New Training Questions

Training
42

Coach,
I was curious of your thoughts on how badly cardio, HIIT and sprinting could effect a mass/strength building phase?

I currently lift every other day, usually lasting 1.5-2 hours per session with 15-30 minutes of moderate intensity cardio afterwards. On some lifting days if I have time in the morning, I will do fasted SSC to break up my work volume. On my off lifting days I do one of three things. I either do 30 minutes SSC before breakfast, sprints or HIIT. If I feel drained and worn out, I do SSC. If I feel energetic, it’s sprints or HIIT (the sprints or HIIT I obviously do not do in the morning on an empty stomach). I make sure to track my intake of calories and adjust to be sure that I am gaining weight (which is easy as I can always ingest a few more calories) but I suppose I am also concerned with strength gain as well. Do you have any reason to believe that by doing this amount of SSC or energy work that I am promoting the growth of the slower twitch fibers in my legs and disallowing the fast twitch fibers from growing?

I’m curious about your thoughts on whether or not you feel that this type of training’s benefits outweight the consequences? My goals are to maintain a decent level of leanness while adding size and strength as well as also maintaining good conditioning as well as remaining explosive.

43

Coach,
I have been doing strength principles in terms of my training for the last two months to get more volume moving and develop power. I am currently on OVT for this month and for next month I was going to go back to my old programme, which is below, I have adjusted the weights since then to what I can lift now, but I wanted to know if it is a solid programme for next month?

My goals are just to shock my muscles out of low rep ranges and pure strength training to get more cut and overall just get some size and look good nekid hehe.

Some information about the my training is that I mainly consume 5 â?? 6 meals a day, 375 calories per meal, protein 28g, carbs 47g and fat 8.25g. I use Dymatize Elite 12 Hour Protein, take multivitan’s and fish oil, take a pre workout shake either NO SHOTGUN or another depending on cash at hand lol and I eat pretty clean 7 days a week.

Monday: Chest/Triceps/Shoulders

  • I do Muay Thai an hour later after gym*
    Triceps and shoulders are superset one after the other

Bench Press: 198 X 8 reps X 4 Sets, Then drop set weight twice on the last set
Incline Dumbbell press: 77 X 8 Reps X 4 Sets
Cable flies: 37 X 15 reps X 4 Sets, The drop set weight twice on the last set
Squat rack press: 1 Rep, then take weight off, and 2 Reps, so forth keep deloading till 10 reps is done
Triceps overhead pull downs: 143 X 8 Reps X 4 Sets
Triceps machine dip: 280 X 12 Reps X 4 Sets
Overhead Lift: 70 X 10 Reps X 4 Sets
Weighted dips: 110 X 5 Reps X 4 Sets

Barbell Standing Press Back and Front: 100 X 6 Reps X 4 Sets
Bent parellel rises: 35 X 8 Reps X 4 Sets
Straight arm parallel Rises: 35 X 8 Reps X 4 Sets

Tuesday: Cardio

  • I do Muay Thai later that night*

20min Spin Bike HIIT
5min running up and down on two steps
5 lengths X 5 Sets court sprints
Complexes: 6 Reps of 6 Exercises for 6 Sets, 1min break between sets
Deadlift
Bentover barbell rows
Front Squat
Squat
Squat into overhead press
Backward lunges

Wednesday: Back/Biceps, Traps

  • I do Muay Thai an hour later after gym*

Wide grip lat pull downs: 165 X 8 Reps X 4 Sets
T Bar Row: 154 X 8 Reps X 4 Sets
Low cable row: 190 X 8 Reps X 4 Sets
Lat pull down machine: 220 X 8 Reps X 4 Sets

Barbell curls: 77 X 8 Reps X 4 Sets
Alternate single curls: 44 X 8 Reps x 4 Sets
Hammer rope curls: 155 X 8 Reps X 4 Sets
Towel body pull ups: 10 Reps X 4 Sets

Squat Rack machine behind shrugs: 265 X 8 Reps X 4 Sets
Dummbbell shrugs: 100 X 8 Reps X 4 Sets
Bench smith machine front shrugs: 375 X 8 Reps x 4 Sets

Thursday: Cardio

  • I do Jiu Jitsu (grappling) later at night*

11km jog

Friday: Chest/Shoulders/Triceps/Legs

  • I do jiu jitsu if can on a Friday night*

Bench Press: 198 X 8 reps X 4 Sets, Then drop set weight twice on the last set
Incline Dumbbell press: 77 X 8 Reps X 4 Sets
Cable flies: 37 X 15 reps X 4 Sets, The drop set weight twice on the last set
Smith Machine Bench: 280 X 8 Reps x 4 Sets

Triceps overhead pull downs: 143 X 8 Reps X 4 Sets
Close Grip Bench: 155 X 8 Reps x 4 Sets
Skullcrushers: 55 X 10 Reps X 4 Sets
Weighted dips: 110 X 5 Reps X 4 Sets

Dumbbell overhead press: 62 X 8 Reps x 4 Sets
Bent parellel rises: 35 X 8 Reps X 4 Sets
Straight arm parallel Rises: 35 X 8 Reps X 4 Sets
Reverse flies: 35 X 8 Reps x 4 Sets

Squat: 198 X 8 Reps x 4 Sets
Leg pres: 286 x 8 Reps X 4 Sets
Standing calf raises: 264 x 10 Reps x 4 Sets
Light hamstring curls: 55 X 12 Reps X 4 Sets
Leg extensions till failure: 132 and deload for 4 sets
Sitting calf raises till failure: 132 and deload for 4 sets

Saturday: Back/Biceps, Traps

Hammer rope rows: 180 X 8 Reps X 4 Sets
Dumbbell Row: 62 X 8 Reps X 4 Sets
Underhand barbell rows: 155 X 8 Reps X 4 Sets
Close grip pull downs: 165 X 8 Reps X 4 Sets
Hyperextensions: 44 X 12 Reps x 4 Sets

Reverse Barbell curls: 77 X 8 Reps X 4 Sets
Incline hammer curls: 44 X 8 Reps X 4 Sets
Low barbell cable curls: 155 X 8 Reps X 4 Sets
Pull ups: 10 reps X 4 Sets

Squat Rack machine behind shrugs: 265 X 8 Reps X 4 Sets
Dumbell shrugs: 100 X 8 Reps X 4 Sets
Bench smith machine front shrugs: 375 X 8 Reps x 4 Sets
Deadlift: 220 X 8 Reps X 4 Sets

44

Hey Coach Thibs,

I was wondering how long it took you to go from 315 to 405 on the squat, assuming you know, which i realize is quite presumptuous since you probably could lift that when you were three years old and can’t remember that far back, not to mention you were an oly lifter who probably measured everything in kilo’s anyway.

But i just want a rough estimate, i’m only at using 230 for sets of three and i really can’t wait until I eventually start getting 315 or even 405 for a few reps! Just want some inspiration I guess.

45

[quote]ryoshi wrote:
Hey Coach Thibs,

I was wondering how long it took you to go from 315 to 405 on the squat, assuming you know, which i realize is quite presumptuous since you probably could lift that when you were three years old and can’t remember that far back, not to mention you were an oly lifter who probably measured everything in kilo’s anyway.

But i just want a rough estimate, i’m only at using 230 for sets of three and i really can’t wait until I eventually start getting 315 or even 405 for a few reps! Just want some inspiration I guess. [/quote]

I full squatted 315 for the first time when I was 17 and it was in September (football tests). It then took me roughly 4 months to go up to 365. I hit a 405 squat around 5 months later.

46

Hello Coach,

the gym that I work and train at lacks a squat rack, and this inability to squat has caused a loss of size(mostly vastus medialis) and strength. With regards to hamstrings, I lack that “hanging” look when viewed from the side.

Otherwise I rotate a combination of:
Deadlifts
Snatch grip deads
zercher squats
bulgarian squats
dumbbell RDL’S
leg curls
-usually heavy in the 6-8 rep range to start the workout and ending the session in higher reps for whatever exercise
-quads/hams trained together once a week

Should I be focusing more on Time Under Tension now for my quads to regain size and what would you suggest for my desired hamstring development?

As always your help is greatly appreciated Coach

47

[quote]Christian Thibaudeau wrote:
ryoshi wrote:
Hey Coach Thibs,

I was wondering how long it took you to go from 315 to 405 on the squat, assuming you know, which i realize is quite presumptuous since you probably could lift that when you were three years old and can’t remember that far back, not to mention you were an oly lifter who probably measured everything in kilo’s anyway.

But i just want a rough estimate, i’m only at using 230 for sets of three and i really can’t wait until I eventually start getting 315 or even 405 for a few reps! Just want some inspiration I guess.

I full squatted 315 for the first time when I was 17 and it was in September (football tests). It then took me roughly 4 months to go up to 365. I hit a 405 squat around 5 months later.[/quote]

Damn… 315 at 17, not bad genetics in the lower body department… Was it with good technique and did you learn it yourself at that time ?
How much did you weigh? Would also be interesting to hear when you hit 100 and 150 kg at bench press …

48

Hey coach, quick question about squating.

I saw Nate Green’s article The Box Squat for Bodybuilders and was wondering what you thought about box squating for building muscle vs strength? And besides what the article stated is there anything you have tried or would recommend in regards to box squating?

Thanks coach.

49

Thanks for the info about clean/bench ratio. I must have strong clean levers because my clean still seems to be improving faster(haven’t been cleaning for long.) The deadlift is also a strong point for me. Now I have a question about deadlifts…

Thanks(I think) to my disproportionatley large thumbs, I learned the hook grip very easily. I still recommend people to use the overhand/underhand grip(switch hands every set) because it seems to work for people and worked for me. I’m not a trainer, but I do get questions, help friends, etc. However, the more I think about it, it seems that this could hurt the back over time because it must change the muscle activation in the upper back from symetrical to asymetrical. Combine this with a big load on the spine and seems like a potential problem(cure with cleans?) What do you think?

50

[quote]toots27mkc wrote:
Thanks for the info about clean/bench ratio. I must have strong clean levers because my clean still seems to be improving faster(haven’t been cleaning for long.) The deadlift is also a strong point for me. Now I have a question about deadlifts…

Thanks(I think) to my disproportionatley large thumbs, I learned the hook grip very easily. I still recommend people to use the overhand/underhand grip(switch hands every set) because it seems to work for people and worked for me. I’m not a trainer, but I do get questions, help friends, etc. However, the more I think about it, it seems that this could hurt the back over time because it must change the muscle activation in the upper back from symetrical to asymetrical. Combine this with a big load on the spine and seems like a potential problem(cure with cleans?) What do you think?[/quote]

I rarely recommend using an alternating grip. Only competitive powerlifters should use it IMHO, and only during the few weeks prior to a competition. Bodybuilders are better off using a regular grip even if that means using straps for the heavier sets as the grip improves.

51

[quote]Thy. wrote:
Christian Thibaudeau wrote:
ryoshi wrote:
Hey Coach Thibs,

I was wondering how long it took you to go from 315 to 405 on the squat, assuming you know, which i realize is quite presumptuous since you probably could lift that when you were three years old and can’t remember that far back, not to mention you were an oly lifter who probably measured everything in kilo’s anyway.

But i just want a rough estimate, i’m only at using 230 for sets of three and i really can’t wait until I eventually start getting 315 or even 405 for a few reps! Just want some inspiration I guess.

I full squatted 315 for the first time when I was 17 and it was in September (football tests). It then took me roughly 4 months to go up to 365. I hit a 405 squat around 5 months later.

Damn… 315 at 17, not bad genetics in the lower body department… Was it with good technique and did you learn it yourself at that time ?
How much did you weigh? Would also be interesting to hear when you hit 100 and 150 kg at bench press …[/quote]

I was 188 when I did 315 and 205 when I did 405 (I know that because they were during football tests).

They were with close to perfect technique, I’m built for squatting (short legs with a proportionally short lower leg) so it didn’t take me long to master proper form.

I was a late bloomer on the bench, mostly because I didn’t train it much for a long part of my training career (olympic lifting). When I was 17 and did a 315lbs squat I did a 275lbs bench but it took me 3 years to reach 315. From 315 to 405 took me about a year when I stopped olympic lifting.

52

Hello coach Thib.

After reading these endless amounts of usefull information, every now and then there are some pieces of the puzzle that I need and can’t seem to find by just reading on.

Therefore some question regarding specialization, frequency and the emphasis put on variation factors.

It seems you’re a strong advocate of a 3 times a week approach with muscular groupings like chest/triceps and back biceps when specializing.

  • Lower body/quads/hams specialization.
    When you would like to use both squat and deadlift, could you be alternating a deadlift variation with a squat variation each separate session for example? What are your thoughts on this.

  • Specializing on calves and forearms.
    Most people are already used to training these muscle groups 2-3 times a week, so what would you do? Increasing to 5-6 sessions a week, with controlled volume and intensity or just keep the 3 sessions structure with alternating emphasis on extra volume and/or intensity?

  • For specializing on strength/hypertrophy.
    With regards to strength building in a particular lift you seem to prefer a “same exercise/different neural drive each session approach”
    For example high end RE work for 1 day, DE work for the second day and ME work for the third day.
    However when specializing on building muscle, you seem to prefer a variety factor in terms of alternating different exercise variations each session (changing pathways). What’s the rationale behind this?

In this context, let’s assume for example that I’m alternating the regular BP, with a narrow BP and a Wide BP over the three training days for the 4-6 weeks period.

Will ramping up to a max 3 rep set (with stil 1 rep in the tank) each traing be doable, generally speaking of course, without completely burning out within the specialization phase?

Apart from this, what is your take on using different set-rep protocols and if possible using several types of neural drives for different exercises within the same training session?

53

[quote]harpep wrote:

  • Lower body/quads/hams specialization.
    When you would like to use both squat and deadlift, could you be alternating a deadlift variation with a squat variation each separate session for example? What are your thoughts on this. [/quote]

When I’m doing a leg spec phase one good way of doing things would be one squat workout, one lunges workout and one deadlift workout. The lunges act as a lower back deload which at least make you able to do the deadlift work.

[quote]harpep wrote:

  • Specializing on calves and forearms.
    Most people are already used to training these muscle groups 2-3 times a week, so what would you do? Increasing to 5-6 sessions a week, with controlled volume and intensity or just keep the 3 sessions structure with alternating emphasis on extra volume and/or intensity? [/quote]

I would NEVER recommend a spec phase for these muscle groups. The forearms already receive plenty of stimulation from all the back and biceps work. If anything I’d throw in some forearm work at the end of 2 weekly workouts. I would spec on calves during a leg spec program… 1 calves exercise at the end of every spec workout.

[quote]harpep wrote:

  • For specializing on strength/hypertrophy.
    With regards to strength building in a particular lift you seem to prefer a “same exercise/different neural drive each session approach”
    For example high end RE work for 1 day, DE work for the second day and ME work for the third day.
    However when specializing on building muscle, you seem to prefer a variety factor in terms of alternating different exercise variations each session (changing pathways). What’s the rationale behind this? [/quote]

I believe in first activating the nervous system THEN stimulating growth when the CNS is hyped up. You can plan your methods any way you want, as long as you are respecting that principle.

[quote]harpep wrote:

In this context, let’s assume for example that I’m alternating the regular BP, with a narrow BP and a Wide BP over the three training days for the 4-6 weeks period.

Will ramping up to a max 3 rep set (with stil 1 rep in the tank) each traing be doable, generally speaking of course, without completely burning out within the specialization phase?[/quote]

If you are:

  • Ramping up starting with 60-70% (same number of reps even for lighter sets)
  • Always attempt to lift the weight as fast as possible
  • Add sets as long as you can add more weight but STOP when you reach the top weight you can do with the planned rep number

Then yes, you would. Simply because the intensity and volume (number of sets) will be autoregulated according to your daily physiological state.

54

Coach, when you start speaking of autoregulation, are you referring to APRE (autoregulating progressive resistance exercise)? which is set up as…

3RM Routine
set 0 Warm-up
set 1 6reps@ 50% 3RM
set 2 3reps@ 75% 3RM
set 3 Reps to Failure @3RM
set 4 Adjusted reps to failure

6Rm Routine
set 0 Warm-up
set 1 10reps@ 50% 6RM
set 2 6reps@ 75% 6RM
set 3 reps to failure @6RM
set 4 Adjusted reps to failure

10Rm Routine
set 0 Warm-up
set 1 12reps@ 50% 10RM
set 2 10reps@ 75% 10RM
set 3 reps to failure @10RM
set 4 Adjusted reps to failure

furthermore the weight and repetitions performed in the last set, set 4 determines the rep max for the next week. I’ve come to research that autoregulation is fairly new wave so to speak, so there is not much on it. I’m guessing you will be writing more on it and its applications?

55

[quote]Eazy wrote:
Coach, when you start speaking of autoregulation, are you referring to APRE (autoregulating progressive resistance exercise)? which is set up as…

3RM Routine
set 0 Warm-up
set 1 6reps@ 50% 3RM
set 2 3reps@ 75% 3RM
set 3 Reps to Failure @3RM
set 4 Adjusted reps to failure

6Rm Routine
set 0 Warm-up
set 1 10reps@ 50% 6RM
set 2 6reps@ 75% 6RM
set 3 reps to failure @6RM
set 4 Adjusted reps to failure

10Rm Routine
set 0 Warm-up
set 1 12reps@ 50% 10RM
set 2 10reps@ 75% 10RM
set 3 reps to failure @10RM
set 4 Adjusted reps to failure

furthermore the weight and repetitions performed in the last set, set 4 determines the rep max for the next week. I’ve come to research that autoregulation is fairly new wave so to speak, so there is not much on it. I’m guessing you will be writing more on it and its applications?[/quote]

Not it’s not APRE at all. Heck, even that method doesn’t account for daily changes in physiology optimally.

56

[quote]Christian Thibaudeau wrote:
harpep wrote:

  • Lower body/quads/hams specialization.
    When you would like to use both squat and deadlift, could you be alternating a deadlift variation with a squat variation each separate session for example? What are your thoughts on this.

When I’m doing a leg spec phase one good way of doing things would be one squat workout, one lunges workout and one deadlift workout. The lunges act as a lower back deload which at least make you able to do the deadlift work.

harpep wrote:

  • Specializing on calves and forearms.
    Most people are already used to training these muscle groups 2-3 times a week, so what would you do? Increasing to 5-6 sessions a week, with controlled volume and intensity or just keep the 3 sessions structure with alternating emphasis on extra volume and/or intensity?

I would NEVER recommend a spec phase for these muscle groups. The forearms already receive plenty of stimulation from all the back and biceps work. If anything I’d throw in some forearm work at the end of 2 weekly workouts. I would spec on calves during a leg spec program… 1 calves exercise at the end of every spec workout.

harpep wrote:

  • For specializing on strength/hypertrophy.
    With regards to strength building in a particular lift you seem to prefer a “same exercise/different neural drive each session approach”
    For example high end RE work for 1 day, DE work for the second day and ME work for the third day.
    However when specializing on building muscle, you seem to prefer a variety factor in terms of alternating different exercise variations each session (changing pathways). What’s the rationale behind this?

I believe in first activating the nervous system THEN stimulating growth when the CNS is hyped up. You can plan your methods any way you want, as long as you are respecting that principle.

harpep wrote:

In this context, let’s assume for example that I’m alternating the regular BP, with a narrow BP and a Wide BP over the three training days for the 4-6 weeks period.

Will ramping up to a max 3 rep set (with stil 1 rep in the tank) each traing be doable, generally speaking of course, without completely burning out within the specialization phase?

If you are:

  • Ramping up starting with 60-70% (same number of reps even for lighter sets)
  • Always attempt to lift the weight as fast as possible
  • Add sets as long as you can add more weight but STOP when you reach the top weight you can do with the planned rep number

Then yes, you would. Simply because the intensity and volume (number of sets) will be autoregulated according to your daily physiological state.
[/quote]

Do you recommend continuing using low reps for the stimulation work after autoregulation(i know you always stay 5 and below - except the one max set at the end of the workout - but for the masses, mainly who prefer higher reps than 5, do you believe they also would benefit more from staying in the lower rep range)?

57

[quote]MAF14 wrote:
but for the masses, mainly who prefer higher reps than 5, do you believe they also would benefit more from staying in the lower rep range)?[/quote]

What if the things you ‘prefer’ don’t get you optimal results? Eating cake every day is not conductive to building a great body, but I’m sure many people ‘prefer’ it to chicken and rice!

I honestly believe that lower reps yield better results.

58

Thib, if I remember correctly from the first training forum, you were discussing how we weren’t exactly sure why fat barbells allow some to bench/press pain free? I was doing your Holistic Chest Blast workout using a fat barbell for bench, and just to experiment a little I did a slow eccentric to see what I felt, and man my shoulder blades were on fire! I assume this is because the fat bar puts the muscles near the scapulae to work, and helps stabilize the shoulder joints?

59

CT,

What position did you play for football?

Speaking of which, when training for a sport, do you believe that blast isometrics, and twich reps are good for an athlete looking for strength as well as hypertrophy. Also would the stimulation exercises need to be changed or use different loading and rep schemes for athletes? Could you use a heavy sled/prowler instead of some lowerbody exercises for hypertrophy, or would it be inappropriate?

60

[quote]Christian Thibaudeau wrote:
Thy. wrote:
Christian Thibaudeau wrote:
ryoshi wrote:
Hey Coach Thibs,

I was wondering how long it took you to go from 315 to 405 on the squat, assuming you know, which i realize is quite presumptuous since you probably could lift that when you were three years old and can’t remember that far back, not to mention you were an oly lifter who probably measured everything in kilo’s anyway.

But i just want a rough estimate, i’m only at using 230 for sets of three and i really can’t wait until I eventually start getting 315 or even 405 for a few reps! Just want some inspiration I guess.

I full squatted 315 for the first time when I was 17 and it was in September (football tests). It then took me roughly 4 months to go up to 365. I hit a 405 squat around 5 months later.

Damn… 315 at 17, not bad genetics in the lower body department… Was it with good technique and did you learn it yourself at that time ?
How much did you weigh? Would also be interesting to hear when you hit 100 and 150 kg at bench press …

I was 188 when I did 315 and 205 when I did 405 (I know that because they were during football tests).

They were with close to perfect technique, I’m built for squatting (short legs with a proportionally short lower leg) so it didn’t take me long to master proper form.

I was a late bloomer on the bench, mostly because I didn’t train it much for a long part of my training career (olympic lifting). When I was 17 and did a 315lbs squat I did a 275lbs bench but it took me 3 years to reach 315. From 315 to 405 took me about a year when I stopped olympic lifting.[/quote]

How long did it take you to get to the 315/275 bench initially?

61

[quote]Ski_USMC wrote:
CT,

What position did you play for football?

Speaking of which, when training for a sport, do you believe that blast isometrics, and twich reps are good for an athlete looking for strength as well as hypertrophy. Also would the stimulation exercises need to be changed or use different loading and rep schemes for athletes? Could you use a heavy sled/prowler instead of some lowerbody exercises for hypertrophy, or would it be inappropriate?[/quote]

Inside linebacker.

Oh yeah, blast (except for squats) and twitch are great tools to use with athletes. So are clusters and high speed movements. Anything that focuses on high threshold activation and stimulation of the nervous system will be great for athletes.

Heck, most of that stuff I took from my past training experience as an athlete.