Hey Coach,
just want to know that is there any truth to sarcoplasmic vs sarcomere hypertrophy being targetted exclusilvely or significantly more in comparison to other by using specific rep ranges or is it a debunked myth and they both increase in proportion?
Coach Thibs,
have you ever had to train anyone with severe soft tissue radionecrosis? If so was there improvement in the affected muscle?
[quote]taleb wrote:
CT,
I have a lagging back because whilst Iāve trained my back Iāve only recently realised Iām quite arm dominant
When doing back exercises, I pull with elbows to emphasis the back but the only thing that really helped me feel the lats contracting was when I reduced the weight heavily
Therefore Iām planning to do a pre-exhaust with ligther weights/isolated exercises first before I do the heavy movements
Good Plan? Any words you can add to help bring up my back.[/quote]
I donāt mean to interrupt your question, but this really did it for me:
I was pretty biceps dominant and ever since I did the above, my back is one of my stronger points.
[quote]devil007 wrote:
Hey Coach,
just want to know that is there any truth to sarcoplasmic vs sarcomere hypertrophy being targetted exclusilvely or significantly more in comparison to other by using specific rep ranges or is it a debunked myth and they both increase in proportion?[/quote]
Itās not a myth, but itās not as significant as once believed.
YES some methods will lead to more sarcoplasmic hypertrophy which leads to a greater increase in volume, but not so much in strength.
However may use the example of individuals with very large muscles and little strength as evidence for sarcoplasmic hypertrophy. Most of the individuals normally use lighter weights and higher reps, so we assume that this type of training leads to more non-functional hypertrophy.
While it might be true to some extent, the biggest factor in that case is neural efficiency rather than sarcoplasmic hypertrophy. Light weights simply do not stimulate (thus improve) the nervous system efficiency as much as heavy weights.
[quote]Thy. wrote:
Thib,
Iāve been bench pressing for 3 weeks like this:
Mon: (heavy) work up to 100%, then 92% 3x2
Wed: (light) work up to 100% -5kg, then 92% -5kg 3x2
Fri: (medium) work up to 100% -2.5kg, then 92% -2.5kg 3x2
On all days I moved from 85% and higher with 2.5-5kg increments to get 5-6 singles over 85%.
Then I did 2-3 sets of 5 of heavy db shoulder press or db incline press
I donāt feel burnt out, but I donāt progress either.
Do you think itās too much volume and frequency? What should I change?[/quote]
Do you feel more aggressive or less patient? These two are signs of neural overload. From experience you need to go lighter (but more explosive) at least once a week.
For example, the following would be better:
Mon: 87-92% work up to 3-4 sets of 2
Wed: 80% OF WHAT YOU USED ON MONDAY 5 sets of 2 or 10 sets of 1
Friday: Contrast (1 explosive movement alternated with one heavier lift) ā¦3 reps for the explosive movement, 3 to 5 reps for the heavier one
Wednesday is a top-end speed day because youāll end up using around 70% of your maxā¦ make sure to lift as explosively as possible on that day, the goal should be to dominate the weight.
[quote]Mondy wrote:
Thibs,
For strength development would you prefer a westside template or a high frequency but extremely low volume workout like the Dan Johns 40 day workout plan. What are the pros and cons to each method?[/quote]
Westside all the way. Pros and cons? The proof is in the pudding!
[quote]Christian Thibaudeau wrote:
Thy. wrote:
Thib,
Iāve been bench pressing for 3 weeks like this:
Mon: (heavy) work up to 100%, then 92% 3x2
Wed: (light) work up to 100% -5kg, then 92% -5kg 3x2
Fri: (medium) work up to 100% -2.5kg, then 92% -2.5kg 3x2
On all days I moved from 85% and higher with 2.5-5kg increments to get 5-6 singles over 85%.
Then I did 2-3 sets of 5 of heavy db shoulder press or db incline press
I donāt feel burnt out, but I donāt progress either.
Do you think itās too much volume and frequency? What should I change?
Do you feel more aggressive or less patient? These two are signs of neural overload. From experience you need to go lighter (but more explosive) at least once a week.
For example, the following would be better:
Mon: 87-92% work up to 3-4 sets of 2
Wed: 80% OF WHAT YOU USED ON MONDAY 5 sets of 2 or 10 sets of 1
Friday: Contrast (1 explosive movement alternated with one heavier lift) ā¦3 reps for the explosive movement, 3 to 5 reps for the heavier one
Wednesday is a top-end speed day because youāll end up using around 70% of your maxā¦ make sure to lift as explosively as possible on that day, the goal should be to dominate the weight.
[/quote]
Thib, Thanks for reply.
Strangely, I donāt feel anything - not neural signs, not joint aches, etc.
I have a few questions on that:
on Monday, I shouldnāt work up to training max in singles? Then are the 3-4 sets of 2 ramped or straight sets at 87-92% ?
Should I use pause on the chest before exploding up on Wed ?
How heavy should be the explosive movement on Friday? Can I use db incline bench if I lift the weight explosively ? Or will moderately heavy push press do?
How many sets on Friday?
What about assistance? Is it necessary? I always did either db incline or db shoulder press for heavy sets of 4-5.
[quote]Thy. wrote:
Christian Thibaudeau wrote:
Thy. wrote:
Thib,
Iāve been bench pressing for 3 weeks like this:
Mon: (heavy) work up to 100%, then 92% 3x2
Wed: (light) work up to 100% -5kg, then 92% -5kg 3x2
Fri: (medium) work up to 100% -2.5kg, then 92% -2.5kg 3x2
On all days I moved from 85% and higher with 2.5-5kg increments to get 5-6 singles over 85%.
Then I did 2-3 sets of 5 of heavy db shoulder press or db incline press
I donāt feel burnt out, but I donāt progress either.
Do you think itās too much volume and frequency? What should I change?
Do you feel more aggressive or less patient? These two are signs of neural overload. From experience you need to go lighter (but more explosive) at least once a week.
For example, the following would be better:
Mon: 87-92% work up to 3-4 sets of 2
Wed: 80% OF WHAT YOU USED ON MONDAY 5 sets of 2 or 10 sets of 1
Friday: Contrast (1 explosive movement alternated with one heavier lift) ā¦3 reps for the explosive movement, 3 to 5 reps for the heavier one
Wednesday is a top-end speed day because youāll end up using around 70% of your maxā¦ make sure to lift as explosively as possible on that day, the goal should be to dominate the weight.
Thib, Thanks for reply.
Strangely, I donāt feel anything - not neural signs, not joint aches, etc.
I have a few questions on that:
on Monday, I shouldnāt work up to training max in singles? Then are the 3-4 sets of 2 ramped or straight sets at 87-92% ?
Should I use pause on the chest before exploding up on Wed ?
How heavy should be the explosive movement on Friday? Can I use db incline bench if I lift the weight explosively ? Or will moderately heavy push press do?
How many sets on Friday?
What about assistance? Is it necessary? I always did either db incline or db shoulder press for heavy sets of 4-5.
[/quote]
For example, my top bench press is 440lbsā¦
Set 1: 380lbs x 2
Set 2: 390lbs x 2
Set 3: 400lbs x 2
Set 4: 410lbs x 2
If I feel good I might add:
Set 5: 430 x 1
Set 6: 440 x 1
Set 7: 445 x 1
For exampleā¦
Yesā¦ actually I personally start from a dead start in a power rack (bar starts on the safety pins 2-4" from the chest.
50-55% for regular lifting exercises, 70-75% for olympic movements (in which I include push presses), 20-30% for balistic drills (e.g. jump squats) and no weight for plyo drills
6-8
Do the assistance on Friday
Thib, sorry that I keep asking after youāve given me the whole thing for free, but Iām trying to get all the detailsā¦
Wed is like a really light explosive recovery day. Can I go heavy on lower body or back on that day?
I love going with at least 6RM and heavier for assistance. Is this not counterproductive?
If the lift is done 3 times a week like in my case, assistance is necessary only once a week? (I presume you said on Friday because of the 2 days off to follow?)
[quote]Thy. wrote:
Thib, sorry that I keep asking after youāve given me the whole thing for free, but Iām trying to get all the detailsā¦
Wed is like a really light explosive recovery day. Can I go heavy on lower body or back on that day?
I love going with at least 6RM and heavier for assistance. Is this not counterproductive?
If the lift is done 3 times a week like in my case, assistance is necessary only once a week? (I presume you said on Friday because of the 2 days off to follow?)[/quote]
Itās not really a recovery day. If you see it like that youāll screw your results. See it as a āmax forceā day. While I agree with Westside that max power is developed with 45 to 55% of your max; max force is produced with around 70% (which is actually the percentage that was used by soviet lifters to build speed and explosiveness). Force = mass x acceleration and 70% is the load when the result of mass x acceleration is the greatest.
You must really dominate the weights on that day.
Not at allā¦ I do not go above 5RM myself anymore, even on wrist curls (not that I do them).
Yes on both counts.
Hey Coach,
I would like to ask a simple question regarding deadlifts. When grip strength is my limiting factor for advancing, is there any use in for instance holding supermaximal load as long as possible? I train my forearms frequently, though my brother thinks that perhaps I shall focus on them more with more heavy training.
I donāt have access to grippers, gripballs, or anything at that sort, but I suppose that cleans, deadlifts and pullups will work my grip enough, especially in case when I wrap towels around the bar (ālow budgetā fat bars). I want my deadlift 6 RM to be 450 by the end of this year, and the only limit are my geek forearms. They inhibited my bicep grow as well as my bench press in the past year. Since I hit them with everything I have, I got some remarkable gains on my arms, bench presses and deadlifts.
Keep up the good work Thib.
[quote]Christian Thibaudeau wrote:
Thy. wrote:
Thib, sorry that I keep asking after youāve given me the whole thing for free, but Iām trying to get all the detailsā¦
Wed is like a really light explosive recovery day. Can I go heavy on lower body or back on that day?
I love going with at least 6RM and heavier for assistance. Is this not counterproductive?
If the lift is done 3 times a week like in my case, assistance is necessary only once a week? (I presume you said on Friday because of the 2 days off to follow?)
Itās not really a recovery day. If you see it like that youāll screw your results. See it as a āmax forceā day. While I agree with Westside that max power is developed with 45 to 55% of your max; max force is produced with around 70% (which is actually the percentage that was used by soviet lifters to build speed and explosiveness). Force = mass x acceleration and 70% is the load when the result of mass x acceleration is the greatest.
You must really dominate the weights on that day.
Not at allā¦ I do not go above 5RM myself anymore, even on wrist curls (not that I do them).
Yes on both counts.[/quote]
Thanks a lot Thib !!!
Iāve just tried out the explosive contrast workout, alternating with push press. The neural drive is crazy!!! The weight on the bench felt real light.
Although, I was not sure if I was able physically move more weight than without contrast, but it was sure as hell a powerful trick to make the weight FEEL easier.
The only thing that bothered me was a little nausea due to poor conditioning! (I rested 30 sec between 2 movements)
[quote]Thy. wrote:
Christian Thibaudeau wrote:
Thy. wrote:
Thib, sorry that I keep asking after youāve given me the whole thing for free, but Iām trying to get all the detailsā¦
Wed is like a really light explosive recovery day. Can I go heavy on lower body or back on that day?
I love going with at least 6RM and heavier for assistance. Is this not counterproductive?
If the lift is done 3 times a week like in my case, assistance is necessary only once a week? (I presume you said on Friday because of the 2 days off to follow?)
Itās not really a recovery day. If you see it like that youāll screw your results. See it as a āmax forceā day. While I agree with Westside that max power is developed with 45 to 55% of your max; max force is produced with around 70% (which is actually the percentage that was used by soviet lifters to build speed and explosiveness). Force = mass x acceleration and 70% is the load when the result of mass x acceleration is the greatest.
You must really dominate the weights on that day.
Not at allā¦ I do not go above 5RM myself anymore, even on wrist curls (not that I do them).
Yes on both counts.
Thanks a lot Thib !!!
Iāve just tried out the explosive contrast workout, alternating with push press. The neural drive is crazy!!! The weight on the bench felt real light.
Although, I was not sure if I was able physically move more weight than without contrast, but it was sure as hell a powerful trick to make the weight FEEL easier.
The only thing that bothered me was a little nausea due to poor conditioning! (I rested 30 sec between 2 movements)[/quote]
You can actually rest up to 2 minutes without losing the potentiating effect, although I prefer short rest intervals myself.
Hey Christianā¦I was wondering what your thoughts are on swimming as a form of cardio? I have been experiencing painful shin splits for quite some time, yet I enjoy higher-intensity forms of cardio, so Iāve been swimming once or twice a week.
Lightened up my load of weight training this week to just 3 days so I wonāt be over-doing my upper body, and today swam 2 miles in 45 min. Hope to do it again Thurs as long as it doesnāt rain. What are your thoughts? I donāt want to over-do any of my upper body stuff.
Oh yeah, and Iām currently in off-season mode, if that helps. Was above maintenance calorie-wise for a few weeks to build a little, and this week dropped the cals to slightly below maintenance in hopes of obtaining a more favorable body composition (I plan to lean out for a few weeks, then continue building again, and so on). Thanks!
Thib,
The recent āBest of Shouldersā article mentioned your āJavelin Throwerā press and said it would be good at activating the musculature around the shoulders and enhance the effects of subsequent training. What is the best way to put an exercise like this (or something like a 1-arm barbell curl) into a program so as to take maximum advantage of this activation effect without incurring too much fatigue prior to what is to follow?
Do you have any examples of an appropriate set/rep scheme and relative intensity level along with appropriate follow-up work?
[quote]Christian Thibaudeau wrote:
Thy. wrote:
Thib,
Iāve been bench pressing for 3 weeks like this:
Mon: (heavy) work up to 100%, then 92% 3x2
Wed: (light) work up to 100% -5kg, then 92% -5kg 3x2
Fri: (medium) work up to 100% -2.5kg, then 92% -2.5kg 3x2
On all days I moved from 85% and higher with 2.5-5kg increments to get 5-6 singles over 85%.
Then I did 2-3 sets of 5 of heavy db shoulder press or db incline press
I donāt feel burnt out, but I donāt progress either.
Do you think itās too much volume and frequency? What should I change?
Do you feel more aggressive or less patient? These two are signs of neural overload. From experience you need to go lighter (but more explosive) at least once a week.
For example, the following would be better:
Mon: 87-92% work up to 3-4 sets of 2
Wed: 80% OF WHAT YOU USED ON MONDAY 5 sets of 2 or 10 sets of 1
Friday: Contrast (1 explosive movement alternated with one heavier lift) ā¦3 reps for the explosive movement, 3 to 5 reps for the heavier one
Wednesday is a top-end speed day because youāll end up using around 70% of your maxā¦ make sure to lift as explosively as possible on that day, the goal should be to dominate the weight.
[/quote]
Coach,
Is neural overload related at all to adrenal fatigue or are they 2 different things completely?
Also is PPS or a supp that will help excessive CNS stress or is the only solution for dealing with this more rest and recovery? Or possibly even Rhodiola Rosea?
Do metabolic pairings contribute to CNS drainage more than the Circuit training outlined in your RPT?
Im late in a dieting down phase (wk 6) and im finding myself extremely irritable at certain points in the day and sometimes downright miserable after a strength workout.
Any input would be great, thank you!
Hi Coach,
Is inflammation a necessary part of the muscle growth process? If I do things immediately after training to reduce inflammation will that hurt my results from the workout I just did?
Thanks
Hi Coach,
What is the correct technique for using the thors hammer? i just built one yesterday.
Thanks!
Hi Thib,
have you ever used a technique for keeping the tension on the working muscles, in which the client would lower themselves into quarter squat on the eccentric phase of an exercise squat upward on the concentric phase. Seems this works best for exercises like bicep curls, lateral raises, bent-over rows and the like.
Itās something Iāve just recently come across and was wondering for an expert opinion on it.
Thanks
hey thib sorry if this has all ready been answered
but are the exercises and techniques in the ābest ofā articles that have been coming out over the last few weeks (best of shoulders, biceps, triceps etc.) going to be part of the new super program?
considering the program is going to be based around specialization it would make sense, yeh?
thanks