ok, since I’m in the middle of finals, I’ll try to make this quick.
I’m in the top end of a weight class I compete well in (MA), and I’d like to stay there. Also, I’d like to get strong as a bull. I’ve been a Westside guy for about 2 years now, seen good gains, and gained about 20 pounds.
What I really want is relative strength in the three competition power lifts.
I like my weight, and my current level of agility, and I would like to start competing in PL meets when I graduate next year.
SO, what are the keys to maximizing relative strength? I’m referring to how to structure a cycle/program to minimize hypertrophy and maximize strength gains, particularly in the squat and DL. What are the limits in volume before one starts to see appreciable hypertrophy, and how do I make the most use of my limited volume for strength?
Thanks in advance. Keep up the good work.
[quote]bigpump23 wrote:
CT flat out give me your dream back workout, training for hypertrophy/strength and that dorian yates sized back[/quote]
To be honest I don’t have a perfect back workout. I found that I get my best results from doing 1 back exercise 3-4 times per week instead of doing one big back workout.
But one workout that I found to be very effective in my case is this:
A1. Bent over barbell row (close grip)
4 x 5 (work up to a 5RM)
A2. Pullups
4 x max reps (normally 7-8 after the rowing)
B. Bent over barbell row (medium grip)
3 x 5 (this is basically a prolongation of A1., I continue to add weight until I hit my 5RM using a medium grip)
C. Lat pulldown in front
3 x 6-8 hold a 3 seconds pause in the low position
Ah, yes, I forgot. I’d call myself an intermediate trainee. I’m long and lanky, about 6’1", and just under 200lbs. Good for arm reach, not so good for some lifting. That said, I understand there may be some limits in overall strength, but I want to find them and break them. I can’t carry too much more weight around if I want to continue seriously rock climbing either (and I do). Anyway, any suggestions would be nice.
Get out of the box:
Outside of the weightroom and kitchen…
What is a biggest concept/tool that you utilize in your general conditioning program…
(cryotherapy, stim, epsom salt,)
[quote]drew-aych wrote:
CT,
I have a question about the posing methods you discussed about being able to create muscle density. You said on D-Tap that you prefer posing be done right after lifting or even in between lifts and each session should last about 20-30 minutes.
How much greater of an impact is the posing done right after weight lifting opposed to posing after an energy systems work session (weight lifting sessions and energy systems sessions on different days)?
The reason I ask is due to time constraints, my lifting sessions are longer than I spend on energy system sessions and I don’t want to pack the posing session with lifting unless it’s absolutely essential to do so.
Thanks![/quote]
Well, the posing sessions are best performed when your muscles are pumped. But really the difference in benefits isn’t that great. For the 6-8 weeks before my pics (in my “new pics” post in the photo section) I had one posing practice per week and that was on tuesdays at 8pm (while my workout was in the morning). That’s because we were 10 competitors practicing at that the only time when everybody was available.
[quote]Christian Thibaudeau wrote:
bigpump23 wrote:
CT flat out give me your dream back workout, training for hypertrophy/strength and that dorian yates sized back
To be honest I don’t have a perfect back workout. I found that I get my best results from doing 1 back exercise 3-4 times per week instead of doing one big back workout.
But one workout that I found to be very effective in my case is this:
A1. Bent over barbell row (close grip)
4 x 5 (work up to a 5RM)
A2. Pullups
4 x max reps (normally 7-8 after the rowing)
B. Bent over barbell row (medium grip)
3 x 5 (this is basically a prolongation of A1., I continue to add weight until I hit my 5RM using a medium grip)
C. Lat pulldown in front
3 x 6-8 hold a 3 seconds pause in the low position[/quote]
You find lat-pull downs usefull? I thought those were a no-no when it came to back workouts? Or is it purely supplemental after working the back earlier in the workout?
CT-
Good man. You’ve written so many workout articles over the past 2/3 years I often wonder what you think of your older routines. For example, OVT, would you still give it the glowing praise you gave then? It certainly worked for me.
I understand that OVT, Pendulum Training, Eccentric Training, Abs for Babehounds 2k3 all have their place, but would you or how would you tweak your older routines in light of your recent research?
best, david
[quote]TriGWU wrote:
Get out of the box:
Outside of the weightroom and kitchen…
What is a biggest concept/tool that you utilize in your general conditioning program…
(cryotherapy, stim, epsom salt,)
[/quote]
I don’t really have any “big” concept. I do use plenty of EMS for both recovery and as an accessory training method. Other than that, it’s mostly the good old proven recovery methods such as baths, contrast showers, massage therapy, etc.
[quote]davidgearey wrote:
CT-
Good man. You’ve written so many workout articles over the past 2/3 years I often wonder what you think of your older routines. For example, OVT, would you still give it the glowing praise you gave then? It certainly worked for me.
I understand that OVT, Pendulum Training, Eccentric Training, Abs for Babehounds 2k3 all have their place, but would you or how would you tweak your older routines in light of your recent research?
best, david[/quote]
I’m always evolving as a coach. So I perceive much of my old routines not as being outdated, but as suboptimal compared to what I’m doing now.
Funny thing is that I still receive tons of praises about OVT… and I do mean TONS of praises. I feel that all my programs are very effective and are based on science. But I will always try to better myself as a coach and will always try to create more effective programs.
[quote]GriffinC wrote:
Christian Thibaudeau wrote:
bigpump23 wrote:
You find lat-pull downs usefull? I thought those were a no-no when it came to back workouts? Or is it purely supplemental after working the back earlier in the workout?[/quote]
It’s supplemental work, but its still very effective. I don’t know why peoples perceive lat pulldowns as a second grade exercise. Heck, even Westside guys use it often. In fact, besides chest supported row, it’s their most common back exercise!
It’s all about proper technique though.
Thanks for the advice, Coach. I really appreciate it.