Hey CT,
You mentioned before that you gained a lot of your knowledge from reading. Do you have a list of top books/texts/papers etc that you’ve read throughout the years that you could recommend to someone looking to boost their knowledge in this field?
Cheers
Hi Coach,
some advice about your great hardgainer training?
when u’ll post the revised 3?
here yout Facebpok group
http://www.facebook.com/group.php?gid=28318848062
Ex.
SPEC BLOCK (4 weeks)
Day 1. Chest (heavy lifting/4-6 reps range, 12-16 total sets)
Day 2. Lower body
Day 3. Chest (high reps/12-15 reps range, 6-9 sets)/Shoulders
Day 4. OFF
Day 5. Back/Biceps
Day 6. Chest (intensive/supersets, drop sets, etc. 9-12 sets)/Triceps
Day 7. OFF
CT,
I want to add some size to my chest, as it seems to be a lagging body part for me. I was very excited to see your recommendation for a chest spec cycle. I noticed that this training split is slightly different than the one you outlined in your HSS-100 Chest article.
I know that article is a little dated, so I’m wondering if I should follow the article as is, or adjust the HSS-100 routine to fit the new split you laid out here a few days ago? Thanks for your help
Hi Coach,
I am starting a cut and plan on using a program designed around your article “Destroying Fat”. i ahve a couple questions about the program and small variations that I would like to make.
Currently 5’8", 184 lbs, around 15% BF.
Do you reccomend squats and deadlifts on the same day for heavy lifting or do you think that I should alternate them week to week?
I have been taking BCAAs before all of my workouts and slamming Surge after all as well. Should I keep the Surge for the lactate inducing session?
I can’t really superset on heavy day because I go to a commercial gym and have to work out at peak time. Thus, I just can’t take up more than one station at a time. I imagine that the program will still be effective without the superset. Confirm?
Along the same lines, I will superset into the lactate-inducing work but it won’t necessarily be the same order and i may switch up exercises mid-circuit just to keep things going. This is ok as well correct?
Thanks for all the amazing articles,
Rick
Coach, I am taking a week off of training because of illness, hoping to get lots of rest. What are some things I can do so as to not lose muscle mass or gain fat in that week? Could bodyweight exercises fatigue me too much, or is it simply a matter of diet?
ps. I saw a commercial for P90X today. Do you know what that is and if so, any thoughts?
[quote]donovanbrambila wrote:
Coach, I am taking a week off of training because of illness, hoping to get lots of rest. What are some things I can do so as to not lose muscle mass or gain fat in that week? Could bodyweight exercises fatigue me too much, or is it simply a matter of diet?[/quote]
REST AND RECOVER… REST AND RECOVER… REST AND RECOVER… That’s it!
Your priority is to get healthy ASAP. By trying to do too much you might actually delay your recovery which could lead to greater losses.
Anyway, in 1 week you will not lose much muscle mass if you eat properly. You WILL feel smooth, soft and smaller… but this is mostly due to a loss of myogenic tone (tonus) and lowered glycogen stores due to the illness. You might also look fatter because when ill we tend to retain water.
Even if you lose some muscle you will quickly rebound within a week or so of getting back in the gym.
[quote]donovanbrambila wrote:
ps. I saw a commercial for P90X today. Do you know what that is and if so, any thoughts? [/quote]
A gimmicky training program.
[quote]RMorrison wrote:
You can do both, it will be really taxing on your lower back. So it might be best to avoid doing them in the same session, especially during a fat loss phase.
[quote]RMorrison wrote:
2. I have been taking BCAAs before all of my workouts and slamming Surge after all as well. Should I keep the Surge for the lactate inducing session?[/quote]
It depends on your diet. The workouts in the ‘‘Destroying fat’’ article will not ‘‘work’’ if you do not also use a proper fat loss diet.
If you decide to use a low-carbs approach, Surge might be oo high in carbs. You might consider using only 1/2 a serving + 1 scoop of protein or 2 scoops of protein + 20g of glutamine instead.
Read my article ‘‘Refined body transformation’’ for more info.
[quote]RMorrison wrote:
3. I can’t really superset on heavy day because I go to a commercial gym and have to work out at peak time. Thus, I just can’t take up more than one station at a time. I imagine that the program will still be effective without the superset. Confirm? [/quote]
The goal of the heavy day is to lift heavy, so you do not really need to do supersets or alternating sets.
[quote]RMorrison wrote:
4. Along the same lines, I will superset into the lactate-inducing work but it won’t necessarily be the same order and i may switch up exercises mid-circuit just to keep things going. This is ok as well correct?
[/quote]
It might not be. The order of exercises in the lactate session is desigend to avoid the fatigue from one movement hurting the performance of the next one.
For example doing:
A1. DB bench press
A2. DB shoulder press
…
Would not be good because there is too much cross-over.
Also, read my ‘‘Monday with Thib’’ series… in one 3-4 weeks ago I detail metabolic workouts, which I now use instead of circuits.
Hello,
Curious about BioSign modulation measurements, how to take account for analyzing suprailiac and pec site measurements since I had a liposuction in these areas? Does it make any difference?
What kind of calipers practitioners are using for taking measurements? Are there wide variety tools or are they using Harpenden calipers only?
thanks
Mika
Coach,
Is there any scientific or empirical evidence with regards to the use of fish oils limiting muscle gains in an hypertrophy training phase.
Thanks
Mac
Hey Thib,
I’ve been having a weird issue when doing abs recently. I’ve been doing a straight leg reverse crunch type of movement and I can really feel it in my abs. However, after a few reps with a really intense contraction, my bottom left ab will tense up and it won’t release the contraction.
I can be standing up looking at my abs and I’ll have a single huge bulging ab while all my other abs are relaxed. After about 20-30 seconds or so the contraction finally relaxes. Any ideas on what this could be caused by? I never really get muscle cramps or anything, and it is always the same abdominal that tenses up. Thanks!
[quote]Mac2 wrote:
Coach,
Is there any scientific or empirical evidence with regards to the use of fish oils limiting muscle gains in an hypertrophy training phase.
Thanks
Mac[/quote]
No… it’s based on the theory that since it has anti-inflammatory properties, and that anti-inflammatory medicines slow down recovery from training, then it should reduce muscle growth.
However we counter that argument by saying that its effect on increasing insulin sensitivity would help muscle growth.
Hi Coach,
When doing the original 12 week HSS-100 program, do you recommend changing the exercises every 4 weeks? Or do you stay with the same exercises for the entire program?
Thank you
Coach,
After 4 weeks using the RKD combined with Metabolic Pairings (worked very well), what approach to dieting/training would you recommend for someone who wants to switch to a lean gain while still losing a little fat?
I don’t think I’m carb tolerant. My biosignature readings are…
Chin 5.2
Cheek 7
Pec 4.4
Tri 4.4
Subscap 11.1
Midax 6.1
Supra-iliac 10.4
Umb 10.2
Knee 5.5
Calf 2.8
Quad 5.4
Ham 9.6
Cheers
C
[quote]Christian Thibaudeau wrote:
Mac2 wrote:
Coach,
Is there any scientific or empirical evidence with regards to the use of fish oils limiting muscle gains in an hypertrophy training phase.
Thanks
Mac
No… it’s based on the theory that since it has anti-inflammatory properties, and that anti-inflammatory medicines slow down recovery from training, then it should reduce muscle growth.
However we counter that argument by saying that its effect on increasing insulin sensitivity would help muscle growth.[/quote]
Coach, but don’t fish oils reduce pgf2 levels?
[quote]Stacked wrote:
Christian Thibaudeau wrote:
Mac2 wrote:
Coach,
Is there any scientific or empirical evidence with regards to the use of fish oils limiting muscle gains in an hypertrophy training phase.
Thanks
Mac
No… it’s based on the theory that since it has anti-inflammatory properties, and that anti-inflammatory medicines slow down recovery from training, then it should reduce muscle growth.
However we counter that argument by saying that its effect on increasing insulin sensitivity would help muscle growth.
Coach, but don’t fish oils reduce pgf2 levels?[/quote]
You’re focusing on the minutia buddy. Besides, the benefits FAR outweigh the slight negatives (If there is any)
CT, I read eating a piece of fruit about 30 minutes before training actually helps you deplete more glycogen if training first thing in the morning…is this true?
Thib,
Given the most recent installement of your “Mondays” series, I wanted to get your thoughts on using a single-point suspension pull-up bar. Picture a bar suspended from a fixed point by a chain or climbing-grade cable…essentially like rings only with one bar. My gym has one of these, and it also features PVC pipe covering the bar, which results in a rotating sleeve that challenges the grip(similar to Ironmind’s Rolling Thunder deadlift handle if you are familiar with that item).
Would this tool(or even the aforementioned rings) have potential application for back training as an “activation” exercise before fixed-bar pull-up variations or even pulldown variations?
Hi, CT,
I think you said recently that it might be good not have a meal so close to bedtime, to give the system a rest. You mentioned having some casein.
How do you feel about BCAAs or Leucine, to get into a positive nitrogen balance, before bed? Is this the wrong time for either?
[quote]300andabove wrote:
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
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.
Those who are successful are REALLY successful, but they have to work extra hard to get there. And to get there you need to have a ‘‘hook’’… something that makes you special compared to other coaches.
Most of the top coaches, those making a lot of money have AT LEAST 1 of these things… and the more of them they have, the more successful they’ll be:
Now, there are PLENTY of guys with great physiques who are shitty trainers. But normally they still have plenty of clients just because of their appearance.
If you can say ‘‘I trained Michael Owens’’ (it better be true if you say it though!) then you will have about a zillion clients per day.
However when you are just starting out as a coach it is obviously hard (if not impossible) to score some of these great clients. Another good way to have a positive reputation is if you are/were yourself an accomplished athlete.
Extreme knowledge. The more you know, the more likely you are to retain clients. Knowledge will RARELY get you clients. However it will often facilitate keeping them as clients because you are able to answer their questions and are great at teaching them how to train.
Papers. I do have a college degree in exercise science and I’ll be the first one to tell you that this formal education didn’t really contribute to making me a good coach. Heck, I wouldn’t trust 95% of the people who studied with me to design a beginner’s training program!
HOWEVER to the average Joe/Jane a college degree equals competence. A lot of clients will actually not trust you unless you have a degree.
[/quote]
Cheers for that boys.
[quote]ThetfordMiner wrote:
Thib,
Given the most recent installement of your “Mondays” series, I wanted to get your thoughts on using a single-point suspension pull-up bar. Picture a bar suspended from a fixed point by a chain or climbing-grade cable…essentially like rings only with one bar.
My gym has one of these, and it also features PVC pipe covering the bar, which results in a rotating sleeve that challenges the grip(similar to Ironmind’s Rolling Thunder deadlift handle if you are familiar with that item).
Would this tool(or even the aforementioned rings) have potential application for back training as an “activation” exercise before fixed-bar pull-up variations or even pulldown variations?[/quote]
I have not used this type of equipment so I can’t comment on its efficacy. On paper it seems like it might work well, but sometimes, things that sounds great in theory don’t always pan out in the real world.