Thib, how would you rate incline DB press as pectoral stimulant?
For example, if I’m triceps-dominant and after PL-style bench press I want to add assistance for chest, and yet want it to be heavy (3-5 reps), surely I wouldn’t use such heavy flyes? So is incline DB press suitable in this case?
CT,
Does this 4 day split look ok for a 12 week hypertrophy program? I want to train each muscle group twice a week. Any comments from anyone are appreciated. Thanks!
Weeks 1-4
1 - Upper (heavy)
2 - Lower (volume/density)
off
3 - Upper (volume/density)
4 - Lower (heavy)
Weeks 5-8
1 - Push (volume/density)
2 - Pull (heavy)
off
3 - Push (heavy)
4 - Pull (volume/density)
Weeks 9-12
1 - Chest/Back
2 - Lower
3 - off
4 - Shoulders/Arms
5 - off
6 - Whole body
[quote]devizzle wrote:
Coach,
Just wanna say I love the posts, really been helping alot.
Just curious though, right now I’m trying to get on feet again after having back surgery.
The current program I am starting off again with is:
Mon/Thur : Chest and tri
Tues/Fri : Back and Bi
Wed/Sat: Shoulders and legs
- My workouts from monday opposed to thursday do differ
ex. Monday Barbell bench etc, and Thurs dumbell press for all my workouts.
-
Cardio with either eliptical or incline walk 4 x a week for 20 - 30 min
-
Ab circuit 3 times a week after cardio usually.
-
Just wanted to know what you think. I have put on about 20lbs of fat I don’t want but being a dumbass didn’t change my eating habbits and now am in a pit of a pickle…
If you could please lemme kno if you see any flaws in my routine that would help out alot
Thanks,
Devon[/quote]
Still just wondering if there too much volume or if anything should be switched, please lemme kno if you can thanks.
[quote]Thy. wrote:
Christian Thibaudeau wrote:
Thy. wrote:
Thib, do you think plank variations are useful in ab training?
Only if you have problems doing them for 30 seconds. If you can do the exercise for more than 30 seconds, it’s basically worthless.
That is funny since 99% of recent articles about core training on this site proclaim the opposite. When I first tried it I could do 2 mins and never tried it again.
I’m interested though, could you explain scientifically why they’re useless?[/quote]
Abs get strong fast. Once you reach a certain point it’s kinda pointless to keep on training them independently as they’ll benefit more with squats and deadlifts. At least that’s what i’ve heard.
[quote]Christian Thibaudeau wrote:
zxp99 wrote:
Christian Thibaudeau wrote:
JPuxHenri wrote:
Christian Thibaudeau wrote:
zxp99 wrote:
Thib,
For regressing certain one-leg exercises like pistols (or other versions of a 1-leg unsupported squat), would using a V-handle and a cable machine to “assist” the movement be an acceptable method without causing any major compromise to motor learning?
To be honest I never use pistols or other such exercises.
Coach,
can I ask why?
Do you mean that you only use bilateral leg exercises, even with athletes?
Thank you so much for your time.
No, I do use lunges, step-ups and bulgarian squats. But I never liked pistols because they are done with a posture that is not recommended for sports (or life in general) … the pistols always end-up being performed with a ‘tail under’ position.
Thib,
Of those exercises you listed, only step-ups are a single leg exercise that are “unsupported.” Do you feel that static, unsupported single-leg exercises are not really needed? What about single-leg squat versions performed on an elevated box (to prevent flexibility issues in the opposite leg from being a potential issue and only done to the point where neutral spine is maintained? (or as pictured below where the non-working leg is bent to prevent spine rounding)
If a developmental progression would go split squats > reverse lunges (less deceleration needed) > forward lunges (more deceleration) > step-ups, I was just wondering where building up to single-leg, unsupported work would fit in. For example, some people may be able to execute a Bulgarian split squat with no issue, but if you had them attempt to lower on one leg you’d start seeing ugly angles of the femur and such. So my question was more about regressing things to the very beginning with single leg work and building back up than about pistols themselves.
I really don’t include these exercises in any of my programs. I’m not saying that they are not effectivem but they aren’t my cup of tea. I’m thus not the right person to ask these questions.[/quote]
Thanks anyway, Thib. I still very much appreciate you taking the time to read my posts.
[quote]byukid wrote:
Thy. wrote:
Christian Thibaudeau wrote:
Thy. wrote:
Thib, do you think plank variations are useful in ab training?
Only if you have problems doing them for 30 seconds. If you can do the exercise for more than 30 seconds, it’s basically worthless.
That is funny since 99% of recent articles about core training on this site proclaim the opposite. When I first tried it I could do 2 mins and never tried it again.
I’m interested though, could you explain scientifically why they’re useless?
Abs get strong fast. Once you reach a certain point it’s kinda pointless to keep on training them independently as they’ll benefit more with squats and deadlifts. At least that’s what i’ve heard.[/quote]
I do agree with that, at least when it comes to transversus abdominis strength (the muscle targeted by planks). The thing is that the possibility to add resistance to planks is rather limited. And exercises lasting for too long don’t provide the type of stimulation required to make a muscle stronger.
Here is a picture of Sebastien (DaFreak) from 2 weeks ago. He didn’t do any abdominal training in his program, except for some roman chair work at the end of his prep, but that was to work his rectus femoris.
He’s the guy in the middle BTW.
I am a 19 year old hockey player who is preparing for the upcoming season.
I have the flexibility to go truly deep in the squat, well below paralell. I have squatted this way both with my back and my front squats for a long time.
The thing is, when I go as deep as I can I squat around 20kg less than I would do if I just went a bit below paralell.
It is a small difference in depth but a big difference in weight.
Should I continue to squat as deep as I can and simply ignore the difference in weight? Or will I get the best bang for my buck by going just a bit below paralell and add some more kilos to the bar?
Thanks
Hey Coach
do you have any advice for people in gyms that only offer max. 40kg Dumbells, how to get the most out of one-arm db rows ? I can do over 20 reps with that weight on a 301 tempo, so it’s way to high if i try to maximize my backsize … is there a possibility, a intensity-technique or whatever to make it still work with those “light” dumbells ?
ps: i know i know, i should put a bullet in the gym owners head for not offering bigger weights… but thats just the way the trend in middle europe goes at the moment… sucks
Coach,
Is there a tendon-strengthening workout that you would recommend? My goal right now is strength (in the 5/3/1 program) and also I want everything that supports muscle (tendons, ligaments, et cetera) to get stronger as well as I expect that it will help in the long run. I also want to avoid injury.
Thank you.
[quote]padrinho wrote:
hey coach
do you have any advice for people in gyms that only offer max. 40kg Dumbells, how to get the most out of one-arm db rows ? I can do over 20 reps with that weight on a 301 tempo, so it’s way to high if i try to maximize my backsize … is there a possibility, a intensity-technique or whatever to make it still work with those “light” dumbells ?
ps: i know i know, i should put a bullet in the gym owners head for not offering bigger weights… but thats just the way the trend in middle europe goes at the moment… sucks
[/quote]
Try the long-bar 1 arm row:
Grab a barbell and stack it with plates, but none larger than 25’s. (Larger plates may impede your range of motion.) Get into a normal one-arm row position with one hand on a bench. (One knee on the bench is also an option.) Now simply perform a one-arm row using the barbell. Bring the bar up, pause for one second at the top, and then lower it under control to the starting position.
Hey Christian,
I’m trying to find a balance right now with my training and lifestyle without compromising progress. I’d appreciate a bit of advice on how to accomodate my schedule.
I start work at 5:30 in the morning. I work on a film set 5 days a week, typically 15 hour days of running around, lifting, and carrying equipment. By the time I get out, if I’m able to make it to the gym before it closes, I’m generally too sapped to elicit much effort.
I’d like to at least lift on the weekends, but I feel like I might be setting myself up for failure if I don’t allow myself the time to recuperate and be fresh for the week ahead.
I guess I’m looking for some words of wisdom. I’m prone to pushing it, and have burned out a couple times from my inability to recover from the work load. What kind of volume/training setup would you advise for this situation?
Thanks for your time.
[quote]Christian Thibaudeau wrote:
byukid wrote:
Thy. wrote:
Christian Thibaudeau wrote:
Thy. wrote:
Thib, do you think plank variations are useful in ab training?
Only if you have problems doing them for 30 seconds. If you can do the exercise for more than 30 seconds, it’s basically worthless.
That is funny since 99% of recent articles about core training on this site proclaim the opposite. When I first tried it I could do 2 mins and never tried it again.
I’m interested though, could you explain scientifically why they’re useless?
Abs get strong fast. Once you reach a certain point it’s kinda pointless to keep on training them independently as they’ll benefit more with squats and deadlifts. At least that’s what i’ve heard.
I do agree with that, at least when it comes to transversus abdominis strength (the muscle targeted by planks). The thing is that the possibility to add resistance to planks is rather limited. And exercises lasting for too long don’t provide the type of stimulation required to make a muscle stronger.
[/quote]
Thib,
What do you think of some of the exercises listed in the following links in terms of
progressing planks? If you don’t have time to check the links and comment I definitely understand. I just figured I’d put it out there on the off chance you had a few moments and felt like commenting.
www.staleytraining.com/articles/other/dynamic-planks.htm
On a quick side note, it seems like the sandbag work you mentioned in your fat loss thread would provide a ton of “core” work that can’t be topped by too many things.
Band-resisted ab wheel rollouts and things along those lines seem like they’d also be the natural evolution from planks.
Thib,
As a coach with plenty of experience with hockey players, I was hoping to get your thoughts on a few things.
- Individualized and optimized strength training obviously has major implications for increasing an athlete’s resistance to injury and ability to jostle along the boards and in front of the net, amongst other things.
In terms of power production, it would also seem to hold potential for improving speed on the ice. So my question is how much can the proper training theoretically add to the top speed of a player who is naturally fleet of foot?
For example, I had a friend who rarely if ever did any sort of strength training, but his skating technique and economy of motion was impeccable, and consequently he was like lightning out on the ice as he progressed up through the ranks.
I’d like to say that all that untapped potential for increasing force production via weight training would have noticeably added to his speed, but having witnessed him flying down the ice, the amazing acceleration, ability to stop on a dime and so on, I can’t see it as something that would have made a marked difference. (If he moved much faster, he likely would have ended up going through the boards, hah, hah)
- I was wondering (but understand if player/team privacy precludes you from answering) how much input you’ve had in terms of on-ice conditioning work or if that is mostly left up to team coaches and if your role was strictly off-ice stuff. I was also wondering if you have any suggestions for appropriate on-ice conditioning testing protocols or resources to look into for more info on that topic.
Hope all is well, Coach!
Hi Thib,
If someone were to have a genuine thyroid problem and as a result carried a lot of body fat - would training and diet massively differ from normal i.e. high protein, lower carbs plenty of resistance training? Or does everything depend on the scale of the problem? Would you still shy away from high volume, low intensity distance training?
Many thanks
Hi Coach!
You name the “Incline dumbbell curl” as a very good exercise for the biceps. Wouldn’t it be perfectly combined when performed on a low pulley to get a perfect stretch and continous tension? Quasi a “low pulley incline dumbbell curl”…
Edit: Another, completely different question just came to my mind:
The calves can be seperated in to muscles. The m. gastrocnemius and the m. soleus. The first has more FT-fibres, ST-fibres are dominant in the m. soleus. Is there any way to train especially the gastrocnemius, for example with standing calf raises or seated calf raises? Or is this impossible?
Coach Thibs,
I was hoping to try a two-a-day cycle soon with my buddy. He would like something that will cause some super accumulation, because after the cycle, he will be traveling europe for 3 weeks and not have access to a gym meaning body weight exercises. Maybe he can get some European chicks on his back to help him out on leg days…maybe.
I saw on page 2 of this thread you said you like to do a CNS activation session in AM and a HTMU stimulation session in the PM.
-
With your like of specializing would you suggest all of the two-a-day workouts (3 times a week) to focus on whatever I am specializing on or is that overkill?
-
If it is overkill would you suggest something like one different movement pattern for each day of the two-a-days(ex. Monday- hip dominant lift, Wednesday- vertical push, Friday- vertical pull)?
I was also planning on adding in a one-a-day to do maintenance work for the non-specialized movements.
Any steering in the proper direction of a layout for super accumulation would be greatly appreciated.
Coach Thib,
Do you have a minimal cardio recommendation for people on your new program during a offseason? maybe moderate cardio on off days if someone isnt a ectomorph and needs to watch fat gain while gaining muscle?
Hey Thib,
I’m from the Netherlands and here we have all those goofy commercial gyms, which isnt bad , but they all have is smith machines or whatever those things called.
you can do normal squats, but front squats etc are a real problem because of the unnatural movement your body is making. Are there exercises where i can train my legs real heavy without using machines?