Thib's Q&A

Training
4801

[quote]dphillips wrote:
Coach Thibs,

Two quick questions:

(1) I cannot perform a pull-up w/out assistance, and I know you support jumpstretch bands, however, I am clueless as to which one to buy and how to “rig” it to the pull-up bar, any suggestions (well, besides lose weight and get stronger)?

(2) How many Flameout caps is equivalent to 5 grams of fishoil?

As always, your advice is very much respected and appreciated!!!

THANKS IN ADVANCE!!![/quote]

I’m not coach Thibs, but I remember him answering a similar question in the past, so I’ll take a shot. The bands come in different levels of resistance, you need to figure out how much help you need for the rep range that you are shooting for and buy the corresponding strength band. You might have to get a few for progression.

Here is a video on how to “rig” the band.

In this video he uses two bands, but you should only need ONE. Unlike the video, stand in/on the band with BOTH feet.

  1. Flameout contains more DHA/EPA per unit than other fish oils, so you need to look at the info on Flameout to determine the number of grams of DHA/EPA per serving and compare that to the grams of DHA/EPA per serving in regular fish oil.

HTH

4802

TC,

I read your previous post concerning flaxseed:
"It’s not so much a problem as it is a waste. I believe in functional foods. Now, if you simply like the taste of flax seeds, be my guess and have some from time to time.

A little wont kill you, especially if you keep the hull/shell.

But if you have estrogen problems (storing most of your fat in your lower body), low testosterone (a lot of fat stored on your triceps) or aromatization problems (a lot of fat stored on your chest) I would avoid it. "

Considering I have all three of those traits, what other recommendations can you make?

4803

[quote]JonBlood wrote:
TC,

I read your previous post concerning flaxseed:
"It’s not so much a problem as it is a waste. I believe in functional foods. Now, if you simply like the taste of flax seeds, be my guess and have some from time to time.

A little wont kill you, especially if you keep the hull/shell.

But if you have estrogen problems (storing most of your fat in your lower body), low testosterone (a lot of fat stored on your triceps) or aromatization problems (a lot of fat stored on your chest) I would avoid it. "

Considering I have all three of those traits, what other recommendations can you make?[/quote]

  1. Lower estrogen levels… zinc and REZ-V (first thing in the morning on an empty stomach) would help in that regard.

  2. Increase your consumption of broccoli, brussel sprouts and cauliflower

  3. Increase your fiber intake

  4. Do not drink tap water (it often has a high estrogen)

4804

Thanks Thibs,

I was actually thinking of starting at 3500 to see if it was enough and now i know where i was stuffing up my calculations and not using my REMAINING calories…

So once i find my maintenance level how many calories above maintenance should i be ingesting on workout days and should i lower them slightly for non workout days?

(just some background info to follow)

Recently in the off season i managed to put on 6kg in 6 weeks and only seemed to gain a little bit of fat. Ive maintained that weight for the past 2 months cause my gym has been all over the place so how much should i be expecting to add on a regular basis. Also in my body composition tests i was considered to be a mesomorph.

Cheers

4805

I remember you mentioning working on a mass gaining program involving mechanical drop sets. Can you give me an estimate to when it will be released.

4806

Hi CT,

I have a few questions so I will try to make them as ‘Yes or No’ as I can.

  1. Does the addition of herbs and spices such as fresh coriander, mint, raw green or red chillies and vinegar make a difference to one’s caloric intake?

I ask because I eat a lot of lean chicken breast and tuna as part of my bodybuilding contest diet with only salt and pepper for some semblance of taste. I want to add the above ingredients but I am paranoid about excess calories.

  1. I will be doing two bodybuilding contests that are a week apart. During that week do I continue the peaking method that I will use for contest number 1?

  2. Is a wide stance (twice the hip width) squat to the depth where the top of the quads are parallel to the floor, while keeping the upper body as vertical as possible, a superior exercise to Romanian dead-lifts when training the hamstrings and glutes?

I do not have any lower back injury or strength issues. In fact, my lower back is much stronger than my hamstrings and glutes and it feels like it takes over from them when I do Romanian dead-lifts in the heavy rep range (1 - 4).

I would appreciate your help and I thank you for your time.

4807

hey coach, what do you think of the metabolic typing diet that Paul check recommends?

4808

Thib,

I know you’ve spoken before about not abusing plyometrics, but can lower level exercises like 1-legged medial and lateral hops over low/mini hurdles be used in programs year round to help with deceleration and landing mechanics as well as for non-contact ACL injury prevention? Or should their use be more selective and targeted?

4809

Coach Thibaudeau,

When it comes to fat loss and Energy Systems Training, particularly the higher intensity types, is it best to always strive to increase the average intensity of the sessions over the course of many weeks or should things be dialed back for a week every few weeks before picking up the intensity level again and continuing on(a de-load for EST, if you will)?

Would it be preferable to just select a new mode of EST every four weeks or so and simply progress the intensity of the sessions for all four weeks before switching to the next type to be used? e.g. 4 weeks- Versaclimber intervals; 4 weeks- interval medley: sled pulling, Prowler pushing, sledgehammer swinging, sandbag carrying, Farmer’s walk, etc.; 4 weeks- Concept 2 rower intervals; 4 weeks- bodyweight exercises and kettlebell swing circuits

4810

[quote]AtomicPunks wrote:
Coach Thibaudeau,

When it comes to fat loss and Energy Systems Training, particularly the higher intensity types, is it best to always strive to increase the average intensity of the sessions over the course of many weeks or should things be dialed back for a week every few weeks before picking up the intensity level again and continuing on(a de-load for EST, if you will)?

Would it be preferable to just select a new mode of EST every four weeks or so and simply progress the intensity of the sessions for all four weeks before switching to the next type to be used? e.g. 4 weeks- Versaclimber intervals; 4 weeks- interval medley: sled pulling, Prowler pushing, sledgehammer swinging, sandbag carrying, Farmer’s walk, etc.; 4 weeks- Concept 2 rower intervals; 4 weeks- bodyweight exercises and kettlebell swing circuits[/quote]

There are several things to consider here…

  1. Depending on your diet, not all ESW methods are adequate. For example, someone who is on a super low carbs diet and is already strength training several times a week, intervals work might not be optimal over the long run.

See it this way… the more intense an activity is, the more glycogen-dependant it becomes. If your glycogen stores are low (and considering that weight training uses mostly glycogen for fuel already) then doing a lot of other high intensity activities might not be optimal over the long run.

  1. For the same reason you can’t always seek to increase ESW intensity. As I mentionned, and increase in intensity will increase the reliance on carbs/glycogen for energy. And in a low carbs environment this could have ill effects on your recovery, workout performance and eventually muscle mass.

  2. On paper high-intensity ESW is better. However that’s true mostly for fat loss diets that still include a sufficient amount of carbs.

4811

Hi Mr. Thib

I’m confused, on a carb loading days when is it right to take some of my daily fish oils around a carb and protein meal, it help insulin resistance, but wouldn’t it make a mealhave a lot of fat carb and protein.

Is that ok with good oils such as fish and olive oil? Thanks in advance.

4812

[quote]gjangle wrote:
hey coach, what do you think of the metabolic typing diet that Paul check recommends?[/quote]

I think that there’s some good to it.However I’m not buying the whole system. I’m all for individualizing the diet but sometimes people make it more complex than it is, just so that the diet looks ‘‘mythical’’ and something your can’t live without.

4813

[quote]tronics wrote:
Hi Mr. Thib

I’m confused, on a carb loading days when is it right to take some of my daily fish oils around a carb and protein meal, it help insulin resistance, but wouldn’t it make a mealhave a lot of fat carb and protein.

Is that ok with good oils such as fish and olive oil? Thanks in advance. [/quote]

  1. The positive effect of fish oil on insulin sensitivity are from long term use, not acute intake. So just because you take a dose before a meal you will not have improved insulin sensitivity for that meal.

  2. Fat slows down the absorption of carbs and fat which is not ideal during a carb-up where the goal is to fill the glycogen stores as quickly as possible.

  3. There is some evidence that a small amount of fat while carbing up is good to fill the muscles even more, by increasing intramuscular triglyceride stores.

So a small amount of fat in the last few meals of the day (when the muscles are already pretty full in glycogen from the previous meals) is fine.

4814

[quote]Christian Thibaudeau wrote:
JonBlood wrote:
TC,

I read your previous post concerning flaxseed:
"It’s not so much a problem as it is a waste. I believe in functional foods. Now, if you simply like the taste of flax seeds, be my guess and have some from time to time.

A little wont kill you, especially if you keep the hull/shell.

But if you have estrogen problems (storing most of your fat in your lower body), low testosterone (a lot of fat stored on your triceps) or aromatization problems (a lot of fat stored on your chest) I would avoid it. "

Considering I have all three of those traits, what other recommendations can you make?

  1. Lower estrogen levels… zinc and REZ-V (first thing in the morning on an empty stomach) would help in that regard.

How many mg’s of zinc do you recommend? Also, how many mg’s of magnesium at night do you recommend as well as the types for both?

4815

Hey Coach,

I’ve seen conflicting viewpoints on using BCAA’s combined with Surge Workout Fuel. In Gustavo’s log, you recommended taking BCAAs peri-workout with SWF while others contributors have stated the competing effects of certain BCAAs and SWF will decrease absorption and effectiveness. What’s the best pre/peri/post workout supplementation if I’d like to use SWF/BCAAs/Surge Recovery all together?

Thanks!

4816

[quote]Christian Thibaudeau wrote:
AtomicPunks wrote:
Coach Thibaudeau,

When it comes to fat loss and Energy Systems Training, particularly the higher intensity types, is it best to always strive to increase the average intensity of the sessions over the course of many weeks or should things be dialed back for a week every few weeks before picking up the intensity level again and continuing on(a de-load for EST, if you will)?

Would it be preferable to just select a new mode of EST every four weeks or so and simply progress the intensity of the sessions for all four weeks before switching to the next type to be used? e.g. 4 weeks- Versaclimber intervals; 4 weeks- interval medley: sled pulling, Prowler pushing, sledgehammer swinging, sandbag carrying, Farmer’s walk, etc.; 4 weeks- Concept 2 rower intervals; 4 weeks- bodyweight exercises and kettlebell swing circuits

There are several things to consider here…

  1. Depending on your diet, not all ESW methods are adequate. For example, someone who is on a super low carbs diet and is already strength training several times a week, intervals work might not be optimal over the long run.

See it this way… the more intense an activity is, the more glycogen-dependant it becomes. If your glycogen stores are low (and considering that weight training uses mostly glycogen for fuel already) then doing a lot of other high intensity activities might not be optimal over the long run.

  1. For the same reason you can’t always seek to increase ESW intensity. As I mentionned, and increase in intensity will increase the reliance on carbs/glycogen for energy. And in a low carbs environment this could have ill effects on your recovery, workout performance and eventually muscle mass.

  2. On paper high-intensity ESW is better. However that’s true mostly for fat loss diets that still include a sufficient amount of carbs.[/quote]

Thank you for this. I only wish you had said this last summer (I’m sure you did I just didn’t catch it). I am almost positive this is why I lost so much muscle doing the fat loss program that I did last summer.

4817

[quote]Ripped Fury wrote:
Hi CT,

I have a few questions so I will try to make them as ‘Yes or No’ as I can.

  1. Does the addition of herbs and spices such as fresh coriander, mint, raw green or red chillies and vinegar make a difference to one’s caloric intake?

I ask because I eat a lot of lean chicken breast and tuna as part of my bodybuilding contest diet with only salt and pepper for some semblance of taste. I want to add the above ingredients but I am paranoid about excess calories.[/quote]

Zero problem with spices, salt, pepper, vinegar and mustard (no ketchup, relish or other stuff like that though).

In fact, pepper might help increase metabolic rate and vinegar help with insulin sensitivity.

The only thing is that many spices are high in sodium, which is actually a good thing UNTIL ONE WEEK FROM THE SHOW the period where sodium has to be decreased.

[quote]Ripped Fury wrote:
2) I will be doing two bodybuilding contests that are a week apart. During that week do I continue the peaking method that I will use for contest number 1?[/quote]

This is very complex answer and it depends on many factors. First of all understand that perfect peaking is very hard to do ONCE, to do it TWICE in two weeks is hazardous.

So the first thing to consider is whether both shows are important. By that I mean do you have to be your absolute best for both shows or can you afford to be 95% for one of them. If only the second show is mega important, then you are better off being a lot more conservative for the first show (don’t deplete and load yourself as much, do not play with diuretics, etc.).

If only the first show is important, than give it your all and then do your best to avoid a water rebound for that second show (go right back to your diet after the show… actually go super low carbs for 2-3 days to prevent water rebound, drink tons of water to put your body into flushing more, etc.)

[quote]Ripped Fury wrote:
3) Is a wide stance (twice the hip width) squat to the depth where the top of the quads are parallel to the floor, while keeping the upper body as vertical as possible, a superior exercise to Romanian dead-lifts when training the hamstrings and glutes?

I do not have any lower back injury or strength issues. In fact, my lower back is much stronger than my hamstrings and glutes and it feels like it takes over from them when I do Romanian dead-lifts in the heavy rep range (1 - 4).[/quote]

Both are about similar but the variation will depend on your strengths and weaknesses. The squat might involve the glutes more and there is still the chance of shifting too much of the stimulation to the lower back if there is too much forward lean.

I like the leg press with the feet high on the pad (as high as possible) and long step lunges to work the hams and glutes while minimizing lower involvement.

4818

[quote]matt_t2004 wrote:

Thank you for this. I only wish you had said this last summer (I’m sure you did I just didn’t catch it). I am almost positive this is why I lost so much muscle doing the fat loss program that I did last summer.
[/quote]

It’s not your fault. Getting the body we want is an emotional issue. We want it so bad that we want to use all the bet weapons to get there.

As I mentioned, under many circumstances, intervals are superior for fat loss than low intensity cardio. However under other circumstances it can be worse and potentially hurtful to your goal especially if done in excess for too long.

4819

[quote]Christian Thibaudeau wrote:
matt_t2004 wrote:

Thank you for this. I only wish you had said this last summer (I’m sure you did I just didn’t catch it). I am almost positive this is why I lost so much muscle doing the fat loss program that I did last summer.

It’s not your fault. Getting the body we want is an emotional issue. We want it so bad that we want to use all the bet weapons to get there.

As I mentioned, under many circumstances, intervals are superior for fat loss than low intensity cardio. However under other circumstances it can be worse and potentially hurtful to your goal especially if done in excess for too long.[/quote]

Could you counter this effect by taking week or two long breaks from intervals/sprints?

If so, I do a lot of intervals/sprints but I also do a lot of lower intensity running. Do you think it would be beneficial to take breaks from both?

4820

[quote]debraD wrote:
Could you counter this effect by taking week or two long breaks from intervals/sprints?

If so, I do a lot of intervals/sprints but I also do a lot of lower intensity running. Do you think it would be beneficial to take breaks from both?

[/quote]

For some odd reason, women actually tend to lose muscle much less easily from energy systems work then men. By that I mean that women can normally handle a greater ESW load than men without losing muscle.

Still, the risk for muscle loss still exists. I think that proper periodization of the means (e.g. waving up and down the amount of both type of energy system work so that intervals and low intensity work are never elevated at the same time) could be very helpful.

It’s also a matter of diet. If you counter the high level of high intensity cardio work with an adequate level of carbs in the diet, then the risk of muscle loss is much decreased.