Questions About Training

Training
41

[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?

42

CT,
Could you please give a sample split for twice a day training targeted for fat loss…
Should we have the same para workout nutrition for both the workouts

43

[quote]michaellongo14 wrote:
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.

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?[/quote]

With most people I recommend no more that 3 days a week of twice-a-day. You can train 1 or 2 more days, but only once.

I general I do not like whole body training, so I certainly would not do them twice in one day, however it is doable.

44

[quote]michaellongo14 wrote:
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.

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?[/quote]

With most people I recommend no more that 3 days a week of twice-a-day. You can train 1 or 2 more days, but only once.

I general I do not like whole body training, so I certainly would not do them twice in one day, however it is doable.

45

CT

You have mentioned you don’t necessarily believe higher rep work (I’m thinking 7+ reps) is necessary for hypertrophy and strength gains, does this mean you do not use the intensification/accumulation phase approach any more? Is it actually necessary to vary repetition ranges a lot or can I just change other variables in the programme (rest times etc)instead? Anyone’s welcome to give advice actually…

Thanks.

46

Christian,

I’m following your Get Jacked Fast program, but upright rows kill my shoulder - would the wave loading still work with l-lat raises or should I just drop the exercise completely?

On another note, when performing standing cable crunches on one side of a cable crossover, is it okay to have your glutes against the stack? I find that if stand away from the stack any decent amout of weight pulls me backwards when I’m standing up straight.

Thanks for your time.

47

[quote]jk270 wrote:
CT

You have mentioned you don’t necessarily believe higher rep work (I’m thinking 7+ reps) is necessary for hypertrophy and strength gains, does this mean you do not use the intensification/accumulation phase approach any more? Is it actually necessary to vary repetition ranges a lot or can I just change other variables in the programme (rest times etc)instead? Anyone’s welcome to give advice actually…

Thanks.[/quote]

In my own training I rarely go above 5 reps per set. When I do, I do so via extended methods which allow me to keep using heavy weights (rest-pause, clusters, mechanical drop sets).

I do vary reps and volume, but mostly via changing of training methods which allows for various number of reps to be performed without having to drop the weights below 80%

48

[quote]sjc80 wrote:
Christian,

I’m following your Get Jacked Fast program, but upright rows kill my shoulder - would the wave loading still work with l-lat raises or should I just drop the exercise completely?

On another note, when performing standing cable crunches on one side of a cable crossover, is it okay to have your glutes against the stack? I find that if stand away from the stack any decent amout of weight pulls me backwards when I’m standing up straight.

Thanks for your time.[/quote]

The L-raise and upright row do not really hit the same muscle groups. You’d be better off using wide-grip front raises as a substitute.

49

Dear CT
I am 38 years old full back playing football in the IFL (Israel Football League) and I am currently trying (hard) to build some muscle (till the end of june at which I will start a more athletic program).

I bought and read your High Threshold Muscle Building book (great job btw) and written down the following program based on the building template
I will be happy for some corrections/advises/etc.

I am using the 3/4 control eccentric and then fast concentric and do a cluster on the last set of almost all exercises.

Here it is (sorry for the length):
Lower Body
Activation + Stimulation - Quads X3
1.a Single Leg Squat
1.b Front Squat
Activation + Stimulation - Hams X3
2.b Swiss ball leg curl
2.c Long step lunges
Potentiation + Stimulation - Quads X3
3.a Jump Squat
3.b Deadlift
Potentiation + Stimulation - Hams X3
4.a Split squat jump
4.b High DB Step Up
Potentiation + Stimulation - Quads X2
3.a Power Clean
3.b DB Step Up
Potentiation + Stimulation - Hams X2
4.a Step-up jump
4.b RDL

Core Work
Dragon Flags
Russien Twist on ball
Swiss Ball Bent Knee Bridge
Evil Wheel

Upper Body
Activation + Stimulation - Chest X3
1.a Ball Push Up
1.b Incline DB Press
Activation + Stimulation - Back X3
2.a Inverted Row Legs On ball
2.b Wide Grip Pull Up

Potentiation + Stimulation - Chest X3
3.a Push Up on Plyometric Bench
3.b Bench Press
Potentiation + Stimulation - Back X3
4.a Compound Row
4.b DB Row / BB Row
4.c Chest Supported Prone Row
Potentiation + Stimulation - Chest X2
5.a Push Up on Plyometric Bench
5.b DB Fly
Potentiation + Stimulation - Back X2
6.a Continues Hang Clean
6.b Snatch Grip elevated stand Deadlift
Potentiation + Stimulation - Shoulders X2
5.a Push Press
5.b Military Press

Thanks

50

Once again… Thank you

51

Hi coach,
I would like to do a specialization phase, inspired by your HSS-100, for my shoulders and my triceps. I’d like to know the kind of split you would suggest, what would be the best to do, etc.

52

Hey Coach Thibs,

You’re obviously a fitness professional and live what you preach, but I was wondering if even when you are or were on a specific program, something (maybe not even something you can label, but you just were feeling “out of it”) came into play and you had to modify the program and listen to your body. Sometimes, on heavy days (or any day), I do not perform well (sometimes even feel weaker, perform worse, or just stay the same as last week).

Can you comment on why individuals have these “off days” when there may not seem to be a problem? Are there any factors that are overlooked? Have you ever modified a specific program to fit how you were feeling for that day? Do you have any recommendations on how to prevent or deal with these “off days”?

Somewhat relevant to above, does the weather influence energy? For me, if it’s sunny, I noticed that I usually perform better than if it is raining or snowing (even though I am working out indoors). I know not to exaggerate by refusing to train if the weather isn’t perfect, but is it a natural signal or anything like that to feel that way?

Also, thank you for your response on my previous question. It cleared things up for me.

53

[quote]Christian Thibaudeau wrote:
jk270 wrote:
CT

You have mentioned you don’t necessarily believe higher rep work (I’m thinking 7+ reps) is necessary for hypertrophy and strength gains, does this mean you do not use the intensification/accumulation phase approach any more? Is it actually necessary to vary repetition ranges a lot or can I just change other variables in the programme (rest times etc)instead? Anyone’s welcome to give advice actually…

Thanks.

In my own training I rarely go above 5 reps per set. When I do, I do so via extended methods which allow me to keep using heavy weights (rest-pause, clusters, mechanical drop sets).

I do vary reps and volume, but mostly via changing of training methods which allows for various number of reps to be performed without having to drop the weights below 80% [/quote]

That’s great CT, thanks. Do you then deload regularly (I usually drop sets by 60%) about every 4 weeks? This approach would be fairly taxing on the CNS I would imagine.

54

Christian Thibaudeau,

[quote]Christian Thibaudeau wrote:

In my own training I rarely go above 5 reps per set. When I do, I do so via extended methods which allow me to keep using heavy weights (rest-pause, clusters, mechanical drop sets).

I do vary reps and volume, but mostly via changing of training methods which allows for various number of reps to be performed without having to drop the weights below 80% [/quote]

Do you think such methods would be appropriate for relative newcomers to weight training, or would traditional methods for size gains (such as increasing repetitions above 7), and/or conjugated methods be more appropriate? A few of my peers are interested in becoming stronger and preforming at a more elite level athletically and they all have glaring significant weaknesses due to poor exercise practices.

In addition, many of my peers are forced to run five days a week, how would you suggest they balance out leg training? I was thinking performing it on Sunday, however I am not sure whether that in itself would interfere with rest time.

Any help would be appreciated.

55

Coach,

What is a good distance and set range for sprints when trying to lose body-fat?

56

[quote]Christian Thibaudeau wrote:
With most people I recommend no more that 3 days a week of twice-a-day. You can train 1 or 2 more days, but only once.

I general I do not like whole body training, so I certainly would not do them twice in one day, however it is doable.[/quote]

Quick question: so would it generally be preferable to train 2x/day 3days/wk or 1x/day 5days/wk? (Oh, and also, as a beginner with only about 1.5yrs lifting experience is it still advisable for me to try 2x/day training?)

57

[quote]Max_ wrote:
Hi coach,
I would like to do a specialization phase, inspired by your HSS-100, for my shoulders and my triceps. I’d like to know the kind of split you would suggest, what would be the best to do, etc.[/quote]

Day 1 - Shoulders heavy
Day 2 - Lower body/Biceps
Day 3 - Shoulders volume
Day 4 - off
Day 5 - Chest/Back
Day 6 - Shoulders explosion/speed
Day 7 - off

Triceps are added at the end of the shoulders workouts, but stay conservative as they already receive a beating from the pressing work you are doing.

58

[quote]jk270 wrote:
Christian Thibaudeau wrote:
jk270 wrote:
CT

You have mentioned you don’t necessarily believe higher rep work (I’m thinking 7+ reps) is necessary for hypertrophy and strength gains, does this mean you do not use the intensification/accumulation phase approach any more? Is it actually necessary to vary repetition ranges a lot or can I just change other variables in the programme (rest times etc)instead? Anyone’s welcome to give advice actually…

Thanks.

In my own training I rarely go above 5 reps per set. When I do, I do so via extended methods which allow me to keep using heavy weights (rest-pause, clusters, mechanical drop sets).

I do vary reps and volume, but mostly via changing of training methods which allows for various number of reps to be performed without having to drop the weights below 80%

That’s great CT, thanks. Do you then deload regularly (I usually drop sets by 60%) about every 4 weeks? This approach would be fairly taxing on the CNS I would imagine. [/quote]

Not really. Doing low reps is not more draining on the CNS provided that the sets are not maximal. For example, doing sets of 1 reps with 90% isn’t that taxing even though the CNS is heavily involved. Also, remember that even though I do not do high reps, not all sessions are done with heavy heavy weights. Some are explosive other restorative.

And I also believe that body acidity carries a lot more potential problems than heavy work.

59

Thib, can you tell from your experience if many sets of 1@90-95% are better for strength than few sets of 2-4@85-90% ?

60

Thanks CT, really appreciate your help.