Coach, two questions about your last article (very good!):
You say that: “…In both cases, the load variance between the lighter and heavier set of the series shouldn’t be more than 10%, especially when working to build strength. The reason is that a difference of greater than 10% normally leads to different motor unit recruitment patterns. This leads to various adaptive demands on the nervous system for one precise motor pattern, which translates into slower gains in that regard.”
So, if I want to do strength and hypertrophy work in the same workout or in the same week, is it better to choose different exercises to avoid sending “confusing” motor recruitment patterns for an specific exercises?.
And, the last, can you explain the difference between plyometric work and ballistic work?. Aren’t you with the plyometric drills throwing the resistance (your body)?.
coach, I read where you said stutter reps could blow up the vm. I was wondering if there were any such exercises that would do the same for vastus lateralis. thanks
I have recently started running in the mornings (finally springtime). My lower back, just above my hips/bone starts to really become sore and hurt about 5-10 minutes into the run.
I am not winded or breathing heavy, but my back starts to tighten up and I have to start walking.
I was curious as to why this might happen. Could it be poor posture? An improper hip alignment?
coach , i have been searching for a new workout program to start after my lay off and the superhero program is really exciting but i have got some questions:
what are the loading parameters for the 100 rep sets? should it be a light weight or a moderate weight with restpauses?
iam not doubting you or anything but from experience i know i have certain bodyparts like my legs that need high volume ,so is there anything that could be added to the legs arms day?
can i do deadlifts on chest/back day or you ruled them out for a reason?
[quote]dyskee wrote:
coach , i have been searching for a new workout program to start after my lay off and the superhero program is really exciting but i have got some questions:
what are the loading parameters for the 100 rep sets? should it be a light weight or a moderate weight with restpauses?
iam not doubting you or anything but from experience i know i have certain bodyparts like my legs that need high volume ,so is there anything that could be added to the legs arms day?
can i do deadlifts on chest/back day or you ruled them out for a reason?
thnx in advance and sorry to bother.[/quote]
The 100 reps set is just to increase blood flow. It should be very light.
From the sound of it, the superhero program is really not for you. First of all your current level of general muscular development (from your pic) seems to be way too insignificant to use a specialization program. That is what the superhero program is: a spec program… a program where you focus on certain bodyparts while the others are only trained for maintenance.
Read my article ‘‘the specialization bible’’ to learn the principles behind spec training.
If I were you I’d simply select a good overall program to build a decent foundation of muscle first.
Thibs would you consider writing an article on artificial sweeteners? John Berardi’s website just posted an interesting article on them (splenda specifically).
It would be interesting to have your point of view on artificial sweeteners.
Would you recommend a tolerable limit?
Would the V-Diet or heavy protein supplementation put to many artificial sweeteners into your system?
In relation to a question posted by someone else earlier about taking time off a diet, how would this be done with some one who is on a low-carb/keto diet (like myself)?
I have gradually lowered my fat intake and upped my protein since starting 13 weeks ago so if i were to take a week break would i simply re-introduce carbs for the whole week? if so, is there a certain amount no to exceed?
Also when coming back onto the diet do i get back to the calorie deficit i was on just before coming off or do i start at a higher calorie intake?
Would you aslo recommend using this time to deload training wise?
[quote]Christian Thibaudeau wrote:
heckya911 wrote:
Sir, I am 6’0 feet tall and weigh 215lbs with about 10% body fat. I would like to ramp up muscle growth. i currently keep carbs below 50 grams, 250 grams of protein and 120 grams of fats. Would only including carbs peri and post workout allow muscle growth, because when i really think about it why would I need carbs at any other times. Thank you sir.
You can indeed stimulate muscle growth this way. Heck, my friend Hugo Girard (Canadian Strongman who is 320lbs with 11% body fat) eat a low carbs diet and can gain muscle and strength.
It’s a matter of:
Getting in enough building nutrients (shoot for 1.5g of protein per pound)
Being in an energetic/caloric surplus. Since you can’t increase carbs too much, if you find yourself not adding size, you might have to increase your fat and protein intake until you are gaining
Stimulating the proper hormonal response post-training to get an optimal anabolic response
In that regard a targeted carbs approach is the easiest method of achieving all 3.
Eat a high protein, moderate fat diet most of the day.
Get a small amount of carbs pre and during workout (the ideal would be one serving of SURGE WORKOUT FUEL). Post workout I would suggest 0.25 to 0.5g of carbs per pound of bodyweight, 0.2-0.3g of protein per pound and 15-20g BCAAs.[/quote]
I’m also in the same boat, Low-carber training to gain strength and some mass(powerlifting specifically).
Is there any advantages/disadvantages to going for a targeted carbs approach around workouts as above, opposed to glycine post workout and 1 or 2 carb up meals per week?
And if using targeted carbs would a weekly carb up meal be a bad idea?
[quote]Pickles wrote:
I’m also in the same boat, Low-carber training to gain strength and some mass(powerlifting specifically).
Is there any advantages/disadvantages to going for a targeted carbs approach around workouts as above, opposed to glycine post workout and 1 or 2 carb up meals per week?
And if using targeted carbs would a weekly carb up meal be a bad idea?
Many Thanks
Pickles[/quote]
The targeted carbs approach is effective, maybe a bit more than the non-carbs alternative. However, when using this approach I would not use a full weekly carb-up… maybe only one meal on the weekend, but solely for psychological reasons.
In relation to a question posted by someone else earlier about taking time off a diet, how would this be done with some one who is on a low-carb/keto diet (like myself)?[/quote]
YES.
[quote]kaleel86 wrote:
I have gradually lowered my fat intake and upped my protein since starting 13 weeks ago so if i were to take a week break would i simply re-introduce carbs for the whole week? if so, is there a certain amount no to exceed? [/quote]
Reintroduce carbs for the week, but don’t go overboard. Around 150g of clean carbs. Half of it 1/3rd post-workout, 1/3 in the second meal after your workout and the other 1/3 spread over the rest of the day.
[quote]kaleel86 wrote:
Also when coming back onto the diet do i get back to the calorie deficit i was on just before coming off or do i start at a higher calorie intake?[/quote]
Start slightly higher than you were at the 13 weeks point.
[quote]kaleel86 wrote:
Would you aslo recommend using this time to deload training wise?
[/quote]
No. Actually I would put more emphasis on lifting since the carbs will help you recover better. But stop energy systems work during that time.
In relation to a question posted by someone else earlier about taking time off a diet, how would this be done with some one who is on a low-carb/keto diet (like myself)?
YES.
kaleel86 wrote:
I have gradually lowered my fat intake and upped my protein since starting 13 weeks ago so if i were to take a week break would i simply re-introduce carbs for the whole week? if so, is there a certain amount no to exceed?
Reintroduce carbs for the week, but don’t go overboard. Around 150g of clean carbs. Half of it 1/3rd post-workout, 1/3 in the second meal after your workout and the other 1/3 spread over the rest of the day.
kaleel86 wrote:
Also when coming back onto the diet do i get back to the calorie deficit i was on just before coming off or do i start at a higher calorie intake?
Start slightly higher than you were at the 13 weeks point.
kaleel86 wrote:
Would you aslo recommend using this time to deload training wise?
No. Actually I would put more emphasis on lifting since the carbs will help you recover better. But stop energy systems work during that time.[/quote]
I only do two heavy lifting sessions a week, so shall i keep the carbs the same on non-lifting days and keep the meals to earlier parts of the day?
Also, with those 2-3 carb meals i have, i take it i should just replace 2-3 protein/fat meals and keep the others the same?
When it comes to using post-fatigue supersets, how do you feel about using a combo like chins + incline curls or pull-ups and reverse curls for the biceps and brachialis (as opposed to using a chins or pull-ups + straight-arm row to hip combo for the lats)?
Normally it is recommended to avoid overly focusing on the elbow flexors while performing pulling exercises, but in the above case, would it still be appropriate to use such combinations or would you prefer going another route?
[quote]Christian Thibaudeau wrote:
Pickles wrote:
I’m also in the same boat, Low-carber training to gain strength and some mass(powerlifting specifically).
Is there any advantages/disadvantages to going for a targeted carbs approach around workouts as above, opposed to glycine post workout and 1 or 2 carb up meals per week?
And if using targeted carbs would a weekly carb up meal be a bad idea?
Many Thanks
Pickles
The targeted carbs approach is effective, maybe a bit more than the non-carbs alternative. However, when using this approach I would not use a full weekly carb-up… maybe only one meal on the weekend, but solely for psychological reasons.[/quote]
[quote]kaleel86 wrote:
I only do two heavy lifting sessions a week, so shall i keep the carbs the same on non-lifting days and keep the meals to earlier parts of the day?[/quote]
Keep the same carbs intake (the goal is to reset your body, not get leaner at this point). Spread the carbs relatively equally during the day, don’t be too anal about it.
[quote]kaleel86 wrote:
Also, with those 2-3 carb meals i have, i take it i should just replace 2-3 protein/fat meals and keep the others the same?
[/quote]
Not really because if you do that the caloric intake will be the same, or even lower. Keep the same amount of protein and fat per day , simply add the 150g of carbs on top of that.
When it comes to using post-fatigue supersets, how do you feel about using a combo like chins + incline curls or pull-ups and reverse curls for the biceps and brachialis (as opposed to using a chins or pull-ups + straight-arm row to hip combo for the lats)?
Normally it is recommended to avoid overly focusing on the elbow flexors while performing pulling exercises, but in the above case, would it still be appropriate to use such combinations or would you prefer going another route? [/quote]
It can be used from time to time, however you gotta be careful with your whole routine plan so as not to let the additional back work interfere with your regular back work.
[quote]Christian Thibaudeau wrote:
kaleel86 wrote:
I only do two heavy lifting sessions a week, so shall i keep the carbs the same on non-lifting days and keep the meals to earlier parts of the day?
Keep the same carbs intake (the goal is to reset your body, not get leaner at this point). Spread the carbs relatively equally during the day, don’t be too anal about it.
kaleel86 wrote:
Also, with those 2-3 carb meals i have, i take it i should just replace 2-3 protein/fat meals and keep the others the same?
Not really because if you do that the caloric intake will be the same, or even lower. Keep the same amount of protein and fat per day , simply add the 150g of carbs on top of that.[/quote]
[quote]wutan wrote:
CT,
Do you do any direct oblique work? Or is it not advisable as it may lead to growth? If you do, what do you recommend and how often?
Thanks[/quote]
I PERSONALLY don’t do it. Because of my olympic lifting background my obliques are already overpowering and give my waist a slightly blocky appearance which I do not want to make worse.
However with some clients I will train obliques once a week or so, mostly for trunk stability and rotational strength.
I am on your ketogenic diet, which calls for a day 3 “carb day.” It says to consume 2 shakes containing 55g carbs and 36g protein. One shake is no problem, consuming it immediately after the workout. However, I am curious as to when I would add the other because I dont have any meabolic drive or slow acting carb/protein shake. Would I replace this shake with a second carb meal?
You mentioned in one of your articles that one should not include carbs from vegetables in their daily carb calculations. Given that the article was written two years ago, and that your knowledge base has obviously increased since then, do you still recommend leaving vegetable carbs out of the macronutrient count?
For the record, I eat about one pound of broccoli, a half pound of zucchini, and a half pound of bok choi (chinese broccoli) per day. I’m just beginning a clean bulk from 180lbs, 15%bf with a macro ratio of 50p/40f/10c at 2800 calories. The 10c includes vegetables.