When your question reaches half a page, you might be pushing the free advice threshold, lol.
[quote]NeelyDan wrote:
When your question reaches half a page, you might be pushing the free advice threshold, lol.[/quote]
Not to mention that this guy is somebody I had problems with a long while ago. He changes his name quite often trying to get more out of me still, but he is easily recognizable.
Coach,
What are the best ways to raise one’s daily soluble fiber intake beyond a sound diet. I’m already using psyllium husk powder, but would like some other options so as not to abuse one supplement.
Thanks
how is your meal plan looking these days coach?
Thib , got some magnesium chelate today by a Canadian company, Trophic. Could not find aspartate. Here is the label.
Each capsule contains:
Magnesium Amino Acid Chelate…560mg
Providing Elemental Magnesium…100mg
What does this second line mean? I am thinking that each cap is 560mg magnesium chelate, and 100mg is what will be absorbed by the body?
Thanks
I have some questions about the HSS-100 program if you don’t mind.
Would I get similar results on this program if I were to select many of my exercises from those suggested in the “Specialisation” programmes for each muscle group?
e.g. Chest - http://www.T-Nation.com/readArticle.do?id=1236824
Back - http://www.T-Nation.com/readArticle.do?id=1076164
and the same with shoulders and arms.
I am limited to what I can do at the moment as I only have my bench, barbell and dumbells until I go back to uni where I have a gym.
Would it be a good idea to rotate the different specialised days so that for example…
Monday week 1 - Chest (thickness)
Tuesday week 1 - Back (width)
Monday week 2 - Chest (width)
Tuesday week 2 - Back (pillars)
This way I am covering all muscle groups each week, with different routines each week, and hitting the muscles in a slightly different way.
I wouldn’t say I’m at the stage where I should start specialising on muscle groups, but the exercises given in the specialisation routines seem to hit the muscles harder and offer more choice besides those written in the original HSS-100 program. I was just wondering if these “specialised” routines could be worked into the format of the original HSS-100 program?
Thanks for your time 
Trib,
How do i account for gflux if i am going to follow your Redefined Physical Transformation guidelines.
Maintenance - 500cals is 2,270cals,using the Katch-McArdle formula. I weigh 175lbs and am 12-15%bf
per day
carbs 61g = 244cals @.35g per lb of body wt
protien 245g= 980cals @1.4g per lb of body wt
fat 116g = 1044cals @1.5g per lb of body wt
-
does the above look about right?
-
is fat the only thing that is adjusted up or down on heavy training days, lactate days and off days?
-
how much should i adjust up or down?
Thank you for your help, i am trying to follow a guide as you recommended but need a little more direction.
Thib,
I have a few quick questions pertaining to the deadlift and its variations.
Do you recommend taking 1-2 seconds between reps to step away from the bar and/or re-set the grip rather than just banging out reps continuously(and possibly leading to bouncing/decreasing the reliance on starting strength as seen with the way many deadlift if they do it at all)?
If using the constant tension method with RDL’s, is stopping 3-4" short of lockout potentially detrimental, since keeping tension on the hamstrings would necessitate stopping short, which could result in dominance over the glutes longterm?
Besides the above RDL’s, would cable RDL’s or pull-throughs be good constant-tension exercises for the hamstrings?
Hey man, got a question about rehab on the brachii muscle. After a recent arm program i did for 4 weeks, i noticed something like tendonitis on the outside of the brachii on my left arm only.
Also, i have never seen any authors here suggest any rehab books, are there any ones you prefer? Recently bought your Black Book and am highly pleased with it. Thanks for any suggestions or thoughts you might have on these matters.
CT,
If you had to rank the following quad-dominant exercises in order of quad involvement, what would that list look like?
a)heels-elevated front squats
b)heels-elevated “old school” Hack squats
c)decline step-ups (using a decline bench as the “step”)
d)Sissy squats
e)duck-stance deadlifts from a deficit
I was also wondering if you thought duck-stance deadlifts could also be performed with the heels-elevated or if that would be counterproductive since its usually advised to push through the heels on deadlifts.
And from a risk-reward standpoint, do you feel elevating the heels to increase quad involvement is usually worth it for the hypertrophy benefit or not always optimal due to the potential stress on the structures surrounding the knee joint?
Thanks for your time and input, coach.
Thib, in regards to the hungarian oak leg blast would you do squats for a hockey player of leg press that you recommended, I remeber you saying that the wrestler only did squats for the sport so i was wondering if the caryy over for hockey would be good
CT,
I have been training my calves 2-3 times per week for the past two or three months to try to get them to grow. Lately, however, I have been getting cramps whenever I am in the peak contraction position. I was really trying to focus on squeezing them as hard as possible at the top, but now with this cramping issue I cannot. Should I perhaps take some time off or reduce frequency? What would you recommend?
Thanks for all your help.
Coach,
Sorry if this has already been addressed but I found a glitch between the formula and the example giving in Nutrition for Newbies, Part 1. In the formula the height in cm is multiplied by 5, but in the example the height is multiplied by 1.7 (Just like the formula for females). I don�??t want to be petty, but this will make a big difference in the amount of calories I am eating.
Thanks,
Don
MEN: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) �?? (6.8 x age)
WOMEN: BMR = 655 + (9.6 x weight in kg) + (1.7 x height in cm) �?? (4.7 x age)
Let’s take, for example, a 29-year-old man, 5’9" (175 cm) and 207 pounds (94 kg):
BMR = 66 + (13.7 x 94) + (1.7 x 175) �?? (6.8 x 29)
[quote]pal60 wrote:
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:
-
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.
-
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.
-
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. -
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.
-
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:
-
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.
-
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.
-
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.
-
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.
-
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.
-
Bounds and landings.
-
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:
-
Explosive strength expressed with low-middle external opposition: overload weight 70-90% RM, 5-10 reps, 4-8 sets, 3-4�?? rest.
-
Explosive strength expressed with low external opposition: overload weight 50-70% RM, 10-15 reps, 4-6 sets, 3-4�?? rest.
-
jumps onto a box.
-
depth jumps, 4 sets of 10 reps from a height of 75 cm.
-
squat jumps with 40-70% RM.
-
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. -
Introduction of means of block C.
-
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:
-
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.
-
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.
-
Five sets are executed.
-
with the weight at 90% of maximum - 3 repetitions;
-
with the weight at 95% of maximum - 1 rep.
-
with a weight of 97% - 1 rep;
-
with the weight at 100% of max - 1 rep; and
-
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. -
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.
-
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.
-
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.
-
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.
[/quote]
that question is like you pulled it out of a book or someone elses article and through it up.
on that note i changed my name simply because i didnt like my user name…in case that gets me blacklisted after a stupid question 
Thib have you ever tried holosync? i received a demo yesterday…
Hello Coach!
I’d be happy if you could help me with this decision:
I don’t know if my body structure is made for weightlifting. I am about 184cm tall and have small joints. I also already had some trouble with my knees in my youth. My goal is not to become an olympian weightlifter, I just want to increase my explosive strength.
What do you think? The proof of the pudding is in the eating?
When I’m doing a wokout should I stick to one plane of movement for upper body pushing and pressing movements, or is it OK to mix them. For example, should I do something like D.B. flat bench (upper body push–horizontal), bent-over BB rows (upper body pull–horizontal);
or is it acceptable to do, for example, dips (upper body push–vertical), and bent-over rows (upper body pull–horizontal)?
If it’s not OK to mix planes of movement could you please give a brief explanation as to why?
Thank you very much for your time,
Crowbar
Coach: Has anything changed in peri and post workout nutrition in your Refined Physique Transformation formula? Thank you.
Hey there CT, I have been doing your Destroying Fat workout:
I have found it an awesome article and I really like all the knowledge or the science behind it that you share. In 3 weeks I have already lost 11 pounds and I have seen nice gains in my logs, have raised my BP from 215 to 236.5 on heavy days (4 reps) I workout at home so I don’t have a lot of weight plates or machines but I’m building a home gym that hopefully will help me with my gains.
I’m having a little bit of a hard time trying to properly clasify exercises to throw them in the mix. Is there any thread or article with some kind of exercise database that I can use to to properly identify where should each exercise be considered as dominant since a lot of them pretty much recruit not just quads, hams but oher muscles like back! I have found that this affects my workout, for example my heavy quads/hams affects my lactate day cause I’m sure I’m not choosing the right mix of exercises THANKS A LOT FOR YOUR HELP! JC, Mexico
QUADS dominant?
Barbell Back Squat (full squats, 1 & 1/4 squats, heels elevated, etc.)
Barbell Front Squat (same as above)
DB Lunge
Lunges: Walking, lateral, reverse, reverse off step, onto a step
DB squat
Leg extensions machine
Box Squats (various heights, add bands or chains, etc.)
step-ups (fwd or lateral), split squats
Bulgarian split squats
one-legged squats
one-legged Romanian deadlifts
HAMS dominant?
leg curls
BB Straight-back Straight-leg Deadlift
Romanian Deadlifts (barbell, dumbbell)
DB Straight-back Straight-leg Deadlift
sumo deadlift
Deadlifts from a deficit (various heights)
db lunge
db step up
squat
[quote]JohnnyMuscle wrote:
Hey there CT, I have been doing your Destroying Fat workout:
I have found it an awesome article and I really like all the knowledge or the science behind it that you share. In 3 weeks I have already lost 11 pounds and I have seen nice gains in my logs, have raised my BP from 215 to 236.5 on heavy days (4 reps) I workout at home so I don’t have a lot of weight plates or machines but I’m building a home gym that hopefully will help me with my gains.
I’m having a little bit of a hard time trying to properly clasify exercises to throw them in the mix. Is there any thread or article with some kind of exercise database that I can use to to properly identify where should each exercise be considered as dominant since a lot of them pretty much recruit not just quads, hams but oher muscles like back! I have found that this affects my workout, for example my heavy quads/hams affects my lactate day cause I’m sure I’m not choosing the right mix of exercises THANKS A LOT FOR YOUR HELP! JC, Mexico
QUADS dominant?
Barbell Back Squat (full squats, 1 & 1/4 squats, heels elevated, etc.)
Barbell Front Squat (same as above)
DB Lunge
Lunges: Walking, lateral, reverse, reverse off step, onto a step
DB squat
Leg extensions machine
Box Squats (various heights, add bands or chains, etc.)
step-ups (fwd or lateral), split squats
Bulgarian split squats
one-legged squats
one-legged Romanian deadlifts
HAMS dominant?
leg curls
BB Straight-back Straight-leg Deadlift
Romanian Deadlifts (barbell, dumbbell)
DB Straight-back Straight-leg Deadlift
sumo deadlift
Deadlifts from a deficit (various heights)
db lunge
db step up
squat
[/quote]
Search for “How to design a damn good program Part 1” by CT. On page three it gives a great exercise classification list.