Hey CT,
Do you have any protocols to help improve hamstring flexibility?
Thib,
When fat loss is the desired goal, do you have any tips for program design and the nutrition side of things when dealing with people who have some level of hypothyroidism (as confirmed by blood tests) ranging from full blown Addison’s Disease to more moderate sub-clinical levels of hypothyroid function?
[quote]heavyset wrote:
Hi CT,
Is it always convenient to consume PWO-shake? I guess what I mean is whether you train strength/mass/lactate/anaerobic or just plain endurance, do you still take the same drink? I got the picture that after training primarily for burning fat it isn’t that necessary, might be wrong though. Thanks again![/quote]
Yes you are VERY WRONG!!!
If you don’t have your shake post-workout (or at least immediate post-workout meal) when you are on a fat-loss diet you risk losing a significant amount of muscle mass. If anything, when you are on a reduced calories/nutrients diet (fat loss) the post-workout shake is even MORE important than during other periods!
Now, the way the shake is designed will vary depending on your goal. During a fat loss phase the shake will not be the same as during a mass gaining phase. We normally keep all the protein in, but replace the carbs (or a good proportion of the carbs) by certain amino acids than can have roughly the same function (glycine, glutamine).
Coach,
I don’t know what voodoo magic you’re using in the Get Jacked program, but I just set Squat, Sumo Deadlift and Bent-over Row PR’s at the end of week 3 while having dropped at least 6 lbs of fat and added size in my arms over the last 3 weeks.
Great program! Thanks!
Hello,
I sprint the 100 and 200 and am looking to increase the power production of my hamstrings. I use mainly RDLs for hip extension work and GHRs for knee flexion. I know that I should perform the concentric portion of each exercise as explosively as possible; however, I am unsure of the way in which the eccentric portion is best done.
Should it be done slowly or relatively quickly? I want to build strength and explosiveness rather than size, but if I happened to gain size while maximizing my power gains, I wouldn’t mind. Thanks for the help.
Thib,
After reading the following roundtable discussion on BCAA use, I was a bit puzzled as to the contributors who seemed to scoff at the notion that high dose BCAA’s pre/during a workout can be of great benefit.
http://www.elitefts.com/documents/bcaa.htm
As a coach who has stated that a person should always be convinced rather than seduced, what would you offer to convince them that high dose BCAA’s can indeed be the real deal and not just money down the drain or some marketing ploy? You always have a knack for creating a logical case for each and every element you use, so when you support something I do not take such an endorsement lightly.
CT,
I see many coaches just throwing direct arm work under the bus, most likely in an over-reaction to beginners throwing everything but the kitchen sink at their pea shooters while neglecting a lot of the more fundamental movements.
Do you feel that at the very least all lifters from beginner to advanced and whether after aesthetics or athletic performance should at least be sure to include reverse curl and hammer curl variations a lot of the time?
As far as those after size and aesthetics, would you add specialized work for the long head to that list?
If biceps strength was important for a chosen sport, would there be certain specialized choices of exercise you’d include?
I’ve also wondered about why many coaches tout chins and supinated grip rowing as enough for biceps when that just seems to shift the focus away from pulling through the elbows and toward an over-reliance on the arms.
In any event, I’d appreciate any input you would be able to offer, but if time is especially short, I understand.
Hey thibs,
How would you go about incorperating fenugreek seed powder, cinnamon powder, and fish oil during a fatloss phase?
I want to shed a few pounds off my love handles to get to 10% and then “bulk-up”, well not bulk up, but start to add more muscle mass, since it is only possible to add about .25 pounds of lean muscle mass as you stated.
Any ideas to spice interval training/cardio up a bit?
Heya Coach Thib,
Should a post workout shake be consumed after lactate-induced workout described in your article ( Destroying Fat ) or should it be consumed after cardio which is done after the lactate training? What about the carb content of the shake , should it be dropped out or replaced with glutamine/glycine/leucine combo ?
Thanks in advance.
Hey CT,
I just noticed something, i’ve been going to the gym with a few of my freinds lately and notice that thier biceps have like a “ball” that stops like 2-3 inches from the end of thier upper arm , while mine goes the whole way and doesn’t have a “ball”
We’re all about the same Bf% and strength.
Also same thing with calves, mine cut very low, as opposed to high cut calves.
I read somewhere with not much detail that this is “long muscles, short tendons”. Is that good , have my arms just nt developed that “ball”
Also i read that achilles tendon length matters for a good jumper, yet i supposibly have a very short achiles tendon since my calves cut so low, yet i jump a running 34inch, even though this was with training, still.
thanks for your time!
Hi coach.
Could you please explain if the pre-stretch before the contraction in the range of motion of any exercise (ex. flies, pull-over, romanian deadlifts, incline curls, barbell hack squat, dumbell or cable rows, etc.) has any connect with the function of stretch reflex (muscle spindle).
Is this the reason about the more recruitment of muscle fibres (especially fast-twitch type IIb)? Also has any connect with the involuntarily muscle contraction?
[quote]kaoticz wrote:
Hey CT,
I just noticed something, i’ve been going to the gym with a few of my freinds lately and notice that thier biceps have like a “ball” that stops like 2-3 inches from the end of thier upper arm , while mine goes the whole way and doesn’t have a “ball”
We’re all about the same Bf% and strength.
Also same thing with calves, mine cut very low, as opposed to high cut calves.
I read somewhere with not much detail that this is “long muscles, short tendons”. Is that good , have my arms just nt developed that “ball”
Also i read that achilles tendon length matters for a good jumper, yet i supposibly have a very short achiles tendon since my calves cut so low, yet i jump a running 34inch, even though this was with training, still.
thanks for your time![/quote]
You have a long biceps muscle belly and a short tendon while your friends have the opposite. This cannot be changed.
You cannot really change the shape of your muscles, so chances are that you will never develop ther ‘‘ball’’ you talk about, this muscle shape is most often seen with short tendons. On the other hand, your maximum biceps size potential is probably greater than theirs. So make it clear, you have the potential to have a bigger arm, but it will never be as peaked.
[quote]Mondy wrote:
since it is only possible to add about .25 pounds of lean muscle mass as you stated.
[/quote]
Stop misquoting me. I NEVER dsaid that you can only add 0.25lbs of muscle per week. You show really poor reading comprehension and make assumptions that are untrue and just plain dumb.
What I said was that ON AVERAGE a monthly gain of 1 to 2lbs of muscle is the most a natural trainee can expect over a year of training. This means that when you are natural and not a beginner, adding 12 to 24 (around 15-20 for most) of pure muscle in a year is what can be expected if everything is done right.
HOWEVER muscle growth (like most body processes) is NOT linear. Which means that gains in muscle most often come in spurts. You can gain 4-5lbs of muscle in a 2 weeks period,then not gain anything for the next 4 weeks. Then 6 more pounds in 4 weeks, and nothing for 6 weeks, etc.
If you plan your diet and training around the assumption that body composition is linear then you will never achieve anything.
[quote]ab1975 wrote:
Hi coach.
Could you please explain if the pre-stretch before the contraction in the range of motion of any exercise (ex. flies, pull-over, romanian deadlifts, incline curls, barbell hack squat, dumbell or cable rows, etc.) has any connect with the function of stretch reflex (muscle spindle).
Is this the reason about the more recruitment of muscle fibres (especially fast-twitch type IIb)? Also has any connect with the involuntarily muscle contraction? [/quote]
From my latest book…
The advantages of performing a high velocity prestretch before an explosive concentric action is well known in the world of sports. This type of movement, known as the stretch-shorten cycle (SSC) is the natural way our muscles work in most tasks requiring a high force production of a ballistic nature (throwing, jumping, etc.) as well as in locomotion tasks (walking, running, hopping, etc.). In muscle contractions preceding the concentric phase (the lifting portion in our case) by a short and forceful stretch can significantly increase the amount of force produced. This is due to:
-
The potentiating effect of the myotatic stretch-reflex: When a musculotendinous structure (a muscle and its tendons) is forcefully stretched, there is the onset of a ?stretch reflex? governed by the activation of the muscle spindles. Muscle spindles are small fibers that run parallel to your muscle fibers and when they are stretched beyond a certain point they initiate the myotatic stretch reflex that helps the body to shorten. This is a protective mechanism designed to protect the musculotendinous structures against tears caused by excessive stretching.
-
The elastic component of the musculotendinous structure: The muscles, fascias and tendons are elastic by nature (more or less depending on the structure) and just like a rubber band; if they are stretched they will tend to shorten powerfully in return. This characteristic of the musculotendinous structures can also contribute to an increase in force production.
-
The increase in motor-units activation: Walshe et al. (1998) have stated that prestretching a muscle prior to a concentric phase promotes a higher active muscle state. They also found that stretch-induced movements the forceful stretch could potentiate the capacity of the contractile elements of the muscle.
-
The evolution toward a fast-twitch muscle fiber dominance over the long run: Paddon-Jones et al. (2001) have demonstrated that rapid eccentric actions (the forceful and rapid stretch at the end of the eccentric phase represent a rapid eccentric action) lead to an increase in fast-twitch fibers/motor-units over the long run (using a 10 week protocol in the study). Fast eccentric movements decreased type I fibers from an average of 53.8% to an average of 39.1% while type IIb fiber percentage increased from an average of 5.8% to an average of 12.9% (thus, there must have been a significant increase in IIa fibers too, but was not measured). In the long term, this type of training effect could greatly improve an individual?s capacity to stimulate hypertrophy as well as strength and power gains.
To be effective, a stretch-shorten cycle require three essential conditions (Komi and Gollhofer, 1997):
a) A short and rapid eccentric phase: This short eccentric/prestretch phase (the prestretch phase is only the last ¼ of the eccentric phase for us and the technique I recommend) favors the utilisation of short-range elastic stiffness and lead to a greater force production.
b) A short coupling-time: The coupling-time refers to the transition between the prestretch and the following concentric action. It has been shown that the shorter the coupling-time (very rapid change from stretch to contract) is associated with a much higher increase in force production.
c) A well-timed preactivation of the muscles prior to the rapid prestretch: This is what we accomplish by performing the initial ¾ of the eccentric phase under control and maximal muscle tension; contracting the muscles hard during that portion of the movement will ensure that the muscles are properly activated before the stretch. A powerful stretch without an adequate preactivation can be dangerous and vastly decrease the efficiency of the prestretch.
On a similar note, it is interesting that excessive kinetic energy accumulation prior to the stretch can actually lead to a decrease in force production, as opposed to an increase. This is due to the activation of the protective mechanisms of the muscles (particularly the Golgi tendon organs). This explains, in part, why only the last ¼ of the eccentric phase should be done rapidly. The initial ¾ should be controlled to avoid excessive kinetic energy build-up.
Not only can a prestretch enhance force production, but it can also increase force production at any given training velocity. Normally muscle contractions respond to the inverse force-velocity curve proposed by Hill (illustrated below).
CT,
I’m trying to cleanly bulk over the next year. I have no trouble eating clean and make sure I’m getting enough calories and protein using FitDay. However, I am allergic to milk proteins and therefore cannot use protein powders.
Throughout the day I don’t have an issue but the PWO is giving me concern. Right now I’m eating 1/2 cup of raisins with a can of tuna and some leucine. that comes in at around 50g of carbs, almost all sugar, and 25g of protein, with the leucine added to try and mimic Surge. Do you know of any better foods PWO to replace a shake?
Coach-
How does one train to improve their balance?
CT,
Would you rate Quinoa on the same carb choice level as yams/sweet potatoes?
Hey thib,
Im sure its been mentioned many times however i just want to clarify the use of dextrose and maltodextrin.
Ive picked up a 50/50 mix of the two and was thinking of using them peri workout with some BCAA.
Im 80kg and looking to add some size so was thinking of using 50g malt/dex mix and 20g BCAA mixed with some sugar free cordial.
Is this fine or should i keep my simple sugars to PWO only with my whey? Also would it be unnecessary to be consuming a smaller dose of malt/dext in the morning with my shake to spike insulin.
Cheers
Greetings Coach,
My training for my bodybuilding contest is as follows
→ 5-6 weight training sessions per week in the strength zone. I’m hitting all the muscle groups including direct heavy work for shoulders, triceps and biceps.
→ 2 steady-state cardio sessions per week. I go outdoors for a brisk 60 minute walk per session.
I am losing an average of a pound a week with the approach above and my diet.
Question: In your opinion, will adding circuit training and sprints while reducing the number of weekly weight training sessions maintain or increase my fat loss progress while maintaining my strength levels? Diet being same of course.
I ask because I am now 8 weeks out from contest and the 5-6 heavy weight training sessions is getting very hard to maintain due to fatigue.
Thank you for your time.
[quote]Christian Thibaudeau wrote:
ab1975 wrote:
Hi coach.
Could you please explain if the pre-stretch before the contraction in the range of motion of any exercise (ex. flies, pull-over, romanian deadlifts, incline curls, barbell hack squat, dumbell or cable rows, etc.) has any connect with the function of stretch reflex (muscle spindle).
Is this the reason about the more recruitment of muscle fibres (especially fast-twitch type IIb)? Also has any connect with the involuntarily muscle contraction?
From my latest book…
The advantages of performing a high velocity prestretch before an explosive concentric action is well known in the world of sports. This type of movement, known as the stretch-shorten cycle (SSC) is the natural way our muscles work in most tasks requiring a high force production of a ballistic nature (throwing, jumping, etc.) as well as in locomotion tasks (walking, running, hopping, etc.). In muscle contractions preceding the concentric phase (the lifting portion in our case) by a short and forceful stretch can significantly increase the amount of force produced. This is due to:
-
The potentiating effect of the myotatic stretch-reflex: When a musculotendinous structure (a muscle and its tendons) is forcefully stretched, there is the onset of a ?stretch reflex? governed by the activation of the muscle spindles. Muscle spindles are small fibers that run parallel to your muscle fibers and when they are stretched beyond a certain point they initiate the myotatic stretch reflex that helps the body to shorten. This is a protective mechanism designed to protect the musculotendinous structures against tears caused by excessive stretching.
-
The elastic component of the musculotendinous structure: The muscles, fascias and tendons are elastic by nature (more or less depending on the structure) and just like a rubber band; if they are stretched they will tend to shorten powerfully in return. This characteristic of the musculotendinous structures can also contribute to an increase in force production.
-
The increase in motor-units activation: Walshe et al. (1998) have stated that prestretching a muscle prior to a concentric phase promotes a higher active muscle state. They also found that stretch-induced movements the forceful stretch could potentiate the capacity of the contractile elements of the muscle.
-
The evolution toward a fast-twitch muscle fiber dominance over the long run: Paddon-Jones et al. (2001) have demonstrated that rapid eccentric actions (the forceful and rapid stretch at the end of the eccentric phase represent a rapid eccentric action) lead to an increase in fast-twitch fibers/motor-units over the long run (using a 10 week protocol in the study). Fast eccentric movements decreased type I fibers from an average of 53.8% to an average of 39.1% while type IIb fiber percentage increased from an average of 5.8% to an average of 12.9% (thus, there must have been a significant increase in IIa fibers too, but was not measured). In the long term, this type of training effect could greatly improve an individual?s capacity to stimulate hypertrophy as well as strength and power gains.
To be effective, a stretch-shorten cycle require three essential conditions (Komi and Gollhofer, 1997):
a) A short and rapid eccentric phase: This short eccentric/prestretch phase (the prestretch phase is only the last ¼ of the eccentric phase for us and the technique I recommend) favors the utilisation of short-range elastic stiffness and lead to a greater force production.
b) A short coupling-time: The coupling-time refers to the transition between the prestretch and the following concentric action. It has been shown that the shorter the coupling-time (very rapid change from stretch to contract) is associated with a much higher increase in force production.
c) A well-timed preactivation of the muscles prior to the rapid prestretch: This is what we accomplish by performing the initial ¾ of the eccentric phase under control and maximal muscle tension; contracting the muscles hard during that portion of the movement will ensure that the muscles are properly activated before the stretch. A powerful stretch without an adequate preactivation can be dangerous and vastly decrease the efficiency of the prestretch.
On a similar note, it is interesting that excessive kinetic energy accumulation prior to the stretch can actually lead to a decrease in force production, as opposed to an increase. This is due to the activation of the protective mechanisms of the muscles (particularly the Golgi tendon organs). This explains, in part, why only the last ¼ of the eccentric phase should be done rapidly. The initial ¾ should be controlled to avoid excessive kinetic energy build-up.
Not only can a prestretch enhance force production, but it can also increase force production at any given training velocity. Normally muscle contractions respond to the inverse force-velocity curve proposed by Hill (illustrated below).[/quote]
Very interesting CT, so in theory on a max lift (with an eccentric i.e. bench or squat) you would lower under control for the first 3/4 of the lift then lower faster to stretch before the concentric?