New(est) Training Questions

Training
41

[quote]Christian Thibaudeau wrote:
james28 wrote:
CT, I use to follow a full body routine for many years sometimes training legs 5 times a week because of this my legs have grown more than my upper body. To fix this my plan was to change to a 5 day split with two push/pull and one leg day.

Push:chest,shoulders, and triceps
Pull:Back, Traps, and Biceps
Legs:Quads, Hams, and calves

My question is would it be better to exercise each bodypart equally on the push and pull or concentrate on one body part more on one day?

I know that situation very well. When I was competing in olympic lifting we used to squat 6 days a week.

As for the amount of volume for each muscle group, look at it this way… all compound exercises for chest also work the shoulders and triceps… pressing movements for the shoulders also work the triceps… all compound exercises for back work the biceps… the traps also get hit by a lot of back, shoulders and some lower body (deadlift) exercises.

I put the muscles in order of which needs the highest direct workload (not including the lower body) considering what I just mentionned:

Back
Chest
Shoulders
Biceps
Triceps
Traps*
Forearms*

  • Not everybody actually needs to train these muscles directly.

Obviously this list can be different IF you suffer from a muscle imbalance with one muscle group needing more attention.

When training more than one muscle group per session I normally suggest not going above 6-7 total exercises.

So a session breakdown could look like:

PUSH
Chest - 3 exercises
Shoulders - 2 exercises
Triceps - 1-2 exercises

PULL
Back - 4 exercises
Biceps - 2 exercises
Traps - 0-1 exercises

LEGS
Quads - 2-3 exercises
Hams - 2-3 exercises
Calves - 1 exercise[/quote]

Thanks CT. One more question because I will be hitting upper body twice, my week will most likely be:

Mon:Push
Tues:Pull
Wed:Off
Thur:Push
Fri:Pull
Sat:Legs

Would you still recommend a ramping style? I like to stay in the 6-8 rep range so am not sure if this will be too taxing, especially on the larger groups like chest and back.

42

[quote]Christian Thibaudeau wrote:
acelement wrote:
How do you use your ANACONDA protocol for cutting?

For example, with the workout for War Room Strategies for Fat Loss, you got 2 strength and 2 complex/lactic days. Are you going to use the full protocol for the complex/lactic workout days as well? My guess is no…

You COULD keep the protocol as it is BUT cut out ALL carbs for the rest of the day and lose fat. I’ve done it myself.

But to maximize fat loss as fast as possible and preserve (or even gain) muscle I would use the full protocol minus the FINiBARs on lactate inducing days and keep 1-2 bars on the strength days.[/quote]

With the latest choices of supplements, what would you now recommend as being the best cutting stack for a hardcore, nose-dive sort of fat loss effort? I could see Surge Workout Fuel and Surge Recovery to be the best choices to maintain energy and to take advantage of the anabolic training window as well as can be expected, but I don’t how to compare it to using ANACONDA and MAG-10. I know the ANACONDA Protocol is intended for those wanting to focus on hypertrophy, but I’m not planning on that sort of phase for some time and I’d like to have a sound plan taking advantage of the best stack. Thanks.

43

[quote]bino wrote:
Christian Thibaudeau wrote:
acelement wrote:
How do you use your ANACONDA protocol for cutting?

For example, with the workout for War Room Strategies for Fat Loss, you got 2 strength and 2 complex/lactic days. Are you going to use the full protocol for the complex/lactic workout days as well? My guess is no…

You COULD keep the protocol as it is BUT cut out ALL carbs for the rest of the day and lose fat. I’ve done it myself.

But to maximize fat loss as fast as possible and preserve (or even gain) muscle I would use the full protocol minus the FINiBARs on lactate inducing days and keep 1-2 bars on the strength days.

With the latest choices of supplements, what would you now recommend as being the best cutting stack for a hardcore, nose-dive sort of fat loss effort? I could see Surge Workout Fuel and Surge Recovery to be the best choices to maintain energy and to take advantage of the anabolic training window as well as can be expected, but I don’t how to compare it to using ANACONDA and MAG-10. I know the ANACONDA Protocol is intended for those wanting to focus on hypertrophy, but I’m not planning on that sort of phase for some time and I’d like to have a sound plan taking advantage of the best stack. Thanks.[/quote]

A combo of ANACONDA and MAG-10 would be much better than Surge Workout Fuel and Surge Recovery for that purpose. Depending on how well you are responding to carbs I might also add one FINiBAR prior to the session.

44

Thibs -

More of a question on the Anaconda protocol as it applies to different training cycles. I train for strength and currently am working my way through a block periodization model for raw powerlifting. My next three week block is a hybrid accumulation/intensification block meant to bridge the initial accumulation block to the following intensification block. Intensity will range from 70-80% with volume ranging from 10-20 total reps for the main movements of each session (the big three, naturally).

The intensification block will focus mostly on various barbell movements and less machine/cable/dumbbell work, whereas the accumulation block will have less emphasis on the barbell movements and more on the other types of exercises. I am curious as to where you think the Anaconda protocol would be most beneficial for a strength athlete: the higher volume, lower intensity accumulation block, or the moderate volume & moderate intensity intensification block?

Thanks,
X1822

45

Thib,

When training weighted pull-ups do you also favour the rapid turnaround technique ? Or cluster reps from dead hang have their place as well ?

46

[quote]Christian Thibaudeau wrote:
bino wrote:
Christian Thibaudeau wrote:
acelement wrote:
How do you use your ANACONDA protocol for cutting?

For example, with the workout for War Room Strategies for Fat Loss, you got 2 strength and 2 complex/lactic days. Are you going to use the full protocol for the complex/lactic workout days as well? My guess is no…

You COULD keep the protocol as it is BUT cut out ALL carbs for the rest of the day and lose fat. I’ve done it myself.

But to maximize fat loss as fast as possible and preserve (or even gain) muscle I would use the full protocol minus the FINiBARs on lactate inducing days and keep 1-2 bars on the strength days.

With the latest choices of supplements, what would you now recommend as being the best cutting stack for a hardcore, nose-dive sort of fat loss effort? I could see Surge Workout Fuel and Surge Recovery to be the best choices to maintain energy and to take advantage of the anabolic training window as well as can be expected, but I don’t how to compare it to using ANACONDA and MAG-10. I know the ANACONDA Protocol is intended for those wanting to focus on hypertrophy, but I’m not planning on that sort of phase for some time and I’d like to have a sound plan taking advantage of the best stack. Thanks.

A combo of ANACONDA and MAG-10 would be much better than Surge Workout Fuel and Surge Recovery for that purpose. Depending on how well you are responding to carbs I might also add one FINiBAR prior to the session.[/quote]

Hey CT
I am currently following a Biosig protocol. i don’t have my exact numbers from the Biosig tech yet, but it showed my biggest issue by far was insulin. So my protocol is an all out war on insulin levels (30g FO/day, insulinomics, fenuplex, zero carb postwork out shake of Whey/glycine/glutamine, the whole nine yards…). with this in mind, would you still recommend the ANACONDA/MAG-10 knowing that they will elicit a large insulin spike. The Biosig protocol seems to go out of its way to avoid insulin at the time…

thanks sir!

47

Hey THIB,

I wanted to try out the ANACONDA/I, BODYBUILDER protocol for a muscle gain/strength phase and had a couple questions…

#1

I am currently coming off a fat loss phase and wanted to use the ANACONDA protocol to take advantage of the “anabolic rebound” of dieting. I am currently using a pretty high volume program…and I was thinking of switching to more of an intensity dominant approach. do you think this is a wise choice???or would you suggest something different.

#2

How long would you recommend to stay on any one program in regards to it’s dominance…
for example do you think I could get good results doing an intensity dominant approach for 6-8 weeks to build muscle…than switch to a density dominant program for fat loss?

#3

to limit fat gain, could I simply use your “control days” for my off days in relation to the ANACONDA protocol???and if so, would it hinder my muscle building progress to add energy system work on those days???

thank you very much for your time kind sir…it is appreciated…

-DUTCH

48

C-Thib, I posted this query a while back to no avail, but I’ll give it another crack.

What would you consider to be the best training strategy to cater for physique muscular imbalances, in particular, left side vs right side?

More specifically, I’m a competitive bodybuilder about to enter into the off season, and in response to my last competition, my left lat is not as wide as my right and I would suggest is also smaller. This is a major visual hinderance, and something I want to deal with over this off season mass phase where I can really lay down muscle on that left side.

How would you apporoach this physique conundrum?

49

[quote]Arnold23 wrote:
C-Thib, I posted this query a while back to no avail, but I’ll give it another crack.

What would you consider to be the best training strategy to cater for physique muscular imbalances, in particular, left side vs right side?

More specifically, I’m a competitive bodybuilder about to enter into the off season, and in response to my last competition, my left lat is not as wide as my right and I would suggest is also smaller. This is a major visual hinderance, and something I want to deal with over this off season mass phase where I can really lay down muscle on that left side.

How would you apporoach this physique conundrum? [/quote]

Of course Im not Thibs, but I have two things to say about this, since I have the same problems.

One thing to do is increase the mind-muscle connection of the side that is lagging. I used to have the greatest mind-muscle connection with everything on my right side. Then I started to just think about flexing my left lats more. I even stretched them more (to feel them) and at times would do some “feel” sets at the end of my workout just for my left lats. The results?

I’ve been working a while now to improve the mond-muscle connection back into my right lats, because they started falling behind the left one.

The other thing I have to say (and you may not like this) is that I believe some muscular imbalances are just genetic and not much can be done about them. My right pec is bigger than my left pec. Its always been that way. Even observing pictures of myself before I started working out, you can still notice a difference. I tried dumbbell presses before, but I still noticed my right pec recieving more of a stimulus than my left one.

I tried working only one limb at a time. Still no improvement. It just kind of hit me that this is probably never going away. So I went back to barbell presses, since thats what stimulates my chest more.

50

Coach, just curious, what is your take on hany rambod’s training system: Fst-7?

51

Hello CT,

I’m not sure if you still golf but I know you were pretty accomplished earlier in life. Knowing what you know now, are there any training insights you can offer?

Best exercises?
Strength focused program?
Best muscles to increase flexibility in?

Things of that nature would be a big help. I appreciate anything you can offer.

tyler

52

In that recent squat article, you mentioned how you dropped the squats with nick and worked on his lower back, which yielded good results.

I was wondering which were some of the excercises you used. . .

My deadlift is much stronger than my squat and seems to be easier for me to improve also.
My front squat is also strong compared to my back squat.

good mornings? barbell back hyperextensions?

53

[quote]tyler15625 wrote:
Hello CT,

I’m not sure if you still golf but I know you were pretty accomplished earlier in life. Knowing what you know now, are there any training insights you can offer?

Best exercises?
Strength focused program?
Best muscles to increase flexibility in?

Things of that nature would be a big help. I appreciate anything you can offer.

tyler[/quote]

I played a lot from 11 years of age up to 20. I still play a bit, but my schedule is pretty hectic and can’t manage more than a few games a year.

Anyway, some stuff that I noticed.

  • I played my best golf and had the best distance improvements when I started training for olympic lifting. I basically played two seasons while still golfing and noticed an improvement in driving distance and ‘ease of swinging’. The olympic lifts really improved my CNS’ efficacy as well as my shoulders, torso and hips mobility.

  • I played my worse when I switched to bodybuilding and tried to start playing golf again. I felt cumbersome and my switch wasn’t as long or smooth. Could be because I basically spent 4 years without playing much, or because I lost mobility while adding upper body mass at the same time.

  • Long drive champ Jason Zuback trains a lot like an olympic lifter. He train on the power clean, power snatch, squat, deadlift, etc. He has squatted 715lbs, deadlifted 680lbs, bench pressed 405 and cleaned 375lbs.

I’m not necessarily saying that you need to pick up the olympic lifts. In fact, without proper coaching, they can be dangerous lifts (properly taught they are fine). But to train for strength on all the basic movements pattern. Also work on overall explosiveness to develop neural drive and make sure that your shoulder and hips mobility is optimal.

54

Hey CT,

I have a question regarding ramping and including it in training.
On a typical day of chest I generally pick 3/4 exercises, and I only ramp on the first exercise, which is bench press. Should I be ramping on all the exercises, or do you think it’s only necessary to ramp on the first exercise?

55

[quote]Addict3d wrote:
Hey CT,

I have a question regarding ramping and including it in training.
On a typical day of chest I generally pick 3/4 exercises, and I only ramp on the first exercise, which is bench press. Should I be ramping on all the exercises, or do you think it’s only necessary to ramp on the first exercise? [/quote]

Ramp on every compound movement. Although you can ramp ‘faster’ (bigger jumps) on the 2nd and 3rd (if they are compound) exercises since the nervous system is already activated.

56

Hey CT

I did your test to see if I was a natural squatter and what I found is that I did not fall forward yet my shins wer really really tight yet I do not experience this normally when I squat is this because the weight forces you into the ‘hole’ when squatting?

Is it very common to see tight tibialis in individuals?

Lastly and most importantly I have decided to take a break from back squatting to focus on getting my front squat to be 85% of my back squat. What I found is that the front squat feels way more natural for my body and I was thinking is this more natural for everybody as I can picture a caveman picking up a boulder from the ground in a squat position then transfering the weight up?

57

[quote]Christian Thibaudeau wrote:
King Eric wrote:
Coach,

I just have a couple of questions:

  1. The new anaconda protocol, if money wasn’t an issue would you still recommend it for the intermediate lifter? Or wait until the trainer is advanced so he can fully benefit from the protocol?

Thanks!
J

  1. If the individual has the psychological and physical capacity to train extremely hard (not just fancy himself in believing that he does), yes it would be beneficial to use these products.

[/quote]

Tagging along on this question, how can one differentiate between ‘training extremely hard’ and ‘fancying himself into believing so’.

I am an intermediate, and may be getting the protocol for X-mas; as for my training, I have always improved in size and strength, get light headed on squats and deadlifts (breathing properly), and sometimes let out a deep growl or girlish squeal on the last few reps of isolation. Depending on the exercise, I may be easily trailed through the gym by the sweat droplets I leave.

Would the above be adequate intensity, or is this a question which cannot be answered online?

58

[quote]Christian Thibaudeau wrote:

  • Long drive champ Jason Zuback trains a lot like an olympic lifter. He train on the power clean, power snatch, squat, deadlift, etc. He has squatted 715lbs, deadlifted 680lbs, bench pressed 405 and cleaned 375lbs.

[/quote]

Squatted 715lbs, raw?!

59

[quote]CPerfringens wrote:
Christian Thibaudeau wrote:

  • Long drive champ Jason Zuback trains a lot like an olympic lifter. He train on the power clean, power snatch, squat, deadlift, etc. He has squatted 715lbs, deadlifted 680lbs, bench pressed 405 and cleaned 375lbs.

Squatted 715lbs, raw?![/quote]

Might have been a half squat. But with a 680lbs deadlift, a 715 squat is quite possible. The guy is built like a lean powerlifter. Former middle linebacker, 235-240 lean on 5’10’'.

60


I remember seeing lifting pics, but can’t find them.