It was amazing!!! There is just one thing though… CT - What would you recommend doing on the weekends with this program? Two neural charge sessions? Some fat loss style sessions, similar to ones found here: Targeted Fat Mobilization
When I went to the gym on saturday I normally did beach work… biceps, abs mostly. While I’m all for frequency, I would keep a day off with this program and would avoid "fat loss activities:.
Very cool article CT, thank you. Regarding strength-circuits in general, can you talk about any other variations you’ve used and found to be particularly effective (other than full-body circuits)?
I’ve always been intrigued by the concept but haven’t given it a shot yet. Luckily, I lift at home so I could def make a go of it in a few months after I finish running the one-main-lift-per-day setup, seems like it would probably be a great change-up. Thanks!
Really quite incredible. This was DEFINITELY what I’ve been looking for. It only took about 35 minutes not including the warm-up (which lasted 8 or so minutes), and by the end I felt… powerful, not drained or burnt AT ALL.
I will be doing this for 6 weeks NO DOUBT.
I have a few questions though:
The Lat Pulldown Machine is ALWAYS taken at my gym (just renewed membership). Would you recommend doing another pulling movement? I was thinking either the power snatch, face pull, or a chin-up variation.
After 6 weeks, would you change it to something like:
Back Squat, Bench Press w/ pause at the bottom, Power Snatch, Push Press, Seated Row?
Or would you just take a deload week of sorts and start again on the 8th week?
i too read this article, and it does sound powerful.
i was just wondering (as i’m sure many others are in my position), how could you simulate this kind of workout when you don’t have access to 5 workstations?
i’m somewhat of a beginner/intermediate anyway, so i was wondering if there was another way you would set this workout up and still get the same training effect?
maybe just with 3 exercises? or maybe do the workout with 2, then do it again with a different 2 exercises (so 4 per session).
thanks in advance, as always,
EDIT: sorry if i missed this in the article, but how much rest is it between each exercise in the circuit? -or is it done on feel?
This looks awesome and a fun switch-up from the layers. It’s interesting that CT can design a system emphasizing one lift/workout for tremendous gains and also another emphasizing 5 lifts in circuit which produce equal/better gains!
I’ve had poor performance on strength circuits in the past because I didn’t get the focused sets on one lift (CNS “practice”) and had to switch to a different complex movement repeatedly. So I’d end up missing my rep maxes for all the movements by quite a bit.
Seems like key here is to start conservatively on %'s for the RM and really milk the warmups/practice sets? I’ll keep an eye out on how folks are integrating this in a commercial gym as well. Excited to start! Thanks CT
[quote]-Sigil- wrote:
This looks awesome and a fun switch-up from the layers. It’s interesting that CT can design a system emphasizing one lift/workout for tremendous gains and also another emphasizing 5 lifts in circuit which produce equal/better gains!
I’ve had poor performance on strength circuits in the past because I didn’t get the focused sets on one lift (CNS “practice”) and had to switch to a different complex movement repeatedly. So I’d end up missing my rep maxes for all the movements by quite a bit.
Seems like key here is to start conservatively on %'s for the RM and really milk the warmups/practice sets? I’ll keep an eye out on how folks are integrating this in a commercial gym as well. Excited to start! Thanks CT
[/quote]
My basic principles are:
Train a lift frequently
Focus on a small number of basic movements
Train for performance to get aesthetic gains
Use density to get more gains
Both programs use these principles… I have accumulated enough tools in my toolbox over the years to use various approaches depending on what I want to accomplish, still respecting the basic 4 principles
i too read this article, and it does sound powerful.
i was just wondering (as i’m sure many others are in my position), how could you simulate this kind of workout when you don’t have access to 5 workstations?
i’m somewhat of a beginner/intermediate anyway, so i was wondering if there was another way you would set this workout up and still get the same training effect?
maybe just with 3 exercises? or maybe do the workout with 2, then do it again with a different 2 exercises (so 4 per session).
thanks in advance, as always,
EDIT: sorry if i missed this in the article, but how much rest is it between each exercise in the circuit? -or is it done on feel?[/quote]
By 6 work stations people are often talking about the number of barbells required. You can solve the issue by using DB for some lifts.
DB bench press
Deadlift
DB shoulder press
High pull (same bar as deadlift, just take some weight off)
[quote]Colbstar wrote:
I just completed my first day.
Really quite incredible. This was DEFINITELY what I’ve been looking for. It only took about 35 minutes not including the warm-up (which lasted 8 or so minutes), and by the end I felt… powerful, not drained or burnt AT ALL.
I will be doing this for 6 weeks NO DOUBT.
I have a few questions though:
The Lat Pulldown Machine is ALWAYS taken at my gym (just renewed membership). Would you recommend doing another pulling movement? I was thinking either the power snatch, face pull, or a chin-up variation.
After 6 weeks, would you change it to something like:
Back Squat, Bench Press w/ pause at the bottom, Power Snatch, Push Press, Seated Row?
Or would you just take a deload week of sorts and start again on the 8th week?
Thanks Coach![/quote]
Chin-up variation if you can do them properly… the power snatch is too similar to the high pull
You can use ny big lift you want as long as you cover all the muscles with them
i too read this article, and it does sound powerful.
i was just wondering (as i’m sure many others are in my position), how could you simulate this kind of workout when you don’t have access to 5 workstations?
i’m somewhat of a beginner/intermediate anyway, so i was wondering if there was another way you would set this workout up and still get the same training effect?
maybe just with 3 exercises? or maybe do the workout with 2, then do it again with a different 2 exercises (so 4 per session).
thanks in advance, as always,
EDIT: sorry if i missed this in the article, but how much rest is it between each exercise in the circuit? -or is it done on feel?[/quote]
By 6 work stations people are often talking about the number of barbells required. You can solve the issue by using DB for some lifts.
DB bench press
Deadlift
DB shoulder press
High pull (same bar as deadlift, just take some weight off)
Lat pulldowns or pull-ups
[/quote]
thanks CT,
unfortunately my home gym set up is just barbell + Trap Bar.
-i’d happily keep switching weight between the movements, but its more the problem of moving the bar from the floor to the bench pins. then moving the bench out of the way so i can press etc.
how would the gains compare if i just alternated between 2 exercises, then a different 2-3 for the session? -or just used 3 movements i.e Trap Bar Deadlift/Press/High Pull
[quote]Colbstar wrote:
I just completed my first day.
Really quite incredible. This was DEFINITELY what I’ve been looking for. It only took about 35 minutes not including the warm-up (which lasted 8 or so minutes), and by the end I felt… powerful, not drained or burnt AT ALL.
I will be doing this for 6 weeks NO DOUBT.
I have a few questions though:
The Lat Pulldown Machine is ALWAYS taken at my gym (just renewed membership). Would you recommend doing another pulling movement? I was thinking either the power snatch, face pull, or a chin-up variation.
After 6 weeks, would you change it to something like:
Back Squat, Bench Press w/ pause at the bottom, Power Snatch, Push Press, Seated Row?
Or would you just take a deload week of sorts and start again on the 8th week?
Thanks Coach![/quote]
Chin-up variation if you can do them properly… the power snatch is too similar to the high pull
You can use ny big lift you want as long as you cover all the muscles with them[/quote]
Awesome. Thanks CT!
CT, please can you explain how is it possible to train with 5 real maxes and add 5lb to them every week? I think, with military press it is something like dream. For exaple 4 weeks = +20lb to military press. I´m very sceptic about it. I think it is work to few months, maybe year…
So in a standard gym, exercise order based on available equipment may change along with time between exercises. How much will this effect the program…changing sequence and more time than 60 seconds for each exercise?
So in a standard gym, exercise order based on available equipment may change along with time between exercises. How much will this effect the program…changing sequence and more time than 60 seconds for each exercise? [/quote]
More than 60 seconds is a big no-no… I don’t like changing the order of the exercises from set to set either since the exercises will not get the same rest.
Furthermore just the fact that you will be freaking out about getting your station stolen will take away from your focus to train.
[quote]vidlak wrote:
CT, please can you explain how is it possible to train with 5 real maxes and add 5lb to them every week? I think, with military press it is something like dream. For exaple 4 weeks = +20lb to military press. IÃ?´m very sceptic about it. I think it is work to few months, maybe year…
Sorry for my bad English
[/quote]
Actually it is more like 100% of what you can do that day. I like to start at 90% of my true max
Great program CT, I can’t wait to try it. I do have one question regarding conditioning after the workout, I know that you said that loaded carries after the workout would be great so I was also wondering if some of the other conditioning exercises from predator conditioning were acceptable as well? Also do you think it would be a good idea to do abs between exercises in the circuit? Thanks for all the help!
