Buying a New Program From Thibarmy. Which to Choose?

[lou_smeets]

Hey CT,

Hope you’re doing well and thanks for the trap exercises. Great stimulus!

As the gyms are opening back up soon, I want to prepare myself by buying a new program from you beforehand.

Normally I would design my own programs, but since the BTA 1&2 worked out so well for me, I want to gain more experience from the omnicontraction system by implementing it in a more bodybuilding oriented periodization.

I’m stuck between choosing the get lean for summer or the men’s physique program. I’m neurotype 3 with 2B as secondary type, low stress levels and in a very good place at the moment even though I’ve been cutting for a while now. I really liked the low volume, high intensity (via advanced training methods) protocols but I’m ready for a new challenge!

My goal is to get to a healthy leanness level (9 -12 %). I’m currently at about 18% so 3 months should be plenty. Increases in strength, conditioning, muscle tissue are a nice bonus but not the main goal.

Which program is the most suitable in your opinion?

[Christian_Thibaudeau]

The lean for summer doesn’t use the omni-contraction system. It’s more of a linear periodization model with a lot of athletic stuff in there too (jumps, sprints, loaded stretching, loaded carries, lots of abs work). whereas the men’s physique program uses the omni-contraction system as a base with some isolation work added to each workout and a metcon session per week.

[lou_smeets]

Hmm, get lean for summer looks really cool but perhaps it’s better suited for when I’m maintaining or bulking. It sounds like too much muscle damage and nervous system activation for my type to handle in a caloric deficit.

The men’s physique has less workouts, is more bodybuilding oriented and has steady state cardio, which is a more classical approach with probably more volume. I think this one would be the best choice for me.

Thanks for the explanation Coach.

[abhi152]

Dude which is the article for Trap exercise’s ? Please share a link as I was not able to find it. It is always interesting to learn from the Coach.

[lou_smeets]

Pin Pulls from Below Knee for Muscle Growth?

Yes. There are 3 very effective trap exercises that I use with light weights. The first one is a cross between an overhead shrug and a lateral raise. The starting position is what would be the finish of a lateral raise BUT with the thumbs toward the ceiling. From that position, perform a lateral raise with the widest “circle” possible until the DB are overhead. IMPORTANT: while you are doing the “lateral raise/circle” you must also shrug the shoulders up. Hold the peak contraction 1-2 seco…

You mean this?