I’m trying to decide whether I should use the program in your “3 Ways To Get Big!” article or Phase 1 from your “Mutation Transformation - Part 1.” The reason why the latter caught my eye is because you stated that one of your objectives was “to increase muscle mass while maintaining the same amount of body fat”, which is my goal for the next 6 or 7 months.
Under what circumstances would you recommend one of these programs over the other? Does either one have the potential to last longer?
Also, out of curiosity, in the “3 Ways To Get Big!” article, what would you say to someone who’s trying to decide whether he should do the “Advanced” level workouts instead of the “Intermediate” level ones or vice versa?
I don’t know if this will provide useful context to my questions or not, but I’ve been lifting regularly since 2000, usually following 3-day weekly workout programs. I’ve generally limited myself to barbell lifts (bench, squat, deadlift and overhead press) and thrown in some pull-ups, chin-ups, dips, curls, etc. here and there.
My decision to switch to aesthetics rather than strength as my primary training goal was a recent one. I never have and most likely never will compete in any powerlifting/strongman or bodybuilding competitions.
DAY 1 - Strength (90% as A BROAD GUIDELINE) ramping up to the max weight for 3 reps
DAY 2- Top-end speed work (70% as A BROAD GUIDELINE) ramping up to the max weight you can still accelerate
DAY 3 - Top-end hypertrophy work… (80% as a BROAD GUIDELINE) ramping up to the max weight for 5-6 reps
Its whole body, activation work, then onto the stimulation work, my question is on the top-end speed work day, should the reps go no higher than 3 on these or can you go up as high as 5 reps as long as you can still accelerate?
Thib, is it productive or counter-productive to have a motor learning session with A LOT of sets, like 1 set a minute for 20 minutes ? I’ve recently done about 20 sets of 1 rep in 20-23 minutes with the load I could hardly ramp up to for 3 reps. It felt really good. I’d say I could do up to 30 such lifts in 40-45 minutes if I tried. But the question is - is it worth it ?
Second quick question : you recommend always ramping up as the most effective method for strength and size. But more for strength, do you find a session of 7-10 singles with 95-97% load (straight sets) to be worth including once in a while ?
[quote]Thy. wrote:
Thib, is it productive or counter-productive to have a motor learning session with A LOT of sets, like 1 set a minute for 20 minutes ? I’ve recently done about 20 sets of 1 rep in 20-23 minutes with the load I could hardly ramp up to for 3 reps. It felt really good. I’d say I could do up to 30 such lifts in 40-45 minutes if I tried. But the question is - is it worth it ?[/quote]
Yes it would work, provided that…
The weight used is between 70 and 88% (I would not go above 88% if you plan on doing 40 minutes worth)
You always try to accelerate the weight as much as you can, otherwise doing that many sets will be counterproductive
Use a double/triple ramp… for example:
Assuming a max of 230lbs
140 x 1
145 x 1
150 x 1
155 x 1
160 x 1
165 x 1
170 x 1
175 x 1
180 x 1
185 x 1
150 x 1
155 x 1
160 x 1
165 x 1
170 x 1
175 x 1
180 x 1
185 x 1
190 x 1
195 x 1
160 x 1
165 x 1
170 x 1
175 x 1
180 x 1
185 x 1
190 x 1
195 x 1
200 x 1
205 x 1
[quote]Thy. wrote:
Second quick question : you recommend always ramping up as the most effective method for strength and size. But more for strength, do you find a session of 7-10 singles with 95-97% load (straight sets) to be worth including once in a while ? [/quote]
No, too much burden on the CNS and it wouldn’t bring much more improvements.
[quote]Christian Thibaudeau wrote:
Thy. wrote:
Thib, is it productive or counter-productive to have a motor learning session with A LOT of sets, like 1 set a minute for 20 minutes ? I’ve recently done about 20 sets of 1 rep in 20-23 minutes with the load I could hardly ramp up to for 3 reps. It felt really good. I’d say I could do up to 30 such lifts in 40-45 minutes if I tried. But the question is - is it worth it ?
Yes it would work, provided that…
The weight used is between 70 and 88% (I would not go above 88% if you plan on doing 40 minutes worth)
You always try to accelerate the weight as much as you can, otherwise doing that many sets will be counterproductive
Use a double/triple ramp… for example:
Assuming a max of 230lbs
140 x 1
145 x 1
150 x 1
155 x 1
160 x 1
165 x 1
170 x 1
175 x 1
180 x 1
185 x 1
150 x 1
155 x 1
160 x 1
165 x 1
170 x 1
175 x 1
180 x 1
185 x 1
190 x 1
195 x 1
160 x 1
165 x 1
170 x 1
175 x 1
180 x 1
185 x 1
190 x 1
195 x 1
200 x 1
205 x 1
Thy. wrote:
Second quick question : you recommend always ramping up as the most effective method for strength and size. But more for strength, do you find a session of 7-10 singles with 95-97% load (straight sets) to be worth including once in a while ?
No, too much burden on the CNS and it wouldn’t bring much more improvements.
[/quote]
Thanks !
If I don’t go for 40 minutes, but for 20 minutes, is it fine to :
go for 90-92 % ?
have about 1 set a minute ? E.g. 18-20 sets in 20 minutes ?
You have to change your attitude. It seems to me that you are either:
a) afraid of not lifting maximum weights all the time for fear of losing strength. It’s stupid… strength is not built with max lifts, heavy yes, but not maximal
b) afraid of looking weak in your gym so you always want to go to the max you can do.
Trust me, with this attitude you will never be able to have long term success in training.
You have to change your attitude. It seems to me that you are either:
a) afraid of not lifting maximum weights all the time for fear of losing strength. It’s stupid… strength is not built with max lifts, heavy yes, but not maximal
b) afraid of looking weak in your gym so you always want to go to the max you can do.
Trust me, with this attitude you will never be able to have long term success in training.[/quote]
It’s certainly a).
I think that at my current level, I’m fine working more heavy and more often. Let’s take bench press for example. Surely, someone benching 150 kg should work at lower intensities. My top bench is 95-100 kg. Although this is not a light load for my own structure (65 kg of bodyweight) and for my own CNS, if we look at that load as an absolute rather than relative number, it’s very low. I think all the structures and CNS recover faster from a 100 kg bench than from a 150 kg bench, regardless of individual specifics (bodyweight, etc.)
All the big guys are absolutely sure that they recover longer than light guys even if relatively they lift the same load or less.
That is why I think that I can get away with heavier loads more frequently.
I’ve asked about 90% for motor learning because you have recommended it in “Beast Building”, but you didn’t mention if there’re any limit number of sets that you shouldn’t cross in 20 minutes.
The following question applies to how to appropriately go about using offset loading and when it might be appropriate to use this over more “stable” choices of a similar exercise.
As an example, take the standard lunge. This would be the most stable version of that exercise, but then you could choose to use offset loading by holding a dumbbell on one side at arm’s length, on one side with a front squat type of grip, and with the DB held at arm’s length overhead. Each of those versions would require more stability through the torso, and the relative difficulty would increase as you change the center of gravity on the exercise. Now I understand that many of these choices might not be things that you’d use much (or even at all) in your own programs or those you make for clients. But I am asking this, because you always have a knack for taking any training concept and clarifying its inherent value (or lack of) and how to use it for best results.
A lot of people will say not to get caught up in thinking of this as a legs versus torso stability exercise debate, and that the offset-loaded movements still stress the legs a lot but with the add benefit of challenging hip and spinal stability more and shoring up the typical weakest links in the chain. Others will counter that those types of variations are merely trying to get too cute with things and detract from maximum focus on the lower body.
Are there appropriate ways to make use of the versions with offset loading or is it better just to use any of them in programming and not worry so much about the relative stress on the lower body between the different variations?
I decided I wanted to squat completely raw with no belt of any sort since I was almost starting from scratch on the lift. I have been having terrible shin pains when I go without the belt. Is there any cause for this you might be aware of?
[quote]Christian Thibaudeau wrote:
Rocky101 wrote:
CT,
How would you go about correcting/activating the medial and posterior delt. This is a major weak area for me, and am not sure the best way to bring up this lagging body part. I have always read that the medial delt is slow twitch and using low reps isn’t the best way to bring them up.
I used to believe in doing higher reps for slow-twitch dominant muscles. But in light of the knowledge I have accumulated over the past months it is obvious to me that this is a wrong approach. If anything you should include more explosive or low reps work for the lateral (not medial) and posterior heads of the deltoids.
To better isolate these heads, lean forward slightly when doing lateral raises and make sure that at the top your pinkies are higher than your thumbs.[/quote]
How would one incorporate more explosive movements for slow-twitch fibers? Twitch reps? And wouldn’t this be dangerous to the achilles tendon on something like the seated calf raise? Also curious if you could explain the new research that has led you to these observations
I’ve read and enjoyed four of your books. They’ve been a wealth of good info. I wanted to try your “Spec Blitz Block” shoulders/legs spec from the May 2007 Thib System Monthly, but think it might be too ambitious for my training level. I read you also recommend 3x/wk for lagging parts, i.e. squat day, deadlift day, lunges day. Would you be willing to offer some general guidelines for this approach?
Could you give me an example of how you use the cns activation and then the stimulation work on an upper body workout?
There are several ways of doing so. And I don’t like to give specific examples because in the past people would assume that they were actual workout recommendations, not an example.
To give you an idea…
ACTIVATION TECHNIQUES:
explosive lifting (includes the early sets of a regular exercise when ramping up the weight)
Twitch reps
Blast isometrics
Lifts from the stretch-relax position (pushing, pulling, squatting from pins)
variations of the olympic lifts
Jumps and throws
These techniques can be used at the beginner of the workout, for the muscle to be trained (works best if you are only training one muscle group OR using a powerlifting approach where ypu focus on one lift) or contrasted with regular exercises (one activation, one stimulation, one activation, one stimulation… always ramping up the weight).[/quote]
Hey thanks coach! Could you give me an idea of the stimulation methods you use after you amp up the cns?
Is unstable training good to use for warm up sets, like pushups on bosu ball before Benching???
Im lacking in the leg department as i had a bad motorcycle accident when young and never got my legs up to scratch(which is what i am trying to do now)
What good unstable work exercises could i do before squats???
Thib, quick question on cleans and snatches. I’ve always wondered, when performing the lift on the second pull, do you literally jump, or use a forceful leg/hip drive as if you were jumping?
Hey coach just a quick question, in your programs when you specify lets say 4 sets of 10 reps for an excercise are those 4 working sets not including the warmup sets or you pyramid up the weights till the final set???
Let’s say one(or me) increases strength by a lot while staying at the same weight and bodyfat; or decides to bulk up and cut back down to the same weight and bodyfat. Obviously, they’re neural drive has to increase in order to be stronger at the same body comp. How will the new, stronger me look in comparison to the old, weaker me?
You have to change your attitude. It seems to me that you are either:
a) afraid of not lifting maximum weights all the time for fear of losing strength. It’s stupid… strength is not built with max lifts, heavy yes, but not maximal
b) afraid of looking weak in your gym so you always want to go to the max you can do.
Trust me, with this attitude you will never be able to have long term success in training.[/quote]
Hi coach,
while I totally agree with that, something has just come to bother me… when you look at a westside template, they do sets of 3 till they can’t do it anymore, then SINGLES.
Is it due to the special nature of their sport, which consists precisely in lifting a weight ONE TIME?
Or is there something else I’m missing? Could athletes benefit from this program?
You have to change your attitude. It seems to me that you are either:
a) afraid of not lifting maximum weights all the time for fear of losing strength. It’s stupid… strength is not built with max lifts, heavy yes, but not maximal
b) afraid of looking weak in your gym so you always want to go to the max you can do.
Trust me, with this attitude you will never be able to have long term success in training.
Hi coach,
while I totally agree with that, something has just come to bother me… when you look at a westside template, they do sets of 3 till they can’t do it anymore, then SINGLES.
Is it due to the special nature of their sport, which consists precisely in lifting a weight ONE TIME?
Or is there something else I’m missing? Could athletes benefit from this program?
Thanks.[/quote]
It’s specific to the powerlifts
They only do that ONCE a week on the competition lifts (one workout for bench, one workout for squat or dead). Thy is training the bench press 3 times a week heavy, this is the problem.
[quote]toots27mkc wrote:
Let’s say one(or me) increases strength by a lot while staying at the same weight and bodyfat; or decides to bulk up and cut back down to the same weight and bodyfat. Obviously, they’re neural drive has to increase in order to be stronger at the same body comp. How will the new, stronger me look in comparison to the old, weaker me?
This is very possible to do. Correct?
Will I look smaller and harder?
More vascular?
[/quote]
It is possible if your nervous system sucked and now you improved it by a mile.
If you drop your body fat low enough, you will look harder at the same muscle mass and bodyfat then if your neural efficiency didn’t improve.