[quote]Robert Monti wrote:
Hey Beast,
What modifications would you make to Westside for someone who doesn’t want to gain any weight (other than controlling the diet, of course)?[/quote]
Elitefts.com sells a booklet called “Training Templates” and three routines might be good in your case (don’t let the names insult you though):
- The out of shape cycle
- The Dave Tate express
- The out of shape, out of time cycle
The titles are not very flattering, but they are designed either to help you reduce bodyweight or to train with minimal assistance work.
CT Thanks for replying to my PM. I sent you a second one with my current stats & a photo to see if you could critic my caloric intake and make suggestions. Just curious if you got the second one ?
BTW I love the eastern european program. In one week I feel stronger and the pumps I am getting in the second workout are tremendous. I am on a hypocaloric diet being just about four weeks out however I feel great doing this program. Any suggestions you could give to me being four weeks out I would really appreciate. My diet is at 2000 kcal and I am weighing 184 with about 6.5%BF. Do you continue to drink shakes in the last month precontest? I am also doing 3 days of low intensity cardio about 40 mins a session. Thanks for all your help.
CT-
Thanks for giving us the oppertunity to pick your brain. Right now I am in the process of changing my deadlift style (from convential to sumo). And I was wondering if I should use the sumo deadlift as an assistance exercise on ME days (off blocks) just to practice the movment so that it is not new to me when I lift in a meet?
Thanks for your help
Will42
I didn’t receive your picture in the pm.
As for shakes, there is no need to cut them until 4 days out. They do contain some sodium so they are no indicated during the last 3 days before the show. But otherwise they wont hurt you. In fact they might even help since they will increase your sodium intake, and you’ll get more of a flushing effect when you cut them 3-4 days out.
One more thing, What is your view on cottage cheese precontest?
[quote]Will42 wrote:
CT-
Thanks for giving us the oppertunity to pick your brain. Right now I am in the process of changing my deadlift style (from convential to sumo). And I was wondering if I should use the sumo deadlift as an assistance exercise on ME days (off blocks) just to practice the movment so that it is not new to me when I lift in a meet?
Thanks for your help
Will42[/quote]
You obviously have to practice it to learn the proper form. If you squat using a wide stance there is no real need to go super heavy all the time though, as the muscles involved will be strong already. I would suggest 5-6 singles from the floor using 80-85% of your max to master proper technique. And doing some rack work on max effort day to get the feel for heavy weights.
[quote]mike hanley wrote:
One more thing, What is your view on cottage cheese precontest? [/quote]
As long as it’s non-fat cottage cheese you could eat it up to 1 week out.
hey lets talk about aminos so how do u load them and do u take them in between meals …what brands do u like. and what does it do for you …thanks
Hi CT,
I failed to catch your attention the last few Prime Times so hopefully I can get this to you this time.
In your superman set program, you recommend high intensity, short-timed mulitple sets for martial arts training. The questions are:
-
Would you recommend the same traning protocol for who training towards a long martial art event e.g. a 3 hours long grading?
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What sort of rest interval should I be using? and,
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What exercises would you recommend for striking arts (e.g. Karate)?
Thanks in advance for answering,
Geek boy
CT
I have done olympic lifitng , regular bodybuilding exercises but never attempted any powerlifting and I am wondering where I should start. I am looking to gain size and strength.What would you suggest for a newbie. Thanks
Christian,
you have a knack for simplifying complicated ideas. could you explain overreaching and supercompensation so a moron like i could understand it?
thanks
Hey CT
In your Mutation Series you talked about doing Extended 5’s. I believe you said that the first set you choose a weight thats good for 5 reps then take 15 seconds and preform as many as you can then take 15 and then repeat.My question is after you do the first group of five do you do the last 2 groups to failure or just upto 5 reps?
Thibs, are you not going to enter the Provencials or whatever? That is a shame you look great.
What do you think of my caloric intake at my current weight & BF%. Would you recommend going lower right now?
[quote]wufwugy wrote:
Christian,
you have a knack for simplifying complicated ideas. could you explain overreaching and supercompensation so a moron like i could understand it?
thanks[/quote]
Overreaching is what could be called “short term overtraining” … in other words it’s putting your body in a transient state of fatigue on purpose. When followed by a period of lowered training volume (volume reduced by around 50% for a week) supercompensation / surcompensation / adaptative reconstruction occurs. This simply means that your body is catching up to the super stress placed on it during the overreaching phase and increase glycogen storage as well as protein accretion.
[quote]sam747 wrote:
Thibs, are you not going to enter the Provencials or whatever? That is a shame you look great.[/quote]
Yeah, thanks … but I just don’t see myself doing 10 more weeks of super strict dieting … I’ve been on a strict diet since November and I was starting to turn into the Grinch!
Plus, my GF is competing at the Canadian champs and I want to support her the best I can and that means me being in a good mood.
[quote]K-Narf wrote:
Hey CT
In your Mutation Series you talked about doing Extended 5’s. I believe you said that the first set you choose a weight thats good for 5 reps then take 15 seconds and preform as many as you can then take 15 and then repeat.My question is after you do the first group of five do you do the last 2 groups to failure or just upto 5 reps?[/quote]
To failure.
What’s the best way or excersises to improve vertical leap? What’s the fastest 40 you’ve seen and how was that 40 obtained if it was one of your client’s? How would you define athletcism and the best way to become “athletic”?
What would you recommend for a football player looking for a workout but doesn’t want a cookie cutter program but wants a specfic program for his needs but doesn’t know how to go about it? thanks
Something I’ve been thinking about for a while. What do an already knowledgable coach like yourself do to increase your knowledge? You already said you were into eccentric training at the moment. So how? My guess would be you go searching for already done research on the subject. But then? You try add one thing at a time to your training, watching to see if it makes a difference?
Sound like that would take a while. Plus what works for you, could be not so great for somebody else. Maybe you do the same with athletes you train? Or do you always give them the full tried and tested programs you have up to date?
And finally what does Tabarnack mean? My two room-mates from France have no idea.