[quote]Christian Thibaudeau wrote:
HK_M3 wrote:
That is -GREAT- news. Any chance it will be available by the 1st? I’m very ready. As long as I know I’m in good hands I will follow a regiment to the T.
-Nathaniel
Honestly, no… even the Thib must take some days off! Bu by the 5th - 7th… probably.[/quote]
Days off? Preposterous! I will follow Bartl’s until I can get my hands on this one. Honestly, thanks again.
-Nathaniel
Hey Coach Thib, I don’t know if this has been asked already… but is it important when counting reps, not to go to failure when working chest, legs, and back, in regards to CNS recovery?
I remember reading an article stating that it is ok to go to failure on arms, but to leave two reps before failure on other muscle groups. Was wondering what you thought about Ectomorphs and its relation to this theory. Thanks.
[quote]Christian Thibaudeau wrote:
zxp99 wrote:
Coach Thibaudeau,
Given your recent comments in this thread indicating your high regard for the 1st Generation Nautilus Pullover machine, in what order would you rank the following alternative choices in terms of overall utility for upper back development:
*decline cable pullover
*straight-arm pressdown
*decline DB pullover
*Any version of machine pullover OTHER THAN 1st Gen Nautilus
I hope that 2009 turns out to be a phenomenal year for you and your lovely wife, coach!
It depends on the individual’s levers, strength and weaknesses, etc.
I generally don’t like free weights pullovers. So the cable work and machine would be my first choices.[/quote]
So depending upon an individual’s biomechanics, you might favor the decline cable and pressdown options over the machine option or vice versa? Or would you be likely to make use of all three at various times to allow for maximum variety?
The meal I have after the post-post-workout meal always seems to give me digestive problems, even though I’ve been shifting the foods a bit.
Basically, after about an hour of training, I’ll have some Surge.
The meal after that (about 30-45 minutes later) I’ll usually have some omega-3 eggs mixed with egg whites, and broccoli.
Then, in the meal after that, about 2 hours later, I’ll have some Grow! plus an apple (recently replaced by a handful of nuts)
But this last meal seems to give me some problems, mainly bloating. Switching to nuts didn’t help. (I don’t know why I thought it would.) I’m not sure what the problem is. Perhaps too much fiber?
Coach-
This is sort of a “what you’ve seen” questions.
I aspire to become a fitness model (want that type of physique/side job) and have some questions regarding this, If you have an opinion or know anything regarding this subject I would extremely appreciate it.
1)I’m 5’10-11, I plan to come in at 190-200 at 8%, is this “enough” or are most guys at my height much heavier?
This might be the problem, I want to stay natural. I have no problem with steroids but I dont feel I need to be at that “level” which requires steroids, on that note, are most guys on steroids? I looked into it and it seems to be like 60% yes, 40% no.
Any other tips? I know abs are a big factor in getting a shoot, any other “must haves”
hi coach
i am on lean mass gain phase
i wake up at 4.30 and i have 1-2 pieces of fruit along with protein and some good fats for breakfast
i workout at 6.30…
would it be better to move the carbs periworkout and add some good fats for breakfast??
[quote]Christian Thibaudeau wrote:
Thy. wrote:
Thanks Thib!! That cleared a lot, I was thinking about building up to this volume like this :
Here are some recommendations:
Do the incline and decline/seated work with dumbbells using a neutral (hammer) grip. This will take some strain off of the shoulder joint/rotator cuffs until you adapt to the high amount of pressing work.
For the assistance work, use a 3 weeks wave (kinda like you want to do) but work up in 10 weeks…
Week 1: 1 set
Week 2: 2 sets
Week 3: 3 sets
Week 4: 2 sets
Week 5: 3 sets
Week 6: 4 sets
Week 7: no assistance
Week 8: 3 sets
Week 9: 4 sets
Week 10: 5 sets[/quote]
Thanks Thib! Can’t wait to try this out. And nice photo 
!
Another thing I wanted to ask… For spinal erector/posterior chain assistance these lifters use ONLY classical back extensions and partial good mornings (minimize hips, maximize erector involvement) By they way, I’m from Ukraine and they don’t know nor give a damn about reverse hypers and glute-ham raise machine. The only other variation you might find is a 45 degree back extension. But still, they’re obsessed with classical back extensions. They do them every time before or after a workout. Are other variations like reverse hypers considered much superior to the classical one nowadays ?
[quote]JNM6125 wrote:
Hey Coach Thib, I don’t know if this has been asked already… but is it important when counting reps, not to go to failure when working chest, legs, and back, in regards to CNS recovery?
I remember reading an article stating that it is ok to go to failure on arms, but to leave two reps before failure on other muscle groups. Was wondering what you thought about Ectomorphs and its relation to this theory. Thanks.[/quote]
Look for my ‘‘Thib system’’ series. Part I will answer your question.
[quote]zxp99 wrote:
So depending upon an individual’s biomechanics, you might favor the decline cable and pressdown options over the machine option or vice versa? Or would you be likely to make use of all three at various times to allow for maximum variety?
[/quote]
The decline cable pullover provides more stimulus in the stretched position while the straight-arms pressdown stresses the contracted position more. So they can both be complementary.
The machine works the whole range of motion pretty much equally so it doesn’t need to be performed with either one of the other two exercises.
Coach,
Are there any corrective procedures for Lordosis of the Spine? Anything you can recommend to correct this?
Thanks,
LR
EDIT: Nevermind, found something.
[quote]keilnirby wrote:
The meal I have after the post-post-workout meal always seems to give me digestive problems, even though I’ve been shifting the foods a bit.
Basically, after about an hour of training, I’ll have some Surge.
The meal after that (about 30-45 minutes later) I’ll usually have some omega-3 eggs mixed with egg whites, and broccoli.
Then, in the meal after that, about 2 hours later, I’ll have some Grow! plus an apple (recently replaced by a handful of nuts)
But this last meal seems to give me some problems, mainly bloating. Switching to nuts didn’t help. (I don’t know why I thought it would.) I’m not sure what the problem is. Perhaps too much fiber?
[/quote]
You have one meal too many. Do not have your meal 30-45 minutes afther the Surge, that’s too soon.
Furthermore, that meal will not be fully digested when you eat your next meal. It’s not so much the GROW and apple/nuts that is the problem, but rather the fact that you are simply pilling on food without hav ing fully digested and absorbed your meals.
Wait 60-90 minutes after the Surge to eat again.
[quote]partymonster975 wrote:
Coach-
This is sort of a “what you’ve seen” questions.
I aspire to become a fitness model (want that type of physique/side job) and have some questions regarding this, If you have an opinion or know anything regarding this subject I would extremely appreciate it.
1)I’m 5’10-11, I plan to come in at 190-200 at 8%, is this “enough” or are most guys at my height much heavier?[/quote]
Weight doesn’t matter. It’s all about the look. Some will look amazing at 165 while other might be 210 at the same body fat level and wont look as impressive. Illusion is more important than size.
To give the proper illusion you need:
a) very low body fat… 8%, in most cases, is not lean enough. Most fitness models are 5-6%, some even lower. And YES that little 2% makes a BIG visual difference.
b) muscle mass in the right areas… the show muscles. Shoulders are key to give you the needed V-shape. DEEPLY etched abs (not just a visible six pack) are also a must as is a full chest. Arms are important, but definition and shape moreso than size.
c) the right body structure… sadly you have it or you don’t. You need a naturally narrow waist (ripped abs are not enough, your waist needs to be small) and hips as well as a wide clavicle (naturally broad shoulders). Long limbs also help. No amount of training can overcome the lack of a perfect structure; you can help your case, but never make up for a lousy structure.
d) a good tan and a good skin
[quote]partymonster975 wrote:
2) This might be the problem, I want to stay natural. I have no problem with steroids but I dont feel I need to be at that “level” which requires steroids, on that note, are most guys on steroids? I looked into it and it seems to be like 60% yes, 40% no.[/quote]
Honestly I don’t know what ‘‘most guys’’ take. Unless you are with somebody 24/7 you can’t know for sure what they do or do not take. When it comes to steroids I rarely take someone’s word blindly.
[quote]partymonster975 wrote:
3) Any other tips? I know abs are a big factor in getting a shoot, any other “must haves” [/quote]
Fitness modeling, especially for guys, doesn’t pay jack sh*t. Heck, in most cases guys are barely getting paid for photo spreads. The way to make money from fitness modeling is to use the visibility to get clients as a personal trainer or to graduate to more lucrative jobs like underwear model.
Hi Coach,
From a fat loss standpoint what do you think is the better choice of the two:
or
I know you kind of answered it above but from my understanding if the meat comes from a grassfed cow then the 16% has more omega-3’s compared to the feedlot cow which typically has none.
Also,
What are your views on metabolic typing?
Thank you sir!
CT
You suggested that performing incline and decline/seated work with dumbbells using a neutral (hammer) grip will take some strain off of the shoulder joint/rotator cuffs.
Do you simply use a hammer grip while keeping the upper arm in and identical position as it would normally be. Or do you allow the arm position to naturally come in closer to the body which seems to occurs when adopting a hammer grip.
Thanks
Thib,
Have you ever heard of something called the “Boston Stomp” when attempting Olympic lifts? Is this at all akin to attempting to “jump” during the lift? If so, does it prevent achieving full triple extension and rob from power output?
And when it comes to training with the variations of the lifts, is it best to always drop the bar between reps to spare the AC joints and supraspinatus tendons, or is it perfectly safe longterm to hold onto the bar when executing between 2 and 5 reps?
p.s. Are you familiar with or have you read the Tom Kurz book Science of Sports Training: How to Plan and Control Training for Peak Performance, and if so, is this a worthwhile purchase and a solid read?
Thib I have a few questions regarding your metabolic pairings article if you don’t mind:
Are these best suited to afternoon/evening rather than the morning? or does it hardly make a difference?
I cant quite figure out the Shuffle run…i end up picturing the ‘running man’ dance move. Am i far off?
Can the 3 way dumbell swing be swapped for a normal dumbell swing. Only because i don’t quite get the 3 way swing and there aren’t any videos i can find of it.
Thanks
Hi Mr Thibaudeau,
This a thread I wrote in the combat section of the forum. I was wondering if you could give me your thoughts about this :
First thing first : some words about me. My name is Terry. I am 27 ; 1m80 (5 feet 9) ; 73,5kg (162 pounds) with approximately 12% body fat (my abs are not showing). I work as a psychologist (physically this work is not too demanding but mentally it can be quite tiring). I have been training MMA for about 5 years now and using weight for more than 7 years. My mother tongue is French, so I am very very very sorry for my poor English!!
Obviously I am not a beginner but I think that I still have a lot of things to learn. I have many goals for 2009 and I was wondering if I could have your help guys. It is very hard to get good advice on training in Belgium.
This is how I trained the last 6 months : I train everyday (except when I am sick, reaaaally tired or a case of absolute necessity). I love training and I consider a day without a training a shitty day! I alternate a day where I work on my ground game (BJJ and/or GnP), a day where I train my stand-up (mostly thai boxing but also wrestling, combination of wrestling and strikes, boxing from time to time), the third day is dedicated to physical training (mostly weight training, more on this later).
This is how I eat for the last month. I read many articles from Mr Berardi and I changed my nutrition to this :
7:30am : 100 grams of turkey or chicken, 50 grams of mix nuts, 1 table spoon of colza oil, a cup of coffee and a multivitamin capsule (proteins and fats)
10am : 50 grams of mix nuts (proteins and fats)
12:30am : 175 grams of salmon, 130 grams of vegetables, 1 table spoon of olive oil (proteins, fats and some low glycemic carbs)
16:30pm : a protein bar (proteins and carbs) or 2 big cups of chocolate milk (proteins and carbs)
18pm-19:30pm : training time (I just drink some water during training)
19:30pm : random dinner with my family, I only eat proteins and carbs (as clean as possible)
22:30pm : a can of tuna with 2 big cups of chocolate milk or 2 oranges (proteins and carbs)
I have specific goals for every type of training but my overall goal is to be able to give myself 120% in every training, every day! Unfortunately, this has not been the case for a while.
Now more specific goals for 2009 :
Ground game : I have to get more serious about this. I did not train very well this aspect of my game this last year. Technically I have improved a lot but physically and mentally I am not at my best level right now. I decided to join a new team in Brussels where I will train with some of the best fighters from Belgium. I will do my first training with them in January.
I never care a lot about belt colors but I can make good blue belts tap when I am in my best shape. Now I want to get my belts and hopefully obtain a purple belt. My goal is to be able to make every purple belt tap.
The last three months I have also been doing some explosivity exercises found in the Hammer down strength article from Chad Waterbury : clap push-ups, jump box squat and jump shrugs.
Striking game : this is my strong point. I have a very good muay thai. I still need to improve my punching defense. I think I am going to focus myself on wrestling and strikes combinations in the next 3 months (strikes and takedown offense or strikes and takedown defense). My flexibility is not as good as it used to be. I also need to find a way to improve that (mostly for kicking).
In the last 6 months or so I ended every stand-up training with 5 min of burpees with the Tabata protocol (20 sec of exercise, 10sec of rest). I check after that if my heart rate can come down to 130bpm in less than a minute (right now I need 1min27 sec).
Physical training : I know my aim should be to be a better fighter and train only as a fighter but I still find myself wayyyy to small for somebody who is 1m80 (5 feet 9). When I started lifting weights I only weighted 65kg with probably 13-14% body fat.
Now I am muscular but I weight only 73,5 kg with around 12% body fat, that?s not a lot!! I want to be big, muscular and lean but despite a lot of work and time and just cannot get to that. Maybe my love for MMA is getting in the way, maybe it is my nutrition, maybe I just have a bad genetic, I do not know.
This is where I need most help. I have a good work ethic and dedication but maybe I don?t do things like I should to get results.
This is my weight training right now :
Squat or deadlift (I alternate) : one set of 15 reps (as warming), 3 sets of 8 reps (and dumbbell pullover)
Close grip chin-up : one set of 15 reps (as warming), 3 sets of 8 reps
Barbell bench press : one set of 15 reps (as warming), 3 sets of 8 reps
Dips : one set of 15 reps (as warming), 3 sets of 8 reps
Barbell bent over row : one set of 15 reps (as warming), 3 sets of 8 reps
Military press : one set of 15 reps (as warming), 3 sets of 8 reps
A random abs exercice : 3 sets of maximum reps
Ok, I think I didn?t forget anything. Training is a very big part of my life. I love to train. I would really like to be at 120% in every training. I love to feel aggressive and powerful. People that train will probably understand that. Unfortunately I can?t get to what I want. This is why I am asking for your help now.
[quote]Christian Thibaudeau wrote:
I suggest a targeted carbs approach. No carbs (green veggies are okay) all day except for the peri-workout window.
The ideal scenario would be:
Pre-workout/during workout: 1 serving of WORKOUT FUEL (drink half prior to the session, half during), add 35g of BCAA during workout if possible
Post-workout: 2 scoops Surge Recovery + 5-10g glycine
30 minutes later: 2 scoops whey protein + 50g of carbs from solid food (yams, potatoes, sweet potatoes, fruits)
BWH wrote:
Coach Thibaudeau.
I am planning to tackle your 16 week HSS-100 workout in the new year, and would love your advice on the best dietary program to use along with the workouts.
By way of background, in the late summer and early fall, I dropped down to 6.0% bf at 6 feet, 172 pounds. I’m now back up to about 178-180 and maybe 9 or 10% bf. I lost the bf on a very low-carb diet - almost exclusively lean meat, whey protein, egg whites and green veggies, with some fish oil supps thrown in for healthy fats. Since then I have been on, and am currently finishing up, a six-week stint on the WSFSB program
I’d love to put on as much muscle as possible over the next three months while minimizing fat gain using the HSS-100 program. Should I carb cyle? use targeted carbs approach? Something else? And either way, I assume I shoot for 1.5 g protein per pound of bw ,which in my case works out to about 260 g. protein per day? I guess I’m trying to figure out what to do with carbs, as I tend to be pretty carb-sensitive. At the same time, I don’t want to shortchange gains out of a fear of carbs.
Any advice you have would be much appreciated.
Many thanks!
[/quote]
Sir, What would the protein and fat macros look like on a diet like this for a male at 215lbs? Thank you for your expertise and help.
[quote]mmargarian wrote:
Sir, What would the protein and fat macros look like on a diet like this for a male at 215lbs? Thank you for your expertise and help. [/quote]
I cannot suggest a ‘‘perfect’’ approach, everybody is different in his nutrient needs. Even two peoples of the same size can need completely different macro ratios.
I can only suggest a starting point:
1.25 - 1.5g of protein per pound of bodyweight
0.5g of carbs per pound (consumed all in the peri-workout period)
0.5g of fat per pound
But you will need to adjust these numbers according to how your body is responding.
Thibs,
Hope all is well.
This is a bit of a random question, but what weight do you think you would be roughly if you were at your level but 6’3"-6’4" tall. No doubt this is difficult to answer but I am interested to what extent height affects weight.
Best wishes.