For someone who is completely unfamiliar with how to perform the O-lifts, where would you suggest I start?
Hey coach, sorry if this has been asked already. I was just reading what you wrote on Da Freak’s thread and was really interested in the 3 main bodytypes listed for bodybuilding purposes. Is/are there gonna be any in-depth articles on this? If there are and you threw in sme training “guidelines” for each I wouldn’t hold it against you. Thanks for answering all of my questions in every thread I’ve posted.
[quote]Christian Thibaudeau wrote:
nabz wrote:
What do you think of Coach X and #62’s method of pairing ME and DE work with pylo’s (they seem to speak alot about your books when it comes to pylo’s,altitude landings etc)
I know coach 62 well, as he wrote the foreword for my second book.
I hold both coaches in the highest regard. Plyo work is special, as it’s the only method that is both max effort and dynamic effort! When used (because it should be used too often or for too long) it should be paired with either DE or ME work as long as the volume of plyo work is kept low. [/quote]
Thanks for the reply CT. Nice one,btw I have to say your book Theory and Application of Modern Strength and Power Methods has been really interesting and informative.
Thanks CT. I am in training for the NJ’s Strongest Man competition in late September and this is a big help.
One question about this:
Would you have a spotter help you up with the weight, would you set the pins almost at lockout and then just get under it and stand up, or something else entirely?
[quote]Christian Thibaudeau wrote:
Old time lifters knew it best: to press big, you have to press often!!!
If you want to focus on overhead strength you should perform overhead work 3 times per week.
DAY 1
Triple menace press:
Start with the overhead barbell press; gradually work up to the max weight you can handle for 5 reps, this should be done over 3-4 progressively heavier sets.
When you cannot complete 5 good military presses, continue to add weight but switch to the push press. Continue to add weight on each set until you cannot complete 5 good push presses.
When you reach your top for 5 push presses, continue to add weight on each set but switch to push jerks. Add weight on each set until you cannot perform 5 good push jerks per set.
A workout could look like this:
Set 1: 115lbs x 5 (press)
Set 2: 125lbs x 5 (press)
Set 3: 135lbs x 5 (press)
Set 4: 140lbs x 4 (press)
Move on to push press
Set 5: 145lbs x 5 (push press)
Set 6: 150lbs x 5 (push press)
Set 7: 155lbs x 4 (push press)
Move on to push jerk
Set 8: 160lbs x 5 (push jerk)
Set 9: 165lbs x 5 (push jerk)
Set 10: 170lbs x 4 (push jerk)
END OF WORKOUT
DAY 2
A. Overhead press
5 x 5 with a weight that you can easily get 5 reps with (2nd set weight of your DAY 1 workout for example)
B. Bradford press
3 x 4-6 reps (1 rep = from the clavicle, 1/2 press to behind the neck, 1/2 press back to the clavicle)
C. Reverse grip military press
3 x 8-10 reps
DAY 3
A. Overhead press
10 x 1 with a weight you could get 3 reps with
B. Overhead support in power rack
Work up to the heaviest weight you can support 5-10 seconds.
RIT Jared wrote:
Which exercises, loading parameters and frequency would you use to train for maximally increasing overhead pressing strength in 6 weeks?
[/quote]
Coach,
Thank you for all that you contribute to this site.
I have a question about your 8 Weeks to a Record Bench Program.
I’m a former full-meet powerlifter who now competes 4 times a year in raw bench-only meets. I’ve been stuck at a plateau for some time now and am looking for a way to break through it. I tried your program when it was first posted, but had to stop due to sore tendons in the chest/delt area.
I’m 35 years old, work at a stessful job (M&A attorney), and have two young children.
How – if at all – would you recommend modifying the program to account for these lifestyle/recovery issues? I’ve been thinking about bringing it down to two B.P. days per week – low-end work on Weds. and Cluster/Overload on Sat. But I know that you’ve written that frequency is very important. Help!
Thank you in advance for your time.
Mike
If I was training w/ the following split…Day 1 = lower, D2 = upper, D3/D4 off, D5 repeat, where would you put rack pulls? Upper or lower body days? I feel it hits my back harder than legs.
In a about 4-5 weeks I am gonna start C.P.'s Advanced GVT. Since it is pretty high in volume and intensity, what do you think would be a good program leading into Advanced GVT? An accumulation or intensification type of program?
Thank you,
Danny
Hey CT! Thanks for the detailed and responses, and for being patient with me! I have a couple of questions tho! Sorry!
-
How many sets do you recommend I begin with for each exercise(including hypertrophy and strength)? 3, 4, or 5?
-
For Hypertrophy, do you recommend using multi exercises with less sets/reps, over 1 exercise with more reps and sets?
3)For the patterns you posted for strength training, Do I just utilize one of them? Or switch off every week?
-
For the intensification phase, where strength is focused on. Do I apply the same thing? E.G: 3-4 exercises for strength, with 3-5 sets each? Or would this be too taxing? However 50% of the volume must be dedicated to strength.
-
What are the loading parameters for your prescribed strength units?
-
During the accumulation phase, where strength is just being maintained, would it be ok to add a set for the strength, or weight? (if possible)
-
For specialization phase, all other body parts are maintained on the days in between the specialization days, correct?
How long should a specialization workout take, say for triceps and shoulders?
Mon: Intensity Day
Wed: Volume day
Fri: Density Day
I think I understand how to setup the Intensity day and Volume day, however I am a little cloudy on the Density day. Are tri-sets the only thing you would utilize on this day? If so, how does one set up a tri-set? Would it be Compound-Isolation-Isolation?
You stated that I should do a triset in 3 separate zones. So this would be 3 trisets. Is this all? Because you also said “repeat 3-4 times” Does this mean I do 3 trisets for each zone?
Thanks for your time and patience. Much is appreciated CT.
when are we seeing a Christian Thibaudeau.com?
hi ct.
first of all,i have to say you are amazing!!! im doing the new split that you given me and its work graet i actuly add 2 kilo extra of new upper body mucscle that week.
qustions:
1}the duritics aldacton on my box its
said “spiritalon”-25mg ,same stuff?
the fusid is 40mg is that ok?
2)intill the last week im on 150-180grams of carbs aday and 250-300 protein?any better surce that the carbs need to come from?the amount is fine?
3}any need to woory becuse im keep growing even that im 12 days out? {since im doing your new split im keep puting on mucsle… cant be fat im not eating any…}
Can you comment on todays article by Charles. Your lifting for fat loss recommendations are really far from what this article says, and I would just love to hear your comments! Thanks CT.
[quote]RIT Jared wrote:
Would you have a spotter help you up with the weight, would you set the pins almost at lockout and then just get under it and stand up, or something else entirely?
[/quote]
Set the bar on pins near the lockout position. Lock your elbows and bend the knees into a 1/8th squat. Lift the bar by straightening the knees while keeping the elbows locked.
[quote]bigpump23 wrote:
when are we seeing a Christian RealNames | A more meaningful email address
Probably never. I don’t have time to maintain my own site.
[quote]MJT wrote:
Can you comment on todays article by Charles. Your lifting for fat loss recommendations are really far from what this article says, and I would just love to hear your comments! Thanks CT.[/quote]
There’s more than one way to skin a cat. Charles’ method will surely increase fat loss but I feel that my own method work best for preserving muscle mass, especially those who are natural.
CP’s method is very effective IF there is no energy system work (“cardio”) being performed. But can become catabolic if cardio is added to the mix.
Hi TC! I just this the following post by you and I’m fitting right into that discription. Do you have any general guidlines on what to do about arms, calves and leg for “Torso types”?
Did you have any clients like that and did they manage to add sufficient size to legs and arms? (Not newbie gains).
Thanks!
[quote]Quadforce wrote:
Hi CT! I just saw this following post by you and I’m fitting right into that discription. Do you have any general guidlines on what to do about arms, calves and leg for “Torso types”?
Did you have any clients like that and did they manage to add sufficient size to legs and arms? (Not newbie gains).
Thanks!
- Torso types (brachiomorphs) who have a much easier time building the “center” muscles (chest, back, etc.), generally have relatively wide shoulders and long arms relative to their height. They have a harder time building up the arms and legs (especially calves).
[/quote]
Same for me.
Hi CT,
In a previous prime time you mentioned that you like the westside template, however, due to your background, you believe in hitting the competition lifts frequently. What type of format/methods would you use for a 3-lift competitor while maintaining a high frequency? I was thinking of heaving 1 or 2 heavy days usually less then 90 percent, a speed day, and a heavier hypertrophy day, ramping up weights over 3 weeks (with minimal supplementary work and some light accessory work thrown in).
Yes indeed. Most of the hockey players I train fit into that mold and most of them did gain significant limb size, but it took them a bit longer. On the other hand, they all had a very strong deadlift and power clean, so it’s not all bad!
I found that performing upper arm work as a post-fatigue set after a compound movement worked very well for them. For example peforming biceps supersetted with heavy pulling (performing the pulling exercise before the biceps work) and triceps with pressing exercises.
For example…
A1. Barbell rowing
4-6 reps
A2. Barbell curl
8-12 reps
B1. Pull-ups (weighted if possible)
4-6 reps
B2. Reverse grip preacher curl
8-12 reps
C1. Parallel grip lat pulldown
4-6 reps
C2. Hammer curl
8-12 reps
Repeat each superset 3 times.
[quote]Nate Dogg wrote:
Quadforce wrote:
Hi CT! I just saw this following post by you and I’m fitting right into that discription. Do you have any general guidlines on what to do about arms, calves and leg for “Torso types”?
Did you have any clients like that and did they manage to add sufficient size to legs and arms? (Not newbie gains).
Thanks!
- Torso types (brachiomorphs) who have a much easier time building the “center” muscles (chest, back, etc.), generally have relatively wide shoulders and long arms relative to their height. They have a harder time building up the arms and legs (especially calves).
Same for me. [/quote]
A zillion years ago I wrote about a program called non-linear auto-regulating training. I used it with 2 powerlifters I trained. One hit a 500lbs bench press and a 800lbs squat in competition (it was actually his first, and sadly his last, powerlifting competition).
It went something like this:
DAY 1
Back squat heavy
Work up to a 3RM
Bench press moderate
Work up to a 6RM
Deadlift speed
10 x 1 at 50%
DAY 2
Bench press heavy
Work up to a 3RM
Deadlift moderate
*Goodmorning up to a 6RM
Back squat speed
8 x 2 at 50% (with bands if available)
DAY 3
Deadlift heavy
6 x 1 (heavy but not maximal)
Back squat moderate
work up to a 6RM
Bench press speed
6 x 3 at 50% (with chains if available)
DAY 4 - ASSISTANCE WORK
Perform your assistance work (triceps, lats, hamstrings, lower back) on this day.
[quote]shb85 wrote:
Hi CT,
In a previous prime time you mentioned that you like the westside template, however, due to your background, you believe in hitting the competition lifts frequently. What type of format/methods would you use for a 3-lift competitor while maintaining a high frequency? I was thinking of heaving 1 or 2 heavy days usually less then 90 percent, a speed day, and a heavier hypertrophy day, ramping up weights over 3 weeks (with minimal supplementary work and some light accessory work thrown in).[/quote]
Hey big guy,
What do you use to teach your clients to deal with a hook grip? I am having massive troubles with my grip whenever attempting my snatches, and they are really holding me back.
Any thoughts would be great!
Thanks
[quote]the MaxX wrote:
Hey big guy,
What do you use to teach your clients to deal with a hook grip? I am having massive troubles with my grip whenever attempting my snatches, and they are really holding me back.
Any thoughts would be great!
Thanks[/quote]
By trouble do you mean that you’d like to switch to a hook grip OR that you switched to a hook grip but can’t handle the pain?
If the answer is no.2, it gets better as you get used ot it. You can also wrap athletic tape on you thumb, this helps reduce the pain and improves the grip.