Anyone here tried this workout routine by Christian T ?
It looks pretty bad ass & fun but is this to be done while eating to bulk or cut?
Im on it right now in prep for a show. I’ll post up results after I’m done, or you can follow along in my I3G log
I think the SuperHero program can be run for both Bulking and Cutting, you would just adjust your food intake.
[quote]Lonnie123 wrote:
Im on it right now in prep for a show. I’ll post up results after I’m done, or you can follow along in my I3G log
I think the SuperHero program can be run for both Bulking and Cutting, you would just adjust your food intake.[/quote]
Seems like it would be difficult to follow if you go to a commercial gym that is frequently busy. Do you have problems following it at the gym or do you have a home setup for it?
Hey Lonie since you are doing this what percentages do you use on the lifts… I’ve done 5/3/1 for a long time so Im assuming the range here is 70-80% on heavy and 40-50% on light or explosive… Is that about how you do it?
[quote]Mainden:
Seems like it would be difficult to follow if you go to a commercial gym that is frequently busy. Do you have problems following it at the gym or do you have a home setup for it? [/quote]
I actually work out in a “hardcore” gym (MetroFlex LBC) which has 9 Squat Racks… So its really not an issue for me to use 2 bars at a time,a medicine ball and prowler/sled for my series.
Dont hate me cause I got it good 
I dont really know exact percentages. I just found the weight I could use for the prescirbed rep range.
For instance, my lifts today were
Bench From Pins: 225x3 reps
Bench press : 185x4 explosive reps
Speed Bench: 135x5 explosive reps
Plyo Bench: 8 reps
Med Ball Chest Press: 10lb ball, 8 reps
Sled fly’s: 20 reps with 90 pounds
This was done for 6 rounds, with like 10-20 seconds in between stations, then a 90 second rest in between rounds.
I havent maxed on anything except deadlifts in probably over a year, so I dont really know what those percentages come out to be. I just took the first week of the program to figure out the weights, and added reps/weight with each week as tolerated.
I tried it last year. The workouts are challenging and fun. I had trouble keeping up with the short rest periods. If you have time to work out twice a day and break up the sessions I think that would help because after the first set of complexes I was beat. That’s me, you could have better work capacity. Also, if I do it again I would make a point to warm up better because the first things you typically do are heavy. I banged up my shoulders and had to cut back on weight for a bit.
[quote]dcolacu1 wrote:
I tried it last year. The workouts are challenging and fun. I had trouble keeping up with the short rest periods. If you have time to work out twice a day and break up the sessions I think that would help because after the first set of complexes I was beat. That’s me, you could have better work capacity. Also, if I do it again I would make a point to warm up better because the first things you typically do are heavy. I banged up my shoulders and had to cut back on weight for a bit.[/quote]
Thats a very good point. I’m actually using it to prep for a show, and I only work 3 days a week, so I have some flexibility in my schedule. Whenever possible I break up the two sessions and add cardio to each one.
Warming up is a good idea as well. I have been dealing with a nagging shoulder issue for a few months now, and if I bench too heavy, or incorrectly, or dont warm up right it can go from feeling perfect to hurting in one bad rep.
The first 2 movements tend to be the most stressful, so focus time and energy there for the warmup. I believe CT recommends warming up to the SECOND exercise, since the first one is usually very similar, and has a decreased ROM.
[quote]Lonnie123 wrote:
[quote]dcolacu1 wrote:
I tried it last year. The workouts are challenging and fun. I had trouble keeping up with the short rest periods. If you have time to work out twice a day and break up the sessions I think that would help because after the first set of complexes I was beat. That’s me, you could have better work capacity. Also, if I do it again I would make a point to warm up better because the first things you typically do are heavy. I banged up my shoulders and had to cut back on weight for a bit.[/quote]
Thats a very good point. I’m actually using it to prep for a show, and I only work 3 days a week, so I have some flexibility in my schedule. Whenever possible I break up the two sessions and add cardio to each one.
Warming up is a good idea as well. I have been dealing with a nagging shoulder issue for a few months now, and if I bench too heavy, or incorrectly, or dont warm up right it can go from feeling perfect to hurting in one bad rep.
The first 2 movements tend to be the most stressful, so focus time and energy there for the warmup. I believe CT recommends warming up to the SECOND exercise, since the first one is usually very similar, and has a decreased ROM.[/quote]
True. Whenever I finished the second exercise I would breathe a huge sigh of relief. Good luck in your show!
Hello All, First post her on T-Nation
I was thinking about doing this routine and the 6 week sprinting solution routine with it. Its only 6 sprints a day/6 days wk/ for 6 wks and the longest sprint is 20 secs so it doesnt seem to brutal. Do you guys think this would be to hard on my legs if i mixed these two programs? Thank you.
[quote]jimmytulip2012 wrote:
Hello All, First post her on T-Nation
I was thinking about doing this routine and the 6 week sprinting solution routine with it. Its only 6 sprints a day/6 days wk/ for 6 wks and the longest sprint is 20 secs so it doesnt seem to brutal. Do you guys think this would be to hard on my legs if i mixed these two programs? Thank you. [/quote]
What are your goals?
Is your diet/training program currently producing results?
That sounds like a lot to jump in to right away, but if you are already training at a high work capacity it could be done.
If you are just starting out, I would ramp up to that amount of work load. If you are already doing a shit load of work, go for it. These sessions are about 45 minutes per MOVEMENT PATTERN, so about 90 minutes total. If you are only training 45-60 at this point, this program will already be adding a bunch of volume/intensity/time to your current layout.
What I PERSONALLY would do (for fat loss) if you wanted to approach it that way is this:
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Start the 6 weeks to super hero ONLY, maybe adding in some back/bicep work on Wed and/or Sat
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Assess after 2 weeks to see if body fat is improving, if so, simply stay the course, maybe drop 100-200 calories a day from your diet
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Assess after 2 more weeks, still moving in the right direction? Keep going
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If you begin stalling with the fat loss, THEN add in SOME sprinting, maybe 2 days a week after the less taxing of the two days for you (probably the Bench/Dead day since legs will be fried on other day).
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OR, you could add in a sprint after each of 4 main workouts right from the get go
-… Or you could forget everything I said and just add them together and see how it goes. Might turn out gang busters, who knows?
Keep in mind that you can run this program for longer than 6 weeks. Just do 2 cycles of progression instead of one (2 weeks of increasing reps, 1 week increase weight, 2 weeks of increasing reps, etc…)
This and the sprinting thing sounds like a good mix for overtraining… I think Lonie sounds right on just try this 1st and see how it goes… Keep in mind you are doing 4-6 rounds per complex then another 4-6 rds unless you are allready superman I doubt you will have much left for sprints… Maybe some pool jogging with the old ladys
Im not in great cardio shape but I found the 6 week sprinting solution to be quite a bit harder than it seems I think doing it with a heavy leg workout program would be pretty tough
I did the Superhero program before it was okay/ I feel it lacked leg work. I’m a much bigger fan of CT’s HS100.
[quote]Deercalf wrote:
I did the Superhero program before it was okay/ I feel it lacked leg work. I’m a much bigger fan of CT’s HS100.[/quote]
OR not, This is something different…
No back work = Not touching it with a 10ft pole
[quote]want2getlean wrote:
No back work = Not touching it with a 10ft pole[/quote]
Dead lifting twice a week, plus 3 days a week “off” to add in extra, traditional back work as needed should provide PLENTY of back work.
CT has recommended doing a Width workout on Wed, and a Thickness workout on Saturday as well. this works very well for me right now, gets me in the gym frequently, increases weekly training load, and lets me work on an area I think needs to come up.
No program is set in stone and should (must) be adjusted to your needs/equipment/time/ability. For example, You could also add in sessions for Arms/calves if you wanted, or do cardio ad lib… Its a very customizable template once you look past just the base outline.