CT'S Semi-Guest Forum

Training Bodybuilding
41

[quote]kpd315 wrote:
OK CT …for a cutting cycle…what supplements do u think are right…and mass cycle what would you say…and for a strength cycle what would you recommend…thanks …CT
[/quote]

For a fat loss diet I like Red Bands the most along with cafeine + Power Drive for a mental and energy boost. Vitamin A can also help prevent fat storage. Good oils are also important, I especially like quality CLA which can increase fat loss, prevent muscle loss and diminish fat storage.

For strength and power I still like the cafeine + Power Drive stack the most. I’m not particularily fond of creatine personally I don’t respond that well to it; but if you had good experience with it, it can be a good addition.

For size I like an Alpha Male + M stack rotated with 4-AD-EC or Mag-10 if you can still get your hands on it. BCAA powder is also a must if you want maximum size IMHO.

Obviously, your first priority in all 3 scenarios should be nutrition … then complements such as a good protein powder (Low Carb GROW) and post-workout drink (Surge).

42

[quote]mattrose wrote:
1.My question is will doing these lifts from the blocks above knees transfer to the lifts from the floor ? I had planned on doing
4 weeks above knees
Test
4 weeks above knees

4 weeks below knees
test
4 weeks below knees
then the same thing from the floor

gradually working the lifts towards the floor but I think I will skip the (blocks below knees) step.
[/quote]

Honestly I found that if your goal is to improve your olympic lifts from the floor, droping them for any given period of time is NOT the way to go. Understand that partial olympic lifts ARE NOT like partial squats or deadlifts: you cannot really use a lot more during lifts from the blocks, so there is no logic in progressing as you suggest UNLESS it’s to allow you to develop proper lifting technique OR if you lack explosiveness in the second pull and want to target that area.

If you choose to go ahead with you plan I suggest at least including some lighter cleans and snatches from the floor and snatch/clean grip deadlifts.

43

[quote]Mufasa wrote:
CT:

Questions on Squats (“Getting Into and Out of The Hole”)

  1. I guess the first question would be…do you advocate “butt-to-calve” squatting for the NON- Powerlifter or the “everyday” client seeking physique enhancement?
    [/quote]

I use a lot of different squats. I don’t ask my clients (90% of which are athletes) to squat ass to the grass or butt-to-calves … some peoples simply don’t have the structure or flexibility to do that. What I ask of them is to go as low as their structure will allow them to. Basically this means going as low as possible while maintaining a lower back arch (avoiding the tail-under position), keeping the torso upright and the heels on the floor. For some that will be a full “ass to the grass” squat for others it will be parallel or 90 degrees at the knees.

[quote]Mufasa wrote:
2) What do you recommend as exerises for increasing ankle flexibility, therby eliminating the need for plates under the heel?
[/quote]

I found walking with shoes that have a slightly elevated front (kinda like those strength shoes, but not as drastic, simply glue a hard rubber pad of 1" in the front portion of an old pair of shoes) to be extremely effective. Much more so that any form of static stretching, which doesn’t always transfer well to dynamic movements.

[quote]Mufasa wrote:
3) Besides decreasing the weight and leaving the 'ole ego at the door, how do you work clients up to “butt-to-calve” squatting?

Thanks, CT!

Mufasa[/quote]

I don’t force it. If it comes good… but I make sure that they are squatting as low as they can go.

44

[quote]Mufasa wrote:
One other thing, CT:

Sumo (wide stance), conventional, or alternate BOTH? (Again…this is for the “average” client seeking physique enhancement).

Thanks!

Mufasa[/quote]

Are we talking deadlift or squat? For deadlift alternate. For squats, vary the type of squat, but I don’t feel that an average Joe client will benefit from doing super wide sumo squat. Stick to front squats, olympic-style back squat, power squat with a medium stance and super-close back squat.

45

[quote]TP190 wrote:
Hey Christian,
Do you have an E.T.A. for your Athletic Pedulum article? I hate to be a pest but I really feel that you have hit on something great. I have started my own but would like to compare it to what you have. Yours taking precident obviously. I feel like the pedulum training will give you alot of the benefits of Westside but you’ll never be far from peaking. A great benefit due to the fact that I have many, sporadic highland games through out the season.
Thanks -again- TP190[/quote]

It’s in TC’s hands right now. I submitted 3 new articles so I don’t really know which one will go first.

46

[quote]teekz wrote:
Alright CT that thermogenic question impressed me, since I havent been able to get an answer to that from anyone.my last question for now okay.it has to do with the safety of a ketogenic diet, i was planning to do a month long keto diet to try to get my bf levels down one of the doctors i spoke to brought up a point about keto diets promoting diabetes through decreasing your bodys ability to process sugars. Do you still deem a ketogenic diet the best route for fat loss and could a bodyopus style diet with a cycling of higher carb days counteract the possible negative effects of a keto diet.[/quote]

I have done keto and cyclical keto diets a lot of times myself. In the past I believed that it was the only way for me to loose fat. Well, I am now moving away from it … too many undesirable effects.

I do use a lowER carbs diet, but which includes a carb rotation.

E.g.

Day one: Relatively high carbs (250g)
Carbs from veggies, fresh fruits, oatmeal, rice, bio integral bread

Day two: Moderate carbs (150g)
Carbs from veggies, fresh fruits, oatmeal, rice, bio integral bread

Day three: low carbs (100g)
Carbs from veggies, oatmeal, rice

Day four: very low carbs (50g or less)
Veggies with every meal

47

[quote]Boss14 wrote:
CT,
In your latest book you have a section on a different form of stretching, quasi-isometric i think its called. Is there another way to stretch out the glutes/hams besides the lunge position on two raised blocks? Just wondering if there were any other variations since you only listed a couple. Speaking of the lunge on blocks…how high should the blocks be?
[/quote]

That chapter was written by Tony Schwartz.

However I find that doing an isometric hold with a stiff legged deadlift, really pushing the hips far back is the best way to stretch those muscles using the EQI technique.

[quote]Boss14 wrote:
When selecting weekly volume (taken from your BBTS), if someone wants to train a muscle group 2x/wk with 100 reps/muscle group would this indicate 50 reps each day for quads and hams? How would this be broken down for a quad dom day and a hip dom day since all of those muscles are getting worked during compound lifts. One of the splits you recomend is 2 upper body days and two lower body days, on the upper body days would the volume just be divided amoung the movements (horizontal pushing, vertical pulling, ect.) or would it still focus on each muscle group? Sorry for the confusing question, that section of the book is great, but i think i might be missing some of the more specific details of your method. [/quote]

The reps recommendations in the book were only to illustrate my point. It doesn’t constitute a rule to follow to death! I Normally use around 20 to 40 reps for quads and hams in a session.

48

[quote]kbattis wrote:
Hey CT,

Great to have access to your knowledge.

I am planning on implementing your current program design for a strength phase (day 1 = concentric emphasis, day 3 = Eccentric emphasis, day 5 = isometric emphasis).

I was curious what kind of results this training structure has yielded for you and your athletes? I would love to hear your thoughts on how effective these methods have proven to be for you.

Have you found that seperating the Rate dominant and Duration dominant lifting methods resulted in greater gains in muscle mass and strength levels for non-athletes as well? I guess I am just wondering if these methods yield better results for individuals whose primary goals are body composition and strength improvement?

I am also curious how to incorporate band and chain training into this format?

Thanks for your help CT!

Kyle Battis
Concord, NH [/quote]

Well all of my hockey players are currently using this protocol and all had stellar results, much better than anything we did in the past years. I’m talking gaining as much strength and size in 4 weeks as they did last year in 12 weeks!

One guy even gained 20lbs in 5 weeks … this is not typical but most guys averaged a gain of 5-8lbs in a 5 weeks period while doing a lot of speed work.

As far as strength goes, it’s through the roof and increases each week!

Bands, chains and weight releasers are all involved in this system. Bands and WR are used on the eccentric emphasis day and chain on the concentric emphasis day.

49

[quote]3xKrazy wrote:
CT-

Can you describe how you incorporate sled dragging into your training programs?

ie., when you use sled dragging, why you use it, etc…

Thanks![/quote]

Sled dragging is done once a week for active recovery purposes. My hockey players will walk with 45-70lbs (on top of the sled) for 30-45 minutes. They walk 3 minutes, rest 1 minute and repeat.

During some training phases it’s also used for short sprints. This is alternated with hill sprints and speed chute sprints. (generally 2 weeks each).

50

[quote]Invincible wrote:
I think i remember you saying that you used to be a golfer but had to quit because you got too big. Is that true and what stats were you at when you had to?[/quote]

That’s not totally accurate. I come from a golfing familly. My brother is a competitive golfer and my father used to be the president of the local country club. I started playing when I was 12 years of age. I did stop playing when I started working with hockey players because my summers were (and still are) too busy. As I got bigger I did have some trouble keeping my swing (I used to have a very long backswing). But it didn’t affect my performance.

51

[quote]LeanCarlosBrown wrote:
Mr. Thibaudeau, I sit in front of a computer most of the day. I do 12 hour shifts 6 days a week and it’s a pain to go to the gym after work because by the time I’m done and get home do my regular things, I have to wake up in less than 7 hours. I sit for 9-10 hrs at work. I began using John Berardi’s Growth Surge Project 1,2&3. I’m on part 1 right now and it’s going good. But, would this be enough exercise to make up for the time I am seated? Or do I need to dedicate more time in the gym. I am also using his Massive Eating Part I&II. Thanks bro.[/quote]

JB would be a better guy to ask. But from experience, it’s much easier to do too much than too little, especially if you have a mentally draining job. This can lead to loss of motivation and low intensity levels in the gym.

52

[quote]Scipio wrote:
Chris,
I’m an age-group runner (53) who wants to run in a nat’l senior track event. I read on another site where a former world-class 400M runner used the squat as a training exercise, squatting fast reps times the secomds of the event. In his case, 45 squats in 45 seconds. Uh, I’ll be doing, I guess more squats than that. IF you approve of that protocol. Also, is there anything else you’d advise for the 400M? Thanks.[/quote]

Read my article called “Superman sets” it explains this exact same technique.

53

hey CT, your articles have given my alot of ideas for my training. Ok first off, im going into my sophmore year of high school, i play football, i wrestle, and i do track and field (100, 200, 400, 4x400 relay) i am currently doing westside for skinny bastards, then i plan to follow it with fat to fire 1 by coach davies, then EDT by charles stanly, i currently weigh 154, and id like to get that down to 147-148 ish so that i can wrestle hopefully in the 145 lb weight class, maybe 152 if i have to. I want to lose fat primarilly, but if its at all possible i want to gain a couple pounds of lean mass in the process. my question is, what do u think of my choices of programs for my summer workouts? would you modify them any? any exercises i should be sure to include? just a general critique, if you want you could completely change around my plan, i trust your opinion more than my own. I will also be using mile runs and maybe 400-800 meter sprints for conditioning during WSSB and EDT.

thaks in advance,

Timmy89

PS my current stats:

5’10"
154 lbs

160 bench
215x20 parallel back squat
225x4 trap bar deadlift
115 incline bench
115 military
135x2 clean and jerk
115x3 snatch

54

CT,
Which brands of CLA do you regard as quality? I know there are a lot of brands out there that don’t meet their claims or use the wrong isomer.

55

CT

Excellent advice. I had no idea the lift I had been taking so much pride in was hurting me so much!

I failed to mention earlier that I am a competitive mma fighter who gets in a position where it seems there is a directive carry-over from the zercher squat to the cage. I still want to get better at the O-lifts VERY badly, though. Your thoughts?

Also, when my old strength coach had recommended I do hang cleans and cleans from a rack, I never could generate much force. I could always get a MUCH greater force output when the lifts came from the floor though. What do you think I should do - keep lifting from the floor, or just work harder at the 2nd pull (I saw that you addressed this topic earlier, but I wanted some clarification on the subject).

Last question - When I practice the jerk, I have a hard time going from the grip in which I have a couple fingers touching the bar into the pressing overhead motion. What is one supposed to do from there?

The questions you have had have been very technical so far, and every time you have given great information, CT. I will be paying extra close attention to this thread over the next few days.

Thanks much for donating your time!

56

hey CT,

I sent you a PM earlier, but if you haven’t had the time to check it out, I’ll re-address it here.

a little about me:

AGE: 17 years old
HEIGHT: 5 ft 7 inches
WEIGHT: 155
STATUS: overweight (fat)

i’ve read your various programs, but I don’t know which program is right for me. I want to lose my body fat, but I also want to bulk up and get big (not as big as you…you’re a monster :D). Which program should I try to accomplish my goals? I pretty much have until March 2005 to accomplish my goals (I hope that’s enough time) because of some things I’m going to be doing that month.

secondly, in all your programs, you discuss the supplements you take (HOT-ROX, Grow, etc). I started a supplement thread asking whether or not a guy my age (17) should take all those different supplements, and I got “no” as the answer from pretty much everyone who replied. Do you agree with their answer? I know that if I don’t take the same supplements you’re taking, then the process will be MUCH slower since the supplements aid you in losing fat, having more energy, recovery, etc. If not, then what supplements should I take?

Like you, I really don’t have a chance to be slim, so I wanna bulk up to a reasonable size (not to the extent of Mr. O or you, but close), and I have about 9 months to get there (which is hopefully enough time). So, please help me out!! Thanks

  • Joe
57

Hi CT,
I m interested in gaining functional mass, after reading your book (BBTS) I have come out with this routine, but I hope you could clear a couple of questions for me, this will be 3 day a week following a pull-push-legs approach each workout, the reps will be less then 7(80% according to the chart in the book) it will follow a 3 weeks loading and one deloading:
Should I shoot for 80 or 100 reps per body part a week?

What would be the best way to incorporate this methods : medium rep cluster, dynamic isometrics(where you pause in a rep) and drop sets, should I do one week of each or will it be better to do each one every week?

If I substitute one of the days with a combo of clean and press from the hang or blocks, what would be the proper volume for this sessions (10x3).

On the deloading week I’m planning on doing an upper /lower split the first 4 days with 4set of 25 per body part to give a break to the CNS and test on the 5 day, is this a good approach?

And one last one, this will be for my next cycle, where can I find info on your current training protocol for your hockey players:
(day 1 = concentric emphasis, day 3 = Eccentric emphasis, day 5 = isometric emphasis)

Thanks again for all your help and time.

58

[quote]Robert Monti wrote:
CT,
Which brands of CLA do you regard as quality? I know there are a lot of brands out there that don’t meet their claims or use the wrong isomer.

[/quote]

I really cannot vouch for any specific brand. I used a local formulation which is only available over here, as it’s not commercialized. I would say that any top brands would do, just check the labels to see if they contain the right amount of the 9 cis, 11 trans isomer, which is the most active.

59

[quote]the MaxX wrote:
CT

Excellent advice. I had no idea the lift I had been taking so much pride in was hurting me so much!
[/quote]

Obviously if you are super strong at a movement, and weak in a movement seemingly using the same muscles, there is usually a detrimental effect in regard to motor patterns.

[quote]the MaxX wrote:
I failed to mention earlier that I am a competitive mma fighter who gets in a position where it seems there is a directive carry-over from the zercher squat to the cage. I still want to get better at the O-lifts VERY badly, though. Your thoughts?
[/quote]

You can keep on doing zerchers, but reduce the volume and frequency of its practice. You’re already strong in that movement compared to other lifts, so there is really no needs to try to keep on pushing this number up for now.

Use at least 2x the volume of front squats as compared to zerchers.

In your case I feel that a few sets of front squats at the beginning of each workout might be a good short term strategy. We’re only talking 2-3 sets of 3-5 reps here. KEEP YOUR LOWER BACK ARCHED AND TORSO UPRIGHT AT ALL TIMES!!!

[quote]the MaxX wrote:
Also, when my old strength coach had recommended I do hang cleans and cleans from a rack, I never could generate much force. I could always get a MUCH greater force output when the lifts came from the floor though. What do you think I should do - keep lifting from the floor, or just work harder at the 2nd pull (I saw that you addressed this topic earlier, but I wanted some clarification on the subject).
[/quote]

Always do more work for a weak area than for a strong lift!If you are weak from the hang and blocks you are definetly lacking explosive power. DO include more lifts from blocks and from the hang until your you’re as strong as from the floor. Don’t drop the lifts from the floor completely though.

[quote]the MaxX wrote:
Last question - When I practice the jerk, I have a hard time going from the grip in which I have a couple fingers touching the bar into the pressing overhead motion. What is one supposed to do from there?
[/quote]

Without seeing you its quite hard to say. You might be lacking either wrist or lats flexibility. Or it could simply be that you have a technical flaw (catching the bar with the trunk bent forward too much or catching the bar too low on the shoulders).

60

[quote]LuigiM wrote:
Hi CT,
I m interested in gaining functional mass, after reading your book (BBTS) I have come out with this routine, but I hope you could clear a couple of questions for me, this will be 3 day a week following a pull-push-legs approach each workout, the reps will be less then 7(80% according to the chart in the book) it will follow a 3 weeks loading and one deloading:
Should I shoot for 80 or 100 reps per body part a week?
[/quote]

I regret giving the reps per week table in my first book. It was only to illustrate my point and was not a formal recommendation. If you stay in the 80-90% range you should be performing 5-6 sets of 4-6 reps per exercise, so a total of 20 to 30 reps per exercise. If you are using a push pull leg split I recomend 4 total exercises per workout (isolation work is not included in that total, don’t do to much), so around 80 - 120 total reps per workout (I’d recommend starting at 100 reps and increase to 110 by week 2 and 120 by week 3). During a deloading week, reduce that amount by 40% (thus between 50 and 70 total reps).

[quote]LuigiM wrote:
What would be the best way to incorporate this methods : medium rep cluster, dynamic isometrics(where you pause in a rep) and drop sets, should I do one week of each or will it be better to do each one every week?
[/quote]

It depends on what you’re after, strength, size, power? If you want to use all three methods I would suggest:

Week 1: Drop sets and regular lifting (50/50)
Week 2: iso-dynamic contrast and regular lifting (55/55)
Week 3: tempo contrast and regular lifting (60/60)
Week 4: cluster sets exclusively

[quote]LuigiM wrote:
If I substitute one of the days with a combo of clean and press from the hang or blocks, what would be the proper volume for this sessions (10x3).
[/quote]

Since it’s really a combo lift I’d stick to 5-6 x 3 reps

[quote]LuigiM wrote:
On the deloading week I?m planning on doing an upper /lower split the first 4 days with 4set of 25 per body part to give a break to the CNS and test on the 5 day, is this a good approach?
[/quote]

No. During the deloading week we want to unload the body by reducing volume drastically (by 40%) but keep the intensity high to maintain a reved up CNS. Use the following schedule

Monday: Upper body
Tuesday: OFF
Wednesday: Lower body:
Thursday: OFF
Friday: OFF
Saturday: test 1-2 upper body lifts and 1-2 lower body lifts

This will provide enough time for the CNS to recover, especially with the drastic cut in volume. Using a supplement like power drive to help restore CNS function is a good addition at that point.

[quote]LuigiM wrote:
And one last one, this will be for my next cycle, where can I find info on your current training protocol for your hockey players:
(day 1 = concentric emphasis, day 3 = Eccentric emphasis, day 5 = isometric emphasis)

Thanks again for all your help and time.
[/quote]

It will be detailed in great depth in my athletic pendulum article.