Prime Time CT 29

Bigger Stronger Leaner Competitive Bodybuilding
21

Ok, this’ll be long, but I’ll be as concise as possible. Here goes…

I’m getting ready to use a slightly modified version of your “Different Destinations, Different Journey’s” 6 day/week protocol. My goals are purely functional. I don’t have much weight left to gain in my class. It looks like this:

Day1
Front Squat
Romanian DL

Day2
Flat Bench
barbell Row

Day3
GM
Power Snatch

Day4
Overhead barbell press
chins

Day5
Regular DL
Back Squat

Day6
flat Bench
Rows (bb or cable)

Current program looks like:

Day1,3,5
Overhead db press 1x7, 2x3-5
Clean 3-4x3, moving up in weight (at least two different training weights)
Squat
Snatch 1x4, 2x3

Day 2,4,6
DL
Bench
Row

Goals: Primary–add 100lbs on each power lift by may/june while staying in 198 weightclass (I weigh 200 now)

Distant Secondary–clean & press/jerk 250 (current 210), snatch between. bodyweight & 225 (current 150).

Questions:
Would this program be optimal for me, assuming I have time to train 6x a week?

Are the workouts meant to be constant in sets/reps in movement planes? Meaning, are Fr. Squats and Back Squats both meant to have the same set/rep loading (eg. 8 x 2 @85%), Rom/GM/DL, etc?

Related to that, how would I cycle volume? Should I hang a constant volume each week, up it for three weeks, and then do a pure speed week at lower volume? Or should I cycle volume within the week, and then cut down on intensity for a speed week with bands/chains. How would you do it?

What counts as a rep? In the article it states between 5-25 reps per exercise/workout, but jumping in at 85% with no warmup seems awkward to me. Guidelines for counting work reps in weekly volume?

I apologize for the number of questions. I tend to save them up and fire them all at once. . I?m not very experienced with this type of program. Until this summer, I was doing 4 day Westside, but was getting really sore all the time. I wanted to switch it up to reduce soreness (worked great). And I just really like the Oly lifts.

22

HEY DIDNT u have a ARTICLE on busy schedule workouts im traveling so much no, and dont have access to a gym is there any calisthenics type workouts or body workout, you can do in hotel or if have limited access, unless someone knows any good local gyms in chicago,

23

my email is darrendaulton10

24

sorry again but in my original post i meant to say would you recommmend doing hip dominant and quad dominant training in the same session. if so should you do one exercise using one rep range and the other using another rep range. again if possible, would it be best to do a posterior chain exercise like pull throughs or back extensions with squats and single leg exercises like lunges with deadlifts or other pulls.

25

[quote]Ejonesunt wrote:
HEY DIDNT u have a ARTICLE on busy schedule workouts im traveling so much no, and dont have access to a gym is there any calisthenics type workouts or body workout, you can do in hotel or if have limited access, unless someone knows any good local gyms in chicago, [/quote]

I wrote the McGyvwer workout, which described a program that could be performed with only 20lbs DBs and bodyweight.

26

CT,
I have started Overhead pressing 3 times a week ,like you suggested in a PT a few weeks back:

"DAY 1:
Triple menace press:

Start with the overhead barbell press; gradually work up to the max weight you can handle for 5 reps, this should be done over 3-4 progressively heavier sets.

When you cannot complete 5 good military presses, continue to add weight but switch to the push press. Continue to add weight on each set until you cannot complete 5 good push presses.

When you reach your top for 5 push presses, continue to add weight on each set but switch to push jerks. Add weight on each set until you cannot perform 5 good push jerks per set.

A workout could look like this:

Set 1: 115lbs x 5 (press)
Set 2: 125lbs x 5 (press)
Set 3: 135lbs x 5 (press)
Set 4: 140lbs x 4 (press)
Move on to push press
Set 5: 145lbs x 5 (push press)
Set 6: 150lbs x 5 (push press)
Set 7: 155lbs x 4 (push press)
Move on to push jerk
Set 8: 160lbs x 5 (push jerk)
Set 9: 165lbs x 5 (push jerk)
Set 10: 170lbs x 4 (push jerk)
END OF WORKOUT

DAY 2

A. Overhead press
5 x 5 with a weight that you can easily get 5 reps with (2nd set weight of your DAY 1 workout for example)

B. Bradford press
3 x 4-6 reps (1 rep = from the clavicle, 1/2 press to behind the neck, 1/2 press back to the clavicle)

C. Reverse grip military press
3 x 8-10 reps

DAY 3

A. Overhead press
10 x 1 with a weight you could get 3 reps with

B. Overhead support in power rack
Work up to the heaviest weight you can support 5-10 seconds"

Would it be a good idea to use this workout in a westside split, if the upperbody days are replaced with day 1 and 3 of the above progarm? Also would I change the overhead program after a month to go for a 1rm on the OHP?

Thank you for your time
Will42

27

[quote]brotzfrog10 wrote:
sorry again but in my original post i meant to say would you recommmend doing hip dominant and quad dominant training in the same session. if so should you do one exercise using one rep range and the other using another rep range. again if possible, would it be best to do a posterior chain exercise like pull throughs or back extensions with squats and single leg exercises like lunges with deadlifts or other pulls.[/quote]

Ahhhhh… sorry about that! Yes it’s possible. In fact most of the time (in my programs) the lower body is worked at the same time. And yes you can mix-up rep ranges, as long as the discrepancy is not too much (4-6 reps difference is the absolute limit).

I always like to work antagonist muscles together to make sure that both sides of a segment receive equal stimulation.

When doing this I recommend alternating exercises.

E.g.

A. Squat
B. Romanian deadlift
C. Bulgarian squat
D. 1-leg back extension
E. Lunges
F. Leg curl

28

[quote]Aragorn wrote:
Questions:
Would this program be optimal for me, assuming I have time to train 6x a week?
[/quote]

The money exercises breakdown looks nice so it should be effective. However I would suggest adding an exercise per session specifically targeting a weak area that’s holding you back (e.g. hamstrings or triceps).

[quote]Aragorn wrote:
Are the workouts meant to be constant in sets/reps in movement planes? Meaning, are Fr. Squats and Back Squats both meant to have the same set/rep loading (eg. 8 x 2 @85%), Rom/GM/DL, etc?
[/quote]

No, you can (and should) wave the intensity and reps week by week and session by session.

For example:

Week 1
Day 1: 8 x 2 @ 85%
Day 2: 8 x 2 @ 85%
Day 3: 8 x 1 @ 90%
Day 4: 8 x 1 @ 90%
Day 5: 6 x 3 @ 80%
Day 6: 6 x 3 @ 80%

Week 2
Day 1: 8 x 1 @ 90%
Day 2: 8 x 1 @ 90%
Day 3: 6 x 3 @ 85%
Day 4: 6 x 3 @ 85%
Day 5: 8 x 2 @ 85%
Day 6: 8 x 2 @ 85%

Week 3
Day 1: 6 x 3 @ 85%
Day 2: 6 x 3 @ 85%
Day 3: 8 x 1 @ 75%
Day 4: 8 x 1 @ 75%
Day 5: 8 x 2 @ 85%
Day 6: 8 x 2 @ 85%

Week 4 (unload and peak)
Day 1: 6 x 1 @ 80% (bench, squat, dead)
Day 2: OFF
Day 3: 6 x 1 @ 80% (bench, squat, dead)
Day 4: OFF
Day 5: 3 x 1 @ 80% ((bench, squat, dead)
Day 6: Test max (bench, squat, dead)

[quote]Aragorn wrote:
Related to that, how would I cycle volume? Should I hang a constant volume each week, up it for three weeks, and then do a pure speed week at lower volume? Or should I cycle volume within the week, and then cut down on intensity for a speed week with bands/chains. How would you do it?
[/quote]

Use bands or chains with anything under 85% but not with stuff at 85% or above.

[quote]Aragorn wrote:
What counts as a rep? In the article it states between 5-25 reps per exercise/workout, but jumping in at 85% with no warmup seems awkward to me. Guidelines for counting work reps in weekly volume?
[/quote]

Anything below 70% doesn’t count, as it has virtually no impact on strength.

29

CT what’s your understanding of the principle of dynamic correspondence? Could you give an example for a sport of your choice.

Thanks CT

All the best Christiane!!!

30

Alrighty … let’s send in some more!

31

[quote]Christian Thibaudeau wrote:
Aragorn wrote:
Questions:
Would this program be optimal for me, assuming I have time to train 6x a week?

The money exercises breakdown looks nice so it should be effective. However I would suggest adding an exercise per session specifically targeting a weak area that’s holding you back (e.g. hamstrings or triceps).
[/quote]

what loading parameters? More functional bodybuilding 6-8 reps, or more assistence/prehab 12ish reps?

32

Thanks a bunch for your help and time. Tell Christiane to go kick some butt.

33

CT -

Any recommendations for training a male fitness model? Do you recommend 3 full body/week over other splits. This isn’t the abercrombie guy but men’s fitness type or at least someone wanting to go from abercrombie style to men’s fitness style. He has had a few years of training behind him though it doesn’t really show it and he needs some mass and emphasis in a few areas (legs, calves,chest.) Any recommendations would be great. I was thinking whole body day workouts day one: sets in 6-8 rep range (heavier day), day two: volume, day three: density/higher reps, rather than other body building splits or strength/sport templates like DeFranco’s WSSB2. Thanks and best of luck to your lady.

34

Is this like the aerobic stuff they have on ESPN?

If that’s so, he’ll need nice all around symetry, and powerful legs. Not necessarily big legs, but powerful ones. He should work on explosiveness.

I’d do 1 whole body workout based on strength and power; one upper body session based on developing muscle mass and one lower body session based also on muscle mass.

[quote]springbok wrote:
CT -

Any recommendations for training a male fitness model? Do you recommend 3 full body/week over other splits. This isn’t the abercrombie guy but men’s fitness type or at least someone wanting to go from abercrombie style to men’s fitness style. He has had a few years of training behind him though it doesn’t really show it and he needs some mass and emphasis in a few areas (legs, calves,chest.) Any recommendations would be great. I was thinking whole body day workouts day one: sets in 6-8 rep range (heavier day), day two: volume, day three: density/higher reps, rather than other body building splits or strength/sport templates like DeFranco’s WSSB2. Thanks and best of luck to your lady. [/quote]

35

Anywhere from 6 to 12 will be fine. Don’t use a set rep scheme on those. Go accordning to how you feel that day.

[quote]Aragorn wrote:
Christian Thibaudeau wrote:
Aragorn wrote:
Questions:
Would this program be optimal for me, assuming I have time to train 6x a week?

The money exercises breakdown looks nice so it should be effective. However I would suggest adding an exercise per session specifically targeting a weak area that’s holding you back (e.g. hamstrings or triceps).

what loading parameters? More functional bodybuilding 6-8 reps, or more assistence/prehab 12ish reps?[/quote]

36

CT i love all your articles and im coming off your pendulem training for bodybuilding program and i made great gains im training my grip now with heave grippers and my left hand is a little weaker than my right is it ok for me to do a couple of more reps on my right hand i know that normally you catch up your weaker hand in most exercises but my support grip for deadlifts both hands are holding up so it is it ok for me to go all out on my stronger hand or should i let my weaker hand catch up which i figue would take about a month? i

37

Coach Thibaudeau,

I am a young Oly lifter who needs more than anything else to put on some muscle mass. Would you be willing to give me some advice on how to do this without deemphasizing my training in the competition lifts to the point of losing ground in them? I know WHAT I should do - squat. But what I’d like to know is how much and how often - volume and intensity.

38

Are you scared?!

39

Hey CT,

Thanks for taking the time tonight, much appreciated.

Okay, now that my college football career is done, I train pretty much for size, and have gotten good results for a long time in a 1 bodypart/day, 6 day split, with high volume: around 20 sets, 8-10 reps per set.

Seeing much advice from Tnation, I’m going to try training each bodypart more frequently, with less volume per workout, but ending up with more on a weekly basis.

With this structure, is it best to train a bodypart 2 seperate ways on its 2 days per week? Chest for example, would it be best to do the first day all incline movements and the second chest day all flat, or to hit a bodypart from all angles each workout?

40

[quote]Ross Hunt wrote:
Coach Thibaudeau,

I am a young Oly lifter who needs more than anything else to put on some muscle mass. Would you be willing to give me some advice on how to do this without deemphasizing my training in the competition lifts to the point of losing ground in them? I know WHAT I should do - squat. But what I’d like to know is how much and how often - volume and intensity.[/quote]

You can use the Pierre Roy system (former Canadian head weightlifting coach)… his weightlifters were very strong (3-4 were commonwealth or pan am medalist, and one was an olympic medalist) and most actually looked like bodybuilders!

He used the accumulation/intensification system.

The accumulation blocks were actually called “specific bodybuilding” and involved doing sets of 4-6 reps on all exercises, even competition lifts. This was to build muscle “where you need it”.

He used a system that’s not too far away from Charles Staley …

He planned 4-5 exercises per session, and each exercise was give a certain time frame. The lifter performed as much sets as he felt comfortable doing.

E.g.

A. Snatch movement
20 minutes

B. Clean & jerk movement
20 minutes

C. Squat exercise
15 minutes

D. Pulling exercise
15 minutes

E. Pressing exercise (military, push press, bench press, incline press)
10 minutes

During the accumulation block there was more variation, more lifts from blocks or hang. During the intensification blocks the lifts were more oriented toward the competition movements.

Each block lasted 4 weeks.

If it was during the off-season he would cycle accumulation/intensification until 12 weeks out from a major contest.

12 weeks out from a major contest is the peaking process…

4 weeks accumulation (4-6 reps)
4 weeks intensification (1-3 reps)
4 weeks peaking