i’ve tried some of the techniques from the ballistic muscle article on my chest, shoulder, triceps day. I did 5*5 incline bench press and did 3reps of ballistic push ups before most of the sets and some sets i didn’t do ballistic push ups. I’ve noticed that for sets without b.push ups I was actually stronger (or weaker after ballistic push ups) and got through them easier.
could you please offer an explanation what my be the reason for this? I took 20 sec of rest between the push ups and the bench press.
i’ve tried some of the techniques from the ballistic muscle article on my chest, shoulder, triceps day. I did 5*5 incline bench press and did 3reps of ballistic push ups before most of the sets and some sets i didn’t do ballistic push ups. I’ve noticed that for sets without b.push ups I was actually stronger (or weaker after ballistic push ups) and got through them easier.
could you please offer an explanation what my be the reason for this? I took 20 sec of rest between the push ups and the bench press. [/quote]
could be insufficient rest for your recover capacity… try it with 45 seconds
plyometric drills have been shown to decrease force production in beginners but increase in advances athletes. The reason is that plyo drills like ballistic push-up (where you have to absorb force than project yourself) make use of kinetic energy accumulation and activation of the myotatic reflex (which helps with force production). But beginners, or those not used to ballistic/absorption drills, are inhibited by the absorption phase.
If you are in group no.2 then I would recommend sticking with the plyo push-up but to but it as a stand alone in the program, not contrasted with bench. When you really get good at them, after 3-4 weeks I’d try them again in contrast style.
Thankyou coach, How long have you been training him?
What do you think of the proposed training sessions?
DAY 1 - Back thickness
A stretch relax BB row (set on blocks) 1-3 loading
B Seated row - ramping to top set of 5
C seated row 85% of last set for max reps
D1 Band hammer curl twitch reps
D2 DB Hammer curl - ramping to top set of 5
E Reverse curl ramping to top set of 8
DAY 2 - Chest & Triceps
DAY 3 - Back width
A1 Band resisted pull ups 3reps
A2 Weighted pull ups - ramping to top set of 5
B Pull ups max reps
C preacher curls variations - ?
DAY 4 - Legs & shoulders
DAY 5 - Lower Back & Traps
A1 Power snatch 2 reps x 60-70% max
A2 Rack pull Power shrug - Clusters 1x5 ramping to top set of 1x5
B upright row - up to 6RM
C Rope row to neck 3-4x8
D1 BB Drop catch
D2 stretch relax BB Curl (set on pins slightly above full forearm extension) 3reps ramped to top set
A question on autoregulation when it comes to inducing volume. Do you make smaller increments when ramping to allow for more volume, increase reps slightly or something else?
I was wondering if you could give me an example of how i can set up the next 3 months of training. Im going to be finishing my chest spec routine next week and i still like to bring up my hams,traps,shoulders and tri’s before i begin dieting down for competetion.
I was wondering how you would set up spec programs to these muscle groups. I was on the lines of thinking Ham’s and tri’s spec then shoulders and traps spec.
What do you think?
[quote]Ad B wrote:
Thankyou coach, How long have you been training him?
What do you think of the proposed training sessions?
DAY 1 - Back thickness
A stretch relax BB row (set on blocks) 1-3 loading
B Seated row - ramping to top set of 5
C seated row 85% of last set for max reps
D1 Band hammer curl twitch reps
D2 DB Hammer curl - ramping to top set of 5
E Reverse curl ramping to top set of 8
DAY 2 - Chest & Triceps
DAY 3 - Back width
A1 Band resisted pull ups 3reps
A2 Weighted pull ups - ramping to top set of 5
B Pull ups max reps
C preacher curls variations - ?
DAY 4 - Legs & shoulders
DAY 5 - Lower Back & Traps
A1 Power snatch 2 reps x 60-70% max
A2 Rack pull Power shrug - Clusters 1x5 ramping to top set of 1x5
B upright row - up to 6RM
C Rope row to neck 3-4x8
D1 BB Drop catch
D2 stretch relax BB Curl (set on pins slightly above full forearm extension) 3reps ramped to top set
A question on autoregulation when it comes to inducing volume. Do you make smaller increments when ramping to allow for more volume, increase reps slightly or something else?
Regards[/quote]
I mentioned this several times in the past. I really can’t do workout critiques on the net. First because if I do it properly it actually takes me more time to do that then to actually write a program, and since I wont do something half-assed I decided not to do it. Could you imagine if every single forum reader sent me his routine to critique? I simply don’t have the time.
But fee free to ask any specific question you want.
That having been said I don’t dislike your program at all.
hello to forum.is anybody to watch me in which thread coach Thib write details about motor learning training method.ramp sets training method peri-para workout protocols(i am looking for sample examples of these protocols) and the article which coach write about jump squats between front squats sets.pleasse is anybody to forum who help me to find them?thank you and iam looking forward to hearing for you.
I had a question about FA3.
In that video, you say you can get negative effects from too much fish oil.
What are the negative effects?
Is this due to too much omega 3 in comparison to the other EFA’s?
I’m not worried because i eat lots of EV olive oil, EV coconut oil, and hempseeds(best nut/seed), and nuts.
I just want to know what to look out for.
Maybe this goes on a supplement thread?
I think im gonna start taking a bit of FA3 anyways. Thank you.
CT, a question about determining the actual length of a specialization cycle.
Rough guideline you prescribe is 4-6 weeks.
Since autoregulation is part of stress control per lift/session, I was wondering if there are ‘subtle’ indicators which make you decide to stop the cycle after 4 weeks or extend it to 5 or even 6 weeks.
Is it getting to the feel of cumulative fatique and working state of overreaching or is there something else which for example is an indicator that you’ve come to the point of diminishing returns so further continuation of the specialization phase is futile.
Please express your ‘intricate’ feelings on this one…
P.S. I think you should write a “Thib style” book on autoregulation in training (and related aspects) in the near future. If there’s anyone that can make this (deceptively simple) concept clear and practically applicable, it’s you.
When your trying to include more volume within a session e.g. the biceps volume at the end of the back width session, how do you go about autoregulating it?
I’ve implemented your ballistic push-ups prior to a heavy bench set while ramping the weight and hit a PR!
I thought I’d share and give you some feedback on your methods.
My question is, which methods and exercises would you use to activate the CNS for lifts such as the deadlift or pullups/rows?
In addition, do you implement these CNS activation methods for every single lift during a workout? Or only for the big compound movements, and just ramp the weight for everything
[quote]harpep wrote:
CT, a question about determining the actual length of a specialization cycle.
Rough guideline you prescribe is 4-6 weeks. [/quote]
Actually it’s more like 2-6 weeks.
2-3 weeks if a muscle group is not a weak point (when you rotate spec blocks, you are bound to do a phase focusing on your strengths at some point)
4-6 weeks for a lagging muscle group
[quote]harpep wrote:
Since autoregulation is part of stress control per lift/session, I was wondering if there are ‘subtle’ indicators which make you decide to stop the cycle after 4 weeks or extend it to 5 or even 6 weeks.[/quote]
The reason to stop a block:
You have reached your goal
You have stopped progressing
You are showing early signs of overuse (e.g. joint or tendon pain) or neural fatigue (loss of motivation, lack of focus, bad mood, loss of coordination in the gym)
[quote]harpep wrote:
P.S. I think you should write a “Thib style” book on autoregulation in training (and related aspects) in the near future. If there’s anyone that can make this (deceptively simple) concept clear and practically applicable, it’s you.
[/quote]
Truly, to fully teach autoregulation, I would indeed need a book (or a series of videos). I’m not saying that it will never happen.
[quote]Ad B wrote:
Sorry coach, I totally forgot about that.
When your trying to include more volume within a session e.g. the biceps volume at the end of the back width session, how do you go about autoregulating it?
Regards[/quote]
Well, in that case I always use only one exercise (for starters) and autoregulate by ramping the weight up to the max I can do for the prescribed number of reps, then stop. After every set you must either add more weight or stop the exercise.
At that point I will judge if the muscle has had enough from that one exercise. If it didn’t, then I might add a second movement, autoregulated the same way.
Thib, I have a few questions about pin press as CNS activation.
Basically, having done the pin press, should you be able to handle the following regular bench press with the weight you could do without activation, or one would most likely do less weight, OR even more weight is possible with proper activation ? The reason I ask is because I felt triceps fry pretty quickly from pin work…
Which position is better - about 2 inches from chest or high position with arms past 90 degree angle ? (my gym rack has pretty wide spacing between each possible level, so I don’t have a choice of anything in between)
What 1RM (general estimation) is it normal to have in the two pin presses that I described vs. normal bench 1RM ?
When it comes to ramping, is this basically to be used any time reps are 5 or lower per set, since that range tends to lend itself to the most focus on the CNS, thus making the build-up in weight for the given rep range over the course of a number of sets the way to go? And when building up, do you simply rest for whatever time allows for top performance on subsequent sets as opposed to specific times?
I was recently reading an article elsewhere on the net, and the author, with respect to the writing of Pavel Tsatsouline and when discussing pull-ups, stated " I use a training format very similar to what you recommend in your book Power to the People! I do 4-5 sets of 5 repetitions with increasingly heavy weights and plenty of rest time. Here is an example:
3x5 reps bodyweight pullups (warm-up)
5 reps x 40lbs
5 reps x 50lbs
5 reps x 60lbs
5 reps x 70lbs
I never work to failure, and I have 3-5 minutes of rest between sets. I stop increasing the load when I can no longer complete 5 solid pullups."
Would this be an accurate example of ramping, with the possible exception of setting a defined rest time between subsequent sets? And on one additional note, when you mentioned the “co-contraction” method and pull-ups, does that simply mean actively trying to push yourself away from the bar on the eccentric as if executing an overhead press?
If one is trying to build up their chest, for example, why would they train the triceps? I know the triceps are involved in the pressing movements, but wouldn’t you want to recruit mostly the chest fibers and wouldn’t training triceps take away from that?
Also, I have been doing a lot of DB benching and based on my performance (as many sets as possible for 20 minutes), I am good at recruiting the fibers, but I am not getting much stronger (my max so far is 90LB x 3) and my most recent session (yesterday) I did 80lb x 2 for 17 sets and then at around 3:30 (no overtime
that day) I did 80 x 2 for 12 sets plus a few sets of DB flies/Pec deck. I just noticed that my elbows are
starting to fatigue, but my actual strength has not gone up in terms of max weight (still 90LB x 3). Can you give me an idea of what I should do? I am looking to gain a lot more strength on my DB bench.
You are showing early signs of overuse (e.g. joint or tendon pain)
CT: Lately I’ve noticed some nagging discomfort in my knees, especially following training. I’ve had a variety of squat variations in my programs for the last couple years. Do you have any recommendations for hitting the legs while giving my knees a rest? I am taking fish oil and curcumin to help with the inflammation.
CNS stim - 2 quick and dirty questions for Thibby…
your thoughts on supermax static holds to stim CNS before regular sets ( seems to help me - when I hold a static bench of say 450, my work sets of 365+ feel like a feather…same with squat etc.
CNS stim exercises for back - if you are ok with static holds…what do I do for back - cant hold a supermax barbell row in a contracted position…I COULD hold a weighted pull up in contracted position.
[quote]baldadonis2002 wrote:
CNS stim - 2 quick and dirty questions for Thibby…
your thoughts on supermax static holds to stim CNS before regular sets ( seems to help me - when I hold a static bench of say 450, my work sets of 365+ feel like a feather…same with squat etc.[/quote]
It works. The psychological effect actually makes it possible to lift more, and over time you can actually downregulate your protective mechanism (golgi tendon organ) which will drastically increase your strength potential.
Plus they are neurally inexpensive.
[quote]baldadonis2002 wrote:
CNS stim exercises for back - if you are ok with static holds…what do I do for back - cant hold a supermax barbell row in a contracted position…I COULD hold a weighted pull up in contracted position.
Thoughts?
[/quote]
Actually the contracted position would not be ideal, you should hold the weight at the easiest position where the muscle is still under tension.
[quote]Christian Thibaudeau wrote:
baldadonis2002 wrote:
CNS stim - 2 quick and dirty questions for Thibby…
your thoughts on supermax static holds to stim CNS before regular sets ( seems to help me - when I hold a static bench of say 450, my work sets of 365+ feel like a feather…same with squat etc.
It works. The psychological effect actually makes it possible to lift more, and over time you can actually downregulate your protective mechanism (golgi tendon organ) which will drastically increase your strength potential.
Plus they are neurally inexpensive.
baldadonis2002 wrote:
CNS stim exercises for back - if you are ok with static holds…what do I do for back - cant hold a supermax barbell row in a contracted position…I COULD hold a weighted pull up in contracted position.
Thoughts?
Actually the contracted position would not be ideal, you should hold the weight at the easiest position where the muscle is still under tension.
[/quote]
Thib, the “box squat for bodybuilders” workout listed above parallel box squats to maximize quads involvement.
But for general strength, for example for a strength-orientated squat workout (not specifically designed to maximally stimulate one muscle, but to bring up the whole movement), if I want to use a pin squat should it be from above parallel or from bottom position of the squat ? Also, for the same goal (not bodybuilding-specific focus), is it better to use the same movements (back squat after back squat from pins, etc.) ?
