[quote]JPuxHenri wrote:
Coach,
from an athletic standpoint (running, jumping, lifting huge loads), do you think that we should strive to become as glute dominant as possible?[/quote]
No, you should seek to build a balanced lower body. This means that no muscle group should be lagging (proportionally speaking) behind another.
[quote]Mondy wrote:
Thibs,
How do you tell its time to switch to a different routine?[/quote]
[quote]Mondy wrote:
Do you have any tips on waking the cns? Usually I do 2-3 sets before my worksets, but after 2 worksets, I actually feel more primed and focused. Should I just do more warmup sets? [/quote]
Yes and noā¦ I believe in ramping, always have. I do not really have āwarm-upā sets. All of my sets are on the same spectrum. I see every set as being a work set, even if the load is light. In which case I simply focus on producing more acceleration.
I like to gradually increase the weight for the prescribed number of reps, reaching my top weight on the last set. For exampleā¦
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
335 x 5
355 x 5
375 x 5
385 x 5
āTechnicallyā Iād say that the sets start to become somewhat demanding at the 335lbs mark, but all the preceding sets should still be performed with 100% focus.
I personally add sets as long as I can add more weight for the prescribed number of reps. I almost never do the same weight twice in a row; if I canāt add weight, I do not do more setsā¦ if I can add more weight, I add a set.
[quote]Thy. wrote:
Thib, I have a few questions about specialization approach:
Yes.
[quote]Thy. wrote:
2. Can you not resort to medium weight and rep ranges for maintenance work, but instead do little volume with relatively heavy weight? (e.g. one wave of 5/4/3/2/1 or 3/2/1/3/2/1)[/quote]
Thatās actually how I do it most of the time. The new program is based on that principle.
[quote]Thy. wrote:
3. Can you put maintenance work into one of the main days, without doing a separate day for it? [/quote]
Yes, if it doesnāt turn the workout into a marathon session.
Hey Coach
I need to build huuuge shoulder as I always have to wear suit to look jacked. Which method is better highrep/less weight and superset/drop set or heavy wight with multiple set of low rep ? To build huge delt like you :), how much volume is necessary? I just can not say to write a programme for me 
CT,
If kettlebells are available, can using them for curling exercises provide more tension at the top of the movement when compared with barbell or dumbbell curls? or is any advantage provided by using these minimal and insignificant if using cables to supplement your biceps training with barbells and dumbbells?
And if itās not too much trouble, Iād like to ask your opinion on the belt squat machine. While the belt squat exercise can be performed by rigging a set-up with any type of cable machine, do you think it is worthwhile for a small training facility to purchase a dedicated machine once all the major basics are already in place and provided the space is available for one?
As always, Thib, thank you for your assistance.
Coach,
While certain aspects of training athletes would be somewhat common (improving structural balance, increasing resistance to injury, and development of a certain general base level of strength), there are obviously going to be differences in terms of the qualities that are needed most, lifts whose strength has have the greatest carryover effect, energy systems demands, etc.
When someone who coaches athletes in a select few sports wants to branch out, do you have any tips for how to best learn how to program effectively for the unfamiliar event?
For example, if someone has been working primarily with football and baseball players and then ended up working with a swimmer, it seems like there would be a definite learning curve, especially with respect to selection of primary movements, learning to factor in energy systems training (since this seems like it would largely be the realm of the swim coach), and so on.
Iām asking you, because you are one of the rare coaches who has such a depth and breadth of training knowledge and the ability to practically apply it and adapt it to any situation, even if it is somewhat new to you.
CT
I am wanting to build muscle and also loose fat at the same time. I know you have said in the past that you have to choose the correct training style for your goals. I was thinking about doing a bodybuilding routine one week (15 sets for major body parts 8 for smaller) training each body part once per week, then the next week going for a fat loss routine similar to what you suggested in ādestroying fatā.
I also know you say 12 sets should be enough for most,but if the next week I am doing less volume per workout, I thought it might counteract the possible over training? Can you please let me know what you think.
[quote]stubest wrote:
CT
I am wanting to build muscle and also loose fat at the same time. I know you have said in the past that you have to choose the correct training style for your goals. I was thinking about doing a bodybuilding routine one week (15 sets for major body parts 8 for smaller) training each body part once per week, then the next week going for a fat loss routine similar to what you suggested in ādestroying fatā.
I also know you say 12 sets should be enough for most,but if the next week I am doing less volume per workout, I thought it might counteract the possible over training? Can you please let me know what you think.
[/quote]
Some random comments:
Your approach is dumbā¦ how much muscle do you really think you can build in one week? Not much! It doesnāt make sense to train an eat to add muscle for one week then stop your gains dead in their track by switching to a fat loss approach before any actual growth has been stimulated.
Your nutrition plan is at least as important as your training when it comes to building muscle or losing fat. Simply switching around your training is not enough.
I still canāt get over how dumb it is to use a 1 week gain/1 week lose approach, seriously! Itās one thing that might sounds logical on paper, but in reality itās just plain stupid and is the best way to look exactly the same in 8 weeks, despite all your efforts.
[quote]DeadlySting81 wrote:
Coach,
While certain aspects of training athletes would be somewhat common (improving structural balance, increasing resistance to injury, and development of a certain general base level of strength), there are obviously going to be differences in terms of the qualities that are needed most, lifts whose strength has have the greatest carryover effect, energy systems demands, etc.
When someone who coaches athletes in a select few sports wants to branch out, do you have any tips for how to best learn how to program effectively for the unfamiliar event?
For example, if someone has been working primarily with football and baseball players and then ended up working with a swimmer, it seems like there would be a definite learning curve, especially with respect to selection of primary movements, learning to factor in energy systems training (since this seems like it would largely be the realm of the swim coach), and so on.
Iām asking you, because you are one of the rare coaches who has such a depth and breadth of training knowledge and the ability to practically apply it and adapt it to any situation, even if it is somewhat new to you. [/quote]
I have worked with athletes from 27 different sports. And the process is always the same:
Iād say that the key elements are learning about the sport and COMMUNICATING WITH THE COACH
Hey CT,
What exercises and techniques would you recommend for building forearm mass?
Thanks
[quote]quagewski wrote:
Hey CT,
What exercises and techniques would you recommend for building forearm mass?
Thanks[/quote]
Coach,
I am in the Army and planning on jumping on the new program when it hits. Will my daily manditory PT sessions (1 hr, Running M/W/F, bodyweight strength exercise Tu/Th) hurt the program and what types of changes might I need to make?
Thanks
Ben
should some one with shoulder issues bench like a power lifter (elbows tucked)
Thib,
This question is somewhat related to the one I just asked in another one of your forums. When working with beginners or those returning to training after a layoff, can lower rep ranges and more sets be used (so long as loads are appropriate and proper technique is always respected) instead of resorting to fewer sets and higher reps as is often suggested?
Or is it likely smartest to stick to slightly higher rep ranges early on and then progress to lower ranges at a later point?
[quote]OrangeCrush wrote:
Thib,
This question is somewhat related to the one I just asked in another one of your forums. When working with beginners or those returning to training after a layoff, can lower rep ranges and more sets be used (so long as loads are appropriate and proper technique is always respected) instead of resorting to fewer sets and higher reps as is often suggested?
Or is it likely smartest to stick to slightly higher rep ranges early on and then progress to lower ranges at a later point?
[/quote]
Most definitely! With beginners I actually believe (now, after years of following the mainstream dogma) that lower reps performed with either greater loads OR more acceleration is better than the traditional longer sets.
Beginners should focus right off the bad on optimizing the neural aspects of muscle contraction; programming the capacity to recruit high threshold motor units right off the bat is easier than unlearning previously developed motor patterns and reprograming new ones.
[quote]Piratezen wrote:
Coach,
I am in the Army and planning on jumping on the new program when it hits. Will my daily manditory PT sessions (1 hr, Running M/W/F, bodyweight strength exercise Tu/Th) hurt the program and what types of changes might I need to make?
Thanks
Ben[/quote]
Yes it will. The program is all about reprogramming the body to maximize high threshold motor unit (fast twitch fibers) recruitment. Endurance work will almost completely inhibit this process.
So when will the new program launch. Iām like a kid waiting for Christmas morning over here.
Coach sorry I didnāt know what post to put this in and I couldnāt find the article in the site on this it was all talking about AS use which I donāt care about
I am getting an updated blood test with a Chem screen, Thyroid panel, wheat allergy test and test but the doctor
did not know which test I wanted for test.
i know free test is one but what are the other important ones as well as the AM cortisol test I am getting
I am trying to get a baseline to begin your new program when it comes out
thanks
Coach
I have a tail under position in the bottom portion of my squat. I love this exercise and I donāt want avoid to it of my planning. I do some stretches of psoas and some drills for glutes. But I feel my hams and glutes are still lagged respect to quads although my lower back curve has improved slightly.
Do you have a guideline to correct this issue?
Thanks
Coach, Iām looking to make my program more efficient, Iām training for maximal strength, but at the same time Iām keenly interested in size gains (Iām also a raw lifter). I believe that I have above average recovery abilities so I can incorporate more volume into my workouts.
In your opinion, would this workout suffice or should some variables be altered in order to meet my prescribed goals? My diet is high protein (1.8g-2g per bodyweight), low-high carbs, low-high fat all dependent on certain days, b/c I utilize carb cycling. Thanks in advance.
M - ME Squat/Deadlift (Moderate Carbs)
T - Sled Pulls/Abs/Prehab (Low Carbs)
W - ME Bench (Moderate Carbs)
T - Sled Pulls/Prehab (Low Carbs)
F - RE Squat/Deadlift (Moderate Carbs)
S - Weighted Carries/Abs/Prehab (Low Carbs)
S - Rest (Carb-Up)
M - DE Bench (Moderate Carbs)
Wednesday: Upper Body Max Effort
A. Bench Press Variant Ć¢?? explained below
B. Triceps Supplemental Exercise Ć¢?? 8 x 3
C. Vertical Pull Variant Ć¢?? 3 x 5-10 (Superset w/ Horizontal Pull Variant)
D. Horizontal Pull Variant Ć¢?? 3 x 8-12
E. Trapezius Variant Ć¢?? 2-3 x 6-20 (No More Than 40 reps)
F. Medial Deltoid Variant Ć¢?? 3 x Omni-rep
Monday: Upper Body Dynamic Effort
A. Bench Press Variant Ć¢?? explained below
B. Triceps Dominant Exercise Ć¢?? 6 x 10
C. Vertical Pull Variant Ć¢?? 3 x 8-12 (Superset w/ Horizontal Pull Variant)
D. Horizontal Pull Variant Ć¢?? 3 x 5-10
E. Overhead Movement Ć¢?? 3 x 6-10
F. Posterior Deltoid Variant Ć¢?? 2-3 x 6-15 (No More Than 30 reps)
Upper Body Max Effort (Bench Press Variant):
Week 1 Ć¢?? 1 x 3RM (Max Effort), Then take 2 sets to failure, 8-15 reps.
Week 2 Ć¢?? 1 x 1RM (Max Effort), Then take 2 sets to failure, 8-15 reps.
Upper Body Dynamic Effort (Bench Press Variant):
Week 1 Ć¢?? 5 x 3 55% of 1RM / Then do 2 sets to failure or 3 sets of 8-15 reps
Week 2 Ć¢?? 4 x 3 60% of 1RM / Then do 2 sets to failure or 3 sets of 8-15 reps
Week 3 Ć¢?? 3 x 3 65% of 1RM / Then do 2 sets to failure or 3 sets of 8-15 reps