Thib's Q&A

Training
1761

CT,

I have been lifting for about 4yrs. I follow a strict diet day in and out along with adapting and changing things when they have to be. In the last year I realized that Im super lean everywhere but in my gut.

I have always had this and have brought it into attention to other bodybuilders and they same the same things “thats strange.” Have you ever had a client with a condition that there gut is blury and everywhere else is incredibily lean? I wouldnt be asking if it didnt seem like something was wrong…

1762

Thib,

When would be the best time/with what types of training methods(constant tension method with a secondary exercise, perhaps?) would it be best to use the technique that TC has referred to in the past as “cripple” curls?

If possible, I’d also like to get your thoughts on performing concentration curls in the classic/Arnold style but with a kettlebell to allow for a bit more ROM since the DB plates would not hit your chest. Would this have a place in biceps training or do you have an exercise choice or choices that would be superior?

1763

Coach Thibs, after watching Men’s Gymnastics all week on the Olympics, I was curious as to why most of the gymnast’s arms are huge in comparison to their torsos and legs. And likewise, why are their biceps so massive, relative to their triceps. It seems rather imbalanced. Thanks Coach.

1764

[quote]donovanbrambila wrote:
Coach Thibs, after watching Men’s Gymnastics all week on the Olympics, I was curious as to why most of the gymnast’s arms are huge in comparison to their torsos and legs. And likewise, why are their biceps so massive, relative to their triceps. It seems rather imbalanced. Thanks Coach.[/quote]

perhaps more pull movements from the rings and other apparatuses, plus not every elite gymnast is doing resistance training do i dont know would they be balanced,
i might be wrong.
missed the gymnastics.
they only show the boring sports in ireland

1765

Coach,
Are there any negative side effects of consuming only omega-3 fats (liquid fish oil, Flameout, and milled flax seeds) for a long period of time, say 1 year? Thanks.

EDIT: obviously there would be some trace amount of monos saturated in lean proteins.

1766

Coach,

I am sorting out my nutrition for a fat-loss phase using your “Refined Physique Transformation” as my guideline. My question is regarding acceptable fats. I have read (in the Physique Clinics) where you recommend Olive oil. Macadamia Nut Oil and Coconut oil, but I was curious about toasted (dark) Sesame oil. Is this an acceptable substitute for olive oil to top green veggies if used once a day?

1767

CT do you still recomend your 40/40/20 diet for someone who is endo / meso trying to lean up with 11-12% bf

1768

? for CT or anybody else:

What reasons is there, biomechanically, that “king deadlifts” would target the hamstrings more than the quads and “pistols” would target the quads more?

(I note also that in a regular squat, the hams get more more involved when you go ass to the floor, but king deadlifts don’t go that low–pistols do)

1769

[quote]Brian Smith wrote:
? for CT or anybody else:

What reasons is there, biomechanically, that “king deadlifts” would target the hamstrings more than the quads and “pistols” would target the quads more?

(I note also that in a regular squat, the hams get more more involved when you go ass to the floor, but king deadlifts don’t go that low–pistols do)[/quote]

i believe (but not entirely sure) that with pistols, b/c your torso is more upright (and movement happens most at the knees) its a knee dominant movement, and therefore targets the quads more.

with a king deadlift, movement happens most at the hips, so therefore its a hip dominant movement, which target the hamstrings more.

1770

[quote]forbes wrote:

i believe (but not entirely sure) that with pistols, b/c your torso is more upright (and movement happens most at the knees) its a knee dominant movement, and therefore targets the quads more.

with a king deadlift, movement happens most at the hips, so therefore its a hip dominant movement, which target the hamstrings more. [/quote]

So, would that mean that during the descent of a king deadlift, by bending the knee so that you go lower than parallel, you’re changing the movement from hip-dominant to quad-dominant or at least reducing its effectiveness as a hip-dominant movement?

…

Is it possible that it also has to do with where the knee is relative to the toes, so that the more forward torso during the king deadlift allows the toes to be in front of the knee like in a box squats, which make the hamstrings work more?

1771

[quote]donovanbrambila wrote:
Coach Thibs, after watching Men’s Gymnastics all week on the Olympics, I was curious as to why most of the gymnast’s arms are huge in comparison to their torsos and legs.

And likewise, why are their biceps so massive, relative to their triceps. It seems rather imbalanced. Thanks Coach.[/quote]

A lot of olympic athletes have very unbalanced physique either from a functional or aesthetic standpoint.

Male gymnasts generally have small legs, huge shoulders, biceps and back and average or below average tricep and chest. This is because their sport tend to develop some muscles more so than others.

Furthermore, carrying a lot of muscle mass in the legs can make their performance in most events much more difficult.

Olympic lifters tend to have huge legs, shoulders, traps and lower back, average arms and a weak chest.

Speed skaters have humongous legs and a ‘‘normal’’ upper body (same for downhill skiers).

Kayakists have huge shoulders, arms and back but almost not legs and an average chest

Etc.

Their goal is not to build a balanced and aesthetic physique, but one that is ideal for their sport.

1772

[quote]Christian Thibaudeau wrote:
donovanbrambila wrote:
Coach Thibs, after watching Men’s Gymnastics all week on the Olympics, I was curious as to why most of the gymnast’s arms are huge in comparison to their torsos and legs.

And likewise, why are their biceps so massive, relative to their triceps. It seems rather imbalanced. Thanks Coach.

A lot of olympic athletes have very unbalanced physique either from a functional or aesthetic standpoint.

Male gymnasts generally have small legs, huge shoulders, biceps and back and average or below average tricep and chest. This is because their sport tend to develop some muscles more so than others. Furthermore, carrying a lot of muscle mass in the legs can make their performance in most events much more difficult.

Olympic lifters tend to have huge legs, shoulders, traps and lower back, average arms and a weak chest.

Speed skaters have humongous legs and a ‘‘normal’’ upper body (same for downhill skiers).

Kayakists have huge shoulders, arms and back but almost not legs and an average chest

Etc.

Their goal is not to build a balanced and aesthetic physique, but one that is ideal for their sport.[/quote]

With regards to assessing the posture and structural balance of athletes on a case-by-case basis, how do you determine when a deviation from a general norm is not only acceptable but even conducive to enhanced performance and when a deviation is merely increasing the athletes risk of injury and/or limiting their overall potential to perform?

For example, I’ve noticed the male gymnasts tend to have protracted shoulder girdles and the female athletes tend to have an even more pronounced anterior pelvic tilt than you’d even see on an “everyday” woman.

1773

Hey Coach,

I have a quick question about the new supplement that just came out 11-T. I realize that supplements like this can be taken off the market just as quickly as they have been put on, but due to the fact that it is hormonal I wanted to wait to use it.

I just turned 20, so I was going to wait till I’m at least 21 before using it. I’m worried it will be gone by then. I was strongly considering buying two bottles of it and keeping them for the future, but I wanted to ask you if they would keep and if you would recommend doing this?

1774

Whats goin on Thib.

My post worlout shake is 50g whey, 10g bcaa, and 50g glucose powder. What i want to know is the 50g glucose enough to transport the protein into the muscle after training, or is that too much, as its totally sugar. Im 157 pounds if that affects the amount needed for after training.

Cheers

1775

Whats goin on Thib.

My post worlout shake is 50g whey, 10g bcaa, and 50g glucose powder. What i want to know is the 50g glucose enough to transport the protein into the muscle after training, or is that too much, as its totally sugar. Im 157 pounds if that affects the amount needed for after training.

Cheers

1776

Coach:

Just had a question concerning long-term low carb approaches.

As an FFB as shugs would call it, I have noticed my best fat loss from a low carb diet, which I have been continuously following for about 12 weeks now. At 5’8, i have dropped from 182 to 167 over that 12 wk period. I am at 10% body fat or so, and would love to get to sub 8-7% bf. I have some fat on my love handle region, and some fat around my hamstrings.

My question is, since I know you are against calorie deficits for more than 12 weeks, should I just continue until I reach this desired level and then maintain, or just start maintenance now?

Finally, what do you feel about pwo shakes and long term low carb diets? Should I just use glutamine and whey hydrosylate and not carbs? At present I use Surge…

Thank you very much for your reply

1777

Thib,
How great would the difference in effect be between squeezing the target muscle(s) as hard as possible and stopping just short of lockout or locking out and still squeezing the target muscle(s) as hard as possible versus squeezing throughout but then locking out for 1 or 2 seconds and allowing the target muscles to briefly relax?

Would this latter option drastically decrease the effectiveness of lactate work or the effectiveness of an exercise versus doing that same exercise with the constant tension method or would the actual difference in overall results be more subtle?

1778

Hi coach…

It is said that ALA increases insulin sensitivity, but aint’ fish oil (DHA, EPA) basicly same stuff than ALA… so is there any reason to also supplement with ALA if a person is already mega dosing fish oil??

Thanks for your time.

1779

[quote]TMT wrote:
Hi coach…

It is said that ALA increases insulin sensitivity, but aint’ fish oil (DHA, EPA) basicly same stuff than ALA… so is there any reason to also supplement with ALA if a person is already mega dosing fish oil??

Thanks for your time.[/quote]

Both supplements are not even close to being similar!!! Seriously you must have confused ALA with something else (CLA for example). Both are complimentary.

1780

[quote]jzl1388 wrote:
Coach:

Just had a question concerning long-term low carb approaches.

As an FFB as shugs would call it, I have noticed my best fat loss from a low carb diet, which I have been continuously following for about 12 weeks now. At 5’8, i have dropped from 182 to 167 over that 12 wk period.
[/quote]

Congrats on your progress so far.

[quote]jzl1388 wrote:
I am at 10% body fat or so, and would love to get to sub 8-7% bf. I have some fat on my love handle region, and some fat around my hamstrings. [/quote]

You cannot assume that you are at 10% without having your BF measured by a pro. At 10% you should see your six pack.

[quote]jzl1388 wrote:
My question is, since I know you are against calorie deficits for more than 12 weeks, should I just continue until I reach this desired level and then maintain, or just start maintenance now?[/quote]

  1. STOP saying that you ‘‘KNOW’’ that I am for or against something. It’s annoying and most of the times you guys are wrong in your assumptions.

  2. I would suggest a 1 week of higher energy consumption.

  3. Remember that increasing your energy intake for a week or so doesn’t mean falling off the diet wagon. You can stay low-carbs but add 25% more energy in the form of fat and protein.

[quote]jzl1388 wrote:
Finally, what do you feel about pwo shakes and long term low carb diets? Should I just use glutamine and whey hydrosylate and not carbs? At present I use Surge…

Thank you very much for your reply [/quote]

If you can stay below 50g with carbs PER DAY in your post-workout shake then you are fine. That means that if you have a full serving of Surge you can’t have ANY carbs during the day.