[quote]Mufasa wrote:
Coach:
Do you anticipate accepting new Long Distance clients anytime in the future?
(…and congratulations on your upcoming nuptials!)
Mufasa[/quote]
No, this aspect of my services is pretty much done.
[quote]u r bunk wrote:
Christian Thibaudeau wrote:
u r bunk wrote:
Since you are anti-grain, what would you recommend as quality carb sources during a lean bulk?
I’m not anti anything. You guys can be such absolutists! However I believe that grains should be the last source of clean carbs to be added to a diet, when an individual MUST add even more carbs and that adding such things as more fruits and veggies would become unpractical.
But honestly, very few people will actually need to jack up their carbs so high that they must resort to grains.
Gotcha, I should have phrased the question better. What would be your preferred carb sources?
[/quote]
It’s IN THE POST… if you have a reading comprehension above the 4th grade level you can find it.
[quote]FatMom wrote:
Coach, I want to try the Poliquin’s staggered grip extended set system for chest and back,
Is it ok to replace the pullups with negative only pullups since I’m not strong enough yet to do alot of reps with 10sec pause each step? I end up doing 1-2 reps by the 2nd set, [/quote]
Why do guys ask me about other people’s training methods? While I am familiar with Charles’ work, I cannot answer for him.
[quote]ThorsHammer wrote:
Thib,
Some coaches out there seem to think that a significant amount of carbs is necessary post-workout to replenish glycogen while I see others who say this drain on glycogen stores has been greatly exaggerated and that relatively fewer carbs are needed than was previously though.
How much do you think even the most volume-heavy workouts using sets from anywhere in the 6-20 rep range drain a trainee’s muscle glycogen stores? How about a session of HIIT?
[/quote]
Glycogen resynthesis is important to initiate the recovery process. However the body can use amino acids to replenish glycogen stores. For example, glutamine has been shown to be nearly as effective as carbs to replenish glycogen post-workout.
Other amino acids, leucine for example, spike insulin very efficientely, which means that it can be used post-workout to stimulate insulin release instead of carbs.
[quote]SouthsideMayhem wrote:
And on a side note, have you ever read Anthony Ditillo’s “The Development of Physical Strength”? If so, do you think it is a valuable training resource and worth checking out? [/quote]
Anything written by authorities from before the 80s is worth reading (albeit with a critical eye) as it is often much more innovative and less biased than more ‘modern’ stuff.
CT
Out of all your program which do you surmise will give me the most mass in the next few months while focusing most on arms/calves, which are lagging most for me. Was considering beast building.
Also I usually have a hard time “feeling” the muscle when it comes to heavy lifting. Especially pulling movements. Suggestions if you have any. Thanks.
[quote]AlterEgo721 wrote:
CT
Out of all your program which do you surmise will give me the most mass in the next few months while focusing most on arms/calves, which are lagging most for me. Was considering beast building.
Also I usually have a hard time “feeling” the muscle when it comes to heavy lifting. Especially pulling movements. Suggestions if you have any. Thanks. [/quote]
Read my articles ‘‘How to design a damn good training program’’. No ‘‘ready to wear’’ program will ever be universally optimal, learn how to design your own.
Thib,
If drawing up a continuum of proficiency in program design ranging from complete novice to an ever-evolving expert such as yourself, where would a trainee potentially and realistically be able to reach along such a scale if he not only reads, comprehends, and absorbs all of your program design articles but also spends a lot of time practically applying that information in both the design of his own programs and possibly programs for other folks that he knows?
I realize this stuff is just a small fraction of your knowledge base and that solid skills are not to be had "overnight, but I was just curious.
I think I also saw you say once before(or something to this effect) that you need to know the “rules” cold first in order to be able to properly break them later on to elicit a desired outcome from training. If possible, would you please give an example of a situation where a top-flight coach like you might consider breaking the so-called established rules of training with a specific purpose in mind.
[quote]ThorsHammer wrote:
Thib,
If drawing up a continuum of proficiency in program design ranging from complete novice to an ever-evolving expert such as yourself, where would a trainee potentially and realistically be able to reach along such a scale if he not only reads, comprehends, and absorbs all of your program design articles but also spends a lot of time practically applying that information in both the design of his own programs and possibly programs for other folks that he knows?
[/quote]
This is the kinda stuff that I never waste my time thinking about. Not everybody who goes to med school will become a good doctor.
Knowing the theory and even practicing it is one thing. One can acquire the ‘‘science’’ of planning training quite easily. But not everybody will ever develop the ‘‘skill’’ of proper program design and much less will move up to the ‘‘art’’ of optimal coaching.
Heck, when I give seminars I have some peoples who tell me that they read all of my stuff… that they apply it with their clients… yet they ask questions that one who truely understand my stuff would never ask. And sometimes they actually do the opposite of what I would recommend in a situation while being convinced that they are doing exactly what I would do.
Coaching is about knowledge/science, skill and art. Not everybody can ‘‘get it’’ in its entirety.
Christian
I feel as if I can break my previous bests on my lifts by 10lbs or more each week.
Is it wise to lift as much as possible or to limit the weekly progression to an arbitrary number like 2.5lbs or 5lbs?
Assuming I don’t sacrifice my form for extra weight to a dangerous degree.
[quote]Christian Thibaudeau wrote:
ThorsHammer wrote:
Thib,
If drawing up a continuum of proficiency in program design ranging from complete novice to an ever-evolving expert such as yourself, where would a trainee potentially and realistically be able to reach along such a scale if he not only reads, comprehends, and absorbs all of your program design articles but also spends a lot of time practically applying that information in both the design of his own programs and possibly programs for other folks that he knows?
This is the kinda stuff that I never waste my time thinking about. Not everybody who goes to med school will become a good doctor.
Knowing the theory and even practicing it is one thing. One can acquire the ‘‘science’’ of planning training quite easily. But not everybody will ever develop the ‘‘skill’’ of proprer program design and much less will move up to the ‘‘art’’ of optimal coaching.
Heck, when I give seminars I have some peoples who tell me that they read all of my stuff… that they apply it with their clients… yet they ask questions that one who truely understand my stuff would never ask. And sometimes they actually do the opposite of what I would recommend in a situation while being convinced that they are doing exactly what I would do.
Coaching is about knowledge/science, skill and art. Not everybody can ‘‘get it’’ in its entirety.
[/quote]
The one thing I can say all of your material has taught me is to constantly question why I am doing something/including it in my training and what the intended outcome of doing that something is…and if the selection seems at all at odds with the goals, I look for something else to put in its place.
I suppose this is not as much of an issue for an off-season athlete, but do you find yourself having to “roll with the punches” quite a bit when it comes to programming for your in-season athletes, since many factors and unexpected events can suddenly alter any given day’s training session? Would you say that this is an area where it can be particularly challenging to blend science and art?
[quote]Christian Thibaudeau wrote:
However I believe that grains should be the last source of clean carbs to be added to a diet, when an individual MUST add even more carbs and that adding such things as more fruits and veggies would become unpractical.
But honestly, very few people will actually need to jack up their carbs so high that they must resort to grains.[/quote]
why would fruits be recommended throughout the day over grains? I always thought since fruits were a simple sugar they were best to keep around workouts and thats it because of easy fat storage, and also that they just replace liver glycogen for the most part so not much is necessary.
[quote]David1991 wrote:
why would fruits be recommended throughout the day over grains? I always thought since fruits were a simple sugar they were best to keep around workouts and thats it because of easy fat storage, and also that they just replace liver glycogen for the most part so not much is necessary.
[/quote]
No… most of the day (IF you have carbs besides post-workout… which is a BIG if) you should get them from veggies (non-green veggies too) and fruits in the 2 meals post-workout.
Saying that fruits mostly restore liver glycogen shows a real lack of understanding of this process. YES fructose tends to refill only liver glycogen.
HOWEVER it is idiotic and reductive that all fruits are primarily made of fructose. In fact in several fruits fructose is actually only a small portion of the total carbs count.
Apricot, cantalope, avocado, banana, grapefruit, lemon, mangoe, peach, pineapple, orange all have less than 20% of fructose, sometimes less than 10%.
And even if they are ‘‘simple sugar’’ doesn’t mean that they spike insulin more than grains.
Of the fruits mentionned above:
Apricot has a glycemic index of 55 and a glycemic load (the real important thing) of 4.9
Cantaloupe has a GI of 65 and a GL of 3.7
Banana has a GI of 46 to 55 and a GL of 11
Grapefruit has a GI of 25 and a GL of 1.4
Mango has a GI of 41 and a GL of 6.2
Peach (Canadian study) has a GI of 28 and a GL of 2.1
Pineapple has a GI of 51 and a GL of 6.3
Orange has a GI of 31 and a GL of 2.9
Other common fruits…
Apple GI = 28, GL = 4.1
Grapes GI = 43, GL = 7
Kiwi GI = 47, GL = 5
Pear GI = 33, GL = 4
Strawberries GI = 40, GL = 1
Compare that to some grains…
Bagel GI = 72, GL = 25
Rye bread GI = 67, GL = 13
Gluten-free multi-grain bread GI = 79, GL = 10
Gluten-free white bread GI = 80, GL = 12
Oat bread GI = 65, GL = 12
Rice bread GI = 72, GL = 8
White flour bread GI = 71, GL = 10
Wonder bread GI = 77, GL = 13
Whole wheat bread GI = 67, GL = 11
All-bran cereal GI = 51, GL = 9
Muesli GI = 66, GL = 16
Oatmeal GI = 55, GL = 3
Shredded wheat cereal GI = 75, GL = 15
Amaranth grain GI = 97, GL = 23
Buckwheat GI = 54, GL = 16
Sweet corn GI = 60, GL = 20
Couscous GI = 65, GL = 23
Millet GI = 71, GL = 24
White rice GI = 69, GL = 26
Basmati rice GI = 58, GL = 24
Brown rice GI = 66, GL = 21
Etc. As you can see fruits tend to have a much lower glycemic index and especially a much lower glycemic load than grains which means a lesser insulin spike.
And let’s not forget about beans and legumes that are also very good choices.
Coach, I noticed that you said you wouldn’t be taking any long distance clients in the future which sucks for me since I was hoping your schedule would free up after your wedding so I was wondering if you had any recommendations of any other coaches that accepted online clients.
I see tons of them but I don’t really know any of their reputations. I also hope this doesnt violate your post responding to questions about other coaches programs. I really really am not trying to get blacklisted.
Coach, if some one wanna develot Strength-endurance in one body part, in my case triceps/biceps, what aprouch should i use? I was thinking like 2-4sets of ~25, but the weigth is too litle, then i think that something like 10x10 or 10x3, i follow a upper/lower body split, thanks again.
[quote]kg wrote:
Coach, I noticed that you said you wouldn’t be taking any long distance clients in the future which sucks for me since I was hoping your schedule would free up after your wedding so I was wondering if you had any recommendations of any other coaches that accepted online clients.
I see tons of them but I don’t really know any of their reputations. I also hope this doesnt violate your post responding to questions about other coaches programs. I really really am not trying to get blacklisted.[/quote]
It wont get you blacklister, but I will not vouch for anybody whom I have not worked extensively with.
[quote]ricardowesley wrote:
Coach, if some one wanna develot Strength-endurance in one body part, in my case triceps/biceps, what aprouch should i use? I was thinking like 2-4sets of ~25, but the weigth is too litle, then i think that something like 10x10 or 10x3, i follow a upper/lower body split, thanks again.[/quote]
Strength-endurance requires two things:
- Strength
- Endurance (or most importantly the enzymatic adaptation facilitating longer duration work)
Strength is best build with sets ranging from 2 to 6 reps (sets lasting around 3-20 seconds)
Endurance in the optic of weight lifting is best built with sets lasting 90-120 seconds. So if you decide to use sets of 20 reps this means that each repetition needs to take between 4 and 6 seconds to be completed.
It’s not just about reps… if each repetition lasts 2 seconds you are only working for 40 seconds which is not ideal to build-up your endurance.
Thanks! I’m always kinda hesitant to ask questions so I try not to ask too many
just wondering what you thought of the stronglifts work out??
Workout A
Press ups 3 sets x reps to failure
Squats 5x5
Bench press 5x5
Bent over row 5x5
Biceps curl 3x21 (killer 21s google it!)
Workout B
Pull up/chin up 3x failure
Squats 5x5
Overhead press 5x5
Deadlift 1x5
Triceps extensions 5x5
Week 1
Day one: Workout A
Day two: Workout B
Day three: Workout A
Week 2
Day one: Workout B
Day two: Workout A
Day three: workout B…
[quote]tommyv wrote:
just wondering what you thought of the stronglifts work out??
Workout A
Press ups 3 sets x reps to failure
Squats 5x5
Bench press 5x5
Bent over row 5x5
Biceps curl 3x21 (killer 21s google it!)
Workout B
Pull up/chin up 3x failure
Squats 5x5
Overhead press 5x5
Deadlift 1x5
Triceps extensions 5x5
Week 1
Day one: Workout A
Day two: Workout B
Day three: Workout A
Week 2
Day one: Workout B
Day two: Workout A
Day three: workout B…
[/quote]
Already posted this 3-4 times. Point 1 applies to you.
However I will say this: everything works, nothing works forever, not every is optimal for everybody.
VERY IMPORTANT MESSAGE
For professional reasons I will not answer questions regarding:
- My opinion of other coaches or specific training systems (DC training, Max-OT, etc.). The reasons are that
a) often people ask those questions to gain ammunitions for online debates on other sites or forums. They end up misquoting me and this puts me in a bad situation.
b) you can’t argue with results. If a system has produced results it means that it works. Now, nothing works forever, so I am not ‘‘pro-systems’’ in that I think that sticking to one precise methodology blindly is a mistake over the long run. I feel that it is much more important to understand the underlying principles that make training effective.
This is my answer to ‘‘is the XWZ system effective?’’: if it’s based on systemic progression, yes it will be effective. But every effective program needs to be changed or cycled to progress over the long run.
c) I think that every successful authority, writer or coach in this field has something to contribute and we can learn from all of them. Some have more to contribute than others and with some you have to weed through more BS to get to the good part. BUT I feel that it is a big mistake on my part to burn any bridges by critiquing a colleague.
- Note that I DID answer the question about Layne Norton, but only because I felt that saying that ‘‘the body can adapt to anything’’ without giving more details about the rate of adaptation and how to ramp up training demands is opening up the door to injuries.
-
Anabolic steroids and other drugs: they are illegal and I do not want to be associated with them. I’m a trainer and a coach, not a pharmacist.
-
Complete program critics: understand that a thorough program analysis actually takes me more time than writing a new program! My schedule is way too busy to critique every program sent my way, and answering only to a few would be unfair to others.
Furthermore, it is a paying service that I offer so it wouldn’t be fair to my paying clients.
- Question reposts: I mentionned this a million times already… I DO NOT respond to people who repost their questions. I feel that this is rude… kinda like saying in a somewhat aggressive voice ‘‘dude, answer me now’’.
As I mention I have a limited schedule. I do try to answer as many questions as I can but I sometimes have to make choices. So if I don’t answer you it doesn’t (always) mean that I don’t like you or that you can’t ask other questions. BUT if you repost a question you can be sure that I will be much less tempted to answer you in the future.
- Injury questions: I feel that it is irresponsable to answer specific injury questions without being able to assess the individual myself.
I WILL PERIODICALLY REPOST THIS MESSAGE TO MAKE SURE THAT THIS FORUM RUNS SMOOTHLY AND THAT EVERYBODY ENDS UP SATISFIED.