[quote]David1991 wrote:
Christian Thibaudeau wrote:
Here is how I use it:
Week 1: 2 caps 2 times a day
Week 2: 3 caps 2 times a day
Week 3: 4 caps 2 times a day
Week 4: OFF
This goes with my training cycle in which I increase the training stress over the first 3 weeks, then reduce it in the 4th week.
Repeat
do you recommend a deload of training every 4th week to most clients as well? it seems so frequent to be lowering the weight/intensity.
[/quote]
NO!!! A deloading week should be used WHEN NEEDED. The fact is that most people simply do not train hard enough to actually require a deloading week every 4th week.
But right now my training intensity is mega high and a deload (volume decreases by 50%, intensity stays the same) is necessary.
But with clients I used several biological markers so determine when a deloading week is necessary.
[quote]shoelessjones wrote:
Christian Thibaudeau wrote:
shoelessjones wrote:
Coach,
In regards to Rhodiola, the bottle is recommending 1-2 capsules in the AM and again 6 hours later. It also suggests that this supplement is something that is to be cycled with several options of cycling. Are you okay with these generalities or do you have anything more detailed you’d like to share around this supplement?
I remember reading that you actually paid for it for yourself… but I don’t believe I read anything else regarding my question above. If you wrote it and don’t wish to repeat it, then I’ll search through your old forum if you’ll just acknowledge that.
Thanks for your time as always Coach.
Here is how I use it:
Week 1: 2 caps 2 times a day
Week 2: 3 caps 2 times a day
Week 3: 4 caps 2 times a day
Week 4: OFF
This goes with my training cycle in which I increase the training stress over the first 3 weeks, then reduce it in the 4th week.
Repeat
Thank you. Is that every day whether you are training or not or just on training days? I am going to assume because it’s cycled, it’s every day regardless of training.[/quote]
Every day. Adaptogens have a general effect on your body’s response to stress. Training is not the only stress we face, so taking the adaptogen every day makes more sense.
Would you use dumbell swings/double dumbell swings as a primary heavy exercise for the posterior chain?
NO! It can either be a power exercises (so in the same category as a power clean or power snatch) or as a GPP/conditioning exercise if performed for higher reps.
kaleel86 wrote:
is it a good alternative to something like the romanian deadlift?
Not even close.
kaleel86 wrote:
Also, do you consider the the Decline bench press as something that can be swapped out for Dips (leaning forward)?
Yes
Thank you
[/quote]
Thank you Thib.
Would you also say that the double dumbbell swing is quite complex and isn’t a good idea to use without some coaching on form? … when used as a power exercise that is.
This Saturday will be my last day on the Beast Building series…I will have completed all 3 phases. I am taking your recommended 5 days OFF followed by 2-3 weeks of low-volume training. Then I am going to repeat.
In doing so…when would be the best time to try for Personal Reps? After coming off of the 5 days? Also, do you recommend any certain kind of protocol during the days leading up to a Personal Best day…(rest, supplements, food intake, etc etc).
coach, an athlete must “deload” in his sports practice, every 4th week(assuming that he is going hard all the time in the 3 previous weeks)?
And is possible do deload previous do that 4week cycle, planing this overreaching in the 2week?
thanks.
Christian, I thoroughly enjoyed your article “Dissecting the Deadlift”. It cleared up so many things for me. I think I read that you said that regular deadlifts may increase hip size and you suggested snatch grip deadlifts. My problem is I have wide hips ( I dont’ want them to get any wider) and very small hamstrings. Any suggestions besides leg curls, romanian deadlifts? Thanks.
so Christian, i just read your article on training frequency and rest periods. you said for size, a compound movement shouldn’t be used to burn, destroy or annihilate the muscles used, but to get stronger in the “hypertrophy” rep ranges (6-8 and 8-12). however, the 8-12 rep range produces significant lactate production, which burns like fire. just a little confused on that part
also, you said that the isolation movements should be the ones to do all that other nasty burning and destroying stuff. in essence, are you recommending at least 2 exercises per muscle group/movement pattern per workout (one compound and one isolation)?
[quote]AAA wrote:
Christian, I thoroughly enjoyed your article “Dissecting the Deadlift”. It cleared up so many things for me. I think I read that you said that regular deadlifts may increase hip size and you suggested snatch grip deadlifts. My problem is I have wide hips ( I dont’ want them to get any wider) and very small hamstrings. Any suggestions besides leg curls, romanian deadlifts? Thanks.[/quote]
hey, just trying to help since I JUST read this, basically the same question.
"Widening the waist can occur with deadlifting, squats and other movements that heavily involve the lower back. But it is mostly due to an increase in the thickness of the spinal erectors. Although this might record as something like 1/2 inch added to your waist over time, the visual effect will be nil since it will not make you look wider or even thicker.
Oblique hypertrophy could also occur, but it is very unlikely to be significant enough to cause a visual effect on waist thickness because the obliques have a very low hypertrophy potential."
So something like an RDL should be great for you but Ill let tibs answer that since hes the one you asked.
[quote]forbes wrote:
so Christian, i just read your article on training frequency and rest periods. you said for size, a compound movement shouldn’t be used to burn, destroy or annihilate the muscles used, but to get stronger in the “hypertrophy” rep ranges (6-8 and 8-12). however, the 8-12 rep range produces significant lactate production, which burns like fire. just a little confused on that part[/quote]
No wonder all you guys get confused, you are so fixated on itsy bitsy details it’s not even funny!
When I say burn, destroy or annihilate I’m refering to two things:
Making ‘‘the burn’’ the primary objective of the set. With compound movements the primary objective is progression (lifting more weight or doing more reps with the same weight), if you perform enough reps ‘‘the burn’’ will occur, but it is NOT a goal in itself.
I was specifically talking about peoples who use intensive techniques (drop sets, partials, forced reps, etc.) to ‘‘trash’’ a muscle even after a regular set has been completed.
[quote]forbes wrote:
also, you said that the isolation movements should be the ones to do all that other nasty burning and destroying stuff. in essence, are you recommending at least 2 exercises per muscle group/movement pattern per workout (one compound and one isolation)? [/quote]
It depends on the individual and his goals. If all he is after is strength and power, then isolation movements are not as important as if maximizing muscle growth and a ‘‘bodybuilding-type’’ development.
Having read your objections to flax seeds as a fiber source for men on this thread, I was wondering if you had any similar objections to psyllium husk powder?
Also, do you find there is an upper limit to the amount of fiber one consumes in a day?
i just read a study showing that intensive interval training (like HIIT) can cause type IIb muscle fibers to change to characteristics of IIa and I fibers, thus hurting performance and more importantly potential growth of those muscles.
whats your opinion on that and HIIT in general?
would that effect be localized? so basically just in the legs?
[quote]David1991 wrote:
i just read a study showing that intensive interval training (like HIIT) can cause type IIb muscle fibers to change to characteristics of IIa and I fibers, thus hurting performance and more importantly potential growth of those muscles.
whats your opinion on that and HIIT in general?
would that effect be localized? so basically just in the legs?[/quote]
ANY training causes a gradual switch of the typr IIB/x fibers to type IIAB or IIA. And detraining actually causes the reverse to occur.
The theory is that IIB/x fibers would actually be ‘‘reserve/survival’’ fibers and that one of the adaptation to increased activity level is the conversion of these reserve fibers to IIA ones which are more easily used.
[quote]moleman wrote:
Are there too many questions in my post on page 20?[/quote]
For the sixth time in this thread…
Read point no.4
VERY IMPORTANT MESSAGE
For professional reasons I will not answer questions regarding:
My opinion of other coaches or specific training systems (DC training, Max-OT, etc.). The reasons are that
a) often people ask those questions to gain ammunitions for online debates on other sites or forums. They end up misquoting me and this puts me in a bad situation.
b) you can’t argue with results. If a system has produced results it means that it works. Now, nothing works forever, so I am not ‘‘pro-systems’’ in that I think that sticking to one precise methodology blindly is a mistake over the long run. I feel that it is much more important to understand the underlying principles that make training effective.
This is my answer to ‘‘is the XWZ system effective?’’: if it’s based on systemic progression, yes it will be effective. But every effective program needs to be changed or cycled to progress over the long run.
c) I think that every successful authority, writer or coach in this field has something to contribute and we can learn from all of them. Some have more to contribute than others and with some you have to weed through more BS to get to the good part. BUT I feel that it is a big mistake on my part to burn any bridges by critiquing a colleague.
Anabolic steroids and other drugs: they are illegal and I do not want to be associated with them. I’m a trainer and a coach, not a pharmacist.
Complete program critics: understand that a thorough program analysis actually takes me more time than writing a new program! My schedule is way too busy to critique every program sent my way, and answering only to a few would be unfair to others.
Furthermore, it is a paying service that I offer so it wouldn’t be fair to my paying clients.
Question reposts: I mentionned this a million times already… I DO NOT respond to people who repost their questions. I feel that this is rude… kinda like saying in a somewhat aggressive voice ‘‘dude, answer me now’’. As I mention I have a limited schedule. I do try to answer as many questions as I can but I sometimes have to make choices. So if I don’t answer you it doesn’t (always) mean that I don’t like you or that you can’t ask other questions. BUT if you repost a question you can be sure that I will be much less tempted to answer you in the future.
Injury questions: I feel that it is irresponsable to answer specific injury questions without being able to assess the individual myself.
I WILL PERIODICALLY REPOST THIS MESSAGE TO MAKE SURE THAT THIS FORUM RUNS SMOOTHLY AND THAT EVERYBODY ENDS UP SATISFIED.
Okay sorry, I am quite new to this board and I did not read the whole thread.
I was just surprised that you answered all the other questions but I definitely can / do understand that you make such choices. You probably have better things to do than helping people online, although you do it!
It was not my intention to make you angry or to appear inpolite or rude. Not everybody (maybe almost nobody?) gives support to readers in such a big size and I really admire this. Now, I see that my behaviour was wrong.
I hope you understand what I’m thinking of and forgive me for my “newbie-apperance”.
In regards to Rhodiola, the bottle is recommending 1-2 capsules in the AM and again 6 hours later. It also suggests that this supplement is something that is to be cycled with several options of cycling. Are you okay with these generalities or do you have anything more detailed you’d like to share around this supplement?
I remember reading that you actually paid for it for yourself… but I don’t believe I read anything else regarding my question above. If you wrote it and don’t wish to repeat it, then I’ll search through your old forum if you’ll just acknowledge that.
Thanks for your time as always Coach.
Here is how I use it:
Week 1: 2 caps 2 times a day
Week 2: 3 caps 2 times a day
Week 3: 4 caps 2 times a day
Week 4: OFF
This goes with my training cycle in which I increase the training stress over the first 3 weeks, then reduce it in the 4th week.
Repeat
Thank you. Is that every day whether you are training or not or just on training days? I am going to assume because it’s cycled, it’s every day regardless of training.
Every day. Adaptogens have a general effect on your body’s response to stress. Training is not the only stress we face, so taking the adaptogen every day makes more sense.[/quote]
