Coach,
Does your muscle fiber dominance test (from your article on genetics) still hold true? If not, what is the method you use to test that now?
Coach,
Is there a strength oriented version of your back specialization program? In other words is there a similar program that focuses on strength and power in the back rather than just size for bodybuilding purposes?
[quote]cpcloud wrote:
Coach,
Does your muscle fiber dominance test (from your article on genetics) still hold true? If not, what is the method you use to test that now?[/quote]
It’s still that test.
Coach
I’m currently training for an increase in vertical jump and my gym doesn’t have a squat rack.
all it has is a hack squat, smith machine and leg press.
I was wondering which would be the best option for a carry over in athletic performance.
And no, I can’t find another gym! 
THanks
Coach,
I just added an additional job to my personal training business… I was hired by one of the local ice rinks to be a strength/nutrtion coach for 3-4 of the teams competing this fall. I am very excited and of course nervous too. I was thinking I would develop some sort of index/test for the kids to test them prior to starting my program and then retest them at the end of the program. The thought being that I will be able to quantify progress from my program to the owners that hired me. The kids ages range from 12-17 and I don’t know yet whether I will get male or female teams. Anyway, I came up with some tests that seem pretty standard to me and easy to duplicate them at almost any rink with little to no equipment necessary. Mind sharing your thoughts? If this infringes on your business, then I of course apologize ahead of time.
- blue line to line time (they do have an electronic eye so no stop watch needed)
- body fat
- pull ups/chin ups
- clap/plyo push ups
- wall sit time
- flexibility (don’t have an idea for this one yet)
- broad jump
Thanks ahead of time Coach!
CT,
I have two questions about ab training.
a) Do you think that stage-ready abs can be developed solely through the use of maximum duration isometrics, compound lifts, and diet; or do you feel dynamic ab work would be necessary to achieve this?
b) Since most bodybuilders want to mute the contribution of the obliques as much as possible, would training their various functions using a protocol such as the 3-5 method I’ve seen suggested by Pavel Tsatsouline(3-5 sets of 3-5 reps with 3-5 minutes between sets) be a good way to maintain strength and muscle balance without leading to extra hypertrophy that could distort the illusion of a V-taper?
Thib,
Given that the further a trainee is from his genetic ceiling/potential, the faster gains/adaptations can occur; does this mean that even if you had a beginner who trained with poor technique and subpar programs for years or someone who went through a lengthy corrective phase to help restore posture and get ready for more serious and extensive training that each of them could make somewhat fast/“beginner-style” gains once undertaking a well-designed program with sufficient volume and intensity for each muscle group?
I suppose what I’m asking is if the period for achieving beginner gains is related more to the actual level of development previously achieved rather than some arbitrary concept of time, such as 6 months, 1 year, 1.5 years, etc.
And as far as “muscle memory gains,” how long between when de-training occurred and the resumption of serious training would this effect last? For example, if someone had trained for 3 years and made significant gains but then abandoned training for 3 years, would the muscle memory effect come into play if consistently serious training was then resumed, or would the inactive period have been too lengthy to elicit this effect?
I’d greatly appreciate your thoughts in these areas. And congratulations on getting married. All the best to you and your bride.
CT:
I know u cook with coconut oil and I hear it offers thyroid benefits.
I also hear it makes ur food taste a bit “nutty.”
What do you think if you put 2 tbsp’s in a shot glass and down it once a day?
The rest of my fat comes from…
Fish/fish oil.
1 whole avocado a day.
EVOO which I use as dressing.
(low carb diet BTW)
Also coach
since you unfortunately lost the Muscle for Athletes part 3
would you be able to quickly explain the use of Muscular,Elastic, Reflexive, Heavy Explosive in categorizing the different methods and which ones it is better to combine together.
Is it to do with CNS adpations to different structures (rate, duration etc)
Thank You
CT, do you recommend avoiding fats in the meal 1 hr. pwo if you use Surge after the workout?
I just had this thinking that my body should be burning more fat after a workout, so if I injest dietary fat at that time it will make my body not want to burn up bf during that time so I should have none, just have my protein and veggies and a bit of fruit at this time. Is this silly reasoning?
[quote]moofs wrote:
CT:
I know u cook with coconut oil and I hear it offers thyroid benefits.
I also hear it makes ur food taste a bit “nutty.”
What do you think if you put 2 tbsp’s in a shot glass and down it once a day?
)[/quote]
Coconut oil is solid at room temperature… so much for the ‘‘shot’’ technique.
[quote]AtleticoMadrid wrote:
Thib,
Given that the further a trainee is from his genetic ceiling/potential, the faster gains/adaptations can occur; does this mean that even if you had a beginner who trained with poor technique and subpar programs for years or someone who went through a lengthy corrective phase to help restore posture and get ready for more serious and extensive training that each of them could make somewhat fast/“beginner-style” gains once undertaking a well-designed program with sufficient volume and intensity for each muscle group?
I suppose what I’m asking is if the period for achieving beginner gains is related more to the actual level of development previously achieved rather than some arbitrary concept of time, such as 6 months, 1 year, 1.5 years, etc.[/quote]
Any physical activity that leads to some physiological adaptation will somewhat ‘‘chip away’’ from beginner gains potential.
YES training using bad technique and idiotic programs will after the potential for beginner gains. YES corrective training will do the same thing.
That’s why a lot of relatively advanced trainees often say ‘‘If I had known what I know now when I started I would have gained a lot more muscle right from the start’’.
[quote]AtleticoMadrid wrote:
And as far as “muscle memory gains,” how long between when de-training occurred and the resumption of serious training would this effect last? For example, if someone had trained for 3 years and made significant gains but then abandoned training for 3 years, would the muscle memory effect come into play if consistently serious training was then resumed, or would the inactive period have been too lengthy to elicit this effect?
[/quote]
This is impossible to answer as it depends on many factors including training experience, the level of gains attained, how much of these gains you maintained through your regular activities once you stopped training, your genetic traits, your nutritional program when you trained and when you stopped training, etc.
The only somewhat useful info that I can give you is that the longer you trained the more easily muscle will come back after a lay-off.
[quote]Phoenix Theory wrote:
Coach
I’m currently training for an increase in vertical jump and my gym doesn’t have a squat rack.
all it has is a hack squat, smith machine and leg press.
I was wondering which would be the best option for a carry over in athletic performance.
And no, I can’t find another gym!
THanks[/quote]
Find another gym. I’m DEAD SERIOUS about this, I’m not trying to be funny. If you are intereste in high level physical performance you will NEED a power rack. Not only is it used for squats variations, but for several effective techniques like partials, isometrics, functional isometrics, etc.
In the meantime you can try these exercises:
- Snatch-grip deadlift
- Duck-stance deadlift
- Bulgarian split squats
- Various types of lunges (short steps, long steps, walking, stationary, etc.)
- Step-ups
- Front squats (power cleaning the weight to the shoulders then squatting it)
- Lumberjack squats (do a search on this side)
- DB squats
The legs press and hack squats should only be used as secondary/assistance exercises, not primary ones.
Forget about using the Smith machine to do squats.
CT,
While no exercise choice will ever optimal(in terms of individual biomechanics, levers, etc.) or safe(in terms of joint health) for all lifters, would the difference in overall physique development be that significant between a trainee using potentially “riskier” exercise selections such as the guillotine press or lateral raises in the frontal plane or slightly behind with pinkies higher than thumbs and that same trainee selecting an elbows-tucked style of pressing or laterals in the scapular plane? Or would results still be the same or very close provided that proper loading and quality of contraction/exercise performance were respected and maintained?
[quote]ThetfordMiner wrote:
CT,
I have two questions about ab training.
a) Do you think that stage-ready abs can be developed solely through the use of maximum duration isometrics, compound lifts, and diet; or do you feel dynamic ab work would be necessary to achieve this?[/quote]
I would be tempted to say NO. However there will always be some exceptions showing me wrong! Lee Priest doesn’t train abs yet in contest shape he has a solid 8-pack.
Branch Warren doesn’t train abs either and they are fine come contest time.
The truth is that if one reaches a TRUE competition-level bodyfat percentage (I’m talking about not even to pinch some skin here, not merely being ‘‘cut’’) then abs will be visible no matter what.
That having been said, some people have very thin abdominals. These people will have much less abdominal definition even at super low body fat level; heck some people with that ‘‘condition’’ don’t have a 6-pack unless they drop down to less than 5% body fat and dehydrate themselves!
So my final answer would be: ‘‘If one can reach a true contest shape body fat level, he will have some abdominal definition. But the amount of definition will depend on the thickness of the abdominal muscles’’
Furthermore, the thicker the abs are, the less body fat you need to lose to get them visible.
With that having been said, while I LOVE to use isometric actions in a program. If used alone it will not be enough to maximally thicken the abs.
So would isos be enough to get your abs to show? Yes, if …
- You naturally have thick abs
- You have extremely low levels of body fat
Otherwise you will need dynamic, preferably weighted, abs work.
[quote]ThetfordMiner wrote:
b) Since most bodybuilders want to mute the contribution of the obliques as much as possible, would training their various functions using a protocol such as the 3-5 method I’ve seen suggested by Pavel Tsatsouline(3-5 sets of 3-5 reps with 3-5 minutes between sets) be a good way to maintain strength and muscle balance without leading to extra hypertrophy that could distort the illusion of a V-taper? [/quote]
No. Trust me, the oblique’s potential for growth is WAY overestimated. It is a muscle with a very low hypertrophy potential so it is actually almost impossible to screw up your V-taper by doing regular oblique work at a reasonable volume.
[quote]Christian Thibaudeau wrote:
ThetfordMiner wrote:
CT,
I have two questions about ab training.
a) Do you think that stage-ready abs can be developed solely through the use of maximum duration isometrics, compound lifts, and diet; or do you feel dynamic ab work would be necessary to achieve this?
I would be tempted to say NO. However there will always be some exceptions showing me wrong! Lee Priest doesn’t train abs yet in contest shape he has a solid 8-pack.
Branch Warren doesn’t train abs either and they are fine come contest time.
The truth is that if one reaches a TRUE competition-level bodyfat percentage (I’m talking about not even to pinch some skin here, not merely being ‘‘cut’’) then abs will be visible no matter what.
That having been said, some people have very thin abdominals. These people will have much less abdominal definition even at super low body fat level; heck some people with that ‘‘condition’’ don’t have a 6-pack unless they drop down to less than 5% body fat and dehydrate themselves!
So my final answer would be: ‘‘If one can reach a true contest shape body fat level, he will have some abdominal definition. But the amount of definition will depend on the thickness of the abdominal muscles’’
Furthermore, the thicker the abs are, the less body fat you need to lose to get them visible.
With that having been said, while I LOVE to use isometric actions in a program. If used alone it will not be enough to maximally thicken the abs.
So would isos be enough to get your abs to show? Yes, if …
- You naturally have thick abs
- You have extremely low levels of body fat
Otherwise you will need dynamic, preferably weighted, abs work.
ThetfordMiner wrote:
b) Since most bodybuilders want to mute the contribution of the obliques as much as possible, would training their various functions using a protocol such as the 3-5 method I’ve seen suggested by Pavel Tsatsouline(3-5 sets of 3-5 reps with 3-5 minutes between sets) be a good way to maintain strength and muscle balance without leading to extra hypertrophy that could distort the illusion of a V-taper?
No. Trust me, the oblique’s potential for growth is WAY overestimated. It is a muscle with a very low hypertrophy potential so it is actually almost impossible to screw up your V-taper by doing regular oblique work at a reasonable volume.[/quote]
CT,
Is there a way to make your abs thicker or that is mostly genetic? Are there ab exercises that can actually develop your abs or should a person seeking he golden six-pack (assuming that bf levels are low) tick only to squats and DLs?
By the way, what do u mean when you say that some people need to dehydrate to see abs. I cant grasp this concept can you explain? (seems unhealthy too)
[quote]Player wrote:
Is there a way to make your abs thicker or that is mostly genetic? Are there ab exercises that can actually develop your abs or should a person seeking he golden six-pack (assuming that bf levels are low) tick only to squats and DLs?[/quote]
Weighted ab work. Abs made of muscle tissue that is similar to other muscle groups. If you want to make your biceps bigger you have to lift weights, not do endless sets of a curling motion without using any weight!
[quote]Player wrote:
By the way, what do u mean when you say that some people need to dehydrate to see abs. I cant grasp this concept can you explain? (seems unhealthy too)
[/quote]
I was just saying that some peoples have abs that are so thin that unless they have absolutely no fat on their stomach they wont see their abs. And that some might even blur the little abs that they have if they are retaining water. I DO NOT recommend dehydrating yourself just to see your abs, this was more in reference to competitive bodybuilders.
Coach,
I have questions regarding carb cycling. I’m a 110 pound female body builder with about 13% body fat getting ready to head into my competitive diet. I read your article about carb cycling and performed all the calculations to estimate my caloric and macro intakes. The results came out to be
138 g carbs
165 g protein
30 g fat
Total calorie: 1482
In a previous diet I had about that many calories per day and I lost a lot of muscle. The diet I used last season I ate about 1600 a day and maintained muscle. Where do you recommend I obtain the extra calories?
[quote]Christian Thibaudeau wrote:
Player wrote:
Is there a way to make your abs thicker or that is mostly genetic? Are there ab exercises that can actually develop your abs or should a person seeking he golden six-pack (assuming that bf levels are low) tick only to squats and DLs?
Weighted ab work. Abs made of muscle tissue that is similar to other muscle groups. If you want to make your biceps bigger you have to lift weights, not do endless sets of a curling motion without using any weight!
Player wrote:
By the way, what do u mean when you say that some people need to dehydrate to see abs. I cant grasp this concept can you explain? (seems unhealthy too)
I was just saying that some peoples have abs that are so thin that unless they have absolutely no fat on their stomach they wont see their abs. And that some might even blur the little abs that they have if they are retaining water. I DO NOT recommend dehydrating yourself just to see your abs, this was more in reference to competitive bodybuilders.[/quote]
Thank you very clarifying…
Are there any superior exercises? Have you written an article on this issue?
Thanks for your time
Thib
In the ladder of training methods you mention in the THIB SYSTEM MONTHLY, when do know that you should go up?
For example if you stop gain strength in the 8-10, you drop to 6-8 to start stimulating gains again.
BUT is there anytime that you need to go down the ladder to stimulate gains?
Thanks