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Christian Thibaudeau
Contributor

Join date: Feb 2003
Posts: 21190

Fire away fellas.

Any questions for my fat bloated powerlifter arse? I still look halfway decent so, bodybuilding questions will also be fielded.

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GriffinC
Level 2

Join date: Mar 2005
Posts: 493

Christian Thibaudeau wrote:
Fire away fellas.

Any questions for my fat bloated powerlifter arse? I still look halfway decent so, bodybuilding questions will also be fielded.


I know this may sound like a BB question, but I must ask. Do you have any specific Bicep routines or methods for someone who has genetically bad placement of their biceps? I've read that Think Tank about arm work, so I know a bit. But I feel my biceps are lagging behind and I'd like to give them a little push in the right direction, so they wont be ugly AND weak. Any suggestions?

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Helix
Level 1

Join date: Jan 2005
Posts: 166

CT, any chance of an article on conjugated prioritization training for strength like you are doing right now? A conjugated approach to bbing would make a pretty awesome article also.

I realize that elitefts, Dave Tate, Louie, etc have a plathora of awesome articles on the subject but I would like to see your spin on it(as a fellow Canuck and all :) )

Secondly, do you prefer neutral grip DB Bench or a 'regular grip'? How do they differ when it comes to muscles they work?

Neutral or a semi-neutral grip feels a lot more natural on my shoulders for whatever reason.

Finally, are the strippers in Montreal all they are rumoured to be? Me and a few buds are thinking of taking a road trip this summer.

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adonail
Level

Join date: Sep 2003
Posts: 112

Hello Christian,

Are you for the separation of Quebec....lol nah that's not my question enough of that politic crap.

I asked the same question to Eric Cressey yeaterday, i am curious to learn what you think about this. You are an awesome strength coach, i am proud that you are from Quebec!

Since you are too pretty damn good on working on stuff like that, i have a question for you.

Every time a squat beyond parallel, i feel a huge tension(read bad tension) in the VMO that leave me stiff the next day. The same thing seem to apply under my knee. With or without knee wrap the same thing happend everytime. It calm down maybe 2-3 day later with hot/cold+foam roller massage but it suck big time when it happend.

You seem to be in favor of ass to the grass squat for knee/quads balance but it seem to hurt me even when i use textbook form...

Is there a method to work the vastus medialis without +90 degree flexion squat, i know the thing about leg extension with feet pointed "outside" advocate by ken kinakin but i may not be a huge fan of these.

I train for sprint, 23 years old, 6"0, 190pounds squat ?430pounds.

If you need other info just ask..

thanks
adonail

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approvedbyme
Level

Join date: Oct 2004
Posts: 93

just wondering what your current research interests are?

Im not as up to date as i should be on all the current trends so i was wondering what you were interested/researching at present?

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Christian Thibaudeau
Contributor

Join date: Feb 2003
Posts: 21190

GriffinC wrote:
Christian Thibaudeau wrote:
Fire away fellas.

Any questions for my fat bloated powerlifter arse? I still look halfway decent so, bodybuilding questions will also be fielded.

I know this may sound like a BB question, but I must ask. Do you have any specific Bicep routines or methods for someone who has genetically bad placement of their biceps? I've read that Think Tank about arm work, so I know a bit. But I feel my biceps are lagging behind and I'd like to give them a little push in the right direction, so they wont be ugly AND weak. Any suggestions?



Well you can't really change the shape of your biceps, but you probably already know that. What you can do is make them a lot bigger which will partially take care of your problem.

To maximize biceps developement I find the following to be very important:

1. Include some heavy work: back in the days guys that had tremendous biceps also curled monster weights. Jack Chevrier who was a Canadian bodybuilder in the 70s renowned for his huge guns (heck, even Arnold himself asked him to take a pic with him he was so impressed) and he curled 315lbs (slight cheat) and 225lbs for 12 reps! Mike Mentzer was also known for curling tons of weight. Actually, curling in the 200-225lbs range for reps was "common" by them.

2. Biceps respond particularily well to eccentric loading. Doing accentuated eccentrics lowered in 5 seconds is a great way to build the biceps.

3. Biceps are best trained with a low volume of work, but frequently. I found that myself this year.

4. Working in isometric work at the end of a dynamic set is also very effective. In that case you would hold the weight with the arms bent at 90 degrees after your regular set.

I feel that in your case, training the biceps 3x per week, with a very low volume of work would be best.

Monday go heavy, stay in the 4-6 reps range, you can even cheat a little as long as you lower the weight under control.

Wednesday go high-density: perform a triple set:

A1. Peacher curl 6-8 reps
A2. Reverse curl 8-10 reps
A3. Hammer curl 10-12 reps

Do this triple set 3 times

Friday go triple failure training: Select one biceps exercise with a barbell.

Perform 2 warm up sets and 1 work set:

1. 6-8 normal reps to failure
2. Once you reach failure hold the bar at 90 degrees for as long as you can
3. When you cannot hold the weight anymore have a partner help you lift it, and lower it in 5 seconds for 2-3 reps.

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Improving
Level 2

Join date: Sep 2004
Posts: 736

CT,

In your Part Time Beast routine, the first time the bench workout is done you do 10 sets with the parameters you made.

The second time you do the bench workout, should you add more weight or repeat the workout with the same weight? If you add weight, how much should you add?

Thanks.

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Level

Join date: Jul 2004
Posts: 2174

Coach Thib,

Yeah, here's a question for you:

Why is the accumulation phase of your Shoulders Overhaul routine so frigging difficult? The 6 sets of 12 with 60 seconds rest was ridiculous. I don't have my log in front of me, but I recall the loads that I used dropping significantly below the prescribed. Are you certifiably insane, or does that merely mean that I have even more shoulder woes than I previously thought?

You make me mad.

Thanks,
BFG

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Shadowruler
Level 1

Join date: Nov 2002
Posts: 49

Hello CT, these questions refer to your current strength program.

1)What percentage are you using on your dynamic effort days?
2) What type of warm up and cool down are you doing?
3) Do you feel cardio training has any place in a strength program?

Thanks

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grrrinder
Level

Join date: Feb 2005
Posts: 9

Hi Coach Thibaudeau,

First I just wanted to say thank you for writing such a great program:
Keep your Chin Up
http://www.t-nation.com/...pic.do?id=46027

I have followed your program as outlined including grip work for 4 weeks. When I tested my max on Monday, I found that my chin up reps went from 4 to 8. My question is that now that I have finished the four weeks, what do you recommend as a routine to continue to increase my number of Chin Ups? I can perform one set of 8, and then my reps start falling to 6,5,5,etc...

My goal is to perform multiple sets of 10-15 repetitions.

The only problem with continuing with the Keep your Chin Up program is that I can only go to the gym on Monday-Wednesday-Friday, not allowing for the three days of rest between workouts. Do you have any suggestions to modify the program in order to make it fit into the three-day per week schedule? Or any other suggestions? Thank you sincerely for your help and advice.

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Christian Thibaudeau
Contributor

Join date: Feb 2003
Posts: 21190

adonail wrote:
Hello Christian,

Are you for the separation of Quebec....lol nah that's not my question enough of that politic crap.


To be honest I really don't care! Funny thing is that I actually studied in politics for 2 years before turning to exercise science.

Objectively I think that separation would a pretty dumb move economically speaking. And I really think that this "sovereign nation crap" is overrated. Basically politicians want to hold the reigns of power and they will use any idea to be elected. There was a time when separation was a big selling point, so many politicians (even some former liberal ones) used this platform to be elected.

adonail wrote:

You seem to be in favor of ass to the grass squat for knee/quads balance but it seem to hurt me even when i use textbook form...


I'd like to say two things:

1. Injuries are not my forte, especially not compared to EC and MR.

2. I never really said that I'm in favor of ass to the grass squats. I said that I'm for *FULL* squats. And I define full squats as the lowest one can go with proper technique without any pain.

Going below parallel is obviously too low for you right now.

adonail wrote:
Is there a method to work the vastus medialis without +90 degree flexion squat, i know the thing about leg extension with feet pointed "outside" advocate by ken kinakin but i may not be a huge fan of these.

I train for sprint, 23 years old, 6"0, 190pounds squat ?430pounds.

If you need other info just ask..

thanks
adonail


The VMO is actually more involved in the last degrees of extension, not in the initial trust of the squat. The best VMO exercises are the lunge, bulgarian squat and step up... none of which involve going lower than a 90 degree knee angle.

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Christian Thibaudeau
Contributor

Join date: Feb 2003
Posts: 21190

EMPORIOMICK wrote:
just wondering what your current research interests are?

Im not as up to date as i should be on all the current trends so i was wondering what you were interested/researching at present?


Right now, after about 6 months of strict dieting, my favorite research is searching for the fattest, juiciest burger in town!!!

Seriously, I'm into eccentric training, thyroid manipulation and BCAAs.

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Christian Thibaudeau
Contributor

Join date: Feb 2003
Posts: 21190

basementD wrote:
CT,

In your Part Time Beast routine, the first time the bench workout is done you do 10 sets with the parameters you made.

The second time you do the bench workout, should you add more weight or repeat the workout with the same weight? If you add weight, how much should you add?

Thanks.


Add weight if you can move up... you have 10 sets to adjust the load... no need to lift heavier for all sets. You can gradually work up until you reach a top training weight, then stick with it (if you can) or go back down slightly.

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Christian Thibaudeau
Contributor

Join date: Feb 2003
Posts: 21190

BFG wrote:
Coach Thib,

Yeah, here's a question for you:

Why is the accumulation phase of your Shoulders Overhaul routine so frigging difficult? The 6 sets of 12 with 60 seconds rest was ridiculous. I don't have my log in front of me, but I recall the loads that I used dropping significantly below the prescribed. Are you certifiably insane, or does that merely mean that I have even more shoulder woes than I previously thought?

You make me mad.

Thanks,
BFG



It's probably a combination of both!!! You are probably not used to taking such short rest intervals. But it's an accumulation phase. If you use less weight, it really doesn't matter much as long as each set is challenging.

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deshawn
Level 1

Join date: Feb 2004
Posts: 234

In terms of BCAA's how much should one be consuming. I am taking during my workout and post- workout . Thanks

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Christian Thibaudeau
Contributor

Join date: Feb 2003
Posts: 21190

deshawn wrote:
In terms of BCAA's how much should one be consuming. I am taking during my workout and post- workout . Thanks


5g is probaby enough for most. I use around 5g 5x per day. Sometimes I will use up to 10g if I'm dieting.

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Drewd
Level 3

Join date: Feb 2004
Posts: 23

Coach,

I have a couple questions for you. First, I want to say I am a young coach myself(22) and your books and other work have really helped me come into my own. I learn something new every time I read Modern strength and power methods. I thank you.

Now, the Integrated Training program you outline in Modern Strength and Power Methods is very demanding(as there are basically 6 wholebody training days in a row if you include maintenance work). Do have have any quick tips on managing fatigue during this cycle or just on proper implementation?

Secondly, I see you started a new Westside style routine. That is my favorite template as its so easy to manipulate. Do you periodize your weekly volume throughout each mesocycle or do you go more by feel? Thank you.

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Robert Monti
Level 4

Join date: Jun 2004
Posts: 530

Hey Beast,

What modifications would you make to Westside for someone who doesn't want to gain any weight (other than controlling the diet, of course)?

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Christian Thibaudeau
Contributor

Join date: Feb 2003
Posts: 21190

Drewd wrote:
Coach,

I have a couple questions for you. First, I want to say I am a young coach myself(22) and your books and other work have really helped me come into my own. I learn something new every time I read Modern strength and power methods. I thank you.

Now, the Integrated Training program you outline in Modern Strength and Power Methods is very demanding(as there are basically 6 wholebody training days in a row if you include maintenance work). Do have have any quick tips on managing fatigue during this cycle or just on proper implementation?

Secondly, I see you started a new Westside style routine. That is my favorite template as its so easy to manipulate. Do you periodize your weekly volume throughout each mesocycle or do you go more by feel? Thank you.



Maintenance work should be very low in intensity and volume (more like active recovery) or dropped altogether if the athlete cannot handle it. Restorative measures (read my article on the subject) can also help.

As for the westside template. I do record my max effort lifts and cycle my speed work but the rest is by feel.

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Christian Thibaudeau
Contributor

Join date: Feb 2003
Posts: 21190

Robert Monti wrote:
Hey Beast,

What modifications would you make to Westside for someone who doesn't want to gain any weight (other than controlling the diet, of course)?


Keep the assistance work to a minimum and use reps either in the 3-5 reps range or 20-30 reps range.

Do include more GPP work.

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Christian Thibaudeau
Contributor

Join date: Feb 2003
Posts: 21190

Robert Monti wrote:
Hey Beast,

What modifications would you make to Westside for someone who doesn't want to gain any weight (other than controlling the diet, of course)?


Elitefts.com sells a booklet called "Training Templates" and three routines might be good in your case (don't let the names insult you though):

1. The out of shape cycle
2. The Dave Tate express
3. The out of shape, out of time cycle

The titles are not very flattering, but they are designed either to help you reduce bodyweight or to train with minimal assistance work.

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mike hanley
Level 5

Join date: Jul 2004
Posts: 317

CT Thanks for replying to my PM. I sent you a second one with my current stats & a photo to see if you could critic my caloric intake and make suggestions. Just curious if you got the second one ?

BTW I love the eastern european program. In one week I feel stronger and the pumps I am getting in the second workout are tremendous. I am on a hypocaloric diet being just about four weeks out however I feel great doing this program. Any suggestions you could give to me being four weeks out I would really appreciate. My diet is at 2000 kcal and I am weighing 184 with about 6.5%BF. Do you continue to drink shakes in the last month precontest? I am also doing 3 days of low intensity cardio about 40 mins a session. Thanks for all your help.

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Will42
Level

Join date: Oct 2002
Posts: 685

CT-
Thanks for giving us the oppertunity to pick your brain. Right now I am in the process of changing my deadlift style (from convential to sumo). And I was wondering if I should use the sumo deadlift as an assistance exercise on ME days (off blocks) just to practice the movment so that it is not new to me when I lift in a meet?
Thanks for your help
Will42

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Christian Thibaudeau
Contributor

Join date: Feb 2003
Posts: 21190

I didn't receive your picture in the pm.

As for shakes, there is no need to cut them until 4 days out. They do contain some sodium so they are no indicated during the last 3 days before the show. But otherwise they wont hurt you. In fact they might even help since they will increase your sodium intake, and you'll get more of a flushing effect when you cut them 3-4 days out.

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mike hanley
Level 5

Join date: Jul 2004
Posts: 317

One more thing, What is your view on cottage cheese precontest?

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