Coach,
This is a question in response to something you wrote in your dissecting the deadlift article. Right now I am in the process of preparing for Police physical exams. My question is what type of deadlift should I use in my programming. I have short arms and legs and I am more concerned with posterior chain and core strength than I am pulling 700 pounds.
Would it be more beneficial for me to pull clean or snatch style as opposed to powerlifting style? Thanks for your help
Dirk
Coach,
While following your Get Jacked program, what should I be consuming during the workouts? Pre and post workout recommendations are listed, but not during workout. I currently have Surge workout fuel, BCAA’s, whey, Surge recovery, etc available, but I don’t know what I should be using during training.
Thanks for your time.
[quote]Dirker1045 wrote:
Coach,
This is a question in response to something you wrote in your dissecting the deadlift article. Right now I am in the process of preparing for Police physical exams. My question is what type of deadlift should I use in my programming. I have short arms and legs and I am more concerned with posterior chain and core strength than I am pulling 700 pounds.
Would it be more beneficial for me to pull clean or snatch style as opposed to powerlifting style? Thanks for your help
Dirk[/quote]
Romanian deads and Sumo deads would be your best bet.
Hi
I recently started on your refined physique program. However, I tweaked my spine while doing deadlifts on my last workout (vertebral subluxation)
Today, I am supposed to do the lactate inducing workout and my question is whether a doing only leg extensions and leg curls for Circuit A would illicit the same effect?
Also, for Circuit B, can I do the same exercise as for leg work in Circuit A?
I am allowed to do any exercise that does not engage stabilization via the spine. (isolation work, leg work not involving pelvic support)
Thanks
Hi Coach,
I’m trying out program design and trying to use your “How to Design a Damn Good Program” article(s). Would you be willing to give it a quick look over and offer any words of wisdom? Anything I completely F’ed up with?
Some caveats/issues I’m having: 1) Rest: M-F training is best for my lifestyle (access to gym). 2)I wasn’t sure how to work Tabatas into it. 3) I wasn’t sure if I should do chest/back twice a week, or if I should do chest/back and then arms/shoulders/traps.
Goal: Strength
Rest time: ~90sec for everything
Monday- Chest, Back, shoulder, traps
Bench 5x5
Pullup 5x5
Incline 4x6
Cable rows 4x6
Military Press 4x6
Shrugs 4x6
Tuesday - Squats
Back Squats 10x3
Step ups 3x6
Hanging Pikes 4x6
Tabata BW Squat
Wednesday
GPP/conditioning
Thursday- Chest, Back, bi, tri
Decline bench 5x5
Bent over BB row 5x5
Flies 4x6
Chinups 4x6
Curls 4x6
Close Grip Bench 4x6
Friday - hams/gluts
Sumo Deadlift 10x3
Good Mornings 4x6
ab ex (decline situp)
Burpee tabatas
Hey Thibs,
I just wanted to say thanks for your articles. Since joining T-Nation i’ve read just about everything you’ve wrote. I’m using your dieting principles from your newbie articles. I’ve done your beast building with great success. Your most recent back program has added a lot of thickness and width to my back and i’m actually feeling the movements work now. I’m also using your most recent shoulder workout and i’m seeing great results from that as well.
I’m hoping your new 12-week mass plan comes out in the next month cuz i’m about a month away from being ready to switch up my routine.
Anyway, like I said before thanks for your help in making me stronger and leaner than i’ve ever been
CT-
Sent you an e-mail. Respond when you get a chance.
PM me if you didn’t get it.
[quote]gladieux41 wrote:
Hey Thibs,
I just wanted to say thanks for your articles. Since joining T-Nation i’ve read just about everything you’ve wrote. I’m using your dieting principles from your newbie articles. I’ve done your beast building with great success. Your most recent back program has added a lot of thickness and width to my back and i’m actually feeling the movements work now. I’m also using your most recent shoulder workout and i’m seeing great results from that as well.
I’m hoping your new 12-week mass plan comes out in the next month cuz i’m about a month away from being ready to switch up my routine.
Anyway, like I said before thanks for your help in making me stronger and leaner than i’ve ever been[/quote]
x 2
Thib,
For HIIT, what do you think of using a heart rate monitor to determine the length of the recovery periods? i.e. go hard for a set time or distance and then have a target heart rate (say 60 % or so of MHR) you must get down to before commencing another round of high intensity work?
If possible, I’d also like to get your thoughts on a few other quick HIIT-related questions.
Could sled work be used with an above-style protocol, i.e. drag for a set time or distance and then rest completely until heart rate returns to the set target? OR do you feel that this would be less effective than the more traditional style of work intervals followed by light “active recovery” periods?
Would you rank different types of interval work as about equal for fat loss purposes or do you feel that intervals using a rower or Versaclimber might be the best of the best due to the upper and lower body working in both?
I’ve seen coaches with varying opinions on the use of slideboards. Do you see these as having applications for interval training or would you tend to agree with those who say that slideboards may put undue stress of the knees?
I realize that with contest prep and work you may not have time to answer my questions, but if you are able to provide a bit of feedback, I’d be very appreciative.
Thanks for your time, coach, and best of luck with contest prep!
CT
I am in a fat loss phase and i have made some good progress… My question is should i have a pre workout shake before interval running…Currently i take whey,BCAA and creatine pre wokout on days i lift weight but not on interval/cardio days…
Thanks in advance
[quote]jeenumj wrote:
CT
I am in a fat loss phase and i have made some good progress… My question is should i have a pre workout shake before interval running…Currently i take whey,BCAA and creatine pre wokout on days i lift weight but not on interval/cardio days…
Thanks in advance[/quote]
No, don’t take anything
Hi!
I am currently on a fat loss diet (UD2.0), and it has worked very well for me. Although I won’t be able to train more than 3 times a week for the next month, so how do you think I should adjust my diet for this time perioid. I have been doing a two-split glycogen depletion on days 1. and 2.
A full body workout on day 4. which is followed by the carbload. Then a fullbody power workout on day 5. which includes cleans, squatting, chins etc. I am a former olympic lifter so a little bit of snatch won’t do any harm ;). I was thinkin of going with three full body workouts. Am I completely off?
Dear Thib,
I am a huge fan. Anyway I want to make my question clear so I will get to it fast.
You mentioned in your article called “how to make a damn good program” that the rest for hypertrophy is around 60 seconds. You also mentioned that the reps should be near the range of 9-12 and the sets should be near 3.
Since you mention coach Poliquin in your articles, when I found his book (the poliquin principles) in our library, I read it.
This is his advice: He has 3 methods. First, 4 sets, the weight constant, the reps decline per set (10, 9, 8, 7). 3 min rest.
The second is 4 sets, the weight decreases per set, the reps are 10, and the rest is 3 mins.
The last method is 4 sets. The weight is constant. The reps decreases per set. the rest is 60 seconds.
My question is how come his rest is 3 mins (isnt it too long)?
And, is it okay to lower the reps or weight as stated in all the poliquin methods?
Thank you so much!!!
Coach,
I realize you’ve got a lot going on here, but something has been bothering me for a while so I figured I’d go ahead and ask your opinion/ask for an explanation.
So, I know that at least you and Coach Poliquin recommend the Whey + Glutamine + Glycine shake when cutting using low carbs.
But, it seems to me that if you use a large amount of two glucogenic amino acids, plus a boatload of whey protein, this could make your body good at breaking down amino acids to use as glucose rather than breaking down fat to use as an alternative fuel source (clearly, not good). I guess I don’t understand why you would want fats to be higher than protein at all meals, but then suddenly you’d be willing to guzzle approximately 100 grams of protein (assuming around 60 g Whey + 30 g Glutamine + 10 g Glycine) down with no fat PWO. I realize the fat would slow absorption of nutrients, though…
Would it be wise to get into the “fat-burning” state prior to using the Whey + Glutamine + Glycine shake so as not to have it interfere with the “metabolic shift?”
Best.
-Henry
Coach,
I realize you’ve got a lot going on here, but something has been bothering me for a while so I figured I’d go ahead and ask your opinion/ask for an explanation.
So, I know that at least you and Coach Poliquin recommend the Whey + Glutamine + Glycine shake when cutting using low carbs.
But, it seems to me that if you use a large amount of two gluconeogenic amino acids, plus a boatload of whey protein, this could make your body good at breaking down amino acids to use as glucose rather than breaking down fat to use as an alternative fuel source (clearly, not good).
I guess I don’t understand why you would want fats to be higher than protein at all meals, but then suddenly you’d be willing to guzzle approximately 100 grams of protein (assuming around 60 g Whey + 30 g Glutamine + 10 g Glycine) down with no fat PWO. I realize the fat would slow absorption of nutrients, though…
Would it be wise to get into the “fat-burning” state prior to using the Whey + Glutamine + Glycine shake so as not to have it interfere with the “metabolic shift?”
Best.
-Henry
[quote]Henry Krinkle wrote:
Coach,
I realize you’ve got a lot going on here, but something has been bothering me for a while so I figured I’d go ahead and ask your opinion/ask for an explanation.
So, I know that at least you and Coach Poliquin recommend the Whey + Glutamine + Glycine shake when cutting using low carbs.
But, it seems to me that if you use a large amount of two gluconeogenic amino acids, plus a boatload of whey protein, this could make your body good at breaking down amino acids to use as glucose rather than breaking down fat to use as an alternative fuel source (clearly, not good).
I guess I don’t understand why you would want fats to be higher than protein at all meals, but then suddenly you’d be willing to guzzle approximately 100 grams of protein (assuming around 60 g Whey + 30 g Glutamine + 10 g Glycine) down with no fat PWO. I realize the fat would slow absorption of nutrients, though…
Would it be wise to get into the “fat-burning” state prior to using the Whey + Glutamine + Glycine shake so as not to have it interfere with the “metabolic shift?”
Best.
-Henry
[/quote]
Understand that post-workout the body is in a different physiological state than at other times.
Furthermore the body will breakdown amino acids to produce glucose anyway when you’re low carbs, especially post-workout. So might as well use a hefty dose of aminos to prevent any of the muscle tissue you have to be turned into glucose.
One more thing… as they say ‘‘you can’t argue with results’’
Wow, talk about a fast response. I appreciate the input, coach. That helps.
Best,
Henry
Hey coach, I need some help, about 2 weeks ago, I slightly tore my UCL. And I just got cleared to do some exercises that doesnt involve me wrapping or putting pressure on my thumb and it has to stay immobilized.
So, here I have a predicament. And was wondering what exercises yo recommend for the upper body. I have tried pull-ups(that didnt bother me), Db Flat press(hurt like hell), Incline BB Bench(hurt like hell). Could you please help me out?
Thansk PFC Strider
[quote]Daveski7 wrote:
Hey coach, I need some help, about 2 weeks ago, I slightly tore my UCL. And I just got cleared to do some exercises that doesnt involve me wrapping or putting pressure on my thumb and it has to stay immobilized.
So, here I have a predicament. And was wondering what exercises yo recommend for the upper body. I have tried pull-ups(that didnt bother me), Db Flat press(hurt like hell), Incline BB Bench(hurt like hell). Could you please help me out?
Thansk PFC Strider[/quote]
I’m sorry, I do not reply to injuries related questions online. I feel that any recommendation regarding this subject is irresponsable without first hand access to the injured client/individual.
[quote]Christian Thibaudeau wrote:
Daveski7 wrote:
Hey coach, I need some help, about 2 weeks ago, I slightly tore my UCL. And I just got cleared to do some exercises that doesnt involve me wrapping or putting pressure on my thumb and it has to stay immobilized.
So, here I have a predicament. And was wondering what exercises yo recommend for the upper body. I have tried pull-ups(that didnt bother me), Db Flat press(hurt like hell), Incline BB Bench(hurt like hell). Could you please help me out?
Thansk PFC Strider
I’m sorry, I do not reply to injuries related questions online. I feel that any recommendation regarding this subject is irresponsable without first hand access to the injured client/individual.[/quote]
I understand, thanks for replying. Its cool if I ask about future training/diet questions?
Thansk PFC Strider