[quote]IHateGymMorons wrote:
What is the goal of the isometric emphasis day? Is it purely hypertrophy, sticking points?..
[/quote]
In my experience, yes, isometrics work great for overcoming sticking points and add to hypertrophy, which is why I want to use them more in future routines. Also, I believe they help your body become accustomed to handling heavier weight than you can currently rep with. Chad Waterbury built his Primed For Muscle routine around this principle as far as I can tell.
[quote]Hekk wrote:
That guy is absolutly…fucking strong.
I really dig the way he doesn’t put pressure on you but still put you in the right direction.By the way, how do you know Euvgeny?
Thanks for the info on the shoes.[/quote]
When I was training in Montreal, he would come in our gym once every week to train some of his athletes (Ale Cheberenchuk among others). We talked a lot, but that was 3 years ago.
retailboy, from what i’ve seen yet in the last 2 months i’ve been doing o-lifting with my Russian coach, o-lifting training usually consist of a shitload of hours of training with alot of volume.
Practices make perfect.
My coach makes me workout for an usual 2hours+ in a room that must be at about 40C (im sweating like a fat fuck in there).
He’s training Jean for the Commonwealth games in Melbourne (something like that) and after it’s the olympic or something else before the big O.
I really like to see such o-lifting beasts training beside me.
Clean and Jerking over 300 pounds as if it was cake.
[quote]Christian Thibaudeau wrote:
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.
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[/quote]
Is this 4-6 rep discrepancy meant per muscle group or for during the workout? I believe Poliquin claimed that varying intensity parameters “confused” the nervous system, but yet I cant see how this principle can be maintained with accessory exercises. During a heavy (90%) squat session, an accessory movement like GHR or 45 degree back ext. might be worked for 12-20 reps same thing with a movement like face pulls during a heavy bench session.
CT,
When doing a specilization cycle (OHP 3x’s a week), How often should you train your squat? Once or twice?
Could I use something like 5x5 on squat, or would it be better to use a dynamic and ME days?
Thanks
Will42
CT, is it possible to rotate accumulation and intensification each week?
week 1:high volume
week 2:low volume
week 3:high volume
…
If it is, when can one max out?
thanks
HI there Christian. Figured I would get a head start on tonights prime time. First i was wondering if you got my email, it would have been from darrendaulton10@netzero.net.
Secondily I was wondering how you felt about adding assistance work to your athlete pendulumn. In the strength week I am adding some upperback work(face pulls, seated rows) and some posterior chain work(pull throughs, back extensions) to the end of the workout using 3x8 or 3x6 parameters. I’ll also add in some bicep,tricep and rotator cuff training occasionally. Could this work? and if so could it work for all the phases, hypertrophy and power.
My third question would be, is can you expose a muscle group to two sets of hypertrophy guidelins in the same workout. Could i do 8x3 for deadlifts and 3x8 or 3x10 for pullthroughs in the same session or would it be best to split up the exercise’s within the training week.
My last question would be do you mostly use total body training routines with your athletes immediate before their preseasons and during their seasons or is total body training your most preferred method all year round.
Hi CT,
Hopefully you are picking up this thread again tonight…
In your opinion what is/are the best split/s for someone mainly interested in hypertrphy gains (ie. show more than go). And, would you use different splits in Accumulation and Intensification phases? I geuss you would and just wondered what you would suggest.
Thanks
Dan
CT, what kind of weight training reccomendations do you have for a sprinter (an athlete that can’t afford to deal with soreness)? How do those recommendations change during GPP, SPP, and Comp? I’m not looking for a specific program, just some guidelines and tips.
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
Hello CT,
Can plyometrics help improve your squat and deadlift? And if so what type do you use and how often?
Indra
CT, if your knees come/bow in slightly during the bottom of your DL does this mean that your glutes are weak as it would if your knees went in during squatting?
Ideas for articles- It would be good for someone to write an article on the origins of the Glute-ham raise and how best to use it. Also how about an article on why specific training in the weightroom might not be effective(in some opinions).
Brandon Green
[quote]Christian Thibaudeau wrote:
basementD wrote:
CT,
I saw one of your posts which laid out a pendulum routine which alternated hypertrophy, strength and power weeks. I have no interest in power right now, but would want to focus on strength and hypertropy, primarily strength though.
Would the following be a good approach?
H,S,S,S,H,H,S,S,S,H and so on with more strength workouts and hypertropy work thrown in to change things up.
Yes, this looks good. I would only suggest utilizing different strength zones:
E.g.
H1 = total hypertrophy 8-12 reps
H2 = functional hypertrophy 6-8 reps
S1 = limit strength zone 3-6 reps
S2 = relative strength zone 1-3 reps
So something like…
H1, S1, H2, S2, H1, S1, H2, S2, etc.
Would be best. The H2 zone will also contribute to strength gains.
[/quote]
could you explain the difference between H1 and H2 and S1 and S2 phases eg lifts, reps, sets and rest?
cheers