Questions About Training

Training
21

Hi Thibs I’ve been using your damn good program articles to design my current plan for mass gain. I came up with the following split:

Mon: Quads
Tues: Pull
Weds: Off
Thurs: Hips
Fri: Off
Sat: Push
Sun: Off

Problem is, the push and pull workouts include 3 muscle groups and therefore 6 exercises, with 4-6 sets per exercise, if I understood the articles correctly. This means the for Pull session I did yesterday took 80 mins to complete, which is way too long surely?

What is a better option? Should I train shoulders and rear delts on a fifth training day? Maybe with reduced intensity and/or volume? Or should I not train them at all?

The reason I chose the above split is that it allows me to train ‘legs’ twice which I like and also allows me to deadlift consistently, which I’ve not done before. It also allows me to train straight sets and results in a lot less crossover of muscle groups, where push and pull muscles are trained together. Only problem is the length of the push and pull workout, so what can I do, any suggestions would be greatly appreciated.

22

Thib,

When training the split jerk, should the lead leg be switched periodically to avoid developing an imbalance?

And I was also wondering whether attempting to “jump” when performing Oly lifts or variants is conducive or detrimental to power production.

I’ve heard some coaches claim that it potentially limits power production by preventing triple extension and others who teach “jumping” from a narrower starting stance to a wider stance when lifting.

You’re an experienced coach in this area, so I figured you were the right guy to ask about these issues.

23

[quote]stibby wrote:
Problem is, the push and pull workouts include 3 muscle groups and therefore 6 exercises, with 4-6 sets per exercise, if I understood the articles correctly. This means the for Pull session I did yesterday took 80 mins to complete, which is way too long surely? [/quote]

Not really. I wouldn’t panic unless you start to go way beyond 90 minutes. The ‘‘avoid training for more than 60 minutes’’ mantra is mostly used as a scare tactic to prevent doing way too much volume in the gym.

YES doing too much work in the gym can lead to a catabolic state, but the increased risk is related to the volume of work done, not to the actual time spent in the gym.

[quote]stibby wrote:
What is a better option? Should I train shoulders and rear delts on a fifth training day? Maybe with reduced intensity and/or volume? Or should I not train them at all?[/quote]

Stay with what you are doing. Trust me, you are not on the verge of total muscle breakdown due to excessive stress, far from it!

24

[quote]Christian Thibaudeau wrote:
jo3 wrote:
Coach,

I really appreciate you taking the time to answer everyone’s questions, and I’m glad that you were given your own subforum because searching through your Q&A threads was damn near impossible!

Two weeks ago, I purchased Get Jacked Fast and all the required supplements. However, recently I’ve had a change of heart and have decided to focus on gaining as much strength and muscle mass as possible while limiting fat gains. Is your program still suitable for these goals? If not, would it be with a few tweaks (notably, eating more and/or cutting out some interval work to keep my CNS as fresh as possible)?

Thanks, Coach!

Joe

Drop the interval work.

Add one of the para-workout nutrition protocol I discussed earlier.

Depending on your rate of gains, increase carbs during the rest of the day.

The workouts themselves are fine when it comes to building strength.[/quote]

That’s what I figured. Thanks for the tip! Looking forward to your new program.

Joe

25

[quote]Thunderstruck88 wrote:
Thib,

When training the split jerk, should the lead leg be switched periodically to avoid developing an imbalance?

And I was also wondering whether attempting to “jump” when performing Oly lifts or variants is conducive or detrimental to power production.

I’ve heard some coaches claim that it potentially limits power production by preventing triple extension and others who teach “jumping” from a narrower starting stance to a wider stance when lifting. [/quote]

I agree 100% with the later.

Think about this objectively. Why are you using the jerk (or other variations of the olympic lifts)? Unless you are planning on competing in olympic lifting you are most likely using this lift to improve power production or neural efficiency.

Now, understand that power = force x distance/time

So when it comes to a lift, you can either:

a) produce more force over the same distance in the same amount of time
b) produce the same amount of force over a longer distance in the same amount of time
c) Take less time to produce the same amount of force over the same distance

Or if you want to use layman’s terms:

a) Use more weight at the same speed
b) Produce more speed with the same weight

The technical form of the olympic lifts (full squat clean, full squat snatch, split jerk) is designed to allow one to maximize the amount of weight that can be lifted.

The technique partly does this by shorthening the distance the bar has to be lifted. Catching the bar in a squat or split position is simply to shorten the pulling distance and allow for more weight to be lifted.

However if your goal is to use these lifts to improve power, using squat or split under the catch the bar reduces power production (the bar travels less distance).

So if you are using the olympic lifts to build overall strength, power and size, go for the non split variaitons.

26

Session C

A1) Front squat
Sets: 8
Reps: 4-6
Rest: 120 seconds

A2) Romanian deadlift
Sets: 8
Reps: 4-6
Rest: 120 seconds

This is a Session from the Leap Tall buildings program. I wanted to know what sort of Weight should be used. A 10RM for example?

27

[quote]Player wrote:
Session C

A1) Front squat
Sets: 8
Reps: 4-6
Rest: 120 seconds

A2) Romanian deadlift
Sets: 8
Reps: 4-6
Rest: 120 seconds

This is a Session from the Leap Tall buildings program. I wanted to know what sort of Weight should be used. A 10RM for example?[/quote]

Nah, use heavy weights, but gradually build-up.

Here is how I’d do it.

Set 1. 6 reps 30lbs less than 6RM
Set 2. 6 reps 20lbs less than 6RM
Set 3. 6 reps 10lbs less than 6RM
Set 4. 6 reps 5lbs less than 6RM
Set 5. 4 reps with your 6RM
Set 6. 4 reps (try with 5-10lbs more)
Set 7. 4 reps keep adding weight if you can, otherwise stay with the preceding
Set 8. 4 reps … same thing

28

CT,

I was performing deadlifts on Saturday, got to Set 5 and felt a twinge in the left side of my lower back. I didn’t think much of it at the time. Ever since it happened my whole left side tracing from my glutes -lats -traps and shoulders have been in pain. Yesterday and today the pain has really mainly been in my Lats,traps, and shoulder. My workouts this week have been screwed up and it sucks! Could you give me some suggestions on form to prevent this from happening next time. Also if you have any idea what could be wrong with my neck and shoulder that would be great… Thanks!

29

CT,

What are your thoughts on twice daily sessions for fat loss and muscle building?
Would you recomend, say, strength training in the morning then hypertrophy training later in the day?
And how should this be split up? Say, one compound exercise per body part (per session)in a full body scheme? Also, how many days per week would it be ok to double up, how much rest, and what might be a good schedule to follow?
Much appreciated!

30

[quote]michaellongo14 wrote:
CT,

What are your thoughts on twice daily sessions for fat loss and muscle building?
Would you recomend, say, strength training in the morning then hypertrophy training later in the day?
And how should this be split up? Say, one compound exercise per body part (per session)in a full body scheme? Also, how many days per week would it be ok to double up, how much rest, and what might be a good schedule to follow?
Much appreciated![/quote]

It is my belief that twice-a-day training is the absolute fastest way to progress toward your goal, whether it be gaining muscle or losing fat (or getting stronger).

In the past I would recommend doing strength work in the AM then hypertrophy work for the same muscle group in the PM.

Now my mentality has changed a bit and it has been influenced by a retrospective of all I’ve done in my training career, both good and bad. One thing I noticed is that when I was an olympic lifter I would always perform better in the second daily session. In that case the first session would serve as somewhat of an activation workout for the second workout.

So now what I like to do is a CNS activation workout in the AM and a high-threshold motor-unit stimulation session in the PM.

In the AM I would use methods that would really fire up the nervous system like heavy partials, heavy supports, explosive reps and in the PM session there would be the actual ‘‘full’’ lifts with heavy weights.

I do not want to go into too much details, but he is a decent setup for shoulders:

AM - CNS ACTIVATION WORKOUT
A. Top half seated press in the power rack (bar starting on the safety pins, 1’’ above the head) 1-2-3 ramp loading (use a certain weight and do one rep, rest a minute and do two reps with the same weight, rest a minute and do three reps with the same weight. If you complete these sets start a new ramp with 10-20lbs more)

B. Seated press maximal hold
Hold a weight that is 120-130% of your max for 4-5 sets of 6-9 seconds

C. Push press¸
Use 70% of your max perform 8 sets of 2 super explosive reps

PM - HT STIMULATION WORKOUT
A. Seated shoulder press 5 sets of 5x1 clusters (one set = 1 rep, 10 sec rest, 1 rep, 10 sec rest, 1 rep, 10 sec rest, 1 rep, 10 sec rest, 1 rep)

B. Heavy L-Lateral raise 5 sets of 5x1 clusters

C. Barbell front raise 5 sets of 5x1 clusters

31

[quote]Christian Thibaudeau wrote:
michaellongo14 wrote:
CT,

What are your thoughts on twice daily sessions for fat loss and muscle building?
Would you recomend, say, strength training in the morning then hypertrophy training later in the day?
And how should this be split up? Say, one compound exercise per body part (per session)in a full body scheme? Also, how many days per week would it be ok to double up, how much rest, and what might be a good schedule to follow?
Much appreciated!

It is my belief that twice-a-day training is the absolute fastest way to progress toward your goal, whether it be gaining muscle or losing fat (or getting stronger).

In the past I would recommend doing strength work in the AM then hypertrophy work for the same muscle group in the PM.

Now my mentality has changed a bit and it has been influenced by a retrospective of all I’ve done in my training career, both good and bad. One thing I noticed is that when I was an olympic lifter I would always perform better in the second daily session. In that case the first session would serve as somewhat of an activation workout for the second workout.

So now what I like to do is a CNS activation workout in the AM and a high-threshold motor-unit stimulation session in the PM.

In the AM I would use methods that would really fire up the nervous system like heavy partials, heavy supports, explosive reps and in the PM session there would be the actual ‘‘full’’ lifts with heavy weights.

I do not want to go into too much details, but he is a decent setup for shoulders:

AM - CNS ACTIVATION WORKOUT
A. Top half seated press in the power rack (bar starting on the safety pins, 1’’ above the head) 1-2-3 ramp loading (use a certain weight and do one rep, rest a minute and do two reps with the same weight, rest a minute and do three reps with the same weight. If you complete these sets start a new ramp with 10-20lbs more)

B. Seated press maximal hold
Hold a weight that is 120-130% of your max for 4-5 sets of 6-9 seconds

C. Push press�¸
Use 70% of your max perform 8 sets of 2 super explosive reps

PM - HT STIMULATION WORKOUT
A. Seated shoulder press 5 sets of 5x1 clusters (one set = 1 rep, 10 sec rest, 1 rep, 10 sec rest, 1 rep, 10 sec rest, 1 rep, 10 sec rest, 1 rep)

B. Heavy L-Lateral raise 5 sets of 5x1 clusters

C. Barbell front raise 5 sets of 5x1 clusters[/quote]

CT,
When using this workout for maximum fat loss is there anything that needs to be modified…
what about some cardio/interval after the AM workout…

32

[quote]jeenumj wrote:
Christian Thibaudeau wrote:
michaellongo14 wrote:
CT,

What are your thoughts on twice daily sessions for fat loss and muscle building?
Would you recomend, say, strength training in the morning then hypertrophy training later in the day?
And how should this be split up? Say, one compound exercise per body part (per session)in a full body scheme? Also, how many days per week would it be ok to double up, how much rest, and what might be a good schedule to follow?
Much appreciated!

It is my belief that twice-a-day training is the absolute fastest way to progress toward your goal, whether it be gaining muscle or losing fat (or getting stronger).

In the past I would recommend doing strength work in the AM then hypertrophy work for the same muscle group in the PM.

Now my mentality has changed a bit and it has been influenced by a retrospective of all I’ve done in my training career, both good and bad. One thing I noticed is that when I was an olympic lifter I would always perform better in the second daily session. In that case the first session would serve as somewhat of an activation workout for the second workout.

So now what I like to do is a CNS activation workout in the AM and a high-threshold motor-unit stimulation session in the PM.

In the AM I would use methods that would really fire up the nervous system like heavy partials, heavy supports, explosive reps and in the PM session there would be the actual ‘‘full’’ lifts with heavy weights.

I do not want to go into too much details, but he is a decent setup for shoulders:

AM - CNS ACTIVATION WORKOUT
A. Top half seated press in the power rack (bar starting on the safety pins, 1’’ above the head) 1-2-3 ramp loading (use a certain weight and do one rep, rest a minute and do two reps with the same weight, rest a minute and do three reps with the same weight. If you complete these sets start a new ramp with 10-20lbs more)

B. Seated press maximal hold
Hold a weight that is 120-130% of your max for 4-5 sets of 6-9 seconds

C. Push press�?�¸
Use 70% of your max perform 8 sets of 2 super explosive reps

PM - HT STIMULATION WORKOUT
A. Seated shoulder press 5 sets of 5x1 clusters (one set = 1 rep, 10 sec rest, 1 rep, 10 sec rest, 1 rep, 10 sec rest, 1 rep, 10 sec rest, 1 rep)

B. Heavy L-Lateral raise 5 sets of 5x1 clusters

C. Barbell front raise 5 sets of 5x1 clusters

CT,
When using this workout for maximum fat loss is there anything that needs to be modified…
what about some cardio/interval after the AM workout…
[/quote]

It’s not a fat loss program. It’s an example of how I currently split AM/PM training for maximum size.

Obviously the same principle could be used during a fat loss phase but with a lower volume of work and energy systems work performed at the end of each session.

33

CT

I am a greedy guy i want my cake and to eat it to, i luckily am a strength coach at a spots training facility so i can pretty much train as much as need be, i am currently lifting twice a day Monday Wednesday and Friday.

Monday
AM session
A1. Power clean and Jerk 5x3
A2. Neutral Grip Pull up 5x5
B1. Front Squat 5x5
B2. Dip 5x6

PM
A1. Sumo Deadlift 4x6
A2. Landmine Shoulder Press 4x6
A3. Fat Grip DB Row 4x8
A4. Ab rollout 5x45s
B1. Natural Glute ham raise 4x6
B2. Decline Tricep Ext 4x8
B3. X Band Walk 4x20 yards
b4. Eccentric Closegrip Chinups 4x30s

Wednesday
AM
A1. Snatch 3x4
B1. Snatch Grip Deadlift 4x5
B2. DB incline Press 4x6
B3. Dead Hang Mixed grip(one hand pronated one supinated) pull up 4x4

PM.
A1 Incline DB Row 4x8
A2.Pistol Squat 4x6
A3. Partner resisted Push up 4x8
B1. Zottman Curl 4x8
B2. Push Press 4x6

Friday
AM
A1. Combo (Power Clean x1/Hang clean & Jerk x1/ Front Squat x2) 6x1 (working up to 2 sets so heavy i normally get burried on the 2nd squat)
B1. Single Arm inverted Row 6x3
B2. Back Squat 6x3-5
B3. Close Grip Bench 6x4

PM
A1. Deadlift 5x8
A2. Fat Bar incline press 5x8
A3. Rope Pull Ups 5x8
B1. DB Reverse Lunge 3x8
B2. Row to the neck 3x10
B3. RDL 3x10-12
B4. Donkey Calf raise
C1. 500 Yards of Sled drag

I would love to improve my body composition, i am 17% body fat and weight around 245lbs, but as a collegiate football player i can only afford to lose a certain amount of weight, i have been eating a diet pretty close to the anabolic diet, except i utilize more control days.

I however need to work in more ESW, i was wonder where i could fit this into my training schedule? thanks for the help. PS i steal all your dietary suggestions from all your blogs and they have been greatly successful when i have time to reduce my body fat and not have to worry about all numerical body weight

34

[quote]Christian Thibaudeau wrote:
xsquatx wrote:
Hey CT,
Whenever i do chin ups or pull ups i rarely feel my lats working, mostly my biceps n forearms. But with the lat pulldown i can really contract and feel my lat muscles working much more. Since i have done this switch up i have added much more size to my high inserting lats. But my question is should i still keep the pull up/chin up and its variation for any reason?

I train as a competetive bodybuilder and amonly really interested in making my muscles grow.

I always find it funny how some people see exercises as either being unavoidable if you want to make even the shadow of a gain or completely useless.

No exercise is universally required nor universally pointless. Nowadays you almost get laughed at for being a pussy if you don’t squat, deadlift, overhead press and do pull-ups. On the other hand some will get the ‘‘softcore trainee’’ label if they even think about adding leg a leg press, les extension or cross-over!

YES there are exercises that are more likely to be effective at putting overall mass on a lot of peoples. But that doesn’t mean that they will work optimally for everybody.

I can get huge legs by only squatting (for 5 years that was my sole lower body exercise along with front squats) and never gained anything from a leg press. My friend is the opposite, he can squat til the cows come home and his legs wont budge an inch but gains great from a leg press.

The point I’m making is that you should focus on those exercises that you know work for you.[/quote]

Thank you for response.

35

Dear Thib,

after reading lots and lots of your articles and Q&A-threads, Iâ??ve come up with some questions for you, too:

  1. After coming from 4 weeks of high volume Iâ??d like to do a low volume approach following the guidelines of your â??Pump down the volumeâ??-article. I want to choose the whole-body routine since right now, I canâ??t afford to spend more than 3 days a week in the gym. My question concerns the exercise selection because you leave the reader 3 exercises to choose from for the particular body part. But since Iâ??m someone who loves variation with the exercises and according to Poliquinâ??s â??Borg-Principleâ?? of not doing the same workout more than 4 times, I want to ask if it was possible or even beneficial to take on each of those 3 workouts another exercise for a particular muscle group, for example on Monday the flat bench press, on Wednesday the incline DB press and on Friday the chest dips? Maybe itâ??s just nonsense, since the level of intensity rises with every week and this provides enough variety but this was something that I really wanted to know ï??. Also, when doing a whole body approach, would you suggest leaving out exercises for minor muscle groups like biceps, triceps and delts or would it be okay to do 1-3 sets for them, too? And just to make sure: Though Iâ??m using the whole body variant, Iâ??m still training for hypertrophy, right?
  2. In some threads you mention the â??Gironda Dipâ??. What are the benefits of this exercise and especially, how does one execute it properly? Is it more strenuous for the shoulders? Besides I read in one of the few articles about that exercise that it can only be correctly executed when having a parallel bar that is 33â?? wide. Is that true?
  3. Concerning intensity techniques you propose in your â??Pump down the volumeâ??-article: Would it be possible to use them in specialisation programs for the muscle groups that arenâ??t supposed to be targeted but to be maintained to be able to cut down the number of â??conservation daysâ?? to one, for example in the HSS-100 routine?

Sorry for the many questions, but theyâ??ve summed up after a whole lot of reading through your articles and threads ^^

Thanks a lot, Iâ??ve been training for 1,5 years now and only have the best experiences with your programs!

Greets from Germany!

Kaito

36

[quote]Christian Thibaudeau wrote:
stibby wrote:
Problem is, the push and pull workouts include 3 muscle groups and therefore 6 exercises, with 4-6 sets per exercise, if I understood the articles correctly. This means the for Pull session I did yesterday took 80 mins to complete, which is way too long surely?

Not really. I wouldn’t panic unless you start to go way beyond 90 minutes. The ‘‘avoid training for more than 60 minutes’’ mantra is mostly used as a scare tactic to prevent doing way too much volume in the gym.

YES doing too much work in the gym can lead to a catabolic state, but the increased risk is related to the volume of work done, not to the actual time spent in the gym.

stibby wrote:
What is a better option? Should I train shoulders and rear delts on a fifth training day? Maybe with reduced intensity and/or volume? Or should I not train them at all?

Stay with what you are doing. Trust me, you are not on the verge of total muscle breakdown due to excessive stress, far from it!

[/quote]

ok thanks for the reply i’ll carry on doing what i am.

37

[quote]Christian Thibaudeau wrote:
michaellongo14 wrote:
CT,

What are your thoughts on twice daily sessions for fat loss and muscle building?
Would you recomend, say, strength training in the morning then hypertrophy training later in the day?
And how should this be split up? Say, one compound exercise per body part (per session)in a full body scheme? Also, how many days per week would it be ok to double up, how much rest, and what might be a good schedule to follow?
Much appreciated!

It is my belief that twice-a-day training is the absolute fastest way to progress toward your goal, whether it be gaining muscle or losing fat (or getting stronger).

In the past I would recommend doing strength work in the AM then hypertrophy work for the same muscle group in the PM.

Now my mentality has changed a bit and it has been influenced by a retrospective of all I’ve done in my training career, both good and bad. One thing I noticed is that when I was an olympic lifter I would always perform better in the second daily session. In that case the first session would serve as somewhat of an activation workout for the second workout.

So now what I like to do is a CNS activation workout in the AM and a high-threshold motor-unit stimulation session in the PM.

In the AM I would use methods that would really fire up the nervous system like heavy partials, heavy supports, explosive reps and in the PM session there would be the actual ‘‘full’’ lifts with heavy weights.

I do not want to go into too much details, but he is a decent setup for shoulders:

AM - CNS ACTIVATION WORKOUT
A. Top half seated press in the power rack (bar starting on the safety pins, 1’’ above the head) 1-2-3 ramp loading (use a certain weight and do one rep, rest a minute and do two reps with the same weight, rest a minute and do three reps with the same weight. If you complete these sets start a new ramp with 10-20lbs more)

B. Seated press maximal hold
Hold a weight that is 120-130% of your max for 4-5 sets of 6-9 seconds

C. Push press�¸
Use 70% of your max perform 8 sets of 2 super explosive reps

PM - HT STIMULATION WORKOUT
A. Seated shoulder press 5 sets of 5x1 clusters (one set = 1 rep, 10 sec rest, 1 rep, 10 sec rest, 1 rep, 10 sec rest, 1 rep, 10 sec rest, 1 rep)

B. Heavy L-Lateral raise 5 sets of 5x1 clusters

C. Barbell front raise 5 sets of 5x1 clusters[/quote]

Thanks a lot… I’ll definitely be putting that to use

38

[quote]michaellongo14 wrote:
Christian Thibaudeau wrote:
michaellongo14 wrote:

In the AM I would use methods that would really fire up the nervous system like heavy partials, heavy supports, explosive reps and in the PM session there would be the actual ‘‘full’’ lifts with heavy weights.

I do not want to go into too much details, but he is a decent setup for shoulders:

AM - CNS ACTIVATION WORKOUT
A. Top half seated press in the power rack (bar starting on the safety pins, 1’’ above the head) 1-2-3 ramp loading (use a certain weight and do one rep, rest a minute and do two reps with the same weight, rest a minute and do three reps with the same weight. If you complete these sets start a new ramp with 10-20lbs more)

B. Seated press maximal hold
Hold a weight that is 120-130% of your max for 4-5 sets of 6-9 seconds

C. Push press�?�¸
Use 70% of your max perform 8 sets of 2 super explosive reps

PM - HT STIMULATION WORKOUT
A. Seated shoulder press 5 sets of 5x1 clusters (one set = 1 rep, 10 sec rest, 1 rep, 10 sec rest, 1 rep, 10 sec rest, 1 rep, 10 sec rest, 1 rep)

B. Heavy L-Lateral raise 5 sets of 5x1 clusters

C. Barbell front raise 5 sets of 5x1 clusters

[/quote]

So for fat loss, would you simply drop the C exercise? Also, would you recommend a training split like:

Day 1: Chest/Back
Day 2: Legs
Day 3: OFF
Day 4: Arms/Shoulders
Day 5: OFF
Day 6: Repeat

Or would you split the body up more? Also, how long do you recommend training twice a day before you switch to once a day?

Thanks!

39

[quote]MorphingMatt wrote:
michaellongo14 wrote:
Christian Thibaudeau wrote:
michaellongo14 wrote:

In the AM I would use methods that would really fire up the nervous system like heavy partials, heavy supports, explosive reps and in the PM session there would be the actual ‘‘full’’ lifts with heavy weights.

I do not want to go into too much details, but he is a decent setup for shoulders:

AM - CNS ACTIVATION WORKOUT
A. Top half seated press in the power rack (bar starting on the safety pins, 1’’ above the head) 1-2-3 ramp loading (use a certain weight and do one rep, rest a minute and do two reps with the same weight, rest a minute and do three reps with the same weight. If you complete these sets start a new ramp with 10-20lbs more)

B. Seated press maximal hold
Hold a weight that is 120-130% of your max for 4-5 sets of 6-9 seconds

C. Push press�??�?�¸
Use 70% of your max perform 8 sets of 2 super explosive reps

PM - HT STIMULATION WORKOUT
A. Seated shoulder press 5 sets of 5x1 clusters (one set = 1 rep, 10 sec rest, 1 rep, 10 sec rest, 1 rep, 10 sec rest, 1 rep, 10 sec rest, 1 rep)

B. Heavy L-Lateral raise 5 sets of 5x1 clusters

C. Barbell front raise 5 sets of 5x1 clusters

So for fat loss, would you simply drop the C exercise? Also, would you recommend a training split like:

Day 1: Chest/Back
Day 2: Legs
Day 3: OFF
Day 4: Arms/Shoulders
Day 5: OFF
Day 6: Repeat

Or would you split the body up more? Also, how long do you recommend training twice a day before you switch to once a day?

Thanks!
[/quote]

No, keep the C, just reduce the number of sets per exercise to 3 or 4. You can maintain twice a day training for 3 weeks before going back to once a day for 1-2 weeks.

40

[quote]Christian Thibaudeau wrote:
MorphingMatt wrote:
michaellongo14 wrote:
Christian Thibaudeau wrote:
michaellongo14 wrote:

In the AM I would use methods that would really fire up the nervous system like heavy partials, heavy supports, explosive reps and in the PM session there would be the actual ‘‘full’’ lifts with heavy weights.

I do not want to go into too much details, but he is a decent setup for shoulders:

AM - CNS ACTIVATION WORKOUT
A. Top half seated press in the power rack (bar starting on the safety pins, 1’’ above the head) 1-2-3 ramp loading (use a certain weight and do one rep, rest a minute and do two reps with the same weight, rest a minute and do three reps with the same weight. If you complete these sets start a new ramp with 10-20lbs more)

B. Seated press maximal hold
Hold a weight that is 120-130% of your max for 4-5 sets of 6-9 seconds

C. Push press�??�??�?�¸
Use 70% of your max perform 8 sets of 2 super explosive reps

PM - HT STIMULATION WORKOUT
A. Seated shoulder press 5 sets of 5x1 clusters (one set = 1 rep, 10 sec rest, 1 rep, 10 sec rest, 1 rep, 10 sec rest, 1 rep, 10 sec rest, 1 rep)

B. Heavy L-Lateral raise 5 sets of 5x1 clusters

C. Barbell front raise 5 sets of 5x1 clusters

So for fat loss, would you simply drop the C exercise? Also, would you recommend a training split like:

Day 1: Chest/Back
Day 2: Legs
Day 3: OFF
Day 4: Arms/Shoulders
Day 5: OFF
Day 6: Repeat

Or would you split the body up more? Also, how long do you recommend training twice a day before you switch to once a day?

Thanks!

No, keep the C, just reduce the number of sets per exercise to 3 or 4. You can maintain twice a day training for 3 weeks before going back to once a day for 1-2 weeks.[/quote]

How many days a week can you train twice a day for those three weeks?
And could you do full body workouts two times a day?