Program Cycling Based on Tate Table Talk

Training
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@Christian_Thibaudeau

Sir hope you’re doing well.

I recently listened to that Dave Tate podcast and you discussed a hypertrophic layout to the four seasons of lifting that benefits all capacities of health.

Would the progression still be something like this

  1. Low volume for four months (a layout similiar to your optimal strength for naturals on thib army but for the a series have a high rep scheme so 8 to 10 in the first block and progress down)

  2. High volume for four months (thibarmy high volume cycling program

  3. Power Building or strong as you look or power look program for four months (strength focused)

  4. Metabolic conditioning oriented program (fire ready) for four months

Ty

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Well, 4 months might be a tad long in that context, but you got the right idea.

Now, 4 months phases CAN work. But this entails that each phase is itself comprised of several training blocks (3-4 blocks).

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Sorry I meant 2 to 3 months or 10 to 12 week cycles that are comprised of blocks.

Ty again

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@Christian_Thibaudeau sir I have quite a few of your programs (hf bodybuilding, congugate bodybuilding, type 2 a, strength and size, eternal warrior, beauty and beast (wife) new volume bodybuilding one, strong as you look

For the metcon 12 week cycle which program or is there one you recommend that would work.

  1. For low vol I like to run optimal strength for natural but start at 8 reps for block 1 of a series and adjust the cycle.

  2. For high vol I use your high vol program

  3. For strength strong as you look

B. I did have different questions I’ve been curious on. Why do the back squat, ohp and chin variations detrain faster than other lifts? Spinal compression (ohp and back squat) spinal decompression (chins)?

C. Are reverse drop sets the key to back growth of you don’t have prime machines. If hypertrophy is more oriented to the lengthened position and all back exercises overload the short should we do reverse drop sets after the short position has failed in back exercises to overload the lengthened and keep adding weight until we can’t move an inch?

Tyty

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If you don’t mind, I’ll answer you in my T Nation podcast today at 11am eastern time (on the Testosterone Nation youtube channel).

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@Christian_Thibaudeau Ty and I listened to answer on YouTube and that makes a lot of sense.

For metabolic 2 to 3 months programming I might just run eternal warrior or athlete lean athlete strong or hard body for women but throw in incline bench and arms and swap out a few things here and there

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I can highly recommend the 6 Weeks to Superhero . That program will have you sweating for hours after the gym, as it ramps your metabolism. Then I’d do Dan John’s Dumbell Swing 3 week program, to give your knees a rest.

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