In your DVD Cluster Training, I have a question with the Functional Isometrics Cluster. Do I do the Bottom Bottom, Middle Middle, Top Top or Bottom, Middle, Top then drop weight and repeat?
Also when is your next DVD comong out?
Is there any other sites to check out more of your work, like the World Tald Radio interview you did?
When buying your newer e-book can you get a discount with a phone conversation, like with your last book deal? Also where is the cheapest place to get your e-book?
I noticed when reading about cluster sets that a lot more reps were performed above 90% of 1rm than in the max effort method were perhaps 3-5 reps are performed above 90%. Wouldn’t this be much better for strength increases? What are the pros and cons of each method?
Do you think it is a reasonable goal for someone who can now do 10 chin-ups, bench press 150 lbs, deadlift 210 lbs, and power clean 125 lbs to be able to do 20 chin-ups, bench press 200 lbs, and power clean 160 lbs, and deadlift 250 lbs by mid-Nobember? What type of training program would you use (I am currently using the ‘Keep Your Chin Up’ program and CAD complex)?
CT,
A lot of people use a wide stance for their squat to develope the hamstrings. Would the same work for other posterior chain movements, like GHR’s, Stright legged deads, pull throughs, clean variations… (for hamstring development)
thanks
[quote]ConorM wrote:
I noticed when reading about cluster sets that a lot more reps were performed above 90% of 1rm than in the max effort method were perhaps 3-5 reps are performed above 90%. Wouldn’t this be much better for strength increases? What are the pros and cons of each method? [/quote]
With cluster training, you normally perform 25 reps above 90% … however none of them are performed above 95%. While with the “Westside” max effort method you normally perform around 8-12 reps above 90% but at least 4-6 of these are also above 95%.
The former an allow for more volume since we don’t get into the truely maximal zone of 95-100%. While the later allows for true maximal work, but has to have a reduced volume of work.
Both methods will be effective for strength development, cluster will lead to more hypertrophy while the max effort method will favor “strengths-skill” (demonstrating a true maximum come contest time).
[quote]KombatAthlete wrote:
Do you think it is a reasonable goal for someone who can now do 10 chin-ups, bench press 150 lbs, deadlift 210 lbs, and power clean 125 lbs to be able to do 20 chin-ups, bench press 200 lbs, and power clean 160 lbs, and deadlift 250 lbs by mid-Nobember? What type of training program would you use (I am currently using the ‘Keep Your Chin Up’ program and CAD complex)?[/quote]
The 210 to 250 deadlift improvement should be relatively easy…
The 150 to 200 bench press also…
The 125 to 160 power clean will need you to focus heavily on proper technique…
The 10 to 20 chins goal will be the hardest to achieve.
[quote]lefty04 wrote:
CT,
A lot of people use a wide stance for their squat to develope the hamstrings. Would the same work for other posterior chain movements, like GHR’s, Stright legged deads, pull throughs, clean variations… (for hamstring development)
thanks[/quote]
You can use a wide stance for goodmornings and pull throughs. For GHR. straight leg deads (or romanian deads) it’s unecessary since these exercises and not very effective and don’t even thing about it for the clean.
BTW, a wide stance doesn’t really increase hamstring involvment until the knees are lower than 90 degrees and IF the hips are pushed back … this is why it wont work for cleans.
CT-
I was reading over your “Top 7 Tips” article and I know that you like to alternate intensification and accumulation phases. But you have written that someone only interested in developing max strength should do the following (from the training tips section):
Today’s training tip comes from Christian Thibaudeau:
Get Strong, Not Big
To stay within his weight class but still gain strength, an athlete should emphasize the maximum effort method (weights in the 90-100% range) and dynamic effort method while performing very little work in the hypertrophy zones (6-12 reps). Also, he should avoid going to failure, reduce eccentric (negative) training, and avoid ingesting excess calories.
How do the accumulation phases fit in with the above information. Do you still use accumulation phases for someone who is trying to stay in a weight class and only gain strength or do you simply use intensification type phases with planned unloading weeks?
CT on TV tonight on radio-canada, I’ll look for it.
heres my question:
what training program would you recommend after the whole mutation series?
[quote]craigrasm wrote:
CT-
I was reading over your “Top 7 Tips” article and I know that you like to alternate intensification and accumulation phases. But you have written that someone only interested in developing max strength should do the following (from the training tips section):
Today’s training tip comes from Christian Thibaudeau:
Get Strong, Not Big
To stay within his weight class but still gain strength, an athlete should emphasize the maximum effort method (weights in the 90-100% range) and dynamic effort method while performing very little work in the hypertrophy zones (6-12 reps). Also, he should avoid going to failure, reduce eccentric (negative) training, and avoid ingesting excess calories.
How do the accumulation phases fit in with the above information. Do you still use accumulation phases for someone who is trying to stay in a weight class and only gain strength or do you simply use intensification type phases with planned unloading weeks?[/quote]
You can still perform A and I phases … but the accumulation zone will not be like a “bodybuilding” accumulation zone. Most of the work will be performed in the functional hypertrophy zone (6-8 reps) or the high end of the strength zone (3-5 reps). Explosive work will favor higher volume of work of lower intensity exercises such as bounding, jumps and medicine ball throws.
[quote]xfrankx wrote:
CT on TV tonight on radio-canada, I’ll look for it.
heres my question:
what training program would you recommend after the whole mutation series?[/quote]
Well, since Radio-Canada is basically the french version of CBC I doubt that many peoples here have access to it 
After the MS I recommend 2 weeks of low volume training. Something like Chad’s whole body training or anti-bodybuilding hypertrophy followed by either a typical bodybuilding routine (if size is your goal) or a powerlifting routine for 6-8 weeks.
Hmm, ever article i read about Westside style max effort involves always maybe only 1-3 reps above 95% and 4-6 above 90% if doing 1 rep max. Maybe I am doing it wrong.
Anyway would you recommend replacing max effort work with cluster sets, or use both for someone only worrying about gaining strength in the bench press and squat first of all.
[quote]ConorM wrote:
Hmm, ever article i read about Westside style max effort involves always maybe only 1-3 reps above 95% and 4-6 above 90% if doing 1 rep max. Maybe I am doing it wrong.
Anyway would you recommend replacing max effort work with cluster sets, or use both for someone only worrying about gaining strength in the bench press and squat first of all.[/quote]
The actual number of reps above 95% are not set in stone … very few westside guys actually go by the book. They just push until their reach their max.
I suggest including clusters every once in a while. See them just as another way to execute the max effort phase. E.G.
Week 1: Cluster
Week 2: 3/2/1 wave loading
Week 3: True max effort method
Switch exercise
Hi CT! Just wondering if you are going to have any seminars or anything in the Montreal area? I would be certainly interested in learning more and I was also interested in wondering if you know, where would be the best place to get personal training certification, and also C.S.C.S. training? I just want to go with reputable and well known companies that are hopefully recognized in Quebec, Canada and the USA as well.
Any info you can get me, would be appreciated!
Thanks! Chris
Christian - a guy goes up to my girlfriend and tells her that he squats 400, and leg presses 1000 with 1 LEG!
Do you think it’s possible.
Btw she goes to College Maisonneuve in montreal.( CEGEP )
I would like to see his form, I think he is full of it, regardless who cares what he can do? Ask him how many times he can take an aluminum bat in the face without passing out…
Hmm its probably possible, but doubt from a 400 pound squatter. I can push double my squat on the leg press anyhow.
[quote]Holo wrote:
Christian - a guy goes up to my girlfriend and tells her that he squats 400, and leg presses 1000 with 1 LEG!
Do you think it’s possible.
Btw she goes to College Maisonneuve in montreal.( CEGEP )[/quote]
It is possible … the 400lbs squat is nothing to write home about, even if it’s a full squat. Most of my athletes can do that and they only train seriously for 3 months out of the year.
But considering that 90% of all trainees perform half-assed squat I would be surprised if he full squat 400 … He’s probably going down only halfway, if that.
The 1000lbs leg press might be possible, but considering the situation it is probably with a range of motion that can be counted in a few inches!
As they say, believe half of what you see and none of what you hear.
The 400lbs squat is not that impressive and a 1-leg press of 1000lbs is probably a very important exageration. I’m never convinced without seing anybody’s feats of strength with my own eyes. I
[quote]mike08042 wrote:
Hi CT! Just wondering if you are going to have any seminars or anything in the Montreal area? I would be certainly interested in learning more and I was also interested in wondering if you know, where would be the best place to get personal training certification, and also C.S.C.S. training? I just want to go with reputable and well known companies that are hopefully recognized in Quebec, Canada and the USA as well.
Any info you can get me, would be appreciated!
Thanks! Chris[/quote]
I give a seminar just about every weekend in june and july in Montreal. This weekend is about bodybuilding training/nutrition and preparation, next week is about powerlifting and olympic lifting (but it’s actually held in Trois-Rivieres, at the sport complex I work at), the 3rd week is about program design for athletes, I also have one one body tansformation somewhere.
The seminars are in french though. Those held in Montreal are at the Pro Gym (largest gym in the world) from 9:00am to 4:00pm Saturday and Sunday.
As for certifications, the seminars I give are organized by Coach Export which certify coaches… but it’s only valid in Quebec. For anything more serious I recommend the NSCA or ISSA.
[quote]mike08042 wrote:
I would like to see his form, I think he is full of it, regardless who cares what he can do? Ask him how many times he can take an aluminum bat in the face without passing out…[/quote]
True … I’m still amazed when I see a guy try to seduce a girl by telling him how much he can lift. Take it from me THEY DON’T CARE!!! And if you’re training to impress others, you’re in it for the worng reasons.