[quote]Guyah413 wrote:
Coach,
i’ve read about overworking the nervous system and overstressing tendons from low rep high weight training. You’ve touched on overworking the nervous system before and how one could fatigue the immune system and so on…
but regardless i have had some tendon pain from working out doing sets of 3 and ramping up like you said… is this common and something i should work through? or could it be a fault of my autoregulation technique?
basically could there be something i’m doing wrong? and if not is there something i could change about my diet to assist with the over working of the nervous system and tendons.
I do between 3-5 sets per excersize (depending on how the first sets went using autoregulation) and depending on the day i do 4-5 excersizes per muscle group. I think i could be overdoing it but the nervous stimulation technique makes the workout seem so much better, and like i don’t need to stop. But is there a point where i should stop myself regardless of how good the workout is going?
thanks for your time.[/quote]
WAY too many exercises. I rarely do more than 3 per muscle group and most of the time it’s 2. I prefer to do more sets of fewer exercises, especially when ramping.
Your diet is too acidic. Ingest more green veggies, glutamine, fish oil, almonds.
Using your approach to train with specialization of a muscular group and its synergist in a row, how many exercises you recommend for the first one and the second one? The number of the exercises is variable from heavy day, density day and explosive day for each muscle group?
According your ramp up guidelines how is the range of rep for each day (at least heavy and density)? And the last one, even though is not a training question, is the quantity of protocol’s serving sizes different in each day?
but a couple of weeks ago I asked why the single rep for me is so hard to do but once I do I can typically get another one or two reps.
Is it a CNS thing that would respond well to a specific technique? (the first to come to mind would be clusters)
What techniques would help with this??
What is the reason behind why the one rep max is so tough to perform but once the bar moves the next one can be done.
For instance 405 sumo was tough once but when i tried again and really ‘dug in’ I was able to get 2.
CT,
I usually train at 5:30pm sometimes as late as 7pm… Lately I have been staying up very late because I can’t stop thinking and dont really feel tired. Is this due to my CNS being in overdrive for hours after I’m done working out?
[quote]brmnstl wrote:
Hopefully this won’t black list me
but a couple of weeks ago I asked why the single rep for me is so hard to do but once I do I can typically get another one or two reps.
Is it a CNS thing that would respond well to a specific technique? (the first to come to mind would be clusters)
What techniques would help with this??
What is the reason behind why the one rep max is so tough to perform but once the bar moves the next one can be done.
For instance 405 sumo was tough once but when i tried again and really ‘dug in’ I was able to get 2.
Thanks[/quote]
Most people with an inefficient nervous system will always be more powerful on the second rep than on the first one (provided that the load is not excessive) and many will be even stronger on the 3rd rep. This is especially true for exercises from a deadstart like deadlifts.
[quote]Christian Thibaudeau wrote:
DrD13 wrote:
CT,
I have been training using your techniques with fewer reps and heavier reps etc and I have been having trouble sleeping lately. I know you mentioned one of your clients had trouble sleeping due to his CNS being very active but I was wondering if I am possible overtraining. What are some signs of the CNS being overtrained?
CNS overtraining would have the opposite effect. Your CNS is in overdrive OR your cortisol levels are elevated at night (they should be down). At what time are you training?[/quote]
speaking of elevated cortisol levels, do you know where can I find decent glycine?.. I looked around the local downtown Montreal shops and the clerks had no clue what I was talking about… and as far as I know, no such thing by Poliquin brand or Biotest…
I ended up getting some L-tyrosine … I know it’s for stress, but can it be an effective way to regulate cortisol?
coach,
i guess you heard and maybe even “treated” this problem for numerous and numerous of times
after i started doing heavy explosive barbell curls (activated either by blast isometrics or drop and catch), i got this f*cking pain in my forearms again, i last had it when i was a novice to the sport 5 years ago… it hurts so bad as if my bones were just about to crack, and as i realized the last time, it hurts the most when i put the barbell back into the rack… what is that?.. measurements aside, but my forearms literally dwarf my upper arms optically in a way so i can’t imagine that they are too weak, one problem could be that my wrist is smaller than my gradnma’s haha, but whatever, the pain is nowhere near the wrist
[quote]padrinho wrote:
coach,
i guess you heard and maybe even “treated” this problem for numerous and numerous of times
after i started doing heavy explosive barbell curls (activated either by blast isometrics or drop and catch), i got this f*cking pain in my forearms again, i last had it when i was a novice to the sport 5 years ago… it hurts so bad as if my bones were just about to crack, and as i realized the last time, it hurts the most when i put the barbell back into the rack… what is that?.. measurements aside, but my forearms literally dwarf my upper arms optically in a way so i can’t imagine that they are too weak, one problem could be that my wrist is smaller than my gradnma’s haha, but whatever, the pain is nowhere near the wrist
guess you know what I mean… HELP! [/quote]
I had this same issue as well… Im not completely sure but I think it has to do with the flexibility of our wrists and how tight the tendons are in the forearm.
How do i fix that? Is it even as important as the 2-4 rep range which I am very good at?
(to me clusters would work but what else, I know twitch reps and some of the others that have been talked about are great to “prime the pump” but are there anymore that specifically target that 1-2 rep problem)
this whole nervous system idea makes so much sense to me ( i work on it for a living for crying out loud) but I thought since I have for the past 6 years trained in a typical 4-8 reps range that my nervous system was pretty good
I’m a huge fan! I have been going through all of your articles and trying to take in as much as possible and apply what I can to my training. I came across “Running Man” and really want to incorporate your energy-system work into my training to keep fat gains to a minimum during my bulk. My only problem is knowing when to put it in as to not effect my leg gains. My current split is Leg/Upper Push/Upper Pull. I usually just go at it for 3 days, rest on day 4, and repeat. Sometimes if I need to I take an extra day off cause the frequency is so high it won’t matter. Can you make any suggestions for your HIIT like energy-systems or any alternatives I can use?
[quote]Christian Thibaudeau wrote:
Guyah413 wrote:
Coach,
i’ve read about overworking the nervous system and overstressing tendons from low rep high weight training. You’ve touched on overworking the nervous system before and how one could fatigue the immune system and so on…
but regardless i have had some tendon pain from working out doing sets of 3 and ramping up like you said… is this common and something i should work through? or could it be a fault of my autoregulation technique?
basically could there be something i’m doing wrong? and if not is there something i could change about my diet to assist with the over working of the nervous system and tendons.
I do between 3-5 sets per excersize (depending on how the first sets went using autoregulation) and depending on the day i do 4-5 excersizes per muscle group. I think i could be overdoing it but the nervous stimulation technique makes the workout seem so much better, and like i don’t need to stop. But is there a point where i should stop myself regardless of how good the workout is going?
thanks for your time.
WAY too many exercises. I rarely do more than 3 per muscle group and most of the time it’s 2. I prefer to do more sets of fewer exercises, especially when ramping.
Your diet is too acidic. Ingest more green veggies, glutamine, fish oil, almonds.
Hi Coach,im fighter, i ve got a question, what is your suggestion for short time strength related workout 2-3 times a week? (30 min of strength work then im planning to do some gpp drills ) should it be upper lower split or it is better to focus on total body workout (aka big basic squat every workout?) if someone trains 2 times a week is it good idea to do deadlift and squat on different days ? im coming from startin strength based workouts…
[quote]Christian Thibaudeau wrote:
DrD13 wrote:
CT,
I have been training using your techniques with fewer reps and heavier reps etc and I have been having trouble sleeping lately. I know you mentioned one of your clients had trouble sleeping due to his CNS being very active but I was wondering if I am possible overtraining. What are some signs of the CNS being overtrained?
CNS overtraining would have the opposite effect. Your CNS is in overdrive OR your cortisol levels are elevated at night (they should be down). At what time are you training?[/quote]
CT
Does do this type of heavy CNS training cause your bodys cortisol to be higher when you workout at night? Also when your CNS is in over drive, that doesnt mean your cortisol is high also?
[quote]ebomb5522 wrote:
bloodnsweat wrote:
PRDelicious wrote:
Question for CT and his followers: What is best reads for me to develop a leg specialization program based on CT’s principles. I am an advanced (lifing for 17 years) lifter who has transitioned from competitive strongman to now just lifting to keep sane. I need to structure my programs better and have a good working knowledge of programming. I just finished a 6 week shoulder specialization program and am taking a down week right now. Any pointers will be greatly appreciated.
x2
x 3
x 4
I have been planning on doing the shoulders, back, chest, and arm specializations, but would not want to do those without a leg specialization
I remember you mentioning in a previous post that you did a ‘twitch workout’ that got you sore for 12 days… How did the workout itself look? Did you use heavy lifting and then twitch reps for the second exercise?
I’m about to start a ketogenic diet. Would it work to use higher doses of leucine (in place of carbs from Surge Recovery) to spike insulin before the workout?
I remember you mentioning in a previous post that you did a ‘twitch workout’ that got you sore for 12 days… How did the workout itself look? Did you use heavy lifting and then twitch reps for the second exercise?
I’m about to start a ketogenic diet. Would it work to use higher doses of leucine (in place of carbs from Surge Recovery) to spike insulin before the workout?
CT, I don’t want to start a new thread, but I just wanted to comment about something.
Its about the power of the nervous system. In 3 workouts, I’ve experienced something I never have before, especially today’s workout. I recently started training using Poliquin’s Advanced German Volume training system (meaning, I picked my own exercises and weekly split, I’m just using the principles he outlined in his article). The several sets before the last few are quite easy. But around set 6 and 7, fatigue is setting in, and fast. Today I was doing a squat workout, and at around set 7, my left quad locked up on me. After squats, I went on to do standing calve raises. I decided to only do 5 sets of my 10 rep max, but I took only 15 seconds between sets. After 4 sets, my calves locked up and I had to stop.
I’ve never felt my quads lock up like that before during squats. I actually have DOMS in my quads, just a half hour after the end of my workout.
Could this be due to the fact that the several sets before the final few greatly prime the nervous system, and that my muscles contracted so hard that they locked up?
[quote]Christian Thibaudeau wrote:
2. Your diet is too acidic. Ingest more green veggies, glutamine, fish oil, almonds.
[/quote]
What’s the purpose of glutamine?
When is the best time to consume it(empty stomache?)?