[quote]Christian Thibaudeau wrote:
Thy. wrote:
Christian Thibaudeau wrote:
A bobsleigh guy who was 77kg on 5’8’'. Bench pressed 190kg and could squat well over 230kg for reps.
His 190 was with a shirt, only time he tried one. But his best non-shirted max is 182.kg[/quote]
I think i know this guy…
Chris,
i’m starting the para-protocol next week, and as I expect some muscle to gain I have one more thing thats bothering me. I have a weak (optically) trap and mid-back area, the rest of the back (lower back and lats) are relatively big&thick… the question on my mind is, should I specialize my whole routine on my back if I want to gain the most weight as possible, or should i just do a normal split and begin to use narrower grips in pullups, rows and so forth?
i ‘just’ want my traps and midback to reach out to the outside world like my pecs for example do.
thanks
[quote]Christian Thibaudeau wrote:
Montenegro wrote:
If you’re a 150 pound dude getting into bar fights with guys that are 300 lbs, clearly you have some more issues on the table haha
A good friend of mine is a 300lbs strongman competitor and everytime he goes out some small kid try to pick a fight with him…[/quote]
Haha, that’s probably because public fights are rare in developed countries, so these small guys are not afraid! Anywhere in Eastern Europe they’d get their face smashed immediately by the big guy in most cases…
[quote]padrinho wrote:
chris,
i’m starting the para-protocol next week, and as I expect some muscle to gain I have one more thing thats bothering me. I have a weak (optically) trap and mid-back area, the rest of the back (lower back and lats) are relatively big&thick… the question on my mind is, should I specialize my whole routine on my back if I want to gain the most weight as possible, or should i just do a normal split and begin to use narrower grips in pullups, rows and so forth?
i ‘just’ want my traps and midback to reach out to the outside world like my pecs for example do.
thanks[/quote]
I train a bodybuilder who has (had) that same problem… except that he is 260 on 5’9" and has the widest shoulders I’ve ever seen. So his lack of traps really created a bad look.
We have been focusing on this weakness by splitting the back into 3 workouts:
Workout 1: Traps and lower back
Workout 2: Mid-back/back thicknes
Workout 3: Lats/teres major/back width
After 4 weeks I took some pictures and he was honestly shocked. I’ll try to post it here, my camera is out of power and can’t find the charger!
[quote]Charles3264 wrote:
Christian Thibaudeau wrote:
Thy. wrote:
Christian Thibaudeau wrote:
A bobsleigh guy who was 77kg on 5’8’'. Bench pressed 190kg and could squat well over 230kg for reps.
His 190 was with a shirt, only time he tried one. But his best non-shirted max is 182.kg
I think i know this guy…[/quote]
Doubt it, he is from (and lives) in Trois-Rivieres and doesn’t travel much.
hey ct
just a question about teres maj. Ive noticed lately that mine is starting to stick out and i reckon it looks pretty cool, just wondering how i could focus training on it…like i know adduction/lat pulldown etc etc but i remember from anatomy class it medially rotates, but not really sure if that would be effective way to train it???
also, i have a had trouble building up my calves, i find it hard to train soleus with bent legs cos i get epic cramping, and standing calf raises seem to ramp fine but i still have small calves, any advice?
thanks
[quote]krsoneeeee wrote:
hey ct
just a question about teres maj. Ive noticed lately that mine is starting to stick out and i reckon it looks pretty cool, just wondering how i could focus training on it…like i know adduction/lat pulldown etc etc but i remember from anatomy class it medially rotates, but not really sure if that would be effective way to train it???
also, i have a had trouble building up my calves, i find it hard to train soleus with bent legs cos i get epic cramping, and standing calf raises seem to ramp fine but i still have small calves, any advice?
thanks[/quote]
For the teres, I’ve found that lat pulldowns at the cable cross-over station is ideal. You have to do them kneeling down and really pull down and toward your body.
For calves, try twitch reps in the high position (use your arms to bring the weight in the fully contracted position) on the seated calves raise (12-20 seconds per set) and on the standing calves machine (5 to 9 seconds)
[quote]Christian Thibaudeau wrote:
padrinho wrote:
chris,
i’m starting the para-protocol next week, and as I expect some muscle to gain I have one more thing thats bothering me. I have a weak (optically) trap and mid-back area, the rest of the back (lower back and lats) are relatively big&thick… the question on my mind is, should I specialize my whole routine on my back if I want to gain the most weight as possible, or should i just do a normal split and begin to use narrower grips in pullups, rows and so forth?
i ‘just’ want my traps and midback to reach out to the outside world like my pecs for example do.
thanks
I train a bodybuilder who has (had) that same problem… except that he is 260 on 5’9" and has the widest shoulders I’ve ever seen. So his lack of traps really created a bad look.
We have been focusing on this weakness by splitting the back into 3 workouts:
Workout 1: Traps and lower back
Workout 2: Mid-back/back thicknes
Workout 3: Lats/teres major/back width
After 4 weeks I took some pictures and he was honestly shocked. I’ll try to post it here, my camera is out of power and can’t find the charger![/quote]
sounds good, did you still train him back every 5 days or or even more frequent ?
[quote]padrinho wrote:
Christian Thibaudeau wrote:
padrinho wrote:
chris,
i’m starting the para-protocol next week, and as I expect some muscle to gain I have one more thing thats bothering me. I have a weak (optically) trap and mid-back area, the rest of the back (lower back and lats) are relatively big&thick… the question on my mind is, should I specialize my whole routine on my back if I want to gain the most weight as possible, or should i just do a normal split and begin to use narrower grips in pullups, rows and so forth?
i ‘just’ want my traps and midback to reach out to the outside world like my pecs for example do.
thanks
I train a bodybuilder who has (had) that same problem… except that he is 260 on 5’9" and has the widest shoulders I’ve ever seen. So his lack of traps really created a bad look.
We have been focusing on this weakness by splitting the back into 3 workouts:
Workout 1: Traps and lower back
Workout 2: Mid-back/back thicknes
Workout 3: Lats/teres major/back width
After 4 weeks I took some pictures and he was honestly shocked. I’ll try to post it here, my camera is out of power and can’t find the charger!
sounds good, did you still train him back every 5 days or or even more frequent ?
[/quote]
His training cycle was:
DAY 1. Traps, lower back, hamstrings
DAY 2. Chest/Triceps
DAY 3. Mid-back/biceps
DAY 4. Quads/calves
DAY 5. Back width/Shoulders
Note that he has the widest shoulders I’ve ever seen and actually needs very little direct delt work which is why he can put it along with back
How much time did it take for that guys to achieve that kind of numbers?
MR Christian ive been watchin the I, Bodybuilder and i want to get as big as you and your partner is there anyway on how you can help me build muscle
so the weekend’s off, is this enough for the average athlete to recuperate from the CNS stimulation 5 days in a row? or am i right saying if i autoregulate right, there should be no problems at all ?
[quote]pimbill90 wrote:
MR Christian ive been watchin the I, Bodybuilder and i want to get as big as you and your partner is there anyway on how you can help me build muscle[/quote]
dude, just pickup weight lifting, start reading this page, especially thibs articles, there is a Training for Newbies column… VERY VERY Helpful… if had something like that back when i started ? i would have cracked the 202lbs mark in half the time.
here’s a link to all of his articles: Strength Training, Bodybuilding & Online Supplement Store - T NATION
[quote]padrinho wrote:
so the weekend’s off, is this enough for the average athlete to recuperate from the CNS stimulation 5 days in a row? or am i right saying if i autoregulate right, there should be no problems at all ?
[/quote]
Ideally I would recommend non-consecutive days off. Better especially for hormonal recovery. But with proper autoregulation it is possible to train 5 days in a row. Heck, if you really know what you are doing you can train everyday.
wait a second, sry but my english skills are stuck here a bit, non-consecutive days off u say hmm, so how would that look like if I were to use such a 5 day cycle for mid-back spec as mentioned a above?
CT,
I don’t know if someone has asked a question about this already or not, but when I looked through, I didn’t see any. If someone were to do a Squat specialization phase, how could it be set up in order to maximize the increase of strength without overtraining. I was thinking three days a week, with one being maximal strength incorporating partial reps, ramping up to a heavy set of three on the full squat, and I am sort of unsure where to go from there. Any help would be greatly appreciated.
Thanks,
Evan
This is something I’d been wondering myself and would like to see your take on it Thibs.
As far as rest-pausing goes, which do you think would be better for gaining muscle mass: The traditional high %1RM, 5-10 seconds between reps for mini-sets, or the Doggcrapp version? Do you have experience implementing either or both to see some results in trainees or yourself?
[quote]Christian Thibaudeau wrote:
Charles3264 wrote:
Christian Thibaudeau wrote:
Thy. wrote:
Christian Thibaudeau wrote:
A bobsleigh guy who was 77kg on 5’8’'. Bench pressed 190kg and could squat well over 230kg for reps.
His 190 was with a shirt, only time he tried one. But his best non-shirted max is 182.kg
I think i know this guy…
Doubt it, he is from (and lives) in Trois-Rivieres and doesn’t travel much.[/quote]
Hey CT
First thanks for all the great new training info The rams have allowed me to reach personal goals I thought were not attainable.
Today I was doing heavy Sumo deads and noticed something I thought you could explain
My reps scheme was 3-2-1 for six sets and I noticed and have before that on that one rep set it is really hard to get that first rep on the single or the 2 reps but once i do one rep the second is actually easier to do.
For instance I went for a PR of 415 raw and it was tough the first one and even backed off and tried it again. When I attempted it again one rep was near my max and it was really tough to get it going but I was able to do one more (2 total) much easier. So I know I can do more perhaps (435lb) but that first reps really is tough
What gives?? Is it a CNS thing or a head thing or what
Thanks
CT - I don’t have access to reverse hyperextension equipment. Besides deadlifts, rack deadlifts, and good mornings, what are good ways to add some size and development to my lower back and lower central lats?