Coach,
How are things, how’s training going?
I recently asked you about Poliquin’s Super-accumulation program and you stated you have used such approaches in the past and would recommend it. Would you do this sort of program only if progress has stalled (Poliquin seems to imply it would be best to break through a plateau), or would it be equally effective when training is going well (progress at every workout)?
Thanks in advance for the help and best wishes,
James
[quote]JJP wrote:
Coach,
How are things, how’s training going?
I recently asked you about Poliquin’s Super-accumulation program and you stated you have used such approaches in the past and would recommend it. Would you do this sort of program only if progress has stalled (Poliquin seems to imply it would be best to break through a plateau), or would it be equally effective when training is going well (progress at every workout)?
Thanks in advance for the help and best wishes,
James[/quote]
You only use the atomic bomb when all else has failed. You do not send nukes everyday in battle, you’ll do more harm than good.
[quote]Christian Thibaudeau wrote:
JJP wrote:
Coach,
How are things, how’s training going?
I recently asked you about Poliquin’s Super-accumulation program and you stated you have used such approaches in the past and would recommend it. Would you do this sort of program only if progress has stalled (Poliquin seems to imply it would be best to break through a plateau), or would it be equally effective when training is going well (progress at every workout)?
Thanks in advance for the help and best wishes,
James
You only use the atomic bomb when all else has failed. You do not send nukes everyday in battle, you’ll do more harm than good.[/quote]
CT,
Thanks very much for the swift response_Hope all is well.
James
Thibs -
I just finished re-reading your Carb Cycling Codex article and was doing the math on my numbers for losing fat. My question is, do I just start eating at my maintenance calories (3000 cals @ 187 lbs) or should I start eating at 20% less for fat loss?
Here’s what I came up with:
3000 Calories total (to maintain bodyweight)
2400 calories to lose fat:
High Carb Day Totals:
281g of Protein = 1124 calories
293g of Carbs = 1172 calories
37g of fat = 340 calories
Moderate Day Totals:
281g of Protein = 1124 calories
234g of Carbs = 936 calories
37g of fat = 340 calories
Low Carb Day Totals:
281g of Protein = 1124 calories
175g of Carbs = 702 calories
37g of fat = 340 calories
So after all of that, my question is: Do I have to work my way up to 3000 clean calories a day before I start dropping it to 2400?
Thanks
[quote]Christian Thibaudeau wrote:
NiallC wrote:
would i be quick to assume then that omega 3 fish oil from a high quality source would be more effective both physically and financially, then omega 7s, as it too would have high antioxidant properties, among its other benefits,
Let’s put it this way. Fish oil is always on my client’s list while omega 7 I only gave to one person and he was a supplement junkie with who liked to use everything under the sun.[/quote]
haha… good call…
nah just asking because i saw alot of adds for it lately in certain places, and i questioned the need
Hey Coach,
I am guessing my last post either confused the heck out of you or simply got skimmed by, so I am going to ask the question again but try to put it a little clearer.
In your article “Training for Newbies, Part 2” you gave out the following information
"Upper body horizontal push (bench press, dumbbell bench press, low-incline bench press, low-incline dumbbell press, decline bench press, decline dumbbell press)
Upper body horizontal pull (seated rowing, 1-arm dumbbell rowing, chest-supported dumbbell rowing, T-bar rowing, bent-over barbell row, machine seated row)
Upper body vertical push (military press, seated dumbbell shoulder press, seated barbell shoulder press, standing dumbbell shoulder press)
Upper body vertical pull (chins, pull-ups, lat pulldown in front with a pronated (palms away) grip, lat pulldown in front with a supinated (palms toward you) grip, lat pulldown with parallel grip)
Lower body quads dominant bilateral (close-stance back squat, front squat, leg press, hack squat)
Lower body quads dominant unilateral (lunges, step-ups, Bulgarian split squat)
Lower body hips extension dominant (Romanian deadlift, dumbbell Romanian deadlift, stiff-leg deadlift, reverse hyper, good-morning, pull-through)
Lower body knee flexion dominant (lying leg curl, standing leg curl, glute-ham raise)
Obviously, you don’t need to (and shouldn’t) do allof these exercises in the same workout, but you should do an exercise from each group every training week. You can add additional exercises only when you’re doing at least one of each. Once you’re at that point, you may choose from the list below."
So now my question could I use an exercise from each group to make a program, for example;
Bench Press
Seated Row
Military Press
Chins
Close stance back squat
Lunges
Romanian Deadlift
Lying leg curl
Is this an acceptable starting point or am I attempting to do to many exercises in a single workout?
Any help is appreciated.
Po
hi coach
I am starting the intensification phase of your HSS-100. I have big problems to design program for hamstrings.
i dont have the possibility to do GHR.
i was thinking something like this
A RDL with plate under the front of feet 5x4-6
B1 long step lunge (leg press feet high on the pad)
B2 free hip extension
C seated leg curl(only this in our fitness) one leg eccentrics 4x8-10
D leg press feet high on the pad
could you critisize this a little bit and maybe give me some suggestions (about tempo or exercises)
would appreciate your help
[quote]totti13 wrote:
hi coach
I am starting the intensification phase of your HSS-100. I have big problems to design program for hamstrings.
i dont have the possibility to do GHR.
i was thinking something like this
A RDL with plate under the front of feet 5x4-6
B1 long step lunge (leg press feet high on the pad)
B2 free hip extension
C seated leg curl(only this in our fitness) one leg eccentrics 4x8-10
D leg press feet high on the pad
could you critisize this a little bit and maybe give me some suggestions (about tempo or exercises)
would appreciate your help
[/quote]
A Sumo stance deadlift 5 x 4-6
B1 Romanian deadlift 3-4 x 6-8
B2 Leg curl 3-4 x 8-10
C Leg press feet high on pad 3 seconds pause in bottom position of each rep 3 x 8-10
D Leg curl 1 x 100
thank you very very much youre great
Hey Coach, is there any particular reason that you’re not answering my question above? –
Thanks
[quote]HogLover wrote:
Hey Coach, is there any particular reason that you’re not answering my question above? –
Thanks[/quote]
Sometimes I have a busy schedule and I don’t have time to answer all posts. But the main reason is that it is my policy (which I have stated NUMEROUS times) is that I do not respond to individuals who report their questions. I find it direspectful to me. Kinda like shouting ‘‘hey, answer me you dumbass’’.
I try to answer as many questions as I can, but I am not always able to do so.
Coach,
I realize this is sort of a subjective question; but do you have a feeling of what the next “new wave” that that will hit bb’ing/lifting or the supplement industry?
Whether it be a lifting style, split, supplement, diet, etc: any feeling on what’ll be the next “idea” to take off will be?
hi coach
i hope you can check this a little bit because i am really afraid that i design a redundant program
my HSS 100 chest/shoulders
A decline dumbbell bench 5x4-6
B1 dips 3x6-8
B2 decline dumbbell flies 3x8-10
C combo press 4x8-10
D 100x cable crossover
E1 ahrens press 4x8-10
E2 benr over cable lateral raise 3x10-15
i have no idea where to incorporatesome special technique/tempo
is this for a C or it is a total miss/redundant?
CT,
I go to gym 3 days a week. I want to buy a 32kg kettlebell (because it’s quite cheap in my country and easy to store, not because I think it’s an ultra device) and work with it in between gym days. What would be a good protocol to do it, to improve strength and not hinder the recovery?
[quote]totti13 wrote:
hi coach
i hope you can check this a little bit because i am really afraid that i design a redundant program
my HSS 100 chest/shoulders
A decline dumbbell bench 5x4-6
B1 dips 3x6-8
B2 decline dumbbell flies 3x8-10
C combo press 4x8-10
D 100x cable crossover
E1 ahrens press 4x8-10
E2 benr over cable lateral raise 3x10-15
i have no idea where to incorporatesome special technique/tempo
is this for a C or it is a total miss/redundant?[/quote]
Actually that’s fine
hey coach im currently 16% bf and im hopeing to get this down to at least 10% within the next 12weeks…
Diet wise i know you prescribe a Keto diet but can you explain to me why?
Can you not lose fat,including some clean carbs into your diet?
My problems areas are my hips so this would make me have a problem regulating insulin no?
also what are your views on pre breakfast cardio?
I one waas to perform fasted cardio would you still reccomend them eating a protein,fat meal still zero carbs…
thanks in advance…
[quote]Christian Thibaudeau wrote:
totti13 wrote:
hi coach
i hope you can check this a little bit because i am really afraid that i design a redundant program
my HSS 100 chest/shoulders
A decline dumbbell bench 5x4-6
B1 dips 3x6-8
B2 decline dumbbell flies 3x8-10
C combo press 4x8-10
D 100x cable crossover
E1 ahrens press 4x8-10
E2 benr over cable lateral raise 3x10-15
i have no idea where to incorporatesome special technique/tempo
is this for a C or it is a total miss/redundant?
Actually that’s fine[/quote]
uf i am happy now thanks
now since monday i start with quads i hope you could check this one:
A front squat 5x4-6
B1 Bulgarian squat low double contraction 3-4x6-8
B2 short step lunge 3-4x8-10
C one leg squat (no idea here) 3x8-10
D 100x leg extension
again no idea where to add some special technique/tempo
is this redundant?
and is doing back and front squat in one session overkill/pointless?
In your experience, which of those schemes will produce more growth (doesn,t matter if its muscle, water, glycogen or whatever. i´m talkin about size): 10x3 or 3x10?.
Coach,
When choosing a conventional or sumo stance for DL, does hip width or alignment have anything to do with which stance would be better suited for a person?
I read somewhere that if your hips are natually wide or go out (from a genetic makeup) that the sumo stance is better suited for you. Any truth to that?
thanks so much
G
I injured my shoulder. AC joint was sent out of alignment. My chiropractor put in back into alignment. I think i might have strained the ligaments when it was out of place.
Which exercises should I be doing to strengthen the shoulder in order to prevent this injury from happening again.
Best,
Joe