Scribd
Upload
426 views3 pages

Christian Thib - Podcast (Hypertrophy)

Christian Thibaudeau discusses strategies for muscle gain and athletic performance. He emphasizes the importance of mechanical loading through heavy lifting in the 6-10 rep range to stimulate mTOR and protein synthesis. Slow eccentric contractions are key to create muscle damage and a hypertrophic response. Adding bands or chains can increase tension throughout the range of motion. However, excessive training volume, intensity, or other stressors can increase cortisol and lead to beta-adrenergic receptor desensitization, resulting in fatigue and decreased performance over time.

Uploaded by

ok ok
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
426 views3 pages

Christian Thib - Podcast (Hypertrophy)

Christian Thibaudeau discusses strategies for muscle gain and athletic performance. He emphasizes the importance of mechanical loading through heavy lifting in the 6-10 rep range to stimulate mTOR and protein synthesis. Slow eccentric contractions are key to create muscle damage and a hypertrophic response. Adding bands or chains can increase tension throughout the range of motion. However, excessive training volume, intensity, or other stressors can increase cortisol and lead to beta-adrenergic receptor desensitization, resulting in fatigue and decreased performance over time.

Uploaded by

ok ok
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 3

Christian Thibaudeau on Muscle Gain & Athletic Performance

Penation angle > Increase == TOO OPEN ANGLE = bed speed lever / descend for FORCE

*MECHANICAL DISADVANTAGE

If you pursue bodybuilding physique.

Most people will never develop amount of muscle mass that will make them slower (pen nation angle)

Mechanical Loading (LOAD to fibers) = heavy loading (6-10 reps) mTOR

Metabolic Loading (longer duration / 40-70 sec)

- Drop sets
- Giant sets
- Pre-post fatigue

6-12 reps (mechanical loading on each rep, repeat enough reps to create overall effect)

Create as much force as possible during concentric = cross-bridge actin+myosin.

Mechanical load (bridge can pull-in) STRETCH on those cross-bridges = MUSCLE DAMAGE (mTOR response = PROTEIN
SYNTHESIS). When you do the eccentric (ROLE OF EACH PHASE)

Concentric is not for hypertrophy = create those BRIDGES = NOT CREATE MOMENTUM

 Power / Strength = Accelerate the weight


 Growth = slow ecc & smooth concentric

Eccentric = a lot of bridges and if you maintain, you will keep those bridges. (STIMULATE GROWTH) – STRETCHING FIBER

Loss tension = less bridges (purpose of HEAVY)

Slow eccentric = not for hypertrophy – motor learning / stronger at that contraction phase.

3 FULL B + 1 AUX

Reps low

Neurological confusing, reversing strength curve?

If the movement fluctuates in quality, you change the strength curve. Strength the easy ROM

I use bands & chains in last PREP (transfer phase) learning to apply it in a your SPORT.

- LIMIT Overload to the ROM SPECIFIC (90, 100* depends)


- PARTIAL SQUATS (allow more weight/ tension in that ROM) / Full Squat with Chains or Bands

Added bands and chains for bodybuilding to create full OVERLOAD (more force = more bridges = more damage during
eccentric)
- Lot more sore
- More than 3 weeks = less progression / excessive damage.

The type of fatigue that decreases performance. It’s never the muscles themselves not recovering.”

“90% of what we call chronic fatigue or any type of fatigue that decreases strength and power performance and speed
performance is due to one thing… a desensitization or downregulation of the beta-adrenergic receptors.”

Not responding well to adrenaline:


 Muscle: “They’re weaker, they lose speed of contraction, they lose intramuscular coordination.”
 Brain: “You lose motivation, you lose drive, you lose aggressiveness, you lose competitiveness.”
 Heart: “You lose the capacity to increase heart rate and heart contraction, so you lose endurance.”
“The main trigger for adrenaline in the body is cortisol.”

“The two main variables that will increase cortisol in training are volume (how much work you’re doing) and intensiveness
(how hard you’re pushing your sets).”

“Anything that gets you worried will increase cortisol, in training or in life.”

Six variables that can lead to a desensitization of the beta adrenergic receptors:

1. Volume (MAIN VARIABLE) – More energy you need, more cortisol you produce

2. Intensiveness (MAIN 2) – How hard you are pushing yourself, the close you go to failure = MORE STRESS

Pump out adrenaline and cortisol when its super hard. COMPOUND vs MACHINE

3. Psychological stress – anything that gets you worries will increase cortisol = adrenaline (FASTER YOUR BRAIN
WORKS = maximum capacity), NEW MOVEMENT = STRESS

4. Neurological demands – COMPLEXITY, CIRCUIT, SUPERSET, COMBINATIONS === CORTISOL

5. Density = SHORTER REST INTERVALS

6. Competitiveness in Training

“What we call CNS Fatigue, which is really not a thing, it’s really peripheral neurological fatigue, it’s really a desensitization of
the receptors.”

“So when I want an athlete to get faster, I want to minimize any training variable that will increase adrenaline without
contributing to making him faster.”

When body feels too strong or too long pressure (adrenaline) – study 2016

BULGARIAN = beta receptors 35-40% desensitized.


Anything that increases Adrenaline. Main trigger is Cortisol = CORVESION NON>ER (MORE CORT> MORE ADREN)

Make you capable of facing any danger. The more adrenaline more desensitized

Muscle damage is highly depended in intramuscular coordination = the better THE LESS MUSCLE DAMAGE

- How well fibers work together within a muscle


- They will get slower (but after 3-4 months they will get PR) don’t get the same level of damage
(INTRAMUSCULAR COORDINATION)

Fast twitch = less ROM

Slower twitch = more ROM?

“When used in combination with regular lifting done at the end, for example, it will work.” You need lactate from deprivation of
oxygen, leads to IGF-1 or growth factor release causing some hypertrophy. Not as good as regular training. “You need to be
under load for at least 30ish seconds.”

Isometrics and bands can be done every day (very little muscle damage): “If you wanna bring your shoulders up, you could
do lateral raises with bands everyday, you will recover from that no problem.”
Pump or ISOs 24-hours after training a bodypart: “If I’m not causing muscle damage, I’m lengthening that anabolic period
without having more damage to repair, so now I have more time to actually add tissue.”

You might also like

pFad - Phonifier reborn

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


Alternative Proxies:

Alternative Proxy

pFad Proxy

pFad v3 Proxy

pFad v4 Proxy