Coach,
I first want to say that yours and Coach Poliquin’s articles have taken my on ice performance to levels I could not have imagined.
Secondly, I’d like to ask you if you have any advice for pre-game meals. Most of meals consist of 200g-250g of animal meat and green vegetables depending on how hungry i am with 10-12 g of fish oil. Is this an ideal meal before competition/practice, or should i focus on consuming more carbs?
Thank you for all your articles and advice.
hckyman147
Hi CT,
I’m new to T-Nation and I’ve just stumbled across your Optimized Volume Training article.
With regards to exercise selection, I would like to include platform snatch grip deadlifts, weighted close grip chins and the olympic back squat
Would these be good substitutions or would they make the program lose its modjo?
Hi there, i dont know if i need clearance to post here, so sorry if i do.
I have just arrived and i have read 8 of your articles so far… i have so many left.
I have seen the above props given to you, re-inforcing even more that i will read your stuff above others.
That done, i have a question that will probably seem dumb but please bear with me… i have so much to learn today was my 3rd day in the gym ever and i was lead to this site.
Ok so now my babbling is ceased, heres my question…
Why do i need 6-8 meals ?
Like today i had a roll, bar of choclate, 3 cans of coke and a chocolate bar.
From what i have read… maintanance is about what you need to stay at the same weight… i always hang around the 180-190 mark without doing anything… so why do i need 6 meals when 1 roll does the job ??
I am reading, and reading and forgive me if this seems idiotic… i have read your “truth about bulking” and found it simplifing the WHOLE ordeal about nutrition so i can see where that guy is coming from.
Thibs,
Sorry if you are sick of questions on your regressive keto diet, but I don’t think this one has been asked yet.
Would it be possible to modify it and use it in a lean mass gaining phase in an attempt to minimise fat gains? Or would the super high levels of protein on Day 2s be just wasteful?
Wow, thanks for the awesome response! Answered everything plus more.
I have 2 more questions that I havent rly understood.
What can be taken to improve your thyroid aside from coconut oil? I have been taking it but find it upsets my stomach.
I hear green tea helps, anything else you know of?
Same thing, but for digestions. What can I do. I am currently taking poliquins HCL 3.0, I’m on 2 of those a day, for the last few months I haent felt any “burning” feeling. What can I do/take besides these? I dont drink ANY soda either. I hear apple cider vinegar may help.
[quote]Christian Thibaudeau wrote:
moofs wrote:
Coach-
I was reading poliquins “question of strength” article and it spoke about training twice a day.
What would a weeks split for that look like?
And, how many excersises would you include per session?
Thank you
I discussed that topic in my ‘‘Thib System’’ series.
''You can train more than one hour per day, but split your daily volume into two workouts. In fact, splitting your daily workload into several shorter sessions is much more effective, as it leads to both lower cortisol production and higher Testosterone levels.
It’s been shown that when two daily sessions are used, Testosterone production is higher after the second workout than after the first.
When training twice a day, it’s best to train the same body part(s) during both workouts. I like to take this opportunity to train different types of contractions or goals on both occasions. For example:
Option 1: Muscle Building Emphasis
AM: Compound movements
PM: Isolation work
Option 2: Strength and Size Hybrid
AM: Heavy lifting (2 to 6 reps)
PM: Moderate loading (8 to 12 reps)
Option 3: Muscle Building or Strength Emphasis (Depending on AM Load)
AM: Concentric/regular lifting
PM: Eccentric work
Option 4: Performance Training
AM: Explosive lifting
PM: Heavy lifting
Option 5: Powerlifting or Olympic Lifting
AM: Competition movement
PM: Assistance work
It’d be a mistake to immediately jump to the maximum amount of training you can do with two-a-days. There should be a progression toward that amount of training.
Week 1
AM: 40 to 50 minutes
PM: 20 minutes
Week 2
AM: 40 to 50 minutes
PM: 20 to 30 minutes
Week 3
AM: 40 to 50 minutes
PM: 30 to 40 minutes
Week 4
AM: 50 to 60 minutes
PM: None
Week 5
AM: 50 to 60 minutes
PM: 20 to 30 minutes
Week 6
AM: 50 to 60 minutes
PM: 30 to 40 minutes
Week 7
AM: 50 to 60 minutes
PM: 40 to 50 minutes
Week 8
AM: 50 to 60 minutes
PM: None’’
Since you are training the same muscle groups during both daily sessions, you use the same training split as if doing only one daily session.
I like:
Day 1. Chest/Back
Day 2. Legs
Day 3. OFF
Day 4. Biceps/Triceps
Day 5. OFF
Day 6. Shoulders
Day 7. Off
[/quote]
Sorry for the question load, just wondering,
For this, how many excersises in the AM and in the PM?
[quote]Christian Thibaudeau wrote:
mavis13 wrote:
Whats the best way to train for power cleans? I need to add as much weight to my power cleans as possible in 3 months. I was thinking pyramid sets.
To improve your clean as fast as possible, the best route to take is to become super efficient in the movement. This means very frequent practice with challenging, but not maximal weights (to avoid technical breakdown and learning bad technique).
You should practice the lift 3x per week.
Day 1. Technique day
Set 1: 5 reps with 30lbs less than your max
Set 2: add 10lbs and perform 5 reps
Set 3: add 5lbs and perform 1 rep
Set 4: same as set 3
Set 5: same as set 3 and 4
Set 6: same as set 3, 4 and 5
Set 7: same as set 3,4,5 and 6
Set 8: add 5lbs and perform 1 rep
Set 9: same as set 8
Set 10: same as set 8 and 9
Set 11: same as set 8,9 and 10
Set 12: same as set 8,9,10 and 11
Day 2. Heavier day
Set 1: 5 reps with 20lbs less than your max
Set 2: 3 reps with 5lbs more
Set 3: 1 rep with 5lbs more
Set 4: 5 reps with 15lbs less than your max
Set 5: 3 reps with 5lbs more
Set 6: 1 rep with 5lbs more
Set 7: 5 reps with 10lbs less than your max
Set 8: 3 reps with 5lbs more
Set 9: 1 rep with 5lbs more
Day 3. Contrast day
Set 1: 3 reps with 20lbs less than your max (super explosive)
Set 2: 1 rep with 10lbs more
Set 3: 3 reps with 20lbs less than your max
Set 4: 1 rep with 10lbs more
Set 5: 3 reps with 15lbs less than your max
Set 6: 1 rep with 10lbs more
Set 7: 5 reps with 30lbs less than your max
[/quote]
Awesome thanks Mr. Thibs. I do feel good with my form but its been awhile since Ive done power cleans. So Ill start where you said to start. Ive tried most of your programs and the have all worked well. Thanks again.
TC,
What is your opinion on the use of exercises such as nordic hamstring curls (poor mans glute-ham) where there is an attempt to accentuate the eccentric phase as a means of preventing hamstring strains ?
Also do you believe that the performance of knee flexion type exercises will have a negative transfer to speed activities ?
I would be grateful for your opinion.
Cheers
[quote]moofs wrote:
HOT-ROX extreme has several ingredients that improve thyroid function.
Selenium, iodine and tyrosine will also help.
[quote]moofs wrote:
2. Same thing, but for digestions. What can I do. I am currently taking poliquins HCL 3.0, I’m on 2 of those a day, for the last few months I haent felt any “burning” feeling. What can I do/take besides these? I dont drink ANY soda either. I hear apple cider vinegar may help. [/quote]
It’s two per meal, not per day.
[quote]andrewe123 wrote:
Thibs,
Sorry if you are sick of questions on your regressive keto diet, but I don’t think this one has been asked yet.
Would it be possible to modify it and use it in a lean mass gaining phase in an attempt to minimise fat gains? Or would the super high levels of protein on Day 2s be just wasteful?[/quote]
I do not recommend it for maximum growth phases. To minimise the risk of fat gain, I prefer to use control days.
[quote]hckyman147 wrote:
Coach,
I first want to say that yours and Coach Poliquin’s articles have taken my on ice performance to levels I could not have imagined.
Secondly, I’d like to ask you if you have any advice for pre-game meals. Most of meals consist of 200g-250g of animal meat and green vegetables depending on how hungry i am with 10-12 g of fish oil. Is this an ideal meal before competition/practice, or should i focus on consuming more carbs?
Thank you for all your articles and advice.
hckyman147[/quote]
Carbs are a bad idea, except for some fruits. You don’t want to spike insulin too high then have a crash.
Meat is a good idea BUT only if ingested around 2 hours prior to the game, otherwise the digestion still going on will rub you of some energy.
I would not use fish oil since it will slow down digestion even more.
I would consider a smaller portion of animal flesh (100-150g), a scoop of whey protein and veggies around 2 hours prior.
Hey Coach!! Im so excited to have found this site!!
My name is Cat, I’m new to the site and there is so much information on here its absolutely fantastic.
I have a couple of questions, I have been working out for years, trying different workouts, doing different body parts on different days etc, ive even hired trainers but they never seem to tell me what to eat or give me a good diet to follow only workouts but nothing seems to work. I have come across the V-Diet and it sounds amazing.
But i am not sure if i should try that or a different work out and i guess the meals and supplements are what confuse me. What to take and when to take them and what to eat before after and during a workout, or if supplements are necessary. Nothing seems to work, I know i am strong and can lift pretty heavy weights but that is useless if i cnat see any results.
I was on a steroid (prednisone() but recently got off and I know that made me gain a bit of weight. Just wondering if there was anything you could suggest. I know there was a forum that was called physique clinic, not sure if that is still going on, of if you can help. I can tell you waht i eat and my workout schedule if that will help. I am in total dispair, and would love if you could help… Please… thanks in advance.
My long term goal is to be in a competition, i know its possible i just need the right “equipment”… Can you help?
Coach Thibs-
Small debate on the Bodybuilder page about “Lifting Heavy while loosing fat”
The OP says he is alternating 2-a-days and heavy singles to hold onto muscle while lowering calories. Others state to use the 3x10 to raise metabolic rate.
I tend to agree with the OP in that lifting very heavy is better while lowering calories. Not 100% on the 2-a-days though. Could the 2-a-days help in a small calorie burn assistance? I thank you for your response here or if at all possible taking a look at the original post in the Bodybuilder forum. I think it is under “Lifting heavy while loosing fat”.
Coach Thibs,
I read in one of your articles that you used 400s with some of your hockey players. You said you really liked the results you got with them. I would like include them a couple of times a week in the 3rd part of the beast building program, but I’m not sure of the best way to work them in. I was thinking of adding them to days 4 and 6 so I had a day off after.
As a side note for strength building routines, do i really need to worry about the CNS fatigue from a 400?
Thanks coach.
[quote]Christian Thibaudeau wrote:
Carbs are a bad idea, except for some fruits. You don’t want to spike insulin too high then have a crash.
Meat is a good idea BUT only if ingested around 2 hours prior to the game, otherwise the digestion still going on will rub you of some energy.
I would not use fish oil since it will slow down digestion even more.
I would consider a smaller portion of animal flesh (100-150g), a scoop of whey protein and veggies around 2 hours prior. [/quote]
Thib,
Would this type of recommended meal composition and timing also hold true for the meal prior to weight training?
charles poliquin dtates the first step to becoming a great strength coach is to get an hounary degree in exercise physiology. do you agree with this.
P.S. if this has allready been answered id appreciate anyone reposting it
[quote]hotdog.350 wrote:
charles poliquin dtates the first step to becoming a great strength coach is to get an hounary degree in exercise physiology. do you agree with this.
P.S. if this has allready been answered id appreciate anyone reposting it[/quote]
HA he also states to be successfull you must have an inpronouncable surname ! (see author)
Besides that then the repost your looking for is this and more specifically number 4, hopefully this helps, and CT you dont mind.
[quote]hotdog.350 wrote:
charles poliquin dtates the first step to becoming a great strength coach is to get an hounary degree in exercise physiology. do you agree with this.
P.S. if this has allready been answered id appreciate anyone reposting it[/quote]
Getting a degree is a good first step. To be a successful strength coach you must first be able to get clients. When you are starting out you need something to gain the confidence on potential clients.
From my experience 4 things can help in this regard:
A college degree in exercise physiology/kinesiology/exercise science. I’ll be the first one to tell you that what you learn in college is rarely something that will make you a great strength coach, having the paper make you look ‘‘legit’’ in the eyes of potential clients and employers.
Personal accomplishments in something related to training. It could be a successful athletic career, winning a bodybuilding or powerlifting competition. It could also be having published a training book, video or something like that.
A good physique. Once again, this is in no way a garantee of training knowledge, there are plenty of guys with good physiques who know nothing about training. But being a great shape will still attract clients.
A good marketing strategy/client approach/lots of charisma.
The more of these things you have, the greater are your chances to be a success as a coach.
I was curious on your opinion about over head presses. I read that many big benchers feel that overhead work such as dumbbell presses can cause strain on the shoulder joints and rotator cuffs. Many top benchers completely avoid this type of training. What do you think?"
Hey CT,
What’s your take on adrenal fatigue? Something you’ve run into a lot? What protocols do you like for restoring a client’s health?