Coach Thib, I got a question about Acetyl l-cartinine, one of the main compounds of Receptormax. I don’t have access to Receptormax where I live so I read about the ingredients and this was the one I found most interesting.
So;
a) How do the doses (the protocol) work for this supplement (155lbs; 7%bf, 5’6 tall)?
b) Considering the diet is good and the training full effort and well planned, what should I expect from this supplement?
c) For how long should I take it?
Thibs…
Where would you rate getting enough sleep in your list for maximum strength/growth/fatloss. With all the information on pre/post workout nutrition, 1st PWO meal, and nutrition before you go to sleep along with all the rest…I’m wondering how bad I am shooting myself in the foot. I’m the guy that likes to burn the candle at both ends…like to stay up late, but also like to get up earlier in the mornings. In reality, I probably average 6 to 6.5 hrs of sleep at night…maybe a little more on the weekends. In your training over the years, how bad is someone like me hurting themselves in trying to get stronger and losing body fat. Is it the old “2 steps forward, 1 step back”?
Stretch
[quote]Jorge Garzafox wrote:
Coach Thib’s
What auxiliary exercise can help me develop the quadriceps muscles?
Off course being an Olympic lifter I do squats, front squats, cleans, that in most people that would develop the quadriceps muscles, but in my case they don’t seem to grow.
Most of the time when I do squats I don’t feel the muscles of the legs working that much.
Any suggestions?
My max snatch is 115 kg and c&j 150, front squat 170kg, back squat 190 kg
Thanks for the help!!
[/quote]
With those liftss you must have one powerful ass if your quads are small 
It’s hard for me to make any specific recommendations without seeing your body type and squatting technique, still here are some painfull technique used by Pierre Roy , who coached the last Canadian to win an Olympic medal in weightlifting and Jean-Pierre Egger who coached wold shot put champ Werner Gunthar (who could power clean 200kg for reps).
1 - Jump squat/Super slow squats contrast
A1. Jump squat using 30% of your max squat for 10 explosive jumps
no rest
A2. Back squat (or front squat if you are game) lowering the weight in 5 seconds, lifting it in 5 seconds without locking out the knees. Shoot for 6-8 reps
2 - Three pauses squat (or front squat)
Do a squat and on the CONCENTRIC (lifting) portion of the movement perform three 3-seconds pauses:
Shoot for 3-5 reps
(note that this technique will also greatly help you recover from cleans)
3 - Stutter squats
Before each full repetition, perform 3-5 partial reps at the top of the movement (quarter squat)… a set could look like this:
NOTE: do not lockout the knees after any of the quarter reps
4 - I remember a former olympic record holder (190kg in the clean & jerk), who was a great friend of mine, who told me that leg extensions greatly helped him increase his front squat… take it for what it’s worth.
[quote]Jorge Garzafox wrote:
Coach Thib’s
What auxiliary exercise can help me develop the quadriceps muscles?
Off course being an Olympic lifter I do squats, front squats, cleans, that in most people that would develop the quadriceps muscles, but in my case they don’t seem to grow.
Most of the time when I do squats I don’t feel the muscles of the legs working that much.
Any suggestions?
My max snatch is 115 kg and c&j 150, front squat 170kg, back squat 190 kg
Thanks for the help!!
[/quote]
With those lifts you must have one powerful ass if your quads are small
It’s hard for me to make any specific recommendations without seeing your body type and squatting technique, still here are some painful technique used by Pierre Roy , who coached the last Canadian to win an Olympic medal in weightlifting and Jean-Pierre Egger who coached wold shot put champ Werner Gunthar (who could power clean 200kg for reps).
1 - Jump squat/Super slow squats contrast
A1. Jump squat using 30% of your max squat for 10 explosive jumps
no rest
A2. Back squat (or front squat if you are game) lowering the weight in 5 seconds, lifting it in 5 seconds without locking out the knees. Shoot for 6-8 reps
2 - Three pauses squat (or front squat)
Do a squat and on the CONCENTRIC (lifting) portion of the movement perform three 3-seconds pauses:
Shoot for 3-5 reps
(note that this technique will also greatly help you recover from cleans)
3 - Stutter squats
Before each full repetition, perform 3-5 partial reps at the top of the movement (quarter squat)… a set could look like this:
NOTE: do not lockout the knees after any of the quarter reps
4 - I remember a former olympic record holder (190kg in the clean & jerk), who was a great friend of mine, who told me that leg extensions greatly helped him increase his front squat… take it for what it’s worth.
[quote]ThetfordMiner wrote:
Thib,
After the major basics of equipment are covered, would you consider a Nautilus Nitro Plus Pullover Machine as a worthwhile addition to a training studio?
Also, despite being a machine exercise, would machine pullovers be effective in a lactate-inducing circuit if the machine is available for use and within close-proximity to the free weights being used for other upper and lower body compound movements? [/quote]
The pullover is one of the rare movement that I prefer to do on a machine than with free-weights. I much prefer the old first generation Nautilus pullover machine though.
[quote]Player wrote:
Coach Thib, I got a question about Acetyl l-cartinine, one of the main compounds of Receptormax. I don’t have access to Receptormax where I live so I read about the ingredients and this was the one I found most interesting.
So;
a) How do the doses (the protocol) work for this supplement (155lbs; 7%bf, 5’6 tall)?
b) Considering the diet is good and the training full effort and well planned, what should I expect from this supplement?
c) For how long should I take it? [/quote]
It’s not just acetyl-l-carnitine… it’s acetyl-l-carnitine propionate. Regular ALC won’t do.
[quote]Christian Thibaudeau wrote:
ThetfordMiner wrote:
Thib,
After the major basics of equipment are covered, would you consider a Nautilus Nitro Plus Pullover Machine as a worthwhile addition to a training studio?
Also, despite being a machine exercise, would machine pullovers be effective in a lactate-inducing circuit if the machine is available for use and within close-proximity to the free weights being used for other upper and lower body compound movements?
The pullover is one of the rare movement that I prefer to do on a machine than with free-weights. I much prefer the old first generation Nautilus pullover machine though.[/quote]
Thib,
I’ve seen various models of much earlier Nautilus pullovers offered from time to time, but many are obviously in a state of disrepair. From what I’ve heard, the cams are not consistent from one model to the next and the chain drives create a lot of friction.
I adding a pullover machine at my facility is desired, would you still recommend trying to find an older machine from the '70’s and having it refurbished as opposed to going with the newer line?
You obviously have compelling reasons to say that you much prefer the first generation model, but I was just curious if it is so much superior as to make it worth any extra effort to obtain one.
Essentially I do not want to go out and spend x amount of money on one of the very few machines that would be in my facility only to find out that by opting for the easily-obtained shiny new toy over the difficult-to-come-by old warhorse, I merely ended up purchasing a vastly inferior piece. Do you still feel that the current model, while being inferior to the original machine would still potentially be a superior option to a combination of using cable pullovers and straight-arm pulldowns?
In any event, thank you for your time, and I fully understand if you’re unable to or do not feel like offering any more thoughts on this matter.
I want to wish all the best to you and your family this Christmas.
Thanks a lot for the help. Coach Thib
Our Cuban coach always tell us to do some leg extentions
( 4 sets of 20 reps)
[quote]Christian Thibaudeau wrote:
A2. Back squat (or front squat if you are game) lowering the weight in 5 seconds, lifting it in 5 seconds without locking out the knees. Shoot for 6-8 reps
3 - Stutter squats
NOTE: do not lockout the knees after any of the quarter reps
[/quote]
CT,
When being sure to avoid locking out the knees, is it still imperative to make sure that you’re popping through completely with the glutes and completing full hip extension or do you also avoid this as well when using these techniques?
Hi coach and Happy Holidays. Have you any short comment about the bread from sprouted wheat. Is it better from whole-wheat or barley and rye bread?
[quote]ab1975 wrote:
Hi coach and Happy Holidays. Have you any short comment about the bread from sprouted wheat. Is it better from whole-wheat or barley and rye bread?[/quote]
Yes it is (I mentionned ezekiel bread several times before)
[quote]Christian Thibaudeau wrote:
The pullover is one of the rare movement that I prefer to do on a machine than with free-weights. I much prefer the old first generation Nautilus pullover machine though.
[/quote]
Thib,
The facility where I train currently only has a Hammer Strength pullover, a Cybex pullover, and an Atlantis pullover but not a 1st generation Nautilus one.
Would any of these still be worth using, or would you recommend foregoing them and performing the decline cable pullover I’ve seen mentioned in some of your past articles?
coach Thib,
assuming your clients have good hip flexibility and what not im wondering what Depth(how far down) you tell them when doing Barbell back squats?
something i’ve been wondering your take on for a while now
Merry X-mas
[quote]GrindOverMatter wrote:
coach Thib,
assuming your clients have good hip flexibility and what not im wondering what Depth(how far down) you tell them when doing Barbell back squats?
something i’ve been wondering your take on for a while now
Merry X-mas
[/quote]
We do use a wide variety of squats, including partials for specific purposes.
However when talking about pure back squats, my clients squat down as low as they can while maintaining a proper biomechanical position.
[quote]AtleticoMadrid wrote:
Christian Thibaudeau wrote:
The pullover is one of the rare movement that I prefer to do on a machine than with free-weights. I much prefer the old first generation Nautilus pullover machine though.
Thib,
The facility where I train currently only has a Hammer Strength pullover, a Cybex pullover, and an Atlantis pullover but not a 1st generation Nautilus one.
Would any of these still be worth using, or would you recommend foregoing them and performing the decline cable pullover I’ve seen mentioned in some of your past articles?[/quote]
They are decent. Try all three and see which one gives you the best back stimulation
Hey Thib! Just wanted to wish you and your wife a merry Christmas and a happy new year! And thank you very much for taking your time to answer our questions! You should take time off since its the holidays.
I currently have two bottles of ReceptorMax, and a Biosignature-diagnosed insulin sensitivity issue (also cortisol, but I’m taking glycine for that). How would I best utilize ReceptorMax (either mass gains or fat loss, I could go either way at this point) to help with my problem? I have yet to try the supplement, as I’m waiting until I run out of Fenuplex.
I would talk to my Biosignature guy about this, but he isn’t familiar with Biotest supplements.
I’m 5’9", 183lbs, and ~16% bodyfat, if that helps.
Thanks for the help.
Hello Thibs,
I would like to know your opinion on the whole argument of Squats and Deadlifts on the same day.
I follow your Upper/Lower split from the Training strategies handbook, and have always been comfortable training Squats and Deads on the same day.
However, do you think that doing this long term will affect a trainee in the long term? For example some argue that its too much loading on the spine, and etc.
Although i do feel tightness in my lowerback, it is mainly due to sitting too long or in very bad positions (a bad habit many find hard to kill). But this tightness has been getting more irritable as i have been making big gains in my lifts. Do you recommend stretching after? Hot baths, mobility drills or dynamic warmups?
Also one more question is do you think that training setups could be hybridized to make gains in strength and size while on a lower/upper split?
For example, On an upper day like Monday, i would train most of my back (pulling) muscles in the 4-6 rep range while most of the chest(pushing) muscles in the 6-8/8-12 rep range.
Then on Thursday, i’d train the chest muscles in the 4-6 rep range (pushing) and the back muscles (pulling) in the 6-8/8-12 rep ranges?
Or is that the same as chasing two rabbits, and gains will be too slow.
Hey coach, I was reading the interview you had with Chris Shugart (Christian Thibaudeau Returns to Bodybuilding) and you touched on a point where bench pressing without optimal form can cause chest development which in your words creates ‘a decent “outer portion” but the pec gets thinner as we move toward the sternum’.
I’ve had this unappealing pec shape and thought it was genetic but by the sounds of it it isn’t; so is there any way to get that full rounded shape to my pecs?
Thanks for you time coach.
Hey Coach,
What is your recommended amount of iodine and tyrosine for slow thyroid?
Thanks,
GJ