[quote]RustBeltGym wrote:
So then for lateral raises, along with all of the tips laid out in your Bulk Up, Cut Up #2, you would recommend keeping the arms as straight as possible while keeping a “soft” elbow?[/quote]
No. Keep a slight bend, to keep stress off of the elbow joint. Do not keep the soft elbows, whatever that means.
[quote]RustBeltGym wrote:
As for the flies, would an “unwinding”/“functionally correct” version be even better than keeping the grip pronated throughout?
[/quote]
Yes
Thib,
On very low carbohydrate/ketogenic diets, do T3 levels drop much or at all? If so, are there things to do to help mitigate or avoid this potential pitfall?
[quote]ThetfordMiner wrote:
Thib,
On very low carbohydrate/ketogenic diets, do T3 levels drop much or at all? If so, are there things to do to help mitigate or avoid this potential pitfall?
[/quote]
Technically it’s the conversion of T4 into T3 that can drop. An occasional carb spike can prevent that from happening.
When do you know if T3 levels drop? If morning temperature drops by 2 degrees or more (you have to take you morning body temperature every day… if it drops by 2 degrees and stays there for more than 2 days, have a carb-up day).
CT,
I’d like to get your take on 2 training equipment questions.
What do you think of the dorsiflexion machine by Atlantis(or something very similar) for training the tibialis anterior? If you have access to one, is it a good idea to perform 1 set on it for every set of seated and standing calf raises that are performed?
Assuming both pads have a sloped side and a vertical side, do you think it is superior to perform Scott curls using a standing bench or a seated bench? Or would there essentially be no difference in terms of overall training effect and muscle development between the two types?
[quote]PodolskiPower wrote:
CT,
I’d like to get your take on 2 training equipment questions.
What do you think of the dorsiflexion machine by Atlantis(or something very similar) for training the tibialis anterior? If you have access to one, is it a good idea to perform 1 set on it for every set of seated and standing calf raises that are performed?[/quote]
It’s a good piece to help prevent periostitis. And doing some sets might be interesting for athletes who run and or jump a lot. However I wouldn’t put it on my priority list.
[quote]PodolskiPower wrote:
Assuming both pads have a sloped side and a vertical side, do you think it is superior to perform Scott curls using a standing bench or a seated bench? Or would there essentially be no difference in terms of overall training effect and muscle development between the two types?
[/quote]
There isn’t much difference, but personally I do get better results and a better feeling from the standing version.
in your opinion if you have 4 different workouts throughout the week is having 4 different rep ranges for each too frequent?
my current plan was 2x25, 3x12, 5x6, 6x3 for each exercise (switching the rep range each subsequent workout) but over 8 weeks (how long i would be doing it) i would only be doing each rep range twice for each workout. too much or a good way to keep things changing? it seems like it would be hard to gauge progress but it could be good for all i know
Thanks coach
[quote]David1991 wrote:
in your opinion if you have 4 different workouts throughout the week is having 4 different rep ranges for each too frequent?
my current plan was 2x25, 3x12, 5x6, 6x3 for each exercise (switching the rep range each subsequent workout) but over 8 weeks (how long i would be doing it) i would only be doing each rep range twice for each workout. too much or a good way to keep things changing? it seems like it would be hard to gauge progress but it could be good for all i know
Thanks coach [/quote]
To be honest I fail to see the logic behind your idea.
Coach, I have a few questions related to mineral supplementation, and specifically zinc and magnesium.
Is a zinc tally test a good way to determine if you are zinc deficient and need to start taking higher doses of zinc for a time before working down to a maintenance dose? And if rotating zinc supplements every 2 weeks or so, is it effective to just rotate between 2 types every 2 weeks or should several types be cycled through every 2 weeks rather than just alternating back and forth between two?
Should magnesium in the evening and pre-bed be taken on an empty stomach? If so, how should I consume it in relation to my pre-bed shake? I normally drink a shake with Low-Carb Metabolic Drive in it right before bed . I also don’t want to have the calcium in the shake interfere with the magnesium absorption.
If getting ready to start taking certain minerals(such as the ones above) in stand alone supplement form for the first time, what should be done about the use of a daily multi-vitamin and mineral during that time if you have already been using one for some time?
Depending upon what minerals such as zinc, magnesium, and copper are bound to; are there actually times when certain forms could be taken at the same time and not end up competing for absorption with one another?
thib, how does the cortisol/insulin seesaw that we discussed previously effect the prodcution of testosterone.
for instance in an above answer the conversion from t-3 to t-4 can drop.
can too many spikes in insulin and or an uncontrolled surges in cortisol effect this conversion also.
my other question regarding this.
when going onto a low carb protocol, if the system is pretty fucked from this, will simply low carbing in line with stress management help this production return to normal.how?
big question but thanks again
[quote]Christian Thibaudeau wrote:
David1991 wrote:
in your opinion if you have 4 different workouts throughout the week is having 4 different rep ranges for each too frequent?
my current plan was 2x25, 3x12, 5x6, 6x3 for each exercise (switching the rep range each subsequent workout) but over 8 weeks (how long i would be doing it) i would only be doing each rep range twice for each workout. too much or a good way to keep things changing? it seems like it would be hard to gauge progress but it could be good for all i know
Thanks coach
To be honest I fail to see the logic behind your idea.[/quote]
so do i lol. thats the thing, i didnt come up with the plan…i got it from another strength coach but the fact that over 8 weeks you only do the same thing twice seems like it would switch too much to make noticeable progress and i dont know how good that would be for hypertrophy. So you feel it should be changed? what rep changes would you modify if thats the case?
Thanks again
[quote]BoSoxFever wrote:
Coach, I have a few questions related to mineral supplementation, and specifically zinc and magnesium.
Is a zinc tally test a good way to determine if you are zinc deficient and need to start taking higher doses of zinc for a time before working down to a maintenance dose? [/quote]
Yes, if the zinc tally tastes like water you are deficient. Take the test every 1-2 weeks to see when you need to start lowering the dose.
[quote]BoSoxFever wrote:
And if rotating zinc supplements every 2 weeks or so, is it effective to just rotate between 2 types every 2 weeks or should several types be cycled through every 2 weeks rather than just alternating back and forth between two?m[/quote]
No need to rotate zinc supplements.
[quote]BoSoxFever wrote:
Should magnesium in the evening and pre-bed be taken on an empty stomach? If so, how should I consume it in relation to my pre-bed shake? I normally drink a shake with Low-Carb Metabolic Drive in it right before bed . I also don’t want to have the calcium in the shake interfere with the magnesium absorption. [/quote]
The only supplements that should be taken on an empty stomach are those that directly target the nervous system or neurotransmitters (and also resveratrol). Other supplements should be taken with food. Anyway, the only time where you are REALLY on an empty stomach is upon waking up.
[quote]BoSoxFever wrote:
If getting ready to start taking certain minerals(such as the ones above) in stand alone supplement form for the first time, what should be done about the use of a daily multi-vitamin and mineral during that time if you have already been using one for some time?[/quote]
Keep it in.
[quote]David1991 wrote:
Christian Thibaudeau wrote:
David1991 wrote:
in your opinion if you have 4 different workouts throughout the week is having 4 different rep ranges for each too frequent?
my current plan was 2x25, 3x12, 5x6, 6x3 for each exercise (switching the rep range each subsequent workout) but over 8 weeks (how long i would be doing it) i would only be doing each rep range twice for each workout. too much or a good way to keep things changing? it seems like it would be hard to gauge progress but it could be good for all i know
Thanks coach
To be honest I fail to see the logic behind your idea.
so do i lol. thats the thing, i didnt come up with the plan…i got it from another strength coach but the fact that over 8 weeks you only do the same thing twice seems like it would switch too much to make noticeable progress and i dont know how good that would be for hypertrophy. So you feel it should be changed? what rep changes would you modify if thats the case?
Thanks again[/quote]
I wouldn’t consider that program myself. Read my article ‘‘how to design a damn good program’’
[quote]Christian Thibaudeau wrote:
Anyway, the only time where you are REALLY on an empty stomach is upon waking up.
[/quote]
Definitely what I was thinking, but thank you for driving that point home even more.
And I appreciate all of your answers, coach. Much obliged.
[quote]NiallC wrote:
thib, how does the cortisol/insulin seesaw that we discussed previously effect the prodcution of testosterone.[/quote]
Everything that increases cortisol will eventually lead to a decrease in testosterone. Why?
Testosterone and cortisol are made from the same raw material (pregnenolone). So if you produce more of one, you have less raw material to produce the other.
Cortisol and testosterone both use the same second messenger at the cellular level. More cortisol means that testosterone will have a harder time producing its effects.
[quote]NiallC wrote:
my other question regarding this.
when going onto a low carb protocol, if the system is pretty fucked from this, will simply low carbing in line with stress management help this production return to normal.how?
big question but thanks again [/quote]
Yes and no. It will help… and the increased fat intake will help too. But oftentimes a cortisol protocol will have to be used too, at least initially.
[quote]Christian Thibaudeau wrote:
so do i lol. thats the thing, i didnt come up with the plan…i got it from another strength coach but the fact that over 8 weeks you only do the same thing twice seems like it would switch too much to make noticeable progress and i dont know how good that would be for hypertrophy. So you feel it should be changed? what rep changes would you modify if thats the case?
Thanks again
I wouldn’t consider that program myself. Read my article ‘‘how to design a damn good program’’[/quote]
i’ll look over the article again but the basic format is from your article “the training strategy handbook”
Bodybuilding Split:
Day 1: Quad dominant
Day 2: Upper body horizontal push and pull
Day 3: Off
Day 4: Hip dominant
Day 5: Off
Day 6: Upper body vertical push and pull
Day 7: Off
that. so i have the exercises and everything for the next 8 weeks. could you give a recommendation of rep changes? it seems from your article that you stay at a consistent rep range for awhile but im trying to not change the routine as outlined too much.
thanks
[quote]Christian Thibaudeau wrote:
NiallC wrote:
thib, how does the cortisol/insulin seesaw that we discussed previously effect the prodcution of testosterone.
Everything that increases cortisol will eventually lead to a decrease in testosterone. Why?
Testosterone and cortisol are made from the same raw material (pregnenolone). So if you produce more of one, you have less raw material to produce the other.
Cortisol and testosterone both use the same second messenger at the cellular level. More cortisol means that testosterone will have a harder time producing its effects.
NiallC wrote:
my other question regarding this.
when going onto a low carb protocol, if the system is pretty fucked from this, will simply low carbing in line with stress management help this production return to normal.how?
big question but thanks again
Yes and no. It will help… and the increased fat intake will help too. But oftentimes a cortisol protocol will have to be used too, at least initially.
[/quote]
so in this case,where test has dropped from cortisol damage and bad insulin management, would you run a cortisol protocol before the insulin protocol. is that determined through the ratios of the insulin/cortisol/oestrogen sites?
just taking myself for example. i ve been working nights for six months while i worked on my business. iam now at a point where i no longer need night work.
my diet went on a land slide in that time. and i ve seen an increase and decrease in where it counts.
eg insulin/cortiol sites. chest bf and a decrease in libido (i m honest) bad way to start out as a personal trainer,
from a professional stand point it may be good as clients will see the changes in me over the coming months. but i m trying to understand where to take my diet and supplementation from.and course to take etc.
my current aim is to go low carb, and take some things for insulin sensitivity, while reducing stress through better sleep arrangements, and making use of the glycine,maybe even runa nother liver detox.
how wuold you tackle this?
merci
CT,
In the duck stance deadlift on a podium I believe you mentioned it was a great quad builder. I am doing a quad spec and had placed it as the heavy lift on the VM day since it felt like that was the muscle it targets most. Am I correct on that?
hey Thib, I remember reading once in the Thib Zone before that one can do pull ups everyday. As long as it was under 4 sets and each set being no more than two thirds of your max reps. I was wondering if this can also be done with isolation exercises?
Coach,
For a female athlete using a calcium only supplement, which salts should be in the supplement? How should it be taken/cycled? There are so many salts/forms to choose from.
Thank you for your time.
P.S. She’s at osteopenia right now.
[quote]shoelessjones wrote:
Coach,
For a female athlete using a calcium only supplement, which salts should be in the supplement? How should it be taken/cycled? There are so many salts/forms to choose from.
Thank you for your time.
P.S. She’s at osteopenia right now.[/quote]
from what i know of osteopenia slj is that its more of a projesterone problem then a calcium problem, and magnesium is a major tihng aswell.
i might be wrong though