[quote]andrewe123 wrote:
Christian Thibaudeau wrote:
andrewe123 wrote:
Thibs,
Where should the pins be set on heavy partial bench? Today after setting the bar about 6 inches off chest, I felt more drained rather than activated. Would 6 inches from lockout be more beneficial for activation, or would this only activate the triceps?
I tried looking on your preview I,BB video to see where you set it, but the camera angle makes it hard to see clearly.
Thanks.
It’s not so much the position as how many sets you did.
Activation clusters are great at potentiating the nervous system, but they are very costly on the nervous system. So if you do even just a bit too much, you risk decreasing performance in other exercises.
Cluster reps on big movements have about the same neural effect as one heavy set. So if you do 4 sets of 3 reps on heavy clusters, it is pretty much like doing 12 heavy sets when it comes to the nervous system.
Thanks for your reply.
I did 6 sets of 3 cluster reps starting at about 60% and ramping up until I was unable to get 3 good reps anymore as you prescribe for normal lifts. Is this not the way to go about activation clusters with partials?
[/quote]
No, only two sets should be done. Do a few feel sets of 1 rep to properly select the load, than 1 or 2 heavy cluster sets.
Christian does performing bench presses off the pins with a 2 second hold to eliminate the reflex stretch cuase excessive dynamic shock to the tendon insertions in the humerus? Could this lead to inflamation and tendinitis? Are regular presses using the reflex stretch more shoulder friendly? Thanks.
[quote]Christian Thibaudeau wrote:
LittleDevil wrote:
Christian,
how should one feels when switching to the method with activating the CNS, ramping the weight and moving the weight as fast as possible? I’m using it for several days now, and I’m not feeling so fatigued and tired as before, and thats disturbing me. I’m doing 3 reps for 1st exercise for muscle group, the 5 reps for the 2nd and 3rd exercise. I’m resting as little as 30sec, but usually less, and doing much more sets, usually more than 5 because I’m feeling much more powerful (but not stronger) and I don’t feel tired after the set and the workout. I mean I’m not feeling that overall fatigue (physical and mental) and I do have problems at night falling a sleep, because I’m not tired. Actually I have much more energy.
I don’t think I’m not training hard enough, just feel strange.
Are these things normal? Am I resting too little? And should I have trouble falling a sleep ?
Thanks in advance!
Your situation in not uncomme and it is EXACTLY how you should feel! A perfect training session will leave the muscles somewhat fatigued BUT the nervous system in overdrive (activation stays elevated for a few hours) so you should actually be more focused and energetic from 1 to 8-10 hours after your workout.
I always say that to know if you autoregulated properly you should feel muscle fatigue right after your workout, but 60-90 minutes after you should be super motivated to train again. That’s when you know that your nervous system is in overdrive.
Dr. Tim Hall whom I was training in Colorado actually had problems sleeping after a very good workout, not because he was hyped-up but because he was so focused that he couldn’t stop thinking.[/quote]
I notice this too! I notice even when I go to the gym before work I am MORE energized during work than the days that I don’t go. I also have trained on some days twice (which I haven’t done before) and I feel good, feel as if I am growing, and am getting stronger. The nervous system is the key!
[quote]Loui.s wrote:
Christian Thibaudeau wrote:
LittleDevil wrote:
Christian,
how should one feels when switching to the method with activating the CNS, ramping the weight and moving the weight as fast as possible? I’m using it for several days now, and I’m not feeling so fatigued and tired as before, and thats disturbing me. I’m doing 3 reps for 1st exercise for muscle group, the 5 reps for the 2nd and 3rd exercise. I’m resting as little as 30sec, but usually less, and doing much more sets, usually more than 5 because I’m feeling much more powerful (but not stronger) and I don’t feel tired after the set and the workout. I mean I’m not feeling that overall fatigue (physical and mental) and I do have problems at night falling a sleep, because I’m not tired. Actually I have much more energy.
I don’t think I’m not training hard enough, just feel strange.
Are these things normal? Am I resting too little? And should I have trouble falling a sleep ?
Thanks in advance!
Your situation in not uncomme and it is EXACTLY how you should feel! A perfect training session will leave the muscles somewhat fatigued BUT the nervous system in overdrive (activation stays elevated for a few hours) so you should actually be more focused and energetic from 1 to 8-10 hours after your workout.
I always say that to know if you autoregulated properly you should feel muscle fatigue right after your workout, but 60-90 minutes after you should be super motivated to train again. That’s when you know that your nervous system is in overdrive.
Dr. Tim Hall whom I was training in Colorado actually had problems sleeping after a very good workout, not because he was hyped-up but because he was so focused that he couldn’t stop thinking.
I notice this too! I notice even when I go to the gym before work I am MORE energized during work than the days that I don’t go. I also have trained on some days twice (which I haven’t done before) and I feel good, feel as if I am growing, and am getting stronger. The nervous system is the key![/quote]
[quote]AAA wrote:
Christian does performing bench presses off the pins with a 2 second hold to eliminate the reflex stretch cuase excessive dynamic shock to the tendon insertions in the humerus? Could this lead to inflamation and tendinitis? Are regular presses using the reflex stretch more shoulder friendly? Thanks.[/quote]
You know that is a good question. And the answer is that lifts from the pins are LESS likely to cause injuries.
Dr. Tim Hall had been suffering from nagging shoulder injuries for years. When we switched him to this system his shoulder problems went away in a few weeks and he was able to bench press 50lbs more than his previous best.
Dr. Micheal Leahy’s (who developed Active Release Technique) first comment when he was exposed to these concepts was “this is very joint friendly”.
My theory is that when you start from the stretch-relaxed position you must co-contract the antagonist more forcefully to give yourself a stronger base to overcome inertia from.
thib have you actually written an article in the past months about activation and everything that has been discussed in this thread lately or is the information on that part solely lying in this and the old training questions thread?
I want to understand something about the pre-fatigue principle.
Let’s use the bench press as an example. Focus on the fact that it hits chest/triceps/shoulders.
If I want my body to grow evenly, would it be good to pre-fatigue shoulders, chest, and triceps (or activate them with isolation movements first)? I know the pre-fatigue principle is used to focus on a lacking area, but what if you want everything to grow at an even rate and are focusing on all pressing muscles?
Would it be wise for a beginner to try it this way too to prevent imbalances?
Thanks for that CNS activation article with the ballistic stuff. It DEFINATELY works very well. Where do you come up with that shit(not an actual question)? I’ve also been using SURGE workout fuel for a week now and it’s amazing. I’ve done more this week than ever before without being overtrained. Thanks again.
[quote]Christian Thibaudeau wrote:
AAA wrote:
Christian does performing bench presses off the pins with a 2 second hold to eliminate the reflex stretch cuase excessive dynamic shock to the tendon insertions in the humerus? Could this lead to inflamation and tendinitis? Are regular presses using the reflex stretch more shoulder friendly? Thanks.
You know that is a good question. And the answer is that lifts from the pins are LESS likely to cause injuries.
Dr. Tim Hall had been suffering from nagging shoulder injuries for years. When we switched him to this system his shoulder problems went away in a few weeks and he was able to bench press 50lbs more than his previous best.
Dr. Micheal Leahy’s (who developed Active Release Technique) first comment when he was exposed to these concepts was “this is very joint friendly”.
My theory is that when you start from the stretch-relaxed position you must co-contract the antagonist more forcefully to give yourself a stronger base to overcome inertia from.[/quote]
Long story short: Used to weigh 360lbs. Got down to 185 lb. Happened pretty quick about 10 years ago. Decided to add some lean mass about 18 months ago. Using this forum and Berardis forum, added about 30lb lean mass.
Had surgery six weeks ago. Got rid of a bunch of loose skin on stomach and chest. Per Drs. orders, not able to workout for 8 weeks. I am down to 2 weeks to go.
I want to take body to next level and leave all signs behind of fat.
First read of J&H program, I am thinking of starting with a leaning out phase.
Questions:
Good idea?
Get Jacked work better?
Which phase to start on?
Since I am coming off a long rest period (have about 2 years experience), should I start with something else?
Since trying to lean out and firm up for max definition, do half of the current recommended protocol? (-45 fini, -30 1 scoop Surge Workout Fuel, Spike, Alpha-GPC, -15 1 scoop Surge Recovery, during 1 scoop SR+CH).
[quote]Christian Thibaudeau wrote:
AAA wrote:
Christian does performing bench presses off the pins with a 2 second hold to eliminate the reflex stretch cuase excessive dynamic shock to the tendon insertions in the humerus? Could this lead to inflamation and tendinitis? Are regular presses using the reflex stretch more shoulder friendly? Thanks.
You know that is a good question. And the answer is that lifts from the pins are LESS likely to cause injuries.
Dr. Tim Hall had been suffering from nagging shoulder injuries for years. When we switched him to this system his shoulder problems went away in a few weeks and he was able to bench press 50lbs more than his previous best.
Dr. Micheal Leahy’s (who developed Active Release Technique) first comment when he was exposed to these concepts was “this is very joint friendly”.
My theory is that when you start from the stretch-relaxed position you must co-contract the antagonist more forcefully to give yourself a stronger base to overcome inertia from.[/quote]
CT,
Is this why I noticed that I instictively pull on the bar while it’s resting n the pins just before I attempt to press it? Should I keep doing this or is it a bad practice?
thib i have back/shoulder/tricep day today, and as i was watching my self the last two weeks in the rear view mirror after getting down to 10% BF, i realized i have, and i always had wide lats but my mid back is flat like an ironing board.
do you have a quick fix for that problem ? what exercises and grip-widths should i concentrate on? i guess i should start doing some medium grip pullups or something for the start instead of chins, but maybe you could help me out here. I know it’s a long way to develop something that has been unconsciously neglected for the past years.
hello coach i want to ask three question about training.so i begin!1)in your big basics blast program(thib monthly news vol1 no 10 september 2007 is ideal to replace in torso day the bench press with incline press(ia m not big fan ob flat bench press) the weight dip with another exercise(what you suggest?i replace the weight dip because hurts my shoulder).in lower body day i want to replace the leg press(in weightlifting training hall which i train we havent leg press so that is the reason).
so what exercise you suggest for it?2)what exercise you suggest for replase the half seated press in power rack(i hope this year we buy one power rack,by the way you know a company which manufacture power rack?) for triceps?3)when you write specific hypertrophy for weightlifters in thib monthly news, expect in squats in which exercises is ideal to use this theory?by the way do you know if injectable ATP is illegal and if it isnt when is ideal to use it?
Something I’ve noticed is that various coaches out there will take an exercise (like lunges, for example), and they will try to impart destabilizing torques to the athlete, either manually or via pulling on a band attached to the athlete. While I can partly understand why they might do this, it always struck me as a very difficult thing to gauge in terms of progression. The destabilizing forces being applied seem rather difficult to quantify and progress as the athlete improves. I believe this to be somewhat akin to when you said that weight releasers on a bench press are “better” for strength because progression can be gauged, whereas partner-applied resistance would likely be better for hypertrophy, since it can be varied relative to the athletes performance. Just curious how you feel about a partner applying destabilizing forces (relative to the athletes current ability)during certain exercises.
And on a slightly related note, I have seen coaches using bands to make waves or cause vibrations while an athlete does certain upper body muscle activation drills. Purportedly this is to further increase activation over just using the drill itself. Does this have merit, or is it an example of coaches trying to appear more creative than they actually are?
[quote]as wrote:
Christian Thibaudeau wrote:
AAA wrote:
Christian does performing bench presses off the pins with a 2 second hold to eliminate the reflex stretch cuase excessive dynamic shock to the tendon insertions in the humerus? Could this lead to inflamation and tendinitis? Are regular presses using the reflex stretch more shoulder friendly? Thanks.
You know that is a good question. And the answer is that lifts from the pins are LESS likely to cause injuries.
Dr. Tim Hall had been suffering from nagging shoulder injuries for years. When we switched him to this system his shoulder problems went away in a few weeks and he was able to bench press 50lbs more than his previous best.
Dr. Micheal Leahy’s (who developed Active Release Technique) first comment when he was exposed to these concepts was “this is very joint friendly”.
My theory is that when you start from the stretch-relaxed position you must co-contract the antagonist more forcefully to give yourself a stronger base to overcome inertia from.
CT,
Is this why I noticed that I instictively pull on the bar while it’s resting n the pins just before I attempt to press it? Should I keep doing this or is it a bad practice?
[/quote]
No, that’s a FANTASTIC habit! Co-contraction training at its best!
I have been utilizing a total body approach/upper lower split, but would like to give split training a try.
I know you stated that split is probably the least important thing and that you have no specific split mainly because it depends on you’re focusing on.
However, say I didn’t “want” to specialize anything at the moment, as split training is new to me. How would you group muscles going with 4 day split?
How would you break down the day ? In other words,say you were doing Chest/Back; would you pick a compound movement followed by 1 or 2 secondary lifts for each muscle group?
[quote]Christian Thibaudeau wrote:
as wrote:
Christian Thibaudeau wrote:
AAA wrote:
Christian does performing bench presses off the pins with a 2 second hold to eliminate the reflex stretch cuase excessive dynamic shock to the tendon insertions in the humerus? Could this lead to inflamation and tendinitis? Are regular presses using the reflex stretch more shoulder friendly? Thanks.
You know that is a good question. And the answer is that lifts from the pins are LESS likely to cause injuries.
Dr. Tim Hall had been suffering from nagging shoulder injuries for years. When we switched him to this system his shoulder problems went away in a few weeks and he was able to bench press 50lbs more than his previous best.
Dr. Micheal Leahy’s (who developed Active Release Technique) first comment when he was exposed to these concepts was “this is very joint friendly”.
My theory is that when you start from the stretch-relaxed position you must co-contract the antagonist more forcefully to give yourself a stronger base to overcome inertia from.
CT,
Is this why I noticed that I instictively pull on the bar while it’s resting n the pins just before I attempt to press it? Should I keep doing this or is it a bad practice?
No, that’s a FANTASTIC habit! Co-contraction training at its best![/quote]
What I like about pin lifts is that you’re always 100% tight throughout the whole body!
For example, in the bench press I’m not able to push myself into the bench and contract the lats as hard as when I’m pressing off the pins…