ShapeFit.com

[Christopheel]

Okay I tinhk that most of us run on a 3xweek workout full body or either 4x week upper/lower body ... But I've read a bit and some coatch talk about the red muscle fiber ... witch would be harder to "break" and resulting in more muscle gains ... I've been told to reach the red one, do a split workout, like this :

Pecs/back/abs
Biceps/triceps
Legs/abs
Biceps/shoulders
Pecs/back/abs
Triceps/Shoulders
Legs/Abs

4 exercises every muscle and mostly to that form : 4 sets of 10, 8, 6, 6

The guy who told me about tihs is a Personal Trainer for Bodybuilders ... His he complety wrong ? Retard ? Or do that kind of workout after a 6 week 3xweek Full Body can make "explosive gains" ... I mean have good results ?

Here before he even post I can read Swanso just screaming at me and telling that it's only muscle overlaps and I should better stick to 3xweek FB but I just want to know what do you know about red fiber and that kind of workout. Thnaks and have a nice day !

[swanso5]

without getting to technical you have slow and fast twitich muscle fibres..

slow (red) fibres take longer to fatigue as they carry a lot of oxygen rich blood to the working muscles (think jogging or 20 rep sets for wts)

fast (white) fibres contract quicker and with more power but fatigue quickly because of lactic acid build up but have the most potential for growth (100m sprints or a explosive wt work)

in that regard i don't think focusing on the red fibres is the best way to go...each muscle in the body has a ratio of red / white fibres with some muscles being designed to possess more of one than the other for movement reasons...you also have intermediate fibres which are in bn the middle but they can take on the characteristic of the way you train so if you train like he suggests than they will turn into slow twitch fibres and vice versa...myself, i train in the "white" zone....if your an athlete than your goal is to have as many fast twitch fibres as possible

here are your options:

1 - find which "fibre" you lack the most and focus on it...the more potential you have for something the better gains you'll get...so if you've done nothing but 20 rep sets forever, than moving to heavier sets of 6 - 8 will do you wonders

2 - train both at the same time which is probably the easiest way simply by using a variety of rep ranges

i'm not sure what his logic is with a split like that....unless your on drugs or eating 5000cal's a day without the need to get off the couch except to train, a luxury 99% of the world doesn't have, than it's complete rubbish

one other thing, bodybuilding increases sarcoplasmic growth in the muscle (water, glycogen storage etc) where performance training increases sarcomere growth which is growth of the actual muscle fibres etc so it will give you actual usable strength increases as well

summarised:

FAST FIBRES (WHITE ONE'S) HAVE THE MOST GROWTH POTENTIAL

[Christopheel]

Thanks for the fast and clear awnser Swanso !

I have a personal question here too, what is this formation ? I mean "bodybuilding trainer" or either "nutrition" Since I'm going nowhere in my life,

Part time job, training, Girlfriend ...

I want a job that I'm gonna love, and Bodybuilding is my Passion ...

Nutrion and it's effect on life, body and workout that's a HUGE world in itself !

I'm not one of the wisest guy around tough I'm willing to learn and since im here on this forum I've learn a lot and I want to know more, have my formation and maybe find a job in that way

Thanks again

[Boss Man]

I actually read somewhere about 2 years ago, , that FTMF's have 3 distinct types.

Type 1.

Type 2.

Type 3.

From memory, Type 1 respond to 1-3 reps, type 2, 4-8, and type 3, 8-12, or those sort of ranges.

Don't remember exactly the science behind that though.

[swanso5]

if this is your passion than you can make a career out of it if you put in the hard yards...lots of self education is required as well as simply getting qualified...maybe email CAnderson from here who has probably the most recognised qual in the US and one that i'm looking to get if i can afford it...my first thing for you would be to do though is to get away from "bodybuidling" and move towards "performance training" (there is a difference)...we all started out bodybuidling from the mag's myself included but the smart one's now train to get stronger and more athletic which muscle gain will also come from anyway but you get more out of your training

go to t-nation.com and read evertything by these autghors;

eroc cressey
mike robertson
christian thibadue
chad waterbury
jon berardi
charles poliquin
alwyn cosgrove

this alone will have you smarter than 80% of the trainer's out there if you can apply it propoerly

[Christopheel]

Really late but ...

First, you said that there's a big difference between getting stronger and gaining mass, bodybuilding/powerlifting ... I mean someone can build mass without increasing his strengh ? I don't tihnk so ... I always tough that the difference between powerlifting and bodybuilding workout is that powerlifter focus on particuliar type of exercises, and maybe some different rep/set compo but there I'm in the dark lol ...


Here in Quebec the education systeme sucks a bit ... And I really don't know where I should start here in quebec... Because my english isn't really great ... I can subscribe to an a Nutrition/Dietetist class or something similar but well as you said, must learn by yourself, withc is what I,m doing here and everywhere ! But to get a job, where and exactly what ? I'm not sure, but I'll need to move fast

T-Nation, I've read tons of arcticles from the autor list above ... I've learn tons of things through theses article ...

But then ... I have some much things to learn ... I'm still a bit confused lol

But you Swanso as a Personal Trainer, who do you train, athlete or average people that want to get in shape ?

[swanso5]

you can build mass without increasing strength but for optimal mass building oppurtunities you need to get stronger too...you won't get by doing a drop, rest-pause, isometric hold with a 10kg barbell for very long...you need to increase the wt you use as often as you can but you'd be surprised bt the amount of people who don't...without progressive overload, you have nothing

- the main difference is the goal of their training...one is to build muscle (bb) and one is to lift as much as you can (pp)...there are numerous differences though

- maybe contact ct from the list above he's canadian and i think also from quebec...you can also contact the cscs and do one of their quals which is the best one going around...if you read the letters after some of the authors on t-nation then you'll see cscs under a lot of them

- to get started quickly you'll need to get a basic personal trainer qual, then you'll have to donate your time to a gym...if they like you then they'll offer you a job hopefully

- everything i read i cut and paste, re read it, summarise it (typed) and place in the archives...this is your best method i'd say so you don't forget it...you might also want to experiment with different training programs, methods etc so you have a grasp on a lot of different ways to train which you then put all together and come up with your own training philosphy...mine is a combination of the authors above

- there are only probably 10 basic principles of training that they all follow but might just employ different methods to basically get the same result

- the place i'm working at now is a personal training studio which only has small rooms and little equipment and most of the clients are middle aged males/females so the way i'd rather train people (like athlete's) i can't but as i said, the priciples are still the same i just may need to use different exercises, parameters etc...99% of them are after fat loss

[Christopheel]

-Build Mass without strengh training lol, didn't know people can even just think about it !

-Goal of their training ... In my case im not either a BB or a PL, I try to saty lean, gain mass, gain strengh, if im not able to do the three i change my diet/workout ... I think that most of the people are like me ... or just wanna lose fat as you stated above

-Christian Thibaudeau, he must be from Quebec with that name. The cscs ? What is it ? and what exactly are quals ?

-Would be nice to start working really soon, tough I'm pretty young ... and in this domain time is a factor ...

For sure, I'll take notes, follow advice and learn from articles and from everyone here, especialy you and Bossman ... I started from doing a split training that wasen't including legs or back LOL and I was eating 2-3 times a day and about 50g proteins max ... I didn't knew anything before I came here and start reading T-nation ...

99% after fat lost, that dosen't surprise me ! I don't know if everyone like that:

"I WANT TO BE HUGE !!!! SO I TAKE CREATINE, EAT 5000CALS A DAY ADN WORKOUT EVERYDAYS!!!" or "I'M FAT EVEN IF I JOG AROUND 3 HOURS EVERYDAY AND EAT LESS THAN 1200CALS WHY !?"

When you start to know your basics this looks really stupid lol ...

[swanso5]

- building mass is based on how much you eat...you can use a bodybuilding program but if you don't eat enough than it won't build anyone's body
- athletes don't train like bodybuilders but a by-product of their training is muscle gain from their strength training so you can increase strength and mass with a strength training type program but only mass with a bodybuilding program so i know which one i'd rather do
- staying lean is more a prosuct of your food choice more so than total food intake i think
- CSCS is a strength and conditioning peak body that runs courses for people like me...quals are qualifications...you need to be qualified to do this

[DianaB]

[Christopheel]

Ah I see !

- Being a good communicateur, no1. I can on subject that I like.

- The Y ? ...

- Montreal - Quebec 2hrs30mins distance ? So ahah if in Quebec there's no job I can still work in Montreal ...

- I think I would really like to be a PT or either work for a gym ... And for sure, even with only few more $ than McDonalds I would be really really happy to do something I like !

[DianaB]

YMCA (the Y)
You could always send Thibaudeau a PM from T-Nation, he is living in Quebec City right now. Maybe he can offer you some words of advice.
If you are able to live on low wages right now, then get into a local gym. You will be able to learn and meet people.
I know a ton of people who leave QC to live and work in Montreal. The cost of living is about the same. And it's pretty easy to go home on weekends to visit.
Good luck!

[Christopheel]

[Christopheel]

Theses are the steps ...

Meet the prerequisites.
Prepare for the exam (some people need 3-9 months to prepare, depending on their schooling and experience).
Determine the need for study materials.
Read the CSCS Computer-Based Exam Candidate Handbook.
Register for the exam online.
Receive e-mail confirmation and scheduling instructions.
Schedule your exam appointment with Applied Measurement Professionals.
Submit your official transcripts and any other required documentation to the NSCA Certification Commission office.
Take the exam - the minimum for passing is a scaled score of 70 for each section of the exam.
Receive your exam results immediately at the Assessment Center (if the NSCA Certification Commission office has received all of your required documentation).
Advance your career by earning the CSCS Credential of Distinction.
Recertify at the end of each three-year recertification period.

Prerequisites :
http://www.nsca-cc.org/cscs/about.html#prerequisites

Sadly I don't have these

[swanso5]

send them an email and find out how you could get the prerequsites...as D said maybe a basic PT qual is the best way right now