[quote]dreads989 wrote:
Coach, do you have any suggestions/cues for athletes that fail to drive through their heels on the olympic lifts? [/quote]
Practice the movements with 10lbs plates under your TOES (only the front part of the feet should be on the plate). This will automatically shift the weight toward the heels.
[quote]Christian Thibaudeau wrote:
dreads989 wrote:
Coach, do you have any suggestions/cues for athletes that fail to drive through their heels on the olympic lifts?
Practice the movements with 10lbs plates under your TOES (only the front part of the feet should be on the plate). This will automatically shift the weight toward the heels.[/quote]
Thanks!
CT,
If performing lateral raises while holding dumbbells in a position resembling the mid-point of a hammer curl, do the humeral angles and subsequent effect on which muscles get stressed most from the above chart(from your bulk up, cut up series) still apply or does the position of the dumbbell out in front of the frontal plane(due to the 90-degree bend in the elbow) completely change things regardless of the plane of humeral movement?
Coach,
What are your thoughts on a method such as mechanical-advantage type sets where you start an exercise(say a decline dumbbell triceps extension), rep out, and then continue the set by performing a bent-arm pullover and press to raise the weight in order to allow for a few more eccentric reps of the triceps exercise?
If such a method can be effective for various exercises and muscle groups, is there a time when and specific goal(s)for which employing this technique is most useful?
[quote]Christian Thibaudeau wrote:
Oreste wrote:
Hi coach,If do U have only a month in your life and you would have the most gains in the pecs,what kind of exercises and set/rep do U do?Oreste
If I only have one month left in my life, it would not be spent trying to build my pecs.
Furthermore there is no right answer. It depends on the individual, his strength/weaknesses, muscle dominance, training experience, etc.[/quote]
ok,so what are the best exercises (set/rep) that have you used for the chest?thanks a lot…
Thib
I recently did a whole body strength workout.
H. pull
V. pULL
Squat
H. Push
1 hour later my heart rate was 70BPM, and in the morning of that day it was 49.
The thing is I only did 4x4, so only 16 total reps per exercise,
Do you think I should lower the volume to get into the 10-20% increase from morning heart rate?
[quote]ThetfordMiner wrote:
Coach,
What are your thoughts on a method such as mechanical-advantage type sets where you start an exercise(say a decline dumbbell triceps extension), rep out, and then continue the set by performing a bent-arm pullover and press to raise the weight in order to allow for a few more eccentric reps of the triceps exercise?
If such a method can be effective for various exercises and muscle groups, is there a time when and specific goal(s)for which employing this technique is most useful?[/quote]
I use it quite often. Here are some good examples:
CHEST
FLIES MECHANICAL DROP
A1. Dumbbell flies; move on to…
A2. Eccentric as a flie; concentric as a DB press; move on to…
A3. DB press
PRESS MULTI-ANGLE
A1. High incline (45-60 degrees) DB press; move on to …
A2. Low incline (15-30 degrees) DB press; move on to …
A3. Flat DB press
FLIES MULTI-ANGLE
Same as above but with flies
BACK
MULTI-GRIP LAT CHIN-UPS
A1. Pull-ups (pronated grip); move on to…
A2. Chin-ups (suppinated grip; move on to …
A3. Parallel grip chin-ups
MULTI-WIDTH PULL-UPS
A1. Wide grip pull-ups; move on to…
A2. Medium grip pull-ups; move on to…
A3. Close grip pull-ups
PULLDOWN MULTI-ANGLE
A1. Lat pulldown back perfectly upright; move on to…
A2. Lat pulldown leaning back 45 degrees (no swing); move on to …
A3. Lat pulldown with a slight lower back action
MULTI-MOVEMENT BACK (SAME WEIGHT)
A1. Straight-arms pulldown; move on to…
A2. Pronated grip lat pulldown; move on to…
A3. Suppinated grip lat pulldown
BICEPS
BILATERAL TO UNILATERAL CURL
A1. Bilateral (both arms at the same time) seated DB curl; move on to…
A2. Unilateral (one arm at a time) seated DB curl; move on to…
A3. Unilateral (one arm at a time) standing DB curl (slight cheat allowed)
MULTI-GRIP DB CURL
A1. DB reverse curl; move on to…
A2. DB curl; move on to …
A3. DB hammer curl
MULTI-GRIP DB CURL NO.2
A1. DB curl; move on to…
A2. DB hammer curl, move on to …
A3. DB cross body hammer curl
MULTI-GRIP BARBELL CURL
A1. ‘‘Perfect curl’’ (do a search); move on to…
A2. Standing barbell curl; move on to …
A3. Reverse barbell curl
TRICEPS
TRICEPS EXTENSION MECHANICAL DROP
A1. Lying DB triceps extension; move on to…
A2. Eccentric as a DB extension, concentric as a DB press; move on to …
A3. DB press, elbows tuck in to your side
PUSH-UP MULTI-SURFACE
A1. Elbows tucked-in push up hand on swiss ball; move on to…
A2. Elbows tucked-in regular push-ups; move on to…
A3. Elbows tucked-in push-ups hand on a bench
SHOULDERS
MULTI-PRESS
A1. Standing military press; move on to…
A2. Standing push press (slight leg drive); move on to…
A3. Standing push jerk (powerful leg drive)
MULTI-GRIP BARBELL FRONT RAISE
A1. BB front raise close grip; move on to…
A2. BB front raise medium grip; move on to…
A3. BB front raise wide grip
HAMS/GLUTES/LOWER BACK
MULTI-EXERCISE POSTERIOR CHAIN (SAME WEIGHT)
A1. Power clean from hang; move on to…
A2. Clean high pull; move on to…
A3. Romanian deadlift
MULTI-DEADLIFT
A1. Snatch grip deadlift on a podium; move on to…
A2. Snatch grip deadlift on the floor; move on to…
A3. Regular deadlift
UNILATERAL TO BILATERAL LEG CURL
A1. Single leg curl (lying); move on to…
A2. Eccentric with one leg; concentric with two legs; move on to…
A3. Leg curl (both legs)
QUADS
UNILATERAL TO BILATERAL LEG EXTENSION
A1. Single leg extension; move on to…
A2. Eccentric with one leg; concentric with two legs; move on to…
A3. Leg extension (both legs)
UNILATERAL TO BILATERAL LEG PRESS
same as above
[quote]Phoenix Theory wrote:
Thib
I recently did a whole body strength workout.
H. pull
V. pULL
Squat
H. Push
1 hour later my heart rate was 70BPM, and in the morning of that day it was 49.
The thing is I only did 4x4, so only 16 total reps per exercise,
Do you think I should lower the volume to get into the 10-20% increase from morning heart rate?
[/quote]
To properly assess the correctness of the workout’s intensity/volume I now prefer to use your pre-workout heart rate instead of your morning one. Morning heart rate is normally around 10-15BPM lower than your ‘‘normal’’ functional heart rate.
I now recommend taking your heart rate 30 minutes before your workout and 2-3 hours after. If there is more that a 20% difference then I would suggest either reducing the training stress or taking restorative measures.
and these should be done in the same position (standing, sittting etc) right?
[quote]Phoenix Theory wrote:
and these should be done in the same position (standing, sittting etc) right?[/quote]
Obviously since there can be a difference of 5-8BPM between standing up and sitting down and up to 10-12BPM between lying down and standing up.
Coach,
Congratulations on your wedding. Hope you enjoyed your honeymoon.
My workouts consist of speed work (short sprints) followed by light plyometrics, followed by weight training three times a week and longer duration, lower intensity tempo runs twice a week. What would you recommend as far as peri-workout nutrition goes on these days?I am trying to slowly decrease body fat from 9-10% to a race state of around 5-6% whilst maintaining and increasing strength over a period of around 2-3 months.
I am slightly confused as to how many carbs to consume, if to split them between during and post, or to consume them all post. The remainder of my diet is all high protein, EFAs and vegetables. Thanks in advance for any help and best wishes,
James
Thibs,
What are your opinions on:
Emphasized eccentric training for hypertrophy gains. A 5 second lowering tempo as opposed to a 2 second for instance.
Cycling stimulants on a fat loss diet. What should be the frequency of use/ timing (pre cardio v pre resistance training).
Negative training. (supra-maximal loads)
Ephedrine.
Thanks and best of luck with your new marriage.
[quote]Christian Thibaudeau wrote:
ThetfordMiner wrote:
Coach,
What are your thoughts on a method such as mechanical-advantage type sets where you start an exercise(say a decline dumbbell triceps extension), rep out, and then continue the set by performing a bent-arm pullover and press to raise the weight in order to allow for a few more eccentric reps of the triceps exercise?
If such a method can be effective for various exercises and muscle groups, is there a time when and specific goal(s)for which employing this technique is most useful?
I use it quite often. Here are some good examples:
CHEST
FLIES MECHANICAL DROP
A1. Dumbbell flies; move on to…
A2. Eccentric as a flie; concentric as a DB press; move on to…
A3. DB press
PRESS MULTI-ANGLE
A1. High incline (45-60 degrees) DB press; move on to …
A2. Low incline (15-30 degrees) DB press; move on to …
A3. Flat DB press
FLIES MULTI-ANGLE
Same as above but with flies
BACK
MULTI-GRIP LAT CHIN-UPS
A1. Pull-ups (pronated grip); move on to…
A2. Chin-ups (suppinated grip; move on to …
A3. Parallel grip chin-ups
MULTI-WIDTH PULL-UPS
A1. Wide grip pull-ups; move on to…
A2. Medium grip pull-ups; move on to…
A3. Close grip pull-ups
PULLDOWN MULTI-ANGLE
A1. Lat pulldown back perfectly upright; move on to…
A2. Lat pulldown leaning back 45 degrees (no swing); move on to …
A3. Lat pulldown with a slight lower back action
MULTI-MOVEMENT BACK (SAME WEIGHT)
A1. Straight-arms pulldown; move on to…
A2. Pronated grip lat pulldown; move on to…
A3. Suppinated grip lat pulldown
BICEPS
BILATERAL TO UNILATERAL CURL
A1. Bilateral (both arms at the same time) seated DB curl; move on to…
A2. Unilateral (one arm at a time) seated DB curl; move on to…
A3. Unilateral (one arm at a time) standing DB curl (slight cheat allowed)
MULTI-GRIP DB CURL
A1. DB reverse curl; move on to…
A2. DB curl; move on to …
A3. DB hammer curl
MULTI-GRIP DB CURL NO.2
A1. DB curl; move on to…
A2. DB hammer curl, move on to …
A3. DB cross body hammer curl
MULTI-GRIP BARBELL CURL
A1. ‘‘Perfect curl’’ (do a search); move on to…
A2. Standing barbell curl; move on to …
A3. Reverse barbell curl
TRICEPS
TRICEPS EXTENSION MECHANICAL DROP
A1. Lying DB triceps extension; move on to…
A2. Eccentric as a DB extension, concentric as a DB press; move on to …
A3. DB press, elbows tuck in to your side
PUSH-UP MULTI-SURFACE
A1. Elbows tucked-in push up hand on swiss ball; move on to…
A2. Elbows tucked-in regular push-ups; move on to…
A3. Elbows tucked-in push-ups hand on a bench
SHOULDERS
MULTI-PRESS
A1. Standing military press; move on to…
A2. Standing push press (slight leg drive); move on to…
A3. Standing push jerk (powerful leg drive)
MULTI-GRIP BARBELL FRONT RAISE
A1. BB front raise close grip; move on to…
A2. BB front raise medium grip; move on to…
A3. BB front raise wide grip
HAMS/GLUTES/LOWER BACK
MULTI-EXERCISE POSTERIOR CHAIN (SAME WEIGHT)
A1. Power clean from hang; move on to…
A2. Clean high pull; move on to…
A3. Romanian deadlift
MULTI-DEADLIFT
A1. Snatch grip deadlift on a podium; move on to…
A2. Snatch grip deadlift on the floor; move on to…
A3. Regular deadlift
UNILATERAL TO BILATERAL LEG CURL
A1. Single leg curl (lying); move on to…
A2. Eccentric with one leg; concentric with two legs; move on to…
A3. Leg curl (both legs)
QUADS
UNILATERAL TO BILATERAL LEG EXTENSION
A1. Single leg extension; move on to…
A2. Eccentric with one leg; concentric with two legs; move on to…
A3. Leg extension (both legs)
UNILATERAL TO BILATERAL LEG PRESS
same as above
[/quote]
very nice post, thanks thib
Hi Thib, one question:
What type of oil can be used in a mass phase?
Aside from fish (or omega-3 cps) and olive oil?
Dark chocolate (85-99%) is bad?
TNX
[quote]Christian Thibaudeau wrote:
ThetfordMiner wrote:
Coach,
What are your thoughts on a method such as mechanical-advantage type sets where you start an exercise(say a decline dumbbell triceps extension), rep out, and then continue the set by performing a bent-arm pullover and press to raise the weight in order to allow for a few more eccentric reps of the triceps exercise?
If such a method can be effective for various exercises and muscle groups, is there a time when and specific goal(s)for which employing this technique is most useful?
I use it quite often. Here are some good examples:
CHEST
FLIES MECHANICAL DROP
A1. Dumbbell flies; move on to…
A2. Eccentric as a flie; concentric as a DB press; move on to…
A3. DB press
PRESS MULTI-ANGLE
A1. High incline (45-60 degrees) DB press; move on to …
A2. Low incline (15-30 degrees) DB press; move on to …
A3. Flat DB press
FLIES MULTI-ANGLE
Same as above but with flies
BACK
MULTI-GRIP LAT CHIN-UPS
A1. Pull-ups (pronated grip); move on to…
A2. Chin-ups (suppinated grip; move on to …
A3. Parallel grip chin-ups
MULTI-WIDTH PULL-UPS
A1. Wide grip pull-ups; move on to…
A2. Medium grip pull-ups; move on to…
A3. Close grip pull-ups
PULLDOWN MULTI-ANGLE
A1. Lat pulldown back perfectly upright; move on to…
A2. Lat pulldown leaning back 45 degrees (no swing); move on to …
A3. Lat pulldown with a slight lower back action
MULTI-MOVEMENT BACK (SAME WEIGHT)
A1. Straight-arms pulldown; move on to…
A2. Pronated grip lat pulldown; move on to…
A3. Suppinated grip lat pulldown
BICEPS
BILATERAL TO UNILATERAL CURL
A1. Bilateral (both arms at the same time) seated DB curl; move on to…
A2. Unilateral (one arm at a time) seated DB curl; move on to…
A3. Unilateral (one arm at a time) standing DB curl (slight cheat allowed)
MULTI-GRIP DB CURL
A1. DB reverse curl; move on to…
A2. DB curl; move on to …
A3. DB hammer curl
MULTI-GRIP DB CURL NO.2
A1. DB curl; move on to…
A2. DB hammer curl, move on to …
A3. DB cross body hammer curl
MULTI-GRIP BARBELL CURL
A1. ‘‘Perfect curl’’ (do a search); move on to…
A2. Standing barbell curl; move on to …
A3. Reverse barbell curl
TRICEPS
TRICEPS EXTENSION MECHANICAL DROP
A1. Lying DB triceps extension; move on to…
A2. Eccentric as a DB extension, concentric as a DB press; move on to …
A3. DB press, elbows tuck in to your side
PUSH-UP MULTI-SURFACE
A1. Elbows tucked-in push up hand on swiss ball; move on to…
A2. Elbows tucked-in regular push-ups; move on to…
A3. Elbows tucked-in push-ups hand on a bench
SHOULDERS
MULTI-PRESS
A1. Standing military press; move on to…
A2. Standing push press (slight leg drive); move on to…
A3. Standing push jerk (powerful leg drive)
MULTI-GRIP BARBELL FRONT RAISE
A1. BB front raise close grip; move on to…
A2. BB front raise medium grip; move on to…
A3. BB front raise wide grip
HAMS/GLUTES/LOWER BACK
MULTI-EXERCISE POSTERIOR CHAIN (SAME WEIGHT)
A1. Power clean from hang; move on to…
A2. Clean high pull; move on to…
A3. Romanian deadlift
MULTI-DEADLIFT
A1. Snatch grip deadlift on a podium; move on to…
A2. Snatch grip deadlift on the floor; move on to…
A3. Regular deadlift
UNILATERAL TO BILATERAL LEG CURL
A1. Single leg curl (lying); move on to…
A2. Eccentric with one leg; concentric with two legs; move on to…
A3. Leg curl (both legs)
QUADS
UNILATERAL TO BILATERAL LEG EXTENSION
A1. Single leg extension; move on to…
A2. Eccentric with one leg; concentric with two legs; move on to…
A3. Leg extension (both legs)
UNILATERAL TO BILATERAL LEG PRESS
same as above
[/quote]
thanks for sharing this coach… great question miner!
[quote]hexx wrote:
Emphasized eccentric training for hypertrophy gains. A 5 second lowering tempo as opposed to a 2 second for instance. [/quote]
I’m a big fan of accentuated eccentric training. In fact, my second book (Theory and Application of Modern Strength and Power Methods) details several types of accentuated eccentrics for both mass and strength.
For mass I like the slow eccentric, but the best method is manual accentuated eccentrics: a partner pushes down on the bar during the eccentric portion and releases it for the concentric portion. The bar weight is around your 8RM and the pressure applied to the bar is the maximum you can handle while lowering the bar no faster than 5 seconds.
[quote]hexx wrote:
Cycling stimulants on a fat loss diet. What should be the frequency of use/ timing (pre cardio v pre resistance training). [/quote]
I do not recommend stimulants that work via an increase in adrenal activity (caffeine, ephedrine, synephrine, pseudoephedrine, etc.) it can lead to adrenal burnout.
[quote]hexx wrote:
Negative training. (supra-maximal loads)
[/quote]
It can be used by VERY ADVANCED athletes, but even then it should be used infrequently and at a very low volume. The potential for injury is too high for the benefits. I prefer to use partial movements or functional isometrics to get the same type of overload.
[quote]hexx wrote:
Ephedrine.
[/quote]
Overrated for fat loss, some potential short term side effects (which may have been overblown by popular media) and long term ones, especially the risk of adrenal burnout.
[quote]Christian Thibaudeau wrote:
I use it quite often. Here are some good examples:
CHEST
FLIES MECHANICAL DROP
A1. Dumbbell flies; move on to…
A2. Eccentric as a flie; concentric as a DB press; move on to…
A3. DB press
PRESS MULTI-ANGLE
A1. High incline (45-60 degrees) DB press; move on to …
A2. Low incline (15-30 degrees) DB press; move on to …
A3. Flat DB press
FLIES MULTI-ANGLE
Same as above but with flies
BACK
MULTI-GRIP LAT CHIN-UPS
A1. Pull-ups (pronated grip); move on to…
A2. Chin-ups (suppinated grip; move on to …
A3. Parallel grip chin-ups
MULTI-WIDTH PULL-UPS
A1. Wide grip pull-ups; move on to…
A2. Medium grip pull-ups; move on to…
A3. Close grip pull-ups
PULLDOWN MULTI-ANGLE
A1. Lat pulldown back perfectly upright; move on to…
A2. Lat pulldown leaning back 45 degrees (no swing); move on to …
A3. Lat pulldown with a slight lower back action
MULTI-MOVEMENT BACK (SAME WEIGHT)
A1. Straight-arms pulldown; move on to…
A2. Pronated grip lat pulldown; move on to…
A3. Suppinated grip lat pulldown
BICEPS
BILATERAL TO UNILATERAL CURL
A1. Bilateral (both arms at the same time) seated DB curl; move on to…
A2. Unilateral (one arm at a time) seated DB curl; move on to…
A3. Unilateral (one arm at a time) standing DB curl (slight cheat allowed)
MULTI-GRIP DB CURL
A1. DB reverse curl; move on to…
A2. DB curl; move on to …
A3. DB hammer curl
MULTI-GRIP DB CURL NO.2
A1. DB curl; move on to…
A2. DB hammer curl, move on to …
A3. DB cross body hammer curl
MULTI-GRIP BARBELL CURL
A1. ‘‘Perfect curl’’ (do a search); move on to…
A2. Standing barbell curl; move on to …
A3. Reverse barbell curl
TRICEPS
TRICEPS EXTENSION MECHANICAL DROP
A1. Lying DB triceps extension; move on to…
A2. Eccentric as a DB extension, concentric as a DB press; move on to …
A3. DB press, elbows tuck in to your side
PUSH-UP MULTI-SURFACE
A1. Elbows tucked-in push up hand on swiss ball; move on to…
A2. Elbows tucked-in regular push-ups; move on to…
A3. Elbows tucked-in push-ups hand on a bench
SHOULDERS
MULTI-PRESS
A1. Standing military press; move on to…
A2. Standing push press (slight leg drive); move on to…
A3. Standing push jerk (powerful leg drive)
MULTI-GRIP BARBELL FRONT RAISE
A1. BB front raise close grip; move on to…
A2. BB front raise medium grip; move on to…
A3. BB front raise wide grip
HAMS/GLUTES/LOWER BACK
MULTI-EXERCISE POSTERIOR CHAIN (SAME WEIGHT)
A1. Power clean from hang; move on to…
A2. Clean high pull; move on to…
A3. Romanian deadlift
MULTI-DEADLIFT
A1. Snatch grip deadlift on a podium; move on to…
A2. Snatch grip deadlift on the floor; move on to…
A3. Regular deadlift
UNILATERAL TO BILATERAL LEG CURL
A1. Single leg curl (lying); move on to…
A2. Eccentric with one leg; concentric with two legs; move on to…
A3. Leg curl (both legs)
QUADS
UNILATERAL TO BILATERAL LEG EXTENSION
A1. Single leg extension; move on to…
A2. Eccentric with one leg; concentric with two legs; move on to…
A3. Leg extension (both legs)
UNILATERAL TO BILATERAL LEG PRESS
same as above
[/quote]
Thib,
Is this method best kept for muscle-gaining phases, since it recruits a lot of MU’s and causes quite a bit of muscle damage?
And is there a placement within a given workout where this method fits best,say towards the middle or end as opposed to the beginning?
Hey coach,
Has this ever happened to you or a client… I have been doing awesome with my low-carb nutrtion for the last 100+ days and by awesome I mean keeping it below 50g easily. There have been two or three PWO in there where I had a mango or pineapple, but that’s it.
Anyway, the other night, I decided to have some chips and salsa as a late evening snack and holy shit… the next day… I could not stay away from the toilet until about noon. Could the carbs from the chips and salsa done that because my body wasn’t used to that way of eating any more?
Thanks for your time.
CT,
If you had to rank quad-dominant exercises that you know of from placing the most stress on the quads to the least(relatively speaking, what might that list look like? I’m particularly curious as to how exercise choices such as heels-elevated front squats, heels-elevated “classic” hack squats, duck-stance snatch-grip deadlifts off of a podium, decline steps-ups, sissy squats, belt squats, and any other choices you might be able to think of would rate relative to one another.
Hi Coach Thib,
Would it be acceptable taking a generic/store brand fish oil caps in addition to Flameout in order to increase my daily intake, and for cost reasons.
I’ve always used 4 capsules of Flameout per day plus a few tbsps of flaxseed, but to take 8 capsules or more a day would be a bit pricy for me, since a bottle would then only last about 10 days.
Thanks