Ok, so I don’t know if anybody can ask questions here, but I got one question regarding an answer you have given.
Somebody asked about 400 metres, and you recommended not doing them if you are on a low carb diet.
I don’t eat lots of carbs because of the health benefits and the fact that I feel way better, more energetic and generally healthier when following a lifestyle with less carbs and more healthy fats and proteins.
I love running (I also compete sometimes), and I often do intervals. I rarely run exactly 400 metres, but I often do intervals at 45-60 seconds which presumably adds up to about 300-400m and targets the same energetic systems as 400-intervals. (i also do shorter intervals, 15-30 sec and longer continious running, 2-5 minutes intervals, and 45-90 min steady state)
Although I sometimes have small problems with quad recovery (squats and similar exercises may stagnate from time to time), I generally don’t feel that anaerobic glycolytic training interferes with my goals or causes muscle loss and exhaustion.
If I work well on low carb, do you still think I should stay away from 400m-types of training? Or does it just count for people who do not work well on low carb diets and eat few calories in order to lose tons of weight rapidly (Velocity diet etc)
Hi coach. Do you suggest to eat beef liver more frequently if someone has Iron (Fe), Ferritin & TBIC (from blood work) in low normal range? Any recommendation about it?Thanks again.
Sorry to bother you twice in 2 days but is it ture that snatch deadlifts off a box are only able to be done by a small few people ?
without somewhat rounding their lower back…
we were in gym today and one of the trainers said very few people can do them off the box and we were better off doing them not on the box though i did not see my brother rounding
weird
and thats yet again !
you stated in an article 1-2 years ago that you used to be carb phobic but it wasnt until you ate carbs that you had any significant growth. Was this before you were a bigger proponent of low carbs or did you just mean around workouts or something?
Do you or any of your clients experience acne or oily skin when on a very high fat/keto diet? When i did a keto approach i developed very bad acne at pretty much the exact same time
coach, how do you feel about an upper/lower split performed 3x a week instead of the recommended 4x (upper/lower/upper one week; lower/upper/lower the next)?
[quote]forbes wrote:
coach, how do you feel about an upper/lower split performed 3x a week instead of the recommended 4x (upper/lower/upper one week; lower/upper/lower the next)?[/quote]
Good approach for someone …
With bad recovery capacities
Who is performing other types of training (track, sports training, etc.)
[quote]David1991 wrote:
Christian Thibaudeau wrote:
David1991 wrote:
Hey coach,
I’m not looking for a complete critique, just a quick recommendation. My routine i’m planned to do is
vertical push/pull
legs
horizontal push/pull
However legs have pretty low volume (3 exercises and i’ll add calves) and each workout is done only once a week. What would you add to make that more optimal for hypertrophy for an individual with average recovery capacity?
Currently i’m thinking of either adding more to the leg day, adding another low volume leg day, or working on a 6 day cycle instead of 7 (once a week)(but in that case im still not doing much legs and doing even more upper body).
Thanks a lot
DAY 1 horizontal push/pull
DAY 2 lower body quads dominant
DAY 3 OFF
DAY 4 vertical push/pull
DAY 5 OFF/abs
DAY 6 lower body hamstrings/hips dominant + calves
DAY 7 OFF
awesome, thats what i was thinking about from reading your “training strategy”. i really appreciate the help.
the original leg day is Snatch grip DL, lunges, and step ups. i would generally say deadlifts are hip dominant but in your recent article you say “the snatch-grip deadlift is just as effective as a squat for building the quads and glutes.” so would that make that the quad dominant day? i would think i should put squats in at least one of the leg days now that i’m doing 2.
[/quote]
Snatch-grip deadlift are more of a quads/glutes movement. However, because they do involve the glutes heavily, they can be used in a hip-dominant session.
If you do lunges during a quads-dominant session, be sure that they are SHORT step lunges. Longer steps involve the hamstrings more.
you stated in an article 1-2 years ago that you used to be carb phobic but it wasnt until you ate carbs that you had any significant growth. Was this before you were a bigger proponent of low carbs or did you just mean around workouts or something?
[/quote]
I was a bigger proponent of low carbs dieting BEFORE that article. In fact, prior to it, anybody who hate carbs was crazy in my book!
I still prefer to use a low carbs approach, or a targeted carbs approach.
However I do stand by my statement. While I can gain around 10lbs of lean mass per year while using a targeted carbs approach (or even low-carbs approach) without adding fat, the only time that I grew at an inhumane speed was when I ate 300-500g of carbs per day. I actually went from 220lbs to 255lbs in around 5 months. However I did gain some fat. No enough to get sloppy or out of shape, but too much to MY liking (acceptable to others).
Basically there is no UNIVERSALLY BEST approach; only a best approach for a certain individual and his specific goals.
[quote]pumped340 wrote:
2. Do you or any of your clients experience acne or oily skin when on a very high fat/keto diet? When i did a keto approach i developed very bad acne at pretty much the exact same time [/quote]
Not really, although it could happen due to two things:
The release of toxins in the blood. Toxins are often stored in the fat cells. When you lose fat FAST you also release A LOT of toxins in the body, which can lead to several health problems including acne.
An increase in testosterone levels. It is well established that a diet that is too low in fat leads to a decrease in testosterone level. By the same token, an increase in fat intake leads to higher testosterone levels. Which, if it is significant enough, can lead to acne and oily skin.
I was a bigger proponent of low carbs dieting BEFORE that article. In fact, prior to it, anybody who hate carbs was crazy in my book!
I still prefer to use a low carbs approach, or a targeted carbs approach.
However I do stand by my statement. While I can gain around 10lbs of lean mass per year while using a targeted carbs approach (or even low-carbs approach) without adding fat, the only time that I grew at an inhumane speed was when I ate 300-500g of carbs per day. I actually went from 220lbs to 255lbs in around 5 months. However I did gain some fat. No enough to get sloppy or out of shape, but too much to MY liking (acceptable to others).
Basically there is no UNIVERSALLY BEST approach; only a best approach for a certain individual and his specific goals.
[/quote]
hm, from your past posts i thought you felt you could still come close to optimal lean body mass gains with low carbs but i guess thats mainly for if you want to stay leaner. at 5’9 (right?) you must have looked huge at 255
[quote]Christian Thibaudeau wrote:
Not really, although it could happen due to two things:
The release of toxins in the blood. Toxins are often stored in the fat cells. When you lose fat FAST you also release A LOT of toxins in the body, which can lead to several health problems including acne.
An increase in testosterone levels. It is well established that a diet that is too low in fat leads to a decrease in testosterone level. By the same token, an increase in fat intake leads to higher testosterone levels. Which, if it is significant enough, can lead to acne and oily skin.
[/quote]
well i was bulking very quickly actually (too quickly) and gained fat so i doubt it would have been the toxins. could have been the test levels though…i’m worried to go back to low carbs/keto for that reason though.
hm, from your past posts i thought you felt you could still come close to optimal lean body mass gains with low carbs but i guess thats mainly for if you want to stay leaner. at 5’9 (right?) you must have looked huge at 255
[/quote]
The key word is ‘‘come close’’… IMHO, for most individuals, a targeted carbs approach is the best way to gain muscle while staying lean. It might give you 80% of what a REAL bulk would give you when it comes to muscle gain. For most peoples this is thus the best option.
However, those interested in becoming a house, will need those extra 10-20% even if it means 10-20lbs of fat.
At 255 my ex-girlfriend told me that my head was too small for my body.
The key word is ‘‘come close’’… IMHO, for most individuals, a targeted carbs approach is the best way to gain muscle while staying lean. It might give you 80% of what a REAL bulk would give you when it comes to muscle gain. For most peoples this is thus the best option.
However, those interested in becoming a house, will need those extra 10-20% even if it means 10-20lbs of fat.
At 255 my ex-girlfriend told me that my head was too small for my body.
[/quote]
what was did your macros look like during this pahase, im wondering if you decrease fat when you increase carbs.
hm, from your past posts i thought you felt you could still come close to optimal lean body mass gains with low carbs but i guess thats mainly for if you want to stay leaner. at 5’9 (right?) you must have looked huge at 255
The key word is ‘‘come close’’… IMHO, for most individuals, a targeted carbs approach is the best way to gain muscle while staying lean. It might give you 80% of what a REAL bulk would give you when it comes to muscle gain. For most peoples this is thus the best option.
However, those interested in becoming a house, will need those extra 10-20% even if it means 10-20lbs of fat.
At 255 my ex-girlfriend told me that my head was too small for my body.
[/quote]
i see your point,
10lb. in a year is a huge difference compared to 35lb. in 5 months though, how much of that 35lb. was fat? what bodyfat were you at when you hit 255?
[quote]smbarney wrote:
Christian Thibaudeau wrote:
pumped340 wrote:
The key word is ‘‘come close’’… IMHO, for most individuals, a targeted carbs approach is the best way to gain muscle while staying lean. It might give you 80% of what a REAL bulk would give you when it comes to muscle gain. For most peoples this is thus the best option.
However, those interested in becoming a house, will need those extra 10-20% even if it means 10-20lbs of fat.
At 255 my ex-girlfriend told me that my head was too small for my body.
what was did your macros look like during this pahase, im wondering if you decrease fat when you increase carbs.
[/quote]
i see your point,
10lb. in a year is a huge difference compared to 35lb. in 5 months though, how much of that 35lb. was fat? what bodyfat were you at when you hit 255?
[/quote]
Let’s put it this way… when I was finished dieting the extra fat gained, I was 230lbs. It took me 8 weeks to diet it off. So basically a gain of 10lbs in 7 months. I might have gained more than that but lost a small amount of it dieting though.
Understand that I AM an advanced guy who is close to his genetic potential. Gone are the days where I can gain 20lbs in a year.
When would using an “unstable” exercise such as pull-ups on rings or on a non-fixed bar suspended from a rope as compared to a fixed bar be useful versus counterproductive.
It seems like bringing up your numbers on the unstable version would result in better performance and potential hypertrophy stimulus when you return to the stable version, but it would obviously result in significantly lowered loading while using the unstable versions of an exercise.
I’d appreciate your thoughts on this and relative to when making an exercise more difficult without increasing the load is good for hypertrophy and when it is just potentially sabotaging your efforts.
[quote]Christian Thibaudeau wrote:
smbarney wrote:
Christian Thibaudeau wrote:
pumped340 wrote:
The key word is ‘‘come close’’… IMHO, for most individuals, a targeted carbs approach is the best way to gain muscle while staying lean. It might give you 80% of what a REAL bulk would give you when it comes to muscle gain. For most peoples this is thus the best option.
However, those interested in becoming a house, will need those extra 10-20% even if it means 10-20lbs of fat.
At 255 my ex-girlfriend told me that my head was too small for my body.
what was did your macros look like during this pahase, im wondering if you decrease fat when you increase carbs.
40% protein, 40% carbs, 20% fat[/quote]
what type of carb source did you use or would you reccomend?