When specializing a muscle group (let’s use chest as an example) – if it’s a really bad part, can one focus on developing each individual aspect at a time over the course of a couple of weeks?
Example (taken from HSS-100):
Mon: Chest (upper) <— instead of thickness
Tues: Quads/Hamstrings/Calves (low volume)
Wed: Chest (upper) <— instead of width
Thurs: Off
Fri: Chest (upper)
Sat: Back/Shoulders/Biceps/Triceps
Sun: Off
Can one focus on strength in a single movement first (like the DB/BB Bench Press) as well?
Recently, I’ve taken on a job where I am working 12 hour days (7-7). I am off on Sunday and I work 6 hours on Sat. I remember reading a post where you hardly trained during a period in your life due to work – what would you recommend for someone who wants to keep/possibly gain (strength/size) during a time like this? It’s a desk job, by the way.
Thank you very much.[/quote]
More info on spec work will be given when the I, BODYBUILDER program comes out. But yes, you can specialize on one lift.
I had to almost stop training because of long hours, but I didn’t maintain my strength or size. I wish that I could give you a way to maintain all that with almost no training, but the fact remains that to gain strength and size you do need a certain volume, frequency, and intensity of work.
From my experience you need a minimum of 3 good workouts a week to progress.
[quote]sriz wrote:
Hey coach Thib, I am taking 3 weeks off after this week. By Sept 4 will “I, BODYBUILDER” be up with the routine and such for us to start ??[/quote]
[quote]Thy. wrote:
Thib, I want to try a “Poliquin 5% Solution” periodization model for overhead press. But I want to make a few changes - first I want to use 1-3 rep range (he recommends at least 3-5). And second : following your philosophies I’ve recently been doing all my work with ramping sets and felt better results from it. But Poliquin prescribes 4-5 straight sets for this routine.
Do you think the program will have a positive effect with the changes I want to make ?[/quote]
I STRONGLY believe that ramping is the best option, especially for strength and ESPECIALLY for long term progress as it puts less stress on the CNS.
As for the rep range… if you change it, the whole program’s structure will change. Will it be effective? Maybe… but you will be driving in the dark.
[quote]matt_t2004 wrote:
What type of training is best for the uptake of carbs? By that I mean if I was to use the para-workout protocol that you suggest like 2 days a week, while limiting calories and carbs on the other 5 days what rep range and intensity would be best for shuttling the nutrients into my muscles? Thank you for any help.[/quote]
Activation work followed by higher volume (not necessarily more reps per set, but more volume) and relatively short rest intervals.
[quote]Christian Thibaudeau wrote:
Thy. wrote:
Thib, I want to try a “Poliquin 5% Solution” periodization model for overhead press. But I want to make a few changes - first I want to use 1-3 rep range (he recommends at least 3-5). And second : following your philosophies I’ve recently been doing all my work with ramping sets and felt better results from it. But Poliquin prescribes 4-5 straight sets for this routine.
Do you think the program will have a positive effect with the changes I want to make ?
I STRONGLY believe that ramping is the best option, especially for strength and ESPECIALLY for long term progress as it puts less stress on the CNS.
As for the rep range… if you change it, the whole program’s structure will change. Will it be effective? Maybe… but you will be driving in the dark.[/quote]
Although ramping sets are superior most of the time, do you believe that such work as 10 x 3 with 5RM or 10 x 1 with 2RM (straight sets obviously) is effective for certain neural adaptations ?
[quote]Thy. wrote:
Christian Thibaudeau wrote:
Thy. wrote:
Thib, I want to try a “Poliquin 5% Solution” periodization model for overhead press. But I want to make a few changes - first I want to use 1-3 rep range (he recommends at least 3-5). And second : following your philosophies I’ve recently been doing all my work with ramping sets and felt better results from it. But Poliquin prescribes 4-5 straight sets for this routine.
Do you think the program will have a positive effect with the changes I want to make ?
I STRONGLY believe that ramping is the best option, especially for strength and ESPECIALLY for long term progress as it puts less stress on the CNS.
As for the rep range… if you change it, the whole program’s structure will change. Will it be effective? Maybe… but you will be driving in the dark.
Although ramping sets are superior most of the time, do you believe that such work as 10 x 3 with 5RM or 10 x 1 with 2RM (straight sets obviously) is effective for certain neural adaptations ?
[/quote]
Accelerative work is best done with straight sets. So 10 x 3 with your 5 or 6RM might be effective, but not 10 x 1 with your 2RM.
10 x 1 with 80-85% (up to 90% from time to time), or your 4RM would be acceptable.
Where would you fit an exercise like a suitcase deadlift (either with a barbell or 1 farmer’s walk handle) into programming? It obviously works a large amount of muscle, but the main focus and limiting factor would seem to be the obliques, quadratus lumborum, and glute medius, making it a “core” exercise (sorry for saying core, hah, hah) more than anything else? Basically I have always been curious how to fit movements like this into a program (placement and parameters), since the primary focus is clearly on stability of the midsection/maintaining a neutral spine but they don’t exactly qualify as direct and isolated core work, either.
And while on the topic, how would the suitcase deadlift compare in terms of the effect versus a standard side plank (or more difficult progression of a side plank- top leg lifted, bottom leg flexed at the hip, wearing a weight vest or chains, etc.)? Would the general effects be the same for the most part?
Where would you fit an exercise like a suitcase deadlift into programming? It obviously works a large amount of muscle, but the main focus and limiting factor would seem to be the obliques, quadratus lumborum, and glute medius, making it a “core” exercise (sorry for saying core, hah, hah) more than anything else? Basically I have always been curious how to fit movements like this into a program (placement and parameters), since the primary focus is clearly on stability of the midsection/maintaining a neutral spine but they don’t exactly qualify as direct and isolated core work, either.[/quote]
I am personally not fond of such exercises. But if one really has the urge to use them, I would put it as an assistance exercise to deadlifts or squats.
Where would you fit an exercise like a suitcase deadlift into programming? It obviously works a large amount of muscle, but the main focus and limiting factor would seem to be the obliques, quadratus lumborum, and glute medius, making it a “core” exercise (sorry for saying core, hah, hah) more than anything else? Basically I have always been curious how to fit movements like this into a program (placement and parameters), since the primary focus is clearly on stability of the midsection/maintaining a neutral spine but they don’t exactly qualify as direct and isolated core work, either.
I am personally not fond of such exercises. But if one really has the urge to use them, I would put it as an assistance exercise to deadlifts or squats.[/quote]
Would it be preferable to just use a 1-arm farmer’s walk at some other point in a program instead of going with that type of deadlift or would you still be less than keen on using those, as well?
[quote]Christian Thibaudeau wrote:
Thy. wrote:
Christian Thibaudeau wrote:
Thy. wrote:
Thib, I want to try a “Poliquin 5% Solution” periodization model for overhead press. But I want to make a few changes - first I want to use 1-3 rep range (he recommends at least 3-5). And second : following your philosophies I’ve recently been doing all my work with ramping sets and felt better results from it. But Poliquin prescribes 4-5 straight sets for this routine.
Do you think the program will have a positive effect with the changes I want to make ?
I STRONGLY believe that ramping is the best option, especially for strength and ESPECIALLY for long term progress as it puts less stress on the CNS.
As for the rep range… if you change it, the whole program’s structure will change. Will it be effective? Maybe… but you will be driving in the dark.
Although ramping sets are superior most of the time, do you believe that such work as 10 x 3 with 5RM or 10 x 1 with 2RM (straight sets obviously) is effective for certain neural adaptations ?
Accelerative work is best done with straight sets. So 10 x 3 with your 5 or 6RM might be effective, but not 10 x 1 with your 2RM.
10 x 1 with 80-85% (up to 90% from time to time), or your 4RM would be acceptable.[/quote]
How taxing is such work for the CNS ?
In other words, can it be done between two sessions of the week for the same movement that include working up to 1-5 RM ?
e.g.
Mon : work up to 3RM
Wed : 10x1 with 4RM
Fri : work up to 5RM
No additional assistance work on the same muscle groups besides on Friday.
Also should any acceleration work include inhibition of the stretch reflex ? (start from floor for deadlift, pause on chest for bench, etc.) And what rest periods are optimal ?
[quote]Christian Thibaudeau wrote:
matt_t2004 wrote:
What type of training is best for the uptake of carbs? By that I mean if I was to use the para-workout protocol that you suggest like 2 days a week, while limiting calories and carbs on the other 5 days what rep range and intensity would be best for shuttling the nutrients into my muscles? Thank you for any help.
Activation work followed by higher volume (not necessarily more reps per set, but more volume) and relatively short rest intervals.[/quote]
Ok so i don’t have to go high per se? I can go for lower reps, as long as the volume of total work is high? Thank you for the reply.
[quote]AtleticoMadrid wrote:
Christian Thibaudeau wrote:
AtleticoMadrid wrote:
Thib,
Where would you fit an exercise like a suitcase deadlift into programming? It obviously works a large amount of muscle, but the main focus and limiting factor would seem to be the obliques, quadratus lumborum, and glute medius, making it a “core” exercise (sorry for saying core, hah, hah) more than anything else? Basically I have always been curious how to fit movements like this into a program (placement and parameters), since the primary focus is clearly on stability of the midsection/maintaining a neutral spine but they don’t exactly qualify as direct and isolated core work, either.
I am personally not fond of such exercises. But if one really has the urge to use them, I would put it as an assistance exercise to deadlifts or squats.
Would it be preferable to just use a 1-arm farmer’s walk at some other point in a program instead of going with that type of deadlift or would you still be less than keen on using those, as well?[/quote]
I don’t like them either. Single side lifting like that always lead to faulty recruitment pattern… in theory they sound smart, but in reality they rarely are.
Would it work to use the original HSS100 protocol for a lagging bodypart instead of its normal routine( as in doing a 16 week progression of the original HSS100 instead of my usual arm routine, while keeping the rest of my training the same)
It would look like this:
Sunday-Shoulders/Triceps
Monday-Deadlifts/Upper back
Wednesday-Chest/Triceps
Friday-Squat/HSS100 for biceps
Would it work to use the original HSS100 protocol for a lagging bodypart instead of its normal routine( as in doing a 16 week progression of the original HSS100 instead of my usual arm routine, while keeping the rest of my training the same)
It would look like this:
Sunday-Shoulders/Triceps
Monday-Deadlifts/Upper back
Wednesday-Chest/Triceps
Friday-Squat/HSS100 for biceps
Thanks[/quote]
Yeah, sure. However from experience the best way to bring up a lagging bodypart is to increase its frequency. In your case I would hit biceps again on monday, after back.
Would it work to use the original HSS100 protocol for a lagging bodypart instead of its normal routine( as in doing a 16 week progression of the original HSS100 instead of my usual arm routine, while keeping the rest of my training the same)
It would look like this:
Sunday-Shoulders/Triceps
Monday-Deadlifts/Upper back
Wednesday-Chest/Triceps
Friday-Squat/HSS100 for biceps
Thanks
Yeah, sure. However from experience the best way to bring up a lagging bodypart is to increase its frequency. In your case I would hit biceps again on monday, after back.
[/quote]
What do you think of hitting a lagging bodypart such as delts with MP 5x5 with chest & back, then rear laterals and side laterals for sets of 10 to get a higher volume on a diffent day with arms and legs?
Would it work to use the original HSS100 protocol for a lagging bodypart instead of its normal routine( as in doing a 16 week progression of the original HSS100 instead of my usual arm routine, while keeping the rest of my training the same)
It would look like this:
Sunday-Shoulders/Triceps
Monday-Deadlifts/Upper back
Wednesday-Chest/Triceps
Friday-Squat/HSS100 for biceps
Thanks
Yeah, sure. However from experience the best way to bring up a lagging bodypart is to increase its frequency. In your case I would hit biceps again on monday, after back.
[/quote]
Thanks coach! Any specific programming for the monday bicep work? HSS again or something different?
Hey coach, I’ve been following your para-workout protocol and specializing according to an older article, the specialization zone. I chose to chest and triceps for the overhaul… In 3 weeks I’ve had great gains but I want to add in some benching from pins, cluster sets, floor press ect. If I am training 3x a week on those lifts how can I incorporate some of your techniques while not over training CNS?
[quote]Billy Joe wrote:
Hey coach, I’ve been following your para-workout protocol and specializing according to an older article, the specialization zone. I chose to chest and triceps for the overhaul… In 3 weeks I’ve had great gains but I want to add in some benching from pins, cluster sets, floor press ect. If I am training 3x a week on those lifts how can I incorporate some of your techniques while not over training CNS?[/quote]
Only have one ‘heavy day’ and put the clusters from pins and other movements over 90% on that day (first workout of the week).
CT- I read in an earlier post you like Wendler’s 5-3-1 program. However, he reccomends doing 5 sets of 10 reps for assistance exercises in order to build some size with the strength. I was wondering what set/reps you would add to 5-3-1 for size, since you seem to lean towards low reps/heavy weight even for hypertrophy. Thanks.
General hypertrophy training question. If the weight im training with, I have an 8RM. Should i train to complete failure or pull up a bit short, ie 6 or 7 reps. ??
the old saying, go till you cant, then do one more??