NiallC wrote:
[quote]Thib… i always have trouble with pull ups.
at the moment i m using semi supinated chins my aim is for 8… say in the 3rd set i fail at two, i finish the set with eccentric reps lowering for 6-10 seconds.
is this ok to use and should it help develop my pull up ability?
[/quote]
Thibs previously wrote an article called keep your chin up do a search and you should be able to find it pretty easily
[quote]kg wrote:
NiallC wrote:
Thib… i always have trouble with pull ups.
at the moment i m using semi supinated chins my aim is for 8… say in the 3rd set i fail at two, i finish the set with eccentric reps lowering for 6-10 seconds.
is this ok to use and should it help develop my pull up ability?
Thibs previously wrote an article called keep your chin up do a search and you should be able to find it pretty easily[/quote]
i ll reword the question… i ve read that article a few times.
k
how would a set or multiple sets of eccentric pull ups help increase my max pull ups?
Hi coach. If I have 3 options to select a liquid fish oil about the ingredients and sources. Which do you suggest more?
A. sardine, herring, mackerel, anchovy
B. salmon
C. cod liver
Thanks again and keep up the good job.
Hello Christian, I sent you a pm, but I guess will post here as well.
For your low carb training you mention lactate work and 400m sprints.
At what intensity are these sprints? I understand not 100% because that would be nearly impossible, especially for me.
Also on the low carb diet, when should I consume my allotted 40grams of carbs per day? At breakfast and after a workout?
Finally, what carbs do you recommend for the low carb diet?
Thank you!
How come my posts are being deleted?
My post was deleted?
I was asking when to take carbs in on a low carb diet? 40G/day.
Hello Coach,
I put together a routine based on your program design articles and was just wondering if you could look it over to see if it fits the bill. My main goal is max strength .
Monday
Box Squat 5 x 3
Romanian Deadlift 4 x 5
Split Squat 4 x 5
Abs
Tuesday
Superset A.Bench 5 x 3
B.Chinup 5 x 3
Military Press 4 x 3
Superset A.DB incline 4 x 5
B.DB row 4 x 5
Superset A.Curl 4 x 5
B.Tricep Extension 4 x 5
Neck
Grip
Thursdsay
Snatch Grip Deadlift 5 x 3
Front Squat 5 x 3
Lunge 4 x 5
Abs
Saturday
Superset A.Bench 5 x 3
B.5 x 3 Pullup
Military Press 4 x 3
Superset A.DB row 4 x 5
B.Incline Bench 4 x 5
Superset A.Curl 3 x 5
B.Tricep Extension 3 x 5
Grip
Neck
Also on the primary exercise do you ramp up to a max on your final set? Then on secondary do you just use straight weight throughout all the sets?
Thanks for all your help coach, I really appreciate your time!
[quote]ab1975 wrote:
Hi coach. If I have 3 options to select a liquid fish oil about the ingredients and sources. Which do you suggest more?
A. sardine, herring, mackerel, anchovy
B. salmon
C. cod liver
Thanks again and keep up the good job.[/quote]
Salmon … avoid cod liver oil because of the excessively high vitamin A content.
He is a picture of you using a 1-arm barbell preacher curl. How would you load this appropriately so as to use it as an “activation” exercise without inducing excessive fatigue and what type of exercise selection and rep scheme would you follow it up with? Is there an appropriate rest time to use between the activation and main exercise, as well?
I was also wondering when and why you might use eccentric 1-arm preacher curls where you raise the barbell with 2 arms and lower it with one arm.
Lastly, I was curious as to which brand and model(standing or seated) of Preacher curl you use in your training facility.
CT,
Would your exercise selection for direct biceps training differ greatly if the goal was purely aesthetic versus purely performance-based?
It seems like for aesthetic purposes, the bulk of isolation work should entail Scott and/or spider curls, incline curls, and reverse curls. But would this change somewhat if the main focus was on performance.
Coach,
Is concentric failure referring to attempting a rep and then literally failing in the middle of it, or is it referring to barely completing the final rep but not being able to complete another full rep?
I was also wondering if you could briefly explain what absolute and negative failure are specifically referring to.
I understand that for fat loss (as with other fitness goals), nutrition is usually the deciding factor of one’s success. My nutrition is generally where it should be at for fat loss, although I wouldn’t call it optimal: I control my carbohydrate intake by only consuming little amounts my first two meals of the day and post-workout and eat protein based meals throughout the day while keeping my calories below my maintenance level.
What would you generally recommend while losing fat in terms of lifting weights. Most personal trainers would say that high reps (10+) is the ideal way, but you seem to favor the idea that while losing fat, you should lift fairly heavy in order to maintain muscle mass.
I’m 16 years old and turning 17 in a month. Which method do you think is preferable? My trainer is keeping me at a 10-12 rep range but I often see that your philosophy seems to collide with this, and yours seems to make more sense.
[quote]HawkeyePierce wrote:
CT,
Would your exercise selection for direct biceps training differ greatly if the goal was purely aesthetic versus purely performance-based?[/quote]
Not really, although the loading parameters (sets, reps, rest) would change.
[quote]HawkeyePierce wrote:
It seems like for aesthetic purposes, the bulk of isolation work should entail Scott and/or spider curls, incline curls, and reverse curls. But would this change somewhat if the main focus was on performance.
[/quote]
Not really… biceps training for performance athlete is a VERY secondary thing and should not be specific. The goal should simply be to increase the strength and size of the biceps, not to try to transfer biceps growth to sport movements,… this is accomplished by compound movements and sport-specific drills.
[quote]SouthsideMayhem wrote:
Coach,
Is concentric failure referring to attempting a rep and then literally failing in the middle of it, or is it referring to barely completing the final rep but not being able to complete another full rep?[/quote]
Ask 10 coaches and you might as well get 10 different answers.
To me, failure is the failure to complete a repetition. If you can complete a rep, you have not reached failure.
[quote]SouthsideMayhem wrote:
I was also wondering if you could briefly explain what absolute and negative failure are specifically referring to. [/quote]
There are three main types of muscle action: concentric, isometric and eccentric.
In the vast majority of people…
Concentric strength is lower than isometric strength which is lower than eccentric strength.
For example when you reach a point of concentric failure, even though you cannot lift the weight anymore, you are likely able to hold it in place for a few seconds (isometric). Then, when you can’t hold it you will be able to lower it under control (eccentric).
Absolute failure is impossible to reach voluntarily as it refers to the complete incapacity of a muscle to contract, even against no resistance.
However ‘‘complete failure’’ can be achieved during a set and it refers to…
Coach Thib, in the thib system 1 you wrote that in exercises in which CNS involvement is high, going to failure would be really hard on the body. But if I go to the bench press and do 6 rep with my 6RM and then RP and do 3 more reps for example, is it still very hard on the body or the fact of going to failure is what is hard on the CNS?
[quote]Germanbadenglish wrote:
Hi Coach!
After I conviced the studio staff of letting me perform squats and bench presses with jumpstretch bands and weigth releasers (it was a very hard work) I have another problem:
The time I visit the gym I am normally alone, so I don’t have a spotter or someone who can help me.
So I am asking if there is a alternative for the 2 boards press? An exercise whereby I can achieve the same results?
The first idea that came to my mind was to put a 5kg weight(or something else) on my chest but I think this is way too dangerous.
Thanks a lot![/quote]
Pin presses in the power rack. Set a bench in the middle of a power rack. Put the safety pins so that they are 4-5’’ above your chest. On each rep lower the bar to the pins and press.
[quote]Josh Rider wrote:
I understand that for fat loss (as with other fitness goals), nutrition is usually the deciding factor of one’s success. My nutrition is generally where it should be at for fat loss, although I wouldn’t call it optimal: I control my carbohydrate intake by only consuming little amounts my first two meals of the day and post-workout and eat protein based meals throughout the day while keeping my calories below my maintenance level.
What would you generally recommend while losing fat in terms of lifting weights. Most personal trainers would say that high reps (10+) is the ideal way, but you seem to favor the idea that while losing fat, you should lift fairly heavy in order to maintain muscle mass. I’m 16 years old and turning 17 in a month.
Which method do you think is preferable? My trainer is keeping me at a 10-12 rep range but I often see that your philosophy seems to collide with this, and yours seems to make more sense.[/quote]
My method makes more sense. BUT if you hire a trainer LISTEN TO HIM and do not seek outside advice. I know that as a coach there is nothing I hate more than a client second guessing my approach and asking opinions of other coaches.
You pay him to train you, listen to him. You can only have one master.
[quote]Player wrote:
Coach Thib, in the thib system 1 you wrote that in exercises in which CNS involvement is high, going to failure would be really hard on the body. But if I go to the bench press and do 6 rep with my 6RM and then RP and do 3 more reps for example, is it still very hard on the body or the fact of going to failure is what is hard on the CNS?[/quote]
this one ive been wondering about as well, along with the other press varitions…Military, Incline, DB press
What up coach Thib.
I’m 28yrs 6’5" 315lbs. i’m really having a hard time finding a diet plan to fit my needs. I have looked through a bunch of threads on this site,and just can’t find anything. My goal is to drop about 50 to 60lbs and cut up.
Could 3
What up coach Thib.
I’m 28yrs 6’5" 315lbs. i’m really having a hard time finding a diet plan to fit my needs. I have looked through a bunch of threads on this site,and just can’t find anything. My goal is to drop about 50 to 60lbs and cut up.
Could you suggest a diet plan and possibly
a work out plan.
I would greatly appreciate it.
Thanks