Let’s get it on!
What’s the best way to control the damage of consuming 10,000 calories in one meal?
I just posted to you on the forum with your girls pics and I was wondering if you could read it and get back to me . It would be crazy to rewrite it in this forum. Thanks CT
After aggrevating an old hip flexor injury I’m going to start squatting again soon. I’ve been working on hip mobility/flexability but am not sure how to get back into the swing of things.
I originally tore my hip flexor on a squat warm up set so I’m really gun shy about doing squats whenever I have tightness in the area otherwise I would of started up again much earlier.
I’m looking for an idea of set/reps/intensity that would be best to relearn/regain the strength I had previously.
I’ve recently seen a lot of debate on other forums about knee positioning in the squat and the ensuing sheering forces. I was curious what your take on full squatting with knees traveling past the toes, while keeping the center of gravity on the middle or rear of the foot, and it’s effects on knee health? (assuming flexibility is in order)
-Dan
I was wondering if you incorporate cluster training in a hypertrophy routine. In how many lifts would you use clusters without frying the CNS.
[quote]nArKeD wrote:
What’s the best way to control the damage of consuming 10,000 calories in one meal?[/quote]
Not consuming 10,000 calories in one meal!
Seriously, it’s like asking how to control the damage from hitting a brick wall while driving at 100 mph! If you overconsume by a few hundred calories, or even 1 or 2k there are ways to avoid a negative impact… but 10 000kcals … man that’s a ton of food!!! Considering that a pound of fat is around 3000-3600kcals.
The best thing to do is to be super strict with your diet for at least 7-10 days afterwards… super strict doesn’t mean cutting calories too much, but returning to your regular caloric intake but consuming only clean food.
You could also increase activity level slightly over the next 5-7 days. But don’t overdo it. You cannot correct your mistake in 1 day, so don’t try to do it. Take you pill and accept that it will take 7-10 days of effort to get back to where you were.
[quote]StrikeT wrote:
I was wondering if you incorporate cluster training in a hypertrophy routine. In how many lifts would you use clusters without frying the CNS. [/quote]
I only use it with advanced trainees and only for 1 exercise per training session. Normally I’ll use 20-30 lifts.
[quote]JNeves wrote:
After aggrevating an old hip flexor injury I’m going to start squatting again soon. I’ve been working on hip mobility/flexability but am not sure how to get back into the swing of things.
I originally tore my hip flexor on a squat warm up set so I’m really gun shy about doing squats whenever I have tightness in the area otherwise I would of started up again much earlier.
I’m looking for an idea of set/reps/intensity that would be best to relearn/regain the strength I had previously. [/quote]
When returning to strength training, or in your case starting to train the lower body again, loads of 60% are sufficient for the first 3-4 weeks. So keep the reps relatively high (12-15) and the eccentric tempo (lowering) slow (around 5-6 seconds).
[quote]mike hanley wrote:
I just posted to you on the forum with your girls pics and I was wondering if you could read it and get back to me . It would be crazy to rewrite it in this forum. Thanks CT[/quote]
Which thread is that?
Hey CT I am under 2 weeks away from a show and I want to eat sooo bad. Anyway I did three weeks of the eastern european and now I am in week two of OVT. I used OVT last year and loved it however I changed it to what I read somewhere in which the first two sets are straight sets with no superset and the last three are supersetted. I look good and I feel it was arebounding effect from the eastern european. I was wondering if I should train OVT next week(last week) before show or what is the best way to train last week. I am taking in only about 100grams at most of carbs a day. Should I stay low rep? I would like to get a bit more water out of my system. I would love your input.
[Moderator’s Note - This is the post from the other forum referred to previously]
CT what % of 1RM and set rep scheme should one aim for when doing barbell bench throws?
Also CT after this show I am going to change it up a bit and start a westside type of routine I was wondering what you thought of this routine I worked out with the help of another strength coach? I would love your input on this program. Thanks so much
Day 1 ME Upper:
A. Floor Press- work up to max set of 3-5 reps(for now)
B. Incline DB BP- 3-4 sets of 6-10 reps
C. 1 Arm Barbell Row-4 sets of 10-15 reps
D. Seated DB Power cleans- 2-3 sets of 12-15 reps
E Weighted Ab work- 3-4 sets of 8-15 reps
Day 2 ME Lower:
A. Trap Bar Deads-work up to max set of 3-5 reps(for now)
Speed deads with regular bar 6-8 sets of 1 rep 60-70%
Bar speed is the key to this exercise.
B. Barbell Reverse Lunge w/front foot elevated-3-4 sets of 8-15 reps
C. Good Mornings-3-4 sets of 6-10 reps
D. Grip/Forearm Work-3 sets
Day 3 Max Rep Upper
Speed Bench 8x3 use bands/ chains or straight weight
A . Suspended Ring Push ups- 3 work sets of max reps w/60 rest b/t
B. Skulls Crushers w/ Chains or Band Pushdowns - 3-4 sets of 5-10reps
C. Ring Chin Ups-4 sets of 8-12 reps
D. Kettlebell Side Press-3 sets of 10-15 reps
E. 1 Arm Barbell Curl-3 sets of 8-10 reps
Day 4 GPP/Lower
Speed Box squats 10 sets of 2 60-70%
Bar speed is Key not the percentage.
A. Kettlebell Snatch-5 sets of max reps
B. Kettlebell Front Squat- NOT SURE
C. 1 Legged Deads w/ Kb or Db-NOT SURE
D. Kettlebell Windmill- 5 sets of 5 each side
E. Farmers Walk - 5 sets of max walk
Do you prefer split routines over full body workouts for bodybouilding purposes?
Which one of your programs would you recommend for someone me who has been doing full body routines for a while? I seek maximum hypertrophy, but want to keep my strength.
Keep in mind that I seem to respond to lower reps well.
Thanks for replying last week mate, your input is a great help.
At least i was doing something similar to your reply.
Mon,Tues,Weds,Thurs
Incline Bench,Pec deck,Squats,Weighted Dips,Machine Back Row.
6x3 Dynamic 60%,Acts as my warm up
5x1 90-95% max
This done 7.00am 4x aweek before all normal boxing training. Which is done six hours later. I have been doing this for two months and i am quite pleased with the results. I have been adding 2.5kg to each movement every week, and have still not slowed down. When putting together this plan i was heavily influenced by your “Different Destinations” article.It just felt so right.Do you think i should change this routine in anyway to improve it? Like maybe do my dynamic work at night?Your help is most welcome sir!
[quote]mike hanley wrote:
Hey CT I am under 2 weeks away from a show and I want to eat sooo bad. Anyway I did three weeks of the eastern european and now I am in week two of OVT. I used OVT last year and loved it however I changed it to what I read somewhere in which the first two sets are straight sets with no superset and the last three are supersetted. I look good and I feel it was arebounding effect from the eastern european. I was wondering if I should train OVT next week(last week) before show or what is the best way to train last week. I am taking in only about 100grams at most of carbs a day. Should I stay low rep? I would like to get a bit more water out of my system. I would love your input.
[Moderator’s Note - This is the post from the other forum referred to previously][/quote]
The last week should look like this … this is non-conventional as far as bodybuilding is concerned, but is based on much more science. It will work better than whatever strategy used by drug enhanced bodybuilders…
Assuming a Saturday show…
Monday and Tuesday
Training
- Whole body straining
- High reps (15-20)
- Superset antagonist muscle groups
- 1 exercise per muscle group
- 3-5 supersets
- Interval cardio
Nutrition
- Very low carbs (50-75g)
- Very low calories
- Moderate proteins (250-275g)
- Small amounts of good fats
- Use only “solid food” … I recommend chicken
- Use extra salt with your meals
- Consume around 2 gallons of water
- The objective of these days is to immediately deplete your glycogen stores.
Wednesday
Training
- No weight training
- Perform two low-intensity cardio sessions (30-45 min. threadmill, 3.0-3.2mph, 12-15 degrees incline)
Nutrition
- Same as Monday and Tuesday
Thursday
Training
- Perform your lifting session in the PM, preferably around 6-7PM.
- Whole body training
- Use relatively heavy weights (6-8 reps)
- 1 exercise per muscle group
- No supersetting
- Interval cardio session
Nutrition
-
Ingest 0g of carbs from morning up to post-workout
-
Only take 2 meals before your workout … each made up of 150-200g of fish with extra salt NOTHING ELSE
-
Right after your workout ingest one humongous carb loading meal … ANYTHING GOES!!! (but only for that one meal)… it should have around 300g of carbs.
-
2-3 hours after that loading meal ingest another carbs meal (around 100-150g) … but this time only clean carbs (oatmeal, sweet potatoes, yams, etc.)
-
DRINK A LOT OF WATER (you’ll need it to store the carbs in your muscles).
*** YOU WILL LOOK LIKE HELL AT THE END OF THE DAY … bloated, holding a ton of water, etc. Don’t worry about that.
Friday
- No training
Nutrition
-
Three meals from morning to noon (7am, 10am, noon) … each should have around 50-75g of clean carbs.
-
Only drink around 1liter of water from morning up to 4PM
-
NO CARBS PAST NOON
-
Stop drinking at 4PM
-
Take some herbal diuretics (Shredded by SAN, Taraxatone by Cytodine are good example) at noon, 4PM, 8PM and before bed
-
If possible (if you haven’t gotten painted yet) take a 30 minutes epsom salt HOT bath (use 400g of salt and the water should be as hot as you can stand) anytime past 4PM will do, but the later the better. However if you take a soak around 5-6PM you can get 1-2 coats of pro tan afterwards.
Saturday
-
Go by how you look… if you look flat ingest 50-100g of carbs at breakfast if you look good, skip the carbs.
-
Take another dose of herbal diuretics
-
No water until the show.
How would you structure an entire year’s worth of training? Would you simply alternate accumulation and intensification months, or something else entirely? I know you can only provide a vague answer since you don’t know my training experience or goals, but a vague answer is all I’m really looking for here.
I’ve asked a couple of the other Prime Timers this question, but I wanted to be sure and get your opinion as well.
Thanks.
[quote]bigpump23 wrote:
CT what % of 1RM and set rep scheme should one aim for when doing barbell bench throws?[/quote]
First of all you should always do these in a Smith machine…
Use 20-30% of your bench 1RM, normally for sets of 3-5 reps
[quote]StrikeT wrote:
Do you prefer split routines over full body workouts for bodybouilding purposes?
Which one of your programs would you recommend for someone me who has been doing full body routines for a while? I seek maximum hypertrophy, but want to keep my strength.
Keep in mind that I seem to respond to lower reps well.[/quote]
Hey I know I am not CT but his OVT program or eastern european training would probably work really well. Hope this helps
[quote]nArKeD wrote:
What’s the best way to control the damage of consuming 10,000 calories in one meal?[/quote]
Can I ask what the hell did you eat? Maybe it would be quicker to ask you what you didn’t eat?