CT
I was wondering if you had any idea why coach jay schroeder always follows an isometric movement with a rebound movement?
Also,
when will the updated version of your modern methods book be available. I’m very interested in the new chapters
thanks
squattin600
Thib I posted this in another thread and it zoomed to the bottom so I’ll re-post here…
Thib, in the book “7-Minute Rotator Cuff Solution” it says pullovers are a no no because of the impingement they cause on the rotators. What are your thoughts on that? Would it be wise for an athlete to do pullovers? Does the decline lessen the impingement because you’re not going below head like you would on a flat pullover?
CT
I was wondering what would be your recommended TUT for hypertrophy and strength sets for both small and large muscle groups. In the Poliquin Principles book, Poliquin recommends between 20-70 seconds but he doesn’t get too specific. I was wondering if you have any times that are more specific, or does it matter much?
Kevin
Hey Christian. Thanks for doing your “Beast Evolves” program. It motivated me to make a change. I have posted a thread in this forum titled “My Own Beast Evolves”. Please read this post and give me any comments, suggestions, or questions. Thanks for your help.
Sorry, CT…that last question was about Deads!
With alternating Sumos and Conventional Deads…would you do that with each SET, every WEEK…or some other longer cycle? (I’ve always liked the idea of alternating to hit different parts of the Hips/Glutes/Quads).
Thanks!
Mufasa
Hi CT,
I love your writings and “way of training”. I think your Carb-Rotation idea is what I need to do to keep the fat loss going strong…
How are you calculating your protein/fat needs? (ie. is it the standard 1.1g per pound for protein? What about the fat?)
I’m trying to slim down to single digits from the high-teens (ick) and feel like I am getting stuck on my keto-approach.
MUCH obliged!
I bought your training dvd however on the 12 week size and strength program Phase 3 Accumulation #2 week 7 there are two programs makred tuesday. What days are what. I also believe there is one training day missing from that week.
In your meet the press interview you said that 5-10 sets of 3-6 reps was best for rows.What kind of rest period do you recommend and how would you combine this with iso holds which you recommend for back growth?
ALso you have said that you have your athletes who have to produce power in a fatigued state do sets with short rest periods,how short?
Thanks a lot CT,
Everything is becoming much clearly now, just a few more clarifications please, sorry:
”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”
My goal for this routine is strength and functional size:
What will be the best approach for the weeks, one day just one method and the next regular lifting or will it be better to do half and half each workout?
Im planning on doing this routine for a 16 week cycle , would it be correct for the next cycle to do each method(drop set,iso-dynamic-clusters) each week per volume recommendations each week and keep doing this back to back for the 16 weeks?
Since I love doing clusters, would it be ok for change, to do week 5 clusters and week 8 drops sets and the next cycle change back to the original format?
The reason for the combo lift is that sometimes I might only have time for a very short workout 20 minutes, do you think it will be better to just use the 4 exercise that you recommend in a low reps circuit fashion and shoot for 20-30 reps?
My reasoning on the high reps on week 4 were to help my tendons and ligaments as well my CNS and since Im only interested in strength/functional mass will this low volume week help or do you think that I should add 1 or 2 high rep sets during the week?
“Using a supplement like Power Drive to help restore CNS function is a good addition at that point.”
Will it be ok to use it in my off days during the deloading week ?
Can’t wait for your Athletic Pendulum article.
Once again thank you for all your help and time, you have help me tremendously in my quest for knowledge, you are a great human being…thanks.
CT:
Do you suggest a rest period between the first and second 4 week series when performing OVT?
CT,
You said this in your earlier thread as a strategy for fat loss (among many other suggestions)
“A topical fat loss cream containing yohimbe will also help by targeting estrogen-specific fat storage.”
Are you kidding me? Does fat loss cream actually work? I thought this stuff was a bunch of bunk.
CT,
I am a 24 yr old powerlifter, 6’3, 275lbs, 15-18% bft. Squat 903, Bench 551, Dead 705
I just finished a big competition and am hoping to be competitive enough to get into the WPOs within a year or so. I plan on staying in the same weight class, but want to lower bodyfat at a gradual pace and be able to gain some muscle. Ideally i want to be 275lbs and 10% bodyfat. I use steroids normally only within the 6 weeks leading up to a meet and rarely use in the off season. I am trying to figure a way to accomplish these goals, while still marching towards a 1000lb squat, 600 bench and 750 pull. Your guidance would be much appreciated. Thanks.
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?
MaxX,
The rules do allow you to adjust your grip prior to the jerk, so you may want to experiment with that. For instance, many lifters chose to widen their grip somewhat before the jerk. If you plan to compete, the word of warning would be that if you decide to adjust your grip, don’t make it appear as if you are attempting a jerk. One way to do this, if you have the strength, is to recover from the clean very explosively so that the bar actually lifts off your shoulders slightly and you can re-catch it in a different grip. Shane Hammon does this all the time - he comes up from the front squat with such force that the bar actually comes up to about his nose.
Hope this helps.
CT,
I’ve a question for you regarding Westside training methods. I’ve recently started training Westside style for increasing strength and size.
My goal is to gain sufficient strength/size and then carry those over to a more bodybuilding style routine. Using the supplemental lifts, I plan to hit my weak points as well.
What do you think of this approach? Again, my goals are to gain strength and size right now. Later, I would like to proceed to a more BB style routine.
Thanks,
CT,
How would you balance a weekly regime of 2 sessions of 400 meter runs from your ?Running Man? article and 2-3 weekly whole body strength training sessions focused on compound movements. Would running days follow lifting days or vice versa taking into consideration that I would be alternating squat days and deadlift days. I don?t get a lot of sleep so my recovery is another variable as well.
When doing superman sets what exercises should you use in the moderate to long sets. I remember on a post that you said 1/2 deads worked great but anything else?
CT,
I was actually just wondering what you thought about bodybuilding now that you are doing it. I mean you say that you turned to bodybuilding to prove your capabillity as a trainer for bodybuilders, but it is hard to imagine that you have stuck with it to the extent that yo have, and not come to find it an enjoyable activity. So, as one who is frequently torn between training for strength and power or training for muscle and leanness, I was wondering how you compare your experience as a bodybuilder with your experience as a weightlfiter, and what the benefits of each are for your life as a whole.
[quote]PGA200X wrote:
Thib I posted this in another thread and it zoomed to the bottom so I’ll re-post here…
Thib, in the book “7-Minute Rotator Cuff Solution” it says pullovers are a no no because of the impingement they cause on the rotators. What are your thoughts on that? Would it be wise for an athlete to do pullovers? Does the decline lessen the impingement because you’re not going below head like you would on a flat pullover?[/quote]
I never do free weight pullovers and none of my athletes do. I actually injured my shoulder while doing dumbbell pullovers with as little as 25lbs a few years back!!!
The cable pullover (or straight-arms pressdown) and decline cable pullover are safer because you don’t over-extended the shoulders.
[quote]timmy89 wrote:
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
[/quote]
If you want to avoid going up a weight class focus solely on compound movements (bench press, squats, deadlifts, power cleans, power snatches, push press and barbell rowing) do not include any isolation work that will only add muscle mass without really improving performance.
Also, stick with neural training… either lift big weights for low reps (1-5 reps) or moderate weights explosively. Stay away from bodybuilding-type reps.
If you focus on gaining strength you should be able to add a few pounds of muscle while dieting but it will all be functional … read my article “Different destinations, different journeys”
[quote]CanadianPatriot wrote:
Hi CT,
I love your writings and “way of training”. I think your Carb-Rotation idea is what I need to do to keep the fat loss going strong…
How are you calculating your protein/fat needs? (ie. is it the standard 1.1g per pound for protein? What about the fat?)
I’m trying to slim down to single digits from the high-teens (ick) and feel like I am getting stuck on my keto-approach.
MUCH obliged!
[/quote]
As of now I am myself ingesting between 300 and 400g of protein per day. I’m around 200 so we’re talking 1.5-2.0g/lbs of bodyweight.
My protein intake is influenced by my carbs intake. When I decrease my carbs, I increase my protein the same amount (so the caloric total is the same). Carbs are protein-sparing, so the more carbs you ingest, the less protein you need.