CT Prime Time

Training Bodybuilding
41

[quote]Christian Thibaudeau wrote:
It’s not linear because there is variation during each block and some form of conjugate work can be applied (e.g. performing maintenance strength work during an hypertrophy cycle).

Dboy wrote:
Christian Thibaudeau wrote:
By all means do focus on hypertrophy for a period of 8 weeks.

I suggest 4 weeks of “total hypertrophy” training (working mostly in the 8-10 and 10-12 reps ranges)
followed by 4 weeks of “functional hypertrophy” (working in the 6-8 and 8-10 reps ranges).

Then take an easy week and move back to limit strength & power training.

This is the approach I use with most of my athletes:

BLOCK 1 - Hypertrophy accumulation
Reps ranges: 8-10 and 10-12
Special techniques: supersets, drop sets, post-fatigue, tempo contrast, iso dynamic contrast

BLOCK 2 - Hypertrophy intensification
Reps ranges: 6-8 and 8-10
Special techniques: extended sets, drop sets, post-fatigue

BLOCK 3 - Limit strength
Reps ranges: 4-6 and some work in the 1-3 range
Special techniques: rest/pause, cluster, 2/1 technique

BLOCK 4 - Relative strength
Reps range: 1-3 and power work
Special techniques: cluster, eccentric overload, plyo, olympic lifts, balistic lifts.

So for Block 1 for example (Hypertrophy accumulation), if you wanted to include “maintenance strength work,” would you inlcude the strength work at the beginning of the workout (like usually done), or later on since hypertrophy is the “theme” of the block?

Thanks again,

Danny

42

Can spinal extensions while lying prone on the floor have any value?
Brandon Green

43

First off, why do you want to do that. Not the best option. They can be for your back if you do the superman version (upper and lower body rising) too much. You better be real strong and experienced if you do that one. Somewhere around 6000 N when doing that one. More if you’re a bigger guy with bigger legs.

44

Ever tried making your own Glute-ham device?
Brandon Green

45

[quote]IHateGymMorons wrote:
First off, why do you want to do that. Not the best option. They can be for your back if you do the superman version (upper and lower body rising) too much. You better be real strong and experienced if you do that one. Somewhere around 6000 N when doing that one. More if you’re a bigger guy with bigger legs.[/quote]
To have another stimuli and emphasize the last part of the ext. movement!
Brandon Green

46

Hi CT,

I?ve read on Skip LaCours site that he believes it is possible to gain muscle and lose fat at the same time by alternating low carb (green veggies only) and higher carb days in 2 day blocks ie. 2 days low carb, 2 days higher carb etc.

What is your opinion of this?

Thanks
Dan

47

Hey Christian.
I just started your Deadlifting for Stubby Guys this week, and I like it alot. For upperbodydays I took the ones from Dave’s Eight Keys - Beginners Program.
My question concerns your oppinion weither it’s too soon for me to do the same MEB/DEB-days from Eight Keys with DL For Stubs, since I did Dave’s program for aprox. a month ago, (between it and this program, I did EDT For Arms for 4 weeks)?

48

[quote]Dan E wrote:
Hi CT,

I?ve read on Skip LaCours site that he believes it is possible to gain muscle and lose fat at the same time by alternating low carb (green veggies only) and higher carb days in 2 day blocks ie. 2 days low carb, 2 days higher carb etc.

What is your opinion of this?

Thanks
Dan[/quote]

I have been using carb cycling with many of my clients and myself. And I say that I agree with Skip. DaFreak’s results speak for themselves in that regard since he went from 205 at around 18% bodyfat down to 205 at 5% or so.

I just completed an article on the subject and will send it to TC today.

49

CT, have you worked w/ any true endomorphs that just don’t respond well to carbs, even in a cyclical fashion. I’ve adapted to a low (almost no carb diet) and adding carbs do nothing for my performance, and just bloat my abs. I’ve used R-ALA, vinegar and lemon juice to facilitate glycogen storage, etc. Carb loaded with JUST potatoes, just yams, just rice but I just get bloated and no fullness except for a better pump during the next workout, which goes away and i’m back to normal except w/ ab bloat.

Do you have an suggestions? I’ve done “protein” refeeds where I’ll bump protein to 3g per lb or more and seem to fill out but stay dry. I believe the gluconeogenesis is providing time-released glucose to my muscles and w/out the added bloat. In addition, I don’t get the wild cravings I ALWAYS get from a high carb day (or even meal).

50

Okay … one more day of Prime time Thib!

51

I know you are busy but by chance do you have a schedule of clinics/talks or appearances that you do?

52

[quote]lweber wrote:
I know you are busy but by chance do you have a schedule of clinics/talks or appearances that you do? [/quote]

I am not currently planning on doing anything outside Canada.

53

I have a quick question for you. Would you recommend a strict carb cycling diet or a general high carb/low carb day when bulking?

54

[quote]climbon wrote:
I have a quick question for you. Would you recommend a strict carb cycling diet or a general high carb/low carb day when bulking?

[/quote]

It depends on the individual. If we’re taling about someone who gains fat easily, then the diet should remain more strict. However for ectomorphs a more general (not as strictly controlled) diet might be best.

55

[quote]OneEye wrote:
Coach,

I tried to post this in two previous PT threads but I think I got there too late both times. I’m doing a modified Renaissance program right now. I liked the legs/push/pull idea, but wanted to add in oly variations every day along with it. The GPP is changed to fit the equipment I have available (not much). I’m curious to know your opinion of it. Here’s my program:

Begin each day with a 10 minute warmup either jumping rope or going through oly lifts with a broomstick or empty bar

M

Back Squat 2x5, 3x3
Power Clean 2x5, 3x3
Bench Press 5x5
Bent Row 5x5

W

Deadlift 5x5
One-Arm Snatch 2x5, 3x3
Military Press 2x5, 3x3
Pull-up 2x5, 3x3

F

Front Squat 2x5, 3x3
Hang Power Snatch 2x5, 3x3
Incline Bench 5x5
Upright Row 5x5

15 minutes of GPP using the following exercises as a guideline

Rowing
Sprinting
HIIT
Burpees
Power Clean or Power Snatch Burpees
Gymnastics Conditioning
Farmer’s Walks
Tabata
Pull-up Burpees
Bear Complex and variations

Finish with 20-30 minutes of low-intensity cardio such as jogging, fast uphill walking, etc. (optional)[/quote]

Bump for round 4?

56

Like binford, I have a really fast metabolism. (2750 tested BMR). I’m bulking now too, and I’m wondering if you have food ideas. I have limited access to foods, but I have a George Foreman Grill, microwave, and I can boil eggs. I drink lots of milk, eat tons of eggs, and lots of peanut butter. What are some other ideas for food?

57

Business takes me to the Northern states sometimes so, I just wanted to see if I could schedule a business trip to coincide with anything planned. Thanks.

[quote]Christian Thibaudeau wrote:
lweber wrote:
I know you are busy but by chance do you have a schedule of clinics/talks or appearances that you do?

I am not currently planning on doing anything outside Canada.[/quote]

58

what are these?:

Pull-up Burpees
Bear Complex and variations

59

Hey CT,

Your articles are great so I want to ask you if there is a particular existing program out there or general recommendations you could make, if my top priority is to achieve a one-legged squat (pistol style) and one-arm pushup?

Thanks and by the way you said nothing outside of canada so where are you gonna be at inside canada?

60

[quote]Christian Thibaudeau wrote:
bigpump23 wrote:
CT what do you think of Jay Schorders methods? More specifically how he trains Adam Artculeta? Have you seen the tape? thoughts?

Also in terms of Plyo work, would you say no more then 9 sets of 3 exercises?

We bpth share some similar methods. For one thing we both make extensive use of isometrics, plyometric and eccentric work.So it’s kinda hard for me to bash his work! However I feel that his plyometric volume is a bit on the high side and so is the frequency he uses. Intense plyo work should be used for blocks of 4 weeks with at least 3-4 weeks “off” of plyo.

Shock plyo quickly increases power and reactive strength, but after 3-4 weeks results stop and there can even be a certain regression due to excessive tendon loading.

In Russian literature it is recommended to perform no more than 3-4 sets of 10 reps (total of 30-40 ground contacts per workout) of one plyo exercise 2-3 times per week.

Plyo is functional training, it is best to do just a little but frequently than to perform a large volume of work in only one session.

[/quote]

I think plyos results can go beyond 3-4 weeks if structured right. If an individual changes heights every session (In the case of depth jumps), it keeps the body guessing. -O.C.