I’ve ran all of the free 'Best Damn…" programs on TNation. I’ve even bought the two available programs for natty’s, although due to full-time grad school and part-time work I don’t have time to run those programs at the moment.
I would do the Best Damn High Volume program again but while I got good growth in my chest and back, my quads and arms didn’t grow quite as well.
So my question is this: Which of the Thib Army programs are written for non-enhanced (natural) lifters? Also, what is your program recommendation for bringing up the arms and legs?
Here’s a link to an old program he wrote for T-Nation that I’ve been meaning to try at some point that’s been shared here before, but I think might be what you’re looking for, as it even includes some specialization Training.
It’s not feasible for me to do as many sessions as the Best Natural Lifter ones ask for, but EOD (Every Other Day - 3 or 4 days a week) training works a treat if you can do longer sessions less frequently.
The beauty of it is there are lots of ways to do it. I’ve evolved a loose-Hatfield Split over time but the Whole Body suggestions there are a wonderful place to start.
I do not write any programs specifically with the enhanced lifter in mind. At least not when it comes to programs that I sell or publish as articles.
The downside of the “Best damn…” series is that it made people believe that super-low volume and high frequency was the only way a natural should train and that any other approach will only work for enhanced lifters. The title, just like any other article with a similar title, is selected to get the reader excited which can be necessary when presenting a concept that, while very effective, is so outside the norm that people need a little extra push to believe in it.
Thanks @Christian_Thibaudeau . The “Best Damn” articles and programs made me look at training a different way and opened the doors to tempo work, intensity methods, frequency, cortisol and training, and high volume that actually put muscle on me. It also reinforced an old belief of mine that many of the “You’ll gain 20 lbs of muscle with this program” articles were geared towards enhanced lifters. So I feel adrift in an ocean of information I’m unsure of, much of which I fear is information for enhanced lifters or the very genetically gifted. Which is why I was curious about your programs on the Thib Army website.
I want to apologize if my question seemed accusatory or just a faux pas. I genuinely appreciate the information in your articles, as well as the programs you’ve put together.
Thanks! I appreciate the article and information. Have you tried the “…Best Damn High Volume…” workout? It’s 4 days a week. I just finished it and even with work and school found it to be very reasonable.
I endorse this. I did Best Damn High Volume a few years ago, trained three days a week, and enjoyed it. The individual sessions could get long when the set count reached seven in the third block, but it was a good program for me at the time.
@TrainForPain thanks for the reply. There is less constraint on time than there is on the number of days I can train. I could, theoretically, lift for 2+ hours a day for up to 4 days a week. However my girlfriend may stop talking to me if I did that.
What I’m really trying to find is a program that has worked as well as CT’s other programs (for me). I have been lifting for almost two decades now (sprinkled in there were long stretches of competing in weight restricted sports) and I find the workouts I write for myself tend to result in very little muscle gains. However, CT’s “Best Damn” articles have been a key to some actual progress. So I’m just looking for something of CT’s that I can continue with that’s geared towards natty’s with 4 sessions a week.
I haven’t tried the Best Damn High Volume workout, but I read the article about it a while back and again just now. Clearly it’s an excellent choice. I feel the last line in that article is always something to keep in mind.
There will always be more than one way to skin a cat. It’s just a matter of finding out which one works best for you.
I do an EOD routine right now but pairing Squat pattern/bench pattern and Hinge pattern/OHP on different days. Basic 4 sets triple progression (4-6, 6-8, 8-10) on each of the main lifts once a week and then 3 sets with a less demanding similar movement pattern later in the week. Switch my rep range up when the intensity has been too high on consecutive weeks to the point i can’t add reps. Getting smashing results right now, even when having to occasionally skip a day. What I do altogether is likely far from perfect and I know it won’t work forever, but right now I’m enjoying it and making consistent progress so I consider it perfect for me.
When I read the referenced EOD article and the comments in it about beta receptors I had some questions. I personally have no problem training at 90% of my maximum, I have no problem training with more volume and 70-80% of my maximum. I don’t feel very tired or exhausted. Yesterday, for example, I did over 10,000 kg. /22000 lbs/ volume with weights for 8-12 reps and I feel generally great today. The training was mostly on machines, but I like that more at the moment. The problem is that I take high blood pressure medication, one of which is a beta blocker. I read that these drugs block the release of adrenaline and affect many other things in the body. My question is, does blocking beta receptors create an obstacle to optimal strength development and muscle building? I won’t stop working out but just asking if anyone knows. The question is also addressed to the Coach.
Such a good question, and so many things to consider when applying the answer to this question. Firstly, I’m not a research scientist. Secondly, I couldn’t find any meta-analysis on this. Lastly, what I found were articles from the 80’s. They mostly agreed there was a metabolic effect but not necessarily related to skeletal muscle hypertrophy.
Yes, there are many questions. For example, these drugs keep the heart rate lower. For this reason, I avoid workouts that get the heart rate up a lot. Because your body should naturally respond by increasing your heart rate. But external interference creates an obstacle for this to happen. From what I’ve read you’ll just get tired sooner. But whether it will lead to other negative consequences, I don’t know. Basically, I have never had a high heart rate, despite high blood pressure, and maybe I was prescribed this drug preventively, which lowers both the pressure and the heart rate. At the moment it varies around 60-65 beats per minute. For example, if I do a Bench Press for 8-10 repetitions with AMRAP, it is about 90-100 beats per minute. And if I train 3x3, 5x3, even 8x3 at 90-92% of my max with one minute rest, my heart rate barely moves above 90. I don’t feel any fatigue anywhere in my body, other than the exhaustion. I have no shortness of breath or palpitations. Only when SQ or DL with a weight for 10 or more repetitions does the heart rate rise more. But I haven’t felt sick or dizzy.
@deyan There are a lot of conditions beta blockers are prescribed for, including rate or conduction abnormalities, blood pressure adjunct therapy, situations involving heart failure, and even sometimes I’ve worked with doctors who will prescribe it for situations of acute stress or anxiety where a benzodiazepine might hinder performance.
That being said I still didn’t find any research on beta-blockers and skeletal muscle hypertrophy specifically. Generally the research I read discussed the metabolic effect of beta-blockers and their relation to the use of glucose vs. fatty acids.
All of this is to say that it’s most likely that whatever reason you are on the beta block is by far more important to health and longevity than any negative effect it may have on skeletal muscle hypertrophy. So in the end it’s probably something to get comfortable with. If you still have concerns definitely bring this up with your physician.
@Christian_Thibaudeau I bought the big gunz bro program with the legs add-on. After reading through I had two questions. Firstly, do you have a specific recommendation as to what day is best to add the extra leg work? My initial thought was to vary what day it’s put on depending on my leg recovery. Secondly, what are your thoughts on using a smith machine for the Zercher squats? I have difficulty with front loading my squats due to past injuries to my back and mobility. What are suitable alternatives to the zercher squat other than a front squat? IS the smith machine an acceptable stand-in?
Well, I don’t like the Smith machine for squats in general, but for the Zercher it’s even worse because when the bar is in the crux of the elbows you can’t rotate the bar to unhook it.
As for substitutes, it’s kinda hard to get all the benefits of a Zercher with another exercise. A possible alternative is a Goblet squat or a landmine squat if you are too strong for a Goblet squat. Otherwise, a back squat with the hanging band technique (hanging 25lbs plates in 1" thick resistance bands on each side, plus the weight) which will increase core activity, kinda like in a Zercher.
Thanks @Christian_Thibaudeau. I’ll stick to the regular Zecher squat and adjust the weight so I don’t aggravate my previous back injury.
A few more questions for you. What are your thoughts on performing the squat movements in the Big Gunz Bro program with extra heel elevation? I’m interested in maximizing my quad growth and engagement. I should note I also purchased the legs add on and will be running it concurrently.
Lastly, I tend to get pain in my brachioradialis tendon in my right arm when doing rope bicep curls. To a lesser degree I also get them doing dumbbell hammer curls with both moderate and heavy weight. My left arm seems largely unaffected by these movements. Is there something I’m likely doing wrong when performing this movement?