Christian, I’m 43 years old and have been training on and off for 25 years and also am a firefighter. Over the last few years I’ve been really starting to feel the stiffness and pain in my joints and everywhere else. Is there a more friendly way to train with less impact on my joints?
For ex. I think I may have read somewhere that locking out maybe more stressful to the joints than working out for a pump. My rep ranges are from 5-10 after a few warm up sets. Thanks for any advise.
[quote]AAA wrote:
Christian, I’m 43 years old and have been training on and off for 25 years and also am a firefighter. Over the last few years I’ve been really starting to feel the stiffness and pain in my joints and everywhere else. Is there a more friendly way to train with less impact on my joints?
For ex. I think I may have read somewhere that locking out maybe more stressful to the joints than working out for a pump. My rep ranges are from 5-10 after a few warm up sets. Thanks for any advise.[/quote]
[quote]hckyman147 wrote:
Coach,
At the beginning of the off-season should an athlete focus primarily on corrective exercises, or can he begin a functional hypertrophy phase? Can these phases be done simultaneously?
Thank you for your insight.
hckyman[/quote]
Most athletes don’t have a choice to do both at the same time. The off-season in hockey (depending on the level you are playing at) is anywhere from 3 to 5 months long. If you spend a whole 4-6 weeks phase only on correcting imbalances, you will not have enough time to build new muscle (you will merely regain what you lost during the season) and certainly not enough time to optimally improve strength and power.
I suggest starting every workout with 15-20 minutes of rehab-prehab-corrective exercises, for the duration of the off-season. Normally rehab exercises are used for 2-4 weeks to help heal the injuries suffered in-season, then corrective exercises are used once the aches and pains went away for 4-6 weeks and prehab exercises are done for the balance of the off-season.
[quote]sam21 wrote:
[quote]Christian Thibaudeau wrote:
[quote]sam21 wrote:
coach if i post two questions about squat and back training you answer to me or i will be annoying? with respect SAM.[/quote]
Go ahead[/quote]
thank you coach.the first question is about the back training.do you think that a reason when a lifter lean forward is the weak thoracic spinal erector muscles?(when i begin to squat down i feel the thoracic spine of veterbal column to hunch-back).what exercises you reccomend for these muscles?also you write in the new squat article about a lower back training program which your partner utilized for improve lower back strength.can you post some general advises about this program(my lower back muscles are also weak.)and at last i want to ask if there are ideal leg measurment(from shin to top foot area from hip to top foot area and from traps to front foot area)for a lfter with height 1.80cm and with the same(roughly)torso and leg length.i ask this because i want to see if i am ok for squat(i pass you wall test) and to find the reason which force me to lean forward.thank you for your time.with respect SAM.[/quote]
The whole back musculature as well as tight hip flexors could be the problem. It’s a matter of pinpointing the exact cause and fixing it. If the upper portion of the spinal erectors is the problem then lifts like the Zercher squat, seated goodmornings and half squats starting from pins are good assistance exercises.
The approach I used is detailed in an earlier article, I think by Nate Green where he asked coaches to explain how they corrected a specific training problem.
Coach, I read your chest specialization article and it sounds very appealing and im looking into trying it out. However I was wondering if after the chest specialization if I could jump right into and arm specialization or a shoulder? I would like to do a 3-4 week specialization program for all of my muscle groups but I just wanted to verify it with you real quick.
I just want to make sure that jumping from one specialization to another wont mess up the resting period which is so crucial for this type of training. Also if this is a good way to train for a few months should I change the routine for different muscle groups. For example, you say to lift the chest on monday, wedsenday, and friday, now would I apply this same routine for any muscle I would like to specialize? Thanks Coach
[quote]Stevenwags wrote:
Coach, I read your chest specialization article and it sounds very appealing and im looking into trying it out. However I was wondering if after the chest specialization if I could jump right into and arm specialization or a shoulder? I would like to do a 3-4 week specialization program for all of my muscle groups but I just wanted to verify it with you real quick.
I just want to make sure that jumping from one specialization to another wont mess up the resting period which is so crucial for this type of training. Also if this is a good way to train for a few months should I change the routine for different muscle groups. For example, you say to lift the chest on monday, wedsenday, and friday, now would I apply this same routine for any muscle I would like to specialize? Thanks Coach[/quote]
No, actually you can’t. The shoulders already get hit hard when doing a chest spec program and so do the triceps. The only muscles that can be specialized on after chest are legs and back.
The ideal order if you are gonna use a spec for all groups is as follow:
Shoulders/Traps
Back/Biceps
Legs
Chest/Triceps
[quote]Christian Thibaudeau wrote:
[quote]sam21 wrote:
[quote]Christian Thibaudeau wrote:
[quote]sam21 wrote:
coach if i post two questions about squat and back training you answer to me or i will be annoying? with respect SAM.[/quote]
Go ahead[/quote]
thank you coach.the first question is about the back training.do you think that a reason when a lifter lean forward is the weak thoracic spinal erector muscles?(when i begin to squat down i feel the thoracic spine of veterbal column to hunch-back).what exercises you reccomend for these muscles?also you write in the new squat article about a lower back training program which your partner utilized for improve lower back strength.can you post some general advises about this program(my lower back muscles are also weak.)and at last i want to ask if there are ideal leg measurment(from shin to top foot area from hip to top foot area and from traps to front foot area)for a lfter with height 1.80cm and with the same(roughly)torso and leg length.i ask this because i want to see if i am ok for squat(i pass you wall test) and to find the reason which force me to lean forward.thank you for your time.with respect SAM.[/quote]
The whole back musculature as well as tight hip flexors could be the problem. It’s a matter of pinpointing the exact cause and fixing it. If the upper portion of the spinal erectors is the problem then lifts like the Zercher squat, seated goodmornings and half squats starting from pins are good assistance exercises.
The approach I used is detailed in an earlier article, I think by Nate Green where he asked coaches to explain how they corrected a specific training problem.[/quote]
thank you very much coach!can you give me a stretch exercise for hip flexors?weak hamstrings influence the rise from bottom position in squat exercise?also weak rhomboids muscles influence in torso stability and supporting in squat exercise?with respect
SAM
CT
You mentioned getting as strong as possible in major lifts would be a good idea for a rugby player, the barbell row was one of these exercises. In your opinion would it take preference over the dumbbell row that Poliquin has said he prefers? Or could both be used in a program? Thanks
Thibs,
1)What are your thoughts on the floor press with a pause as a chest builder?
2)I find that when I bench (both elbow tucked in and flared out) my shoulders gets pumped and takes up quite the bulk of the workload. Would you recommend a preexhaust routine with dumbbell flyes to build up my chest?
Thank you.
[quote]jk270 wrote:
CT
You mentioned getting as strong as possible in major lifts would be a good idea for a rugby player, the barbell row was one of these exercises. In your opinion would it take preference over the dumbbell row that Poliquin has said he prefers? Or could both be used in a program? Thanks[/quote]
Both can be used. For athletes I actually like the barbell row as you often have to use your pulling strength while maintaining an athletic (bent over) posture. For bodybuilders the DB row would be superior.
[quote]Mondy wrote:
Thibs,
1)What are your thoughts on the floor press with a pause as a chest builder?
2)I find that when I bench (both elbow tucked in and flared out) my shoulders gets pumped and takes up quite the bulk of the workload. Would you recommend a preexhaust routine with dumbbell flyes to build up my chest?
Thank you.
[/quote]
I like it, especially in indivuals with more of an athletic background and who are good at utilizing the stretch reflex. If you are super efficient at using the stretch reflex, this robs the actual muscle of some stimulation. The floor press, like pin presses is thus a very good choice to stimulate growth.
Yes, but only for 4 weeks. The pre-exhaust method is actually not a great way to stimulate growth BUT it is a very good method to learn how to focus the stress on the target muscle group (via enhanced feedback). Do pre-exhaust (pre-fatigue) for 4 weeks. Post-fatigue (superset with the isolation exercise second) for 4 weeks. Then the bench press by itself after that.
If you try to spread the bar (push it out) you are activating the triceps more. If you try to pull-in (kinda like trying to do a fly as you bench) you activate the chest more.
[quote]Christian Thibaudeau wrote:
[quote]jk270 wrote:
CT
You mentioned getting as strong as possible in major lifts would be a good idea for a rugby player, the barbell row was one of these exercises. In your opinion would it take preference over the dumbbell row that Poliquin has said he prefers? Or could both be used in a program? Thanks[/quote]
Both can be used. For athletes I actually like the barbell row as you often have to use your pulling strength while maintaining an athletic (bent over) posture. For bodybuilders the DB row would be superior.[/quote]
An intersting point, actually came into my head today but wasn’t if it was valid, thanks again.
Hi Coach,
I wanted to ask you about combining the HSS-100 chest spec with my nutritional plan. Im about to do a one week diet with low cals (around 2000) just to get rid of some water and fat and afterwards Im going to bulk up to february. So my question is since you said that the greatest growth you get with HSS 100 is when you get back to a regular training program should I start with my HSS 100 right next week (with low cals for the first week, and sufficit cals for the other 3 weeks). That way Ill have 3 weeks of high calories after the program (for the after-program growth phase) just before my cutting cycle. If I dont the difference will be only 2 weeks ( I dont know if this is enough time for the pecs to grow after?).
And another Q, im planning on doing 2 months of light cutting then one or two months of bulking(depending on how low I get on my first cut) then another 2 months of cutting. In that month of bulking between the diet phases Im thinking about doing an arms specialization (ironically my pecs and arms are my worst groups). Is that a good idea compared to a traditional whole body approach? I am thinking about this since the most muscle I ever packed on was right after a cutting cycle but Im not sure if itll work the same way if a short one month specialization is applied?
Thanks for your time!
sorry coach for the idiot question about stretcing the hip flexors.but i continue to have query if rhomboid muscle plays role in stabilizing the torso.what is your opinion?what is your best front squat lift?with respect SAM.
Thibs, ever since employing autoregulation techniques the subtle differences in how exercises feel has become much more apparent to me. Basically I find them to fall into 4 categories:
A)Efficient exercises
-where it seems even at 85% 1RM I seem to be able to rep highly. (horizontal pulling)
B)Strong exercises
-ones where I can’t rep much at 85%, but my 1RM is very high comparitively. (Deadlifts and its variations)
C)Powerful exercises
-movements where I can remain explosive and accelerate the weight even at 1RM. (Any pushing exercise in my case)
D)Volume exercises
-ones where I feel weak both in strength and power, but am able to do many sets of low reps with very little rest in between. (this is what pullups are for me)
From this information is it possible to determine the best method to train each type of exercise?
Is this just the nature of the muscle type being expressed, or are these sort of things different for different people?
If so, is it more of a consequence of genetics, or of how each exercise has been trained?
CT,
My girlfriend wants to get into lifting and exercise more to lose a few pounds, but I have never really been able to give her advice that would help her, other than diet is the main part of weight loss. How does your training of women differ from men? Any advice?
[quote]Christian Thibaudeau wrote:
[quote]Stevenwags wrote:
Coach, I read your chest specialization article and it sounds very appealing and im looking into trying it out. However I was wondering if after the chest specialization if I could jump right into and arm specialization or a shoulder? I would like to do a 3-4 week specialization program for all of my muscle groups but I just wanted to verify it with you real quick.
I just want to make sure that jumping from one specialization to another wont mess up the resting period which is so crucial for this type of training. Also if this is a good way to train for a few months should I change the routine for different muscle groups. For example, you say to lift the chest on monday, wedsenday, and friday, now would I apply this same routine for any muscle I would like to specialize? Thanks Coach[/quote]
No, actually you can’t. The shoulders already get hit hard when doing a chest spec program and so do the triceps. The only muscles that can be specialized on after chest are legs and back.
The ideal order if you are gonna use a spec for all groups is as follow:
Shoulders/Traps
Back/Biceps
Legs
Chest/Triceps[/quote]
I believe I heard that shoulders is the first part of IBB. can we expect this type of specialization split for IBB? or am I completely off base lol? if so sorry curiosity is getting the best of me.
but for a serious question, whats your opinon on fullbody slits done 4x-5x a week, especially on the protocol? If you think it would be beneficial to hit with so much frequecny how should I split it up in terms of quantity of exercises.
Ive also thought about doing upper/ lower and an extra arm day for lagging issues 2x a week.
thx coach for all the help. hope all is well.
Thibs,
Z-12 doesn’t put me to sleep, but somehow ashwangdha and passionflower and hops all do. Would you recommend me to rotate them regularly if I use them as a sleeping aid?
Thank you.
Hey CT
I have been applying the methods and peri nutrition that you mentioned in your posts, HTH books and articles and what I am finding is great growth in my upper body and my hamstrings yet not my quads to the degree at which I like.
I am curious if you have had any struggle with any of your athletes getting quad growth with HTH methods?
What I percieve is that sad fact my quads consist of a higher degree of slow twitch fibers than the rest of my body. I enjoy low reps much more as they are fun and athletic not monotnous and repetitve. My main question is how will I, BODYBUILDER adapt to the fact that the quads are mostly slow twitch? and if you could provide an example it would be greatly appreciated and if not I will just wait and see.
Thank you
[quote]nickj_777 wrote:
Hey CT
I have been applying the methods and peri nutrition that you mentioned in your posts, HTH books and articles and what I am finding is great growth in my upper body and my hamstrings yet not my quads to the degree at which I like.
I am curious if you have had any struggle with any of your athletes getting quad growth with HTH methods?
What I percieve is that sad fact my quads consist of a higher degree of slow twitch fibers than the rest of my body. I enjoy low reps much more as they are fun and athletic not monotnous and repetitve. My main question is how will I, BODYBUILDER adapt to the fact that the quads are mostly slow twitch? and if you could provide an example it would be greatly appreciated and if not I will just wait and see.
Thank you [/quote]
The quads are not THAT fast twitch. Yes they tend to be slower twitch than hamstrings, but not to the degree of making it impossible to gain size and strength
Let’s say that they WERE super slow twitch, if anything HTH would be even more beneficial. With proper neural training intermediate fibers can convert to more of a fast-twitch type and even slow twitch fibers can take on fast-twitch properties.
Slow-twitch fibers simply have less growth potential. Switching to a strength-endurance protocol, which is less effective at stimulating growth, will not stimulate more growth. Use the most powerful methods you can find (HTH), train hard, the result will be the maximum amount of growth you can produce.
That having been said, maybe you are hamstrings/glutes dominant (with is athletically a good thing, and something I find in a lot of hockey players) then these muscles might take over in the regular back squat. Using a front squat might be a good solution.