Hey Thib, I got a question…was the ceremony nice? 
Heh, heh…I’ll post my question later when you’re back into the swing of things.
Congratulations and good luck to you and your new bride.
Take care.
First of all, congratulations and good luck for the future! I hope you enjoyed your short break.
After quite a long break (2 - 3 months) due to shin splits I finally want to try your workout and gain more strength but also improve in other sports.
Here is my question:
In an accumulation block which times (sorry, I don’t know the english expression) do you recommend for the yielding and the concentric portion of a lift? 3-0-1?
And could I replace barbell row with bent over rowing?
CT, congrats on your recent marriage. i just had a quick question i was hoping you could answer. in your Refined Physique Transformation article you talk about one or two lactate-inducing sessions per week. would a full body circuit using sled-dragging be effective for the lactate-inducing sessions? thanks very much for your time.
[quote]cpcloud wrote:
IvanTheTerrible wrote:
Hey Christian,
I’m reading through gustavopacho’s physique clinic and you wrote:
“The best time to do strength-based training is around 3 hours after you wake-up as this is when testosterone levels are at their highest point and you’ve been awake long enough for your CNS to be ‘‘awake’’.”
Because of work and family obligations, I have to workout at 6AM before I go to work after waking up at 5:30. Is there anything I can do to awaken my CNS? Any supplements?
For the most part I feel fine - I always drink a scoop of whey in ice-water with 5 grams of creatine on my way there… sometimes I take a vivarin if I went to sleep late.
Please advise,
-I
I have the same issue although I’ve noticed after 1-2 weeks you start to feel normal. I do 1 scoop Surge+2 hrx+little bit of black coffee before hitting the weights. This gives me a good boost. Just thought I would throw in my .02 since i’m in the same situation.
After the weights i do 1 scoop of Surge+5-10g creatine. I wanna see what Thib has to say about this. Shugart said once (I think) that your body will adapt over time. I believe it because now I love training early. Try taking a full dose (4 tabs) of TRIBEX the night before. I do this and I wake up ready to do some damage the next morning
[/quote]
Thanks for the response, man. I appreciate it.
Christian, congrats on the wedding… marriage is fun!
[quote]Gorichen wrote:
CT, congrats on your recent marriage. i just had a quick question i was hoping you could answer. in your Refined Physique Transformation article you talk about one or two lactate-inducing sessions per week. would a full body circuit using sled-dragging be effective for the lactate-inducing sessions? thanks very much for your time.[/quote]
If the intensity is high enough (if it induces an increase in lactate production), yes.
Thib,
When incorporating ESW, do you feel that there is a minimum number of sessions at a certain intensity that should always be kept in for those training for general strength and aesthetic purposes(such as 2 sessions of HIIT or 2 moderate length low intensity sessions) or do you feel it can be added in only if/when needed for fat-loss goals or if work capacity is lacking? For general health purposes, would weight training and a clean diet alone be sufficient to maintain heart and health and respiratory fitness?
If designing ESW programs for various types of athletes, is it best to select general,low-impact exercises(such as a bike, rower, or sled) and use a work-to-rest ratio similar to that encountered in the athlete’s chosen sport? i.e. for a hockey player, drag a sled using various techniques for anywhere from 20-90 seconds(approximating a single or double shift)followed by a rest period from anywhere between 30-120 seconds?
As far as more specific energy systems prep, is that best derived from the practice of the sport itself, or do you feel there are ways for different athletes to train that in the gym, as well?
Thib
what volume recommendations do you think would be best to start with for HYPERMETABOLIC TRAINING.
and also i’m concern about lactate inucing training not lasting long enough for an upper/lower split. is there any physical signs that i can know when lactate production has increase?
thanks
[quote]Phoenix Theory wrote:
Thib
what volume recommendations do you think would be best to start with for HYPERMETABOLIC TRAINING.
and also i’m concern about lactate inucing training not lasting long enough for an upper/lower split. is there any physical signs that i can know when lactate production has increase?
thanks[/quote]
I’m working on an article about my updated metabolic workout methods, which has 5 levels of difficulty,
A good basic workout (level 2) is as follow:
A1. Sumo deadlift 12-15 reps
no rest
A2. Burpees 12-15 reps
no rest
A3. Swiss ball crunches 12-15 reps
90 sec. rest
Perform the triple set 3 times
B1. Thrusters (do a search on T-Nation)
12-15 reps
no rest
B2. Vertical jumps + bodyweight squats
10-12 jumps + max squats in 30 seconds
no rest
B3. V-crunches 10-12 reps
90 sec. rest
Perform the triple set 3 times
C1. Dumbbell swing
15 reps left arm only
15 reps right arm only
15 reps both arms (no rest during the set… 45 continuous reps)
no rest
C2. Walking lunges - no weight 10-12 steps per leg
no rest
C3. Cable crunches 10-12 reps
90 sec. rest
Perform the triple set 3 times
[quote]Christian Thibaudeau wrote:
A good basic workout (level 2) is as follow:
A1. Sumo deadlift 12-15 reps
no rest
A2. Burpees 12-15 reps
no rest
A3. Swiss ball crunches 12-15 reps
90 sec. rest
Perform the triple set 3 times
B1. Thrusters (do a search on T-Nation)
12-15 reps
no rest
B2. Vertical jumps + bodyweight squats
10-12 jumps + max squats in 30 seconds
no rest
B3. V-crunches 10-12 reps
90 sec. rest
Perform the triple set 3 times
C1. Dumbbell swing
15 reps left arm only
15 reps right arm only
15 reps both arms (no rest during the set… 45 continuous reps)
no rest
C2. Walking lunges - no weight 10-12 steps per leg
no rest
C3. Cable crunches 10-12 reps
90 sec. rest
Perform the triple set 3 times[/quote]
CT,
With circuits such as the one you posted above, would wearing an x-vest with up to 10 percent of your total bodyweight be an acceptable and even potentially useful adjunct?
I was also curious as to your feelings regarding posture and such circuits. Do you feel that many reps performed during circuits of exercises such as crunches, burpees, and various other choices can have a detrimental impact on posture?
And as far as burpees are concerned, would it be alright to use a small aerobic step or some other elevation when performing these to prevent excessive lumbar rounding when transitioning from the push-up position into the squat position?
Thib, on a Targeted Carb approach for a lean mass gaining phase, when are the best times to ingest carbs during non-training days, assuming the carbs are set the same? Would you just recommend dividing your daily carbs up equally between meals?
(ex. 175g = 25g each/ 7 meals)
Thanks
Hey coach. I recently came across your Refined Physique Transformation article, I had read it before but read it again the other day.
I’m guessing one could use this protocol for lean mass gains/re-comp by stacking the majority of the carbs PWO. My question is, should you do 2 weeks of a standard ketogenic diet to adapt to using fat for fuel, or could you jump right into carbs PWO only and still see a nice recomposition effect?
Right now, I am eating protein/fat style meals at all times, supplementing 30g of BCAA pre/during/post workout, and using Charles Poliquin’s formula for PWO carb intake for my PWO meal (set/rep dependent), usually 40g of protein and 60-70g of carbs, minimal fat, and 200mg of R-ALA.
Thanks Thib.
CT, how true is this?
[quote]Christian Thibaudeau wrote:
ExPro79 wrote:
Coach,
I am interested to know how you went about your carb up day when you did your transformation.
On that carb up day, did you eat carbs with every meal, or did you just have a large carb meal at the end of the day?(I did read the article, and am aware of how many and how often these meals are eaten according to bodyweigh and bodyfat %s)
Was protein eaten at with those meals also, or did you slightly cut back your protein on your carb up day?
Lastly, according to your articles, I’m still unclear if you do or do not count the carbs in green veggies. I know you covered it a million times, but perhaps I am not understanding it correctly.
Thanks for your time and efforts in this GREAT thread!!!
What I did is unconsequential; a program or diet should be based on your individual needs.
Read my article ‘‘Refined physique transformation’’ for more info on how to plan your carb-ups.
[/quote]
One of the greatest articles I’ve ever read, and I read it over again quite often for a reference for myself and some friends.
I do understand the carb up guidelines and frequency for someone like myself of having a 10-12% bodyfat range.
Perhaps I didn’t ask my question correctly so please forgive me if this is considered asking it again.
BUT, are the allotted carbs on the carb up day to be divided equally in each meal?
For example, I’m 240lbs at 10% BF. So that would be 300g of carbs for the carb up(240 x 1.25=300g).
300 div. by 6 meals = 50g carbs/meal.
Just wondering if that’s correct because I can easily eat 300g of carbs at one sittlin, LOL!
Again, I don’t want to beat a dead horse here, just trying to do it correctly. I’ve FINALLY got me some abs and I don’t want to blow it!!!
Big thanks as always…
Thib congrats,
what Volume,Reps,Rest-sets and PROGRESSION in 4-12 week Strength Blocks(bodybuilder and powerlifter)?
[quote]ExPro79 wrote:
Christian Thibaudeau wrote:
ExPro79 wrote:
Coach,
I am interested to know how you went about your carb up day when you did your transformation.
On that carb up day, did you eat carbs with every meal, or did you just have a large carb meal at the end of the day?(I did read the article, and am aware of how many and how often these meals are eaten according to bodyweigh and bodyfat %s)
Was protein eaten at with those meals also, or did you slightly cut back your protein on your carb up day?
Lastly, according to your articles, I’m still unclear if you do or do not count the carbs in green veggies. I know you covered it a million times, but perhaps I am not understanding it correctly.
Thanks for your time and efforts in this GREAT thread!!!
What I did is unconsequential; a program or diet should be based on your individual needs.
Read my article ‘‘Refined physique transformation’’ for more info on how to plan your carb-ups.
One of the greatest articles I’ve ever read, and I read it over again quite often for a reference for myself and some friends.
I do understand the carb up guidelines and frequency for someone like myself of having a 10-12% bodyfat range.
Perhaps I didn’t ask my question correctly so please forgive me if this is considered asking it again.
BUT, are the allotted carbs on the carb up day to be divided equally in each meal?
For example, I’m 240lbs at 10% BF. So that would be 300g of carbs for the carb up(240 x 1.25=300g).
300 div. by 6 meals = 50g carbs/meal.
Just wondering if that’s correct because I can easily eat 300g of carbs at one sittlin, LOL!
Again, I don’t want to beat a dead horse here, just trying to do it correctly. I’ve FINALLY got me some abs and I don’t want to blow it!!!
Big thanks as always…
[/quote]
-
If you don’t have abs, you are not 10-12%… at a true 10% you have a decent 6-pack.
-
Divide the carbs equally among the number of carb-up meals (if it’s 1 day = 5-6 meals, if it’s 1/2 day = 2-3 meals)
[quote]sarah1 wrote:
CT, how true is this?
[/quote]
It is true that some foods require more calories to get digested. But that list is proposterous. Celery is the closest thing to a negative calorie food; but most of the stuff in there is NOT anywhere near that.
[quote]Italiano wrote:
Thib, on a Targeted Carb approach for a lean mass gaining phase, when are the best times to ingest carbs during non-training days, assuming the carbs are set the same? Would you just recommend dividing your daily carbs up equally between meals?
(ex. 175g = 25g each/ 7 meals)
Thanks[/quote]
You do not consume carbs on a non-training day in this approach.
Hey CT I just heard on the Fit Cast that you are going to be doing a seminar sometime soon in Montreal. Could you give some information on when it is and how to sign up for it. Thanks, and Congrats on the wedding.
Thib,
If a day consists only of a lactate inducing session or a circuit like the one you posted earlier, would this be considered a training day? And would that then mean i should follow the same PWO protocol that i would on a strength training day?
[quote]matt_t2004 wrote:
Hey CT I just heard on the Fit Cast that you are going to be doing a seminar sometime soon in Montreal. Could you give some information on when it is and how to sign up for it. Thanks, and Congrats on the wedding.[/quote]
http://www.vinkomorf.com/v2/seminaire/vinkofest2008/index_en.html