[quote]Vyapada wrote:
G’day Christian,
I remember in your Sandbag Lifting thread you mentioned an upcomming article on the same topic - is that hiding here somewhere or is it still in the works?
Only recently discovered sandbags (brick/rock bags actually, no sand around here) … they’re great!
Cheers[/quote]
Still in the work. Might actually be finished, I don’t really remember!
Hey Coach,
I have all of your books, materials, articles etc. I was wondering what you would perscribe for an MMA athlete in season and then the final 4 weeks leading up to a fight. Assuming that the athlete is training almost every night both on and off season.
Thanks
Adam Singer
[quote]asinger wrote:
Hey Coach,
I have all of your books, materials, articles etc. I was wondering what you would perscribe for an MMA athlete in season and then the final 4 weeks leading up to a fight. Assuming that the athlete is training almost every night both on and off season.
Thanks
Adam Singer
[/quote]
A reduction in strength training volume by 25% each week, leading up to the contest:
Week 4 = 100% of regular training volume
Week 3 = 75% of regular volume
Week 2 = 50% " " "
Week 1 = 25% " " "
Intensity (load used) is kept the same or even increased.
At this time only use “money” exercises which give you the most bang for your buck. Stick to the relative and limit strength zones (1-5 reps).
Oh wise Oracle Thib,
I’m late posting on your Prime Time Q&A but in case you pick up where you left off on your next Prime Time shift I’ll post my Q here. In your Superman Sets, what type of rest periods would you recommend, particularly for the moderate, long and very long sets? I was thinking of maybe using a 1:2 ratio of work:rest as with a HIIT workout. Thanks.
Hi CT,
What do you consider to be the best split/s for Hypertrophy gains for both Accumulation and Intensification phases?
Thanks
Dan
[quote]Christian Thibaudeau wrote:
cccp21 wrote:
My question for tonight is btween the good morning and glute-ham gastroc raise which would be king? Which is better at making stronger the lower back?
Brandon Green
I feel that “the king” would be romanian deadlifts, followed by goodmorning, reverse hyper and glute-gastroc raise.
[/quote]
**********Thank you!
Brandon Green
Let’s get this rolling once again!
Mr. T,
In your opinion, these big guys in my gym who use both full unassisted pullups and lat pulldown machine to build their v-shaped backs are stupid or is their reasoning valid?
Also, for shoulder development, are side dumbbell lateals and bentover dumbbell raises necessary when a person is already doing military presses and upright rows?
Thanks a bunch!
CT,
In your Superman Sets, what type of rest periods would you recommend, particularly for the moderate, long and very long sets? Thanks.
What sort of stretching do you advocate for athletes? What do your figure skaters do to improve or maitain their flexibility? Is that left to the coach?
Cheers Thib!!
I thought you were going to do another DVD on bodybuilding methods?
In addition to my previous (earlier in this thread) routine question, I wonder if you have ever trained anyone with poor food digestion issues. Seems I may not be pancreatic sufficient anymore.
[quote]Dan E wrote:
Hi CT,
What do you consider to be the best split/s for Hypertrophy gains for both Accumulation and Intensification phases?
Thanks
Dan[/quote]
It depends on the athlete and what you want to emphasize.
If you are talking hypertrophy…
Accumulation
Day 1: Chest/back
Day 2: OFF
Day 3: Legs
Day 4: Shoulders
Day 5: OFF
Day 6: Biceps/Triceps
Day 7: OFF
Intensification
Day 1: Lower body
Day 2: Upper body
Day 3: OFF
Day 4: Lower body
Day 5: OFF
Day 6: Upper body
Day 7: OFF
A pull-up and lat pull-down are not exactly the same. Pull-ups are more demanding in the CNS. Both can be used in a training program without being too redundant. However I prefer to alternate between both from workout to workout.
Overhead pressing exercises will be enough to develop powerful shoulders. Adding lateral raises shouldn’t be necessary.
I’d still include some rear delt exercises because these muscles are often underdeveloped compared to the chest and front deltoid.
[quote]gold’s wrote:
Mr. T,
In your opinion, these big guys in my gym who use both full unassisted pullups and lat pulldown machine to build their v-shaped backs are stupid or is their reasoning valid?
Also, for shoulder development, are side dumbbell lateals and bentover dumbbell raises necessary when a person is already doing military presses and upright rows?
Thanks a bunch![/quote]
[quote]Wilky wrote:
What sort of stretching do you advocate for athletes? What do your figure skaters do to improve or maitain their flexibility? Is that left to the coach?
Cheers Thib!!
I thought you were going to do another DVD on bodybuilding methods? [/quote]
I use loaded stretching (basically holding a weight in an extreme stretch position). The figure skaters have a ballet coach and he takes care of their flexibility program.
[quote]MikeTheBear wrote:
CT,
In your Superman Sets, what type of rest periods would you recommend, particularly for the moderate, long and very long sets? Thanks. [/quote]
Only as long as needed to be able to perform the next set with the same weight and number of reps. I allow a 10% drop off in reps. Say that you complete 30 reps in 45 seconds for your first set. If you cannot perform at least 27 reps on your second set, you didn’t rest long enough.
Christian, Can you please help me with a program based off your Different Destinations Different Journeys article?
I am interested only in increasing the powerlifts. My split is listed below. Bench Press is my weakest lift of the
three so I dedicate an extra day to it. I have been lifting for 10 years now and have a pretty good work capacity.
My problem is I do not understand how to adjust my weekly intensity and volume. As you see I pretty much go heavy…
90% and higher all the time. Another person asked you a similar question about imporving their snatch this is what you
replied with
"Day 1: 80% 6 x 2
Day 2: 80% 2 x 2, 90% 5 x 1
Day 3: 80% 8 x 1 (easy day)
Day 4: 80% 2 x 2, 90% 3 x 1, 95% 2 x 1
Day 5: 80% 8 x 1 (easy day)
Day 6: Work up to 1RM "
If you would provide me with something similar for just the bench press portion of the program it would be much appreciated
thanks.
My Current Split
Day 1 Heavy Bench
Bench Press
Barbell Row
Day 2 Heavy Squat
Squat
Deadlift
Day 2 Heavy Bench Accessory
Floor Press or 2 board press
T-Bar Row
Day 3 Heavy Deadlift
Deadlift
Good Morning
Speed bench 50% max + mini band
Bench Press
Dumbell Press
Pullups
CT I did my accumlataion and intensifcation block now I’m at my relative strength/explosion block. I plan to do everything in the 1-3 rep range( main lifts) and assitance lifts in the functional hypertrohpy zone (6-8). The lifts I want to improve are my power clean and my push press, but on separate days. aside from doing the exercises what can i do for assitance? and what set/rep guideline shouldI follow? I was thinking 8x3 for the main lifts?
CT -
I know you are familiar with Charles Poliquin’s work. He advocates a 5 day split with little emphasis on shoulders - I believe most of it is rotator work. For bodybuilding purposes can this be enough for the shoulders to grow or should they have their own day?
An example would be:
DAY 1
A. Power clean from floor
B. 1/2 deadlift from knees
C. Back squat
D. Shrugs
E. Barbell rowing
DAY 2
A. Push press
B. Jump squat
C. Incline press
D. Bradford press
E. Triceps extension
DAY 3
A. Power clean from blocks
B. Romanian deadlift
C. Back extension
D. Power shrugs
E. Leg curl
DAY 4
A. Push press
B. Front squat
C. Bench press
D. Seated dumbbell press
E. Nosebreaker
[quote]bigpump23 wrote:
CT I did my accumlataion and intensifcation block now I’m at my relative strength/explosion block. I plan to do everything in the 1-3 rep range( main lifts) and assitance lifts in the functional hypertrohpy zone (6-8). The lifts I want to improve are my power clean and my push press, but on separate days. aside from doing the exercises what can i do for assitance? and what set/rep guideline shouldI follow? I was thinking 8x3 for the main lifts?[/quote]
[quote]springbok wrote:
CT -
I know you are familiar with Charles Poliquin’s work. He advocates a 5 day split with little emphasis on shoulders - I believe most of it is rotator work. For bodybuilding purposes can this be enough for the shoulders to grow or should they have their own day? [/quote]
I’ve tried avoid direct delt work, and it just didn’t work well for me. Most of my athletes will perform at least some overhead work. No need for a specialization shoulder program (in most cases) but I would certainly try to work them. This is especially true of those who:
a) Have naturally narrow shoulders.
b) Have strong pecs and triceps.