Christian Thibaudeau Indigo Project Question

Bigger Stronger Leaner Christian Thibaudeau Coaching
1

Christian, I really like how your Indigo Project is set up. I have done various lifting programs in the past and have seen some good results. I am looking for something a bit different so I came across your program. I have seen many of your videos on you tube and have picked up many ideas.

Anyway, I was wondering if the program can be done in 4 days. If so, what would you suggest I change in the program? I have been doing a 4 day a week program, I teach a high intensity, Crossfit type class at our gym and I do Karate 1 night a week. I only currently get 1 true rest day. I usually lift an hour then do abs for 15 minutes and try to incorporate a Tabata at the end of my workout. Any help would greatly be appreciated. Thanks!

2

hey man,

ive tried numerous times to get a response from CT in regard to his Indigo 3G still yet to recieve any feedback

3

[quote]Caino wrote:
hey man,

ive tried numerous times to get a response from CT in regard to his Indigo 3G still yet to recieve any feedback [/quote]

I’m sorry about that. But understand that my training philosophy constantly evolves as I experiment and learn more about how the body responds to training. So I tend to not have interest in answering questions about my previous programs, especially those that are “old” (date back quite a few years) and are far away from the current state of my belief.

4

Not to read too much into your philosophy CT, but I wanted to ask if that meant that you no longer recommend/suggest the Indigo programs to folks? If not, do you prefer to prescribe your Layers system instead? Or perhaps something else?

I’ve been running the program you wrote for me (minus a few small changes for my back) for 3+ months now, and love what I’ve seen so far. I’ve noticed that I’ve gained considerable strength in the 1-3 rep range, but that anything over 5+ reps starts to really get me winded. I was contemplating moving into the Indigo Hypertrophy program at the end of the month, just to get some work in higher rep ranges.

I know that most of your layers work has rep ranges of 1-5, so I thought maybe the higher reps of compound exercises in the Indigo programs would help up my work capacity and endurance some? Or should I stick with the low rep big movements, and increase reps on assistance? Or is this something that I should instead work on through conditioning like sprints and prowler/sled work?

5

[quote]Apothecary wrote:
Not to read too much into your philosophy CT, but I wanted to ask if that meant that you no longer recommend/suggest the Indigo programs to folks? If not, do you prefer to prescribe your Layers system instead? Or perhaps something else?

I’ve been running the program you wrote for me (minus a few small changes for my back) for 3+ months now, and love what I’ve seen so far. I’ve noticed that I’ve gained considerable strength in the 1-3 rep range, but that anything over 5+ reps starts to really get me winded. I was contemplating moving into the Indigo Hypertrophy program at the end of the month, just to get some work in higher rep ranges.

I know that most of your layers work has rep ranges of 1-5, so I thought maybe the higher reps of compound exercises in the Indigo programs would help up my work capacity and endurance some? Or should I stick with the low rep big movements, and increase reps on assistance? Or is this something that I should instead work on through conditioning like sprints and prowler/sled work?[/quote]

No no… one of the strongest young guy I know (we’re talking about a guy who does overhead carries with 315lbs) recently had his best gains with the Indigo strength program.

And many many folks had great success with it. And it will work for a lot of people. So I am not against recommending it at all.

6

[quote]Christian Thibaudeau wrote:

[quote]Caino wrote:
hey man,

ive tried numerous times to get a response from CT in regard to his Indigo 3G still yet to recieve any feedback [/quote]

I’m sorry about that. But understand that my training philosophy constantly evolves as I experiment and learn more about how the body responds to training. So I tend to not have interest in answering questions about my previous programs, especially those that are “old” (date back quite a few years) and are far away from the current state of my belief.[/quote]

thats fair enough, good to hear from you!!
i know it must be a bit annoying re explaining these protocols again, but i saying that you must be pretty happy with it making another comeback, im just about done my 3 months of the hypertrophy program, id say it was a success, but if i could of found those “tweaks” and some changes discussed i believe i would of had better results, thank you for putting it out there though!

7

[quote]Caino wrote:

[quote]Christian Thibaudeau wrote:

[quote]Caino wrote:
hey man,

ive tried numerous times to get a response from CT in regard to his Indigo 3G still yet to recieve any feedback [/quote]

I’m sorry about that. But understand that my training philosophy constantly evolves as I experiment and learn more about how the body responds to training. So I tend to not have interest in answering questions about my previous programs, especially those that are “old” (date back quite a few years) and are far away from the current state of my belief.[/quote]

thats fair enough, good to hear from you!!
i know it must be a bit annoying re explaining these protocols again, but i saying that you must be pretty happy with it making another comeback, im just about done my 3 months of the hypertrophy program, id say it was a success, but if i could of found those “tweaks” and some changes discussed i believe i would of had better results, thank you for putting it out there though!
[/quote]

Hey Caino,

2 quick questions:

  1. did you keep the weights of the foundation work the same each week? Or did you increase based on performance gains? The Strength program says to try and go up, but there is no note for the hypertrophy one.

  2. Would you do the hypertrophy program again? Or would you try the strength or performance one instead?

I ask because the Strength program is (obviously) living in the 3-6 rep range, and I am looking to increase my work capacity with higher reps. But I am also making good gains in that rep range and don’t want to “fix” something that isn’t broken. Plus CT mentioned above how well the STR program was working still.

8

[quote]Apothecary wrote:

[quote]Caino wrote:

[quote]Christian Thibaudeau wrote:

[quote]Caino wrote:
hey man,

ive tried numerous times to get a response from CT in regard to his Indigo 3G still yet to recieve any feedback [/quote]

I’m sorry about that. But understand that my training philosophy constantly evolves as I experiment and learn more about how the body responds to training. So I tend to not have interest in answering questions about my previous programs, especially those that are “old” (date back quite a few years) and are far away from the current state of my belief.[/quote]

thats fair enough, good to hear from you!!
i know it must be a bit annoying re explaining these protocols again, but i saying that you must be pretty happy with it making another comeback, im just about done my 3 months of the hypertrophy program, id say it was a success, but if i could of found those “tweaks” and some changes discussed i believe i would of had better results, thank you for putting it out there though!
[/quote]

Hey Caino,

2 quick questions:

  1. did you keep the weights of the foundation work the same each week? Or did you increase based on performance gains? The Strength program says to try and go up, but there is no note for the hypertrophy one.

  2. Would you do the hypertrophy program again? Or would you try the strength or performance one instead?

I ask because the Strength program is (obviously) living in the 3-6 rep range, and I am looking to increase my work capacity with higher reps. But I am also making good gains in that rep range and don’t want to “fix” something that isn’t broken. Plus CT mentioned above how well the STR program was working still.[/quote]

hey champ

  1. yes i did from week to week only if i could

  2. if i knew the tweaks and changes to the program id definetly do it again, unfortunetly i just dont have the time to go through the threads and see what the changes where as i know there where some in regard to HFSW and would of been good to have the questions and queries i had answered, in the end of the program i just ramped up to the top weight of the HSFW and did not do 3 or 4 sets of strait weight,

1 it made me gas out way to quick
2 i started to get a bit sore, lethargic and was effecting me at work
3 on a good note i became very vascular
4 i tried figuring the logic behind the amount of volume, and frequency, didnt have a clue lol i just did it as written, but you gotta listen to your body, and eat, and eat

oh did i mention you gotta eat?

9

[quote]Caino wrote:

[quote]Apothecary wrote:

[quote]Caino wrote:

[quote]Christian Thibaudeau wrote:

[quote]Caino wrote:
hey man,

ive tried numerous times to get a response from CT in regard to his Indigo 3G still yet to recieve any feedback [/quote]

I’m sorry about that. But understand that my training philosophy constantly evolves as I experiment and learn more about how the body responds to training. So I tend to not have interest in answering questions about my previous programs, especially those that are “old” (date back quite a few years) and are far away from the current state of my belief.[/quote]

thats fair enough, good to hear from you!!
i know it must be a bit annoying re explaining these protocols again, but i saying that you must be pretty happy with it making another comeback, im just about done my 3 months of the hypertrophy program, id say it was a success, but if i could of found those “tweaks” and some changes discussed i believe i would of had better results, thank you for putting it out there though!
[/quote]

Hey Caino,

2 quick questions:

  1. did you keep the weights of the foundation work the same each week? Or did you increase based on performance gains? The Strength program says to try and go up, but there is no note for the hypertrophy one.

  2. Would you do the hypertrophy program again? Or would you try the strength or performance one instead?

I ask because the Strength program is (obviously) living in the 3-6 rep range, and I am looking to increase my work capacity with higher reps. But I am also making good gains in that rep range and don’t want to “fix” something that isn’t broken. Plus CT mentioned above how well the STR program was working still.[/quote]

hey champ

  1. yes i did from week to week only if i could

  2. if i knew the tweaks and changes to the program id definetly do it again, unfortunetly i just dont have the time to go through the threads and see what the changes where as i know there where some in regard to HFSW and would of been good to have the questions and queries i had answered, in the end of the program i just ramped up to the top weight of the HSFW and did not do 3 or 4 sets of strait weight,

1 it made me gas out way to quick
2 i started to get a bit sore, lethargic and was effecting me at work
3 on a good note i became very vascular
4 i tried figuring the logic behind the amount of volume, and frequency, didnt have a clue lol i just did it as written, but you gotta listen to your body, and eat, and eat

oh did i mention you gotta eat?[/quote]

I think I’m finding out what you meant now.

I’m on week 3, aka SHOCK week, and it’s living up to its name. My chest is still in pain from Monday’s bench work. I love the volume and the intensity, but I wonder if I am not recovering enough? Yesterday during the HFSW portion, it was physically painful to bench, my pecs were on fire.

I don’t want to dial back if I don’t need to, since this HFSW is doing wonders for my confidence with the lifts. So I’ve upped my fish oil and have been eating plenty. Trying to get 9+ hours of sleep as well. Added in some incline low-speed walking after squat and DL days to assist with recovery too, but would appreciate any tips you may have.

Once I’m through this week, it looks like it’s smooth sailing for the next 2-3 weeks (until the next SHOCK week, lol).