[quote]CoachMike wrote:
CT- I paid by PAYPAL last Thurs for the .pdf . .is it the same wait as books in print ? It comes by e-mail not post right ?
Can you tell I’m a little eager ??
Thanks for replying
Mike 
[/quote]
Mike, the book are sent on a CD … too big for an email. Yours was shipped friday afternoon.
[quote]A. R wrote:
thanx for being here CT,
what do u think of Mag-10 during ur mutation series?? and at what phase would u recommend using it?? or do u think it’s better to save it for a bulking program such as ABBH or OVT ?? thanxx,
[/quote]
I would indeed save Mag-10 for a bulking phase, or a maximum strength phase.
However if your stocks permit it, you an use it while loosing fat to gain a little muscle mass or at least keep what you have.
I recommend a 3 weeks on, 1 week off, 2 weeks on, 3 weeks off schedule.
[quote]Rick Jakubowski wrote:
CT,
First of all, thank you for all the free advice you provide on the forums and your newsletter. Keep crunching out new books and videos, and I will keep purchasing them.
Now for my question. I just purchased the Shoulder Horn, and am wondering what your protocol for its use whould be.
Thanks again,
Rick [/quote]
The shoulder horn is a great tool to strengthen the rotator cuff muscles.
Normally I recommend keeping the reps high, 15-25 reps for 4-6 sets with minimal rest intervals (45 sec.) HALF of the sets performed at the start of an upper body workout where the chest and/or shoulders are involved, and the other half at the end of the workout.
[quote]Overman wrote:
CT, Thanks for your time. What would you recommend for a good warm-up prior to weight training? [/quote]
Before a workout my athletes do mobility drills (dynamic stretching) and agility work.
[quote]CanadianPatriot wrote:
Hi CT,
Sorry just a bodybuilding question.
I’m so pale from these Canadian winters that I’d REALLY like to get some good healthy looking brown color going. Do you advocate the tanning salons, or do you have a longer-term-healthier way to get your nice brown sheen??
[/quote]
I go to the tanning salon 2-3 times per week during the winter and autumn months. Once per week during the spring and take natural sun during the summer.
[quote]JSMaxwell wrote:
Sir,
I am a newbie when it comes to actually doing the work. I’ve done a lot of studying of you guys and have a ton in my brain. Now I just need to do it…
Whenever I try to bring my diet under control, which predictably means upping my protein, fruits, and veggies while cutting down on the white and fluffy junk stuff, my body reacts very badly. I get headaches, a little shaky and light headed. My sinuses go nuts. Have you heard/seen this before? Could this be an allergy thing to the protein?
Thanks for your help.
Jason
[/quote]
I would think that it’s more about your body being carb-dependant. You probably have been eating so much junk in the past, that suddenly giving it all up gives you these symptoms.
Try to consume most of your protein from real food, taking in one shake per day (post workout).
[quote]CanadianPatriot wrote:
Awesome CT, thank you SO much. I really appreciate the time you’re taking to answer.
That makes sense. My only other question (if you have the chance), is how you determined your starting caloric level?
And are you maintaining these numbers every week, or are you gradually dropping your overall caloric intake (while maintaining the same ratios every day)…
[/quote]
I didn’t really used a caloric starting point. I started with establishing my protein and carb intake. Then added the fat. I count micronutrients quantities and ratios, not total calories.
[quote]philco wrote:
CT-
You have written up A LOT of great programs be it in your book, your newsletter or right here at T-Mag…
If you had 16 weeks to get someone as big and strong as possible, which of the programs that you’ve written would you use and in what order?
Thank you for your time.[/quote]
The strategy I now use for developing muscle mass is slightly different than what is actually detailed in my articles. It’s a strategy I’ve developped with my athletes who needed to gain a lot of mass FAST and generally led to a lean mass gain of 12-15lbs over a 12 weeks period (some have gained as much as 30lbs!).
It still uses all the same principles as detailed in my articles, but the application is slightly different.
I might consider writing an article about the system one day, but I can give you a quick run down:
Use a 3 phase cycle, each cycle lasting 9 weeks. At least 2 cycles should be done to get the best results, 3 are even better. So we’re talking 18 weeks possibly 27 weeks. It can work in as little as 15 weeks though.
Phase 1 = High Density Accumulation phase (3 weeks)
Monday: Shoulders
Tuesday: Back
Wednesday: Chest
Thursday: Abs
Friday: Arms
Saturday: Legs
Sunday: Abs
One triple set (pre and post fatigue method) of one isolation movement done using a 604/explosive contrast, one compound movement performed normally and another isolation movement done using a superslow eccentric.
One superset (post fatigue method) of one compound movement done normally and one isolation exercise performed using a 604/explosive tempo contrast
One “finisher” consisting or a very high reps (20-30 reps) of an isolation exercise, a drop set can even be used. Loaded stretching for the worked muscle group follows.
Each set or superset is performed 3 times
Phase 2 = High Frequency Accumulation phase (3 weeks)
Monday: Upper body
Tuesday: Lower body
Wednesday: Upper body
Thursday: Lower body
Friday: Upper body
Saturday: Abs
Sunday: OFF
The basic structure of the workouts are as follow:
UPPER BODY
LOWER BODY
Phase 3a Intensification (2 weeks)
Monday: Whole body
Tuesday: OFF
Wednesday: Whole body
Thursday: OFF
Friday: Whole body
Saturday: Abs
Sunday: OFF
The structure of the workouts is as follow
MONDAY (concentric emphasis)
WEDNESDAY (eccentric emphasis)
FRIDAY (Active recovery)
Phase 3b Unloading (1 week)
Thanks CT . .the consumate professional as always 
Man, I can’t believe the incredible amount of information here. I am going to have to print this out when it’s all done to go over all this great info.
And with that, here’s my last question for ya.
I was just told I’m going to have to teach a sandbag strength training course (100lbs.) for inmates at the county detention center. These guys go hardcore, and to earn their respect, you have to not only workout with them, you have to out do them.
I’m in good enough shape to take them on, but I have to teach 19 classes a week with each class lasting an hour.
Now to the question: How can I maintain my endeavors into competitve O-lifting and my next mma fight coming up without overtraining on this crazy schedule? I’m worn out from just 3 classes for a few days. (I got nervous when the guy whose shift I took this from told me he hadn’t lifted in months because he was so fatigued. It pays an extra $500 a week, so there’s no way I can drop it.)
Thanks again, man. You are such an incredible source of information, I feel privledged to be having this opportunity to pick your brain.
CT,
I can’t say how amazed I’m at the time you took to write about the strength coach business (even though I’m not aspiring to be a strength coach). It just goes to show that you have not forgotten about your early days. It’s really a privilege to have a person as knowledgeable and generous as you. So, hats off to you for answering all types of questions on this thread.
I would like your opinion on what training methodologies might be most beneficial for me to reach my goals. My primary goal is gaining size (structural hypertrophy) but at the same time I want to gain (atleast not compromise) strength and explosive power. I’m not skinny by any means (188 lbs, 5’11).
What do you suggest? Would a bodybuilding pendulum routine be good? Or, a Westside routine with some BB work?
I’ll appreciate your advice.
Overhead Squat Question:
CT –
I’ve been trying to incorporate overhead squats at the end of my squat days in order to help with my snatch and just for general strength and balance purposes. However, I have noticed that I have a marked tendency to roll my weight forward on my toes as I descend - to the point where my heels leave the ground a lot of the time. This is bad form, right? What can I do to correct?
BTW, just to clarify,I use a snatch grip when performing overhead squats.
Thanks in advance.
CT,
This is a geeky question. Tsatsouline has a plan he calls “Grease the Groove” or GTG where a trainee does sets of low reps, around 2-3, throughout the day, using around 80-85% 1RM - obviously well short of failure. I believe the idea here is to build efficiency in the lift so that one becomes stronger in that lift. Is this strength “real?” I believe you once mentioned that too much of this type of training might lead to progress in one particular lift but will actually result in a decrease in overall strength. Would the more optimal method of increasing CNS efficiency be through a method of using maximal weights combined with speed work?
Thanks for your time.
CT I also have a question, but first some praise to you for taking time out of your busy schedule to answer questions thanks.
Do you think running 30 miles a week broken up in to 6 miles a day (completed in the morning) schedule will hinder strength and strength-speed gains? Also add 4 hours of martial arts practice 3 days a week (on none weight training days). I?m using a traditional west side template training 4 days a week.
Some more pertinent info for you: my nutrition is flawless, I sleep 9-10 hours per night, I try to limit stress, and I get a message as often as possible, I also use contrast showers after each training session, in other words my recover ability is optimized.
Just wanted to say thanks very much for the quick and awesome responses Christian.
I think I’m gonna have to print this thread off once you’re done adding all of these gobs of usefull stuff!
Kudos!
Hi CT,
Amazing info, thanks a lot…
I would like to help my brother become a more powerful swimmer, his events are the 50 and 100 meters (around 30 sec and 60 sec respectively) which of your programs would you recommend for him or which guidelines regarding split, volume, methods and especially exercise selection would you recommend him, especially shoulder work, is the off season and he will be swimming 3-4 days a week for about and hour, also what do you think of overhead pressing for swimmers, should they avoid them? It’s really hard to find good info for swimmers since most of the sports are lower body based.
Once again thank you for your time and help.
Hi Christian when I see the numbers of questions asked it seems that you are a popular guy around here, so if you would find the time to answer to my question I would greatly appreciate it.
I have read the articles about pendulum bodybuilding and pendulum powertraining, but I’m most interested in the athletic pendulum article. I can’t seem to find it though, is it published yet and if so where?
Also can you give me a sample of what you would do in a strenth speed week?
Your new approach to mass gains looks very interesting. i have a few questions just to make sure i understand everything. during phase two, are you doing 3 sets per exercise? (3 sets vertical pulling, 3 sets vertical rowing, etc.) and how many sets are you doing in phase 3a? i haven’t had time to search the site regarding the 604/explosive contrast. is this mentioned elsewhere on the site?
thanks for your time!
climbon
[quote]JOERI wrote:
Hi Christian when I see the numbers of questions asked it seems that you are a popular guy around here, so if you would find the time to answer to my question I would greatly appreciate it.
I have read the articles about pendulum bodybuilding and pendulum powertraining, but I’m most interested in the athletic pendulum article. I can’t seem to find it though, is it published yet and if so where?
Also can you give me a sample of what you would do in a strenth speed week?
[/quote]
The athletic pendulum article should be out soon. I sent it monday to TC.
[quote]climbon wrote:
during phase two, are you doing 3 sets per exercise? (3 sets vertical pulling, 3 sets vertical rowing, etc.)
[/quote]
Yes, that’s what I mean, 6 total sets per muscle group. If you do 2 exercises for a muscle group you perform 3 sets of each.
If you perform only one exercise for a specific group of muscle then perform 6 sets.
[quote]climbon wrote:
and how many sets are you doing in phase 3a?
[/quote]
I like to use a wave loading pattern
Mostly I use 6/4/2 waves (1 x 6, 1 x 4, 1 x 2, 1 x 6, 1 x 4, 1 x 2)
[quote]climbon wrote:
i haven’t had time to search the site regarding the 604/explosive contrast. is this mentioned elsewhere on the site?
[/quote]
MANY of my more recent articles explain this technique. Specificially look for Violent Variations part III