Yes but in that case I would use 3 different rep targets. BUT I still think that having at least one of the lift be an assistance life would be more beneficial… you can’t fix weak links by doing the exercise in which there is a weak link
Correct. It is mostly to build muscle. Strength would be a different approach since you need to pay more attention to motor learning which would require more volume at submax levels of efforts
The best program is the one that fits your psychological profile. If you love what you are doing you will get better results than if you are not motivated by a program even if the later is a better plan.
I finished an article detailing this and it should be published in the upcoming weeks.
I would be REALLLLLLLY distrustful and weary of someone who agrees with everything I say!
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I’ve been guilty of not seeing the differences for years.
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First because when I was younger I had great work capacity. This might something I developed because as soon as I started training when I was 12 I would train several times a day. When I got into high school I would train 1 hour at home before my day started, 1 hour at lunch time at school and 1 hour after school. When I trained for olympic lifting I trained as much as 6 hours per day. So over many years I build a very solid work capacity… but it’s not until I reached 35 years of age and had health issues that I realised that few people can actually handle a lot of volume and grow optimally. While I’m pissed that I have health issues, I’m glad that they helped me better understand how a “normal” person can train.
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For better or worse I got to work mostly with high level athletes with naturally great work capacity OR bodybuilders using steroids. For a long time I didn’t believe that what was good for naturals and enhanced would be different because my natural “gifted” athletes were able to recover from the same volume as the enhanced bodybuilders. But by working with average Joes/Janes more over the past few years I learned that a normal person needs a totally different approach. This is what led to a lot of experimentation, discoveries and yes, mistakes.
And yes I definitely believe that the average Joe not using steroids should not train the same way as an enhanced lifter or a genetically gifted one.
A young man between 17 and 21 might be able to progress on a program used by drug users because his natural hormone levels basically put him “on a cycle”. But past that you need to think differently.
That’s all very well, but you are challenging the basic premise of the article and say that you believe this might not be the best approach. I understand that you are merely exercising your right to free speech and you are well in your right to do so. It is just that there is a reason why CT has his beliefs, as I am sure there is one in your situation. The difference is, we all know what CT has done for T-nation over the past 16 years which might not be the case for an anonymous poster wishing to offer his insight.
Apologies if I came across as snarky and cheeky in my previous post, buffd. I appreciate your posts and generally find them helpful.
@Christian_Thibaudeau or anyone else, do we choose which special technique to use, can we use the same one for all sessions?
@Rhye
The technique is specified in the article. Take a closer look.
Nah man…no apology necessary. I would say I was the snarky one.
I understand your interpretation of my post. Like I indicated, I think I can see why some might think I’m being highly critical of the article’s suggestions.
I do think “anonymous” posters who have experience of their own can and should express their viewpoints and alternatives. Who knows, a particular poster might have several posts of experiences or philosophy that might actually be in concert with another reader, and might gain a different or dare I say, better, perspective on the subject matter.
Agree on all counts. My only difference in opinion might be in the level of recovery that can be realized between different people. Alas, this is where “genetics” come into play. But, yes, ANYONE irrespective of genetics can improve. It’s the level. And for some…use of intensification techniques on a frequent basis is a receipe for burnout.
I think the explanation of your reasoning is excellent here. My only (repeated) caveot is that I think with high frequency like that advocated in the article (working the individual muscle 3 times a week) at even a single “hard” set can accumulate alot of fatigue in many natural trainers. Yes, I agree that tolerance of workload is something that improves with continual practice, but I still very much question the use of intensification techniques FREQUENTLY. By this I’m focusing more on doing this every day (well, 6 days a week as discussed in the article).
I appreciate the approach of not focusing on limitations as some who read the word “genetics” might feel that is what it implies. But I am one who very much believes in these limitations. Everyone can improve…within the scope of the genetics one is born with.
Really appreciate the conversation and discussion here. You have been very respectful with intelligent responses and thinking. We can “agree to disagree”, and that is OK!
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I like the conversation and topics here. Good stuff.
For me the work capacity and the CNS is one sight. But another one is recovery of joints, tendons and connective tissue.
As far as work load I can handle 3 times a week heavy pressing for sure. Did that a long time. But after a couple of weeks my shoulders and ellbows come into play. Same with Squats and knees. That is always the downside.
So if somebody can handle the load and the recovery then a high frequency training is king. For me it is always the consideration: Training and progressing for long time but only 2/week frequency or Training and progressing with maybe some smaller injurys and 3/week frequency.
Christian,
I really like your concept in such template, but I have some doubts now I have to face new desings. I’m 38 and I all about volume guy but from a while I use your guidelines. Specially in a fat lose phase where my main lifts are based on 5x5 or several progresions like 1x5 1x4 1x 3 1x5 1x4 1x 3 next 1x5 1x4 1x3 1x2 1x1 next 1x3 1x2 1x1 1x3 1x2 1x1.
Following this approach, in a deficit of calories it destroy my nervous system and I have very low capacity to recover specially with squats and deadlifts in the same week and same porgressions, I put mass and my miogenic tone imporved.
If I twist my training more focused to high frecuency, and I increase my rep range in main lifts in a fat lose phase, Would it impare my progresion to keep mass and tone? I tolarate more intensive techniques in low calorie state and volume than low rep range, specially using 2-3 scoops of plazma and several mag10 pulses. In my fat lose phase I don’t take any stimulant, so I have to control training and nutrition with more precision.
I discovered the powerbulding physique at the end after being consistent in your templates and last advices of how to desing programs. But at this point I have no experience if switch the program could benefit in my current progress o how modify the program to keep training and keep mass in this phase.
Hi Christian,
Just wondering what cardio would u recomend doing if any while following this program?
I m currently doing 10 mins of hiit twice a week.
It depends on what your goal is. I remember that your main goal is strength, and now you are trying to lose fat. So obviously it will be much harder to recover from a higher volume of work (more volume = more glycogen used = more cortisol release… caloric deficit during the day = more cortisol release… high volume + caloric deficit = CORTISOL HELL).
The article I posted is mostly for muscle mass. Of course it will lead to strength gains too albeit to transfer the gains to a max effort it will take 3-4 weeks of training focused on low reps/heavy lifting.
But I would still keep training one big lift for “strength-skill” and do the rest for hypertrophy.
For example
DAY 1
Back squat 6 x 2 reps with 80% (adding 2.5kg per week for 4 weeks then dropping back down 2.5kg and going back up for 4 weeks)
Leg extension 1 x 10 (5/10 effort), 1 x 6, 1 x 8 (7/10 effort), 1 work set (see the table below for how to do the work sets)
Hack squat machine 1 x 10 (5/10 effort), 1 x 6, 1 x 8 (7/10 effort), 1 work set (see the table below for how to do the work sets)
Leg press 1 x 10 (5/10 effort), 1 x 6, 1 x 8 (7/10 effort), 1 work set (see the table below for how to do the work sets)
Preacher curl (biceps) 1 x 10 (5/10 effort), 1 x 6, 1 x 8 (7/10 effort), 1 work set (see the table below for how to do the work sets)
DAY 2
Bench press 6 x 2 reps with 75-80% (adding 2.5kg per week for 4 weeks then dropping back down 2.5kg and going back up for 4 weeks)
Smith machine incline press 1 x 10 (5/10 effort), 1 x 6, 1 x 8 (7/10 effort), 1 work set (see the table below for how to do the work sets)
Pec deck machine 1 x 10 (5/10 effort), 1 x 6, 1 x 8 (7/10 effort), 1 work set (see the table below for how to do the work sets)
DB lateral raise 1 x 10 (5/10 effort), 1 x 6, 1 x 8 (7/10 effort), 1 work set (see the table below for how to do the work sets)
EZ bar lying triceps extension 1 x 10 (5/10 effort), 1 x 6, 1 x 8 (7/10 effort), 1 work set (see the table below for how to do the work sets)
DAY 3
Deadlift 6 x 2 reps with 80% (adding 2.5kg per week for 4 weeks then dropping back down 2.5kg and going back up for 4 weeks)
Lying leg curl 1 x 10 (5/10 effort), 1 x 6, 1 x 8 (7/10 effort), 1 work set (see the table below for how to do the work sets)
Romanian deadlift 1 x 10 (5/10 effort), 1 x 6, 1 x 8 (7/10 effort), 1 work set (see the table below for how to do the work sets)
Straight-arms pulldown 1 x 10 (5/10 effort), 1 x 6, 1 x 8 (7/10 effort), 1 work set (see the table below for how to do the work sets)
Supinated lat pulldown 1 x 10 (5/10 effort), 1 x 6, 1 x 8 (7/10 effort), 1 work set (see the table below for how to do the work sets)
Seated rowing 1 x 10 (5/10 effort), 1 x 6, 1 x 8 (7/10 effort), 1 work set (see the table below for how to do the work sets)
DAY 4 OFF
Then repeat cycle … so basically 3 on/1 off /3 on/ 1 off, etc.
TABLE 1. TRAINING FOR THE WORK SETS
Block 1 (weeks 1-3): going to failure with a weight you can do approximately 6-8 reps with
Block 2 (weeks 4-6): going to failure (6-8 reps again) / drop 25% and reps to failure again (drop set)
Block 3 (weeks 7-9): going to failure (6-8 reps again) rest 15 sec/ reps to failure with same weight (rest/pause)
Block 4 (weeks 10-12): going to failure (6-8 reps)/rest 15 sec/reps to failure again/rest 20-25 sec/reps to failure again (double rest pause)
Block 5 (weeks 13-14): no serious lifting… do something else like play sports…do more conditioning work like sled, prowler, farmers walks, sprints, etc. or explosive work (jumps, throws, olympic lifts).
TABLE 2, PROGRESSION ON THE FIRST LIFT
Start with 80%
Week 1: 80%
Week 2: 80% + 2.5kg
Week 3: 80% + 5kg
Week 4: 80% + 7.5kg
Week 5: 80% + 5kg (same weight as week 3)
Week 6: 80% + 7.5kg
Week 7: 80% + 10kg
Week 8: 80% + 12.5kg
Week 9: 80% + 10kg (same weight as week 7)
Week 10: 80% + 12.5kg
Week 11: 805 +15kg
Week 12: 80% + 17.5kg
*NOTE on the bench press you might want to start at 75% and if you were to use the military press I would start at 70% instead of 80%.
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CT, would you change this 6 day program template at all for someone who was not an advanced natural lifter, more intermediate? Would your 4 day template be a better choice in that case or would this be more optimal? And would you still include the intensity techniques for someone who is an intermediate? My goal currently is simply to build muscle mass.
Thank you!
It gives a sample weekly set-up there is no mention if each “technique” has to be done. CT also states “when possible I like to use 2 multi-joint exercises and 1 isolation exercise” but, it is not mandatory.
@Christian_Thibaudeau I am interested as well because I personally hate doing controlled lowering as in technique two.
If it is best to use a different technique at each session are there others? Could clusters be used or would it be to taxing?
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I’m giving this program a try starting on Monday. Unfortunately my lower body training will be limited to isolations and bodyweight bullshit due to spinal disc herniation.
I’ll run this for a while on a caloric deficit and I’m starting a diary for it so anyone interested can follow.
Thanks so much for that template!
My goal is strength and size, but the results were very good from what I learn from you that I challenge myself to a fat lose phase trying to keep or even add mass and strength.
But your workout plan for natural lifters and this sample makes me think in 2 things:
Some muscles, in my case, respond very well high reps. For instance legs, I need lots of reps even in a high range to add size They are superior to my upper body. In this case high reps muscle responders fall into a volume profile? It seems obvious because you will use glycogen, but I have not clear how a muscle group that needs higher reps, if you have the correct protocol (peri-workout), could benefit from a high frequency or from 1 or 2 sets with some special techniques.
In the other hand, do you believe the older the age of training, lower the reps? because for a natural lifter (I’m training for 20 years) with that high frequency plan for mass and size should play with the rep range even with the sets with special techniques?
At this moment would you recommend this approach over Six Weeks to Superhero as far as fat loss is concerned? SWtS is A LOT of volume and I’m guessing far more cortisol than optimal.