I am just coming off a low carb diet and im a bit confused. Im also a type 1 diabetic. Any input is appreciated coach.

Deadlift-370x2
Box Squat-265x3
5’11, 175, 10-12% bf

2555

CT,

I am a beginner with 3 days a week to workout, doing a TBT A/B routine (alternating between them, I mean). I average 30-35 total sets per session and workouts are 1:15 to 1:30 hours, with 48 hours rest between sessions.

I will say that I once had a 50 minute workout and felt amazing when I got home…

My workouts are generally 5x5 with 1-2 exercises per major muscle group, 60-75 seconds rest between sets.

Is this volume too high for a beginner looking to gain size and strength? I almost expect to be chewed out for asking :slight_smile:

As far as recovery, I am never so tired that I don’t feel like hitting the weights; in fact, I get antsy when I’m home. The weights do increase every couple of weeks but I’m wondering if gains would be better going lower volume.

For the record, I have read your Training for Newbies and How to Design… articles, and feel like I know what to substitute my current routine with based on what you outlined in those articles, if that is your recommendation.

Appreciate it.

2556

Coach,

Would doing 1 or 2 of the chest exercises in the article about floor pressing be a good idea for someone who is shoulder dominant? I was thinking that it may help in learning to recruit the chest better than the traditional version of the same exercises.

Thanks

2557

Coach,
There seems to be some discussion of this in threads like Question of Nutrition, but it’s more bickering than actual, factual statements. What is the difference between a Registered Dietician and a Registered or Certified Nutritionist? And just as important, based on your experience, who do you put more trust in, and why?

2558

[quote]GoDawgs wrote:
Coach, would high doses of BCAAs(20g) during an anaerobic cardio training session(eg boxing) be beneficial or are high dosages of BCAAs to be reserved for heavy strength training? [/quote]

Good question, and on a related note, are there any benefits in taking BCAAs before aerobic sessions? I remember reading TriGWU’s write up some time ago about his Ironman race and he ingested BCAAs and fish oil in the transitions, which I thought was interesting. I’ve experimented with taking BCAAs and fish oil before long runs and they seemed to provide me with energy, but perception isn’t scientific.

As always, thanks for your time, CT.

2559

Coach,

Going to start taking Alpha Male & Rez-V this coming weekend.
I read where you said to take the Rez-V in the morning on an empty stomach and the Alpha Male in the evening on an empty stomach.

My questions are these:

1.) Would it be better to take the Rez-V before or after my workout? (I workout before going to work…am at the gym by 2am).
2.) I’m currently taking ZMA & Z-12 before going to bed (chronic insomniac and these 2 supps. help a ton)…would it be okay to take the Alpha Male, ZMA & Z-12 at the same time before going to bed? If not, what would you suggest.

Thanks

2560

[quote]ProgMtl wrote:
Coach,

Going to start taking Alpha Male & Rez-V this coming weekend.
I read where you said to take the Rez-V in the morning on an empty stomach and the Alpha Male in the evening on an empty stomach.[/quote]

Alpha Male is not taken on an empty stomach. Anyway, it is impossible to have an empty stomach besides upon waking up unless you fast for 6-8 hours during the day.

[quote]ProgMtl wrote:
1.) Would it be better to take the Rez-V before or after my workout? (I workout before going to work…am at the gym by 2am).[/quote]

Take the Rez-v IMMEDIATELY upon waking up

[quote]ProgMtl wrote:
2.) I’m currently taking ZMA & Z-12 before going to bed (chronic insomniac and these 2 supps. help a ton)…would it be okay to take the Alpha Male, ZMA & Z-12 at the same time before going to bed? If not, what would you suggest.

Thanks [/quote]

Alpha Male with supper and 2 hours before going to bed. ZMA and Z12 30 minutes before going to bed.