Hey Coach one more important question ! I’m giving your “Refined Physique Transformation” program a try for my cutting phase. Should I jump straight into the Heavy/lactate workouts right away or should I have a week off gym(which apparently has a positive effect on the body composition aswell as the strength) after all these month of high volume training?
Thanks!
[quote]Christian Thibaudeau wrote:
totti13 wrote:
hi Coach
With what can I replace or modify functional isometrucs in the beast complex?
my gym doesnt have two sets of safety pins
There really isn’t any substitutes for functional isos[/quote]
thanks
i guess i am better off skipping phase 2 and start with phase 3
For dumbbell shoulder press, is it okay to bring the DB’s down to ear level, then lift or should you be going all the way down where the DB basically touches your shoulder?
[quote]moofs wrote:
For dumbbell shoulder press, is it okay to bring the DB’s down to ear level, then lift or should you be going all the way down where the DB basically touches your shoulder?[/quote]
I recommend hands to mouth level. More than that and you put a lot of stress on the shoulder tendon.
Coach,
short and sweet, I wake up at 4:45 and hit the gym 5-6am what do you suggest pre workout food, supp. etc.
What would you recommend for a beginner/intermediate to take during an intensive controlled overtraining phase? I plan to do 10-12 singles over 90% for deadlifts for about 5-7 days until I am only able to lift 80% of my max.
I thinking of supplementing
- 3 grams beta alaine pre workout
- 5 grams creatine pre and post
- 30 grams bcaa during workout
- 10 grams of glutamine post workout
Hey Coach,
The owner/operator of the supplement concession at the gym mentioned that when eggs are cooked (scrambled for example), the protein in the yolk is lost.
Is this the case?
Thib,
When a person first comes to you and is going through various pre-testing, do you test grip strength with a hand dynamometer? If not, are there any other instances where you do or would make use of a hand dynamometer with yourself or with clients?
Coach,
What are you general thoughts on using various types of chops and lifts in training? Do you find yourself using these in your athletes programming much?
I was also wondering if I could ask your opinion of the Tom Kurz book “The Science of Sports Training” and if you think this book would be a worthwhile addition to a person’s training library.
[quote]NateD wrote:
Coach,
short and sweet, I wake up at 4:45 and hit the gym 5-6am what do you suggest pre workout food, supp. etc.[/quote]
OPTION A
Surge Workout Fuel
OPTION B
Whey isolate (half a scoop to one scoop)
15-30g of BCAAs
OPTION C
1 whole egg, 4 egg whites
1 orange
Hi, Thibs.
A few questions about back training :
-
Is it mostly the arms that work when touching the bar with your chest in pullups and in the last few inches of lat pulldowns?
Is it more reasonable doing more reps or use more weight without touching the chest? -
In 1-arm DB rows, what is the difference between flaring the elbow pulling to the chest and keeping it tucked and pull to the hip? Should the arm (elbow) go past torso level ? What technique do you usually use in that exercise?
If it’s been asked before I apologize.
How can you tell the difference between a lack of lower back strength? (which can cause pain.)
And a lack of core strength? (which will shift the load to the lower back, and cause pain.)
Hi coach.
Could you please give us your short comment about the weekly combination of aerobic and anaerobic (alactid & lactic).
Is it more right to do the same day the weight training + intervals or one day weights + one day intervals?
We know the sympathetic nervous system envolves with high intensity activities like weights, sprints, intervals and the parasympathetic nervous system with low intensity activities like aerobics, steady state cardio, meditation, yoga.
How can we do both type of exercise weekly?
HI Coach was wondering whether you could help me out?
Purchased your get jacked fast ebook, very happy with the results. I have seemed to have weirdly gained some size in my arms whilst decreasing my waist size from 36.5 inches to 35 inches. Also like other people in the first 2 weeks have lost 3.5kg.
thank you
Anyways Im on week 3-4 phase, have got the answer for the 5/4/3/2/1 day a few posts back. but could you let me know whether the 7/5/3/7/5/3 day is what is refered to as wave loading?
have never done this before so from what I have read the second 7/5/3 sets should be slightly heavier.
i.e.
Bench Press
7reps @ 80kg
5reps @ 85kg
3reps @ 90kg
7reps @ 82.5kg
5reps @ 87.5kg
3reps @ 92.5kg
obviously the first time I do this will involve trial and error but am I on the right path?
Hi Thibs,
I’ve written you in your article ‘The Specialization Zone’ discussion, but it somehow didn’t appear in article discussions, so here is the link: http://www.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_article/the_specialization_zone_1?id=753100&pageNo=1
I’ll check both here and there, write your answer wherever you feel more suitable.
Coach,
I was thinking about a solid nutrition/training program to get lean. What do you think aobut combining your carb cycling approach for “Carb cycling Codex” with the workout program you wrote down in “Destroying the Fat”? Im currently 175lb at 177cm and 14% BF. Any recommendations are most welcome. Tahnks
[quote]eaboadar wrote:
Coach,
I was thinking about a solid nutrition/training program to get lean. What do you think aobut combining your carb cycling approach for “Carb cycling Codex” with the workout program you wrote down in “Destroying the Fat”? Im currently 175lb at 177cm and 14% BF. Any recommendations are most welcome. Tahnks[/quote]
I see the carbs cycling codex more as a way to gain mass without gaining too much fat OR as a fat loss diet for those who are already lean (around 10%).
In your case I don’t like the option. I’d go with the strategies explained in my article ‘‘Refined body transformation’’
[quote]Saki X wrote:
HI Coach was wondering whether you could help me out?
Purchased your get jacked fast ebook, very happy with the results. I have seemed to have weirdly gained some size in my arms whilst decreasing my waist size from 36.5 inches to 35 inches. Also like other people in the first 2 weeks have lost 3.5kg.
thank you
Anyways Im on week 3-4 phase, have got the answer for the 5/4/3/2/1 day a few posts back. but could you let me know whether the 7/5/3/7/5/3 day is what is refered to as wave loading?
have never done this before so from what I have read the second 7/5/3 sets should be slightly heavier.
i.e.
Bench Press
7reps @ 80kg
5reps @ 85kg
3reps @ 90kg
7reps @ 82.5kg
5reps @ 87.5kg
3reps @ 92.5kg
obviously the first time I do this will involve trial and error but am I on the right path?
[/quote]
Seems fine… the first wave should be somewhat challenging, but not to the limit (1-2 reps left in the tank). The second wave is a bit heavier, and close to the limit, but all reps should be completed.
[quote]Thy. wrote:
Hi, Thibs.
A few questions about back training :
- Is it mostly the arms that work when touching the bar with your chest in pullups and in the last few inches of lat pulldowns? [/quote]
No necessarily, it depends on arms length. For some it will simply increase arms involvement, to others it will allow for a better peak contraction of the upper back.
[quote]Thy. wrote:
Is it more reasonable doing more reps or use more weight without touching the chest?[/quote]
There is no cut and paste answer. Do whatever gives you the best upper back contraction. Heck, some peoples can’t even touch their chest due to lack of pectorals flexibility or short arms.
[quote]Thy. wrote:
2. In 1-arm DB rows, what is the difference between flaring the elbow pulling to the chest and keeping it tucked and pull to the hip? Should the arm (elbow) go past torso level ? What technique do you usually use in that exercise? [/quote]
Flaring the elbows out work the rear delts more.
Hey coach, I’m looking for your opinion on squats.
I increasingly see more and more ppl drop back squats for front squats. For reasons like: It recruits more fibers, you stay more upright with better form, shoulder health.
What are your thoughts on this changing trend?
Do you still have your athletes back squat? I originally though that it was a more quad focused exercise and would lead to a posture chain problem.