[quote]Chase Karnes wrote:
Coach,
I recieved “The Black Book of Training Secrets” and “High Threshold Muscle Building” for my birthday.
So far I have learned a ton of priceless information. (And I’m only one chapter 5 of The Black Book)
I just wanted to thank you for providing these books for people like me to learn from. [/quote]
My pleasure… maybe one day I’ll be the one learning from you or someone else I influenced!
[quote]theuofh wrote:
Coach,
I’ve been putting on mass and am starting to notice a lack of flexibility in my shoulders.
I try to put palms together, one supinated/one pronated, then overhead and my face gets beet red as I can barely get my arms OH, with elbows locked out in that position.
Even w/ a straight lat stretch w/ arms locked out in front pushing my head down between in them, I notice a lack of mobility/blood flow to my head.
I do a lot of scap wall slides, trap/shoulder stretching, dislocates, and band traction.
Should I be concerned about this? Is there anything special you do or recommend for shoulder flexibility?
Thanks.
[/quote]
Power snatches and overhead squats (increasing depth as you gain shoulder mobility).
[quote]Reg Dunlop wrote:
CT,
I hope all is well with you these days.
Would a DB “fly” press with the humerii perpendicular to the torso and palms facing one an other be as or almost as effective as a wide-grip barbell bench press to the clavicle for developing the clavicular pecs while also being easier on the shoulders? [/quote]
Yes and no … the fly/press is a good movement, ut it can’t take the place of a pure ‘‘basic’’ movement. However since you have the football grip press in there, you should be fine.
[quote]Reg Dunlop wrote:
Would using a neutral-grip or slightly angled grip/ “Football” bar for a wide grip bench press to the clavicle also be comparable without as much shoulder stress as the traditional barbell variety?[/quote]
Yes, presses with a neutral grip will always be less stressful than with a pronated (or supinated) grip.
[quote]Reg Dunlop wrote:
And speaking of neutral-grip bars, would pushing in on the parallel handles/trying to isometrically adduct the humerii during a close-grip press impart a similar effect to the “Squeeze” press I’ve seen you mention in the past?
Thanks for your help, Thib. [/quote]
Yes, most definetely.
[quote]RebelSell wrote:
Christian Thibaudeau wrote:
totti13 wrote:
hi
how could one split HSS-100 in a twice a a day workout?
Everytime you can split a workout in two daily workouts you’ll get better results.
Given this, should you split the workout nutrition protocols, double them, or something in between?
[/quote]
It depends on how you are splitting the training.
Normally I would recommend:
AFTER FIRST SESSION
Protein (0.3g per pound)
Carbs (0.3g per pound)
BCAAs (0.1g per pound)
AFTER SECOND SESSION
Protein (0.3g per pound)
Glutamine (0.3g per pound)
BCAAs (0.1g per pound)
Coach, i had a question about Surge Recovery. Recently i have been having a serving of Surge 15min before my workout and then another serving directly after my workout. My workouts have been incredible and i have felt great during them.
My question comes about with my first solid meal after the post-workout Surge. i have been having 6-7oz of chicken breast with mix of veggies(yellow squash, cabbage,mushrooms, spinach, cucumbers) along with a scoop of leucine and a teaspoon of carlson’s fish oil. I have this 60min after the Surge. However, i get this hypoglycemic feeling for a few hours after this meal. I get sort of lightheaded and crave food it’s an odd feeling.
I for a long time only had Surge post-workout and never had this type of feeling. I’m wondering if you could possibly help me to troubleshoot why this is happening? Do i need to add more carbs to the follow up meal? My diet currently consists of meats, nuts, veggies, protein powders, no grains and carbs coming in the form of berries in the morning and the Surge pre- and post-workout and of course carbs from the veggies. Any help you could give me would be greatly appreciated and i thank you in advance.
Hello coach, have some doubts and would appreciate if you can help me.
I read this article of yours : Different Destinations, Different Journeys
It’s a great article and it has helped me alot on my program, but i have some enquires.
Regarding the Functional/strength gains part, it is mentioned that it’s best i should train an exercise for about 3 times a week to maximise neural adaptaions. But if i have about 6 exercise to train, how am i supposed to do that while doing only 3 exercises per workout and 3 workouts per week?
Btw, i would like to train 6-7 sets of 3 reps.
Here’s my workout:
Workout A: Squats, bench press, barbell rows
Workout B: Deadlifts, Shoulder press, pull ups
Alternate A, B, A, B, A. Workout 3 times a week. So generally i’ll only be only one type of exercise 1-2 times a week. Is neural adaptions good this way?
thanks alot.
[quote]Christian Thibaudeau wrote:
Chase Karnes wrote:
Coach,
I recieved “The Black Book of Training Secrets” and “High Threshold Muscle Building” for my birthday.
So far I have learned a ton of priceless information. (And I’m only one chapter 5 of The Black Book)
I just wanted to thank you for providing these books for people like me to learn from.
My pleasure… maybe one day I’ll be the one learning from you or someone else I influenced![/quote]
this is one of the reasons people admire you, coach T
So, a few days ago I was dong lunges with the 80#, nothing much heavier than normal and I felt a slight pain in my back. A couple days later the pain got worse and forced me to go the ER. By looking in the mirror I can see there is a curve in my side, likely due to spine alignment/curvature, and causing one hip to be higher than the other. The doctor said I have a severe muscle spasm in my back and that I have scoliosis, which I have never been told before and I am 27.
She said the combiation of the two is making the curve in my spine more severe and muscle relaxants and rest will let it return to normal. But she also said that lifting is something I should really not do becuase of the scoliosis. To me, some doctors, not all, are ill informed on this. What do you think? Should I stop lifting and just do more sports, such as swimming, cycling, etc? Thanks for any input from anyone
Hey Coach
Do you need to add additonal CLA with Flameout
How about a width blasting article soon seems like many of us have narrow clavicles and long arms and legs… or is it just me??? 
Thanks for helping me get better and better
CT,
How do you train your athletes involved in strength sports other than powerlifting, such as football and hockey?
Sorry if thats a broad question but i mean in terms of split training, total body training, olympic lifts? If you could give a summary of an example session that would be excellent!
Thanks alot coach.
Coach,
Are all weighted DIP belts the same or have you found one particular brand out there to be better than another? Or is there something particular about the belt I want to avoid?
Thanks in advance.
Thib,
I have a few questions for you.
Can the frequent use of 3 and 4-board presses for triceps work lead to triceps dominance and the regular bench press becoming less effective over time for developing the pectorals?
For lagging pecs, would the following methods be of useful in helping to bring them up to par: 1 and 1/4 reps with bench press (extra quarter rep performed at the bottom of the ROM), 1 and 2-board presses, mechanical advantage sets- “fly” eccentric with press concentric, functional isos just above chest for 6-9 seconds followed 2-3 minutes later by regular sets of bench presses in the 4-6 or 6-8 rep range, bench presses with each rep starting from a dead stop on pins just above chest level?
For exercises like floor flies, floor pullovers, and other movements starting from a dead stop; when are such movements best utilized? On the one hand, starting from a dead stop would increase MU recruitment, but it also removes the pre-stretch, which also contributes to increased MU recruitment. So would these movements best used as potentiation-type movements?
Thanks, coach!
CT,
I just finished Beast Building Part 3, and I’m severe need of a deload week. How do I go about that?
Thank you
[quote]rkelly281 wrote:
CT,
I just finished Beast Building Part 3, and I’m severe need of a deload week. How do I go about that?
Thank you[/quote]
DAY 1 - Push/Pull (1 horizontal push exercise, 1 horizontal pull exercise, 1 vertical push, 1 vertical pull … 3 sets of 8-10 not to failure per exercise)
DAY 2 - Legs (1 overall movement e.g. squats or deadlift, 1 quads isolation, 1 hams isolation, 1 calves… 3 sets of 10-12 reps not to failure)
DAY 3 - Arms (1 biceps movement, 1 triceps movement, 1 forearm movement, 3 x 8-10)
[quote]RustBeltGym wrote:
Thib,
I have a few questions for you.
Yes, which is one of the reasons why it’s a great exercise for ‘‘equipped’’ powerlifters (the bench shirt provides a lot of help at the beginning of the movement, making the bench into a triceps dominant event).
[quote]RustBeltGym wrote:
2) For lagging pecs, would the following methods be of useful in helping to bring them up to par: 1 and 1/4 reps with bench press (extra quarter rep performed at the bottom of the ROM), [/quote]
Yes… I already discussed those in an issue of my old column ‘‘Bulk up, get cut’’.
[quote]RustBeltGym wrote:
1 and 2-board presses, [/quote]
No
[quote]RustBeltGym wrote:
mechanical advantage sets- “fly” eccentric with press concentric, [/quote]
Yes, but only as an assistance exercise
[quote]RustBeltGym wrote:
functional isos just above chest for 6-9 seconds followed 2-3 minutes later by regular sets of bench presses in the 4-6 or 6-8 rep range, bench presses with each rep starting from a dead stop on pins just above chest level?[/quote]
Yes
[quote]RustBeltGym wrote:
3) For exercises like floor flies, floor pullovers, and other movements starting from a dead stop; when are such movements best utilized? On the one hand, starting from a dead stop would increase MU recruitment, but it also removes the pre-stretch, which also contributes to increased MU recruitment. So would these movements best used as potentiation-type movements?
Thanks, coach! [/quote]
It doesn’t really matter, but if you use a dead start movement, you must also use a stretch movement for the same muscle group in the session.
[quote]-ironman- wrote:
CT,
How do you train your athletes involved in strength sports other than powerlifting, such as football and hockey?
Sorry if thats a broad question but i mean in terms of split training, total body training, olympic lifts? If you could give a summary of an example session that would be excellent!
Thanks alot coach.[/quote]
There is not way that I can give you a sample session for the simple reason that it will vary widely depending on the athlete’s level, his strengths/weaknesses and the training phase he is in.
The only thing that is fairly constant is the use of a upper/lower split.
The type of split I like the most is:
DAY 1. Lower body I - Olympic lifts and explosive drills
DAY 2. Upper body I - Horizontal pull and push
DAY 3. Lower body II - ‘‘Regular’’ strength lifts
DAY 4. Upper body II - Vertical pull and push
Any chance of an article detailing how you are training particular clients at the moment?
I know you don’t like giving specific workout plans but it would be interesting to see how you modify your approach according to different sports, experience levels, in/off seasons etc.
Thanks
Thib:
How can I improve this horizontal jump (it is without running before jump)?.
[quote]Addweight wrote:
Thib:
How can I improve this horizontal jump (it is without running before jump)?.[/quote]
It’s a hip dominant movement; exercises like the Olympic lifts (power clean from hang, power snatch from hang), Romanian deadlift, reverse hyperextension, and back extension will help.
[quote]Christian Thibaudeau wrote:
-ironman- wrote:
CT,
How do you train your athletes involved in strength sports other than powerlifting, such as football and hockey?
Sorry if thats a broad question but i mean in terms of split training, total body training, olympic lifts? If you could give a summary of an example session that would be excellent!
Thanks alot coach.
There is not way that I can give you a sample session for the simple reason that it will vary widely depending on the athlete’s level, his strengths/weaknesses and the training phase he is in.
The only thing that is fairly constant is the use of a upper/lower split.
The type of split I like the most is:
DAY 1. Lower body I - Olympic lifts and explosive drills
DAY 2. Upper body I - Horizontal pull and push
DAY 3. Lower body II - ‘‘Regular’’ strength lifts
DAY 4. Upper body II - Vertical pull and push[/quote]
Thanks for that CT, very usefull information to me. However i was wondering what you consider “regular” strenght lifts? or by this do you mean bench press etc? and also on an olympic lifts and explosive drills how to you choose lifts that will not interfere with eachother too much? I was also wondering how many different oly lifts and explosive drills you would include?
Sorry for that bunch up follow up questions which appear very basic.