I have been working on my cortisol and have been using PPS 400 mg post workout and Power Drive and 400 before bed but think another time may be better.
I fall asleep no problem and wake up well rested ( although I hit the head at 2:30 am everyday, hope its not adrenals although I am taking a product call drenamin for that)
I train at noon and have noticed over the past 3 weeks more tiredness in the afternoon.
Should I add more PPS to postworkout and less at night or split the dose differently?
Also is there a good spot to see more info on some of the lifts to do before the main lift and how to do them (ie jump squats before squats, twitches, etc)
thanks
hey thibs, i usally take about 5-10 yang r-ala in the morning before work for a good energy boost. coming up here im going to be working a morning shift as well as a night shift. i was wondering if taking yang r-ala in the morning(8am), and then in the evening(11pm) on my way to work, would have any detrimental effects. thanks a lot
[quote]brmnstl wrote:
Coach I did not know where to put this
I have been working on my cortisol and have been using PPS 400 mg post workout and Power Drive and 400 before bed but think another time may be better.
I fall asleep no problem and wake up well rested ( although I hit the head at 2:30 am everyday, hope its not adrenals although I am taking a product call drenamin for that)
I train at noon and have noticed over the past 3 weeks more tiredness in the afternoon.
Should I add more PPS to postworkout and less at night or split the dose differently?
[/quote]
No, the PPS lowers cortisol. Cortisol is a low-grade adrenalin and energy mobilizer. If you have a crash in the afternoon it’s not high cortisol because too much cortisol makes you restless, not tired.
Might be adrenal fatigue, could also be diet related or simply that your daily workload has increased.
What are ur views on using the lumberjack squat as opposed to the front squat as the main excerise for quads?
Good ASSISTANCE exercise, will never replace front or back squats because they:
Have less of a training effect on the lower back
Don’t involve the abs as much
Put less overload at the end of the movement
thks for the reply, CT.
I asked becos almost all the plates were used during one of my leg days and I can only come up with 2 45 pounds plates.
The excerise does seem to be easier to execute and allow me to go deeper. Guess I will stick to front squats
You did the best you could in the situation. Better to do the lumberjack squat than leg extensions!
BTW, change gyms… unless there are 100 people training legs at the same time there should never be a shortage of 45lbs plates in any gym.
[/quote]
Yeah, the gym that I went to is seriouly lacking in 45lbs plate, u either go earlier or later in the evening to avoid the peak human traffic. The only good thing is its near my campus.
in your opinion, would the twitch reps be effective in shortened positions for some muscles? For exemple, it’s easier to keep body stability in rowing movements if the sharp partials are done in the upper part of the row. But for potentiation purposes, would that do the trick? Any benefit of doing twitch reps on both short and long muscle position (like you do in your arm training vid for preacher and dips) versus just one or the other?
While we’re on the subject, back training is probably what I have a harder time finding variations of regular lats and med. and lower traps exercices for dead stops, myotatic reps and twitched reps. Any ideas to share?
Do you think doing 8X3 and 5X5 for both back and biceps on the same day would be too much? I can understand not keeping that rep scheme for chest, delts and triceps because the tris work so hard on every lift, but when I train back I don’t get a ton of biceps stimulation. They’re actually a weak bodypart of mine. Thanks.
Hi coach…i m trying to build myself a program with the help of your hth book (awesome by the way)! This is my chest workout…i m i on or off…thanks
1a swiss ball pu 3-4 max
1b alt punching with elastic 3-4 30-40 secs
2a incline db presses 3-4 x12-15
2b 2 swiss ball pu 3-4x max
2c alt punching
3a flat flyes 3-4 x12-15
3b cable cross overs 3-4 x 12-15
3c alt punching 30-40 secs or plyo push ups…
Do you think doing 8X3 and 5X5 for both back and biceps on the same day would be too much? I can understand not keeping that rep scheme for chest, delts and triceps because the tris work so hard on every lift, but when I train back I don’t get a ton of biceps stimulation. They’re actually a weak bodypart of mine. Thanks.[/quote]
Sure, I’ve done (add curls after rowing). As long as you do it for only 1 exercise per body part you’ll be fine.
Thib, what are recommendations for a sort of “deloading” ramping, i.e. when I suddenly have a period of not hitting the same weights as before. I’ve just had a couple weeks of constant PRs and feeling invincible…
Then just one day came and I feel weak and the strength is declined for at least 10%.
Should I make very small jumps and work with lighter weights and possibly do more 4-5 reps ramping ? (I mostly did 2-3 reps)
Should I drop the assistance or on the contrary do more of it to compensate for the poor main lift ?
[quote]Thy. wrote:
Thib, what are recommendations for a sort of “deloading” ramping, i.e. when I suddenly have a period of not hitting the same weights as before. I’ve just had a couple weeks of constant PRs and feeling invincible…
Then just one day came and I feel weak and the strength is declined for at least 10%.
Should I make very small jumps and work with lighter weights and possibly do more 4-5 reps ramping ? (I mostly did 2-3 reps)
Should I drop the assistance or on the contrary do more of it to compensate for the poor main lift ?[/quote]
First of all, don’t jump the gun as soon as you have one workout where your strength decreases. As I mentionned in the past, out of 10 workouts I normally gain in 5-6 of them, maintain in 3 of them and have a performance decrease in 1-2 of them. So one decrease in performance once in a while is to be expected even with the best planning and training.
That having been said, if you have more than one bad performance in a row or start to show symptoms of systemic fatigue, deload. You do so by not going above the max weight you can still accelerate. When not deloading you can go past that point and go for an actual RM (e.g. working up to the max weight you can lift for 3 reps) but during the deloading period do not go past the max weight you can accelerate… and spend more sets there. Stop the sets when you are no feeling explosive anymore.
For example…
50kg x 3
60kg x 3
70kg x 3
80kg x 3 (max weight you feel like you can acceletate)
80kg x 3 (still explosive)
80kg x 3 (still explosive)
80kg x 3 (still accelerating but not as explosive)
80kg x 3 (last rep wasn’t accelerative STOP the exercise)
[quote]Christian Thibaudeau wrote:
Thy. wrote:
Thib, what are recommendations for a sort of “deloading” ramping, i.e. when I suddenly have a period of not hitting the same weights as before. I’ve just had a couple weeks of constant PRs and feeling invincible…
Then just one day came and I feel weak and the strength is declined for at least 10%.
Should I make very small jumps and work with lighter weights and possibly do more 4-5 reps ramping ? (I mostly did 2-3 reps)
Should I drop the assistance or on the contrary do more of it to compensate for the poor main lift ?
First of all, don’t jump the gun as soon as you have one workout where your strength decreases. As I mentionned in the past, out of 10 workouts I normally gain in 5-6 of them, maintain in 3 of them and have a performance decrease in 1-2 of them. So one decrease in performance once in a while is to be expected even with the best planning and training.
That having been said, if you have more than one bad performance in a row or start to show symptoms of systemic fatigue, deload. You do so by not going above the max weight you can still accelerate. When not deloading you can go past that point and go for an actual RM (e.g. working up to the max weight you can lift for 3 reps) but during the deloading period do not go past the max weight you can accelerate… and spend more sets there. Stop the sets when you are no feeling explosive anymore.
For example…
50kg x 3
60kg x 3
70kg x 3
80kg x 3 (max weight you feel like you can acceletate)
80kg x 3 (still explosive)
80kg x 3 (still explosive)
80kg x 3 (still accelerating but not as explosive)
80kg x 3 (last rep wasn’t accelerative STOP the exercise)[/quote]
Thanks!
Do you have those maintenance workouts even when you feel like you certainly can hit a PR ? Just because you already had some PR sessions in a row you’d do a decrease or maintenance session deliberately ?
[quote]Thy. wrote:
Christian Thibaudeau wrote:
Thy. wrote:
Thib, what are recommendations for a sort of “deloading” ramping, i.e. when I suddenly have a period of not hitting the same weights as before. I’ve just had a couple weeks of constant PRs and feeling invincible…
Then just one day came and I feel weak and the strength is declined for at least 10%.
Should I make very small jumps and work with lighter weights and possibly do more 4-5 reps ramping ? (I mostly did 2-3 reps)
Should I drop the assistance or on the contrary do more of it to compensate for the poor main lift ?
First of all, don’t jump the gun as soon as you have one workout where your strength decreases. As I mentionned in the past, out of 10 workouts I normally gain in 5-6 of them, maintain in 3 of them and have a performance decrease in 1-2 of them. So one decrease in performance once in a while is to be expected even with the best planning and training.
That having been said, if you have more than one bad performance in a row or start to show symptoms of systemic fatigue, deload. You do so by not going above the max weight you can still accelerate. When not deloading you can go past that point and go for an actual RM (e.g. working up to the max weight you can lift for 3 reps) but during the deloading period do not go past the max weight you can accelerate… and spend more sets there. Stop the sets when you are no feeling explosive anymore.
For example…
50kg x 3
60kg x 3
70kg x 3
80kg x 3 (max weight you feel like you can acceletate)
80kg x 3 (still explosive)
80kg x 3 (still explosive)
80kg x 3 (still accelerating but not as explosive)
80kg x 3 (last rep wasn’t accelerative STOP the exercise)
Thanks!
Do you have those maintenance workouts even when you feel like you certainly can hit a PR ? Just because you already had some PR sessions in a row you’d do a decrease or maintenance session deliberately ?[/quote]
No.
I start every session with the mindset of breaking a record. Once I start ramping I know immediately if I’m in good shape (and can push to the max) or not (if it’s best to hold back).
I am going to start one of your workout schedules, ‘deadlifting for stubby guys’ and i had a question. When you suggest, for example, good mornings for 3 sets of 6-8 reps should i still be ramping the weight up like I normally do? Also, when you use a 3/2/1 wave for 2 sets are you increasing the weight each set here as well?
Thanks coach, im looking forward to trying this program.
Do you think that unilateral work should always be included? I’m training for a blend of strength and mass, and I find lunges etc very difficult. Part of that may be that one of my legs is slightly longer than the other. Should I be trying to get strong on lunges, or just focus on squatting, deads, etc? Thanks for your time.
[quote]mabbott29 wrote:
Do you think that unilateral work should always be included? I’m training for a blend of strength and mass, and I find lunges etc very difficult. Part of that may be that one of my legs is slightly longer than the other. Should I be trying to get strong on lunges, or just focus on squatting, deads, etc? Thanks for your time.[/quote]
It’s something that needs to be addressed on a case-by-case basis. People with short legs relative to their torso don’t need as much (if any) unilateral work to optimally build the legs. This is my case, I grow VERY well on squats, front squats and deads. Others with longer legs will do better if they include more unilateral work.