Thib's Q&A

Training
2761

Coach,

I was sorry to hear about your recent hospitilization-I hope all is well.

If you take leucine with every meal, would this affect the amount of BCAAs you take during training-I saw you take 40g during, 10g pre and post.

Also, do you have any advice for someone whose 1rm is a lot higher than normal in relation to a 5rm or a 3rm for example. I always struggle with the higher rep sets but when doing singles, the weights I use are always higher than expected. Are there ways of increasing strength with singles and doubles only, is this advisable?

Thanks in advance for the help and best wishes to you and your family.

2762

[quote]JJP wrote:
Coach,

I was sorry to hear about your recent hospitilization-I hope all is well.

If you take leucine with every meal, would this affect the amount of BCAAs you take during training-I saw you take 40g during, 10g pre and post. [/quote]

I’m 100% fine, actually I had 3 kickass training sessions this week.

The amount of peri-workout BCAA isn’t affected by the leucine intake during the day. The optimal dose for peri-workout BCAA intake is 0.2g per pound of bodyweight and the minimal effective dose is 0.1g per pound.

[quote]JJP wrote:
Also, do you have any advice for someone whose 1rm is a lot higher than normal in relation to a 5rm or a 3rm for example. I always struggle with the higher rep sets but when doing singles, the weights I use are always higher than expected. Are there ways of increasing strength with singles and doubles only, is this advisable?[/quote]

It’s actually something that is a VERY good sign. It means that you either have a high ratio of fast-twitch fibers or have a super efficient nervous system. I’m the same way. I’m great with sets of 1, good with sets of 3 and anything above 5 reps is a dead zone for me.

Yes, it is perfectly possible to build strength by training in thr 1-3 reps range provided that:

  • You do not go all out everytime
  • Back off every 3-4 weeks to avoid injuries
2763

Hello Thib! I’m currently on a diet but will start a mass phase this december. My goal is to compete in routine fitness, and what I need most is more legs and delts.

I’m planning already my new program and was thinking of upper/lower body split with few twists (delt training placement). I also need plyometrics training for my routine, of course. How does this plan look:

Mon: lower body (quad dominant)

Warm up:
squat jumps 3x10-12
jump off box 2x8-10

A1. front squat 4x8-10
A2. incline side lateral raise db 4x10-12
rest between sets 30 s, rest 90 s and repeat

B1. leg press 3x10-12
B2. leg extension 3x12-15
rest between sets 30 s, rest 90-120 s and repeat

C1: sitting calf raise 2x14-16
rest 45 s between sets

D1. hanging/dip machine leg raises 2x10-15
D2. ball ab crunch 2xmax (xtra weight)
D3. twists with db 2x15-20
rest between sets 30 s, repeat without xtra rest

Tue: upper body

Warm up:
plyometric pushups (tap hands) 2x max
one arm pushups 2x max both arms
triceps pushup hands on medicine balls/bosu ball 2x max

A1. pulldown negatives (slow eccentric) 4x4-6
A2. bench press db 4x8-10
rest between sets 30 s, rest 90 s and repeat

B1. one arm db row 3x10-12
B2. military press bb behind neck 3x8-10
rest between sets 30 s, rest 90 s and repeat

C1. biceps curl bb 2x10-12
C2. skull crusher 2x8-10
C3. bent over lateral raise db 2x10-12
rest between sets 30 s, repeat

Wed: recovery, mild aerobics walking, swimming etc.

Thu: lower body (ham/glute dominant)

A1. Romanian deadlift 4x8-10
A2. straddle press hold for max time 4x
rest between sets 30 s, 90 s rest and repeat

B1. one legged squat 3x10-12
B2. one leg reverse glute-ham raise machine 3x10-12
rest 30 s, switch side, rest 30 s, switch exercise, rest 90-120 s, repeat

C1. standing calf raise 4x12-14
rest 45 s between sets

D1. back extension 2x10-12
D2. ab crunch machine 2x10-12
rest 30 s between sets, repeat

Fri: upper body

Warm up:
plyo pushups 2x max
pushups feet elevated hands on medicine balls/bosu ball 3x max

A1. chin-up negatives 4x4-6
A2. incline bb bench press 4x8-10
rest between sets 30 s, rest 90 s, repeat

B1. negative triceps dips (slow eccentric) 3x6-8
B2. bent over row 90 degrees bb 3x6-8
rest 30 s between sets, rest 90 s and repeat

C1. face pull 2x10-12
C2. incline db biceps curl 2x10-12
C3. db military press 2x8-10
rest 30 s between sets, repeat

Sat: interval/routine practice/high intensity aerobics

Sun: rest/active recovery

I hope you could give me your opinion on how this looks and if there’s something what you think should be done differently. Thank you!

2764

Oh boy. I know you’re new so you wont be so penalized for this, but…

Thib doesnt analyze training programs cuz they take more time to analyze than to actually make one. And it wouldn’t be fair to his paying clients who pay for such a service.

:slight_smile:

2765

Hi CT,

I’m about to embark on a muscle building phase over the next couple of months and I have a couple bottles of MAG-10 in my freezer that I’d like to use. So if someone were on MAG-10 or any other anabolic assistance what would be the better program to use: your HSS-100 for chest, shoulders and back ( 4 weeks of chest, 4 weeks of back, 4 weeks of shoulders) or your Beast Building program?

Thanks!

2766

Hey coach! Quick questions for you. Two nights ago at the gym I was doing dumbell curls for my last exercice of my routine. I was going all out and was already pretty fatigued. On my second to last set, I heard and felt a small pop in my bicep. It didn’t hurt but was more like a tingle.

When I got home I noticed that on the top of my bicep there was a little bump or nodule. I am guessing this is just a small broken blood vessel? Does this mean I am going too hard? I remember when benching in high school I broke a blood vessel in my eye and the look of it scared the hell out of a lot of people. Maybe I am prone to vessel breaks?

Thanks!

2767

hi Christian
what do you think about post-post workout shake?

2768

Which is the hardest workout that you have performed?, the one that left you almost dead, with nausea/puking, etc.

2769

This may have been mentioned already and i’ve completely missed it but what do you class as a low carb diet? by this i mean when i see people mention low carb diets they can vary from 100g of carbs a day all the way down to 20g of carbs a day, i was wondering what sort of guideline you follow currently and when you were on your low carb diets
many thanks

edit; in fact i now remember you mentioning less then 30g of carbs in nutrition for newbies articles, is this still what you would recommend and adhere to yourself?

2770

Hi Coach,

in the 3 years training i have noticed that my muscles respond better to LOW reps (4-6). Therefore fast-twitch. I am alot stronger and have seen the most gains in size.

When i do high reps (10-12) my strength goes DOWN tremendously. as much as 33% i would say. and i don’t feel like i am gaining as much muscle.

I know it’s good to change training programs every few months but in my case should i stick to low reps?

Thanks Chris

2771

[quote]Christian Thibaudeau wrote:
JJP wrote:
Coach,

I was sorry to hear about your recent hospitilization-I hope all is well.

If you take leucine with every meal, would this affect the amount of BCAAs you take during training-I saw you take 40g during, 10g pre and post.

I’m 100% fine, actually I had 3 kickass training sessions this week.

The amount of peri-workout BCAA isn’t affected by the leucine intake during the day. The optimal dose for peri-workout BCAA intake is 0.2g per pound of bodyweight and the minimal effective dose is 0.1g per pound.

JJP wrote:
Also, do you have any advice for someone whose 1rm is a lot higher than normal in relation to a 5rm or a 3rm for example. I always struggle with the higher rep sets but when doing singles, the weights I use are always higher than expected. Are there ways of increasing strength with singles and doubles only, is this advisable?

It’s actually something that is a VERY good sign. It means that you either have a high ratio of fast-twitch fibers or have a super efficient nervous system. I’m the same way. I’m great with sets of 1, good with sets of 3 and anything above 5 reps is a dead zone for me.

Yes, it is perfectly possible to build strength by training in thr 1-3 reps range provided that:

  • You do not go all out everytime
  • Back off every 3-4 weeks to avoid injuries

[/quote]

Coach,

I’m glad to hear everything is okay and training is going well.

What sort of training phase are you in at the moment? Are you thinking of competing (bodybuilding, powerlifting, olympic lifting?), or just having fun? Any new PRs recently?

Best wishes as always.

2772

[quote]mse2us wrote:
Hi CT,

I’m about to embark on a muscle building phase over the next couple of months and I have a couple bottles of MAG-10 in my freezer that I’d like to use. So if someone were on MAG-10 or any other anabolic assistance what would be the better program to use: your HSS-100 for chest, shoulders and back ( 4 weeks of chest, 4 weeks of back, 4 weeks of shoulders) or your Beast Building program?

Thanks![/quote]

It depends on your goal. The Beast Building has more of a strength component to it than HSS.

If you decide to use HSS, DO NOT use the spec approach. Use the regular program.

2773

[quote]tsmalley wrote:
Hey coach! Quick questions for you. Two nights ago at the gym I was doing dumbell curls for my last exercice of my routine. I was going all out and was already pretty fatigued. On my second to last set, I heard and felt a small pop in my bicep. It didn’t hurt but was more like a tingle.

When I got home I noticed that on the top of my bicep there was a little bump or nodule. I am guessing this is just a small broken blood vessel? Does this mean I am going too hard? I remember when benching in high school I broke a blood vessel in my eye and the look of it scared the hell out of a lot of people. Maybe I am prone to vessel breaks?

Thanks![/quote]

If you heard a pop it is likely to be a minor muscle tear. Go easy on your biceps for a while.

2774

[quote]totti13 wrote:
hi Christian
what do you think about post-post workout shake?[/quote]

I prefer to have a solid meal 60-90 minutes after my post-workout shake. Shakes are good an convenient, but except for some occasions (post-workout, during workout) real food will always be better.

2775

[quote]Christian Thibaudeau wrote:
totti13 wrote:
hi Christian
what do you think about post-post workout shake?

I prefer to have a solid meal 60-90 minutes after my post-workout shake. Shakes are good an convenient, but except for some occasions (post-workout, during workout) real food will always be better.[/quote]

cool thanks

what kind of meal would be the best 90 minutes after the shake for lean muscle mass gain?

1.carbs-80g-potato(oatmeal)+fruit+protein
2.carbs from fruit+good fat+protein
3.other?

2776

Hi CT,

I know this approach has all ready a progression built in, so probably can not be modified to follow your block periodization , but if someone where to do this for a 12 week period,

Would you recommend to deload and even go for a new max every 4 weeks as you prescribe in you black book block periodization or just max at the end, and just keep adding weight when possible.

Also, would you recommend this approach for a deadlift spec cycle

Thanks

[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

  • If all reps were solid (not just successful, but fast and explosive) you can move up the starting weight by 5lbs the next week.

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

  • If all reps were solid move up the starting weight by 5lbs the next week.

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]

2777

[quote]totti13 wrote:
Christian Thibaudeau wrote:
totti13 wrote:
hi Christian
what do you think about post-post workout shake?

I prefer to have a solid meal 60-90 minutes after my post-workout shake. Shakes are good an convenient, but except for some occasions (post-workout, during workout) real food will always be better.

cool thanks

what kind of meal would be the best 90 minutes after the shake for lean muscle mass gain?

1.carbs-80g-potato(oatmeal)+fruit+protein
2.carbs from fruit+good fat+protein
3.other?[/quote]

Protein (50-80g), veggies at will, 2 portions of fruit, 6g fish oil or 25g of almonds

2778

Hey there Coach Thib!

I was wondering if you could go into detail on the proper execution of the one armed dumbell row. I’ve always been slightly confused on how to do this lift properly. Thanks alot!

2779

[quote]elzorro wrote:
Hi CT,

I know this approach has all ready a progression built in, so probably can not be modified to follow your block periodization , but if someone where to do this for a 12 week period,

Would you recommend to deload and even go for a new max every 4 weeks as you prescribe in you black book block periodization or just max at the end, and just keep adding weight when possible.[/quote]

You are actually testing your max, or close to it once a week (second session). But yeah, every 4th week reduce the volume and test your max on Saturday and start a new cycle from there.

For the deload, perform the monday/day 1 session as planned, then you do not perform any olympic lifts until saturday where you test your maximum.

[quote]elzorro wrote:
Also, would you recommend this approach for a deadlift spec cycle
[/quote]

It would work well, but be careful of overstressing yourself. A deadlift is more demanding physically than a power clean. In the case of the deadlift I would deload after 2 weeks.

Perform the program for 2 weeks, on the 3rd week only perform the first day and back to normal on the 4th week.

2780

Hey coach, i’m reading your Q&A from beginning to end and i try to research before i post a question. I know it can be very annoying being asked the same questions over and over.

just wanted to say, i’ve learned so much by reading your articles, Tribs Q&A and discuss Q&A and Berardi’s articles too. I’m currently following your metabolic pairings, with 2-3 heavy days for my workouts and am on a keteogenic diet (based on your trib gets ripped detail) with a few tweaks.

thanks for all of your contributions. And, congrats on your weeding.