Thib, whats your take on doing reps in the 10-20 region for the upper body for mass for a beginner and/or an intermediate?
[quote]Christian Thibaudeau wrote:
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.
[/quote]
i dont know how i missed this yesterday, thanks.
i guess i’ll have the S-G DL on hip dominant day, or even just regular deadlifts. then i’ll have long step lunges and step ups (thats more quads if i remember, not sure if thats a problem). for quad dominant i’ll have squats, short step lunges, and i’ll have to find something else. i havent done leg press in a while…
by the way regarding glycogen/water weight. I dont want to worry too much lol, but this is my week off from training so since saturday i’ve been eating what i would eat during my “low carb” days of the CCC. i wanted to check this morning and my weight is down 1.5lb. and calipers are roughly the same (chest is .5mm higher), i also havent been taking creatine since friday. is this something to worry about regarding muscle loss or do you think it’s just glycogen and water weight? thanks a lot
[quote]hexx wrote:
Coach thought you may find this interesting (off westside webpage)
according to Westside Barbell…
“Did you know that a wide stance squat works the quads to the same degree as a close stance squat, but with the bonus of using more hip, glute, and hamstring muscles? Anyone who tries to squat as much as possible soon learns that a wide stance produces greater results. This was proven at Ball State University.”
[/quote]
how deep you go in the squat will effect the recruitment of the quads and i image most state universitys arent using full squats in studies.
my 2cents
Would you help me understand the consumption of BCAA’s? I beleive you promote using 30-40 grams during and around workouts…correct? So, when I’m figuring totals and the label has per serving: 1500mg Leucine, 750mg Isoleucine, 750mg valine = 3000mg TOTAL = 3 grams…right? Therefore, I would need 10x the serving size??? Sorry, if this is a elementary question, but I would like to make sure I’m ingesting enough BCAA’s.
Thanks again for your time!
[quote]
also i went to the gym and tried using a regular overhand grip and i cant lift anywhere near as much that way, the bar just slips out my fingers, which exercises can i use to bring my grip up specifically for the deadlift?[/quote]
I’m not CT but I’m aware that in his recent deadlift article he recommends the hook grip, not regular overhand. hope this helps.
[quote]Christian Thibaudeau wrote:
tongy wrote:
Hi CT,
Do you have any current research/findings/experience on static strecthing post workout that has led you to omitt it.
Thanks
T
Yes, but it’s in french. It’s called ‘‘Les mythes du Stretching’’. It is a review of literature showing that static stretching after a workout does not speed-up recovery, and can actually reduce recovery by further damaging muscles fibers.[/quote]
What type of stretching and when do you recommend ?
CT, let me preface what Im saying with -this is not a medical question and I am not asking for a program. Just general guidance
What general recommendations would you have for someone with low testosterone levels// T3 levels?
(in regards to designing a training strategy// program or supplementation)
would you advocate a low volume strategy preferred vs. high volume ?
and do you have any additional supplement recommendations besides ZMA (zinc for testosterone) and Alpha Male from Biotest? (herbal, mineral, etc)
Thank you for your time.
Coach,
What are your thoughts regarding stacking Nettle Root/Urtica dioica and TRIBEX?
Coach,
You previously stated that you had articles explaining that static stretching after a workout does not help speed recovery and may even damage the muscles more. In this case what type of stretching do you have your clients perform on a regular basis?
Thanks for your time.
Coach,
What is the best to time to take Vitamin C during the day? Also, what amount would you recommend for a 200 pound male?
Thank you
[quote]Matt Szwarz wrote:
Coach,
You previously stated that you had articles explaining that static stretching after a workout does not help speed recovery and may even damage the muscles more. In this case what type of stretching do you have your clients perform on a regular basis?
Thanks for your time. [/quote]
Dynamic mobility drills.
[quote]Millerizer130 wrote:
CT, let me preface what Im saying with -this is not a medical question and I am not asking for a program. Just general guidance
What general recommendations would you have for someone with low testosterone levels// T3 levels?
(in regards to designing a training strategy// program or supplementation)
would you advocate a low volume strategy preferred vs. high volume ?
and do you have any additional supplement recommendations besides ZMA (zinc for testosterone) and Alpha Male from Biotest? (herbal, mineral, etc)
Thank you for your time.[/quote]
Low testosterone = either lifting in the absolute strength zone (3-5 reps) and/or functional hypertrophy zone (6-8 reps). Relatively long rest intervals (120-150 sec.), moderate volume (8-10 sets per muscle). Few exercises (2 per muscle group). Keeping the workouts under 60 minutes.
Supplements: Testosterone boosting supplements are best used for a period of 2 weeks. You should only take 1 or 2 at a time (except for zinc 50-100mg morning, 50-100mg lunch, which can be taken all the time) and change them up every 2 weeks.
Alpha Male is a great product, maca is good, holy basil by Poliquin is also very good, acetyl-l-carnithine propionate is great because it increases androgen receptors sensitivity, androgen excellence by Poliquin is also a great product.
[quote]crod266 wrote:
Thib, whats your take on doing reps in the 10-20 region for the upper body for mass for a beginner and/or an intermediate?[/quote]
For size I wouldn’t go above 12 reps for the upper body, in most instances.
coach, i know your reasonings as to why you dont like dairy products (because of the lactose), but what about block cheese like cheddar or mozzarella? they dont contain any sugar. how do you feel about them?
and also, what about small amounts of milk (like one cup a day)?
Hi CT.
Since Muscles for Athletes III will not come out, can you give a general idea on what it was going to be? Some key important points on the article?
Thanks a lot.
Hi Christian.
On the hour im allowed be on the computer a day i found another canadian by the name of Pierre Roy.
Do you know of him ?
And do you know of anywhere to read about his stuff ?
He seems VERY good at what he does somewhat like you.
Here is where i found about him, sorry if he is famous and i dont know !
http://www.charlespoliquin.com/index.php?option=com_content&task=view&id=1074&Itemid=10336
thanks for your time.
[quote]FutureKing wrote:
Hi Christian.
On the hour im allowed be on the computer a day i found another canadian by the name of Pierre Roy.
Do you know of him ?
And do you know of anywhere to read about his stuff ?
He seems VERY good at what he does somewhat like you.
Here is where i found about him, sorry if he is famous and i dont know !
http://www.charlespoliquin.com/index.php?option=com_content&task=view&id=1074&Itemid=10336
thanks for your time.
[/quote]
Pierre Roy actually coached me when I was competing as an Olympic lifter. One of the smartest mans in strength training. However he hasn’t written or published anything.
So there is nothing to learn from him expect if you live in canada ?
well thats that gone !
Also just to disprove that you said you dont feel successfull Poliquin disagrees as much as i do. Its on point 4.
http://www.charlespoliquin.com/index.php?option=com_content&task=view&id=1070&Itemid=10387
Sorry to be of annoyance filling the page but i dont understand this;
Relative-Strength Work
How do they mean relative ???
Its on the page posted above whats the difference between that and strength work ?
About the high zinc dosages: How do you maintain the levels of other minerals in your regimen? (copper, iron,etc)
Before, you recommended 60mg per day for 4 weeks, then dropping to 30 mg per day. Is this still about right?