Is it better to perform the floor flyes with straight arms in order to obtain a significant working range of movement for the pecs or can they be performed with bent-arms where there is reduced range however increased load.
Either way I have found them a very effective movement with what seems to be considerably less stress on the shoulder joint.
Cheers[/quote]
Arms straight, the elbows should never touch the floor as to avoid using them as a level to push against the floor.
Hi coach,
I read your article locked and loaded where you say that optimal intensity treshold for hypertrophy is 60%. When I train after 30-40 reps (depending on muscle group and using set/reps such as 4x10reps or 6x6reps), I can’t dore more sets using a load equal or greater than 50% of 1RM. Does it means that I have a poor work capacity? Should I do more sets or stop when I can’t sustain an intensity above 50% 1RM?
CT-
For someone who can only train Wensday, Thursday and Friday. Whats the best training split? This person also want to become a better “fighter.”
I was thinking somthing like this would work best.
Wens- Upper Body
Thurs- OFF
Fri- rotate between conditioning work and a Leg day
Coach, how’s that bodybuilder you were training doing? Did he get his pro card? I can’t remember his name, just remember he was a beast, causcasian; might have been from Quebec?
Is there a benefit to splitting up a workout into 2 separate workouts?
My thinking is you could lift heavier with each lift if you were doing half the work if you split it into morning and afternooon.
or is this just too small a detail for concern? unless of course you are competing
If you can afford the time, splitting a workout in two daily sessions will always yield better results.
However it is easy to overdo it; we are used to lifting for a certain amount of time and feeling a certain level of fatigue after our session. So when doing 2 daily workouts we tend to do too much volume. Remember to:
Split your daily volume in two, do not increase it. For example if your daily workout called for a total of 12 sets of two muscle groups (e.g. 12 sets for chest, 12 sets for back) if you split it up, the total number of sets for that day should still be 12 for each (when both sessions are added).
Keep the sessions short (20-45 minutes)
Make sure to have at least 4 hours between sessions, preferably 6.[/quote]
Is there a benefit to splitting up a workout into 2 separate workouts?
My thinking is you could lift heavier with each lift if you were doing half the work if you split it into morning and afternooon.
or is this just too small a detail for concern? unless of course you are competing
If you can afford the time, splitting a workout in two daily sessions will always yield better results.
However it is easy to overdo it; we are used to lifting for a certain amount of time and feeling a certain level of fatigue after our session. So when doing 2 daily workouts we tend to do too much volume. Remember to:
Split your daily volume in two, do not increase it. For example if your daily workout called for a total of 12 sets of two muscle groups (e.g. 12 sets for chest, 12 sets for back) if you split it up, the total number of sets for that day should still be 12 for each (when both sessions are added).
Keep the sessions short (20-45 minutes)
Make sure to have at least 4 hours between sessions, preferably 6.[/quote]
Coach,
I have a few questions regarding two-a-day training.
If my work schedule and access to a gym actually makes available time for 2-a-day sessions a non-issue, how long can 2-a-day training typically be used with maximum effectiveness before needing to revert back to one-a-day training?
If including any eccentric-only work or methods that involve a lot of eccentric stress(specifically using bands), should that be saved for the second session?
And regarding PW nutrition, I’ve read that sore and micro-traumatized muscles from “negatives” don’t take-up blood sugar well because of perturbations in the biochemical insulin pathways and just don’t accumulate glycogen as well as “non-sore” muscles do. Given this, would carbohydrate intake need to be reduced (when compared to a session where the eccentric phase is not primarily stressed) after an eccentric-focused session while maintaining a high protein and BCAA intake?
Coach,
I have a few questions regarding two-a-day training.
If my work schedule and access to a gym actually makes available time for 2-a-day sessions a non-issue, how long can 2-a-day training typically be used with maximum effectiveness before needing to revert back to one-a-day training? [/quote]
My ‘‘Thib System’’ series gives the answer to that question. I often recommend 3 weeks of twice-a-day, 1 week once a day, 3 weeks twice-a-day, 1 week once a day, etc. With this approach, and assuming that the total daily volume is not excessive you can go on like that pretty much forever.
[quote]SouthsideMayhem wrote:
If including any eccentric-only work or methods that involve a lot of eccentric stress(specifically using bands), should that be saved for the second session?[/quote]
Yes
[quote]SouthsideMayhem wrote:
And regarding PW nutrition, I’ve read that sore and micro-traumatized muscles from “negatives” don’t take-up blood sugar well because of perturbations in the biochemical insulin pathways and just don’t accumulate glycogen as well as “non-sore” muscles do. Given this, would carbohydrate intake need to be reduced (when compared to a session where the eccentric phase is not primarily stressed) after an eccentric-focused session while maintaining a high protein and BCAA intake?
Thank you for your time. [/quote]
Protein 0.3g per pound
Glutamine 0.2g per pound
BCAA 0.2g per pound (if you can afford it)
Glycine 0.1g per pound (work up to that amount)
[quote]cobrakai wrote:
Coach, how’s that bodybuilder you were training doing? Did he get his pro card? I can’t remember his name, just remember he was a beast, causcasian; might have been from Quebec? [/quote]
Actually he is from Israel. Amit Sapir. Yes he won his pro card and now is training for a powerlifting contest.
hi evry1
so with ALOT ALOT of help from CT,how put
up with around 100000000 qustions and e-mails aday during my prep for the show
i got my pro card
now im in my of-sesson
doing some power-lifting and getting BIGGER!
my next show is in may.and with thibs help
maybe in ayear or so the up 202 mr olimpya.
will keep you posted
amit sapir
bty-CT, I BENCH 210 RAW TODAY!
,250 WITH THE SHIRT ON!
[quote]amitsapir wrote:
hi evry1
so with ALOT ALOT of help from CT,how put
up with around 100000000 qustions and e-mails aday during my prep for the show
i got my pro card
now im in my of-sesson
doing some power-lifting and getting BIGGER!
my next show is in may.and with thibs help
maybe in ayear or so the up 202 mr olimpya.
will keep you posted
amit sapir
bty-CT, I BENCH 210 RAW TODAY!
,250 WITH THE SHIRT ON![/quote]
BTW, for your non-european folks, he is talking 210 and 250kg, not 210-250lbs
Got an odd problem looking for suggestions/help with my basic motions and connecting my right and left sides. Seems when I DL, squat even using the hip sleed I only use my left leg, no matter how hard I try to focus on my right leg it’s just along for the ride. Would you have any suggestions to wake up my right leg? I’ve already got lunges on the list, anything else?
[quote]Christian Thibaudeau wrote:
Addweight wrote:
Thib, in your high-threshold book you recommend to accelerate the last 1/4 of the eccentric part to improve muscle recruitment. In your recent thib system series, you only recommend this technique in olympic lifting, and plyometrics.
If someone is not using this two type of drills, should one use this technique in full squats, bench press, pullups, etc?.
To maximize strength, yes.
On isolation movements, no.
To maximize growth with compound movements, yes but make sure to really control the first 3/4th of the eccentric phase. [/quote]
Thank you. The problem applying this technique with full squats and bench press would be the bounce of the bar on the pecs in the BP, and the bounce of the hams on the calves in the full SQ.
but the thing is that it says to keep carbs under 30grams and Surge PWO will put me over the 30 grams. i love Surge, and i sometimes workout just to drink it, its so good.
[quote]Addweight wrote:
Christian Thibaudeau wrote:
Addweight wrote:
Thib, in your high-threshold book you recommend to accelerate the last 1/4 of the eccentric part to improve muscle recruitment. In your recent thib system series, you only recommend this technique in olympic lifting, and plyometrics.
If someone is not using this two type of drills, should one use this technique in full squats, bench press, pullups, etc?.
To maximize strength, yes.
On isolation movements, no.
To maximize growth with compound movements, yes but make sure to really control the first 3/4th of the eccentric phase.
Thank you. The problem applying this technique with full squats and bench press would be the bounce of the bar on the pecs in the BP, and the bounce of the hams on the calves in the full SQ.
[/quote]
You can lower the last portion of the eccentric rapidly without bouncing on the chest
[quote]NiallC wrote:
Josh Rider wrote:
Dave Rogerson wrote:
.).
I mentioned to my professor Poliqiun’s Biosignature Modulation and she laughed. I tried to explain her the basics from what I knew.
Not that I wouldn’t want to know where I could find some concrete research of how Poliquin’s system works, but I doubt your professor knows a quarter about body fat testing than Coach Poliquin does.
DONT BOTHER talking to people with an academic background, who spend their day in a lecture hall, their minds are closed.
[/quote]
I’ve been taking a week or two off from strict dieting and low carbs to give my body and break. I want to start dieting again with a low carb approach outlined in your “Refined Physique Transformation.”
I weight 185-190 pounds, 5’10’ at between 15% and 20% body fat. I believe a major problem with my dieting in the past is that I started undereating at around 2000 kcals a day.
My question is would I see better results starting at around 2500-2600 kcals or rather what would be a good starting point? I have a desk job so my physical activity happens during the evening instead of through out the day.
