Thib's Q&A

Training
2781

[quote]Christian Thibaudeau wrote:
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?

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

[/quote]

thank you lots

just something more…
6g of fish oil or 25g almonds and not together?

protein from powder or meat or is irrelevant?

2782

[quote]Christian Thibaudeau wrote:
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.

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.

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

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.

[/quote]

So you would prescribe exactly the same protocol for deadlift ? Sounds like a spinal erector killer to me. Also, I’m not sure it’s possible for me to deadlift 5 times the weight which is only 10-20lb lighter than my 1RM, even a triple would be questionable, because a 20 lb lighter 1RM is still kind of feels like a 1RM (or maybe 95-97%).

Also what about the rest of the workouts on these days ? I would say this should take 30-45 min deadlifting alone. Would one heavy pressing movement and go home do it?
Overall, I’d really like to try this specialization.

2783

[quote]Thy. wrote:
Christian Thibaudeau wrote:
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.

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.

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

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.

So you would prescribe exactly the same protocol for deadlift ? Sounds like a spinal erector killer to me. Also, I’m not sure it’s possible for me to deadlift 5 times the weight which is only 10-20lb lighter than my 1RM, even a triple would be questionable, because a 20 lb lighter 1RM is still kind of feels like a 1RM (or maybe 95-97%).
Also what about the rest of the workouts on these days ? I would say this should take 30-45 min deadlifting alone. Would one heavy pressing movement and go home do it?
Overall, I’d really like to try this specialization.
[/quote]

Obviously with the deadlift you would double or triple the amount of weight below your max that you use because of the nature of the exercise.

Yes it is hard on the lower back, which is why you need to deload every 3rd week.

But look at it this way, elite olympic lifters perform the snatch, clean and squat 5-6 days a week, often twice a day. The body can tolerate a lot of things if you build up to it gradually.

2784

[quote]Christian Thibaudeau wrote:
Thy. wrote:
Christian Thibaudeau wrote:
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.

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.

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

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.

So you would prescribe exactly the same protocol for deadlift ? Sounds like a spinal erector killer to me. Also, I’m not sure it’s possible for me to deadlift 5 times the weight which is only 10-20lb lighter than my 1RM, even a triple would be questionable, because a 20 lb lighter 1RM is still kind of feels like a 1RM (or maybe 95-97%).
Also what about the rest of the workouts on these days ? I would say this should take 30-45 min deadlifting alone. Would one heavy pressing movement and go home do it?
Overall, I’d really like to try this specialization.

Obviously with the deadlift you would double or triple the amount of weight below your max that you use because of the nature of the exercise.

Yes it is hard on the lower back, which is why you need to deload every 3rd week.

But look at it this way, elite olympic lifters perform the snatch, clean and squat 5-6 days a week, often twice a day. The body can tolerate a lot of things if you build up to it gradually.
[/quote]

The heavy day is basicly a 3x5/3/1 wave, I usually train my deadlift the similar way, but with a 3x3/2/1 wave and once a week.

Is it possible that you would write in detail about this kind of program in one of your Monday with Thibs ?

2785

Coach Thibs

If you had exactly enough money to purchase any single type of amino acid supplement, which would it be? (BCAAs count as a single “type”). Basically, what I’m asking is out of the different types of amino acids, which is most neccesarry to supplement and/or is best for recovery?

I know there probably isn’t a clear cut answer but which would you buy if you could only choose a single one. Thanks.

2786

[quote]Josh Rider wrote:
Coach Thibs

If you had exactly enough money to purchase any single type of amino acid supplement, which would it be? (BCAAs count as a single “type”). Basically, what I’m asking is out of the different types of amino acids, which is most neccesarry to supplement and/or is best for recovery?

I know there probably isn’t a clear cut answer but which would you buy if you could only choose a single one. Thanks.[/quote]

  1. BCAAs used with the pulse method (at least 0.1g per pound during training, optimally 0.2g)

  2. Leucine 3-5g per meal

  3. Glutamine IF YOU ARE ON A LOW-CARBS DIET 0.2g per pound post-workout

2787

coach-

does an Antagonist workout for gaining size workout your muscles enough times a week? because im about to start using it with mi own design. it only works your chest out 1nce a week, it it good enough?

2788

[quote]pervysage73 wrote:
coach-

does an Antagonist workout for gaining size workout your muscles enough times a week? because im about to start using it with mi own design. it only works your chest out 1nce a week, it it good enough?[/quote]

You can do it more often then that… for example:

Day 1 - Chest/Back
Day 2 - Legs
Day 3 - Shoulders/Arms
Day 4 - OFF
Day 5 - Repeat

In that case you are working every muscle group every 5 days which is more than enough if the training is high in quality.

2789

[quote]Christian Thibaudeau wrote:
pervysage73 wrote:
coach-

does an Antagonist workout for gaining size workout your muscles enough times a week? because im about to start using it with mi own design. it only works your chest out 1nce a week, it it good enough?

You can do it more often then that… for example:

Day 1 - Chest/Back
Day 2 - Legs
Day 3 - Shoulders/Arms
Day 4 - OFF
Day 5 - Repeat

In that case you are working every muscle group every 5 days which is more than enough if the training is high in quality.[/quote]

thankz man u help me alot, i read all ur articles there great

2790

Hi CT-

I’ve been increasing cals but my body is responding by burning more so I can increase further! BUT I want to keep it lean. I’m finding I get more energy and better workouts with some carbs…but I don’t want to add too many. My current protocol is:

1 serving berries, 20-30 (sometimes 40 I’ve been so hungry) g. of whey (so totals like immediately upon waking and 15 min beforew orking out.

20g. of BCAAs and glutamine druing but I’ve been hungry and started drinking Surge DURING my workout the last 3 workouts!

Either started during or all after I have 1 scoop of Surge, but I have started frequently having 1.5-2 scoops, so a total of 17-30g. of carbs here.

I also eat 20g. of whey after my workout

1-1.5 hours later I eat 40g. of protein (ostrich, shake) and 12-20g. of carbs from fruit and 10ish g. of carbs from TONs of veggies.

2-3 hours after this I switch to fats and have my mega dose of fat for the day which is 5 oz. of fatty salmon YUM

So on training days my total carbs are usually at 150ish and on arms days closer to 120ish, and on off days closer to 100ish. My fats are at 55-65g. I weigh 107 give or take.

SO…what option would keep me leanest:

  1. Add more Surge immediatly after
  2. Add surge DURING
  3. Add more fruit before
  4. Add more fruit 1.5 hours after
  5. Add more complex carbs (sweet potatoe) 1.5 hours after
  6. No more carbs, just more fat…

Thank you!

2791

so this i wanted to post:

i have also around 1g carbs from from fruit and my periworkout nutrition
then i have 1.25-1.5g per pound of protein
the rest-1000-1500 kcal- is fat - more than 100g
i am also wondering how would one increase nutrients for lean muscle gain if needed more?

2792

CT,
you talk a lot about intra-workout BCAAs…how important is it that they are taken ‘intra’ workout?
More specifically (in my case, but I’m sure others are similar)
for 205 lb male: 15-20 g pre; 1/2-3/4 of Surge during; same strategy post.
so essentially, i am taking 0.1 before the workout and 0.1 after, as opposed to ‘during’.

as a follow up, if i switch to taking them during the workout, how should they be dosed? given that i need 20-40 grams, should i take like a gram or two between each set, a 40 gram dose mid workout, 4 x 10 gram doses, etc. (or is this minutiae)?
thanks for all your help.

2793

Hey CT

First of all I would like to say I’m a great fan of yours and that I should probally be paying someone to answer this kind of question (as I had [inneficiently] before) and that I’m sorry for any further english mistakes.

I live in Brazil and I’m 16 years old. I have around 24% of fat and I look after changing body composition and improve my combat hability.

My training log is not written in stone, sometimes I change the day I train certain muscle in the gym, but it looks something like this:

Monday: 18:30 - 20:00 – Chest and Back
20:30 - 21:30 – Muay Thai training

Tuesday: 11:30 - 12:15 – Biceps and Triceps
20:00 - 21:30 – BJJ training

Wednesday: 18:30 - 20:00 – Legs and Shoulders

Thursday: 18:30 - 20:00 – Chest and Back
20:30 - 21:30 – Muay Thai training

Friday: 8:00 - 8:45 – Biceps and Triceps

I know I shouldn’t train my arms more than my legs but the thing is both in Tuesdays and Fridays I train in the gym in my school that only have machines and I must follow the plan from my teacher in school that really sucks, so I prefer training in my real gym where I can do deadlifts squats and all the cool stuff.

I never train legs before I train MT or BJJ because it really lows the quality of my training. And I know it sucks to just leave the gym and go right into heavy conditioning training (I do some heavy conditioning in both sports including aerobic anaerobic and strengh conditioning) but that is the only time that I have.

My questions are:

1#- Am I possibly overtraining?

2#- How much training after lifting affect my performance, both in Hipertrophy and Combat? I know all that cortisol stuff exist, but is it really that bad in a point that I should just pick one and do it because the other one ruins me, oy maybe cycle it?

3#- What suplements should I take in order to improve performance and most importantly, recover me real fast after the weight lifting for the conditioning? Please answer in terms of substances not products, because as I live in brazil is very hard to find a specific product from a brand but I probally can find the same substance here with a different brand.

4#- I stop my training very late in the night as you can see, have you any hints on a natural thing that I can take to sleep better? I’m not medicine’s biggest fan

Soyy for the long read and i would be very thankfull if you answered it. You are really my last hope as I’ve asked this to many people and no one can answer a clean and precise answer

2794

ps: I do my core work in muay thay and it’s pretty hardcore so I don’t train it specificallt in the gym

2795

Coach Thibaudeau,

When you have advocated twice-a-day training as an excellect method of training with few drawbacks, you mentioned a few caveats, namely that you should focus on a function aspect in one and a structural in another, and also that you should train the same muscle.

I was wondering if it would be possible to train one body part, and then a supplementary body part.

For instance, I always leave abs until the end and often decide to skip them just figuring I’ll do them the next work out. However, I get into the habit of just missing them, so I was wondering if it would be acceptable to do two-a-days, with say chest (morning) and abs (afternoon). Or should I do a functional chest and ab workout in the morning and a structural chest and ab in the afternoon.

I ask because I was planning on using Ab Training for Athletes and Babehounds, 2K3 and I don’t know how I’d split it up.

2796

Hi,

I fell over and broke my 1st metacarpal and also two of the carpals in my hand.

My question is they want to put a cast on and of course I want to keep training. Can you possibly suggest anything else that will help recovery yet enable me to still have my training partner pass me DB’s etc so I can keep training!

Thanks.

2797

Coach Thibaudeau,

You wrote that insulin sensitivity is increased the day after a control day. Would it therefore be advantageous to always aim to have a weight-training day on the day after a control day? Also, in order to maximise the effect of the increased insulin sensitivity on the day after the control day, would it be practical to delay/minimise carb consumption leading up to the workout on that day?

Thanks,
Richard

2798

Thib,

If using sled dragging for ESW, do you think it is more productive to use various upper and lower body drills in a medley-type of workout(in order to work as much muscle mass in as many different ways as possible) or to just select a distance, load up a sled with as much weight as possible, and drag it(either forward or backward) back and forth for a set amount of time and resting for 30-60 seconds between trips?

2799

[quote]Christian Thibaudeau wrote:
pervysage73 wrote:
coach-

does an Antagonist workout for gaining size workout your muscles enough times a week? because im about to start using it with mi own design. it only works your chest out 1nce a week, it it good enough?

You can do it more often then that… for example:

Day 1 - Chest/Back
Day 2 - Legs
Day 3 - Shoulders/Arms
Day 4 - OFF
Day 5 - Repeat

In that case you are working every muscle group every 5 days which is more than enough if the training is high in quality.[/quote]

Thib that is a perfect setup to revolve around. However, I was wondering about the “quality” of workouts. What are good indicators of a good quality workout? I workout a muscle group 2x a week now, and was considering something along those lines, But how do you know if the “quality” is HIGH ENOUGH to promote a growth response. There are some muscle groups that no matter how many sets I do, they either only get a little sore or not at all. I put forth maximal intensity every time. For the compounds I stop a good rep before failure, and for isolations I go to failure, with my last set beyond failure and still the next day I almost feel nothing.

2800

[quote]forbes wrote:
Christian Thibaudeau wrote:
pervysage73 wrote:
coach-

does an Antagonist workout for gaining size workout your muscles enough times a week? because im about to start using it with mi own design. it only works your chest out 1nce a week, it it good enough?

You can do it more often then that… for example:

Day 1 - Chest/Back
Day 2 - Legs
Day 3 - Shoulders/Arms
Day 4 - OFF
Day 5 - Repeat

In that case you are working every muscle group every 5 days which is more than enough if the training is high in quality.

Thib that is a perfect setup to revolve around. However, I was wondering about the “quality” of workouts. What are good indicators of a good quality workout? I workout a muscle group 2x a week now, and was considering something along those lines, But how do you know if the “quality” is HIGH ENOUGH to promote a growth response. There are some muscle groups that no matter how many sets I do, they either only get a little sore or not at all. I put forth maximal intensity every time. For the compounds I stop a good rep before failure, and for isolations I go to failure, with my last set beyond failure and still the next day I almost feel nothing.
[/quote]

Soreness is no indication of a good workout. I can hit you with a baseball bat and you’ll be sore for days, it wont make you bigger though.

The only way to judge if a workout was effective is PROGRESS (actual workout performance).