CT,
I did my planche-pushups today from a dead start, and I barely have enough strength to type this little note! I got the idea from watching you bench in the I, BODYBUILDER video. I had to force the ultimate maximum contraction to just get off the ground and I thought I was going to burst every vessel in my body. But in doing so, I learned about a weakness of mine from your teaching. Take care, merci!
Christian,
It looks like a Black Iron Strength thick bar that you use… what thickness is the one in the I, BODYBUILDER video?
Any advice on choosing the “right” fit?
Have you seen those pimp adjustable Black Iron Dumbbells? I’m sure they’re expensive as hell, but damn they look cool.
[quote]Professor Chaos wrote:
Christian,
It looks like a Black Iron Strength thick bar that you use… what thickness is the one in the I, BODYBUILDER video?
Any advice on choosing the “right” fit?
Have you seen those pimp adjustable Black Iron Dumbbells? I’m sure they’re expensive as hell, but damn they look cool. [/quote]
We have the 2 and 3’’ bars. We also have those dumbbells.
CT,
I would like to know what you think about the use of this style of training in the strength training of a sprinter. Typically my strength training is of a lower intensity that what you recommend here. It would be around 70-80% the majority of the time with occasional forays up to around 85 or 90% at certain times of the year.
I remember you posting on Charlie Francis’ forum in the past so I assume you have some knowledge of his training philosophy that strength work for a sprinter should be general and that you must avoid tapping into the recovery resources too much that will be required for high intensity sprinting and plyometrics/ballistics.
I have found this to ring true in my own training and by holding myself back to a certain extent in the weight room I make better progress over all. However I do need to gain muscle mass at this point which your methods would obviously aid very effectively, so I am curious if they could be suitable in my situation.
An easy way to alter it would obviously be to ramp up using higher reps, maybe around 8, when I need to keep the intensity in the weight room down. However is this getting too far away from the whole premise of your style of training - to activate high threshold motor units?
The other thing I was wondering about was the use of perfect reps. Do you think that in this case the focus on max force and a high speed turnaround would make the reps compete too much with the other high intensity elements in my program?
Thanks for your help Christian. Whether or not it is applicable to me I love what you’re doing here. You’re a real asset to the strength training community.
Switch
Most of the programs I have done of yours, here on T-Nation, include a set of 100 reps at the end of the workouts.
Do you see an advantage in continuing that concept at the end of a ramping workout to engorge the muscle with blood and nutrients? I hated them at first, but haven grown to appreciate them.
[quote]stretch67 wrote:
Most of the programs I have done of yours, here on T-Nation, include a set of 100 reps at the end of the workouts.
Do you see an advantage in continuing that concept at the end of a ramping workout to engorge the muscle with blood and nutrients? I hated them at first, but haven grown to appreciate them. [/quote]
Yes, I actually don’t see that set as a training set but more like a way to initiate the recovery process.
[quote]Christian Thibaudeau wrote:
ThorsHammer wrote:
Thib,
I walked into my gym the other day and noticed that the owner had added a 3" thick barbell to the gym floor. Now a lot of times when people talk about thick grip work, they are specifically referring to 2" diameter implements. Do you think it is still beneficial to do certain exercise with the 3" bar? If so, what type of things would you suggest using it for and what stuff might you stay away from given that diameter?
For specific hand strength work they are useful (e.g. static holds for time). I also like them for bench pressing. But I honestly prefer the 2’’ bar on most movements.[/quote]
Thib,
This might sound silly, but if you had access to a 3" bar, would elevating it on the J-hooks of a power rack and doing static hangs for 20-30 seconds or so and then adding weight as you get stronger be worthwhile, as well?
Thib,
What are you general thoughts as far as using 1-arm barbell preacher curls as an activation exercise? Can these be effective if used correctly or would they be much further down on a list of choices for getting activated?
Thib, do you think that even for a regular trainee (not Oly lifter) 100% technique in power clean is still required ?
Is it still a good lift for general population if you just pick the weight from the floor, pull and jump with it - even if it’s more of an arm and back pull and less of a hip explosion ?
[quote]Thy. wrote:
Thib, do you think that even for a regular trainee (not Oly lifter) 100% technique in power clean is still required ?
Is it still a good lift for general population if you just pick the weight from the floor, pull and jump with it - even if it’s more of an arm and back pull and less of a hip explosion ?[/quote]
No, a non-competitive guy doesn’t have to lift with perfect olympic lifting technique.
Basically I look for:
So no you do not have to be perfect. But if you turn it into an arm and back lift then it’s not acceptable.
[quote]Thunderstruck88 wrote:
Thib,
What are you general thoughts as far as using 1-arm barbell preacher curls as an activation exercise? Can these be effective if used correctly or would they be much further down on a list of choices for getting activated?[/quote]
Exercises requiring more stabilization do help activate the body/muscles. But for my experience they will only help you get “ready to lift” sooner but will not potentiate your capacities as well as other activation methods.
[quote]AtleticoMadrid wrote:
Christian Thibaudeau wrote:
ThorsHammer wrote:
Thib,
I walked into my gym the other day and noticed that the owner had added a 3" thick barbell to the gym floor. Now a lot of times when people talk about thick grip work, they are specifically referring to 2" diameter implements. Do you think it is still beneficial to do certain exercise with the 3" bar? If so, what type of things would you suggest using it for and what stuff might you stay away from given that diameter?
For specific hand strength work they are useful (e.g. static holds for time). I also like them for bench pressing. But I honestly prefer the 2’’ bar on most movements.
Thib,
This might sound silly, but if you had access to a 3" bar, would elevating it on the J-hooks of a power rack and doing static hangs for 20-30 seconds or so and then adding weight as you get stronger be worthwhile, as well?
[/quote]
If you are able to do that, yeah, it would be a good grip drill.
Hey man, one question:
Do you apply your low rep training and advice to training the calves? 8 reps or less seems pretty low for them by conventional standards.
Thanks in advance.
[quote]Vir wrote:
Hey man, one question:
Do you apply your low rep training and advice to training the calves? 8 reps or less seems pretty low for them by conventional standards.
Thanks in advance.[/quote]
Yes I do. Especially with standing calves exercises which targets the gastrocnemius (fast-twitch dominant muscle).
Tim Patterson has found that twitch reps (super fast partial reps) in the high (contracted) position followed by twitch reps in the low (stretched position) work very very well. Do each position for around 5 seconds and shoot for around 1.5 twitch rep per second. So technically it is not low reps, but still low time under tension.
Thib, what reps do you usually use for rear delt which is conventionally done for higher reps ?
[quote]Thy. wrote:
Thib, what reps do you usually use for rear delt which is conventionally done for higher reps ?[/quote]
Same as with everything. When a muscle (or individual) is slow-twitch dominant I actually want to train the fibers so that they gradually take on fast-twitch properties.
[quote]Christian Thibaudeau wrote:
Vir wrote:
Hey man, one question:
Do you apply your low rep training and advice to training the calves? 8 reps or less seems pretty low for them by conventional standards.
Thanks in advance.
Yes I do. Especially with standing calves exercises which targets the gastrocnemius (fast-twitch dominant muscle).
Tim Patterson has found that twitch reps (super fast partial reps) in the high (contracted) position followed by twitch reps in the low (stretched position) work very very well. Do each position for around 5 seconds and shoot for around 1.5 twitch rep per second. So technically it is not low reps, but still low time under tension.[/quote]
Thanks a lot Christian.
What are your thoughts on this new product as an alternative to twitch reps?
(btw I am joking)
[quote]Vir wrote:
Christian Thibaudeau wrote:
Vir wrote:
Hey man, one question:
Do you apply your low rep training and advice to training the calves? 8 reps or less seems pretty low for them by conventional standards.
Thanks in advance.
Yes I do. Especially with standing calves exercises which targets the gastrocnemius (fast-twitch dominant muscle).
Tim Patterson has found that twitch reps (super fast partial reps) in the high (contracted) position followed by twitch reps in the low (stretched position) work very very well. Do each position for around 5 seconds and shoot for around 1.5 twitch rep per second. So technically it is not low reps, but still low time under tension.
Thanks a lot Christian.
What are your thoughts on this new product as an alternative to twitch reps?
(btw I am joking)[/quote]
God… can America be any gayer ?!
[quote]Christian Thibaudeau wrote:
Thy. wrote:
Thib, what reps do you usually use for rear delt which is conventionally done for higher reps ?
Same as with everything. When a muscle (or individual) is slow-twitch dominant I actually want to train the fibers so that they gradually take on fast-twitch properties.[/quote]
I’m trying to get the concepts behind this, so tell me if this is correct.
For side delts, instead of doing higher repetition lateral raises, you would do twitch reps at both the high and low ends of the movement, with some full reps in between the twitch reps? Or Am I misunderstanding?
[quote]Fathermithras wrote:
Christian Thibaudeau wrote:
Thy. wrote:
Thib, what reps do you usually use for rear delt which is conventionally done for higher reps ?
Same as with everything. When a muscle (or individual) is slow-twitch dominant I actually want to train the fibers so that they gradually take on fast-twitch properties.
I’m trying to get the concepts behind this, so tell me if this is correct.
For side delts, instead of doing higher repetition lateral raises, you would do twitch reps at both the high and low ends of the movement, with some full reps in between the twitch reps? Or Am I misunderstanding?
[/quote]
Not all muscles need twitch reps in the contracted position, in fast most of the respond better to doing only twitch reps from a slightly stretched position.
The use of twitch reps doesn’t replace regular reps, they are basically a tool to learn to be explosive and ‘rewire’ the nervous system.