Thib's Q&A

Training
1841

coach,
I was wondering if you still mix your eggs in raw with your protein shake and if thats ok to do? I tried it for the first time this am and it taste pretty good.
thank you

1842

[quote]smbarney wrote:
coach,
I was wondering if you still mix your eggs in raw with your protein shake and if thats ok to do? I tried it for the first time this am and it taste pretty good.
thank you
[/quote]

I rarely ingest eggs nowadays and I am reducing their inclusion in my client’s diet.

1843

rarely ingest eggs nowadays .Why?

1844

Coach,
Couple supplement questions for you…

#1) I believe I read that you used the topical fat burner Yohimburn ES from the AF store/board, and also Lean Legs by Coach Poliquin.

Did you notice better results from a particular one? I tried Lean Legs for my low ab area a few months ago and was pleasantly surprised to see a slight tighening in that area. Just wondering if one of these products was head and shoulders above the other.

#2) Is there a difference between taking BCAAs in powder form as compared to a capsule or tab as far as absorbtion is concerned? Just trying to be as cost effective as possible as I would like to try your protocol for taking a high amount of BCAAs for peri-workout. Thinking about perchasing powder from a bulk supplement supplier(TP), even though I am am quite happy with the Biotest version, just trying to save a few bucks.

#3) Is it possible that glutamine can bloat a person out a bit or cause some inflamation? Seems like everytime I use it I start to hold water sub-q. Could this be possible? I’m not eating grains, some omega-3 eggs, no nuts so I’m trying to track it down to the glutamine.

Thanks for your help!

1845

any reason why?

1846

what does your diet currently look like if you dont mind me asking.

1847

Just if you happen to be around Christian - would appreciate your personal input:

http://www.T-Nation.com/free_online_forum/diet_performance_nutrition_supplements/nutrition_for_newbies_and_workout_nutrition

Seeing as its related to one of your articles :smiley:

Thank you!

1848

Coach,
In regards to your Destroying Fat program, should the same exercises be used each day for the Lactate-inducing workouts? OR should each Lactate-inducing day use different exercises for each day(1 & 2)?

Thanks!

1849

[quote]Christian Thibaudeau wrote:
When I was in St. Louis, all our dumbbells had fat handles. We also had barbells of several thickness; regular 2’‘, 2,5’’ and 3’'.
From experience fat bars are ideal to maximize biceps development.
[/quote]

CT,

I see you are keen on thick bars for biceps work, but how do you feel about the use of bars 2" and thicker when it comes to exercises such as deadlifts, pull-ups, and Olympic lifts and variations for non-competitive lifters? Are there specific times when these would be best suited for inclusion in a program and others when they’d be anything but ideal?

And with respect to biceps work, do you see any problem with the exclusive use of various size thick bars?

1850


Thib,

It may be a bit difficult to see in the picture, but the piece being curled is similar to a D.A.R.D. with the addition of an extra loading sleeve that projects out perpendicularly from the main loading sleeve. If a trainee has access to such an item, would this be useful for curls and keeping more tension on throughout the ROM or would it confer little to no benefit above and beyond what could be achieved with barbells and dumbbells?

1851

Here’s an additional photo of the device.

1852


And one more just in case that first photo is not suitable.

1853

[quote]pal60 wrote:
rarely ingest eggs nowadays .Why?[/quote]

They are one of the food that you develop an intolerance too pretty easily. Eating them 2-3 days a week is fine, but I don’t like to rely too much on them.

1854

hey coach Thib,

i got a blood test due to fatigue issues/gyno… I’m 18 and I asked what my testosterone was he said normal range is between 2-8 and mine was 4. I didn’t ask but I should’ve… I’m 18, shouldn’t mine definitely be closer to 8?

1855

coach, i dont know if this has been spoken about before, but…

if muscle soreness means the muscle has suffered microtrauma, and microtrauma is needed to stimulate muscle growth, then does that mean that if a muscle isnt sore the day after a workout, it has no reason to grow? does this mean “new” things have to be implemented to start new muscle growth?

1856

Coach,

I’m pretty new to nutrition and really cleaning out my diet. I’ve been lifting for about 2 years now and I had my bf done earlier this year. I had 11mm in my stomach area, I know you can’t spot reduce but how can you take that number down, is it related to the amount of carbs you take in? Here’s my stats, I’m looking to gain some weight and cut down. I want to achieve that really clean, ripped look I’m really unsure where to start.

5’7
159 lbs
5% bf

1857

[quote]Christian Thibaudeau wrote:
Italiano wrote:
Thib, do you still recommend 1000-2000mg of magnesium per day, taken evening and night? And top choices still aspartate, then chelate, then any “ate” version after that?.. glycinate, orotate, citrate, etc.
Thanks

Listen, when I read some new research or experiment with my clients I can change my recommendations. But rarely will I change something that I recommended 2-3 weeks ago, like in this case![/quote]

Sorry Thib, my apologies. Was more just really looking for the top choices in order after aspartate and chelate in your opinion after researching a bit on the net. Alot only come in 100mg/tab, so I am looking to find aspartae, or chelate preferably in a higher dosage.
sorry once again and thanks!

1858

[quote]Christian Thibaudeau wrote:
pal60 wrote:
rarely ingest eggs nowadays .Why?

They are one of the food that you develop an intolerance too pretty easily. Eating them 2-3 days a week is fine, but I don’t like to rely too much on them.[/quote]

Damm…Im ingesting eggs every morning either cooked or raw, depending on time constraints. I guess you would suggest replacing this meal with a meat+veggies+healthy fats dish if possible?

Also, I am located in Melbourne, Australia…and am interested in getting my biosignature test carried out. I have found a clinic, but not sure whether to get the test done by them and how accurate the results will be. Any advice? questions I should ask them?

Thanks
GJ

1859

Mesocycle-blocks ,by Issurin,form the essence
of the alternative approach. There
are three types:

  • accumulation,
  • transmutation, and
  • realization
    It is valid as theory for powerlifting?
1860

What do you think of this model?

It is a possible application of the blocks system (Russian sequence-conjugate system) to Powerlifting:

Block A: Morphological-physiologic strength.
Block B: Explosive strength.
Block C: Maximum strength.

In the block A the main objective is the development of morphological-physiologic strength, while it has also an introduction by means of explosive strength.

The means could be:

Repeat-serial method:

  1. The weight is 85-95% of maximum and there are 5-6 reps in one set. There are 2-3 sets in one series with a rest of 4-6 minutes in between each set. There are 2-3 series with a rest of 6-8 minutes in between.

  2. A series with 3 sets is executed as follows:
    a. with a weight of 80% of maximum - 10 reps;
    b. with a weight of 90% of maximum - 5 reps; and
    c. with a weight of 93-95% of maximum - 2 reps.
    The rest pause between sets is 4-5 minutes. In one training session there are 2-3 series with a rest of 6-8 minutes between series.

3.Complete 3 sets: 8-10 reps 80%RM, 5 reps 90% RM and 3 reps 93%RM with rest of 2-4�??. Perform 2-3 series with 6-8�?? rest in between.

  1. Four sets with a rest of 5-6 minutes between sets:
    a. in the first set the weight is 70% of maximum for 12 repetitions.
    b. in the second set the weight is 80% of maximum for 10 reps.
    c. in the third set the weight is 85% of maximum for 7 reps.
    d. in the fourth set the weight is 90% of maximum for 5 reps.
    There are two series done with a rest of 8-10 minutes in between.

  2. Slow movements in the eccentric regime with the load at 75-80% of maximum are executed. The very lowest position is maintained for 2-3 seconds and then, with the greatest speed possible, the concentric move is executed. The exercise is repeated 2-3 times in 2-3 sets with rest pauses of 4-5 minutes in between sets. Two series with a rest of 6-8 minutes in between are performed.

  3. In the static-dynamic regime of muscle work, the load is 70-80% of maximal. At the beginning, there is a gradual, 2-4 seconds of isometric tension build-up within the limits of 80-90% of the weight being used. After the hold, there is fast movement in a concentric regime. In one set there are 4-6 reps. In one training session there are 2-4 sets with a rest pause of 4-6 minutes in between. In all, there are two series with a rest of 6-8 minutes in between series.

Repeat-serial method wich produces a considerable increase in muscle
mass:

  1. With the resistance at 75-85% of maximum, the movements are executed slowly to obvious fatigue. Do 10-12 reps for 2-3 sets with a rest of 2 minutes between sets.

  2. With the resistance at 80% of max, do 3-5 sets of 8-10 reps with a rest of 2-3 minutes in between sets. If the fatigue is significant, the time of rest between sets is increased to 5 minutes.

  3. With the weight between 84-95% of maximum, do 3-8 sets of 3-8 reps with the rest pauses between sets, 3-5 minutes. If the last repetition in the set cannot be executed because of fatigue, a partner assists in overcoming the resistance.

  4. With the resistance between 85-90% of maximum the number of repetitions is optimal (to fatigue) and then two additional movements are done with the help of a partner. When the weight is lowered the partner does not assist. Two sets are executed with the rest pause depending upon the individual.

  5. The same number of repetitions is executed in each set but with less resistance in each set. For example, 65 x 10, 60 x 10, 55 x 10, 50 x 10. The rest pause between sets is 1-2 minutes. This variant is useful for targeting the small muscle groups which fatigue quickly or when the rest pauses between sets are reduced.

For introduction of explosive strength and preparation tendons and ligaments:

1.Squat jumps on two parallel benches or on the floor with kettlebells, (24-36 kgs.) held in the hands. In one set there are 8-10 jumps with sub-maximal effort. In one series with two sets, the rest between sets is 2 minutes. In 2-3 series the rest between series is 3-5 minutes.

  1. Bounds and landings.

  2. Explosive strength expressed with low external opposition: overload weight 50-70% RM, 10-15 reps, 4-6 sets, 3-4�?? rest.

In the block B, the main objective is the development of explosive strength, while it has also an introduction by means of maximum strength and maintaining of means of morphological-physiologic strength.

The means of block B could be:

  1. Explosive strength expressed with low-middle external opposition: overload weight 70-90% RM, 5-10 reps, 4-8 sets, 3-4�?? rest.

  2. Explosive strength expressed with low external opposition: overload weight 50-70% RM, 10-15 reps, 4-6 sets, 3-4�?? rest.

  3. jumps onto a box.

  4. depth jumps, 4 sets of 10 reps from a height of 75 cm.

  5. squat jumps with 40-70% RM.

  6. Complex method-stimulation method:
    Two sets with 2-3 slow reps with 90-95% RM, then 3 sets of 6-8 reps with 30-70% RM or shock method or squat jumps (with maximum effort and relaxing muscles between reps). Rest intervals between sets are 3-4 minutes. Perform 2-3 series with 8-10 minutes rest periods.

  7. Introduction of means of block C.

  8. Short maintenance of means of block B.

In the block C, the objective is the development of maximum strength directed mainly to the improvement of the central nervous system as in the competition and maintaining of means of explosive strength.

The means could be:

The repeat method:

  1. Execute 2-3 repetitions with the weight at 90-95% of maximum. In the session execute 2-4 sets with a rest pause of 4 to 6 minutes in between.

  2. After warm up, complete lifts with 90, 95 and 100% RM, then 95, 100 and higher, with rest of 4-5 minutes between sets, and the rest between the second sets of lifts, depending on how the athlete feels.

  3. Five sets are executed.

  4. with the weight at 90% of maximum - 3 repetitions;

  5. with the weight at 95% of maximum - 1 rep.

  6. with a weight of 97% - 1 rep;

  7. with the weight at 100% of max - 1 rep; and

  8. with the weight at 100% of maximum plus an added weight of 1-2 kgs.
    The last set is not done if the athlete has a feeling that he will not be successful. The rest between sets is 3-4 minutes. The five sets are repeated 2-3 times [2-3 series] with a rest of 6-8 minutes in between the series.

  9. Work is executed in an eccentric regime with the weight 120-130% of maximum for the given exercise. Four to five repetitions are done for 3 sets with the rest between sets, 3-4 minutes. The load is raised to the initial position with the help of partners.

  10. The combination of eccentric and concentric regimes of muscle work in the barbell squat with the use of separate suspensions are now being made. For example, the squat descent is executed with a weight of 120-140% of maximal. Two to three repetitions with compulsory relaxation and shaking of the muscles are executed for one set. In one series there are three sets with 4-6 minutes rest in between sets. There are a total of two to three series with a rest of 8-10 minutes in between series.

  11. Complex method-stimulation method for developing maximal strength: 2-3 sets of tonic explosive as shock method + 2-3 sets of 1-2 reps with 95-100% RM.

  12. Maintaining of means of explosive strength: jumps onto a box, squat jumps and shock method from 95-115 cm height, 4x 10 reps for development of maximal strength.

The basic idea is to develop strength first from the morphological and physiological point of view and then through the influence of the explosive strength on maximum strength.
The block A should realize decreased 10-12% of maximum neural strength indices due to the high volume of reps and sets. Then indexes of maximum force should rise in Block B under the influence of explosive strength development. And finally indexes of maximum force should reach its maximum in Block C because of the specific means of powerlifting competition.