I am about to start training for the inter-school shot put and discus. At 17, I can bench press 280 and squat over 300, however I am finding it difficult to improve my distances, likely due to weak hip rotation. How would you increase hip rotation power in training for shot put and discus?
When gaining mass, would you suggest doing higher rep sets at the end of high-intensity workouts (5 reps and under) simply to drive nutrients into the muscles? Would longer twitch rep sets be effective at doing this?
Appreciate your time in answering my previous questions.
[quote]parkour12788 wrote:
"NumbInfinity wrote:
I have a few Questions:
1.
What whould you add to a before/after sheet?
I got like: Strength measure, Caliper Measure (done by a biosig coach),weight, BF, size measurements
What would you suggest a 21 yr old male who got a 41 ng/dL total testerone? (doctor said the norm for someone my age is at least 500 ng/dL, he had no advice on how to raise it)
I have a whole lot of things wrong but i was wondering if you had any thoughts on just the testerone[/quote]
I think many young people have a hormonal profile low, especially testosterone.
stress, food, chemicals, etc. … do significant damage to our epoch
I am 44 years old, my testosterone bio-avail
ble is 2.9nmol / l / 0.84ng/ml
provided that it is very hard just to keep gains
Do you think this is a sound approach for proformance and overall size/power
also implementing your principals
-always trying to lift the weight as fast as possible (with control)
-learning how to autoregulate my training
-activate the nervous system with various techniques
-increasing the weight after each succesful set
mon: Horizontal push and pull
1.Bench press ramping with sets of 3 from 60% of 1RM
2.Incline DB press 5x5 ramping from 60% of 1RM
3.One-arm DB row (same as Bench press)
4.Rear delt row to neck (same as incline db press)
Tues:MMA
Wed: Quad dominat
1. squat ramping with sets of 3 from 60% of 1RM
2. Front squat 5x5 ramping from 60% of 1RM
3. B split squats 5x5 ramping from 60% of 1RM
4. Front squat 1 set of max rep of 85% of last set of front squats
Thu: Vertical push and pull
1. Chin-ups/pull-ups ramping with sets of 3 from 60% of 1RM
2. Push press ramping with sets of 3 from 60% of 1RM
3. Military press 5x5 ramping from 60% of 1RM
4. Seated face pulls 5x5 ramping from 60% of 1RM
Fri: MMA
Sat: Ham dominat
1. snatch grip deadlift ramping with sets of 3 from 60% of 1RM
2. RDL 5x5 ramping from 60% of 1RM
3. Pull-throughs 5x5 ramping from 60% of 1RM
4. Glute-ham raise as mant reps as possible
Sun: rest
Thib, do you use twitch reps in deadlifts ? Can you give some guidelines if you do ?
When I warm-up for deadlifts I’ve always liked to do quick twitch reps from below to above thee kneecaps to pump the lower back with blood and prepare it for heavy weights.
[quote]Thy. wrote:
Thib, do you use twitch reps in deadlifts ? Can you give some guidelines if you do ?
When I warm-up for deadlifts I’ve always liked to do quick twitch reps from below to above thee kneecaps to pump the lower back with blood and prepare it for heavy weights.[/quote]
Yes, twitch reps can work with most free-weight lifts. As long as you respect these guidelines:
The starting position of the twitch is where the TARGET muscle group is in a stretched, but not limit stretch position. In most movements this will be 2-6" after the start of the concentric (lifting) phase.
The speed of the movement is explosive, both on the concentric and eccentric portions of the twitch. In the eccentric you actually use the antagonist muscles to “pull” yourself back into the starting position
The movement is stopped when you are no longer explosive and can’t execute a sharp turnaround between the concentric and eccentric phases.
In the deadlift two positions can be used for twitches, depending on what the target is:
From just above knees lifting about 8"
From mid-shins to knees level
Version 1 is very similar to a method that has been used by powerlifters at Westside barbell, they called it Dimel deadlifts.
Normally I don’t do program critiques as they are too long to do most of the time. But I’m in a good mood and your program is very sound so it will only require a few comments.
[quote]Capjuniper wrote:
mon: Horizontal push and pull
1.Bench press ramping with sets of 3 from 60% of 1RM
2.Incline DB press 5x5 ramping from 60% of 1RM
3.One-arm DB row (same as Bench press)
4.Rear delt row to neck (same as incline db press)
[/quote]
I like your exercise selection and reps ranges. I have two suggestions:
Perform the exercises in antagonist pairs. Bench with one-arm row and incline press with rear delts. Go back and forth between both exercises of a pair. Antagonist pairings are superior when using high threshold methods
Perform one activation drill for both movements patterns at the beginning of the workout. A few sets of ballistic push-ups and barbel row twitch reps.
[quote]Capjuniper wrote:
Wed: Quad dominat
1. squat ramping with sets of 3 from 60% of 1RM
2. Front squat 5x5 ramping from 60% of 1RM
3. B split squats 5x5 ramping from 60% of 1RM
4. Front squat 1 set of max rep of 85% of last set of front squats
[/quote]
Perform the 85% set as the last set of your front squats, but it still has to be the last set of a bodypart, so I would put front squats last in your program.
Don’t give yourself a precise number of sets to do, simply ramp up till you reach your RM for that day
Go with DB split squats, well actually I would recommend DB bulgarian split squats. They are a better quads exercise and you want to unload the spine on one exercise to avoid excessive CNS stress (when a barbell compresses the spine the CNS stress is always greater).
[quote]Capjuniper wrote:
Thu: Vertical push and pull
1. Chin-ups/pull-ups ramping with sets of 3 from 60% of 1RM
2. Push press ramping with sets of 3 from 60% of 1RM
3. Military press 5x5 ramping from 60% of 1RM
4. Seated face pulls 5x5 ramping from 60% of 1RM
[/quote]
Same comment as with your first day: perform the exercises in antagonist pairings.
Don’t start with a preconceived number of sets to do.
[quote]Capjuniper wrote:
Sat: Ham dominat
1. snatch grip deadlift ramping with sets of 3 from 60% of 1RM
2. RDL 5x5 ramping from 60% of 1RM
3. Pull-throughs 5x5 ramping from 60% of 1RM
4. Glute-ham raise as mant reps as possible
Sun: rest
thanks, hope you have time to answer
[/quote]
A snatch-grip deadlift is more quads-dominant, I would select another exercise. If you are comfortable with power cleans or power cleans from the hang here is what I would do;
A. Power clean from the hang ramping sets of 3
B. RDL ramping sets of 5
C. Pull-through ramping sets of 5
D. Glute-ham raise shoot for 3 times your max reps for one set spread over as many sets as needed to complete them all. (example, if you are capable of doing 10 GHR, perform 30 total reps spread over the number of sets required).
[quote]Christian Thibaudeau wrote:
Thy. wrote:
Thib, do you use twitch reps in deadlifts ? Can you give some guidelines if you do ?
When I warm-up for deadlifts I’ve always liked to do quick twitch reps from below to above thee kneecaps to pump the lower back with blood and prepare it for heavy weights.
Yes, twitch reps can work with most free-weight lifts. As long as you respect these guidelines:
The starting position of the twitch is where the TARGET muscle group is in a stretched, but not limit stretch position. In most movements this will be 2-6" after the start of the concentric (lifting) phase.
The speed of the movement is explosive, both on the concentric and eccentric portions of the twitch. In the eccentric you actually use the antagonist muscles to “pull” yourself back into the starting position
The movement is stopped when you are no longer explosive and can’t execute a sharp turnaround between the concentric and eccentric phases.
In the deadlift two positions can be used for twitches, depending on what the target is:
From just above knees lifting about 8"
From mid-shins to knees level
Version 1 is very similar to a method that has been used by powerlifters at Westside barbell, they called it Dimel deadlifts.[/quote]
Thanks! Version 1 is more for lower back and Version 2 is more for hips, or not ?
What do you think of this for my quad-dominant leg day:
-Work up to 3RM front squat (with 2-3 jump squats in between most sets)
Then with the weight of the last set of front squats:
-High Bar Back squat: 1 or 2 sets of 3 to get a feel, then one set of max reps (I’ve tried a couple times already and I usually land in the 13-16 rep range).
My specific question about this is if the relatively high reps on that last set are worth it. I usually keep most of my reps for any other group to under 6, but I’ve responded really well to 20 rep squats in the past.
CT,
I know that you are a big advocate of timing your carb intake for the best training results. I feel better at a lower carb intake(around 50-70g daily) not including greens. However I am going to start a training regimen which will include a lot more cardio/conditioning work and I was wondering if I could continue to keep my carb intake low and reach max conditioning as long as I time my carbs perfectly. If this is possible how can I go about it.
Hey coach. Have been sitting on a few questions, and was wondering if you could help.
Would a snatch-grip rack pull work the lower trapezius/rhomboid area more than a clean grip? Or just add more stress to the deltoid area?
Sort of in the same line: do you recommend straight arms or a 90-degree bend when performing rear deltoid raises?
How do you feel about high repitition clusters (ex 5+5+5+5) for hypertrophy? I have been experimenting with them for some time and I seem to get quite a good reaction from them.
I’d like to do a specialization program for my arms. They’ve been lacking for awhile now so I’d really like to hit them hard the next month and see if I can spark some growth. I will be following a lot of your training protocols as well as using your peri-workout nutrition protocol. I’m just wondering what the best way to split up my training would be to maximize my results. The last month I’ve been using a 3 day split followed by one off day so my training looked like this:
Chest/Back - Horizontal plane
Legs - Quad dominant day
Arms
Off
Chest/Back - vertical plane
Legs - posterior chain
Shoulders
Off
Repeat
I’ll be fine selecting exercises for my program but was wondering what kind of split you would use so that I can maximize my arm hypertrophy while at least maintaining the rest of my body?
Coach,
I am hoping to grow my yoke (and some guns on the side).
I used two previous specs that you mentioned, back/bicep & deadlift, and combined them to create a trap/bicep spec phase while increasing my deadlift.
DAY 1 â?? Top End Deadlift, brachialis
DAY 2 - Chest
DAY 3 â?? Low End Deadlift, biceps volume
DAY 4 - Shoulder, Tricep
DAY 5 â?? Non-Deadlift Back Work (1 horizontal, 1 vertical, facepulls), biceps heavy
I didn’t include any direct quad work. The low end deadlift day seemed to hit quads pretty good with trap bar deadlift on platform and snatch grip deadlift.
[quote]timmcbride00 wrote:
Coach,
I am hoping to grow my yoke (and some guns on the side).
I used two previous specs that you mentioned, back/bicep & deadlift, and combined them to create a trap/bicep spec phase while increasing my deadlift.
DAY 1 â?? Top End Deadlift, brachialis
DAY 2 - Chest
DAY 3 â?? Low End Deadlift, biceps volume
DAY 4 - Shoulder, Tricep
DAY 5 â?? Non-Deadlift Back Work (1 horizontal, 1 vertical, facepulls), biceps heavy
I didn’t include any direct quad work. The low end deadlift day seemed to hit quads pretty good with trap bar deadlift on platform and snatch grip deadlift.
Thoughts?[/quote]
The split itself seems fine. Can you give me an idea of what your workout looks like.
I’ve read through the threads but I’m a still a bit confused at the application of these new (to me) concepts such as ratcheting, ramping, plateau ramping etc… so I’ve got a couple of questions:
1.) On a given day, what criteria determines whether you ramp, ratchet or plateau ramp for a given rep range?..Let’s say I want to ramp load using pull-ups, if I start my work sets at ~60% of my 1RM and my target rep range is 3 reps/per set and I increase the weight ~10lbs per/set how do I decide whether or not to include ratcheting or plateau ramping? or is it more just about experimenting with the various methods?
2.) Should ramping (of some sort) be utilized for every exercise in a given workout?
3.) If for instance I’m doing a back workout consisting of Pull ups, DB rows and Pull overs, would it be overkill to perform a final set of each exercises at 85% of the RM reached for the day for the given rep range, or should I just choose one of the three exercises to perform this final “burn out” set? (hypertrophy goals in mind)
Not sure if this is the best place to ask this, but do you do phone/email consultations? I know a lot of trainers do them for a fee and was just curious if you offered this service. Being able to picking your brain for a half an hour about different specific questions regarding training, peri-workout nutrition, and fat loss would be pretty awesome.
Not sure if this is the best place to ask this, but do you do phone/email consultations? I know a lot of trainers do them for a fee and was just curious if you offered this service. Being able to picking your brain for a half an hour about different specific questions regarding training, peri-workout nutrition, and fat loss would be pretty awesome.[/quote]
I don’t know. I don’t do online training anymore, but I might do phone consults. That might be a good idea.
Not sure if this is the best place to ask this, but do you do phone/email consultations? I know a lot of trainers do them for a fee and was just curious if you offered this service. Being able to picking your brain for a half an hour about different specific questions regarding training, peri-workout nutrition, and fat loss would be pretty awesome.
I don’t know. I don’t do online training anymore, but I might do phone consults. That might be a good idea.[/quote]
Since I thought of it can I get my first call free =D
Seriously though keep me posted on this. Phone or email it doesn’t matter to me. I’m about to start doing a lot of new training and dietary concepts of yours and it is a lot of information to process. It’d be nice to sit down with you one-on-one in a few weeks after I adjust to all the stuff and just make sure I’m on the right track.
