Thib's Q&A

Training
241

Hi Coach

Following a bit of a lay-off, I’m currently breaking myself into a routine from your “Refined Physique Transformation” article.
My programme looks like this:
Monday: Legs, Abs (Heavy)
Tuesday: Chest, back (Heavy)
Friday: Full-body (lactate-inducing)
I’m currently following your suggested exercises and rep schemes, e.g. squat/leg extension supersets for legs, etc.
However my question relates to training frequency. Following your recent writings you seem to suggest optimum frequency would be closer to, e.g. Monday/Tuesday/Thursday then Saturday/Sunday/Tuesday. Given my goal is primarily fat loss, would you recommend switching to this frequency or sticking with the current set-up with perhaps the insertion of HIIT on a couple of the off days?
Any guidance on this would be greatly appreciated.

JB

242

[quote]Christian Thibaudeau wrote:
Addweight wrote:
Thib, I’d like to know which of this approaches do you like the most:

A) Train and allow to full recovery. You train a certain muscle and don’t train it again until it is fully recovered.

B) Accumulation of fatigue along a few weeks. You train a muscle and, when you train it again, it is almost fully recovered, but still got a little fatigue, so each week you are accumulating more and more fatigue.

C) Overtraining and rest. You kill each muscle and, when you train it again, it has a lot of fatigue. It’s a short cycle (2 weeks or so) of crazy training. When you are “depressed” (overtrained) you stop training for a few days to allow for supercompensation. It would be like the Poliquin super-accumulation program.

Anyone of those strategies can be used and have their own purpose.

Most of the time I prefer to use strategy A with occasional bouts of strategy B which I call a shock week. Normally this is done on the 3rd week of a program and it is done by doubling the frequency of the workouts (for example if each muscle is being trained once a week, I bump it to twice a week) or the volume if frequency is already high. When I do this, the 4th week is a deloading/peaking week where volume is reduced by 50-60% compared to the baseline (not to week 3) but intensity/loading is maintained.

So a block would look like this:

WEEKS 1 and 2: normal loading
WEEK 3: increase volume by 60-100% either via frequency or volume
WEEK 4: decrease volume by 50-60% compared to weeks 1 and 2

I normally use this with athletes at the end of a specific phase, to get a quick peak, or with individuals training for size/strength who have hit a plateau.

NOTE that this is the basic scheme of the Bulgarian olympic lifting team.

I ONLY use strategy C when an individual has a planned vacation where he will not train for 7-10 days. In that case we will do a 1-2 weeks hell period which serves two purposes:

  1. To stimulate a very large surcompensation
  2. To prevent detraining during the vacation

For example, I have two clients in that situation right now and trust me, in two weeks they will hate me!
[/quote]

Hey CT

i read this and it opened my eyes a bit.

im going to belgium for a week for a festival in 12 days. at the festival i was thinking of doing pressups and situps and other Body weight exercises to stem any detraining.

but now i am thinking of doing 12 days of hell.

im currently following something along the lines of the following:

  1. Chest/Back 5x5 4x8 compunds 4-6 Supersets of antagonistic muscles.

  2. Shoulders/Arms 5x5 compounds 4x8 isolations

  3. Legs 5x5 + 4x8 supersets od single leg movements.

  4. Olympics day 3x5 of all the movements starting at the overhead squat and then moving down snatch → clean and press → powerclean → hang clean → high pull. then 5x5 deadlifts.

i try to encorporate some HIIT into each session that is not relative to the muscles im training that say. eg. bike HIIT on chest/back day etc

i try to do the first three sessions on consecutive days, take a rest day and then do olympics then another rest day. and repeat.

if i am to go into a “hell” 12 days of my own. what should i change?

i was thinking of either adding in more sets so something like 8x5 for compounds and 6x8 isolations. using the same weights i have been using and only dropping the weight once i fail on a set.

or

cramming in this 6 day cycle 3 times in 12 days:

which could mean training twice in one day…

or training legs in the morning of day 3 and then not doing olympics untill the following evening. so instead of a rest day, i get somewhere in the region of 30 hours recovery between sessions?

or maybe im on the wrong track completly after reading your second recent article it mighnt be optimol to train twice in one day with the same intensity.

any advice would be great.

one last question involving diet. at the moment i am getting somewhere in the region of 1-1.5g of protein per lb of mass. should i increase this if i go for a hell week? i was also thinking of increaseing my intake of fishoil?

Thanks for takeing the time to read this.

Scott

243

[quote]JamesBrawn007 wrote:
Hi Coach

Following a bit of a lay-off, I’m currently breaking myself into a routine from your “Refined Physique Transformation” article.
My programme looks like this:
Monday: Legs, Abs (Heavy)
Tuesday: Chest, back (Heavy)
Friday: Full-body (lactate-inducing)
I’m currently following your suggested exercises and rep schemes, e.g. squat/leg extension supersets for legs, etc.
However my question relates to training frequency. Following your recent writings you seem to suggest optimum frequency would be closer to, e.g. Monday/Tuesday/Thursday then Saturday/Sunday/Tuesday. Given my goal is primarily fat loss, would you recommend switching to this frequency or sticking with the current set-up with perhaps the insertion of HIIT on a couple of the off days?
Any guidance on this would be greatly appreciated.

JB[/quote]

I have not touched on training frequency yet. It will be covered in part 3

244

[quote]Christian Thibaudeau wrote:
pf wrote:
Christian Thibaudeau wrote:
Lonnie123 wrote:
Thibs, is there a huge difference between buying flax seeds and then grinding them vs. buying flax seed meal? I think I read about how the oil is pressed out of the meal to make flax oil and you dont get any of the EPA/DHA benefits from the pre-ground stuff. Its still full of fiber/fat/protein though, so I like to add it to shakes.

Should I bite the bullet and buy a grinder?

I would do neither. I prefer to stay away from flax seeds. Good for women, not that good for men.

However if for some reason you must absolutely have it, buy to whole seeds and grind them out.

CT, i think i speak for a good proportion of V-Dieters when i ask if you could expand on your point above. Many thanks.

BTW, some men will be able to get with foods that are slightly estrogenic. But not men from the UK. It is the region where there is the most estrogen-related problem among the men. Even a study conducted at Leads university found an abnormally high level of estrogenic elements in the UK water.

Coach Poliquin has been around the world, and tested invididuals from around the world and has confirmed this: men in the UK have more boobs then the girls on South Beach :slight_smile:

On the other hand, North America seems to be plagued with more insulin resistance and cortisol problems.
[/quote]

Thanks Thibs, unfortuantly being from the UK I know how true this is. I thought however that Charles stance was that adding these weak plant estrogens would compete with the xeno estrogens
So if you have high amounts of estrogen adding them in is a good idea.

here’s the link

http://www.charlespoliquin.com/index.php?option=com_content&task=view&id=852&Itemid=10031

“It is somewhat confusing, but simply put, if there is not enough estrogens in the tissues, diadzein and genistein would bind to estrogen receptors producing an estrogen-like response (not good!). However, if there is a presence of excess estrogens, (a known characteristic for this group) they would bind to its receptors, creating an anti-estrogenic effect.”

245

[quote]thestudbeast wrote:
Christian Thibaudeau wrote:
pf wrote:
Christian Thibaudeau wrote:
Lonnie123 wrote:
Thibs, is there a huge difference between buying flax seeds and then grinding them vs. buying flax seed meal? I think I read about how the oil is pressed out of the meal to make flax oil and you dont get any of the EPA/DHA benefits from the pre-ground stuff. Its still full of fiber/fat/protein though, so I like to add it to shakes.

Should I bite the bullet and buy a grinder?

I would do neither. I prefer to stay away from flax seeds. Good for women, not that good for men.

However if for some reason you must absolutely have it, buy to whole seeds and grind them out.

CT, i think i speak for a good proportion of V-Dieters when i ask if you could expand on your point above. Many thanks.

BTW, some men will be able to get with foods that are slightly estrogenic. But not men from the UK. It is the region where there is the most estrogen-related problem among the men. Even a study conducted at Leads university found an abnormally high level of estrogenic elements in the UK water.

Coach Poliquin has been around the world, and tested invididuals from around the world and has confirmed this: men in the UK have more boobs then the girls on South Beach :slight_smile:

On the other hand, North America seems to be plagued with more insulin resistance and cortisol problems.

Thanks Thibs, unfortuantly being from the UK I know how true this is. I thought however that Charles stance was that adding these weak plant estrogens would compete with the xeno estrogens
So if you have high amounts of estrogen adding them in is a good idea.

here’s the link

http://www.charlespoliquin.com/index.php?option=com_content&task=view&id=852&Itemid=10031

“It is somewhat confusing, but simply put, if there is not enough estrogens in the tissues, diadzein and genistein would bind to estrogen receptors producing an estrogen-like response (not good!). However, if there is a presence of excess estrogens, (a known characteristic for this group) they would bind to its receptors, creating an anti-estrogenic effect.”[/quote]

That’s from something like 1975 :slight_smile: I talk with Charles regularly and can tell you that his views have changed quite a bit. He is now much more aggressive when it comes to estrogen, estrogen metabolism and estrogen detox.

246

I’ve read most of your other Thib zone, but may have missed it just in case you answered this already. Let me know either way.

I have some training in the performance of the Olympic lifts from a coach, and have the technique down pretty good. My question is more about programming. I compete in strongman and want to work them back into my training template, and was wondering if you had any recommendations (even book recommendations would be good, I don’t know if you cover this in your black book, or HTMB book).

I currently deadlift (variations) every 10 days and squat every 10 days (not on same days), with event training once a week.

247

[quote]Christian Thibaudeau wrote:

That’s from something like 1975 :slight_smile: I talk with Charles regularly and can tell you that his views have changed quite a bit. He is now much more aggressive when it comes to estrogen, estrogen metabolism and estrogen detox.[/quote]

lol, OK that explains it.

Do you mind telling all of us UK members the best precautions to take in terms of estrogens?

248

[quote]thestudbeast wrote:
Christian Thibaudeau wrote:

That’s from something like 1975 :slight_smile: I talk with Charles regularly and can tell you that his views have changed quite a bit. He is now much more aggressive when it comes to estrogen, estrogen metabolism and estrogen detox.

lol, OK that explains it.

Do you mind telling all of us UK members the best precautions to take in terms of estrogens?
[/quote]

Coach Poliquin already touched on this subject in a recent Q&A column.

But here is my take on it:

Step 1. Avoid foods that are high in xenoestrogens, phytoestrogens and the likes (soy, flax, tap water)… BTW tap water, or unfiltered water is higher in estrogen because of the use of birth control pills. That’s right! All those women on the pill do have to go to the bathroom and their urine tends to be higher in estrogens.

Step 2. Include foods that naturally help with estrogen detox and metabolism (broccoli is the best one, cauliflower, watercress, cabbage, brussell sprouts, radish, turnip, rutabaga).

Step 3. Increase fiber intake. Fiber is necessary for the removal of xenostrogens

Step 4. Drink green tea every morning.

Step 5. Increase zinc intake. Zinc is one of the best natural anti-aromatase (prevents the conversion of testosterone into estrogen).

Step 6. Perform a liver detox protocol. A healthy liver is an absolute necessity to properly get rid of estrogens.

Step 7. Include supplements that will help lower estrogen. Rez-V (resveratol) is a fantastic product for that purpose. DIM and calcium D-glucarate are also fantastic additions as all 3 work via different pathways

249

Coach,

I’m currently reading your book High threshold muscle building and really enjoyed the ply metric section(however short), have you or do you plan on any expanded articles on ply metrics?

Side note, is there any reason to do flat bench press? I feel I get more out of incline and decline than flat bench, flat bench has always hit more my shoulders so I stopped doing it in favor of incline/decline.

250

[quote]threewhitelights wrote:
I’ve read most of your other thib zone, but may have missed it just in case you answered this already. Let me know either way.

I have some training in the performance of the Olympic lifts from a coach, and have the technique down pretty good. My question is more about programming. I compete in strongman and want to work them back into my training template, and was wondering if you had any recommendations (even book recommendations would be good, I don’t know if you cover this in your black book, or HTMB book).

I currently deadlift (variations) every 10 days and squat every 10 days (not on same days), with event training once a week.[/quote]

Using the olympic lifts to improve your performance in strongmen contests is a different animal than using them to get better athletically or to compete in olympic lifting. This is because in strongmen contests the strength-endurance and power-endurance factor is very important.

So for strongmen competitors I do recommend several things with the OL that I would not recommend to others.

Here is an example… the three workouts can be performed either in one week (monday - wednesday - friday) or over a two weeks period:

Monday (week 1) = workout 1
Friday (week 1) = workout 2
Monday (week 2) = workout 3
Friday (week 2) = workout 1
Monday (week 3) = workout 2
etc.

Until you have performed each workout 4-6 times.

GENERAL PREPARATION PHASE

OL-based workout 1 (strength and power base)

CONTRAST SET ‘‘A’’ SNATCH

A1. Power snatch from the hang
Sets of 2-3 reps
2 minutes rest

A2. Snatch high pull from blocks (aim for the height of tip of your sternum) with 20-30lbs more than you used for the power snatch
Sets of 4-5 reps
2 minutes rest

  • Alternate one set of A1. with one set of A2 (still take your rest between both though) and perform 4-5 sets of each.

CONTRAST SET ‘B’ CLEAN

B1. Power clean from the floor
Sets of 2-3 reps
2 minutes rest

B2. Clean high pull (aim for 2-3’’ above your navel) with 20-30lbs more than you used on B1.
2 minutes rest

Again, perform 4-5 sets

CONTRAST SET ‘C’ OVERHEAD LIFT

C1. Push press (using only a slight leg push)
Sets of 4-5 reps
2 minutes rest

C2. Push jerk (using powerful leg drive) with 20-30lbs more than with C1.
2-3 reps
2 minutes rest

Again, perform 4-5 sets

OL-based workout 2 (specific muscle building)

CONTRAST SET ‘A’ SNATCH

A1. Hip snatch (power snatch from the high hang)
5-6 extremely fast reps (so using around 60% of your max)
2 minutes rest

A2. Slow snatch pull from floor

  • Use the same weight as in A1. and perform a very slow (around 5 seconds up, 5 seconds hold at the top, 5 seconds down) snatch pull, again aim for the tip of your sternum and finish in the full extension position (on the tip of your toes, traps contracted)
    2-3 reps
    2 minutes rest

Perform 4-5 contrast sets

CONTRAST SET ‘B’ CLEAN & JERK

B1. Hip clean and push jerk
5-6 extremely fast reps
2 minutes rest

B2. Accentuated eccentrics clean & jerk

  • use the same weight as in B1. Perform a normal clean & push jerk. But lower the bar as slowly as humanly possible. Aim for 5-8 seconds to get the bar down from overhead to the shoulders, then another 5-8 seconds to bring it down to the ground.
    2-3 reps
    2 minutes rest

Perform 4-5 sets

OL- based workout 3 (strength/power-endurance)

DESCENDING SET ‘A’ SNATCH

A1. Power snatch from floor
4-5 reps
no rest

A2. Snatch pull from floor
4-5 reps
no rest

A3. Snatch-grip deadlift
4-5 reps
rest 3 minutes

Perform the giant set 3-4 times

DESCENDING SET ‘B’ CLEAN

B1. Power clean from floor
4-5 reps
no rest

B2. Clean pull from floor
4-5 reps
no rest

B3. Clean-grip deadlift
4-5 reps
rest 3 minutes

Perform the giant set 3-4 times

DESCENDING SET ‘C’ OVERHEAD

A1. Military press
4-5 reps
no rest

A2. Push press
4-5 reps
no rest

A3. Push jerk
4-5 reps
3 minutes rest

Perform the giant set 3-4 times

251

what is your opinion on straight sets vs. ramping for growth? I know thats somewhat general but what is your favorite approach? Since i have been lifting it seems like most routines prescribe a # of straight sets with a constant weight (3x8x225 for example last set near max). However recently i have heard opinions that it is best to work up to one or two max sets (i.e. 1x10x135, 1x10x185, 1x10x225 [near max], 1x5x250 [near max])

252

Thib i know you dont like to comment on programmes specifically…
as a general question… what do you think of things like crossfit.
i ve gone on other message boards and its like
“i wanna gain muscle”]
do crossfit
“i wanna cut”
do crossfit.
makes no sense to me really from an educated stand point.

253

[quote]NiallC wrote:
Thib i know you dont like to comment on programmes specifically…
as a general question… what do you think of things like crossfit.
i ve gone on other message boards and its like
“i wanna gain muscle”]
do crossfit
“i wanna cut”
do crossfit.
makes no sense to me really from an educated stand point.[/quote]

Anything works, nothing works forever, not everything is optimal for every purpose.

I see crossfit as a good general fitness and fat loss program but not as a strength or size-building one.

EDIT:
Furthermore a lot of people are more interested in belonging to a group or being associated with a concept than by the search for a better, more effective training approach.

Talk to some people and they will say something like ‘‘I’m doing Cross-fit’’ or ‘‘I’m doing pilates’’ instead of saying ‘‘I’m training’’.

Regarding the ‘‘group’’ thing, most people who are attracted to training are insecure (well most people in general are insecure) and being part of a broader concept makes them feel like they made the right choice and it comforts them.

Finally, one thing I’ve noticed is that people are more easily seduced than convinced. It’s easier to sell them a concept via emotions than by logic and science.

254

Hello CT!

I’ve been lifting for years (10 or so) and doing some MA - all just for fun. 2 or 3 years ago I realized that I’m in pretty bad shape - spinal, shoulder, hip, knee, and foot problems (left side of my body seriously weaker). I consulted several doctors and other specialists but most of them seem to have no clue what they’re talking about. At the moment I live in Northern Ireland. Do you know of any professional working in Ireland (preferably) or England to get some real help?

255

Hey coach quick question:

Are you planning on releasing any new books? Just wondering if you have anything in the works!

256

Coach

Do you still recommend Power Drive for CNS recovery post workout? If so, what is your reasoning? Wouldn’t you want to be relaxed following a workout, when Power Drive would amp somebody up? Thanks a ton.

257

Coach Thib,

I have a client that can’t keep down even ONE scoop of Surge PWO. I’ve had him take it a few minutes later, drink it a little slower, tried gatorade(see if it was the Surge) and he still regorges it. (no problems eating anything else through out the day - he’s an extreme ectomorph)

What do you suggest we do?
add very little water?
digestive enzymes?

Thanks!
RB

258

[quote]AlexM wrote:
Coach

Do you still recommend Power Drive for CNS recovery post workout? If so, what is your reasoning? Wouldn’t you want to be relaxed following a workout, when Power Drive would amp somebody up? Thanks a ton.[/quote]

Yes I do.

Power Drive doesn’t amp you up. It is NOT a stimulant. It increases mental focus.

It’s main actions are increasing the production of neurotransmitters as well as blood flow to the brain. While both these things will increase mental focus, they will also help the CNS recover, which is why I believe that it is a better option to use it post-workout.

259

[quote]Christian Thibaudeau wrote:
NiallC wrote:
Thib i know you dont like to comment on programmes specifically…
as a general question… what do you think of things like crossfit.
i ve gone on other message boards and its like
“i wanna gain muscle”]
do crossfit
“i wanna cut”
do crossfit.
makes no sense to me really from an educated stand point.

Anything works, nothing works forever, not everything is optimal for every purpose.

I see crossfit as a good general fitness and fat loss program but not as a strength or size-building one.

EDIT:
Furthermore a lot of people are more interested in belonging to a group or being associated with a concept than by the search for a better, more effective training approach.

Talk to some people and they will say something like ‘‘I’m doing Cross-fit’’ or ‘‘I’m doing pilates’’ instead of saying ‘‘I’m training’’.

Regarding the ‘‘group’’ thing, most people who are attracted to training are insecure (well most people in general are insecure) and being part of a broader concept makes them feel like they made the right choice and it comforts them.

Finally, one thing I’ve noticed is that people are more easily seduced than convinced. It’s easier to sell them a concept via emotions than by logic and science.[/quote]

brilliant answer and makes perfect sense. its like the les mills classes, body pump and all that…
i removed pilates from my business card and stopped calling myself a pilates instructor for that very reason. people will identify with that part of what i do solely.based on what they ve heard or think they know.
you can garner more interest as a"strength coach" or “exercise coach” or even “core specialist” than "pilates instructor.

and as for the results i agree… any programme as you ve said will work but not forever!

oh and Thib… are you… like Charles a fan of wild meats?
i found a butchers today they sell venison,rabbit,wild duck and a crocodile! i got very excited haha

260

[quote]Christian Thibaudeau wrote:
GrindOverMatter wrote:
Coach Thib,
I am coming off a right spinal erector (lumbar region) injury, i have hurt this place a couple times. and if i hurt it again id all most consider it to be cronic(it’s been a cycle of me hurting it, getting better, then hurting it again) what exercises would you reccomend to make the area strong and injury resistant?

Already posted this 3 times.

Read point no.5

VERY IMPORTANT MESSAGE

For professional reasons I will not answer questions regarding:

  1. My opinion of other coaches or specific training systems (DC training, Max-OT, etc.). The reasons are that

a) often people ask those questions to gain ammunitions for online debates on other sites or forums. They end up misquoting me and this puts me in a bad situation.

b) you can’t argue with results. If a system has produced results it means that it works. Now, nothing works forever, so I am not ‘‘pro-systems’’ in that I think that sticking to one precise methodology blindly is a mistake over the long run. I feel that it is much more important to understand the underlying principles that make training effective.

This is my answer to ‘‘is the XWZ system effective?’’: if it’s based on systemic progression, yes it will be effective. But every effective program needs to be changed or cycled to progress over the long run.

c) I think that every successful authority, writer or coach in this field has something to contribute and we can learn from all of them. Some have more to contribute than others and with some you have to weed through more BS to get to the good part. BUT I feel that it is a big mistake on my part to burn any bridges by critiquing a colleague.

  • Note that I DID answer the question about Layne Norton, but only because I felt that saying that ‘‘the body can adapt to anything’’ without giving more details about the rate of adaptation and how to ramp up training demands is opening up the door to injuries.

  1. Anabolic steroids and other drugs: they are illegal and I do not want to be associated with them. I’m a trainer and a coach, not a pharmacist.

  2. Complete program critics: understand that a thorough program analysis actually takes me more time than writing a new program! My schedule is way too busy to critique every program sent my way, and answering only to a few would be unfair to others.

Furthermore, it is a paying service that I offer so it wouldn’t be fair to my paying clients.

  1. Question reposts: I mentioned this a million times already… I DO NOT respond to people who repost their questions. I feel that this is rude… kinda like saying in a somewhat aggressive voice ‘‘dude, answer me now’’. As I mention I have a limited schedule. I do try to answer as many questions as I can but I sometimes have to make choices. So if I don’t answer you it doesn’t (always) mean that I don’t like you or that you can’t ask other questions. BUT if you repost a question you can be sure that I will be much less tempted to answer you in the future.

  2. Injury questions: I feel that it is irresponsible to answer specific injury questions without being able to assess the individual myself.

I WILL PERIODICALLY REPOST THIS MESSAGE TO MAKE SURE THAT THIS FORUM RUNS SMOOTHLY AND THAT EVERYBODY ENDS UP SATISFIED.
[/quote]

my apologies