[quote]Campy17 wrote:
I really love to workout so doing it twice a day would thrill me to no end. I have heard a lot of guys getting really good results from this too. The only thing is, I really don’t know how to train twice a day. You have said that I need to work the same muscle groups both workouts but do I do the same exact exercise both times?[/quote]
Look for my article series called ‘The Thib system’ … one of the parts details how to plan twice-a-day training.
[quote]BulletproofTiger wrote:
Hi Coach. If I’ve been off of lifting for a couple of months, what is the best way to “come back” if the end goal is fat loss? I know a good strategy for fat loss is to do something like heavy lifting, various forms of cardio/running (HIIT, Steady State, & Sprint), plus metabolic training/complexes. However I would need to spend some time getting back in shape first. With a goal of wanting to be “cut” by March 8 (3 months from today), how would you advise I allocate the time? Is 1 month getting back in shape and 2 months of a more typical plan a good idea? I plan on using the Anaconda protocol after a few of getting back in shape.
How does my plan look?:
First 4 weeks would be something like this:
TBT with Upper Body Push, Pull, and Lower Body split for 3 sessions per day, 5 days per week.
Example Day 1:
06 AM Upper Body Pull (High Reps Focus)
12 PM Upper Body Push (Low Reps Focus)
06 PM Lower Body (High Reps Focus)
Example Day 2:
06 AM Upper Body Pull (Low Reps Focus)
12 PM Upper Body Push (High Reps Focus)
06 PM Lower Body (Low Reps Focus)
Repeat for 5 total “Workout Days” per week
I would use a volume of approx 20 minutes for each session (except warm up time), and try to increase the workload each session mostly by decreasing the rest periods for the first 2 weeks, and then increasing load the second two weeks. I’m also thinking a half dose Anaconda Protocol for all sessions. Would this be a good idea?
I would also include 1 or 2 high intensity interval cardio sessions (per week) depending on how I feel.
Following this 4 weeks, I would switch over to a more typical cutting protocol like “War Room Strategies For Fat Loss,” and do that for about 2 months, but I wanted to get your opinions on this first.
Thanks so much for your time.[/quote]
When training multiple times a day, you should be training the same muscle groups, or at least a similar movement pattern on all the workouts. Look at my thread ‘What am I doing now’ for more info.
[quote]sam21 wrote:
coah hello.do you want to send you a dvd with an unbelieveble training workout from bulgarian weightlifters right before th 1988 seoul games?if yes post message.[/quote]
Sure, I’d appreciate that. Email me at christianthibaudeau_1@hotmail.com
[quote]Christian Thibaudeau wrote:
[quote]BulletproofTiger wrote:
Hi Coach. If I’ve been off of lifting for a couple of months, what is the best way to “come back” if the end goal is fat loss? I know a good strategy for fat loss is to do something like heavy lifting, various forms of cardio/running (HIIT, Steady State, & Sprint), plus metabolic training/complexes. However I would need to spend some time getting back in shape first. With a goal of wanting to be “cut” by March 8 (3 months from today), how would you advise I allocate the time? Is 1 month getting back in shape and 2 months of a more typical plan a good idea? I plan on using the Anaconda protocol after a few of getting back in shape.
How does my plan look?:
First 4 weeks would be something like this:
TBT with Upper Body Push, Pull, and Lower Body split for 3 sessions per day, 5 days per week.
Example Day 1:
06 AM Upper Body Pull (High Reps Focus)
12 PM Upper Body Push (Low Reps Focus)
06 PM Lower Body (High Reps Focus)
…[/quote]
When training multiple times a day, you should be training the same muscle groups, or at least a similar movement pattern on all the workouts. Look at my thread ‘What am I doing now’ for more info.[/quote]
Okay. Thanks coach!
For the second part where fat loss will be my emphasis, will it be necessary/smart to cut heavy weight training back drastically (to 2-3 sessions per week like in War Room Strategies for Fat Loss) to accommodate the other training sessions or will Anaconda still allow for 5+ weights sessions per week in addition to the other sessions?
For example:
Day 1:
06 AM Heavy Lifting Chest Triceps
12 PM Alactic Session
06 PM Heavy Lifting Shoulders
Day 2:
06 AM Heavy Lifting Back
12 PM Lactate-inducing workout 1 + 20-30 minutes of steady-state aerobic work
06 PM Heavy Lifting Back
Day 3:
06 AM Heavy lifting quads dominant
12 PM Heavy lifting hams dominant
06 PM Heavy lifting hams dominant
Day 4-6 Repeat
Day 7: OFF
Or is this template a formula for overtraining even with the Anaconda protocol considering I will be in a calorie deficit? Thanks for your help!
Hey CT I did a test for my body regarding which part of the lift I am weakest in and what I have found is that I have a very poor turnaround speed and lack explosiveness. I can lift so much more doing clusters from pins on every compound lift. I understand how twitch reps starting at 10% of your 1 RM for 9 secs and working up works for other body parts but I worry that with quads I would just bounce and I am thinking jump squats would be more beneficial in recruiting HTH motor units than twitch reps in this case. Any thoughts and by the way I am thinking something like this
A. Jump squats 7 sets of 5
followed up by 5x5 front squats starting @ 60% of 1 RM
Hey Thib, currently I’m doing an all body workout 3 times a week, twice a day. In the AM I am doing heavy, 6-8 sets of 3 reps for 3 to 4 exercises (all compound) In the PM i’m doing 2-3 exercises for volume. Ex: 100 rep pushups ss with 100 rep leg extensions
For the AM, I use six different total body routines that i rotate through, so if i do a routine on monday then i do it again in two weeks and i try to go heavier. I don’t use the same exercises in any routine, they are all different. An example of the Monday workout is
Squat 8x2
Floor Press 8x2
Platform sumo deas 5x3
Bar Curls 5x3
Wednesday
Bottom squats 6x2
Close grip bench 7x3
Weighted pullups 8x3
Good morning squats 5x3
I’m going for size and i load up on carbs and protein before and after both workouts during the day and i am wondering if this is effective enough?
I also read that you used to workout 6 days a week, twice a day. I was wondering if there was a link available for that workout to see the setup,load and volume used.
coach i dont know how to download and to send it via e-mail so can you give me a adress to send it to you via mail?the dvd is fantastic!
[quote]sam21 wrote:
coach i dont know how to download and to send it via e-mail so can you give me a adress to send it to you via mail?the dvd is fantastic![/quote]
No I can’t. Thanks for the offering. But I do have plenty of lifting tapes anyway. I have the 1993 Bulgarian training DVDE, which must not be that different than the 1988 one.
hey CT - two questions if you would be so kind.
What would be a primary reason for low energy levels in the morning/how can it be fixed?
And, last 2 to 3 weeks I’ve increased the volume of work on my shoulders, but i seem to be fairly trap dominant or something, as my traps are growing much faster than shoulders. I love my shoulder press but what would be a good exercise/way to decrease trap stimulation?..
thanks,
Matt
[quote]Christian Thibaudeau wrote:
[quote]Diego Z. wrote:
Hi Coach.
Next Week I will be in total vacation (school and work). In the next 25 days I want to train to muscle growth the max I can. Is it better if I do two-a-day workouts(strength AM, hypertrophy PM???)? Increasing training frequency (like six days a week)? Or follow “regular routine” (i was on Upper-Lower split - 4 days a week)and simply take advantage of my plenty rest periods ?
Any suggestion of routine to vacation period?
[/quote]
If you can handle two-a-days it will work best. Do the same muscle groups in the AM and PM. However pay attention to your recovery. If you feel drained, take a break.[/quote]
Ok. I read “The Thib System” article, but still have some doubts about volume. First I was think abou training this way: Lower-Upper Split (4 days per week), just one exercise per muscle group each session.
Exemple: Upper Body AM
Chest - Incline Dumbell Press (4x6) Heavy but not to the failure.
Back - Deadlift
Shoulder - Push press
Upper Body PM
Peck Dec (3x15) Failure in all sets.
Seated cable rows
Lateral rise and/or rear delt machine
Please, tell me what do you think!
[quote]Diego Z. wrote:
[quote]Christian Thibaudeau wrote:
[quote]Diego Z. wrote:
Hi Coach.
Next Week I will be in total vacation (school and work). In the next 25 days I want to train to muscle growth the max I can. Is it better if I do two-a-day workouts(strength AM, hypertrophy PM???)? Increasing training frequency (like six days a week)? Or follow “regular routine” (i was on Upper-Lower split - 4 days a week)and simply take advantage of my plenty rest periods ?
Any suggestion of routine to vacation period?
[/quote]
If you can handle two-a-days it will work best. Do the same muscle groups in the AM and PM. However pay attention to your recovery. If you feel drained, take a break.[/quote]
Ok. I read “The Thib System” article, but still have some doubts about volume. First I was think abou training this way: Lower-Upper Split (4 days per week), just one exercise per muscle group each session.
Exemple: Upper Body AM
Chest - Incline Dumbell Press (4x6) Heavy but not to the failure.
Back - Deadlift
Shoulder - Push press
Upper Body PM
Peck Dec (3x15) Failure in all sets.
Seated cable rows
Lateral rise and/or rear delt machine
Please, tell me what do you think![/quote]
I wouldn’t really go with sets of 15. In my honest opinion, a guy interested mostly in strength and size should rarely go above 12 reps. And even when doing volume work he should stick to, at the most, 8-10 reps.
I would include the deadlift more as a lower body exercise, unless it is a partial deadlift from rack.
For upper body I would make sure to have:
Hey Coach
Just trying to sort out my Shoulders and Arms Day, was wondering if you had any thoughts/suggestions?
Twitch Military Press
Partial Seated Barbell Shoulder Press (from the pins) sets of 3 ramping
DB Shoulder press - sets of 5 ramping
Barbell Curls - sets of 3 ramping
Close Grip Bench Press - sets of 3 ramping
Preacher Curls - sets of 5 ramping
Lying Tricep Extensions - sets of 5 ramping
Lateral DB raises - sets of 5 ramping.
I did this tonight and felt i had a good session but now looking back I am not sure.
Thanks Coach ! Any input would be great!
J
coach is perfectly different.you can see lifts that you havent seen again(like varbanov 220 c&j zlatev 230 c&j krastev 225 snatch and many more.) is awesome!also is free.
[quote]sam21 wrote:
coach is perfectly different.you can see lifts that you havent seen again(like varbanov 220 c&j zlatev 230 c&j krastev 225 snatch and many more.) is awesome!also is free.[/quote]
Thank you but I’ll have to pass
[quote]King Eric wrote:
Hey Coach
Just trying to sort out my Shoulders and Arms Day, was wondering if you had any thoughts/suggestions?
Twitch Military Press
Partial Seated Barbell Shoulder Press (from the pins) sets of 3 ramping
DB Shoulder press - sets of 5 ramping
Barbell Curls - sets of 3 ramping
Close Grip Bench Press - sets of 3 ramping
Preacher Curls - sets of 5 ramping
Lying Tricep Extensions - sets of 5 ramping
Lateral DB raises - sets of 5 ramping.
I did this tonight and felt i had a good session but now looking back I am not sure.
Thanks Coach ! Any input would be great!
J[/quote]
Thanks Coach
So where would you suggest cutting down? The twich reps at the start?
Its just i’m not sure if i should cut out any of the Bicep/Tricep movements as that would leave me with only 1 bicep/tricep exercise per week!
Thanks J
Hey coach, just finished reading HTMB, really learned a lot from it, thank you
Thibs,
I’ve heard that certain minerals and vitamins are depleted when a person is stressed, is there any truth to this? If so, which mineral+vitamin supplementation should I look out for.
[quote]King Eric wrote:
Thanks Coach
So where would you suggest cutting down? The twich reps at the start?
Its just i’m not sure if i should cut out any of the Bicep/Tricep movements as that would leave me with only 1 bicep/tricep exercise per week!
Thanks J
[/quote]
I’d cut one biceps and one triceps exercise, and put them on back/chest day.
[quote]Mondy wrote:
Thibs,
I’ve heard that certain minerals and vitamins are depleted when a person is stressed, is there any truth to this? If so, which mineral+vitamin supplementation should I look out for. [/quote]
It’s true, especially of the B vitamin complex.
I’d supplement with B complex, add around 1000-2000 of vitamin C and 100-150 of zinc