Base training

Training
1

CT hope alls well with you.

What training approach do you think should be the base (80%+) for one’s training year? Goal being performance-oriented aesthetics (jacked, ripped, explosive).

I know you’re about solving programs and applying precise tools to address “weaknesses” but when an intermediate client (athlete or bodybuilder) comes to you for the go-to routine to look powerful/lean, what do you recommend?

I’ve gone back to your high frequency layer system with more loose (“autoregulated”) application but basically just activation (ramp to 3-5RM) → -10% bunch of 3-5 reps → and 2-3 straight sets or clusters or density. One main barbell movement per workout and then finishing off with ring work.

Are you still about this philosophy or more keen on recent stuff like dumbell/super set iso work. That shoulder routine for the ifbb client, for instance. Why not just do more compound work…does the “finishing work” really make a difference and is it different for enhanced/unenhanced guys? Thanks for your thoughts.

2

I believe that the foundation of any weight lifting program should be to get you stronger (not necessarily “1RM stronger”, but stronger).

With clients I use the following program a lot:

PHASE 1 (4 weeks)
Main lift
Week 1: 80% 5 x 3
Week 2: 80% 5 x 4
Week 3: 80% 5 x 5
Week 4: 80% 5 x 6

2 assistance exercise (compound movements) strengthening the weakest link in the lift

1 isolation exercise to hypertrophy a muscle not getting maximally stimulated by the first 3 movements

PHASE 2 (3 weeks)
Main lift
Week 5: 85% 5 x 3
Week 6: 90% 3 x 3
Week 7: 90% 5 x 3

1 assistance exercise to strengthen weakest link

1 assistance exercise to get used to handling heavier weights (partial, eccentric or isometric)

1 isolation exercise

PHASE 3 (3 weeks)
Main lift
Week 8: 95% 3 x 3
Week 9: 100% 3 x 3
Week 10: Test new max

1 assistance exercise targeting your STRONG point in the main movement

1 assistance exercise to get used to handling heavier weights

No isolation work

The main goal of the program really is to get you to do 3 solid reps with your previous 1RM, the testing at the end is just gravy.

3

Very cool thanks for sharing. So these are straight sets and same rep performance (violent/explosive) and “ramping”?

Assistance done in 5-8 rm and isolation for highish? Frequency 6 days a week hitting main movements twice/week?

Kinda surprising you have two compound assistance rather than just more density work for the main lift? Like incline tilt, then db work and weighted dips for instance, atypical…

4

[quote]-Sigil- wrote:
Very cool thanks for sharing. So these are straight sets and same rep performance (violent/explosive) and “ramping”?

Assistance done in 5-8 rm and isolation for highish? Frequency 6 days a week hitting main movements twice/week?

Kinda surprising you have two compound assistance rather than just more density work for the main lift? Like incline tilt, then db work and weighted dips for instance, atypical…[/quote]

Assistance is 6-8 for first phase, 4-6 for second phase, 2-4 for third phase.

I like density work a lot. But most people have weak links that are better addressed with assistance work. Both approaches work.

5

HI CT

Could you apply the Periodization to the Olympic lifts? obviosuly lower the reps slightly?

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