Thib's Q&A

Training
541

[quote]Christian Thibaudeau wrote:
David1991 wrote:
really? I thought type IIb fibers were kept and used more with lower rep “powerlifting” type training.
In the same book (keto book by Lyle Mcdonald)a table given through several studies showed powerlifters have more and larger IIb fibers, while bodybuilders have higher capillary density, tolerance to lactic acid, sarcoplasmic volume, and mitochondrial density (last one has a “?” next to it).

This comes from studies using the old fiber classification.

Read the following:
…

[/quote]

Coach, if I read this right, is it saying that long periods of detraining are actually better for gaining size and strength than continuous training? That seems really counter to every training system I’ve ever read!

542

[quote]HG Thrower wrote:
Christian Thibaudeau wrote:
David1991 wrote:
really? I thought type IIb fibers were kept and used more with lower rep “powerlifting” type training.
In the same book (keto book by Lyle Mcdonald)a table given through several studies showed powerlifters have more and larger IIb fibers, while bodybuilders have higher capillary density, tolerance to lactic acid, sarcoplasmic volume, and mitochondrial density (last one has a “?” next to it).

This comes from studies using the old fiber classification.

Read the following:
…

Coach, if I read this right, is it saying that long periods of detraining are actually better for gaining size and strength than continuous training? That seems really counter to every training system I’ve ever read!
[/quote]

I don’t agree with the basic premise of the article. I simply put it on the forum to explain the conversion of muscle fibers.

However, from experience, the individuals whom I’ve seen the fastest progress from are athletes after their season. So basically after a relatively long period of less than regular and intense strength training.

While I’m not ready to recommend detraining periods, periods of maintenance training can certainly help with long term progress.

543

[quote]michell wrote:
Obiusly BCAA are must “during”. Although Leucine needs the other aa for function, I supose that it´ll find support on aa profile of food.

But if you mix fats with protein, and that small addition, there will not be spike insuline. Therefore, Do start it protein synthesis more fast?

Thanks
[/quote]

Honestly I could not tell you the exact reason. However it comes from Dr. Tim Ziegenfuss who conducted the experiment and this is one of the smartest man in sport supplementation.

544

hi, before i say anything i´d like you to know that the reason for my bad english isn´t because i´m exceptionally stupid, but I`m from germany and haven´t even finished school yet…so please apologize. I´m into the iron game ( yes i´ve learned some english from you guys at T-Nation too=) for almost 2 years now, but i had to take a break for 6 months due to a shoulder injury.

After the pause I did some programs from Ian King, Chad and currently Im doing GVT. Here comes my problem: I´d really love to try your hss-100 but Im not sure if that would be reasonable, ´cause you´ve said using advanced methods such as supersets too early would be counterproductive. Am i “advanced” enough with my 3 months of training after the break? Would it be that bad? I know I´m a newbie, but since I´ve holidays I got to make the best out of it.

So for the sake of international friendship, help=)thanks for reading, matze

545

Coach, I’ve been training hard and smart all summer and is now time for me to start working on translating all the new acquired potential into on-the-field performance, or work on “Delayed Transmutation” as Zatsiorsky coined it.

Do you have any general recommendations about what to do or avoid during the late off-season?

Training camps start 4 weeks from today.

546

Coach Thib

I have gone with an old Arnold workout plan. Does this look okay? I’ve tried the 5 day rotation and have completely failed at it. Perhaps because my schedule is intense and I just cant seem to effectively stick with the 5 day rotation. I found myself missing too much. Currently, I try to hit each muscle group twice a week but do a lighter less strenuous workout on the second time in the week.

Day 1: Pushing muscles (chest/shoulders/triceps)–Heavy / Intense (puke city)
Day 2: Pulling muscles (back/biceps/forearms/legs)–Heavy / Intense (puke city)
Day 3: Off
Day 4: Pushing muscles (chest/shoulders/triceps)–Moderate / light (high reps)
Day 5: Pulling muscles (back/biceps/forearms/ legs)–Moderate / light (high reps)
Day 6: Off
Day 7: Off

Thoughts?

PH

547

Coach,
Couple questions for you. Apologies if I missed it in either of your Lockers.

I train first thing in the a.m. I use BCAAs, EAAs,Surge, creatine for pre/post workout nutrient intake.

Since my goal is fatloss/transformation, I was wondering if my first solid, post workout meal should be of meat and nuts, or should it be meat and fruit? Again, training is first thing in a.m. Not sure if I should take in fat at this time(1 hr post training).

Second question…

When doing a Carb Up Day(once every seven days according to your guidlines for my BF%), should my carbs be split up evenly throughout the day, or should they be eaten all at once at the last meal of the day? And during this carb up day, does protein intake stay the same?

Thanks for your time…

548

Hey CT, quick question.

Many times I’ve heard you say that most people don’t need anymore than 12 sets per muscle. So, 12 sets is your recommended maximum.

But, what about a recommended minimum?

Specially, when training for mass/size/muscle, do you have an ideal minimum amount of volume per muscle per workout?

For example, I used to train each muscle once per week, and did something like 8-12 sets per muscle during each muscle’s 1 weekly training session. So, weekly volume was 8-12 sets per week for each muscle.

I wasn’t really happy with my progress training that way, so I decided to increase the frequency to twice per week (upper, lower, off, upper, lower, off, off).

I don’t think I could (nor should) attempt to still do 8-12 sets per muscle per workout, but I wasn’t sure how low I could go per workout without it becoming too low.

I was thinking of doing something like 4-6 sets per muscle per workout now, which would add up to 8-12 sets per muscle per week, which is the same weekly volume I had before. The difference now is I’ve upped the frequency and split up the weekly volume.

Basically what I’m very poorly trying to ask here is, when training for mass/size/muscle, will 4-6 sets per muscle group twice per week be sufficient enough volume?

Thanks in advance for even taking the time to read this. It’s greatly appreciated.

549

[quote]Christian Thibaudeau wrote:
michell wrote:
Coach:

Regarding at breakfast meal the 20-30 first grams are destinated to Inmune System and NT production. Sience BCAA by-passes digestion, after fasted night:

Is it fine a mixture of solid food with nuts and BCAA ? at ratio 1:1 .I think that, if it ´s better with solid food suports IS and NT and drive the BCAA to muscles.

(Althought fats from nuts avoids insuline spike and we folow Keto diet)

Thanks CT

Thanks

I prefer to keep BCAA for during the workout at high doses (20-40g).

The method I use now is to add 4-5g (no more) of LEUCINE (not the other 2 BCAAs) to each solid meal. This strategy makes every meal more anabolic.
[/quote]

Hm, interesting. I read somewhere that if you supplement Leucine that you also need to supplement a certain amount of Valine/Isoleucine for it to work properly. Is there any truth to this? I’m not entirely educated how the amino acid’s work together in this sense.

Also, would you recommend this same protocol of taking 4-5g of leucine per meal for an ecto/meso trying to regain lost muscle mass & strength?

Thanks in advance for any advice

550

[quote]Christian Thibaudeau wrote:
NoisePollution wrote:
CT,

As far as the adrenals are concerned, do you see using 3 cups of green tea daily and year-round as something that would cause much stress on them?

I do not recommend using anything year round except a good multi and fish oil. All the other supplements should be cycled more or less frequently. If not for health reasons, for efficacy ones.[/quote]

Would this include Surge, Metabolic Drive, and BCAAs,?

I’ve heard in the past that you don’t consider these to be “supplements”, but rather more like food in concentrated form.

Is it ok to use these year round?

551

i am still unaware as to why you would add fruit over complex carbs if more carbs are needed.
although fruits do have other sugars besides fructose they still have more of it than complex carbs. if the liver glycogen is full then fruit will be much more easily stored as body fat then complex carbs which can go to muscle glycogen.

a good source:

552

Hi CT,

I would like to correctly implement 2 sessions of IBUR’s (the 15 min one from your running man article, which is amazing) a week into phase 1 of your beast building program.

Based on the layout of the program I assume the motor skill acquisition day would be the best day(s) for this?

Also, how important is peri-workout nutrition during the motor skill acquisition day? I have been using BCAA’s and Surge but since these are just “practice” workouts is this overkill for this type of training?

Would it be better to just save the peri-workout nutrition for the IBUR?

Thank you.

553

[quote]vizunaldth wrote:
Hi CT,

I would like to correctly implement 2 sessions of IBUR’s (the 15 min one from your running man article, which is amazing) a week into phase 1 of your beast building program.

Based on the layout of the program I assume the motor skill acquisition day would be the best day(s) for this?

Also, how important is peri-workout nutrition during the motor skill acquisition day? I have been using BCAA’s and Surge but since these are just “practice” workouts is this overkill for this type of training?

Would it be better to just save the peri-workout nutrition for the IBUR?

Thank you.
[/quote]

Already answered that type of question. NO energy systems work is to be performed during phase I of the Beast program.

554

[quote]pumped340 wrote:
i am still unaware as to why you would add fruit over complex carbs if more carbs are needed.

although fruits do have other sugars besides fructose they still have more of it than complex carbs. if the liver glycogen is full then fruit will be much more easily stored as body fat then complex carbs which can go to muscle glycogen.

a good source:
www.bodybuilding.com/fun/issa14.htm[/quote]

Not true. But you can believe what you want, I don’t care either way!

Fruits:

  • have more micronutrients and phytonutrients than grains and other complex carbs. These have a myriad of health benefits

  • are easier to digest. This is especially true of grains which are highly allergenic. And if it hads gluten, it’s even worse. Gluten can change the shape of the digestige mucosa which decreases OVERALL (all nutrients) absorption.

  • grains are acid-promoting which can be negative for several metabolic processes including fat loss, energy production and muscle growth.

555

[quote]RitesOfSpring wrote:
I do not recommend using anything year round except a good multi and fish oil. All the other supplements should be cycled more or less frequently. If not for health reasons, for efficacy ones.

Would this include Surge, Metabolic Drive, and BCAAs,?

I’ve heard in the past that you don’t consider these to be “supplements”, but rather more like food in concentrated form.

Is it ok to use these year round?
[/quote]

Yes it’s fine. As you mentionned, to me these are concentrated foods.

556

[quote]in10 wrote:
Hey CT, quick question.

Many times I’ve heard you say that most people don’t need anymore than 12 sets per muscle. So, 12 sets is your recommended maximum.

But, what about a recommended minimum?

Specially, when training for mass/size/muscle, do you have an ideal minimum amount of volume per muscle per workout?

For example, I used to train each muscle once per week, and did something like 8-12 sets per muscle during each muscle’s 1 weekly training session. So, weekly volume was 8-12 sets per week for each muscle.

I wasn’t really happy with my progress training that way, so I decided to increase the frequency to twice per week (upper, lower, off, upper, lower, off, off).

I don’t think I could (nor should) attempt to still do 8-12 sets per muscle per workout, but I wasn’t sure how low I could go per workout without it becoming too low.

I was thinking of doing something like 4-6 sets per muscle per workout now, which would add up to 8-12 sets per muscle per week, which is the same weekly volume I had before. The difference now is I’ve upped the frequency and split up the weekly volume.

Basically what I’m very poorly trying to ask here is, when training for mass/size/muscle, will 4-6 sets per muscle group twice per week be sufficient enough volume?

Thanks in advance for even taking the time to read this. It’s greatly appreciated.[/quote]

MY GOD!!! More misinterpretation of something I said. I never said that 12 sets was the maximum one should do!!! I said that most peoples should be able to stimulate max growth with 12 sets. But I sometimes use more in certain programs, and sometimes much less.

I really cannot answer your question because there is no universal answer. For some people 1 set once a week will be enough, others will need at least 10 sets. It’s a matter of:

  • individual response to exercise
  • external stress
  • the intensity of each set
557

CT,

If you were in a severely overtrained state and you knew you were experiencing CNS burnout.
What method would you use to give the CNS a break while minimizing detraining?
I was reading your latest series and it really hit home, but I was wondering what your specific approach would be.

Thank you,
Eric

558

[quote]Easy E wrote:
CT,

If you were in a severely overtrained state and you knew you were experiencing CNS burnout.
What method would you use to give the CNS a break while minimizing detraining?
I was reading your latest series and it really hit home, but I was wondering what your specific approach would be.

Thank you,
Eric[/quote]

If the individual is in a true CNS overtraining/burnout state I would have him take 5-7 days off from training. Then during the next 2 weeks have him train only 3x per week not to failure and then start training seriously again.

But most people don’t do this because they fear losing all their muscle in 2 weeks. The thing is that if they don’t do it, they can kiss their future gains good bye.

Sometimes you HAVE to take one step back if you want to ever be able to step forward again.

Those who avoid this approach are often forced by their body to take SEVERAL steps back, which is even worse.

559

CT,

Given the concern about xenoestrogens and potentially toxic residues from plastic as well as hormones, chemicals, and a host of other undesirable things typically found in our water supplies; I was wondering what you do personally and/or recommend to your clients for filtering water, storing water at home, and carrying it “on the go?”

While it’s clear there’s no one perfect solution, I’d be interested in what you do to minimize these risks.

560

In your article, “Dissecting The Deadlift”, who is the monster on the second picture?

/Johnny