[quote]joseway1979 wrote:
Coach,
I’m 4 days off completing, Poliquin’s super accumulation program and not sure what the hell is going on.
First off, I’ve taken 2 weeks off work to do it and added the original peri workout strategy, replacing the finibar and SWF with 30g Casein Hyd and 15g Leucine.
I do the program on my own so I will be the first to admit that on the squats I might do 5 reps when I could probably struggle a sixth one out. I have never trained more that 5 days a week ever and my PR for front squat was 1 set of 3 at 60Kg (I’m obviously not the biggest guy here).
I’m just finding that with each session I’m actually getting stronger, I did 5 sets of 5-7 reps with 85Kg in a frigging week! A couple of the other exercises have gone up quite a bit also.
I just want to know what you think it might be, I’m thinking that I’m getting used to the mechanics of the exercises, since I’m doing them all the time, but 25Kg in a week is insane, for me at least.
Also, what do I do when I finish the program. I feel like shit during and post workout, but the next day I’m ready to go again. Should I carry on another week?
Thanks for any input and your time[/quote]
The fact that you took 3 weeks off before doing the program and that you are using the protocol tells me that you are not likely to ‘overtrain on purpose’ with this program. In other words you were so well rested at the beginning that it is much harder to put your body into a state of transient overtraining. Add to that fact that the protocol increases your capacity to recover from training… you could very well be training well within your capacities to recover. And THE MORE YOU TRAIN WITHOUT EXCEEDING YOUR CAPACITIES TO RECOVER THE MORE YOU’LL PROGRESS.
There’s also the fact that your starting strength level was very low. I train a 47 years old women of 124lbs who can full front squat more than 60kg. So yeah, the rapid strength gains are mostly neural adaptation.
I’d do it for another week. Then simply go back to regular training.
I just read one of your old articles called “pec isolation, big shoulders”.
In it you state that to widen your shoulders you used the push press and feel that it is “the best shoulder exercise”
I am new to the push press and want to incorporate it, but my research on it has me confused.
Which technique is best for hypertrophy? I.e. Bringing the bar all the way down to the clavicle or just to the nose, or not pushing the head thru at the top or not.
Whats your advice?
I just finished my last workout of Beast Building! I’m planning on maxing out on the deadlift next week. Should I max out when my pre workout long jump is 95% of the baseline or 100% (perhaps even more?).
I just finished my last workout of Beast Building! I’m planning on maxing out on the deadlift next week. Should I max out when my pre workout long jump is 95% of the baseline or 100% (perhaps even more?).
hello coach.i want to ask you if beta alanine with creatine is good choice for a pre workout suplemantion(with 5g bcaa)for an olympic lifter?when you post your current training with the olympic lifts?i think is very useful for anyone in forum who is training for olympic lifting to learn your method about olympic lifting.
coach hello again.i have 18% bodyfat.i eat evey day 200 gr salmon(or another fish rich in fish oils) and 30-40 grams walnunts.how much extra fish oil caps should i take?
I recently finished a training cycle for the box squat(at or slightly below parallel) using ramping and max force at 3reps. I have switched to free squats and am going convincingly below parallel. Those initial couple inches become a grind at a weight far below what I was using on the box due to depth and weak quads, but when I am able to activate my hips/glutes at parallel I am extremely fast.Squats have all been done at shoulder width stance. When do I end my set within the parameters of max force?
CT, what would you say is the most beneficial time to pulse with MAG-10? I would think it would be first thing in the morning (especially if you pulsed before bed the night before). Would a mid-day pulse be as effective as a 60min pwo pulse?
I apologize if this has been answered already, but I’ve looked through the forums and haven’t been able to find a straight answer…
Is the Force Spectrum Ramping method (ramping with sets of 3 to MFP) sufficient to induce radical hypertrophy, or should it be followed by a more bodybuilding-oriented approach (5 x 5, for example) to take full advantage of the CNS activation? It’s a bit unclear to me whether the ramping method is simply for nervous system potentiation or if it, in itself, induces radical hypertrophy also.
Thanks for sharing your knowledge, it’s been invaluable to all of us.
Curious about this - when I go to heavy weights (I understand this is a relative term) and train in 2-3 rep range, my upper abs tend to stick out a bit giving me more of a barrel chested look, I’m guessing this is from too much Valsalva and core supporting heavy squats/DL?
hey Thib. sorry if you answered this question before but i just ordered some fat gripz, do you recommend em for all movement. even pulls, rows and such.
[quote]toots27mkc wrote:
How do you recommend one breathes during a deadstop rep?[/quote]
Through the mouth, or nose… depending on which one you are the most comfortable with.
Seriously, if there is one area of training that I never paid any attention to, this is it. Take two deep breath as you reset to lift the bar I guess.[/quote]
I have to say I like ‘power breathing’. Read ‘The Naked Warrior’ to learn it…
[quote]sam21 wrote:
coach hello again.i have 18% bodyfat.i eat evey day 200 gr salmon(or another fish rich in fish oils) and 30-40 grams walnunts.how much extra fish oil caps should i take?[/quote]
i ask this question because i want to learn how many grams of fish oil shall i take for lose bodyfat(i am looking back in a past thread that you wrote that for losing bodyfat should take 1 gram fish oil for every kgr of bodyfat.if i eat rich food in fish oils how many extra caps should i take?)
Thib I think the basis of I-BBuilder after reading and viewing the video clip follows the premise of Westside BBell training - not saying you copied, but saying having trained Westside style for years and previously training for Powerlifting - you train for explosiveness and you ramp up to a max single on ME day.
That being said, I am wondering why you are not using bands for tension to increase explosiveness - in my experience, using bands overtime helps you learn to explode like a rocket…say for Bench for example.
In fact I would even suggest that you begin your ramp up say for Bench with the first few feel sets with bands and you trick your body to fire explosively against the bands and then remove the bands as you approach your max weight sets.
I am an athlete for 13 years, and now an actor and a model. I need to focus on bringing my weak bodyparts… They are triceps and forearms … And even though they look good, I am looking for more shoulder mass for acting…
Is it possible to speciliaze shoulders, triceps and forearms at the same time?? What would be a good way to speciliaze on all of them over a 6-week period???
I am an athlete for 13 years, and now an actor and a model. I need to focus on bringing my weak bodyparts… They are triceps and forearms … And even though they look good, I am looking for more shoulder mass for acting…
Is it possible to speciliaze shoulders, triceps and forearms at the same time?? What would be a good way to speciliaze on all of them over a 6-week period???
thanks[/quote]
Shoulders and triceps go well together as the triceps are involved in all pressing movements (including the various types of shoulder presses) and forearm work can always be thrown in there as it has a low impact on your overall recovery capacity.
I would have 3 weekly workouts where you train shoulders and triceps (on the same day). Then 2 other workouts where the rest of the body is trained (plus forearms at the end of both of these days). IMPORTANT: when you are doing a spec program for 2 body parts, the other ones need to be training using a lowered volume of work to avoid impairing your capacity to recover and progress from the spec work.
In the case of a shoulders and triceps spec, you should be especially careful and reduce your chest work significantly as most chest exercises also involve the shoulders and triceps.
Just to make sure not to do too much you could use this split:
DAY 1. Shoulders - Triceps - 1 chest exercise
DAY 2. Legs - abs - forearms
DAY 3. Shoulders - Triceps
DAY 4. OFF
DAY 5. Back - biceps - forearms
DAY 6. Shoulders - Triceps - 1 chest exercise
DAY 7. OFF
[quote]baldadonis2002 wrote:
Thib I think the basis of I-BBuilder after reading and viewing the video clip follows the premise of Westside BBell training - not saying you copied, but saying having trained Westside style for years and previously training for Powerlifting - you train for explosiveness and you ramp up to a max single on ME day.
That being said, I am wondering why you are not using bands for tension to increase explosiveness - in my experience, using bands overtime helps you learn to explode like a rocket…say for Bench for example.
In fact I would even suggest that you begin your ramp up say for Bench with the first few feel sets with bands and you trick your body to fire explosively against the bands and then remove the bands as you approach your max weight sets.
Or perhaps even cycle bands in and out.
Curious on your thoughts of my post.
Bald[/quote]
You are somewhat correct. The explosive lifting part I got from my background of training for football then olympic lifting (also ramped up while competiting in olympic lifting). When I stopped training for olympic lifting I switched to powerlifting-type training and naturally gravited toward a Westside Style simply because it relied on the same principles I’ve used for years when training for olympic lifting (Louie himself said that he took most of his ideas from Soviet olympic lifters) so it appealed to me.
I always ramped up. And for most of my training career I trained alongside olympic lifters, powerlifters and strongman competitors… who all ramped. So it has always been how I trained. See my post ‘‘Leaning on the shoulders of giants’’ for more info on that.
I personally use bands a lot in my own training, as well as weight releasers and sometimes chains. But I believe that these tools should only be used by relatively advanced athletes. I’ve seen a lot of lifters who are not even able to do one explosive rep with 50% of their max without bands include all the advanced methods in their sessions. This is just dumb IMHO. Each advanced method is like a school grade: before you move on to the next grade, you have to pass the one you are at right now.
[quote]sam21 wrote:
coach hello again.i have 18% bodyfat.i eat evey day 200 gr salmon(or another fish rich in fish oils) and 30-40 grams walnunts.how much extra fish oil caps should i take?[/quote]
i ask this question because i want to learn how many grams of fish oil shall i take for lose bodyfat(i am looking back in a past thread that you wrote that for losing bodyfat should take 1 gram fish oil for every kgr of bodyfat.if i eat rich food in fish oils how many extra caps should i take?)
[/quote]
is it possible adapt this method, with your current view? If so, what changes do you recommend to do extended drop sets?
Extended drop: Start with the prescribed number of reps to failure, rest 10-15 seconds, perform a few more to
failure, drop the weight by around 25% and continue to perform reps to failure, rest 10-15 seconds, perform a
few more reps to failure, drop the weight by 25% and continue to perform reps to failure, rest 10-15 seconds
and perform a few more reps