CT Prime Time 8/15 and 8/18

[Christian_Thibaudeau]

[quote]Xfactor88 wrote:
Hey CT! Thanks for the detailed and responses, and for being patient with me! I have a couple of questions tho! Sorry!

1. How many sets do you recommend I begin with for each exercise(including hypertrophy and strength)? 3, 4, or 5?
   [/quote]

3 if you perform 6-12 reps
4 if you perform 4-6 reps
5 if you perform 1-3 reps

[quote]Xfactor88 wrote:
2) For Hypertrophy, do you recommend using multi exercises with less sets/reps, over 1 exercise with more reps and sets?
[/quote]

For complex muscles groups (chest, back, quadriceps) yes, for biceps, triceps, calves and hamstrings, no.

[quote]Xfactor88 wrote:
3)For the patterns you posted for strength training, Do I just utilize one of them? Or switch off every week?
[/quote]

You can switch every week as long as you stay within the proper training zone of 1-6 reps and gradually increase volume or tonnage/weight over 3 weeks.

[quote]Xfactor88 wrote:
4) 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.
[/quote]

When you focus on strength you are better off using less exercises with more sets per exercise. For example, 2-3 exercises of 6-9 sets. If you have a low recovery capacity you can start at 4-6 sets.

During a strength/intensification phase the total volume of work should be lower than during an accumulation phase. Do not keep using the same total volume during an intensification phase as during an accumulation phase.

[quote]Xfactor88 wrote:
5) What are the loading parameters for your prescribed strength units?
[/quote]

Work either in the relatrive strength zone (1-3 reps) or limit strength zone (4-6 reps).

[quote]Xfactor88 wrote:
6) 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)
[/quote]

I don’t quite understand that question.

[quote]Xfactor88 wrote:
7) For specialization phase, all other body parts are maintained on the days in between the specialization days, correct? [/quote]

Yes.

[quote]Xfactor88 wrote:
How long should a specialization workout take, say for triceps and shoulders?
[/quote]

Mon: Intensity Day = 40 minutes/muscle group so 80 minutes for the workout (longer rest intervals)

Wed: Volume day = 30 minutes/muscle group so 60 minutes

Fri: Density Day = 20 minutes/muscle group so 40 minutes.

[quote]Xfactor88 wrote:
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?
[/quote]

The triset is the only thing you do, and each triset is repeated 3-4 times.

The first exercise is a compound lift, normally pic the exercise in which you can use the most weight.

The second exercise is an intermediate exercise, it’s a compound movement which doesn’t allow you to use as much weight as the 1st exercise.

The third one is an isolation exercise.

[quote]Xfactor88 wrote:
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?
[/quote]

3 zones means that exercise 1 of the triset is in the functional hypertrophy zone, exercise 2 of the triset is in the hypertrophy zone and exercise no 3 is in the strength-endurance zone.

for example:

A1. Bench press
4-6 reps (functional hypertrophy zone)

A2. Low incline dumbbell press
8-12 reps (hypertrophy zone)

A3. Cable cross-over
12-15 reps (strength-endurance zone)

[RIT_Jared]

Tried day 1 of the maximal overhead pressing workout today. Found that I was not skilled enough in the jerk to do more weight (safely) than the push press. Any changes to the program to accomodate for this?

Should I do the jerk with less weight, or should I just abandon the jerk altogether for this training period.

[Xfactor88]

Hey CT. Thanks for the clear up. About that question: Xfactor88 wrote:
6) 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)

What I mean by this, is, during the accumulation phase, where hypertrophy is targeted, would it be fine to add a set during the strength sessions? Or do you recommend adding weight? If possible. Well thanks!

[cal]

Hey CT,

I’m really interested in the Power Continuum article you wrote and am plannign on basing my offseason training on it. I have a few questions though:

1. Can I extend the first blok “general prep” for longer than 4 weeks if my offseason is longer than 12 and bring in specific prep and pre comp phase for the last 8 weeks?

2. If following the porgram based on the conjagate method should u perfrom the speed movements before strentgh movements or is the other way best?

eg. Squats 3x 90% and Speed squats at 50% Which first???

Thanks alot,
Cal

[binford]

CT,
I’ve been very lethargic with my training lately, just felt like I had nothing even if I was pushing good weights. So I decided to take a week off and actually do a bodybuilding phase, most of the time i train for maximal strength. I’m going to be using the accumulation, intensification approach and i’m just curious if i’m on the right track.

Day 1
incline db press
-week 1- 4x4-6
-week 2- 5x4-6
-week 3- 6x4-6
-week 4- 3x4-6
pullup
-week 1- 4x4-6
-week 2- 5x4-6
-week 3- 6x4-6
-week 4- 3x4-6
decline bench
-week 1- 3x8-10
-week 2- 4x8-10
-week 3- 5x8-10
-week 4- 2x8-10
seated row
-week 1- 3x8-10
-week 2- 4x8-10
-week 3- 5x8-10
-week 4- 2x8-10
hammer curl- 1 extreme drop set
OH cable ext- 1 extreme drop set

Day 2
bench press- 7/5/3/7/5/3
CSR- 7/5/3/7/5/3
db shoulder press
-week 1- 3x6-8
-week 2- 4x6-8
-week 3- 5x6-8
-week 4- 2x6-8
barbell curl
-week 1- 3x6-8
-week 2 4x6-8
-week 3- 5x6-8
-week 2- 2x6-8
dips
-week 1- 3x6-8
-week 2 4x6-8
-week 3- 5x6-8
-week 2- 2x6-8

Intensification
Day 1
decline bench- 2x2,2x4,2x6
CSR- 2x2, 2x4, 2x6
squat- 2x2,2x4,2x6

Day 2
incline bench
-week 1- 3x3-5
-week 2- 4x3-5
-week 3- 5x3-5
-week 4- 2x3-5
pullup
-week 1- 3x3-5
-week 2- 4x3-5
-week 3- 5x3-5
-week 4- 2x3-5
RDL
-week 1- 3x3-5
-week 2- 4x3-5
-week 3- 5x3-5
-week 4- 2x3-5
Day 3
bench press- 5/4/3/2/1/5
seated row- 5/4/3/2/1/5
trap bar dead- 5/4/3/2/1/5

I only listed the upper body because the lower body will be relatively the same, I also won’t be here during your prime time segment as i will be at work, but it would be greatly appreciated if you could tell me if i’m on the right track. Thanks alot.

[Nate_Dogg]

[quote]Christian Thibaudeau wrote:
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]

How could I set up a three-day-a-week training program based on the brachiomorph body type? Is it possible to still do full-body workouts? Or would I need to do each body part once per week (like above)?

Any ideas on how to structure it? I’m currently using your Rennaissance program, and I have built a good base of strength and size in my chest, back, and upper legs. But my arms and calves are far behind.

[bigpump23]

CT how would you set up an powerblock using cluster training in the relative strength zone? I was thinking of doing one week 8x3(in order to get some hypertrohpy) then another week of clusters but how many sets should i do, still 8 sets of 3 clusters? Alternating that pattern ,8x3 then clusters over a 4 week block, thoughts?

[Improving]

Bump

CT,

You didn’t get a chance to answer my question on Monday. I hope you can help me out tonight. Thanks for your time.

[quote]basementD wrote:
CT,

I am trying to make a workout using your Eccentric base training template. Can you give your opinion of the routine that I have written below? What changes would you suggest? Thanks for your time.

Day 1 Whole body accentuated eccentrics

1-Incline DB press 3 sets of 3 w/65% max 12 second eccentric 60s rest between sets

2-Close grip bench press/Nose breaker 3 sets of 3 w/110%rm 60s rest between sets

3-Eccentric deads 5 sets of 1 with 110% max 3min rest between sets
4-Eccentric bent row 5 sets of 1 with 110% max 3 min rest between sets
(I know this is a lot of eccentric back work, should I drop one of these moves or alternate the movements every four weeks?)

5-Eccentric bulgarian squats with 110% max 5 sets of 1 3 min rest between sets

6-Power clean/reverse curl 3 sets of 3 110%rm 60s reset

Day 2 Moderate Upper body
1-barbell incline press 3x12-20
2-nose breaker 3x12-20
3-bent row 3x12-20
4-reverse curl 3x12-20

Day 3 Moderate Lower body
1-deads 3x12-20
2-body weight bulgarian squat 3x12-20

Day 5 whole body limit
1-DB Incline Press 3 sets of 6-8
2-Nose breaker 3 sets of 8
3-Deads 3 sets of 3-5
4-Bent row 3 sets of 6-8
5-0bulgarian squats 3 sets of 8
6-reverse curl 3 sets of 6-8

My goals are to strengthen my deads, bent rows, reverse curl and increase chest size.
[/quote]

[RIT_Jared]

Bump for tonight, CT. Thanks.

[quote]RIT Jared wrote:
Tried day 1 of the maximal overhead pressing workout today. Found that I was not skilled enough in the jerk to do more weight (safely) than the push press. Any changes to the program to accomodate for this?

Should I do the jerk with less weight, or should I just abandon the jerk altogether for this training period. [/quote]

[Christian_Thibaudeau]

Alright, I just got back from St. Louis. So if you have any questions left for me, go ahead!

[Christian_Thibaudeau]

[quote]cal wrote:

1. Can I extend the first blok “general prep” for longer than 4 weeks if my offseason is longer than 12 and bring in specific prep and pre comp phase for the last 8 weeks?
   [/quote]

The length of the general preparation phase should vary depending on your sport, age and level of physical development.

Younger athletes and those lacking muscle mass to perform well should increase the length of that phase.

Very experienced athletes should minimize it.

So if you feel that your body is underdeveloped compared to what it should be, by all means increase the length of the genreal prep period.

[quote]cal wrote:

2. If following the porgram based on the conjagate method should u perfrom the speed movements before strentgh movements or is the other way best?

eg. Squats 3x 90% and Speed squats at 50% Which first???

Thanks alot,
Cal[/quote]

Start with the speed squat in that case, it will fire up the nervous system without fatiguing you.

[Christian_Thibaudeau]

[quote]binford wrote:

Day 1
incline db press
-week 1- 4x4-6
-week 2- 5x4-6
-week 3- 6x4-6
-week 4- 3x4-6
pullup
-week 1- 4x4-6
-week 2- 5x4-6
-week 3- 6x4-6
-week 4- 3x4-6
decline bench
-week 1- 3x8-10
-week 2- 4x8-10
-week 3- 5x8-10
-week 4- 2x8-10
seated row
-week 1- 3x8-10
-week 2- 4x8-10
-week 3- 5x8-10
-week 4- 2x8-10
hammer curl- 1 extreme drop set
OH cable ext- 1 extreme drop set
[/quote]

I’d swap the decline press and incline press. You can use much more weight on the decline press so it should be the movement used for the lower rep range.

The rest looks good.

[quote]binford wrote:

Day 2
bench press- 7/5/3/7/5/3
CSR- 7/5/3/7/5/3
db shoulder press
-week 1- 3x6-8
-week 2- 4x6-8
-week 3- 5x6-8
-week 4- 2x6-8
barbell curl
-week 1- 3x6-8
-week 2 4x6-8
-week 3- 5x6-8
-week 2- 2x6-8
dips
-week 1- 3x6-8
-week 2 4x6-8
-week 3- 5x6-8
-week 2- 2x6-8
[/quote]

Looks fine, but I would perform the dips before the curls.

[quote]binford wrote:
Intensification
Day 1
decline bench- 2x2,2x4,2x6
CSR- 2x2, 2x4, 2x6
squat- 2x2,2x4,2x6
[/quote]

I would suggest a double plateau pattern…

2 x 4, 2 x 2, 2 x 6

It will but much more effective in your case.

[quote]binford wrote:
Day 2
incline bench
-week 1- 3x3-5
-week 2- 4x3-5
-week 3- 5x3-5
-week 4- 2x3-5
pullup
-week 1- 3x3-5
-week 2- 4x3-5
-week 3- 5x3-5
-week 4- 2x3-5
RDL
-week 1- 3x3-5
-week 2- 4x3-5
-week 3- 5x3-5
-week 4- 2x3-5
[/quote]

I would perform the RDL before the pullups.

[quote]binford wrote:
Day 3
bench press- 5/4/3/2/1/5
seated row- 5/4/3/2/1/5
trap bar dead- 5/4/3/2/1/5
[/quote]

Perform the dead as your first exercise, then bench press, then a bent over barbell row (instead of a seated row).

[Christian_Thibaudeau]

[quote]bigpump23 wrote:
CT how would you set up an powerblock using cluster training in the relative strength zone? I was thinking of doing one week 8x3(in order to get some hypertrohpy) then another week of clusters but how many sets should i do, still 8 sets of 3 clusters? Alternating that pattern ,8x3 then clusters over a 4 week block, thoughts?[/quote]

Clusters should be done for 5 sets of 5 reps with 10 seconds between each rep. You should use between 87 and 92% of your maximum.

Clusters should be done for only 1 exercise per muscle group/movement structure and never for more than 2 exercises per session.

Clusters can be used for 3 weeks.

Here’s an example for the chest:

Week 1

A. Bench press (cluster)
5 x 5 (10 sec. rest)
120 sec. between sets

B. Decline dumbbell press
4 x 4-6 reps

C. Low incline dumbbell press
4 x 4-6 reps

[Christian_Thibaudeau]

Stop using the jerk in that phase of training. You’ll get back to learning it in due time.

In the mean time simply perform 3 more push press sets with your top weight (even if you just get 3-4 reps).

[quote]RIT Jared wrote:
Bump for tonight, CT. Thanks.

RIT Jared wrote:
Tried day 1 of the maximal overhead pressing workout today. Found that I was not skilled enough in the jerk to do more weight (safely) than the push press. Any changes to the program to accomodate for this?

Should I do the jerk with less weight, or should I just abandon the jerk altogether for this training period.

[/quote]

[Danny_McLarty]

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

[Will42]

CT,
What are your favorite ways to develope a strong supporting grip (mostly for farmers walks)? And have you heard about any of the grip training that Magnus Samuelsson does? I hear he has the strongest hands in the world.
Thanks
Will42

[Ross_Hunt]

Coach, beginning Sunday I will be training OL four times a week and progressions to the front lever and planche three times a week. Where in my schedule should I place these workouts so as to minimize any adverse effect they might have on my overhead strength? Here is what I had planned:

SUN: Olympic Weightlifting: C+J, Snatch Balance, Back Squat
MON: Gymnastics. OL: Light Front Squat
TUE: OL Snatch to Overhead Squat, Power Clean to Push-Jerk, Overhead Squat
WED: GYM
THUR: Snatch, Power Clean to Push-Press, Front Squat
FRI: GYM

The volume for the holds is fairly low - a total of 60 seconds for each exercise, which takes me about 3-5 reps per exercise right now. I would like to do the holds in a separate workout if at all possible because my OL workouts already last about an hour each.

[Christian_Thibaudeau]

It would be best to precede the extreme GVT by 4 weeks of intensification followed by 1 week of “easy” training (low frequency, very low volume, moderate weights).

So…

1. Intensification - 4 weeks
2. Easy training - 1 week
3. GVT

[quote]Dboy wrote:
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
[/quote]

[Christian_Thibaudeau]

[quote]Will42 wrote:
CT,
What are your favorite ways to develope a strong supporting grip (mostly for farmers walks)? And have you heard about any of the grip training that Magnus Samuelsson does? I hear he has the strongest hands in the world.
Thanks
Will42[/quote]

Never heard about Magnus’ grip training. But since he’s a big farm boy I’m sure that it dates back from his childhood working on the farm.

To get a strong supporting grip you must perform both closed hand holds (farmer’s walk, deadlift walk), open hand holds (various pinch gripping exercises) and forearm work (wrist roller, wrist curl, hammer curl).

[binford]

CT,
I have posted to you about this before, the part about me being an easy-hard gainer. As i’m 155lbs, 5’8, very fast and explosive, ran a 4.5-40, dunked a basketball at my height, benched 245, squatted 300 and deadlifted 325, done 3 pronated pullups with a 65lb dumbbell around my waist. I don’t see myself as muscular but alot of other people say they do and they also think i look like i weigh more than i do so.
But anyway i’m not posting to find out if i’m an easy-hard gainer, as that is almost fairly obvious. Its a nutrition question.
Obviously i have a very hard time gaining mass even eating a large amount of calories. But i’m wondering if it could be just the fact that i’m not eating often enough. Right now i do good to get in 5 meals a day with my work schedule.
Could it be possible that if to eat more often and take in more protein at each meal that it could solve my problem even if i eat the same amount of calories?
I’m thinking my protein turnover rate may be so high that my muscle’s aren’t getting protein and energy often enough to grow not matter how much i take in a day?
Could this be true?