Thib's Q&A

Training
3321

Coach,

This seems like such fundamental knowledge, but I’ve never really had a clear answer on this before from any source, just opinions…

What is the proper way to use multiple sets for mass gain?

Example:

For powerlifting lets say your coach/program tells you to do 3 working sets @ 75%,85% and 95% not counting your warmup sets. Very specific and simple to follow to produce strength gains over time.

Now with bodybuilding, traditionally a program layout or coach will simply say “3 sets of 8”, for example. Now, lets say your best set of 8 for that exercise is 100lbs, how much weight would you use on each set?

I’ve heard some say try for 100 for 8 on all 3 sets, and I’ve heard some (and personally have myself) ramp the weight up and have included some medium-load weight in there (not necessarily a light warmup, but not a whole lot taxing either), sort of like a progressive over-load approach I suppose,

So what should a bodybuilder really shoot for when performing a few sets of an exercise with mass gain (and possible strength gain) as a goal in mind? Should those 3-4 sets be very taxing sets or moderate to heavy as you get closer to finishing (or heavy to lighter)?

Thanks CT

3322

[quote]Adren wrote:
Coach,

This seems like such fundamental knowledge, but I’ve never really had a clear answer on this before from any source, just opinions…

What is the proper way to use multiple sets for mass gain?

Example:

For powerlifting lets say your coach/program tells you to do 3 working sets @ 75%,85% and 95% not counting your warmup sets. Very specific and simple to follow to produce strength gains over time.

Now with bodybuilding, traditionally a program layout or coach will simply say “3 sets of 8”, for example. Now, lets say your best set of 8 for that exercise is 100lbs, how much weight would you use on each set?

I’ve heard some say try for 100 for 8 on all 3 sets, and I’ve heard some (and personally have myself) ramp the weight up and have included some medium-load weight in there (not necessarily a light warmup, but not a whole lot taxing either), sort of like a progressive over-load approach I suppose,

So what should a bodybuilder really shoot for when performing a few sets of an exercise with mass gain (and possible strength gain) as a goal in mind? Should those 3-4 sets be very taxing sets or moderate to heavy as you get closer to finishing (or heavy to lighter)?

Thanks CT[/quote]

I covered this subject in my article ‘‘Get loaded’’.

But your best bet would be to read my series ‘‘Thib System’’. Part one explains when to go to failure and on what exercises.

3323

[quote]AtleticoMadrid wrote:
Thib,

Is it possible to combined two-a-day training sessions with a specialization phase or would two-a-days be best saved for another time?[/quote]

It could be doable if you have the recovery capacity of the Terminator or are using a bucketful of illegal steroids!

Seriously though, that would not only be overkill but would likely result in stagnation. Yes stimulating the muscle is important, but rest is also equally important for growth to occur.

3324

[quote]Ripped Fury wrote:
Hi CT,

I hope you are well.

My question is regarding fiber intake.

I’m currently weigh 73.6 (165.6)Kgs and am on a controlled mass gain phase. I’m consuming around 3,500 calories per day. I have stopped including veggies in my meals because they make me feel full really fast and makes it hard for me to finish the meal.

Would you recommend supplementing with psyllium husks for fiber and if so how much would the intake be?

As always, appreciate your time and thanks.[/quote]

I would supplement with ‘‘Superfood’’… fiber is not the only thing you’ll be missing out on by cutting veggies.

Protein food increases blood/body acidity. When the body is acidic all metabolic processes are less efficient, that includes protein synthesis and fat breakdown.

Veggies are alkalinysing, they reduce the level of blood/body acidity.

If you only use fiber you’ll keep your body acidic and this will hurt your progress.

3325

[quote]IronAbrams wrote:
Hey Coach-

I started out as a skinny fat 150 lber 2 years ago and sit at 175 now, but my arm size has stayed almost exactly the same at 11.5" (13.5" flexed, forearms 11", the no direct arm work crowd was dead wrong) even though I did lose the fat. All my compounds go straight to the torso; like you can see in my profile pics.

I can semi-strict barbell curl 95x5 and Close Grip 200x2 (Flat Bench 225x2), and Dip +90 for reps. My tricep skinfolds are also unusually high. When curling I have tons of strength towards the top and bottom and absolutely nothing at 90 degrees.

Do you have any training recommendations for someone in my situation?

I’ve been doing BB curl 3x5 (slow negatives), 5 sets of max hammer/pinwheel curls and finishing with high rep preacher curls. [/quote]

It’s likely that your arms simply need more time to catch up. What you are doing seems to be okay. I’d recommend hitting arms directly twice a week to improve neural efficiency.

3326

Coach

Can be useful Alanine as substitute of Glutamine post work?

Thanks

3327

[quote]michell wrote:
Coach

Can be useful Alanine as substitute of Glutamine post work?

Thanks[/quote]

No

3328

Thib, does skeletal weight vary much among humans ? I’m asking, cause I weigh ridiculously low, but don’t look that way. I weigh only 62 kg at 5"8’, but am moderately muscular for that height, having a 13 inch biceps, which I’ve normally seen on heavier guys. And people think I’m kidding when I say I’m 62kg, they say it’s got to be no less than 73-75kg. Could it be that I have very light bone structure?

3329

[quote]Thy. wrote:
Thib, does skeletal weight vary much among humans ? I’m asking, cause I weigh ridiculously low, but don’t look that way. I weigh only 62 kg at 5"8’, but am moderately muscular for that height, having a 13 inch biceps, which I’ve normally seen on heavier guys. And people think I’m kidding when I say I’m 62kg, they say it’s got to be no less than 73-75kg. Could it be that I have very light bone structure?[/quote]

It doesn’t vary that much between people of the same height. It represents around 10 to 15% of your total body weight. It could account for something like a 2 maybe 3 kg difference, but not much more than that.

Other body composition factors (amount and distribution of your body fat, muscle mass, water retention) can change the way you look at a certain body weight.

The same thing could be said for your bone structure (wide shoulders vs. narrow shoulders, wide hips vs. narrow hips, etc.).

3330

[quote]Christian Thibaudeau wrote:
Thy. wrote:
Thib, does skeletal weight vary much among humans ? I’m asking, cause I weigh ridiculously low, but don’t look that way. I weigh only 62 kg at 5"8’, but am moderately muscular for that height, having a 13 inch biceps, which I’ve normally seen on heavier guys. And people think I’m kidding when I say I’m 62kg, they say it’s got to be no less than 73-75kg. Could it be that I have very light bone structure?

It doesn’t vary that much between people of the same height. It represents around 10 to 15% of your total body weight. It could account for something like a 2 maybe 3 kg difference, but not much more than that.

Other body composition factors (amount and distribution of your body fat, muscle mass, water retention) can change the way you look at a certain body weight.

The same thing could be said for your bone structure (wide shoulders vs. narrow shoulders, wide hips vs. narrow hips, etc.).[/quote]

Thanks Thib. Actually I’ve got very narrow hips - 70 cm waist (naturally 10% or less body fat without trying), and like 95-100cm chest. When I was skinny pre-gym with no lats I looked tiny. Once I’ve got just a little lats and delts,lots of people said that I looked “meaty” and even have “wide shoulders” which is funny to hear cause I actually have narrow shoulders, it’s just that my hips are even narrower.

By the way, is high lat insertion point is good or bad for strength and power?

3331

Coach,

I know you’re a busy guy with a lot going on in your daily life. I have a very full schedule as well. At times, I have difficulty blocking out all the other stuff going on around me while training and it affects my workouts.

Do you have any tips or strategies for going into each workout as mentally prepared and focused as possible? I use 1-2 Spike tabs depending on the intensity of the workout I’m about to do and these help to a degree, but not always.

3332

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

This seems like such fundamental knowledge, but I’ve never really had a clear answer on this before from any source, just opinions…

What is the proper way to use multiple sets for mass gain?

Example:

For powerlifting lets say your coach/program tells you to do 3 working sets @ 75%,85% and 95% not counting your warmup sets. Very specific and simple to follow to produce strength gains over time.

Now with bodybuilding, traditionally a program layout or coach will simply say “3 sets of 8”, for example. Now, lets say your best set of 8 for that exercise is 100lbs, how much weight would you use on each set?

I’ve heard some say try for 100 for 8 on all 3 sets, and I’ve heard some (and personally have myself) ramp the weight up and have included some medium-load weight in there (not necessarily a light warmup, but not a whole lot taxing either), sort of like a progressive over-load approach I suppose,

So what should a bodybuilder really shoot for when performing a few sets of an exercise with mass gain (and possible strength gain) as a goal in mind? Should those 3-4 sets be very taxing sets or moderate to heavy as you get closer to finishing (or heavy to lighter)?

Thanks CT

I covered this subject in my article ‘‘Get loaded’’.

But your best bet would be to read my series ‘‘Thib System’’. Part one explains when to go to failure and on what exercises.
[/quote]

That covered it perfectly CT, thanks again.

Oh yeah, the article was actually titled “Locked and loaded”…took me a minute to figure that out after searching around for “Get loaded”, hah.

3333

[quote]Christian Thibaudeau wrote:
Ripped Fury wrote:
Hi CT,

I hope you are well.

My question is regarding fiber intake.

I’m currently weigh 73.6 (165.6)Kgs and am on a controlled mass gain phase. I’m consuming around 3,500 calories per day. I have stopped including veggies in my meals because they make me feel full really fast and makes it hard for me to finish the meal.

Would you recommend supplementing with psyllium husks for fiber and if so how much would the intake be?

As always, appreciate your time and thanks.

I would supplement with ‘‘Superfood’’… fiber is not the only thing you’ll be missing out on by cutting veggies.

Protein food increases blood/body acidity. When the body is acidic all metabolic processes are less efficient, that includes protein synthesis and fat breakdown.

Veggies are alkalinysing, they reduce the level of blood/body acidity.

If you only use fiber you’ll keep your body acidic and this will hurt your progress.[/quote]

Great information, thank you Coach!

I am using Superfood currently. Problem is that I live in Australia and Biotest products are rare and extremely hard to come by here, and when you do find them they are more than double the price.

Are there any other Superfood like product(s) that you can recommend?

Another question if you don’t mind. I’m using Udo’s Oil blend as a supplement for functional fats.

Is it better to supplement with fish oil or will Udo’s oil suffice?

3334

Hey there Coach! I love your weekly articles! They are always filled with good stuff.
I got a couple questions if you don’t mind.

When training for balanced grip strength, what type of movements should one include? I’ve been levering to every side of my wrist so I have ulnar, radial, supinated and pronated covered. I use CoC grippers so there is crushing strength. I also do finger extensions with rubber bands to strengthen the opposing muscles that crushing strength works. Is there anything else that needs to be covered?

Also how frequent and what sort of rep scheme should be followed generally if one is training grip for functional strength as a mma athlete/grappler?

Finally do you think an mma athlete should use any sort of curl variation in their training, or just strengthen the biceps through compound pulling movements?

Thanks for all the help, we here at T-Nation are very grateful to have such a great coach as yourself always striving to help everyone with their goals!

3335

Coach,

I’m giving HSS-100 a go. I like that you recommend both quad- and hamstring-dominant days, whereas most other bodypart splits stick to one leg day.

My question: how do you feel about weekly periodization within this program? I’m coming off Cressey’s Maximum Strength and I really liked that aspect of it.

The first exercise over four weeks would look something like: 4x6, 4x4, 6x5, 3x4. Then the number of supersets would be 3, 3, 4, 2 (all constant reps). Everything else would be constant.

Also, do you think clusters would be overkill for the heavy exercise? I’d like to use them on two of the five days, namely quads and chest.

Thanks for your time!

3336

Hi Coach Thib,

What are your dosage recommondations on,

  1. CLA (Conjugated Linoleic Acid)
  2. ALA (Alpha Lipoic Acid)

I realize Flameout contains a good ratio of CLA in it already, but I would like to add each these to my diet.
Btw I follow a high protein/high fat/low carb <30g, 6 days per week with a 24-36 hour carb refeed on the 7th.

I appreciate your time.
Best,

3337

Thib, i remember once u said that u bulked up to 250 at around 12% bf a while ago can i ask what your diet looked like in that time?

3338

EDIT: DELETED

…Managed to figure it out. I’ll save you the time.

3339

Thib,

Would the old-school exercises you’ve featured like the one-arm barbell curl and “Javelin thrower” press be categorized as strength-stability exercises?

I was also wondering where such lifts would fit in when mass gain is the primary goal. On the one hand, the loading would be reduced leading to less muscle damage, but on the other you’d have increased MU activation due to the stabilization demands + enhanced strength when returning to more “traditionally used” curls and OH presses.

3340

CT-

Checking out your new article. Looks great, but it looks like the pic for the javelin press was posted twice and the one-arm iron cross pic omitted? I’d like to see it. Tried to google a pic somewhere else but no dice.