Hi CT,
I purchased your Mech. Drop Set Training program and am hoping for some guidance on proper weight selection for the drop sets Ex: B1,2,3; C1,2,3…
I assume there should be no drop in resistance between the 1st, 2nd, 3rd, etc. sets of B1, C1, D1-- Is this correct? Failure on B1, C1, D1? If so, compound movements as well as the iso?
No Failure on A1,A2? Comopound or Iso?
I was unable to find this info elsewhere.
Thanks for you help.
For the deadlift program what would you do for the upper body (maintenance?) and would you train quads.
Coach, I have a question about the relationship between number of sets and intensity. Do you think it is alright to have a stressor workout of the week include about 8-10 sets of three reps at moderate intensity (~85% 1RM)?
I was looking at examples of bill starr’s 5x5 program but was wondering if it is alright to do a high number of reps with a pretty high intensity, obviously with a decent amount of rest between each set.
Thib,
2 questions for you…
example: a grip enthusiast who trains the hands and forearms hard and in varied ways but doesn’t focus much on things like curls, rows, deadlifts, etc. and then decides to begin to train those more seriously
Or is it likely in these movements that powerful biceps will dominate the movement and lessen back stimulation regardless?
Thanks for your time, and I hope all is well with work, your training, and family life!
CT,
I am a big fan of Charles Poliquin’s methods, what is your opinion on German Volume Training for a person just passed the beginner stage (just over a year of training)? I have created the following program after reading some of his books and articles:
this is the program I have just started:
Chest and shoulders (Part B is from the Poliquin Principles):
A1) Flat BB Bench Press 10x10 5010 60 sec rest
A2) Seated Shoulder Press 10x10 4010 60 sec rest
B1) 60 degree incline DB presses 6-8x3 3020 10 sec rest
B2) 55 degree incline DB presses 6-8x3 3020 10 sec rest
B3) 45 degree incline DB presses 6-8x3 3020 10 sec rest
B4) 40 degree incline DB presses 6-8x3 3020 3min rest
C1) seated lateral raise 10-12 x 3 2010 60 sec rest
C2) Bent-Over Dumbbell Lateral Raises 10-12 x 3 60 sec rest
Arms and Back:
Arms: I am currently following his “Winning the Arms Race” Book
A) Bent Over BB Row 10x10
B1) Lat pulldown 3x10-12 60sec rest
B2) Seated Cable Row to neck 3x10-12 60 sec rest
Legs+Abs (straight from a GVT article of his):
A1) Back Squats 10x10 4 0 2 0 90 sec
A2) Lying Hamstring Curls 10x10 4 0 2 0 90 sec
B1) Serratus Crunches 3x15 -20 2 0 2 0 60 sec
B2) Seated Calf Raises 3x15 -20 2 0 2 0 60 sec
What is your opinion on this program? I’m just coming off a 3 week program from his German Body Comp training book. I am really not sure where to go from there.
Your help is much appreciated.
[quote]therajraj wrote:
CT,
I am a big fan of Charles Poliquin’s methods, what is your opinion on German Volume Training for a person just passed the beginner stage (just over a year of training)? I have created the following program after reading some of his books and articles:
this is the program I have just started:
Chest and shoulders (Part B is from the Poliquin Principles):
A1) Flat BB Bench Press 10x10 5010 60 sec rest
A2) Seated Shoulder Press 10x10 4010 60 sec rest
B1) 60 degree incline DB presses 6-8x3 3020 10 sec rest
B2) 55 degree incline DB presses 6-8x3 3020 10 sec rest
B3) 45 degree incline DB presses 6-8x3 3020 10 sec rest
B4) 40 degree incline DB presses 6-8x3 3020 3min rest
C1) seated lateral raise 10-12 x 3 2010 60 sec rest
C2) Bent-Over Dumbbell Lateral Raises 10-12 x 3 60 sec rest
Arms and Back:
Arms: I am currently following his “Winning the Arms Race” Book
A) Bent Over BB Row 10x10
B1) Lat pulldown 3x10-12 60sec rest
B2) Seated Cable Row to neck 3x10-12 60 sec rest
Legs+Abs (straight from a GVT article of his):
A1) Back Squats 10x10 4 0 2 0 90 sec
A2) Lying Hamstring Curls 10x10 4 0 2 0 90 sec
B1) Serratus Crunches 3x15 -20 2 0 2 0 60 sec
B2) Seated Calf Raises 3x15 -20 2 0 2 0 60 sec
What is your opinion on this program? I’m just coming off a 3 week program from his German Body Comp training book. I am really not sure where to go from there.
Your help is much appreciated.
[/quote]
To be honest this type of training is about as far to my current ideology as possibly can be. And to be honest it’s pretty far off of what Charles recommends 90% of the time (you can’t really know about Poliquin’s methods if you have not worked with him or studied directly under him, his articles cover about 5% of what he does, and not what he does the most often).
It has gotten results and you can’t argue with results.
[quote]ryoshi wrote:
Coach, I have a question about the relationship between number of sets and intensity. Do you think it is alright to have a stressor workout of the week include about 8-10 sets of three reps at moderate intensity (~85% 1RM)?
I was looking at examples of bill starr’s 5x5 program but was wondering if it is alright to do a high number of reps with a pretty high intensity, obviously with a decent amount of rest between each set.[/quote]
Yes you can (I actually recommend such a method in phase I of my Beast Building routine). But the key is that no set should feel hard, you must be able to strongly overcome the weight on every rep.
[quote]Christian Thibaudeau wrote:
fighter1157 wrote:
Coach Thibaudeau,
What periodization models you see as the best ones for bodybuilding?
Accumulation - Intensification ?
Poliquin’s undulating periodization ?
Some other?
Neither… no periodization scheme[/quote]
Coach, how about for the non-bodybuilder, would an undulating periodization approach be more effective in inducing maximum muscle gains when compared to traditional linear periodization models? For Example i will switch from heavy (4-6 repetitions) to medium (8-10 repetitions) to light (12-18 repetitions) all in the same week, sticking with compound lifts.
Hey Coach,
Just wondering what’s your opinion on wearing Nike Frees for wieghtlifting and conditioning type workouts? Barefoot isn’t really an option in my gym.
Thanks
Thib,
With my own training I notice that as the more I try to branch out and learn, the more it tends to “muddy the waters,” so to speak. For example, when I started out, I had (maybe) the slightest hint of a clue, but I busted my butt, mixed in some common sense, and for many years training was productive.
More recently I’ve noticed a tendency to become analytical (over-analytical can be more accurate at times), and this habit has seemed to increase the more I attempt to learn and especially since I’ve started considering the possibility or working with some local athletes.
Do you have any general tips on how to maintain balance and avoid a greater shift towards paralysis by analysis? Sometimes I’d like to erase a good portion of my mind and return to those days where half a brain and a whole lot of attitude and effort in the gym was just the ticket. Oftentimes it seems like my desire to learn more and more each day is as much a stumbling block as it is a benefit.
[quote]Eazy wrote:
Christian Thibaudeau wrote:
fighter1157 wrote:
Coach Thibaudeau,
What periodization models you see as the best ones for bodybuilding?
Accumulation - Intensification ?
Poliquin’s undulating periodization ?
Some other?
Neither… no periodization scheme
Coach, how about for the non-bodybuilder, would an undulating periodization approach be more effective in inducing maximum muscle gains when compared to traditional linear periodization models? For Example i will switch from heavy (4-6 repetitions) to medium (8-10 repetitions) to light (12-18 repetitions) all in the same week, sticking with compound lifts.
[/quote]
I’ll be honest with you, I see less and less reasons to do higher rep sets. Obviously it’s not always balls to the walls, but I prefer to do something like heavy (near maximal, and even supra max with partials) on one day, submaximal (still with weights of 80% or more) for lots sets of low reps to accumulate “quality volume” on a second day and contrast (high speed with regular lift) on a third day.
How exactly would doing sets of 8-12 help an athlete?
“My super secret is to use a combo of creatine, BCAA, and glutamine five times per day. At each serving you ingest 5g of each. The BCAA powder should be at least 50% leucine as this is the most anabolic of the three BCAAs. Glutamine has gotten a bad rep, but when used as part of this stack it’s effective. I’ve had clients gain up to eight pounds in two weeks while losing fat by adding this simple strategy.”
Do you still recommend this combo for your clients? How long would you recommend doing this?
Thibs,
I’m weak off the chest so I’m thinking about adding some paused bench press in a cluster (2/2/1 for 5 sets )format. Should I cycle this with regular non-paused benching? Or would adding a non-paused supplementary movement like the incline db press be sufficient? If anything, is there even an importance to add in non paused movements?
[quote]Mondy wrote:
Thibs,
I’m weak off the chest so I’m thinking about adding some paused bench press in a cluster (2/2/1 for 5 sets )format. Should I cycle this with regular non-paused benching? Or would adding a non-paused supplementary movement like the incline db press be sufficient? If anything, is there even an importance to add in non paused movements?[/quote]
Try this:
Bench press from the bottom position , in the power rack bar starting on safety pins, cluster set of 3 reps (1 rep, rest 10 sec, 1 rep, rest 10 sec, 1 rep)
2 such sets
Regular bench press
Sets of 3 reps, working up to the max you can handle for 3 reps over 3-5 sets
Paused speed bench with 50% of your max…2 seconds pause on the chest, on every rep
5 x 3
[quote]zachwill wrote:
“My super secret is to use a combo of creatine, BCAA, and glutamine five times per day. At each serving you ingest 5g of each. The BCAA powder should be at least 50% leucine as this is the most anabolic of the three BCAAs. Glutamine has gotten a bad rep, but when used as part of this stack it’s effective. I’ve had clients gain up to eight pounds in two weeks while losing fat by adding this simple strategy.”
Do you still recommend this combo for your clients? How long would you recommend doing this?[/quote]
No, I replaced it with the much more effective protein pulse described several times in this forum.
Christian,could you tell ne the best exercises for Rhomboid strength and for tight hip flexors.thank you
Coach Thibaudeau,
When doing a body part split where each bodypart is worked once a week using low volume extended sets (rest-pauses, iso holds, etc.,) is it common to be sore from each session? I switched to this from total body and Olympic lifting protocols and have been on the bodypart split for several weeks.
The soreness is not debilitating, but it used to always subside after a session or two before I switched to bodypart splits. I am just wondering if it means my body is not responding or recovering properly from the workouts. Thank you.
David
In your Traps of Steel program, you say to perform the program twice per week at the end of the back and shoulder workout.
Should the rest of the week be something like 2 exercises per muscle group with 3 or 4 sets of 6-8 reps? Or something else relatively low volume? Not asking for a full routine but I don’t want to make a frankenstein program out of it, either.
Thanks.
CT, do you consider olympic lifts as plyometric lifts?. I quitted
the last week plyos for resting, but I don’t know if I should also
quit oly lifts, due to the landing when you receive the bar.
Thib, according to your recent philosophy of low-rep intensive lifting, even assistance exercises of the sessions should be heavy? (5 reps and less).
For example, traditionally (according to Thib System articles) on bench day one would do 85%+ bench, then move to assistance like DB incline bench for 6-8 reps, and maybe 3d exercise like shoulder press should be 8-10 reps.
But now, you would prescribe even the assistance exercises to be heavy and low-volume?