Thib's Q&A

Training
81

[quote]Thunderstruck88 wrote:
Coach,

I was wondering if you’d take a look at the following link for a method of bodyfat testing using ultrasound and give me your opinion as to whether this is a client-friendly and trustworthy/accurate method of testing that would be worthwhile for a trainer to look into purchasing or if it just looks like an ineffective gimmick. The company has claimed that their product can get measurements as accurate or even more accurate than even a skilled practitioner with a lot of experience at testing bodyfat levels with calipers.

http://intelametrix.com/Products/Bx2000_2.htm

http://intelametrix.com/FAQ/FAQ.htm
[/quote]

I have no experience with this device although Coach Poliquin told me about it. According to him it looks promising but he is in the process of validating him compared to very skilled caliper testing before giving it his ok.

82

thanks for the help coach

83

Greetings Coach!

I wanted to get your opinion on “unconventional” split routines such as pairing quads with biceps and chest with hamstrings as a change up from the traditional antagonist muscle group (chest/back, legs, shoulders/arms) type training.

Also, if pairing two completely opposite muscle groups (like quads and biceps), is it a good idea to superset or should you work one muscle group first, and then move on to the exercises for the next muscle group?

thanks for all your work on the forums coach!

84

[quote]Christian Thibaudeau wrote:
glenbeckham wrote:
Hey CT,

Long time no talk, I was just curious, I cant find the thread anywhere, but im pretty sure it was you. So can you explain how BCAA’s raise insulin levels differently than carbs do?

I can quite remember what it was.

Thank you so much
Glen

I don’t think it was me, but it’s fairly simple actually.

A nutrient can be either favor an insulin spike or counter/slow down insulin insulin release.

Carbs are 100% stimulatory on insulin release

Fats are 100% inhibitory of insulin release

Protein is around 50/50 because some amino acids are stimulatory while others are inhibitory.

Leucine, which is part of the BCAAs, is the most stimulatory of the amino acids when it comes to insulin release. In fact, it is almost as stimulatory as carbs.[/quote]

So does taking BCAA’s inbetween meals on low carb diets (sub 50g) diminish the purpose of the low carb diet then, since insulin will not be controlled throughout?

85

Hey Thib, in August I should be visiting Montreal from New York. I was wondering if it would be possible for me to set up a training session with you. I will be willingly to pay more than the standard price, since I will only be there for a week.

Should I email you for more information about my information, your gym location and setting something up?

86

Hey Coach,

I am seriously looking into part-time personal training to pick up some extra cash, but I’m not sure what certification I should use to get me started since there are so many.

I am 23 and graduated college a year ago with a degree that was not fitness related. I have followed T-Nation (along with some other training sites) pretty religiously for the past five years or so, and I also coach college basketball so I have a pretty good foundation for my training knowledge.

Ideally, I would like a certification that is inexpensive, but still recognized enough by hiring gyms to get my foot in the door. I am willing to study, but I also don’t want to bite off more than I can chew since I do not have a degree in the field.

Really appreciate your thoughts, thanks!

87

[quote]bulgarian wrote:
Christian Thibaudeau wrote:
glenbeckham wrote:
Hey CT,

Long time no talk, I was just curious, I cant find the thread anywhere, but im pretty sure it was you. So can you explain how BCAA’s raise insulin levels differently than carbs do?

I can quite remember what it was.

Thank you so much
Glen

I don’t think it was me, but it’s fairly simple actually.

A nutrient can be either favor an insulin spike or counter/slow down insulin insulin release.

Carbs are 100% stimulatory on insulin release

Fats are 100% inhibitory of insulin release

Protein is around 50/50 because some amino acids are stimulatory while others are inhibitory.

Leucine, which is part of the BCAAs, is the most stimulatory of the amino acids when it comes to insulin release. In fact, it is almost as stimulatory as carbs.

So does taking BCAA’s inbetween meals on low carb diets (sub 50g) diminish the purpose of the low carb diet then, since insulin will not be controlled throughout? [/quote]

Probably not. With low-carbs diet the biggest enemy is not so much insulin as it is carbs. Insulin doesn’t prevent you from making the switch to a primary carbs-using state to a fat-using one. Carbs do. So if insulin is spiked and there is no carbs ingested, it should not be a problem.

Anyway, the insulin release from a small amount of BCAAs would be insignificant. Between meals you are taking what? 5, maybe 10g… this will cause the insulin release of something like 2-5g of carbs, or next to nothing.

The insulin spiking effect is more applicable to mega-dosing post-workout (around 40g), plus a mega-dose of glutamine (0.2g per pound) to replace the carbs.

88

[quote]daffyduck wrote:
Hey Thib, in August I should be visiting Montreal from New York. I was wondering if it would be possible for me to set up a training session with you. I will be willingly to pay more than the standard price, since I will only be there for a week. Should I email you for more information about my information, your gym location and setting something up?[/quote]

I’m not in Montreal. I’m in Quebec city, 3 hours away. And I wont even be there in August since I’m getting married on the 9th and will be on my honeymoon up to September 4th.

89

CT-

So I read over the HSS-100 program like 5 times, not really sure if I’m getting it.

Heres what I came up with, I’m sure I messed up some where…

Monday - Quads (Post fatigue)
A Front Squats 5 x 4-6
B1 Dumbbell Step Ups 4 x 6-8
B2 Leg Press 4 x 6-8
C Single Leg Squats 4 x 6-8
D Leg Extensions 1 x 100

Tuesday �?? Back (pre fatigue) / Traps
A Bentover Barbell Row 5 x 4-6
B1 Lat Pulldown 3 x 8-10
B2 Cable Rows 3 x 8-10
C Scapular Retraction 3 x 8-10
D Machine Row 1 x 100

A Power Shrugs 4 x 6-8
B Machine Row Shrugs 1 x 100

Wednesday - Off

Thursday - Hams (pre fatigue) / Calves
A Romanian Deadlift 4 x 6-8
B1 Good Mornings 3 x 8-10
B2 Stiff Leg Deadlift 3 x 8-10
C Pull Through 3 x 8-10
D Leg Curls 1 x 100

A Standing Calf Raises 4 x 6-8
B Seated Calf Raises 1 x 100

Friday �?? Chest (pre fatigue) / Shoulders (Post fatigue)
A Flat Dumbell Press 4 x 6-8
B1 Smith Machince Bench 3 x 8-10
B2 Bench Machine Press 3 x 8-10
C Close-to-Wide Dumbbell Press 3 x 8-10
D Pec Deck Flys 1 x 100

A Dumbbell Shoulder Press 4 x 6-8
B1 Military Press 4 x 6-8
B2 Front Delt Raise 4x 6-8
C Face Pulls 3x 8-10
D Smitch Machine Military 1x100

Saturday - Off

Sunday �?? Triceps (pre fatigue) / Biceps (post fatigue)
A Close Grip Bench Press 3 x 8-10
B1 Decline Dumbbell Triceps Extension 4 x 6-8
B2 French Press 4 x 6-8
C Cable Pressdowns 1 x 100

A Standing Barbell Curl 3 x 8-10
B1 Elbows-In, Wide Grip Preacher Curl 3 x 8-10
B2 Elbows-Out, Close-Grip Barbell Curl 3 x 8-10
C Cable Curls 1 x 100

If u dont have time to look this over thats cool, I dont wanna screw this up so I think I’m gonna give OVT a shot, I’m just curious though, is there anything with OVT you would now change, possibly to better gear towards hypertrophy gains?

Thanks CT!!!

90

[quote]delux0 wrote:
CT-
So I read over the HSS-100 program like 5 times, not really sure if I’m getting it.

Heres what I came up with, I’m sure I messed up some where…

Monday - Quads (Post fatigue)
A Front Squats 5 x 4-6
B1 Dumbbell Step Ups 4 x 6-8
B2 Leg Press 4 x 6-8
C Single Leg Squats 4 x 6-8
D Leg Extensions 1 x 100

Tuesday â¿¿ Back (pre fatigue) / Traps
A Bentover Barbell Row 5 x 4-6
B1 Lat Pulldown 3 x 8-10
B2 Cable Rows 3 x 8-10
C Scapular Retraction 3 x 8-10
D Machine Row 1 x 100

A Power Shrugs 4 x 6-8
B Machine Row Shrugs 1 x 100

Wednesday - Off

Thursday - Hams (pre fatigue) / Calves
A Romanian Deadlift 4 x 6-8
B1 Good Mornings 3 x 8-10
B2 Stiff Leg Deadlift 3 x 8-10
C Pull Through 3 x 8-10
D Leg Curls 1 x 100

A Standing Calf Raises 4 x 6-8
B Seated Calf Raises 1 x 100

Friday â¿¿ Chest (pre fatigue) / Shoulders (Post fatigue)
A Flat Dumbell Press 4 x 6-8
B1 Smith Machince Bench 3 x 8-10
B2 Bench Machine Press 3 x 8-10
C Close-to-Wide Dumbbell Press 3 x 8-10
D Pec Deck Flys 1 x 100

A Dumbbell Shoulder Press 4 x 6-8
B1 Military Press 4 x 6-8
B2 Front Delt Raise 4x 6-8
C Face Pulls 3x 8-10
D Smitch Machine Military 1x100

Saturday - Off

Sunday â¿¿ Triceps (pre fatigue) / Biceps (post fatigue)
A Close Grip Bench Press 3 x 8-10
B1 Decline Dumbbell Triceps Extension 4 x 6-8
B2 French Press 4 x 6-8
C Cable Pressdowns 1 x 100

A Standing Barbell Curl 3 x 8-10
B1 Elbows-In, Wide Grip Preacher Curl 3 x 8-10
B2 Elbows-Out, Close-Grip Barbell Curl 3 x 8-10
C Cable Curls 1 x 100

If u dont have time to look this over thats cool, I dont wanna screw this up so I think I’m gonna give OVT a shot, I’m just curious though, is there anything with OVT you would now change, possibly to better gear towards hypertrophy gains?

Thanks CT!!!
[/quote]

Posted earlier in the thread… point no.3

VERY IMPORTANT MESSAGE

For professional reasons I will not answer questions regarding:

  1. 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.

  • Note that I DID answer the question about Layne Norton, but only because I felt that saying that ‘‘the body can adapt to anything’’ without giving more details about the rate of adaptation and how to ramp up training demands is opening up the door to injuries.

  1. 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.

  2. 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.

  1. 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.

  1. 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.

91

O, my fault, I though for the workout part you meant other ppls workouts or just random stuff we members put together. I didnt know it applied to your routines too, sorry.

I will not do HSS since I know I’m gonna screw it up, any other suggestions besides this or OVT (which I think is the winner)?

Thanks CT.

92

Hey coach

any chance the Biosig seminar or any seminar of either you or Coach Poliquin will be available here in Mexico?

Thanks,

93

[quote]Spartan90 wrote:
Hey coach

any chance the Biosig seminar or any seminar of either you or Coach Poliquin will be available here in Mexico?

thanks,[/quote]

I do not give the Biosig seminar and from what I know it will not be given in Mexico. But it will be in Southern California.

94

CT, I am determining my body future, I have a concern because I am asking questions that seem to bother other members.

My profile contains real info and pics.

I am now in the midle of an strength routing (squat/dl) but I am preparing my routines for the after that.

My question is this:

Should I work my body just to put mass on it with disregard of working every muscle on every angle, shaping it as I go.

Or should i plan my routines to shape but aiming to putting mass on a kind of directed way, puttin effort on each part?

this is kind of working top to bottom or bottom to top.

Should I work the whole and later adjust the parts or should I work the parts making it bigger to get the whole.

so far, the part by part approach has given me nice results.

95

CT,

What is your opinion of the version of the lateral raise pictured in this older T-Nation article?

http://www.T-Nation.com/article/bodybuilding/tellekinetics_a_new_way_to_train_shoulders&cr=

Do you feel it would be a valuable variation when after hypertrophy or does it seem like performing the reps could get awkward because of each different step involved?

96

Thib,

While there wouldn’t be a pad for upper-arm stability, would performing curls prone on a chest-supported row machine be much different from performing spider curls? And would the strength curves between the two be the same(or at least somewhat similar) or markedly different?

97

CT,

I assume that the length of rest intervals can effect energy expenditure, because less rest would mean more fuel burned because of the elevated heart rate, oxygen debt, catecholamine release, GH release, etc.

But can too little rest decrease other factors that would be involved in increasing caloric expenditure? If so would those be things like training load, density, and lifting speed or would it be because of other things?

98

Thib,

From blending both your formal study and practical experience, do you feel that both stance width and the degree of internal or external rotation of the legs can alter what portion of the musculature receives the most stress during quad or hip dominant exercises?

If so, would you mind briefly listing some of these differences with a change in stance width and degree of hip rotation?

99

Coach,

If you had to choose between the following 2 peri-workout strategies, which would be a better one, in your opinion:

1)Consuming only BCAA’s during a workout and saving all carbs for “meals” immediately post and 60-90 minutes post-workout?

or

2)Calculating one’s optimal amount of post-workout carbs and protein and splitting them into a pre/peri shake and a post-workout shake and then resuming with a solid meal 60-90 minutes post-workout that falls in line with one’s current nutritional philosophy?

100

[quote]Christian Thibaudeau wrote:
bulgarian wrote:
Christian Thibaudeau wrote:
glenbeckham wrote:
Hey CT,

Long time no talk, I was just curious, I cant find the thread anywhere, but im pretty sure it was you. So can you explain how BCAA’s raise insulin levels differently than carbs do?

I can quite remember what it was.

Thank you so much
Glen

I don’t think it was me, but it’s fairly simple actually.

A nutrient can be either favor an insulin spike or counter/slow down insulin insulin release.

Carbs are 100% stimulatory on insulin release

Fats are 100% inhibitory of insulin release

Protein is around 50/50 because some amino acids are stimulatory while others are inhibitory.

Leucine, which is part of the BCAAs, is the most stimulatory of the amino acids when it comes to insulin release. In fact, it is almost as stimulatory as carbs.

So does taking BCAA’s inbetween meals on low carb diets (sub 50g) diminish the purpose of the low carb diet then, since insulin will not be controlled throughout?

Probably not. With low-carbs diet the biggest enemy is not so much insulin as it is carbs. Insulin doesn’t prevent you from making the switch to a primary carbs-using state to a fat-using one. Carbs do. So if insulin is spiked and there is no carbs ingested, it should not be a problem.

Anyway, the insulin release from a small amount of BCAAs would be insignificant. Between meals you are taking what? 5, maybe 10g… this will cause the insulin release of something like 2-5g of carbs, or next to nothing.

The insulin spiking effect is more applicable to mega-dosing post-workout (around 40g), plus a mega-dose of glutamine (0.2g per pound) to replace the carbs.[/quote]

Thank you for the respone

What im getting is that leucine primarily raises insulin from a different pathway then carbs thats why it does not interfere?

And would mega dosing BCAA + 0.2g x Bodyweight glutamine interfere with the body switching to fats for fuel if ingested during and post training?

(On a side note, awesome job on get shredded in 6 days article! really made a difference in my contest apperance)