If it’s not too much trouble, I’d like to ask you a few things about set-up and technique for various pressing movements, namely pin presses, floor presses, and DB presses
When executing floor presses is this the preferred method to keep the legs straight, or can these also be done with the legs bent provided that the lower back maintains it’s natural arch and is not flattened against the floor?
When setting up for floor and pin presses, is it important to first retract and depress the scapulae as much as possible? Is this why some lifters lift their glutes off of the bench just prior to unracking the bar? i.e. Does this help you to effectively “pack/set” the scapulae just prior to lift off?
And on a related note, is there anything particular you do in order to properly position the scapulae prior to DB bench pressing? Retracting and depressing the shoulder blades is clearly still needed, but lying back and kicking the bells up to the starting position, as is often done, seems like it would make it a bit more challenging to get and maintain a proper set position.
While these questions likely sounds so simple as to be silly, I know that technique is paramount, and you’re one of the truly reliable resources out there on such matters.
I desperately need to increase both strength and size in my legs, particularly the posterior chain(I play rugby if this matters) but cannot do any deadlift variation but can do all other exercises, could a leg specialisation be made optimal without deadlifting and which exercises would you focus on with regards to the posterior chain? Thanks.
Without giving too much away, does the new I, Bodybuilder program include any type of speed/dynamic work such as the dynamic effort bench, ballistic smith bench etc. to help in recruiting the HTMU’s?
I’m gonna be really pressed for gym time over the next few weeks. Im hoping its possible to maintain mass and strength on three days a week, in and out of the gym in minumim time (say 45 min), wihtout offering a programme, have you any parameters I could stick to, or any good articles which could help?
[quote]AtleticoMadrid wrote:
You mentioned thick bar pressing as being easier on the shoulders. Does this have anything to do with increased rotator cuff activation and spreading the force over a larger area of the palm than when using a more conventional diameter bar?[/quote]
Yep, you got it.
[quote]AtleticoMadrid wrote:
Just curious, but were you using a 3-inch diameter thick bar for bench pressing at one point in the video? It appeared the bar was thicker than a 2-inch diameter bar. [/quote]
No it was a 2’’ bar, although we do have a 3’’ one.
[quote]AtleticoMadrid wrote:
The strength and size gains mentioned were rather impressive. With such rapid progress, is there any potential issue with tendon and ligament strength or are these non-issues so long as perfect technique is respected?
Thanks, coach! [/quote]
Oddly enough I never had any tendon or joint issue while using the protocol and gaining strength, which is odd for me because I do have one messed up shoulder (if you watch the video you’ll see that I tend to favor my left shoulder when pressing).
But at one point I had to lose mass (I explain why in the 10th page of the I Bodybuilder discussion) and stopped the protocol for 2 weeks and BAM shoulders and knee pain! Got back on the protocol and within a week, no pain.
Surge Workout Fuel is a super-hydrating supplement and as such it probably reduce the strain on the joints and tendons.
Without giving too much away, does the new I, Bodybuilder program include any type of speed/dynamic work such as the dynamic effort bench, ballistic smith bench etc. to help in recruiting the HTMU’s? [/quote]
It uses the best techniques to activate the nervous system. Do YOU think that dynamic work is one of the best techniques to activate the nervous system?
[quote]q99q wrote:
When executing floor presses is this the preferred method to keep the legs straight, or can these also be done with the legs bent provided that the lower back maintains it’s natural arch and is not flattened against the floor?
[/quote]
No, always keep the legs straight. The goal is to completely take the lower body and back out of the movement. If the knees are bent there can still be some leg drive involved.
[quote]q99q wrote:
When setting up for floor and pin presses, is it important to first retract and depress the scapulae as much as possible? Is this why some lifters lift their glutes off of the bench just prior to unracking the bar? i.e. Does this help you to effectively “pack/set” the scapulae just prior to lift off?[/quote]
Yep.
[quote]q99q wrote:
And on a related note, is there anything particular you do in order to properly position the scapulae prior to DB bench pressing? Retracting and depressing the shoulder blades is clearly still needed, but lying back and kicking the bells up to the starting position, as is often done, seems like it would make it a bit more challenging to get and maintain a proper set position.
. [/quote]
Yes it’s much harder, which is why I prefer to do the strength work with bars. Dumbbells can still be used but not for limit strength work.
Without giving too much away, does the new I, Bodybuilder program include any type of speed/dynamic work such as the dynamic effort bench, ballistic smith bench etc. to help in recruiting the HTMU’s?
It uses the best techniques to activate the nervous system. Do YOU think that dynamic work is one of the best techniques to activate the nervous system?[/quote]
Is it possible to train the nervous system to recruit the larger motor units in a muscle, say the deltoid, while on a cutting diet and not providing a surplus of calories to assist recovery i.e Does the nervous system rely on calories for recovery like muscle fibers?
Coach,
This question popped up several times in diffrent threads. I’ll repost it here, since it may interest many of us:
What kind of training would you recommend for the time leading up to the release of the I, bodybuilder program?
Would it be a good idea to do some high volume / low intensity work? Or deload the week before the program or even take a layoff to completely recover the CNS?
I had an intensification-type of phase planed for the next 5 weeks, with much low-rep work. Is this a bad idea since the subsequent I, Bodybuilder program would exhaust my CNS completely?
Is it possible to train the nervous system to recruit the larger motor units in a muscle, say the deltoid, while on a cutting diet and not providing a surplus of calories to assist recovery i.e Does the nervous system rely on calories for recovery like muscle fibers?
[/quote]
No it doesn’t (rely on calories) and it is possible to improve neural efficiency while in a caloric deficit. Some nutrients ARE needed for proper neural recovery though.
However don’t expect too much in the way to size increase while in a caloric deficit. With a perfect para-workout protocol it is possible to gain some muscle while on a low calories diet though, but it isn’t easy.
[quote]ParagonA wrote:
Coach,
This question popped up several times in diffrent threads. I’ll repost it here, since it may interest many of us:
What kind of training would you recommend for the time leading up to the release of the I, bodybuilder program?
Would it be a good idea to do some high volume / low intensity work? Or deload the week before the program or even take a layoff to completely recover the CNS?
I had an intensification-type of phase planed for the next 5 weeks, with much low-rep work. Is this a bad idea since the subsequent I, Bodybuilder program would exhaust my CNS completely?
[/quote]
I, Bodybuilder doesn’t look like anything ever designed so it doesn’t really fit into a regular periodization scheme.
I would try to avoid training that is too intense on the nervous system though.
Is it possible to train the nervous system to recruit the larger motor units in a muscle, say the deltoid, while on a cutting diet and not providing a surplus of calories to assist recovery i.e Does the nervous system rely on calories for recovery like muscle fibers?
No it doesn’t (rely on calories) and it is possible to improve neural efficiency while in a caloric deficit. Some nutrients ARE needed for proper neural recovery though.
However don’t expect too much in the way to size increase while in a caloric deficit. With a perfect para-workout protocol it is possible to gain some muscle while on a low calories diet though, but it isn’t easy.[/quote]
Thib, what are the most important nutrients for neural recovery?
Coach,I’ve been having this problem since I started training 1 year ago(I’m 15 now),My chest was really lacking,my benchpress was disgustingly low etc.
A couple of months ago I noticed that when I trained my chest my front deltoids were much more activated than the chest during the exercises.The only exercise that seem to be working my chest hard are decline dumbbell presses. Now my question is: Are than anyways to fix this problem?I’m doing Doggcrapp with great results but This problem doesn’t let me switch chest exercises.Will this hinder my progress?
Thanx in Advance
[quote]Thy. wrote:
Christian Thibaudeau wrote:
Intermezzo wrote:
Hello Thib.
Is it possible to train the nervous system to recruit the larger motor units in a muscle, say the deltoid, while on a cutting diet and not providing a surplus of calories to assist recovery i.e Does the nervous system rely on calories for recovery like muscle fibers?
No it doesn’t (rely on calories) and it is possible to improve neural efficiency while in a caloric deficit. Some nutrients ARE needed for proper neural recovery though.
However don’t expect too much in the way to size increase while in a caloric deficit. With a perfect para-workout protocol it is possible to gain some muscle while on a low calories diet though, but it isn’t easy.
Thib, what are the most important nutrients for neural recovery?
[/quote]
EPA and DHA (fish oil) and several amino acids (tyrosine and glycine come to mind).
Is the “elbows tucked to approximately 45 degrees” style your preferred bench technique now? It looks like you’ve definitely made a point to get your technique and set-up dialed in, so I was wondering if this style would be the one you’d recommend be used most, if not all, of the time now or if there are still points where a flared-style would be used.
With the emphasis on lower reps and techniques that recruit the most HTMU’s it would appear that methods for sparing the shoulders are of even greater importance than usual.
I could use some help and direction with 2 things. First a brief history. I had a history of shoulder pain which prevented me from pressing for a good 2-3 years. I came across Poliquin’s article lost art of overhead pressing, which explained why I might have shoulder pain, followed it, and my shoulders have never felt better. My military press was so weak… I still haven’t hit the goal which is… 150lbs. The program as a refresher.
one arm db press 5x8
seated db press 5,3,2 repeated twice
BTNP ( I didn’t use chains ) 3x5 + 3x3
Strict Military Press 8x1 + 3x3-5
The program worked great, when i retested my max I increased my MP by 1.4% a week when I averaged it out. I been trying to do my own thing for a few weeks and haven’t made much progress. I looked through your old stuff and didn’t find much on overhead pressing.
Strong points:
Dip 80lb + db, haven’t tried in a few weeks.
Chinup 30lb + db
Weak points:
Getting MP up from my nose to about an inch over my head.
Visually the long head of my tricep.
And my grip which is part 2.
When doing towel chinups I can only do one rep regardless of additional weight or not. I can negative slightly better with less weight. When doing overhand, overhand deads, bar is slipping from my grasp before my back/hams get tired. When doing chinups I could never do more than maybe 3-4 reps no matter what weight, I never understood why… If I do rest pause with 4-5 second negatives bw, I went for about 10 minutes and got bored…
but I dont feel like it’s been helping me much. I’m hanging on for as long as I can on towel chinups, and focusing on negative deadlifts. None of this seems to be helping my grip either! Thanks in advance for any advice you may offer.
"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"
How do you determine when to switch a routine?
Do I stop when I fail to constantly add 5 pounds to both my first and second lift? Or do I simply seek progression by adding in more sets or more reps? Sometimes I only successfully add in more weight on my first exercise but fail to do so on the second, should I stick to the same routine?
