Good stuff.
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Seem’s like coach’s recommendations these days have reverted to very balanced, normal “mainstream” on strength vs hypertrophy.
The low rep / high sets approach for hypertrophy (along with athletic/performance syle trainig) had defined lots of CT’s programs for me. I’m still seeing value (and importatnly, enjoyment) from doing things like muscle rounds (6x4) or low rep density/rest pause…even as a main (80%+) rep style for workouts.
However seems like hes closer to the 3x8-12, controlled eccenrics / moderate concentric [verus perfect rep or “rocket” reps], mmore exercises/hitting different angles [versus layers one focus lift or prior philsophy of slight variations in big lifts] even for size.
I almost take that as an insult. “Revert”?
I’m still the “methods” guy. Clusters, rest/pause, eccentric overloads, isometric overloads, etc.
However, the fact is that most people have no business using those methods. And the YouTube “market” is not the same as the article one. Those who will take the time to read articles, especially my articles, are more advanced and can benefit from such approaches. But the reality is that Youtube targets a much wider audience and often people who are not of the adequate level to use advanced methods.
People should start by mastering the basics before looking for more advanced strategies that might do more harm than good if they are not ready for them.
With the athletes I’m working with I use a lot of advanced programing like using an eccentric day, and isometric day and a concentric day. I use all the cool tools that you guys know and love. But a good coach knows when to use which tools.
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I guess that he is just addressing to a different population. I can´t imagine the typical reader of MH or one of the Weiders’ magazine readers not getting lost in one of CT articles (either here or on Thibarmy), as neither do I imagine anyone here returning to read one of those mainstrean magazines. Not because they are bad, on those mags I’ve seen articles from T Nation writers! And yes, in a more commercial less advanced way and geared towards more to a fitness population and not to a more serious comunity like the one here at TNation
I feel that he is trying to get to a broader audience to get them to right way of The Force. The Force CT, The Force! LOL [Star Wars joke, for the very young in case they don´t understand)
For me he is doing a great work, and certainly there are other nice good ones on YT like Jeff Nippard, but there is always place and need on mainstream ways for people like CT. Yet we still have the luxury of having hin here and on ThibArmy
Quick question for Christian or anyone that knows the answer. I’ve used Christian’s amazing videos to come up with my own Periodization Programming. Thank you for all of your hard work and giving us the tools to create our own amazing programs Christian! I’ve never learned as much as I have about lifting as I have from you. I understand mostly everything. But the one thing I was wondering is the progression in volume vs intensity from Block to Block.
So if using the Hypertrophy Specific overall programing, obviously Christian shows the Strength block is first. Then Strength and Size Hybrid, then Accumulation/Size I, then Accumulation/Intensification/Size II.
My question is, going from each block to the next, what is the progression in volume vs intensity? So the Strength block would go from slightly higher volume and lower intensity to lower volume and higher intensity. But then what progression in volume vs intensity would you use in the Strength + Size hybrid block? I was thinking of going from higher intensity and lower volume to lower intensity and higher volume? Since the Hypertrophy/Accumulation/Size I block is after. And in that block, it’s always going to be reverse linear or higher intensity and lower volume moving to lower intensity and higher volume. And then, again, just guessing, but Size II block would be higher volume and lower intensity to lower volume and higher intensity, since the next block would probably come full circle back to the Strength or Power block? Is this correct, or what is the correct volume vs intensity progression in each block? Thanks
There are a few options. But here are how I like to do things:
Accumulation/Hypertrophy block: gradually increasing work from week to week during the block, normally with the same intensity level. This can be done…
- By adding sets (e.g. adding 1 sets per exercise per week)
- By increasing duration (if we are using slow eccentrics, this can mean going from a 4 sec eccentric to a 6 sec eccentric. If we are using stato-dynamic lifting it can mean increasing the duration of the holds/pauses, or doing more of them)
- By increasing reps at the same weight
Intensification/Strength block: typically we increase intensity (load) weekly. This can be done:
- Organically (e.g. keeping the parameters the same, but using more weight as you get stronger)
- By reducing reps to allow you to add weight (often adding sets)
- By reducing reps duration (e.g. going from a 4 sec eccentric, to a 2 sec eccentric or from a 3 sec iso hold on each rep to a 1-2 sec iso hold) to allow for more weight
- By using methods allowing you to use more weight weekly like clusters, partials, eccentric overloads
- Typically volume decreases as loads increase
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