Thib's Q&A

Training
2701

[quote]moofs wrote:
Tibs-

What are some key training point or excersices you recommend for a shot putter?

I hope to compete in that event in college. I did it a few times in junior high but wasnt able to in highschool on account of schedule. Its currently my senior year. I know I’m a little behind but what do you recommend?
Thanks and get better![/quote]

A shot putter needs to increase his strength (the top shot putters are on par with powerlifters when it comes to the bench and squat when performed without powerlifting supporting gear, and pretty close to the top olympic lifters when it comes to the power clean) and power (I have a video of Werner Gunthar training, even at 280lbs he could jump hurdles at a very high level and sprint the 40 in under 4.5 seconds).

So lifts such as:

UPPER BODY
Pushing strength

  • bench press
  • incline press
  • military press
  • push press
  • floor press
  • partial bench from the rack

Pulling strength

  • Barbell rowing
  • chins
  • pull-ups
  • 1 arm rowing
  • high pull

Pushing power

  • speed bench press with 40-50% ideally with added chains or bands
  • medicine ball throws
  • shot put throws using various weights
  • power jerk
  • split jerk
  • plyo push ups

Pulling power
(mostly trained with the olympic lifts which are also lower body power moves)

LOWER BODY
Strength

  • Back squat
  • Back squat starting from the low position on pins in the power rack
  • 1/2 squat from the low position in the power rack
  • various types of lunges
  • romanian deadlifts
  • sumo deadlifts
  • 1/2 deadlift in the rack
  • reverse hyper
  • goodmorning
  • glute-ham raise

Power

  • Power clean from hang
  • Power clean from blocks
  • Power snatch from hang
  • Power snatch from blocks
  • DB swings
  • Jump squat with 20% of your max
  • Speed squat with 50% of your max
  • Various jumps
2702

[quote]Josh Rider wrote:
Coach Thibs,

I just read your article this week and it got me wondering something. You wrote in the article that the Tsuki press is a good chest isolation ecersice to replace the DB flye with in a routine. That got me wondering two things: 1. how does the Tsuki press isolate more than a traditional DB press

  1. What is the purpose of Flyes in a routine in the first place (I use them, but I really can’t find a straight answer about their neccesity and how they develop the chest versus presses).[/quote]

The Tsuki is not really an ‘‘isolation’’ exercise in the purest sense since it does involve the shoulders and triceps (it is a pressing movement after all). But it does puts a more complete emphasis on the chest than most regular pressing movements.

Why include flies? Sounds like YOU are doing it because everyone else is… which is always a bad reason.

Flies do allow you to make sure that the pecs are fully stimulated at the end of a workout. Indidivuals who are shoulder or triceps dominant will need movements such as the fly, floor flies, cross-over, etc to fully stimulate the chest, while those who have no specific dominance, or are pec dominant will do very well without such moves.

2703

[quote]NiallC wrote:
are epsom salts any good for liver detoxification?
thank you christian[/quote]

No

2704

[quote]NiallC wrote:
part two[/quote]

I did include it in one of my ‘‘Violent Variations’’ something like 4 years ago.

2705

[quote]Christian Thibaudeau wrote:

Flies do allow you to make sure that the pecs are fully stimulated at the end of a workout. Indidivuals who are shoulder or triceps dominant will need movements such as the fly, floor flies, cross-over, etc to fully stimulate the chest, while those who have no specific dominance, or are pec dominant will do very well without such moves.[/quote]

It seems like my thoughts are actually true. My chest routine usually consist of two primary horizontal pushing exercises (right now I’m doing 3-4x6-8 BB Bench Press, 3x 6-8 Incline DB Press…warm ups excluded) and I usually finish off with 3x10-12 flyes to “feel” my chest more.

Thanks for the info and I’ll be sure to try the Tsuki press, but would it be more logical to use it as a flye replacement or as a replacement for the second “main” chest exercise I use? I’m not asking a specific program design question but rather wondering what the Tsuki press would best replace in general.

2706

[quote]Josh Rider wrote:
It seems like my thoughts are actually true. My chest routine usually consist of two primary horizontal pushing exercises (right now I’m doing 3-4x6-8 BB Bench Press, 3x 6-8 Incline DB Press…warm ups excluded) and I usually finish off with 3x10-12 flyes to “feel” my chest more. Thanks for the info and I’ll be sure to try the Tsuki press, but would it be more logical to use it as a flye replacement or as a replacement for the second “main” chest exercise I use? I’m not asking a specific program design question but rather wondering what the Tsuki press would best replace.[/quote]

My best answer would be to ‘‘try it for yourself’’ and see whether you feel that it can replace one of your other pressing movements or not.

2707

Coach,
I have been training very regularly for over a year, but i am facing a particular problem:
I had for years acute acid reflux and had a very successfull surgical operation since about 4 years (fundoplication) which eliminated the symptoms completely.

but few months after i started training, and after a session during which I had intensive squating the reflux started again. I related this to the exercise. I don’t know if i am wrong. I very reluctantly stopped squating and since the symptoms of reflux stopped. Have heard before about such a problem? Do u have any advice to give me?

2708

Coach,

Thanks for the reply. I have a couple quick follow ups.

[quote]Christian Thibaudeau wrote:
RMorrison wrote:

  1. 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?

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.

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?

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]

I read this article as suggested and have two questions:

  1. You state not to count the carbs from green veggies; but, do I count the calories due to carbs from the green veggies? (this is significant for me because I usually eat around 2 lbs per day).

  2. As far as the supplement protocol, I will go with what is suggested above. I also have some BCAAs and Creatine though I can’t afford to take them (the BCAAs) in the suggested volume. Would 5g before and 5g after do enough?

[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?

The goal of the heavy day is to lift heavy, so you do not really need to do supersets or alternating sets.

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?

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.[/quote]

I am following this protocol now. I have a couple questions here:

  1. You suggest 75 seconds rest between sets. Should the rest be the same between exercises?

  2. Can you suggest an alternative to shuttle running? I just don’t like it… lol

  3. Im guessing it would not be ok to perform the 15 minute complex suggested by Cosgrove in “The Last Ten Pounds” article? One rep of each of the below with no rest in between. As many sets as possible in 15 minutes. I was thinking about adding this at the end but I am guessing that it would come with a high chance of injury in a fatigued state?

�?� Deadlift

�?� Romanian deadlift

�?� Bent-over row

�?� High pull

�?� Power clean

�?� Front squat

�?� Push press

�?� Back squat

Thanks Coach

2709

Thib,

I have a few quick questions for you.

Regarding the “Gunthar” row, upper back strength seems like it would be the limiting factor with the barbell or two dumbbell version and trunk strength seems like it would be the limiting factor with the unilateral DB version. Where would be the best placement be for these exercises in a weekly program?

If using a machine like the Atlantis unilateral lat pull-down, would grasping the left handle with the right arm or right handle with the left arm and performing a unilateral pull-down be the same in effect as the “Cobra” lat pulldown or do you still feel that version would be superior?

Lastly, I was hoping to get your expert take on an equipment question. The facility I work at is adding some new equipment soon. When it comes to leg curl machines, where would you rank(that is, if you have any experience with the machine in question) the plate-loaded prone leg curl model by Strive on a list of potential options?

Thanks, coach!

2710

[quote]AtleticoMadrid wrote:
Thib,

I have a few quick questions for you.

Regarding the “Gunthar” row, upper back strength seems like it would be the limiting factor with the barbell or two dumbbell version and trunk strength seems like it would be the limiting factor with the unilateral DB version. Where would be the best placement be for these exercises in a weekly program?[/quote]

The bilateral version is superior most of the time. The unilateral version should only be used if trunk stability development is of prime important. But it is not as good a muscle builder.

[quote]AtleticoMadrid wrote:
If using a machine like the Atlantis unilateral lat pull-down, would grasping the left handle with the right arm or right handle with the left arm and performing a unilateral pull-down be the same in effect as the “Cobra” lat pulldown or do you still feel that version would be superior? [/quote]

Not even in the same league.

[quote]AtleticoMadrid wrote:
Lastly, I was hoping to get your expert take on an equipment question. The facility I work at is adding some new equipment soon. When it comes to leg curl machines, where would you rank(that is, if you have any experience with the machine in question) the plate-loaded prone leg curl model by Strive on a list of potential options?

Thanks, coach! [/quote]

I never used it. But from experience, plate loaded machines are very unpopular with the average gym rate (when buying material that IS a concern). The best machines that I’ve used are the Atlantis ones and Nautilus is also decent.

2711

[quote]Christian Thibaudeau wrote:
Sorry for the late replies guys. I have been hospitalized for the past 5 days without any computer access. I’ll try to get up to date ASAP.[/quote]

You coming back lets us assume you’re better, that’s already good new.

2712

[quote]AlexD wrote:
Christian Thibaudeau wrote:
Sorry for the late replies guys. I have been hospitalized for the past 5 days without any computer access. I’ll try to get up to date ASAP.

You coming back lets us assume you’re better, that’s already good new.

[/quote]

Yeah everything is under control, in fact I’m training in a few hours.

2713

CT,

Good to hear you are ok.

My question is about stretching. If one were to stretch during a lifting session, what is your opinion of the following two-part strategy:

  1. Stretch the antagonist muscle between sets. So, if I am working biceps, I would stretch the triceps between sets in an attempt to give the biceps greater contractile potential. I think I read about that in an article on this site, but I forget the author who wrote about this.

  2. Stretch the agonist at the end of all exercises for that muscle “DC-style,” so a prolonged stretch. Using the example in Step 1, I would stretch the biceps when I am done working them (after I am done with all biceps exercises for that day, not just after every biceps exercise).

Would the above make sense at all? Or am I just overcomplicating a simple stretching routine?

Thanks for your time.

2714

[quote]AlexD wrote:
Hi Coach,

If you got a few minutes to spare I would like a nutritional advice. I’m on a planned overtraining programm and I am not sure how to adapt the diet at this end of this one.

I got two types of diet for the recovery (bouncing? not sure about the right english word here, sorry >.<') period following it (the one where I am supposed to gain a lot of weight). As an extra indication I will not train during this week.

Both solutions are based on eating cleaned food obviously.

a) P+C first half of days and P+F the second half, while crazily increasing the quantities?

b) P+ fast C once every 2-3 meals to maximise insulin through the whole day? (like having a shake with some maltodextrine or dextrose every now and then)

c) Something way smarter I did not come up with?

It would be great to have your insights on that one.

Merci.[/quote]

Sorry CT to bump it back (promise I won’t do it anymore btw), but the recovery period should start in 3 days so…

2715

coach, 2 questions for you.

Is creatine in pill form as effective as powder?

What is your opinion on NO(L-Arginine) and how much/when should it be taken for maximum effect?

2716

Coach,

I was wondering what your thoughts were on using beef jerky as a way to amp up protein intake. I currently shoot for 160 grams per day of protein(my body weight) but to get that amount it seems like I am ingesting a lot of fat and getting chunky around the waist. The kind I have sitting in front of me says in 1 oz. there is 14 grams of protein, 2% total fat and 5g carbs. The sodium is the problem obviously. Do the benefits of high protein here outweigh the high sodium content?

As always, thank for any advice you can offer.

2717

Coach Thib, I recently bought your book, HTMB. I have a couple of questions about your FAT LOSS TEMPLATE. If you are using an antagonistic bodypart split, ie- chest/back would you do for example-

1a-activation chest exercise
1b-metabolic chest exercise
1c-activation back exercise
1d-metabolic back exercise

then continue with the rest of the template in the same manner, or would you do the whole template for chest then do the whole template for back. Also how would you encorporate your METALBOLIC PAIRINGS into the fat loss template.

2718

[quote]tsmalley wrote:
Coach,

I was wondering what your thoughts were on using beef jerky as a way to amp up protein intake. I currently shoot for 160 grams per day of protein(my body weight) but to get that amount it seems like I am ingesting a lot of fat and getting chunky around the waist. The kind I have sitting in front of me says in 1 oz. there is 14 grams of protein, 2% total fat and 5g carbs. The sodium is the problem obviously. Do the benefits of high protein here outweigh the high sodium content?

As always, thank for any advice you can offer. [/quote]

It’s not only the sodium, but also all the junk that is normally in there. I would only consider it as a last last last resort.

2719

[quote]gaddismotivate wrote:
coach, 2 questions for you.

Is creatine in pill form as effective as powder?[/quote]

At equal doses yes. But it’s more expensive, so why take it.

[quote]gaddismotivate wrote:
What is your opinion on NO(L-Arginine) and how much/when should it be taken for maximum effect? [/quote]

It’s basically worthless.

2720

Coach,

  Thanks for the reply about beef jerky. What path would you recommend for a guy who is currently 160lbs at 16% bodyfat, trying to get to 175 lbs at 7-8% body fat? I relaize this will probably take a year or more but I am willing do whatever it takes to get there. Would it be quicker to bulk now and stop worrying about my excess fat, or take off the excess fat now and start from around 150lbs and 10% bodyfat? I currently lift as hard as possible, focusing on the "money" exercises.

I think I might be spinning my wheels though because I am running on the treadmill for about 30 minutes after arm days 2-3 times per week. Assuming you cannot effectively gain muscle while losing fat, would I be smarter to bulk and worry about the cutting later or cut now and start with less fat?

Thank You.