My next block of training is going to be a back/biceps spec, what is your favourite split for the week?
and, Do you focus on horizontal and vertical motor patterns on different days?
Regards
Ad B
[/quote]
I’m currently training a high level bodybuilder on that kind of spec. His weekly split is:
DAY 1 - Back thickness (mostly horizontal pull), brachialis (hammer and reverse type curl)
DAY 2 - Chest and Triceps
DAY 3 - Back width (mostly vertical pull), biceps volume (mostly preacher curl variations, lots of set of moderate reps with little rest)
DAY 4 - Legs and shoulders (he has amazing delts so we actually do very little delt work)
DAY 5 - Lower back and traps (various shrugs, upright row, deadlift), biceps heavy (mostly standing curl variations)
His off day vary week by week because of his unstable work schedule.
He does 1-2 exercises for the non-spec muscle groups.
[quote]dyskee wrote:
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???[/quote]
Obviously you have not been reading this thread! I always recommend ramping up the weight up to a maximum set for the prescribed number of reps.
However in the earlier, lighter sets, compensate the lack of load by trying to lift the weight as fast as you can (in proper control).
[quote]PB Andy wrote:
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?[/quote]
The two techniques exist.
IMHO it depends on what your goal is… if it is to perform optimally in the competitive variations of the olympic lifts, forcefully extend but don’t jump on purpose… this will make it easier to have speed under the bar.
If you are an athlete using these lifts to improve power, then do the jumping variation.
[quote]Mr_Magoo wrote:
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
Thanks
[/quote]
The ‘research’ behind it is mostly from my (and others) experience. You will rarely find a good piece of training advice only looking at a research. There has been some work on that subject by professor Tiyahni, reporting that rapid partial reps can change the neural drive so that over time slow and intermediate fibers can take on fast-twitch properties.
For the seated calves raise, the twitches are done from the fully contracted (almost cramped) position down 2’'. You never reach the full stretch so there is little stress on the achilles tendon.
[quote]Christian Thibaudeau wrote:
gyakujujijime wrote:
Christian Thibaudeau wrote:
Thy. wrote:
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.
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.
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]
Ok, I got it… so for athletic purposes, I guess that the singles part should be removed, right?
Thib, forgive for bothering you many times with stupid questions about how to incorporate bench press into 3 days a week.
The truth is, I’m in some way constantly in a bench press spec phase because of my limitations. I have a scoliosis which brings muscle imbalance in the spinal erectors, obliques and mid back. Bsically, one side is stronger and is moving most of the weight on the bar, also knee problems on the leg of the weak side may appear from squats, deadlifts and of course lower back discomfort is common. That is why a workout which excludes exercises that I can do somewhat safely is a waste. For example, one day I may go hard on the deadlift day, but another day I wouldn’t want to do it at all… That’s why I don’t have deadlift and squat days. I only use them as secondary movements that are included according to how I feel.
That is why I’m struggling to find a suitable template which would allow me to train the bench press 3 times a week with as much effort as possible to compensate for lack of results on other major lifts.
Right now I’m using your recommendations and go light but explosive on the 2nd day, but I’m still not sure how heavy I can go on the 3rd day. I’m considering these options:
a) if I did 100 x 3 on day 1, then do 100 x 1 or 2 ?
b) use the weight that was a few sets preceding from max set of day 1, e.g. if it was 90,95,100; use 90 or 95 kg x 3
c) do some form of motor learning with 15-20 sets.
But as always, I can’t decide which is better without your help…
[quote]Christian Thibaudeau wrote:
Mr_Magoo wrote:
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
Thanks
The ‘research’ behind it is mostly from my (and others) experience. You will rarely find a good piece of training advice only looking at a research. There has been some work on that subject by professor Tiyahni, reporting that rapid partial reps can change the neural drive so that over time slow and intermediate fibers can take on fast-twitch properties.
For the seated calves raise, the twitches are done from the fully contracted (almost cramped) position down 2’'. You never reach the full stretch so there is little stress on the achilles tendon.[/quote]
thanks for the response, sounds interesting. For lateral and posterior delts, I am having a hard time seeing how to do twitches with good enough form to still hit the lateral and posterior delts except for the reverse pec-deck in the contracted position, any advice? Any more videos or articles about twitch reps in the future?
[quote]Christian Thibaudeau wrote:
dyskee wrote:
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???
Obviously you have not been reading this thread! I always recommend ramping up the weight up to a maximum set for the prescribed number of reps.
However in the earlier, lighter sets, compensate the lack of load by trying to lift the weight as fast as you can (in proper control).[/quote]
Thnx for the answer CT , i read the thread it’s just that i didn’t think the 2 answers would be the same
[quote]Christian Thibaudeau wrote:
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?
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.[/quote]
Thank you. My fat has been very low for a while due to a good diet so I think I acheived this effect recently without noticing at first.
Tonight, I’m going to do some 4x4 cleans with 70% of my clean max to get fired up while I warm up my standing overhead press(not with that same weight.) Then, I’m going to do some seated overhead presses… Supramaximal hold with 125%, then cluster reps seated OHP, then a 5x5 seated OHP, then maybe a heavy, “nonfatigueinducing” 5/3/1 with clean and push press. Do you think this is a good idea? Any changes?
One more question:
I’ve been doing all standing overhead presses for about 6 months, no seated. I like the coordination aspect. I also switch to dumbells here and there. However, I was wondering if you thought switching to seated OHP for a while(maybe 6-8 weeks with standing mixed in every 5th or so OHP session) will help me improve my standing OHP more quickly than just practicing standing like I have been.
[quote]Mr_Magoo wrote:
Christian Thibaudeau wrote:
Mr_Magoo wrote:
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
Thanks
The ‘research’ behind it is mostly from my (and others) experience. You will rarely find a good piece of training advice only looking at a research. There has been some work on that subject by professor Tiyahni, reporting that rapid partial reps can change the neural drive so that over time slow and intermediate fibers can take on fast-twitch properties.
For the seated calves raise, the twitches are done from the fully contracted (almost cramped) position down 2’'. You never reach the full stretch so there is little stress on the achilles tendon.
thanks for the response, sounds interesting. For lateral and posterior delts, I am having a hard time seeing how to do twitches with good enough form to still hit the lateral and posterior delts except for the reverse pec-deck in the contracted position, any advice? Any more videos or articles about twitch reps in the future?
Thanks
[/quote]
For the lateral portion of the deltoid I use the lateral raise machine. Twitch at the top for 9 seconds, then twitch at the bottom for 9 seconds. With DBs the low twitch doesn’t work well.
For rear delts I recommend chest-supported rowing to the neck with the elbows flared out.
[quote]Christian Thibaudeau wrote:
PB Andy wrote:
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?
The two techniques exist.
IMHO it depends on what your goal is… if it is to perform optimally in the competitive variations of the olympic lifts, forcefully extend but don’t jump on purpose… this will make it easier to have speed under the bar.
If you are an athlete using these lifts to improve power, then do the jumping variation.[/quote]
OK that is actually really helpful to get that clarified. I was playing around with cleans the other day before I start getting coached again, and noticed I couldn’t get under the bar as fast when actually jumping. Thanks.
I recently started ramping having always done straight sets previous to this. I used to deload by dropping volume by 40-50%. How would I go about this when using ramping? Just do the first 3 of my usual 6 sets? Is it even necessary or would the autoregulation make it pointless. I realise this may be an incredibly stupid question, so I apologise in advance if it is. Thanks
Coach I am really starting to understand the whole CNS involvement in bodybuilding and it all makes so much sense. Most of us forget how powerful the CNS is on the entire body.
Could you explain more why some individuals will loose more strength when taking time away from an exercise versus another? Is it that one has more CNS recruitment vs the next. I know several other factors play a role in why you loose strength when taking time off but if it seems like a lot is it due to having a higher functioning CNS from a lifting standpoint?
Is it possible those athletes with a higher CNS function have also more of a fast vs slow makeup in terms of muscle fiber?
Should a person with a really strong CNS recruitment train in more of a specific way (ramps, stutters, lower reps, etc. ) ?
I was wondering how long it took you to go from 315 to 405 on the squat, assuming you know, which i realize is quite presumptuous since you probably could lift that when you were three years old and can’t remember that far back, not to mention you were an oly lifter who probably measured everything in kilo’s anyway.
But i just want a rough estimate, i’m only at using 230 for sets of three and i really can’t wait until I eventually start getting 315 or even 405 for a few reps! Just want some inspiration I guess.
I full squatted 315 for the first time when I was 17 and it was in September (football tests). It then took me roughly 4 months to go up to 365. I hit a 405 squat around 5 months later.
Damn… 315 at 17, not bad genetics in the lower body department… Was it with good technique and did you learn it yourself at that time ?
How much did you weigh? Would also be interesting to hear when you hit 100 and 150 kg at bench press …
I was 188 when I did 315 and 205 when I did 405 (I know that because they were during football tests).
They were with close to perfect technique, I’m built for squatting (short legs with a proportionally short lower leg) so it didn’t take me long to master proper form.
I was a late bloomer on the bench, mostly because I didn’t train it much for a long part of my training career (olympic lifting). When I was 17 and did a 315lbs squat I did a 275lbs bench but it took me 3 years to reach 315. From 315 to 405 took me about a year when I stopped olympic lifting.[/quote]
Hey thanks a lot coach. It took me like 8 months to get proper squat technique with my relatively long legs and short torso. But my squat started at about 185 at 140 pounds bw and is now about 260 at 160 pounds. I guess it will probably take me another year before I hit 315. But I don’t care, you did give me inspiration because it sounds like your hard lift was the bench which took you a while just to go from 275 to 315 while my hard lift is the squat. So thanks again!
For the lateral portion of the deltoid I use the lateral raise machine. Twitch at the top for 9 seconds, then twitch at the bottom for 9 seconds. With DBs the low twitch doesn’t work well.
For rear delts I recommend chest-supported rowing to the neck with the elbows flared out.[/quote]
thanks, so are you doing twitch reps for the rear delts with the chest supported rows to the neck and do you alternate twitch rep sets with full reps like you did in “The experimental arm workout” for delts and calves if you worked them?
Do you see bilateral leg exercises as a problem for someone with a quad imbalance. My left leg is almost an inch bigger. I want to get stronger I just don’t know what my plan of attack should be. thanks
Coach,
I’ll be brief. I’m lacking in my upper and inner chest and I’m going to do the ‘Chest & Shoulder specialization’ from the Jekyll & Hyde program.
Is there something I could do in addition to the program to further stimulate the growth of the lacking in these areas. I was thinking for high position double contraction in some(or all) of the DB exercises or add some half (peak) reps on pec-deck.
[quote]drewh wrote:
Do you see bilateral leg exercises as a problem for someone with a quad imbalance. My left leg is almost an inch bigger. I want to get stronger I just don’t know what my plan of attack should be. thanks[/quote]
While you should definitely include more single limb work like lunges, split squats, step-ups, single leg press, etc. You can still include squats, leg presses and deadlift as long as you focus on using both legs equally (don’t let the dominant leg take over).
[quote]Mr_Magoo wrote:
Christian Thibaudeau wrote:
For the lateral portion of the deltoid I use the lateral raise machine. Twitch at the top for 9 seconds, then twitch at the bottom for 9 seconds. With DBs the low twitch doesn’t work well.
For rear delts I recommend chest-supported rowing to the neck with the elbows flared out.
thanks, so are you doing twitch reps for the rear delts with the chest supported rows to the neck and do you alternate twitch rep sets with full reps like you did in “The experimental arm workout” for delts and calves if you worked them?
[/quote]
I’m using several methods to see what works best:
all the twitch rep sets THEN perform the regular sets
contrast one twitch rep set with one normal set, back and forth
do the twitch reps at the begining of a set then continue with the full reps
So far method 1 and 2 have the upper hand, but I’m still yet to rank those two.