CT,
Do you ever deload? If so how would you incorporate it into your current scheme?
[quote]pflifter wrote:
CT,
Do you ever deload? If so how would you incorporate it into your current scheme?[/quote]
Autoregulation…
GJ
[quote]Aneesh Varma wrote:
jehovasfitness wrote:
Christian Thibaudeau wrote:
Aneesh Varma wrote:
jehovasfitness wrote:
PB Andy wrote:
Thib, what is your reasoning for using zinc and magnesium? Thanks.
it’s what is found in ZMA products, great stuff. Curious as to why he doesn’t just take that
Zinc is best taken in the morning and magnesium, at night. That’s why ZMA pills aren’t great.
Correct
so does Biotest just sell ZMA to cater to those who like it? Why not educate the customer like they normally do?
Biotest might not have known when they created the product. Zinc is only optimal in the morning… which doesn’t mean that taking zinc at night would be very bad.
\[/quote]
BTW, it was Victor Conte that originally formulated ZMA, not Biotest. ZMA’s blend of the optimal forms of zinc and magnesium ENHANCES zinc’s absorption. The magnesium component of the formula, if taken prior to bed, helps relax you and thus sleep better. For that reason ZMA is a really useful supplement that ‘kills two birds with one stone’.
[quote]Christian Thibaudeau wrote:
What I am doing is training following this split:
DAY 1 - pushing
DAY 2 - pulling
DAY 3 - legs
I am training 1 lift per session, 3 sessions per day.
DAY 1
1.1 Bench press
1.2 Military press
1.3 Close-grip bench or dips
DAY 2
1.1 pull-ups
1.2 barbell row
1.3 upright row
DAY 3
1.1 back squat
1.2 leg press
1.3 front squat
BTW I do have a small gym in my garage so it makes it easier.
-
Each workout lasts around 30 minutes and consists of doing 8 sets of 3 reps with the maximum weight I can accelerate (around 85%) then drop down by 20-40lbs (depending on the lift) and perform 5 sets of 5 reps.
-
I ramp up the weight relatively rapidly until I reach the max force weight, because I’m neurally efficient I don’t need that many ramp up sets
-
I train two competitive bodybuilders at the moment, and to keep them going as the diet and preparation take its toll I will sometimes train with either one of them when they are doing something that wont interfere with my main workouts (which is why I trained 4 times yesterday… I did biceps with one of the guys on my pulling day).
-
I have 2 scoops of Anaconda and 2 scoops of MAG-10 for the first session (half before, half during) and 2 scoops of Anaconda with 1 scoop of MAG-10 for the other sessions.
-
I take 2 FINiBARs 30 min. prior to the first workout and 1 for the 2 other workouts.
-
The Anaconda and MAG-10 are mixed in a big jug with 2000 ml of water (CRUCIAL! Fluids are KEY for growth, I can’t overemphasize that.)
-
I have 2 scoops of whey protein 15 minutes after my workouts
-
I use 1200mg of Alpha-GPC 60-90 minutes prior to the first workout
-
The other supplements I’m using are:
- vitamin D3 20 000IU
- Flameout 4 caps
- FA3 4 caps
- Magnesium (after my last session and before bed)
- Zinc (morning and lunch time)
- Curcumin 500, 8 caps
- My diet is not super strict, but I normally have 3 solid meals a day (trust me, with the 3 peri-workout protocols you wouldn’t want to eat more than 3 times either!) which are mostly:
- Yogurt, nuts and a small portion of meat in the morning
- Chicken and rice at lunch
- Red meat and green veggies in the evening
- I wake up at 5:30 and go to bed at 9:30 (unless there is a hockey game on TV) [/quote]
Hi! Thibs-- First time posting on this site. So far i have been just absorbing the new training methodology that you are developing. Last 5 weeks i trained using these new training methods for Arms specialization. I must say I have seen very noticeable results on my arms. My energy levels are high plus recovery is not much of an issue so far. Now starting next week I plan to start Shoulders Specialization for another 4-6 weeks. My question to you is how can I adapt your new updated methods outlined above for training shoulders Specialization. Just a hint in the right direction will be a great help. Thanks. You are the greatest coach there is.
[quote]Christian Thibaudeau wrote:
What I am doing is training following this split:
DAY 1 - pushing
DAY 2 - pulling
DAY 3 - legs
I am training 1 lift per session, 3 sessions per day.
DAY 1
1.1 Bench press
1.2 Military press
1.3 Close-grip bench or dips
DAY 2
1.1 pull-ups
1.2 barbell row
1.3 upright row
DAY 3
1.1 back squat
1.2 leg press
1.3 front squat
BTW I do have a small gym in my garage so it makes it easier.
-
Each workout lasts around 30 minutes and consists of doing 8 sets of 3 reps with the maximum weight I can accelerate (around 85%) then drop down by 20-40lbs (depending on the lift) and perform 5 sets of 5 reps.
-
I ramp up the weight relatively rapidly until I reach the max force weight, because I’m neurally efficient I don’t need that many ramp up sets
-
I train two competitive bodybuilders at the moment, and to keep them going as the diet and preparation take its toll I will sometimes train with either one of them when they are doing something that wont interfere with my main workouts (which is why I trained 4 times yesterday… I did biceps with one of the guys on my pulling day).
-
I have 2 scoops of Anaconda and 2 scoops of MAG-10 for the first session (half before, half during) and 2 scoops of Anaconda with 1 scoop of MAG-10 for the other sessions.
-
I take 2 FINiBARs 30 min. prior to the first workout and 1 for the 2 other workouts.
-
The Anaconda and MAG-10 are mixed in a big jug with 2000 ml of water (CRUCIAL! Fluids are KEY for growth, I can’t overemphasize that.)
-
I have 2 scoops of whey protein 15 minutes after my workouts
-
I use 1200mg of Alpha-GPC 60-90 minutes prior to the first workout
-
The other supplements I’m using are:
- vitamin D3 20 000IU
- Flameout 4 caps
- FA3 4 caps
- Magnesium (after my last session and before bed)
- Zinc (morning and lunch time)
- Curcumin 500, 8 caps
- My diet is not super strict, but I normally have 3 solid meals a day (trust me, with the 3 peri-workout protocols you wouldn’t want to eat more than 3 times either!) which are mostly:
- Yogurt, nuts and a small portion of meat in the morning
- Chicken and rice at lunch
- Red meat and green veggies in the evening
- I wake up at 5:30 and go to bed at 9:30 (unless there is a hockey game on TV) [/quote]
so, with 3 peri-workout meals per/day are you still protein pulsing on non peri-workout meals?
also, on a side note, a while back you wrote you were going to experiment with some supps to improve sleep quality (i think GABA, glycine and some others were on the list). how did that all go?
Coach,
I’ve noticed that on the new protocol you are experimenting with, you now take 2 scoops of whey protein 15 minutes after your workouts instead of the protein pulse 60 minutes after training.I just wanted to know the reasoning behind the change?
Thanks!
J
Coach Thib,
If you don’t mind me asking, what form of magnesium and zinc are you currently supplementing with?
[quote]King Eric wrote:
Coach,
I’ve noticed that on the new protocol you are experimenting with, you now take 2 scoops of whey protein 15 minutes after your workouts instead of the protein pulse 60 minutes after training.I just wanted to know the reasoning behind the change?
Thanks!
J[/quote]
First I’m already having about 10 servings of CHY per day because of my 3 workouts.
Second because there is still CHY present in the bloodstream after the workout and I want a slightly slower protein post workout to take advantage of the anabolic state as much as possible.
IF I were training only once a day I would not use the same strategy.
[quote]mass production wrote:
Christian Thibaudeau wrote:
What I am doing is training following this split:
DAY 1 - pushing
DAY 2 - pulling
DAY 3 - legs
I am training 1 lift per session, 3 sessions per day.
DAY 1
1.1 Bench press
1.2 Military press
1.3 Close-grip bench or dips
DAY 2
1.1 pull-ups
1.2 barbell row
1.3 upright row
DAY 3
1.1 back squat
1.2 leg press
1.3 front squat
BTW I do have a small gym in my garage so it makes it easier.
-
Each workout lasts around 30 minutes and consists of doing 8 sets of 3 reps with the maximum weight I can accelerate (around 85%) then drop down by 20-40lbs (depending on the lift) and perform 5 sets of 5 reps.
-
I ramp up the weight relatively rapidly until I reach the max force weight, because I’m neurally efficient I don’t need that many ramp up sets
-
I train two competitive bodybuilders at the moment, and to keep them going as the diet and preparation take its toll I will sometimes train with either one of them when they are doing something that wont interfere with my main workouts (which is why I trained 4 times yesterday… I did biceps with one of the guys on my pulling day).
-
I have 2 scoops of Anaconda and 2 scoops of MAG-10 for the first session (half before, half during) and 2 scoops of Anaconda with 1 scoop of MAG-10 for the other sessions.
-
I take 2 FINiBARs 30 min. prior to the first workout and 1 for the 2 other workouts.
-
The Anaconda and MAG-10 are mixed in a big jug with 2000 ml of water (CRUCIAL! Fluids are KEY for growth, I can’t overemphasize that.)
-
I have 2 scoops of whey protein 15 minutes after my workouts
-
I use 1200mg of Alpha-GPC 60-90 minutes prior to the first workout
-
The other supplements I’m using are:
- vitamin D3 20 000IU
- Flameout 4 caps
- FA3 4 caps
- Magnesium (after my last session and before bed)
- Zinc (morning and lunch time)
- Curcumin 500, 8 caps
- My diet is not super strict, but I normally have 3 solid meals a day (trust me, with the 3 peri-workout protocols you wouldn’t want to eat more than 3 times either!) which are mostly:
- Yogurt, nuts and a small portion of meat in the morning
- Chicken and rice at lunch
- Red meat and green veggies in the evening
- I wake up at 5:30 and go to bed at 9:30 (unless there is a hockey game on TV)
so, with 3 peri-workout meals per/day are you still protein pulsing on non peri-workout meals?
also, on a side note, a while back you wrote you were going to experiment with some supps to improve sleep quality (i think GABA, glycine and some others were on the list). how did that all go?[/quote]
I don’t need to pulse with the meals because I am getting 3 large pulses already (one with every workout).
It worked, although Z-12 which includes a modified form of GABA works better. I still use glycine with people who have a problem winding down at night.
Hi Thibs!!!
I got three questions for you. First, I want to know if change the lifts from a cycle of three days to another is something that could be interesting. Let me show you what I’m talking about.
First cycle would look like this:
DAY 1
1.1 Bench press
1.2 Military press
1.3 Close-grip bench or dips
DAY 2
1.1 pull-ups
1.2 barbell row
1.3 upright row
DAY 3
1.1 back squat
1.2 leg press
1.3 front squat
The second one would look like this:
DAY1
1.1 Decline bench press
1.2 Push press
1.3 Close neutral hand stand dumbbell press
DAY2
1.1 Head down dumbbell row or chin-ups
1.2 Chest supported dumbbell row
1.3 Old time standing row
Day3
1.1 Sumo deadlift
1.2 Leg press close stand
1.3 Front squat
Could there be some benefits from this type of change? My second question concern the dumbbell versus the barbell. Should I stay with the barbell if I want some maximum benefits from a strength protocol. What is the rest that you use with this type of training and what is the tempo?
Sorry for my english, it’s not my first language.
Thanks for answering my questions.
[quote]Christian Thibaudeau wrote:
Dwigs wrote:
I have actually been meaning to ask you how your training has been structured for the 3 a day workouts that you have previously mentioned. After next week I will be fortunate enough to have enough time to do something similar. A couple quick questions though:
1- Why no deadlifts?
2- How are your joints holding up?
3- If one were to follow something similar but wished to add some ‘beach/mirror’ work which workout or part of the day would you put it in? Last workout of the day? ( for example direct arm work, shoulders, calves and core; using supersets, strip sets and circuits)
4- Did you have to increase your calories per day to fuel the workouts or not?
5- With regards to fluid intake do you have a specified goal you aim for each day? Litres per kilo of body weight or anything like that? Or just constantly sip on annaconda?
-
I’m already doing back squats and front squats as well as barbell rowing (I sometimes add power shrugs) I feel that my lower back is stimulated enough. That having been said, I will probably work in the deadlift in, in 6 weeks when I change some of my exercises.
-
Fine, none of the weights are maximal so the burden on the tendons isn’t that great. Not to mention that I’m using Curcumin and Flameout which seems to help. The protocol itself helps too because everytime I start using it, any lingering shoulder pain goes away. I do have a slight tenderness in my left elbow, but nothing severe enough to disturb my workouts.
-
I do train biceps, triceps and delts with isolation exercises either at the end of a regular workout, or as another session where I train with one of two bodybuilders I’m training. Once a week I normally add curls (preachers or standing) at the end of the last pulling workout and triceps (lying triceps extension) at the end of the last pushing workout. I have never trained calves in my life and I’m not about to start. As for abs, mine are already overdeveloped as it is (from years of olympic lifting) and rarely work them anymore. But you could add abs work at the end of the last lower body workout.
-
Not really, the peri-workout protocol takes care of that. I get anywhere from 50 to 100g of carbs, 60-100g of protein or amino acids and 8-16g of fat per peri-workout so the energy need is filled up by the peri-workout protocol. In a sense my calories ARE increased, but not at regular meals.
-
I drink as much as I can handle, which is a lot as I’m a drinking machine. I get 3 liters per workout and at least another 3 during the day.[/quote]
Cool Thibs, thanks for the reply. Once I finish exams I’ll start planning my training and hopefully post it up some where.
So you getting in 12 liters a day?!? Thats pretty scary! Your time management must be pretty damn amazing. Training 3 times a day, relieving yourself of 12L, training clients, eating and replying to everyone here on Tnation! I’m starting to wonder if you human? 
Thanks again CT,
Stay strong
Hi CT,
A couple of questions regarding the solid meals :
-
How long are you waiting after your serving of Whey post-workout to eat the solid meals?
-
Are the portion sizes for the meals smaller than previously? Perhaps the meat/protein portions are smaller etc?
Thanks again for your valuable info.
Thibs, is there any use/benefit for Surge Workout Fuel or Recovery now that this new protocol seems to be more effective? (had to edit my post b/c the one below posted twice)
thanks
[quote]Christian Thibaudeau wrote:
King Eric wrote:
Coach,
I’ve noticed that on the new protocol you are experimenting with, you now take 2 scoops of whey protein 15 minutes after your workouts instead of the protein pulse 60 minutes after training.I just wanted to know the reasoning behind the change?
Thanks!
J
First I’m already having about 10 servings of CHY per day because of my 3 workouts.
Second because there is still CHY present in the bloodstream after the workout and I want a slightly slower protein post workout to take advantage of the anabolic state as much as possible.
IF I were training only once a day I would not use the same strategy.[/quote]
What strategy would you use for once a day workouts? And, what do you recommend now as the official protocol for the I,Bodyduilder program, or is that still being determined?
thanks
Coach -
Always love following your experiments …
I have been using the July Protocol with great success - BF% down, strength up
Thank you so much for all of your work.
I can’t wait to see what this yields!
Beware the Anaheim Ducks …
Coach,
- When do you like to time your use of Powerdrive after training?
I’ve been using one scoop after each big training session - so 4-5 times per week, about an hour after my training. Occasionally I use one scoop at around lunchtime if i feel really ‘wiped’.
-
So I was wondering if 5-6 scoops per week would be overdoing it on a long term basis.
-
Could I use even more if i am really pushing the envelope and start incorporating twice daily training?
*FYI, I am using ramping and autoregulation, and my sessions last about an hour and are based on the big lifts.
Thanks,
Pete
Hi Christian, Just in regards to you D3 supplementation:
-
How many weeks are you planning on loading at 20 000 IU’s?
-
Is that the amount you take daily?
-
Will 10 000 IU’s be your maintenance dose?
-
Have you noticed anything taking so much?
-
Lastly, what’s your team (hockey)? Les Canadiens? Colorado? Here’s hoping they bring another team back to Quebec City!
Thinking about giving this a try I live right next to my gym since I’m a college student so this would be easy to do. Im going to give it a go tomorrow.
[quote]lifter x wrote:
Thinking about giving this a try I live right next to my gym since I’m a college student so this would be easy to do. Im going to give it a go tomorrow. [/quote]
Maybe not a good idea. You remind me of myself years ago when I looked at the bulgarians train and would try to copy their workouts, almost killing myself!
It took me a while to build-up the work capacity to train hard 3-4 times a day (many years of 2 a days as an olympic lifter). And I know how to autoregulate… without that I’d most likely go overboard.
Plus Anaconda and MAG-10 aren’t out yet and I don’t recommend this schedule without them.
Thibs…so the Multi-Vitamin out the window? I’d rather save the $50 bucks a month and use for workout nutrition anyway, already taking a serving of Superfood a day.