Thib's Q&A

Training
3741

[quote]Strengthwithin wrote:
Mr. Thibaudeau,

I have been training for powerlifting for the past 3 years, using WSBB methods. I have seen great results in strength primarily and size secondarily. I would like to switch the focus to my physique. I use yours’ as an end goal since we are both same height and same body structure.

Would decreasing my frequency training each muscle group once or every 5-6 days, thus increasing the volume per session per muscle group, follow along the lines of your philosophy for optimally training for muscle mass gain? This change would eliminate ME work with singles and DE work I routinely do but I feel that it may be necessary to shift focus to my physique.

I have considered using Poliquin’s famous 5 day split, training the big three in the absolute strength zone and assistance in the functional hypertrophy zone.

Thank you for your time. [/quote]

Your question can be answered many ways as there is more than one way to skin a cat.

However here is a very good program for someone who wants both strength and shape.

WORKOUT 1 - Pressing main - Biceps secondary
A1. Bench press
Week 1 - 5 x 4-6
Week 2 - 1x5, 1x4, 1x3, 1x5, 1x4, 1x3
Week 3 - 1x5, 1x4, 1x3, 1x2, 1x1
Week 4 - 1x3, 1x2, 1x1, 1x3, 1x2, 1x1

A2. Preacher curl
5 or 6 (depending on the week) x 4-6
Go back and forth between A1 and A2 (90 sec. of rest)

B1. Shoulder press
Week 1 - 5 x 4-6
Week 2 - 1x5, 1x4, 1x3, 1x5, 1x4, 1x3
Week 3 - 1x5, 1x4, 1x3, 1x2, 1x1
Week 4 - 1x3, 1x2, 1x1, 1x3, 1x2, 1x1

B2. Hammer curl
5 or 6 x 6-8
Go back and forth between B1 and B2 (90 sec. of rest)

C1. Cross-over or DB flies
3-4 x 8-10 (sometimes with the use of a special technique like drop sets or double contraction)

C2. Reverse curl
3-4 x 8-10 (sometimes with a special technique)
Go back and forth between C1 and C2 (90 sec. of rest)

WORKOUT 2 - Lower body
A1. Squat
Week 1 - 5 x 4-6
Week 2 - 1x5, 1x4, 1x3, 1x5, 1x4, 1x3
Week 3 - 1x5, 1x4, 1x3, 1x2, 1x1
Week 4 - 1x3, 1x2, 1x1, 1x3, 1x2, 1x1

A2. Standing calves raise
5 or 6 (depending on the week) x 4-6
Go back and forth between A1 and A2 (120 sec. of rest)

B1. Romanian deadlift
5 or 6 x 6-8

B2. Seated calves raise
5 or 6 x 12-15
Go back and forth between B1 and B2 (120 sec. of rest)

C1. Short step lunges
3-4 x 8-10

C2. Leg curl
3-4 x 8-10 (sometimes with a special technique)
Go back and forth between C1 and C2 (90 sec. of rest)

WORKOUT 3 - Pulling main - Triceps secondary
A1. Pull-ups (weighted if possible)
Week 1 - 5 x 6-8
Week 2 - 1x7, 1x5, 1x3, 1x7, 1x5, 1x3
Week 3 - 1x6, 1x4, 1x2, 1x6, 1x4, 1x2
Week 4 - 1x5, 1x4, 1x3, 1x2, 1x1

A2. Incline close-grip bench
5 or 6 (depending on the week) x 4-6
Go back and forth between A1 and A2 (120 sec. of rest)

B1. Bent over barbell rowing
5 or 6 x 6-8

B2. Decline DB triceps extension
5 or 6 x 6-8
Go back and forth between B1 and B2 (120 sec. of rest)

C1. Lat pulldown
3-4 x 8-10 (sometimes with a special technique)

C2. Rope pressdown
3-4 x 8-10 (sometimes with a special technique)
Go back and forth between C1 and C2 (90 sec. of rest)

Schedule:

Day 1 - Workout 1
Day 2 - Workout 2
Day 3 - Workout 3
Day 4 - OFF
Repeat

3742

Above post = GOLD

Thanks CT

3743

Hey Coach, I just want to check if you go my emails.
Thanks,
-Anthony

3744

Thib,

I have 2 questions, one pertaining to biceps training and the other to calf training.

  1. Would executing a staggered-stance standing cable curl and then performing humeral flexion after reaching elbow-flexion end ROM add any additional stress to the long head of the biceps?

Would focusing on driving the weight up with the pinky side of the hands and also trying to isometrically push the hands together also maximize recruitment via the supination function of the biceps and transverse adduction function of the corachobrachialis?

  1. This question about calves is in multiple parts but each is relatively brief.

(a) How do calf presses on a leg press machine stack up against donkey calf raises? Would the greater stretch of the donkey’s make them the superior choices if both exercises are an option?

(b) If performing machine standing calf raises, would you ever use a unilateral version or do you stick to bilateral with that exercise?

(c) Is gastrocnemius recruitment actually better with about a 20-degree bend in the knees as opposed to with the knees locked out?

(d) For seated calf raises, How do you feel about using triple drop sets in a 10/10/10 rep fashion?

Happy New Year!

3745

CT,

When manipulating bench position in relation to the weight stacks for cable flies, it seems that a flat bench forward of the stacks mimics a high-to-low/“sternal pec dominant” crossover while behind the stacks would mimic a low-to-high/“clavicular pec dominant” crossover.

How would using an incline or a decline bench either forward or behind the stacks further shift the stress of each version relative to the flat bench ones? For example, would a decline bench behind the stacks increase stress on the clavicular pecs because of less delt involvement or decrease stress on the clavicular pecs because of the decline bench angle? etc, etc.

On a final note, is a major advantage to these supine versions over standing crossovers an increased neural drive to the pecs since you’re not working to stabilize your torso?

3746

okay, so check this out…im just now starting to get an interest in eating right, and lifting, and bulking up but keeping it defined…now, my brother moved out a couple days ago, and im going threw his stuff that he left for me to have…now, they are all brand new, never opened, less than 1 week old stuff, he just says he’s at the size he wants to keep…

sooooo…he left me…

2lbs Nitro-Tech Hardcore (strawberry) shake

640g CellMass (Arctic Berry Blast) [[[Dont really know what this does, i mean, it does say recovery activator, but is it needed?]]]

820g N.O.-Xplode (Grape) [[[like an energy booster maybe? IDK??]]]

180 tablets of Edge-No [[[now these pills screw with my head, cause they are like as long as my pinky…]]]

^^^^^^^Is this a good enough stack to get to my goal…((((((which is getting to about 210lbs, im currently at 165lbs)))))…should i add to it? or should i just buy my own stuff?

im really new at this stuff, so links to articles/threads could really really help me out here…thanks in advance

3747

[quote]WitX wrote:
okay, so check this out…im just now starting to get an interest in eating right, and lifting, and bulking up but keeping it defined…now, my brother moved out a couple days ago, and im going threw his stuff that he left for me to have…now, they are all brand new, never opened, less than 1 week old stuff, he just says he’s at the size he wants to keep…

sooooo…he left me…

2lbs Nitro-Tech Hardcore (strawberry) shake

640g CellMass (Arctic Berry Blast) [[[Dont really know what this does, i mean, it does say recovery activator, but is it needed?]]]

820g N.O.-Xplode (Grape) [[[like an energy booster maybe? IDK??]]]

180 tablets of Edge-No [[[now these pills screw with my head, cause they are like as long as my pinky…]]]

^^^^^^^Is this a good enough stack to get to my goal…((((((which is getting to about 210lbs, im currently at 165lbs)))))…should i add to it? or should i just buy my own stuff?

im really new at this stuff, so links to articles/threads could really really help me out here…thanks in advance[/quote]

Im not CT, but all that stuff above is as usefull as drinking your urine.
All thats going to do is give you expensive urine to drink.

BSN are by far NOT a reputable company, any search here will bring up lawsuits against their cellmass product (their creatine is complete bullshit)

No Xplode:

Better off trying to sell them to some unadvised person and go buy some grow whey from here with some Flameout and eat loads of proper food.

Sorry for the hi-jack CT.

3748

[quote]300andabove wrote:
WitX wrote:
okay, so check this out…im just now starting to get an interest in eating right, and lifting, and bulking up but keeping it defined…now, my brother moved out a couple days ago, and im going threw his stuff that he left for me to have…now, they are all brand new, never opened, less than 1 week old stuff, he just says he’s at the size he wants to keep…

sooooo…he left me…

2lbs Nitro-Tech Hardcore (strawberry) shake

640g CellMass (Arctic Berry Blast) [[[Dont really know what this does, i mean, it does say recovery activator, but is it needed?]]]

820g N.O.-Xplode (Grape) [[[like an energy booster maybe? IDK??]]]

180 tablets of Edge-No [[[now these pills screw with my head, cause they are like as long as my pinky…]]]

^^^^^^^Is this a good enough stack to get to my goal…((((((which is getting to about 210lbs, im currently at 165lbs)))))…should i add to it? or should i just buy my own stuff?

im really new at this stuff, so links to articles/threads could really really help me out here…thanks in advance

Im not CT, but all that stuff above is as usefull as drinking your urine.
All thats going to do is give you expensive urine to drink.

BSN are by far NOT a reputable company, any search here will bring up lawsuits against their cellmass product (their creatine is complete bullshit)

No Xplode:

Better off trying to sell them to some unadvised person and go buy some grow whey from here with some Flameout and eat loads of proper food.

Sorry for the hi-jack CT.[/quote]

That’s fine, I concur 100%

3749

[quote]daffyduck wrote:
Hey Coach, I just want to check if you go my emails.
Thanks,
-Anthony[/quote]

As I mentionned to you. Even I take a few days off during the holidays.

3750

[quote]pflifter wrote:
CT,

I have high cortisol,high estrogen, and low testosterone that I would like to begin to get under control. I know you recommend fixing one problem at a time. Can you share the order you think I should begin?

I was thinking Estrogen, Cortisol, Testosterone…[/quote]

Fixomg estrogen will naturally increase testoaterone because both are made from the same raw material… the less estrogen you produce, the more raw material is left for testo production.

Furthermore, estrogen inhibitis the release of testo.

3751

Hi coach. Could you please give me exactly wich is the proper range of motion in deadlifts from the floor (not the partial reps in power rack)? I must stop my movement for a second on the floor and I have to put the barbell down for a moment? Thanks.

3752

[quote]ab1975 wrote:
Hi coach. Could you please give me exactly wich is the proper range of motion in deadlifts from the floor (not the partial reps in power rack)? I must stop my movement for a second on the floor and I have to put the barbell down for a moment? Thanks.[/quote]

It depends on what you are training for. When training for max strength I recommend taking a pause a properly resetting your stance and grip before each rep (normally sets of 5 reps or less on the deadlift).

When training more for size I recommend not taking any pause. With sets of 5-8 reps I recommend only touching the floor briefly, no pause but no bouncing.

If you are using even higher reps (which I do not often recommend) do not even touch the floor, stop about 1’’ short.

3753

[quote]Ripped Fury wrote:
Hello CT,

I will be competing in my first bodybuilding contest in May this year. My contest dieting will start at the end of this month and it will conicide with the strength phase of your HSS-100 program.

Would it be a good idea to continue with the strength phase and reduce the rest intervals or would you recommend a different program/approach?

Thank you and have a great new year![/quote]

From experience training competitive bodybuilders, training for strength is actually the best way to prepare for a show until about 3-4 weeks out (more for injury prevention than anything).

Use diet and cardio to lose fat; training to maintain or even build muscle.

Amit Sapir, and Isreali bodybuilder I helped win his pro card kept gaining strength right until 3 weeks out of the show. He actually hit personal best in the bench, squat and dead 4 week out!

Gaining strength is the best way to make sure that you are not losing muscle mass. So when dieting down DO EVERYTHING IN YOUR POWER to gain strength, or at least maintain it. Even if that means resting a bit longer between sets.

Let diet and cardio do the job.

3754

[quote]300andabove wrote:
Im not CT, but all that stuff above is as usefull as drinking your urine.
All thats going to do is give you expensive urine to drink.

BSN are by far NOT a reputable company, any search here will bring up lawsuits against their cellmass product (their creatine is complete bullshit)

No Xplode:

Better off trying to sell them to some unadvised person and go buy some grow whey from here with some Flameout and eat loads of proper food.

Sorry for the hi-jack CT.[/quote]

good lookin homie…so just some of that GROW! whey protien, and some Flameout, with a good diet + workout…theoretically should be good right?

3755

[quote]WitX wrote:
300andabove wrote:

Im not CT, but all that stuff above is as usefull as drinking your urine.
All thats going to do is give you expensive urine to drink.

BSN are by far NOT a reputable company, any search here will bring up lawsuits against their cellmass product (their creatine is complete bullshit)

No Xplode:

Better off trying to sell them to some unadvised person and go buy some grow whey from here with some Flameout and eat loads of proper food.

Sorry for the hi-jack CT.

good lookin homie…so just some of that GROW whey protien, and some Flameout, with a good diet + workout…theoretically should be good right?[/quote]

Again i feel really awkward hijacking this mans thread… maybe make a thread in the bodybuilding forum ??

People can help you there.

3756

Coach,

I have noticed a number of articles helping the ‘stubby’ guys increase their deadlift! Any chance of an article helping the taller, longer-limbed individuals increase their squat and bench press numbers? Any help would be much appreciated.

Happy new year and best wishes as always.

3757

Hi coach. During my last fat loss phase, I was using the whey isolate, glutamine, glycine protocol and got good results. I’m looking to do the same, but could I use Grow! whey instead of whey isolate(for economic reasons) and expect to get the same or close to the same results?

Thanks

3758

Thank you Coach, I just wanted to make sure.
Enjoy your vacation!

3759

[quote]GoDawgs wrote:
Hi coach. During my last fat loss phase, I was using the whey isolate, glutamine, glycine protocol and got good results. I’m looking to do the same, but could I use Grow! whey instead of whey isolate(for economic reasons) and expect to get the same or close to the same results?

Thanks [/quote]

I’ve actually used it from time to time with good results. It’s mostly whey concentrate which has its own advantages over isolation. For one thing it is an immune system booster while isolate isn’t.

3760

Coach T,

I am starting to plan out my off-season training. I am a hockey player and am looking to improve my leg strength and power, as usual, and put some mass around my shoulders to protect them.

I’ve contemplated creating a lifting program with the power clean and push press as the two major lifts (much like your first person: All Articles - T NATION). The problem is that I know little to nothing about how olympic lifters train or what typical programs look like. That, and I also am unsure if this is the best way to go.

Thanks,
hckyman