Merci coach 
I gonna give it a shot asap.
Looking forward to see ur new article on this method about periodization.
Coach,
Iāve been following multiple threads on here to see if anyone has addressed my concern but so far I havenāt seen it. Forgive me if I missed it and Iām being redundant.
You said many naturals use too much volume and it limits their progress. Itās hard for me to back off the volume with hopes of progress. If Iāve been doing a decent amount of volume (6-9 sets/60-90 reps per workout performed twice per week), then how do I know if itās too much? My soreness has been mild and I havenāt felt worn down.
The reason I ask is because your article called me out. How has my plan been working? It hasnāt! Iāve simply reverted back to what worked for me when I first started lifting which was more than 10 years ago.
Do you follow a total weekly volume approach? Iāve always tried to get 60-120 reps per week for major muscles and 30-60 for minor muscles. I just break that up according to the number of workouts per week.
Thanks!
Christian,
if I only could do work for mide side delts for shoulders (injury, main exercises: partial upright row, laterals) should I put them to the pull day since all these exercises are pull exercises?
When is the 4 day version coming out,us older guys with kids etc canāt make 6 days?
Thanks
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CT answered this in another post regarding the strength emphasis version. Unfortunately he has no idea. The editors decide when to post an article.
Wasnāt this going to be a 4 day hypertrophy template?
Hi CT
Hope you enjoyed Australia.
I wish to thank you for that amazing thoughtful program for naturals. Iāve been following it exactly as written and intend to keep doing it for at least 2 more months. So far itās great. ill update the results in this thread.
What would be your recommendation for supplement with this program? Ive been using only 1scoop plazma before-during and one Mag10 dose after.
One last comment, many people seem to want to turn this mass building program into a fatloss one for naturals. While I wouldnāt try that, it seems to highlight the fact that many would love to have a written fatloss program with principles applying to naturals in mind.
This has worked better for me for progress standpoint than push/pull/legsā¦
Example on front squats in three weeks went from 130 kg to 140 kg.
Here is some video footage too:
I should work on my aerobic conditionā¦ 
^awesome work brother, keep killing it!!!
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CT, how would you do example the frontsquats, if your working weight would be 315 lbs. What weights you would use in those 2 sets of 6 before the 315?
Itās feels such a big jump to straight from the dynamic streching for warmup to like 225 lbs for 6 and then like 275 lbs for 6 before the 315ā¦
The 2 sets of 6 are preparatory sets and can be done even with the same weight as your work set without the intensification technique. I warm up to the preparatory sets like I would on any other program. If your first preparatory set are 285 and 305 for 6 and working weight 315, Iād just warm up regularly up to 285.
Then i have understood this completely wrong! I thought that CT meant this program did not have ānormalā warmup sets at all. Just the 2 āpreparationā sets and then the main set. I think CT wrote that the efford of these sets should be around 7/10 if my max 6 rep set would be 315 i would never be able to hit 305 with that intensity. It would be closer to 9/10 of the max intensity of the 6 rep 10/10.
Iām confusedā¦
Personally I would never do a program as itās written if it called for a general warm-up, 2 sets of 6 and one all out set with no other warm-ups to the actual movement. Hence I decided to warm up normally and decide the daily weight according to the preparatory sets.
There has been a lot of talk about the warmup sets, and that they donāt really work as injury prevention. So i thought CT ment that because this program is so unconventional, new science based aproach, and he writes āThese sets are not typical warm-upsā.
I thought there was just some dynamic warmup and then just the three sets on actual movement.
And i personally feel stronger now, without the 2-3 āwarmupā sets, in smaler exercises, but in romanian deadlifts and frontsquats, the weight jumps are so big, that on these weight feels heavierā¦
Hi Christian,
I was hoping you could respond to the OPs question of why push/pull would be preferred to upper/lower.
Thanks!
It really isnāt that different. Itās a matter of preference. Some people hate training legs and doing half of your legs along with upper body work can be easier psychologically. Anything that facilitates training harder will give you better results.
Now, if you love training legs, by all means use an upper / lower split
Hey Coach!
Great article, i will definiteley give this program a try!
My forearms ans calves really suck, how would you suggest to incorporate them into that routine?
Best regards from Germany
You can easily add 1 or 2 exercises for one of these muscles at the end of every workout. They do lead to an increase in cortisol that much. On pulling days to forearm on pushing days do calves
I see a lot of mention of this article from you and others but cant find it. Just finished 1 week of your program. Would love to find the follow up article.
He has no control over when T-Nation posts his articles.