[quote]Mondy wrote:
Thibs,
Would a feeder workout with light weights and reps as high as 30 reps facilitate cns and muscular recovery between two heavy and cns intensive sessions?[/quote]
Muscular recovery, maybe… CNS recovery, no.
Hi CT,
My split is:
Day 1: Chest/Back
Day 2: Bi/Tri/Forearms
Day 3: Shoulders/Legs
Day 4: Rest
repeat
I have been doing it like this for the last 4 months. With my current program I would like to add in cluster sets for bench press as my 1st movement for day 1. (after warming up of course)
My question for you is: should my CNS be able the handle this with 3 days rest between each chest session or should I do the clusters only every 2nd chest workout?
Also, if you see any flaws in this split please do point them out. I have only been at this for 7 months now so any feedback will mean a lot, especially from a respected coach such as yourself. Thanks.
I’m thinking about doing your Keep your chin up program (Regular guy) plus dips.
See: Strength Training, Bodybuilding & Online Supplement Store - T NATION
So day 1 I would do chins, day 2 dips, day 3 lower body (maintenance), day 4 rest, day 5 chins, day 6 dips and day 7 rest.
Would this be silly?
[quote]tokyopop wrote:
Hi CT,
My split is:
Day 1: Chest/Back
Day 2: Bi/Tri/Forearms
Day 3: Shoulders/Legs
Day 4: Rest
repeat
I have been doing it like this for the last 4 months. With my current program I would like to add in cluster sets for bench press as my 1st movement for day 1. (after warming up of course)
My question for you is: should my CNS be able the handle this with 3 days rest between each chest session or should I do the clusters only every 2nd chest workout?
Also, if you see any flaws in this split please do point them out. I have only been at this for 7 months now so any feedback will mean a lot, especially from a respected coach such as yourself. Thanks.
[/quote]
You didn’t ask for it, but that split is dumb, well it is if there is no off day between Day 1 and Day 2… it is even dumber if there is no off day between Day 2 and Day 3.
When working chest with pressing movements the triceps are heavily involved and so are the shoulders. And by the same token when you train back with pulling movements the biceps and forearms are also receiving a lot of stress.
So you work chest and back on one day… also working the triceps, shoulders, biceps and forearms hard; then you train the biceps, forearms and triceps on the next day, when they are not fully recovered from Day 1! When doing bodybuilding-type training this just wont work.
And it’s not over: when doing shoulders work with pressing movements, the triceps and even chest to some extent are involved. So after training the triceps three days in a row… lets not let them rest at all and why not train them a third consecutive day with shoulder pressing!!!
Not that smart.
[quote]HenkY wrote:
I’m thinking about doing your Keep your chin up program (Regular guy) plus dips.
See: Strength Training, Bodybuilding & Online Supplement Store - T NATION
So day 1 I would do chins, day 2 dips, day 3 lower body (maintenance), day 4 rest, day 5 chins, day 6 dips and day 7 rest.
Would this be silly? [/quote]
Not as silly as the split of the post preceding yours!
Seriously, it’s fine, but I would to the lower body work in between the chin and dips sessions.
Something like:
DAY 1. Pull (chins)
DAY 2. Lower body
DAY 3. OFF
DAY 4. Push (dips)
DAY 5. OFF
DAY 6. Repeat
And if for some reason you’re one of ‘those’ who would prefer to do 4x more work for the upper body than for the lower, even though the lower is half of your body; you could do:
DAY 1. Pull (chins)
DAY 2. Lower body
DAY 3. Push (dips)
DAY 4. OFF
DAY 5. Pull
DAY 6. Push
Day 7. OFF
Hello sir,
I am currently doing the 5-3-1 program and love the approach and goals. The problem is I had to move because of work and start at a new gym. I found (after a long search) one with a power rack and that will let me deadlift. The problem is they don’t have a place to do dips.
I was really looking forward to keeping this in the routine for my current goals. Any advice on what to replace this with?
Hahaha thanks CT! Good thing I asked!
I will be sure to snap the same response back at the trainer who gave that split to me! The bastard…
CT,
On wednesday I perform sets with 70% of my max on the bench ( Monday is heavy partials and clusters). I was wondering if I did the bottoms up bench on wednesday would I use 70 % of my max on it and perform sets of 1-2 or would I even do that one at all? I do bench press at 70 % and floor press for 10 sets of 1 or 5 sets of 2 but was wondering if I should do bottoms up as well.
Thank you.
CT,
Could you tell us the split for I, BODYBUILDER? I’m not sure if thats confidential or not… If that is the case, what split would you reccomend? Maybe what you were doing before you created I, BODYBUILDER
[quote]Christian Thibaudeau wrote:
HenkY wrote:
I’m thinking about doing your Keep your chin up program (Regular guy) plus dips.
See: Strength Training, Bodybuilding & Online Supplement Store - T NATION
So day 1 I would do chins, day 2 dips, day 3 lower body (maintenance), day 4 rest, day 5 chins, day 6 dips and day 7 rest.
Would this be silly?
Not as silly as the split of the post preceding yours!
Seriously, it’s fine, but I would to the lower body work in between the chin and dips sessions.
Something like:
DAY 1. Pull (chins)
DAY 2. Lower body
DAY 3. OFF
DAY 4. Push (dips)
DAY 5. OFF
DAY 6. Repeat
And if for some reason you’re one of ‘those’ who would prefer to do 4x more work for the upper body than for the lower, even though the lower is half of your body; you could do:
DAY 1. Pull (chins)
DAY 2. Lower body
DAY 3. Push (dips)
DAY 4. OFF
DAY 5. Pull
DAY 6. Push
Day 7. OFF
[/quote]
Coach, thanks for your reply.
And for the warning not to become one of the special people…
I recall you not having to do a lot of work on your legs after years of O lifting. I have had to stop playing football (soccer…) after 25+ years and chances are no one will ever call me chicken legs…
I did total body training until now and next month and a half for the first time I’m trying an upper body emphasis split to get over the 12 dips/chins marks.
I’ll take your first suggestion of the 5 day split; I was caught up in the twice a week frequency of your original program with chins only and trying to fit all in 7 days.
Thanks again!
[quote]michaellongo14 wrote:
CT,
Could you tell us the split for I, BODYBUILDER? I’m not sure if thats confidential or not… If that is the case, what split would you reccomend? Maybe what you were doing before you created I, BODYBUILDER[/quote]
It’s a specialization approach. So there is not one universal split.
[quote]Christian Thibaudeau wrote:
michaellongo14 wrote:
CT,
Could you tell us the split for I, BODYBUILDER? I’m not sure if thats confidential or not… If that is the case, what split would you reccomend? Maybe what you were doing before you created I, BODYBUILDER
It’s a specialization approach. So there is not one universal split.[/quote]
Has the program come out yet? Or was the article only an introduction?
Does anyone have any suggestions for an alternative to a power rack?..its seems like I can’t do crap without one…commercial gyms…gotta love 'em…
Thibs,
How do you reduce glute stimulation in squats/deadlifts or even single leg work? No matter what I do, whether its squats or deadlift, my glutes even up sore the next day.
Are clusters/ isometric holds/dynamic work reserved for advanced trainees only? I’m only an intermediate, I bench 200, deadlift 315, squat around 250 @ 160, are these techniques appropriate for me to incorporate into my training?
[quote]Mondy wrote:
Thibs,
How do you reduce glute stimulation in squats/deadlifts or even single leg work? No matter what I do, whether its squats or deadlift, my glutes even up sore the next day. [/quote]
That sounds like a good thing to me… keep up the good work 
[quote]skohcl wrote:
Mondy wrote:
Thibs,
How do you reduce glute stimulation in squats/deadlifts or even single leg work? No matter what I do, whether its squats or deadlift, my glutes even up sore the next day.
That sounds like a good thing to me… keep up the good work ;)[/quote]
It gives me a 41inch hip with a 39 inch chest, not aesthetically pleasing at all.
[quote]Mondy wrote:
skohcl wrote:
Mondy wrote:
Thibs,
How do you reduce glute stimulation in squats/deadlifts or even single leg work? No matter what I do, whether its squats or deadlift, my glutes even up sore the next day.
That sounds like a good thing to me… keep up the good work
It gives me a 41inch hip with a 39 inch chest, not aesthetically pleasing at all.
[/quote]
Sounds like a personal problem… I mean of perception…
In that thread I posted, basically everybody was proud of the OP’s ass but himself. Bill Roberts chimes in too, so check that out.
CT,
I have always had a lot of trouble activating my biceps, my forarms seem to take over for the most part. Pullups and chinups I feel more than most biceps exercises I have tried but feel my bicep growth is lacking from no direct work (and the direct tricep work I do really hits my triceps). Any particular techniques or exercises or advice would be greatly appreciated, thanks.
Hi CT,I’m currently doing HSS Back Spec ,however I have no access to a cable apparatus for the Spider Rows,would Chest-supported on an incline bench doing DB rows(done straight sets of 8-10) be a good alternative for the special exercise on Back thickness day?Thanks
[quote]jerolddaviking wrote:
Hi CT,I’m currently doing HSS Back Spec ,however I have no access to a cable apparatus for the Spider Rows,would Chest-supported on an incline bench doing DB rows(done straight sets of 8-10) be a good alternative for the special exercise on Back thickness day?Thanks[/quote]
I wouldn’t call it a special exercise, it’s pretty standard and doesn’t have some of the advantages of the spider row. However it is still a good exercise, so why not.