Thib's Q&A

Training
1561

[quote]DeadlySting81 wrote:
Thib,

I have a few questions regarding “special” exercises. How would the effect of lean-away one-arm shrugs and supinated cable shrugs differ from that of traditional barbell or dumbbell shrugs?[/quote]

They have a greater range of motion, use the whole function of the upper traps (elevation and upward rotation of the scapula) whereas the regular shrugs only focus on the elevation portion of the function of the traps.

Furthermore both the leaning away and low pulley shrugs have a resistance line that is closer to the orientation of the muscle fibers of the upper traps, which makes them more effective movements.

[quote]DeadlySting81 wrote:
And for a combo or low-incline combo press with dumbbells and cables, what have you found to be the easiest way to get into the starting position? Would it be best to attach the ankle cuffs to your wrists, get in position, and then have a spotter hand you the dumbbells? [/quote]

Yes, that is normally the way to do it.

1562

[quote]Christian Thibaudeau wrote:
Spartan90 wrote:
Hey coach,

should the dietary fiber in non-green veggies be counted to the overall carbs or subtracted?

I have answered this about … oh… a zillion times. Count them as carbs.[/quote]

Sorry about that coach, thanks for the answer.

1563

Is there a certain supp protocol for women who metabolize estrogen badly? When and how should things like zinc, resveratrol, and things like DIM and D-glucarate be used, if at all?

1564

Thib,

Regarding specialization I believe you’ve said in the past that building the body “piece by piece” by cycling through 4-6 week specialization blocks for each muscle group can be even more effective than trying to concurrently build everything up.

Do you feel using similar 4-6 week specialization blocks with a focus lift per block is an optimal strategy for a powerlifter or strongman competitor, or would the approach for best results in those sports need to be a bit more broad-based in any given phase?

And even if specialization is the way to go, would it still need to wait until a trainee had progressed well into the intermediate stage or even reached an advanced stage already?

1565

Coach,

This post is regarding an up-coming event for my soccer try-outs in college. It will be from 9-11 am and then a break until 3pm with the other session being 3-5 pm. My concern is regarding food intake prior to the event. I’ve read some things about carbo-loading which says to plan things from a week prior to the event by depleteing the muscle for 3 days and then loading it up for 3 days until the event(glycogen).

I just wanted to ask what you think of this approach and if you had a better method or suggestion?.

Thank you.

1566

[quote]Christian Thibaudeau wrote:
AtleticoMadrid wrote:
CT,

Since wide-grip/elbows in and close-grip/elbows out curls each somewhat shift the stress towards different portions of the biceps, does this mean that humeral internal or external rotation has an impact on biceps activation or are the effects of the previously mentioned types of curls due to other factors?

There are several factors involved. Read this for more info

http://www.T-Nation.com/readArticle.do?id=1107532

BTW, just for kicks here is a picture of my biceps taken 10 minutes ago. Sorry about the bad quality, I have not yet mastered the art of cell phone pics!!!

Not bad considering that I hardly have time to train right now.[/quote]

Nice fucking arms haah that wouldnt be bad even if you were doing the exact program you wanted haha

1567

[quote]Thunderstruck88 wrote:
Do you feel using similar 4-6 week specialization blocks with a focus lift per block is an optimal strategy for a powerlifter or strongman competitor, or would the approach for best results in those sports need to be a bit more broad-based in any given phase?[/quote]

I know a lot of powerlifters and olympic lifters who proceed that way, with good results. I have, myself, gotten my fastest gains on a lift when I focused on it while maintaining the other ones.

Is it optimal for competition? It depends on if one specific lift is really holding you back.

For example, if you are dominating contests in the squat, suck in the bench and hang with others in the dead, then it migth be a good strategy to do some spec work to max out your bench.

However if you ‘‘can’t afford’’ not to gain on a lift for a certain period of time, for example if your bench suck BUT your squat and deadlift are not at a dominating level, then it is not the right approach.

For strongman competitors I don’t like the approach because there is simply too many different events that you have to be prepared for.

[quote]Thunderstruck88 wrote:
And even if specialization is the way to go, would it still need to wait until a trainee had progressed well into the intermediate stage or even reached an advanced stage already? [/quote]

It will only be the way to go for a relatively high level competitor who has a glaring weak lift that is holding him back.

1568

BTW, my current training program looks like this:

DAY 1 - CHEST AND BACK

A1. Bench press
1 x 1, 1 x 6, 1 x 1, 1 x 6, 1 x 1, 1 x 6
120 sec rest (alternate A1. and A2.)

A2. Chest-supported DB rowing
6 x 4-6
120 sec. rest

B1. Low-incline DB press
1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3
90 sec. rest (alternate B1. and B2.)

B2. Pull-ups (weighted)
1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3
90 sec. rest

DAY 2 - LOWER

A1. Front squat
1 x 1, 1 x 6, 1 x 1, 1 x 6, 1 x 1, 1 x 6
120 sec rest (alternate A1. and A2.)

A2. Romanian deadlift
6 x 4-6
120 sec. rest

B1. Short steps walking lunges
4 x 6-8/leg
90 sec. rest (alternate B1. and B2.)

B2. Leg curl
4 x 6-8
90 sec. rest

DAY 3 - ARMS

A1. 1/2 close grip bench press in power rack
1 x 1, 1 x 6, 1 x 1, 1 x 6, 1 x 1, 1 x 6
120 sec rest (alternate A1. and A2.)

A2. Scott curl
1 x 1, 1 x 6, 1 x 1, 1 x 6, 1 x 1, 1 x 6
120 sec rest

B1. Lying DB triceps extension
1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3
90 sec.rest (alternate B1 and B2)

B2. Chest-supported DB hammer curl
1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3
90 sec.rest

  • NOTE: shoulders are not trained because of time constraints. This is the part I ‘‘skip’’ in that situation because:

a) they are a strong point of mine
b) the shoulders are already being hit indirectly during the chest/back workout

HOWEVER I do rotator cuff and rhomboid work at the beginning of every workout.

1569

I am interested in losing body fat I just can’t get right. I work full time and go to school part time and I don’t have the time to do a lot in the weight room and I am welcome to all advice. Right now I follow a regime of 3x5 squat 3x5 bench and chinups 3xfailure one with a rest day in between and 3x5 squat 3x5 over head press and 1x5 deadlifts, pullups 3x failure. I alternate the two m,w,f.

1570

Hi coach and thanks a lot for your current photo and training program.
How many weeks do you use this kind of intesification training phase?
If someone ectomorph eat enough calories for maintenance or lean muscle gain, is it useful for him this type of program for
4-6 weeks (alternate with accumulation phase)? Thanks again.

1571

[quote]Christian Thibaudeau wrote:
BTW, my current training program looks like this:

DAY 1 - CHEST AND BACK

A1. Bench press
1 x 1, 1 x 6, 1 x 1, 1 x 6, 1 x 1, 1 x 6
120 sec rest (alternate A1. and A2.)

A2. Chest-supported DB rowing
6 x 4-6
120 sec. rest

B1. Low-incline DB press
1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3
90 sec. rest (alternate B1. and B2.)

B2. Pull-ups (weighted)
1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3
90 sec. rest

DAY 2 - LOWER

A1. Front squat
1 x 1, 1 x 6, 1 x 1, 1 x 6, 1 x 1, 1 x 6
120 sec rest (alternate A1. and A2.)

A2. Romanian deadlift
6 x 4-6
120 sec. rest

B1. Short steps walking lunges
4 x 6-8/leg
90 sec. rest (alternate B1. and B2.)

B2. Leg curl
4 x 6-8
90 sec. rest

DAY 3 - ARMS

A1. 1/2 close grip bench press in power rack
1 x 1, 1 x 6, 1 x 1, 1 x 6, 1 x 1, 1 x 6
120 sec rest (alternate A1. and A2.)

A2. Scott curl
1 x 1, 1 x 6, 1 x 1, 1 x 6, 1 x 1, 1 x 6
120 sec rest

B1. Lying DB triceps extension
1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3
90 sec.rest (alternate B1 and B2)

B2. Chest-supported DB hammer curl
1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3
90 sec.rest

  • NOTE: shoulders are not trained because of time constraints. This is the part I ‘‘skip’’ in that situation because:

a) they are a strong point of mine
b) the shoulders are already being hit indirectly during the chest/back workout

HOWEVER I do rotator cuff and rhomboid work at the beginning of every workout.

[/quote]

coach, i love your setup. how often are you hitting each muscle group (essentially, how often are you doing each workout)? also, is this for maintenance purposes or for mass and strength gains? to tell you the truth, i was thinking of using a split just like that to gain muscle and strength.

1572

[quote]Christian Thibaudeau wrote:
BTW, my current training program looks like this:

DAY 1 - CHEST AND BACK

A1. Bench press
1 x 1, 1 x 6, 1 x 1, 1 x 6, 1 x 1, 1 x 6
120 sec rest (alternate A1. and A2.)

A2. Chest-supported DB rowing
6 x 4-6
120 sec. rest

B1. Low-incline DB press
1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3
90 sec. rest (alternate B1. and B2.)

B2. Pull-ups (weighted)
1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3
90 sec. rest

DAY 2 - LOWER

A1. Front squat
1 x 1, 1 x 6, 1 x 1, 1 x 6, 1 x 1, 1 x 6
120 sec rest (alternate A1. and A2.)

A2. Romanian deadlift
6 x 4-6
120 sec. rest

B1. Short steps walking lunges
4 x 6-8/leg
90 sec. rest (alternate B1. and B2.)

B2. Leg curl
4 x 6-8
90 sec. rest

DAY 3 - ARMS

A1. 1/2 close grip bench press in power rack
1 x 1, 1 x 6, 1 x 1, 1 x 6, 1 x 1, 1 x 6
120 sec rest (alternate A1. and A2.)

A2. Scott curl
1 x 1, 1 x 6, 1 x 1, 1 x 6, 1 x 1, 1 x 6
120 sec rest

B1. Lying DB triceps extension
1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3
90 sec.rest (alternate B1 and B2)

B2. Chest-supported DB hammer curl
1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3
90 sec.rest

  • NOTE: shoulders are not trained because of time constraints. This is the part I ‘‘skip’’ in that situation because:

a) they are a strong point of mine
b) the shoulders are already being hit indirectly during the chest/back workout

HOWEVER I do rotator cuff and rhomboid work at the beginning of every workout.

[/quote]

so are you back to a mass gaining approach or is this jsut because of limited time

1573

[quote]Christian Thibaudeau wrote:
BTW, my current training program looks like this:

DAY 1 - CHEST AND BACK

A1. Bench press
1 x 1, 1 x 6, 1 x 1, 1 x 6, 1 x 1, 1 x 6
120 sec rest (alternate A1. and A2.)

A2. Chest-supported DB rowing
6 x 4-6
120 sec. rest

B1. Low-incline DB press
1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3
90 sec. rest (alternate B1. and B2.)

B2. Pull-ups (weighted)
1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3
90 sec. rest

DAY 2 - LOWER

A1. Front squat
1 x 1, 1 x 6, 1 x 1, 1 x 6, 1 x 1, 1 x 6
120 sec rest (alternate A1. and A2.)

A2. Romanian deadlift
6 x 4-6
120 sec. rest

B1. Short steps walking lunges
4 x 6-8/leg
90 sec. rest (alternate B1. and B2.)

B2. Leg curl
4 x 6-8
90 sec. rest

DAY 3 - ARMS

A1. 1/2 close grip bench press in power rack
1 x 1, 1 x 6, 1 x 1, 1 x 6, 1 x 1, 1 x 6
120 sec rest (alternate A1. and A2.)

A2. Scott curl
1 x 1, 1 x 6, 1 x 1, 1 x 6, 1 x 1, 1 x 6
120 sec rest

B1. Lying DB triceps extension
1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3
90 sec.rest (alternate B1 and B2)

B2. Chest-supported DB hammer curl
1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3
90 sec.rest

  • NOTE: shoulders are not trained because of time constraints. This is the part I ‘‘skip’’ in that situation because:

a) they are a strong point of mine
b) the shoulders are already being hit indirectly during the chest/back workout

HOWEVER I do rotator cuff and rhomboid work at the beginning of every workout.

[/quote]

so are you back to a mass gaining approach or is this jsut because of limited time? Also you do rotator cuff work at the beg of EVERY workout? why is that

1574

Coach,

Thanks for answering my question in such depth about simultaneous muscle gain and fat loss. I was interested also in the possibility of strength increases whilst in a caloric deficit.

The reason I ask is I find some of the relative strength of athletes to be unreal, for example I have heard you talk about Pascal Caron’s strength before. Obviously these athletes are the elite but do you use any specific techniques to increase strength while maximizing cody comp.?

Thanks in advance,

James

1575


Thib,

I already have the bar pictured above in my home gym, but would it be a good idea to invest in a “football bar”, as well, since the angled handles would offer even more variety? It seems like such a bar would be especially good for reverse grip bench presses since it would not be as extreme on the wrists as a straight bar.

I was also wondering what you thought of asymmetric lifting with such bars? Do you have any guidelines for when, how(in terms of fitting them into a program), and with whom(competitive athletes mostly or exclusively?) to use these implements in this uneven/offset fashion?

Thanks for your time and help, coach.

1576

You’re HTMB book is amazing. I was expecting it to be a rehash of a lot of what I’d already read here, in your articles, and in other books, but I’m really glad about the way it came out. Great training info and some great studies listed in there. I’m on principle 7 (doing 2 a day so I take the time to think about each).

Anyways, you got me thinking about doing more eccentric work since I usually neglect it. I currently alternate 2 high intensity weeks with 2 high volume weeks, and was thinking I could add in heavy negatives at the end of my sets during my high intensity phases, and doing accentuated eccentrics during the accumulation phases. Would this be a sound idea?

1577

What phase would this be considered? It looks like you are sticking to relatively low rep range, with higher number of sets. Does this work for you in terms of growth? I knew a few middle eastern body builders who used a scheme like this.

[quote]Christian Thibaudeau wrote:
BTW, my current training program looks like this:

DAY 1 - CHEST AND BACK

A1. Bench press
1 x 1, 1 x 6, 1 x 1, 1 x 6, 1 x 1, 1 x 6
120 sec rest (alternate A1. and A2.)

A2. Chest-supported DB rowing
6 x 4-6
120 sec. rest

B1. Low-incline DB press
1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3
90 sec. rest (alternate B1. and B2.)

B2. Pull-ups (weighted)
1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3
90 sec. rest

DAY 2 - LOWER

A1. Front squat
1 x 1, 1 x 6, 1 x 1, 1 x 6, 1 x 1, 1 x 6
120 sec rest (alternate A1. and A2.)

A2. Romanian deadlift
6 x 4-6
120 sec. rest

B1. Short steps walking lunges
4 x 6-8/leg
90 sec. rest (alternate B1. and B2.)

B2. Leg curl
4 x 6-8
90 sec. rest

DAY 3 - ARMS

A1. 1/2 close grip bench press in power rack
1 x 1, 1 x 6, 1 x 1, 1 x 6, 1 x 1, 1 x 6
120 sec rest (alternate A1. and A2.)

A2. Scott curl
1 x 1, 1 x 6, 1 x 1, 1 x 6, 1 x 1, 1 x 6
120 sec rest

B1. Lying DB triceps extension
1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3
90 sec.rest (alternate B1 and B2)

B2. Chest-supported DB hammer curl
1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3
90 sec.rest

  • NOTE: shoulders are not trained because of time constraints. This is the part I ‘‘skip’’ in that situation because:

a) they are a strong point of mine
b) the shoulders are already being hit indirectly during the chest/back workout

HOWEVER I do rotator cuff and rhomboid work at the beginning of every workout.

[/quote]

1578

CT-
After a low carb diet, what should my macros look like if I am trying to gain lean mass? All I’ve done so far is add carb post workout.
I have heard of macros like 40/40/20 and 40/30/30 are good but also tend to bring back the fat gains. Aside from carb cycling(not a fan), what do you recommend.

On a side note, I have began training for strongman, incase that changes anything, but aside from comps. I dont see why it would.

Edit: I’m at 14% bf, Might try to go down to 10 with the get shredded diet but I’m not sure.

Thanks

haha, sweet pic + routine. Hows it working out alt. 1x1 and 1x6?

1579

CT I have this strange problem. I can bench till the cows come home, but if I try doing push ups, my shoulders get sore (posterior delts mostly).

It doesn’t start right away. The first set I don’t notice anything. Second set is a 1 or 2 on the pain scale. Third is a 3 or 4. And after the fourth I cut it out because I don’t want to make it any worse. I’ve tried varying my hand placement and it doesn’t seem to make a difference.

1580

[quote]Sliver wrote:
CT I have this strange problem. I can bench till the cows come home, but if I try doing push ups, my shoulders get sore (posterior delts mostly).

It doesn’t start right away. The first set I don’t notice anything. Second set is a 1 or 2 on the pain scale. Third is a 3 or 4. And after the fourth I cut it out because I don’t want to make it any worse. I’ve tried varying my hand placement and it doesn’t seem to make a difference. [/quote]

My guess is weak rhomboids, serratus and rotator cuff muscles. You have no shoulder, and especially scapular stability. When doing the bench press it is not a problem because your shoulder blades are ‘‘pinned’’ against the bench. But with push ups it isn’t.

Do a search for serratus and rhomboid exercises and you’ll find several good options to use.