CT Prime Time Oct 10-11

Training Bodybuilding
41

Well, if you can only train 3 times per week, you will have to reduce the specialization workouts to 2/week instead of 3 and perform the rest of your body on the remaining day:

DAY 1: Specialization 1
DAY 2: Other muscles
DAY 3: Specialization 2

SPEC 1 workout should be hard and heavy. I suggest:

Exercise 1: Extended 5s technique
Exercise 2: Normal sets in the 4-6 reps range
Exercise 3: Normal sets in the 6-8 reps range

SPEC 2 workout should be focused on volume and density:

Exercise 1. Normal sets in the 8-12 reps range
Exercise 2 and 3 (superset): using the iso-dynamic method for exercise 2 and tempo contrast for exercise 3
Exercise 4: Normal sets in the 12-15 reps range

  • Note that the methods used are described in my article “violent variation part III”

[quote]Ronrat7 wrote:
Hey coach,

Love you articles and all the great feedback assistance you provide. I have a question regarding your specialization routine. I’m using your specialization training for back and shoulders with great results so far for strength. However, Due to issues that have come up recently, I’m only able to really train 3 days a week. I wanted to focus on chest and tris next. Can you give me an idea of how to arrange a 4 wk specialization block with a 3 day split? Should I continue with the original 4 day split, just extend it, i.e. day 1 mon, day 2 thurs, day 3 sat, day 4 mon, etc??? appreciate the assistance.[/quote]

42

I prefer the Romanian deadlift over the goodmornings. I do agree that most peoples can have a hard time with GM. However if the person can perform them properly, they can be rotated with romanian deads.

[quote]indra wrote:
Dear CT,

    What is your view on good mornings?

Westside barbell training people swear by it and do it 40-70% of the time for their max lower body lifts. But I remember reading an article hear by Mr Cressy where he said only 1% of the population are ready to do such an advanced back exercise.
My own experience with them is good but I find myself much sorer after these then after squats and deadlifts.
Do you use good mornings and if so when do you give them to your clients i.e after 1 year’s training?

Also do you use the rounded back or one legged version recommended by Ian King and Charles Poliquin?

                      Indra[/quote]