Hi coach,
Last time you suggested me a nice routine for my lagging chest, I happy to tell you that even though the problem is not entirely solved, it looks way better now. So thanks.
I also had a quick question, I’m keep the guillotine press as my primary pec exercise in my new routine, is the largest grip possible a good way to go? (even though I will be able to put less weight on it that way).
CT,
I had a question regarding EDT and its application. Rather than ask you if you think it is an effective lifting system, I was hoping you might share your objective thoughts on the pros and cons in using this as a pure hypertrophy program.
Thanks,
Thib,
For those avoiding the use of stimulants, would it be acceptable to use 2 servings of Power Drive peri-workout, 1 pre for a mental boost and CNS potentiation and 1 post for neural recovery?
Thib,
In the past, I’ve heard some coaches refer to the bodies of post-contest bodybuilders and figure competitors as “like sponges” and say that their bodies will suck up a large proportion of food that is ingested in the days and weeks immediately following the contest.
If this is indeed the case, what are the factors contributing most heavily to this?
[quote]ThetfordMiner wrote:
Thib,
In the past, I’ve heard some coaches refer to the bodies of post-contest bodybuilders and figure competitors as “like sponges” and say that their bodies will suck up a large proportion of food that is ingested in the days and weeks immediately following the contest.
If this is indeed the case, what are the factors contributing most heavily to this?[/quote]
It’s true to some extent, but not as much as most people believe.
The two main factors are increased insulin sensitivity and upregulation of glycogen-storing enzymes in the muscles.
[quote]Thunderstruck88 wrote:
Thib,
For those avoiding the use of stimulants, would it be acceptable to use 2 servings of Power Drive peri-workout, 1 pre for a mental boost and CNS potentiation and 1 post for neural recovery?[/quote]
Sure. I used to do that all them time. But eventually the effect will lose its pre-workout bang. Like everything, the approach should be cycled for best results.
Good morning,
I have just completed my 4th week of a 12 week plan to reduce body fat. The only supplements I have ever used are fish oil, protein powder and ZMA. I want to try HOT-ROX but have been saving this tool for later in my cut.
My question revolves around when to introduce which tool. I am following a MWF Total Body Waterbury program. Up until this month, I have split wood for about an hour a day on Tue., Th. and Sat. for addtional activity.
My diet is strict staying about 20% deficit with 175-200 gr. of protein, 100 grams or less of carbs and those centered around workouts and about 35% of my energy coming from fat (nuts, fish oil, olive oil, nat. Pb,etc.)
I plan to increase my energy systems (thinking sprints) work and use HOT-ROX. Should I stagger these tools or just use both once my losses slow down. My body has grown use to the wood splitting.
Thanks for all the input and response to all these posts.
Ed
Thib,
First I want to thank you for the clinic, I followed gustavopacho´s program and I mean the whole thing ! I cursed you a couple of times hahah (TEMPO CONTRAST) I aslo did the V-Diet the first 4 weeks.
I went from:
Height: 67 in
Weight: 193.1 lb
Body Fat: 22%
Belly: 37.75in
To:
Weight: 160 lb
Body Fat: 10%
Belly: 31.0 in
I know I should start adding more calories coming from carbs and fats. Im an endomorph so Im kind of carb-freaked now. Im consuming 1.5 g of protein x bw, 100g of carbs the rest of my calories come from good fats adding up to 2,000.
I was reading your carb codex and it suggests that I should consume rice after my Surge… Can you give some pointers on how to incorporate carbs at that time cause rice would take a long time to digest, would it be easier to have some fruit with the Surge ?
Also how often should I do aerobic work ? Considering that I followed the clinic and that im now interested in adding quality mass.
THANKS !
Coach, when counting total grams of protein for the day(ie 1.5g per lb of bw per day), should the PWO drink be included into the protein total or should it be independent of the shake?
eg I’m 180, so I should take in 270g protein. My PWO drink contains about 50g protein. Should I eat 270g plus the 50g drink or should I eat 220g and then the 50g drink to total 270? Thanks
[quote]GoDawgs wrote:
Coach, when counting total grams of protein for the day(ie 1.5g per lb of bw per day), should the PWO drink be included into the protein total or should it be independent of the shake?
eg I’m 180, so I should take in 270g protein. My PWO drink contains about 50g protein. Should I eat 270g plus the 50g drink or should I eat 220g and then the 50g drink to total 270? Thanks[/quote]
It’s included in the total.
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!!!
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!!!
Thib,
Where do you see hybrid/combo strength-stability movements fitting into programming? Would their inclusion (or lack there of) and placement within a training session depend on whether the client in question was an athlete, general weekend warrior type, or a competitive bodybuilder?
For example, a chest-supported row would require minimal torso stabilization and allow for significant loading, while a hybrid movement like a 2-point 1-arm DB row would require a reduction in the weight used due to the increased demand for stabilizing the torso. And then there would be a move like a prone 2-point plank on the opposite arm and leg, which is more of a pure stability exercise.
Essentially I’d be interested in hearing your thoughts on if and when those hybrid type movements have a place and purpose in a program beyond just trying to look complex or flashy for the sake of looking complex or flashy.
Thank you for your time, coach.
Coach Thib…thanks again for patiently answering all our questions (both the sublime and the absolute ridiculous ones!).
I am a 36 year-old soccer player/lifter who is a bit of a 'tweener" (5’7" 160 and somewhat lean but not ripped by any means at around 10-11 percent, per biosignature guidelines my problem area is cortisol and mild insulin). I need to place an emphasis on size/strength; however, I also need to maintain an above-average cardio base for my sport. I play primarily goalkeeper but also get a bit of time at forward.
Since the two goals have a bit of a contradiction to each other, do you have any recommendations for getting some good bulk while keeping enough of a cardio base to stay competitive? I’m guessing HIIT such as 400’s a couple times a week, but maybe I’m wrong?
Thanks in advance for your assistance!
CT,
I want to gain size/strength while minimizing fat gain using your get jacked fast program. Are there any specific changes you would make to it other than consuming more calories? Should I do the metabolic workout or drop it? Also what about the intervals and steady state?
Hey Mr. Thibs. Im getting ready to start the regressive ketogenic cycle diet you wrote about. Well Ive been trying to plan out what to eat for the next week and keep going over type one days guide line of 70/30 trace carbs. What foods would you suggest for this diet?
CT,
Do you have any plans on putting up the rest of the HSS-100 specialization programs? I read in a thread that you said they were already written. Anyways, I just did the chest specialization and I loved the challenging workouts along with the great results.
Thanks again for sharing your knowledge!
Hi, CT. I’m doing your Get Jacked program, and cannot find Glycine for sale anywhere.(I don’t live in the US). I don’t think it is sold as a separate supplement here, although it is included in some protein powders and whatnot.
Is there anything I can take instead of the Glycine?
I was also wondering if you could give a EPA/DHA recommendation instead of grams of fish oil. Brands vary in EPA content, and 5g fish oil five times a day is 50 caps of my brand. 1 cap= 535mg.
Coach, what are your two best exercises for back width and thickness?
[quote]iokmjo wrote:
Coach, what are your two best exercises for back width and thickness?[/quote]
It depends on the individual’s levers. There are no exercises that are ‘best’ for everyone.