CT,
Considering you’ve written about Vince Gironda’s methods for this site, I was wondering what place, if any, his emphasis on density has in your current recommendations.
Would density work be a proper follow-up to the activation work, or is it a case where we should always be striving to increase density across the board, just not at the expense of strength?
[quote]leon79 wrote:
CT,
Considering you’ve written about Vince Gironda’s methods for this site, I was wondering what place, if any, his emphasis on density has in your current recommendations.
Would density work be a proper follow-up to the activation work, or is it a case where we should always be striving to increase density across the board, just not at the expense of strength?[/quote]
Your last assumption is the right one. Try to rest as little as you can without compromising performance
Hey Coach,
I recently and in the past have had a couple “minor” shoulder injuries. That did not require surgery or anything like that just hurt like hell and was a pain. But as a result I have really disproportionate left and right side upper body and arms. My shoulders themselves are not that bad but it is very apparent in my chest and biceps. I was wondering if you could give me some tips other than just working my left side (bad side) first or doing dumbell bench. I have tried that as well as doing a little more work with that side for roughly 4 to 5 months and I have not really seen any changes.
Thanks
Thib, I’ve tried the upright rows using your technique (away from the body to lower chest) - great exercsise without any soulder strain!
However, do you consider it primarily a delt or an upper back exercise ? I felt like it’s 50/50%, but I’m not sure.
Also, would be interesting to know how much weight you can lift on it?
[quote]Thy. wrote:
Thib, I’ve tried the upright rows using your technique (away from the body to lower chest) - great exercsise without any soulder strain!
However, do you consider it primarily a delt or an upper back exercise ? I felt like it’s 50/50%, but I’m not sure.
Also, would be interesting to know how much weight you can lift on it?[/quote]
Why would it matter? The bench press is as much a chest, triceps and delts exercise… the squat is a lower back, quads and hamstring exercise, etc.
I used up to 2 plates a side (225lbs) with a slight leg drive.
[quote]Christian Thibaudeau wrote:
Thy. wrote:
Thib, I’ve tried the upright rows using your technique (away from the body to lower chest) - great exercsise without any soulder strain!
However, do you consider it primarily a delt or an upper back exercise ? I felt like it’s 50/50%, but I’m not sure.
Also, would be interesting to know how much weight you can lift on it?
Why would it matter? The bench press is as much a chest, triceps and delts exercise… the squat is a lower back, quads and hamstring exercise, etc.
I used up to 2 plates a side (225lbs) with a slight leg drive.[/quote]
Of course, but to know whether to put it as pressing assistance (delt) or a pulling assistance (traps) if pressing/pulling split is used. You can put it on any of those days I guess ?
[quote]Thy. wrote:
Christian Thibaudeau wrote:
Thy. wrote:
Thib, I’ve tried the upright rows using your technique (away from the body to lower chest) - great exercsise without any soulder strain!
However, do you consider it primarily a delt or an upper back exercise ? I felt like it’s 50/50%, but I’m not sure.
Also, would be interesting to know how much weight you can lift on it?
Why would it matter? The bench press is as much a chest, triceps and delts exercise… the squat is a lower back, quads and hamstring exercise, etc.
I used up to 2 plates a side (225lbs) with a slight leg drive.
Of course, but to know whether to put it as pressing assistance (delt) or a pulling assistance (traps) if pressing/pulling split is used. You can put it on any of those days I guess ?
[/quote]
Read my ‘What I am Doing Now’ thread. It’s a pulling exercise.
[quote]Mondy wrote:
Thibs,
Would it be okay to do your deadlift for stubby guys program in conjunction with Dave Tates 6 week (westside template) bench press program? Or would that be overkill?
In the deadlift program, Deadlift standing on an 8" platform are prescribed, I tried setting this up with standard sized 45s, which leaves about an inch between the bar and my toes. Should I modify it to a 6 week program instead of 8, so I skip the first two weeks and start with deadlifts on an 6’ platform (which seems more doable)?
Thanks
Don’t sell yourself short… do both programs but add Pavel’s kettlebell routine and Ronnie Coleman’s biceps routine… you don’t wanna leave anything out!
This is, of course, sarcasm. You CAN’T do two SPECIALIZATION programs at once. They are called spec for a reason you know!!! [/quote]
Thibs,
Sorry for not being specific, but dave tate’s 6 week bench program was just a standard upper body westside template and in the deadlifting for stubby guys, it said it was okay to add an upper body westside template. I was simply wondering if you would still recommend the same thing today (since the article is a couple years old) or perhaps a lower volume/less intensity upper body sessions?
Christian,
I have a slight structural difference between my left and right legs: I have no arch in my right foot, which affects pronation and supination, I’ve broken my left shin such that there is an angular difference in my knee movement.
My question is, what would be an effective means to equalize my hypertrophy for both legs? As it stands, my left leg has much better VMO development, and will often override the right during bilateral push and pulls.
Currently doing right-leg focused unilateral lifts in a 3:1 ratio.
Thanks!
Thib, this thing has always bothered me :
Let’s say for the sake of example we have two possible splits:
OPTION A.
Day 1
Bench Press
Floor Press
Military Press
Day 2
Squats
Deadlifts
Romanian Deadlifts
Day 3
Pull ups
Bent rows
Upright Rows
OPTION B.
Day 1
Bench Press
Bent Rows
Squats
Day 2
Floor Press
Upright Rows
Deadlifts
Day 3
Military Press
Pull-ups
RDL
Basically, you’re doing the same, but which is better :
[quote]Thy. wrote:
Thib, this thing has always bothered me :
Let’s say for the sake of example we have two possible splits:
OPTION A.
Day 1
Bench Press
Floor Press
Military Press
Day 2
Squats
Deadlifts
Romanian Deadlifts
Day 3
Pull ups
Bent rows
Upright Rows
OPTION B.
Day 1
Bench Press
Bent Rows
Squats
Day 2
Floor Press
Upright Rows
Deadlifts
Day 3
Military Press
Pull-ups
RDL
Basically, you’re doing the same, but which is better :
If you are training only 3 days a week (going through the cycle once a week) option 2 is better. If you are training 6 days a week (going through the cycle twice) option 1 is better.
Coach, would you still recommend this program of yours from way back? Strength Training, Bodybuilding & Online Supplement Store - T NATION
Hi Christian, I have a question…I’m at an intermediate level in training and I’d love, as soon as I have finished the program I have, to try HSS-100…is it adeguate for an intermediate? Or it require a more advanced level?
Thank you for everything!
[quote]Eazy wrote:
Coach, would you still recommend this program of yours from way back? Strength Training, Bodybuilding & Online Supplement Store - T NATION
[/quote]
Yes, but I would make sure to use the perfect rep and ramping sets. Good program for that actually.
Coach,
Sorry if this has already been answered but I don’t think it has?
Will I,Bodybuilder be a series of specializations on certain muscle groups/movement patterns? Or will it be a general program focusing on each muscle group equally?
Thanks
J
[quote]King Eric wrote:
Coach,
Sorry if this has already been answered but I don’t think it has?
Will I,Bodybuilder be a series of specializations on certain muscle groups/movement patterns? Or will it be a general program focusing on each muscle group equally?
Thanks
J [/quote]
The first program in the series will be 4 spec phases + 1 transition phase. The following programs might adopt a different structure.
Thanks for the quick reply!
One more question on specialization:
I just wanted to know if, in your opinion, specializing on one muscle group/movement pattern then moving to another would in the long run yield better results than simply training all aspects equally? This is in the case of an intermediate lifter (2-3 years lifting experience).
Thanks
J
[quote]King Eric wrote:
Thanks for the quick reply!
One more question on specialization:
I just wanted to know if, in your opinion, specializing on one muscle group/movement pattern then moving to another would in the long run yield better results than simply training all aspects equally? This is in the case of an intermediate lifter (2-3 years lifting experience).
Thanks
J
[/quote]
From experience training bodybuilders, yes it does. All of my guys who compete train this way. We re-assess their physique every 4 weeks and establish the plan depending on what needs to be brought up.
Ahhh ok. All this info is great!
So for setting up a spec i believe you advise 3x workout a week on that bodypart with each using different exercises, and (in the case of chest) cut volume for shoulders and tri’s yes?
How would you set up a chest spec out of interest? E.g. width, thickness etc?
And finally, when on a certain spec, should we still aim to increase lifts involving other body parts? For example if on the chest spec should we still be trying to push our deadlifts and squats heavier?
Thanks
J
[quote]King Eric wrote:
Ahhh ok. All this info is great!
So for setting up a spec i believe you advise 3x workout a week on that bodypart with each using different exercises, and (in the case of chest) cut volume for shoulders and tri’s yes?
How would you set up a chest spec out of interest? E.g. width, thickness etc?
And finally, when on a certain spec, should we still aim to increase lifts involving other body parts? For example if on the chest spec should we still be trying to push our deadlifts and squats heavier?
Thanks
J
[/quote]
Yes, but oftentimes we will spec on a major muscle and its synergist (e.g. chest and triceps or back and biceps or legs). The volume for all the other muscles is decreased.
That can be a way (althougt this works best for back and legs). Or one session is heavy lifting, the other one is density - capaticy lifting and the third one is either explosive or higher volume stuff.
Yes, intensity is maintained… volume is decreased.