[quote]Christian Thibaudeau wrote:
hckyman147 wrote:
Coach T,
When squatting, should the max depth for an athlete be where the pelvis tucks underneath (ass to heels), or when the arch in the back begins to round?
Thanks coach,
hckyman
Only go down as low as you can without losing lower back arch.[/quote]
Thanks coach. Your insight is much appreciated.
[quote]Christian Thibaudeau wrote:
hckyman147 wrote:
Coach T,
When squatting, should the max depth for an athlete be where the pelvis tucks underneath (ass to heels), or when the arch in the back begins to round?
Thanks coach,
hckyman
Only go down as low as you can without losing lower back arch.[/quote]
What if doing that doesn’t allow much range of motion?
I can’t seem to bend down at a shoulder-width stance. Why do you believe that is? I am 5’8 (not very tall) and I don’t think that my legs are so long compared to my torso. That stance is what hits the quads most.
Thank you.
[quote]dayne_lathrop wrote:
Addict3d wrote:
So how many sets do you do for a typical workout? Meaning how many are warm ups and how many are working sets roughly.
i dont know if you were asking me, but if so
i just usually start at around 60 % of my one rep max for each exercise, then slowly ramp up till i cant get that number of reps anymore without grinding the reps. i usually do 1-2 “feel sets” before i start the 60%. i have done as many as like 10-12 maybe even 15 sets for each exercise depending on what i am doing. sometimes if i dont feel like increasing weight by small incriments i will do 2 sets of the same weight, then jump up for example
set 1- 60%
set 2- 60%
set 3- 65%
set 4- 65%
set 5 -70%
set 6- 70%
set 7 -75%
set 8 -75%
set 9- 80%
set 10-80%
set 11-85%
set 12-85%
(sometimes) set 13- 90%
in regards to that last set- lets say i am doing bench for sets of 3, that last set i might only do 2, because i know i wouldnt be able to accelerate the bar fast enough on the 3rd rep and i would be grinding the rep. so i would say just feel it out. and if its sets of 5, that last set might be 4 reps. just depends.
oh, by the way, sorry if i just wasted your time and you were asking CT, and not me.[/quote]
It was for CT, but that helps out some too. My problem is this, for example on my chest or back days I usually stick to 4-5 exercises. So do I do the 12-15 sets or however many it takes for all of them? That could result in 60 sets a on one muscl,e even though many of them are warms up.
If doing a spec phase (3 out of 5 lifting days a week), do you think that your high-volume autoregulation, performed once a week for non-spec bodyparts, is sufficient to maintain those muscles?
[quote]Addict3d wrote:
dayne_lathrop wrote:
Addict3d wrote:
So how many sets do you do for a typical workout? Meaning how many are warm ups and how many are working sets roughly.
i dont know if you were asking me, but if so
i just usually start at around 60 % of my one rep max for each exercise, then slowly ramp up till i cant get that number of reps anymore without grinding the reps. i usually do 1-2 “feel sets” before i start the 60%. i have done as many as like 10-12 maybe even 15 sets for each exercise depending on what i am doing. sometimes if i dont feel like increasing weight by small incriments i will do 2 sets of the same weight, then jump up for example
set 1- 60%
set 2- 60%
set 3- 65%
set 4- 65%
set 5 -70%
set 6- 70%
set 7 -75%
set 8 -75%
set 9- 80%
set 10-80%
set 11-85%
set 12-85%
(sometimes) set 13- 90%
in regards to that last set- lets say i am doing bench for sets of 3, that last set i might only do 2, because i know i wouldnt be able to accelerate the bar fast enough on the 3rd rep and i would be grinding the rep. so i would say just feel it out. and if its sets of 5, that last set might be 4 reps. just depends.
oh, by the way, sorry if i just wasted your time and you were asking CT, and not me.
It was for CT, but that helps out some too. My problem is this, for example on my chest or back days I usually stick to 4-5 exercises. So do I do the 12-15 sets or however many it takes for all of them? That could result in 60 sets a on one muscl,e even though many of them are warms up.
[/quote]
well i see your point, and is why i only stick to 2 exercises per body part. i have found the exercises (for me atleast) that are more compound and not isolation exercises work best for the exercise selection, allowing you to build overall strength. for example for chest i would do bench press, and then something like incline dumbell press. well here, ill just give you what i do on my horizontal push/pull day.
keep in mind that with each one of the exercises for chest, you should perform one set of the antogonist exercise inbetween each set.
bench press- ramping for sets of 3 reps
in between each set of this i do
barbell rows-ramping for sets of 3 reps
so one set bench, then back, then bench, etc.
then after that i do
close grip bench (my triceps are lagging, if yours arent i would recommend doing incline dumbell bench press instead) - ramping for sets of 5
in between each set of this i do
rear delt cable rope rows to neck (my rear delts are also lagging, but this is just a damn good exercise) for sets of 5
and thats it for chest pretty much for the week, but on my VERTICAL push/ pull day, i focus on my lats as far as a back exercise goes.
hope this helps some.
[quote]Christian Thibaudeau wrote:
therajraj wrote:
CT,
Does I, BODYBUILDER contain methods that will upset the average gym owner?
Not the first program, which is only what I call the ‘introduction to high threshold techniques’.[/quote]
Thib,
This question is regarding blast isos and impact on bars…unfortunately I am in a small town in Alaska, so finding another gym is essentially out of the question, as there is only one to be found. For some reason the guy is obsessive about the equipment, and goes bananas when he thinks anything has happened to it. Would using blast isos do any sort of damage to the bar where it hits the rack pins or cause the bar to bend at all (I’m guessing on this latter point that it should be fine, since the blast isos must impart less stress on the bar than a heavily loaded squat or deadlift)?
Basically I want to check in advance so that I don’t find myself having to open up another gym to continue training, hah, hah.
Ok, two things.
HOLY SHIT. I just started doing some of the activation techniques you mentioned and the difference is absolutely ridiculous. My barbell curl went up 15 pounds from the best I’ve ever used for reps (And I haven’t done direct bicep training in a month) after using some of the activation techniques in the video you posted, and my tricep dips went up almost 20. When I finished my workout I felt like I was through the roof.
I’m using the HSS-100 you wrote while a ago for my back, but doing it with the guidelines you wrote on this thread. But I’m not sure how to do my “non specialized” body parts. Thus far I’ve just used low reps for only two exercises, with some activation techniques and ramping with weight jumps that average 2-4 sets. Is this appropriate?
Thanks!
[quote]Christian Thibaudeau wrote:
Addict3d wrote:
What does a typical workout look like for you as far as working sets and warm up sets? You keep a journal on here?
I do not keep a journal and I don’t follow a training program. Never have. I autoregulate every single workout to reach the peak physiological response for that day. So every day is its own battle, which is why I don’t ‘follow’ anything. [/quote]
Thib,
Is your main focus just making sure that lifts are going up over time?
And as far as not keeping any sort of log, are there any levels of lifters where you think keeping some sort of track record can be worthwhile?
Dont know where this question would go, but ever since I started training very intensely: (2 slow and controlled bench press sets of 12, 20 reps of heavy slow deep breathing squats, 1 set of 20 heavy dumbbell pullovers, and 2 sets of painful bent-over back rows due to high stress from squats) three days a week, I have been getting headaches after the squats that make me want to puke. I’ve tried pushing through the w/o but my gym has a policy to take me to the hospital if I pass out or throw up, which is embarassing.
I’ve talked to people and I’ve gotten two suggestions which are no help at all: replenish potassium daily with oranges or orange juice, and be sure to consume carbs before w/o. Can I get any advice from you for this?
Hey CT,
I’m a front delt dominant bench presser, and i THINK ive read that you recommend the decline bench press to make the press more pec dominant, could you please clear this up for me because I’m not exactly sure where i read this and ive been lookin for it for the past few days with no luck lol
Hey Christian,
Given what you have introduced in terms of high intensity and auto-regulation as well as ramping, how would you alter your article “How to Design a Damn Good Program”?
[quote]vcjha wrote:
Dont know where this question would go, but ever since I started training very intensely: (2 slow and controlled bench press sets of 12, 20 reps of heavy slow deep breathing squats, 1 set of 20 heavy dumbbell pullovers, and 2 sets of painful bent-over back rows due to high stress from squats) three days a week, I have been getting headaches after the squats that make me want to puke. I’ve tried pushing through the w/o but my gym has a policy to take me to the hospital if I pass out or throw up, which is embarassing.
I’ve talked to people and I’ve gotten two suggestions which are no help at all: replenish potassium daily with oranges or orange juice, and be sure to consume carbs before w/o. Can I get any advice from you for this?[/quote]
I don’t have any answers for you, however I have a personal story. The couple times I felt sick and one time I actually threw up during a lift were all times I had a fruit smoothie right before my workout. As a result it may not be best to have fructose and potassium immediately pre-w/o. Could be coincidence, but not for my liking.
SWF/SR went well though, had my first doses yesterday! (delicious too)
thanks mould, but I didnt say I took fructose before w/o I just meant I eat an orange or drink the juice everyday. I eat maybe 2 pieces of bread before w/o. I just meant I followed the advice given to me. Congrats, but I have no money for those supplements. just plain whey!
[quote]Christian Thibaudeau wrote:
I do not do any form of cardio besides walking with my wife. I just hate cardio and only do it if it is an absolute necessity.
But if I had to do some right now, it would be 1 or 2 sprint sessions per week and 1-2 steady-state sessions per week.
[/quote]
Hi Coach,
do you still prefer 30 and 60m sprints?
Do you do them as speed/strength work?
Where should I place it in my Split?
Day1: Shoulder, Vertical pull
Day2: Quad, Hams
Day3: -
Day4: Chest, Horizontal Pull
Day5: Triceps, Biceps
Day6: -
Day7: -
Thanks in Advance
[quote]bgunner wrote:
Hey Christian,
Given what you have introduced in terms of high intensity and auto-regulation as well as ramping, how would you alter your article “How to Design a Damn Good Program”?[/quote]
I answered that question like 10 posts ago
[quote]vcjha wrote:
Dont know where this question would go, but ever since I started training very intensely: (2 slow and controlled bench press sets of 12, 20 reps of heavy slow deep breathing squats, 1 set of 20 heavy dumbbell pullovers, and 2 sets of painful bent-over back rows due to high stress from squats) three days a week, I have been getting headaches after the squats that make me want to puke. I’ve tried pushing through the w/o but my gym has a policy to take me to the hospital if I pass out or throw up, which is embarassing.
I’ve talked to people and I’ve gotten two suggestions which are no help at all: replenish potassium daily with oranges or orange juice, and be sure to consume carbs before w/o. Can I get any advice from you for this?[/quote]
This workout is about as far as humanly possible as what I would recommend. In fact, besides exercises selection I don’t like anything about that workout.
[quote]ThetfordMiner wrote:
Christian Thibaudeau wrote:
Addict3d wrote:
What does a typical workout look like for you as far as working sets and warm up sets? You keep a journal on here?
I do not keep a journal and I don’t follow a training program. Never have. I autoregulate every single workout to reach the peak physiological response for that day. So every day is its own battle, which is why I don’t ‘follow’ anything.
Thib,
Is your main focus just making sure that lifts are going up over time?
And as far as not keeping any sort of log, are there any levels of lifters where you think keeping some sort of track record can be worthwhile?[/quote]
Well, if the program is not idiotic and you autoregulate all the time, then performance will go up. You will have some bad days and some good ones, but the overall tendency will always go up.
The only athletes I ever recorded some type of performance were competitive lifters (powerlifters and olympic lifters). Track performance is another animal, and not my area of expertise.
[quote]Fathermithras wrote:
Ok, two things.
HOLY SHIT. I just started doing some of the activation techniques you mentioned and the difference is absolutely ridiculous. My barbell curl went up 15 pounds from the best I’ve ever used for reps (And I haven’t done direct bicep training in a month) after using some of the activation techniques in the video you posted, and my tricep dips went up almost 20. When I finished my workout I felt like I was through the roof.
I’m using the HSS-100 you wrote while a ago for my back, but doing it with the guidelines you wrote on this thread. But I’m not sure how to do my “non specialized” body parts. Thus far I’ve just used low reps for only two exercises, with some activation techniques and ramping with weight jumps that average 2-4 sets. Is this appropriate?
Thanks![/quote]
Yes, your approach for non spec body parts seems to be good. Basically keep the reps low to moderate, ramp up the weight and stop 1-2 sets earlier than you would normally stop a ramp for spec muscles.
[quote]ArcticAce wrote:
Christian Thibaudeau wrote:
therajraj wrote:
CT,
Does I, BODYBUILDER contain methods that will upset the average gym owner?
Not the first program, which is only what I call the ‘introduction to high threshold techniques’.
Thib,
This question is regarding blast isos and impact on bars…unfortunately I am in a small town in Alaska, so finding another gym is essentially out of the question, as there is only one to be found. For some reason the guy is obsessive about the equipment, and goes bananas when he thinks anything has happened to it. Would using blast isos do any sort of damage to the bar where it hits the rack pins or cause the bar to bend at all (I’m guessing on this latter point that it should be fine, since the blast isos must impart less stress on the bar than a heavily loaded squat or deadlift)?
Basically I want to check in advance so that I don’t find myself having to open up another gym to continue training, hah, hah. [/quote]
Unless you are using a cheap (very) bar OR you that you are the reincarnation of Hercules, you wont break the bars. You might scratch the surface, but never cause damage to it.
[quote]Thy. wrote:
I assume it would be effective to change intensity every week : 70,75,80,85% to practice all the ranges of force spectrum ?
Would you limit this type of work by time though ? If I go as long as I’m explosive it can turn into marathon for like 30 minutes and 20-30 sets![/quote]
With this type of workout that’s where you stop.
You can use double-ramping if you want more volume (two sets at the same weight before going up) but that’s it.
A workout could look like this (assuming a 235lbs bench press max)
Set 1 - 85lbs x 3 (feel set OR twitch reps)
Set 2 - 115lbs x 3 (feel set OR twitch reps)
Set 3 - 135lbs x 3
Set 4 - 135lbs x 3
Set 5 - 145lbs x 3
Set 6 - 145lbs x 3
Set 7 - 155lbs x 3
Set 8 - 155lbs x 3
Set 9 - 170lbs x 3
Set 10 - 170lbs x 3
Set 11 - 185lbs x 3
Set 12 - 185lbs x 3
Set 13 - 200lbs x 3
Set 14 - 200lbs x 3
Set 15 - 215lbs x 2 (second rep was starting to be slower, stop the exercise)