CT'S Semi-Guest Forum

Training Bodybuilding
81

[quote]randman wrote:
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.[/quote]

I’ve had good experience with them. Dan Duchaine had been recommending yohimbe injections to stimulate local fat loss. The science is there, a mix of caffeine and yohimbe applied locally with a penetrating agent can indeed stimulate fat release from the adipocytes. If you exercise, the released fatty acids will be used for fuel first, thus giving you a semi-targeted fat loss.

82

CT,
I PM’d you about this, but I will ask here too. In the Mutation series Part 2 the article that was posted is missing the Monday Chest and Upper Back workout. Can you please post this so we can all work and gain from your knowlege.
Thanks

83

[quote]randman wrote:
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.[/quote]

Just to make myself clear, yohimbe cream will NOT burn fat. It simply release fatty acids for the adipocytes. If you don’t exercise they will simply be re-stored. However they allow you to somewhat target where you loose the fat from.

84

chints,

Read Joe DeFranco’s Westside for Skinny Bastards - it will answer your question. After reading the article, let us know if you still think it’s worth it to even go on a “traditional” BB routine.

85

[quote]OGuard wrote:
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.[/quote]

Well first of all these are some mighty numbers! Very good work so far. Loosing fat and maintaining/strength is easier to do than loosing fat and gaining muscle size. All you need to do is maintain your current level of muscle mass while improving your CNS efficiency and lifting technique.

From experience, the bench press doesn’t suffer when you loose a lot of fat, and the deadlift can actually increase (due to better leverage by being able to keep the bar closer to the body). However, the squat is another story. I have rarely seen someone loose a lot of fat and increase his squat. I’m not saying that it can’t be done, but you’ll have to focus hard on that lift AND develop some mighty strong obliques and lower back muscles.

I would suggest a carb rotation schedule tailored to suit your lifting schedule. Low carbs on non-lifting days, moderate carbs on lighter (if using traditional periodization) or speed days (if using a westside-type routine) and high carbs on the heavy days.

RECORD the exact quantity of food, proteins, carbs and fats that you are ingesting each day. Gradually decrease your average carbs intake until you feel like you are loosing some energy and focus in the gym.

For a guy your size I’d suggest the following:

High carbs day:
400g of protein (preferably in food form + 1-2 shakes)
350g of carbs (complex carbs such as oatmeal, brown rice, integral bread, potatoes, veggies, some fruits)
100g of fat (mostly from healty fats)

Moderate carbs days:
450g of protein
250g of carbs
100g of fat

Low carbs days:
500g of protein
100g of carbs
100g of fat

  • Decrease fat intake by 10-15 grams every 2 weeks until you reach 40g per day.

  • Increase protein intake by 10-15 grams every 2 weeks until you have increased it by 50g

  • Decrease carb intake by 10-15g every 2 weeks until you start to feel less energetic

Red Bands will really help you reach your goal and so will a neural booster like power drive + cafeine.

86

[quote]chints wrote:
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,[/quote]

There was a good article on the www.elitefts.com web site about a story of a guy who added too much bodybuilding stuff to a classic westside routine. Long story short, it killed his progress. You can add some supplementary work to a westside routine, but it’s already stressful enough without adding a full bodybuilding routine to it.

87

[quote]gar18 wrote:
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. [/quote]

Ideally running would be done on the same days. Sure it will be hell at first, but it’s the better option because you still get 4 rest days during the week.

If you were to do …

Monday: whole body
Tuesday: 400m
Wednesday: whole body
Thursday: 400m
Friday: whole body
Weekend: OFF

You would overtrain in no time.

My athletes perform their long running sessions (ranging from 200 to 600m)after the weight workouts (ideally 3-4 hours afterwards, but many do it right after).

88

[quote]loz800m wrote:
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? [/quote]

Ideally you want to use an exercise where you can complete the concentric and eccentric portion in around 1 second. So the range of motion should be relatively small. You also want to use exercises that will have a carryover to your performance AND that will work the specific range of motion required in your sport.

Bulgarian squat, 1/2 squat and static lunges are good choices.

89

[quote]floobadoo wrote:
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]

I’m gonna confess something … the competition I did, well I was in very poor shape… I messed everything up in the last week. I have now been preparing for the provincial championships this weekend and I’m in MUCH MUCH better shape.

So I guess that I could answer by saying that I do like bodybuilding. I find that the complex interaction between the diet, training and lifestyle to be most stimulating and requiring tons of discipline.

I used to laugh at bodybuilders, but I was so wrong … it’s a very harduous activity which I enjoy.

90

What do you reccommend nutrition wise for someone who has extreme caloric requirements? For example I cycle to work a total of 50 miles a week (with extra weight) and then at work I’m on my feet moving around 30 hours a week. And then I’m in the gym 3 days a week lifting heavy. Obviously I need a lot of carbs. I’m 180 pounds right now but I think I have enough body fat to where I can cut down to 165 without losing any muscle.

91

CT-

  1. What are the best training strategies you can implement during a mass gaining program in order to stay as lean as possible while eating all the excess calories?

  2. Are you still doing internet consults?

92

CT,
Good luck this weekend. Definately post some pics of the show if you can.

93

CT,

I sprained my shoulder a few weeks ago and its hampering my upper body strength. Any tips to speed the recovery?

Thanks,
Nate

94

CT-

While we’ve got your attention, I’ve got two totally different questions:

  1. I am very much into powerlifting, but I want to get certain parts bigger in any way possible… I have a very “torso-oriented” physique. I have a very thick from the profile view torso, from heavy deadlifting and back work, but when I turn head on to the mirror I feel like I look substantially smaller. Also my outer limbs need work, primarily calves, biceps/triceps/forearms. They are not small by any means, but I would like to focus a little bit more on my physique aesthetics and not so much on getting stronger, at least for this summer. I want my arms and lat spread to match my strength and back development. Do you have any suggestions for getting more balanced in these ways? It is difficult for me to give up heavy squatting and deadlifting… Any advice would be appreciated.

  2. I read that you were/are a rugby player. What position did you play? I play hooker, and I would like to build a superbly strong neck. I have tried some of the exercises you reccommended for the racecar driver, but I currently do not have access to a neck harness. I can do several no-handed neck push ups, and many neck bridges. I also “made up” my own exercise in which I place a plate on my forehead and extend the neck from a lying position. Any more advanced exercises would be great.

Also, any advice on rugby training in general/program design would be great, especially in-season, with practices 3x week. I consider myself a moderate/advanced trainee, so you don’t need to go into detail, just point me in a good direction.

Thanks

RIT JARED

95

[quote]philco wrote:
CT-

  1. What are the best training strategies you can implement during a mass gaining program in order to stay as lean as possible while eating all the excess calories?
    [/quote]

That’s way too long to asnwer on this forum. Red Bands will help you avoid storing too many excess calories as fat, including GPP work 2-3 times per week (sled dragging, intervals, 400m) would also help reduce fat storage. You can also begin each weight workout by doing 15-20 minutes of low intensity treadmill walking (3.0 mph at a 8-10 degrees incline … this will use an additional 200-200kcals or so).

Nutrition, as in most cases is the key though. Many peoples confuse a mass gaining phase with an all-you-can-eat buffet! Just beause you are trying to gain muscle, and thus have to eat in excess to your daily requirements, doesn’t give you a permit to eat shitty food. Consume the same foods as during a cutting diet, just a lot more of it!

[quote]philco wrote:
2. Are you still doing internet consults? [/quote]

Not at this time, I’m booked solid for the summer.

96

[quote]RIT Jared wrote:
CT-

While we’ve got your attention, I’ve got two totally different questions:

  1. I am very much into powerlifting, but I want to get certain parts bigger in any way possible… I have a very “torso-oriented” physique. I have a very thick from the profile view torso, from heavy deadlifting and back work, but when I turn head on to the mirror I feel like I look substantially smaller. Also my outer limbs need work, primarily calves, biceps/triceps/forearms. They are not small by any means, but I would like to focus a little bit more on my physique aesthetics and not so much on getting stronger, at least for this summer. I want my arms and lat spread to match my strength and back development. Do you have any suggestions for getting more balanced in these ways? It is difficult for me to give up heavy squatting and deadlifting… Any advice would be appreciated.
    [/quote]

DON’T give up heavy lifting! It’s what got you where you are now!

Keep on doing it but at a lower volume.

I suggest using more of a bodybuilding split, with a few powerlifting twists…

For example:

Monday: Biceps/Triceps
Tuesday: Shoulders/Calves
Wednesday: OFF
Thursday: Squat & dead emphasis
Friday: Bench press & push press emphasis
Saturday: Upper back/Forearms
Sunday: OFF

A good sample schedule would look like:

Monday:

A1. Drag curl
3 x 8
Tempo contrast (Reps 1-2 & 5-6 = 604 tempo, Reps 3-4 & 7-8 = explosive)
No rest

A2. Cable triceps pressdown
3 x 8
Superslow eccentrics (9 seconds ecc.)
90 seconds rest

B1. Preacher curl
3 x 8
Iso-dynamic contrast (hold a 3 sec. pause on each rep, arms at 90 degrees)
No rest

B2. Nosebreaker
3 x 8
Iso-dynamic contrast hold a 3 sec. pause on each rep, arms at 90 degrees)
90 seconds rest

C1. Reverse barbell curl
3 x 20
Regular lifting
No rest

C2. Lying dumbbell triceps extension
3 x 20
Regular lifting
90 seconds rest

Abs work

Tuesday:

A1. Seated dumbbell press
3 x 5
Regular lifting
No rest

A2. Seated dumbbell lateral raises
3 x 20
Regular lifting
90 seconds rest

B1. Standing barbell press with a reverse grip
3 x 8
Tempo contrast (604/explosive)
No rest

B2. Dumbbell front raises
3 x 10
Iso-dynamic contrast (3 sec. pause at peak contraction)
90 seconds rest

C1. Upright row with the trunk bent forward 45 degrees
3 x 10
Iso-dynamic contrast (3 sec. pause at peak contraction)
No rest

C2. Bent over rear delt raises
3 x 10
Iso-dynamic contrast (3 sec. pause at peak contraction)
90 seconds rest

Thursday:

A. Back squat
5/3/2 wave loading (1 x 5, 1 x 3, 1 x 2, 1 x 5, 1 x 3, 1 x 2)
120-150 sec. rest intervals

B. Deadlift
5/3/2 wave loading (1 x 5, 1 x 3, 1 x 2, 1 x 5, 1 x 3, 1 x 2)
120-150 sec. rest intervals

C. Goodmorning
2 x 20
Regular lifting
90 sec. rest

D. Back extension
2 x 20
Regular lifting
60 sec. rest

Friday:

A. Bench press
5/3/2 wave loading (1 x 5, 1 x 3, 1 x 2, 1 x 5, 1 x 3, 1 x 2)
120-150 sec. rest intervals

B. Push press
5/3/2 wave loading (1 x 5, 1 x 3, 1 x 2, 1 x 5, 1 x 3, 1 x 2)
120-150 sec. rest intervals

C. Incline dumbbell press
3 x 6-8 reps
Regular lifting
90 sec. rest

D. Weighted dips
3 x 6-8 reps
Regular lifting
90 sec. rest

Saturday:

A1. Barbell rowing
3 x 5
Normal lifting
No rest

A2. Decline cable pullover
3 x 10
Superslow eccentrics (9 sec.)
90 sec. rest

B1. Lat pulldown
3 x 10
Iso-dynamic contrast (3 sec. pause at peak contraction)
No rest

B2. Straight-arms pressdown
3 x 20
Regular lifting
90 sec. rest

C. Dumbbell row abdomen on low incline bench
5 x 5
Iso-dynamic contrast (3 sec. pause at peak contraction)
90 sec. rest

D1. Hammer curl
5 x 5
Regular lifting
No rest

D2. Wrist roller
5 x 5 up and down
90sec. rest

97

CT, my question is regarding my right shoulder. Many times when I squat my right shoulder joint hurts. It’s a deep pain. I don’t know if it’s from an old injury that I never know i had or what. The thing is that it’s very difficult to concentrate on my squats while also worrying about when my shoulder is going to start hurting. This doesn’t happen all the time but it does whenever I start going heavier and pulling the bar towards my shoulder blades. Thank you very much CT.

Peace.
k.

98

CT,
While squating tonight i was told that i tend to “slide forward” when im coming out of the hole on my olympic squat. Its not that my trunk goes forward, its more like my weight shifts towards the balls of my feet, but my heels stay on the ground. Is this a flexibility issue or maybe a strength issue such as a weak posterior chain?

When incorporating some of the eccentric and isometric techniques for hypertrophy, as well as regular lifting, in a program how do you determine how much of each one you use in a week. Would it be best to choose one type, lets say isometric methods and use it for a week then switch to eccentric methods for the next week or would it be better to use them for seperate days in the same week just for different bodyparts? With all the different options sometimes i don’t know where to put the regular lifting and how much of it to do.

99

hey CT,
i have 3 questions/concerns:

  1. i hate training right now. overtraining, gambling, bad grades, women, and an extremely stressful job have lead to little training and a 30 pound fat gain in the past few months. after i lift or do cardio my eyes burn and i usually get a sore throat or sick like symptoms. i’m ready to get back into it and would like to finally lose all this fat. what should i do/what precautions should i take?

  2. i prefer to lift in the morning. the gym is empty and you can do jump squats and such without all the stupid looks. what do you recommend for pre-workout nutrition? i usually like to get up and go.

  3. can you tell me about how you got to where you are today? did you do any interning, work experience? do you or any other coaches offer internship positions? i’m studying exercise science and aspire to strength train pro athletes, preferably hockey players.

Merci beaucoup,
Tim

100

CT,
I was wondering what your thoughts about neuro dynamic training are?

How would you reccomend going about incorporating neuro dynamic principles into the traditional westside barbell club split?

After reading much of db hammers neuro dynamic stuff i am eagerly awaiting the updated version of your book