you train in oly shoes but i suppose you dont use them for dl variations?
thanks
When working on an activation program of the HTMUâs in a muscle, is there a certain amount of time in which you will continue this type of training before reverting back to a hypertrophy-focused routine.
[quote]Clown Face wrote:
When working on an activation program of the HTMUâs in a muscle, is there a certain amount of time in which you will continue this type of training before reverting back to a hypertrophy-focused routine.[/quote]
Hypertrophy-focused work doesnât need to exclude activation work.
[quote]totti13 wrote:
you train in oly shoes but i suppose you dont use them for dl variations?
thanks[/quote]
Yes I use them.
Hi CT.
I have 2 questions about the routine described in your artucle âDestroying Fatâ:
1- In the lactate-inducing training should I go really heavy for that 15 reps? Or should I go relatively âlightâ?
2- I was thinking in an adaptation in the Heavy lifting/alactic work day: Waht do you think about replace this routine for some Holystic-Hypertrophy training?*
- Exemple: Chest - A1-Dumbell Press for 6 Reps (HEAVY);A2-Flyes for 12 reps
Execution: A1-A2-A1-A2-A1 rest 1 minute / A1-A2-A1 - Rest 1 minute - A1
[quote]Christian Thibaudeau wrote:
Clown Face wrote:
When working on an activation program of the HTMUâs in a muscle, is there a certain amount of time in which you will continue this type of training before reverting back to a hypertrophy-focused routine.
Hypertrophy-focused work doesnât need to exclude activation work.[/quote]
Really?
My triceps refuse to grow as fast as my other bodyparts. Iâve been progressing on all the exercises but they justdonât seem to grow as well as my other bodyparts.
I was going to train them very often at a low volumeâŚso still progressing. But using methods that increase the CNSâs ability to activate the HTMU (lower rep ranges on exercises, 50% explosive, isometrics etc)
Which donât build much muscle at all.
How would you incorprate them all whie still building muscle?
[quote]Clown Face wrote:
Christian Thibaudeau wrote:
Clown Face wrote:
When working on an activation program of the HTMUâs in a muscle, is there a certain amount of time in which you will continue this type of training before reverting back to a hypertrophy-focused routine.
Hypertrophy-focused work doesnât need to exclude activation work.
Really?
My triceps refuse to grow as fast as my other bodyparts. Iâve been progressing on all the exercises but they justdonât seem to grow as well as my other bodyparts.
I was going to train them very often at a low volumeâŚso still progressing. But using methods that increase the CNSâs ability to activate the HTMU (lower rep ranges on exercises, 50% explosive, isometrics etc)
Which donât build much muscle at all.
How would you incorprate them all whie still building muscle?
[/quote]
Heavy lifting doesnât build much muscle? Since when? Have you ever seen a guy bench press 400 (without a bench shirt and using proper form) not have good shoulder, pec and triceps development? I havenât. Sure some muscles might not grow optimally from only heavy lifting, but to say that heavy lifting doesnât build much muscle is just plain idiotic.
Personally my arms never grew as fast as when I was doing a lot of partial presses from pins.
Now, Iâm not saying that activation work does all the job, but combining this type of exercise with 'hypertrophy/isolation" stuff will lead to a ton of growth.
[quote]Christian Thibaudeau wrote:
Clown Face wrote:
Christian Thibaudeau wrote:
Clown Face wrote:
When working on an activation program of the HTMUâs in a muscle, is there a certain amount of time in which you will continue this type of training before reverting back to a hypertrophy-focused routine.
Hypertrophy-focused work doesnât need to exclude activation work.
Really?
My triceps refuse to grow as fast as my other bodyparts. Iâve been progressing on all the exercises but they justdonât seem to grow as well as my other bodyparts.
I was going to train them very often at a low volumeâŚso still progressing. But using methods that increase the CNSâs ability to activate the HTMU (lower rep ranges on exercises, 50% explosive, isometrics etc)
Which donât build much muscle at all.
How would you incorprate them all whie still building muscle?
Heavy lifting doesnât build much muscle? Since when? Have you ever seen a guy bench press 400 (without a bench shirt and using proper form) not have good shoulder, pec and triceps development? I havenât. Sure some muscles might not grow optimally from only heavy lifting, but to say that heavy lifting doesnât build much muscle is just plain idiotic.
Personally my arms never grew as fast as when I was doing a lot of partial presses from pins.
Now, Iâm not saying that activation work does all the job, but combining this type of exercise with 'hypertrophy/isolation" stuff will lead to a ton of growth.[/quote]
Yeah i made a mistakeâŚwoops.
I added in the âlower rep range liftingâ after iâd written everything else and not checked it.
So how would you incorporate the activation stuff (isometrics, dynamic) exercises with hypertrophy ones.
Do them before the hyertrophy exercise? or do them on another day.
Thib,
In terms of the CNS-intensive hierarchy, where would single-leg work and sled pulls and pushes fit in? As far as the latter are concerned, would the relative stress be dependent upon the loading used, and if so, where would the heaviest loading for these fit in on the aforementioned hierarchy?
[quote]Reg Dunlop wrote:
Thib,
In terms of the CNS-intensive hierarchy, where would single-leg work and sled pulls and pushes fit in? As far as the latter are concerned, would the relative stress be dependent upon the loading used, and if so, where would the heaviest loading for these fit in on the aforementioned hierarchy?[/quote]
You canât really put sled work in the same category as single leg work, or as in any other lifting exercises. Why? Because there is no real eccentric phase during the sled pulls/pushes.
Eccentrics not only cause a lot of muscle damage but they also have a different motor pattern than concentric actions. AND eccentric actions potentiate the subsequent concentric action.
Coach,
What exercises would you recommend for Upper back/Lat CNS activation work?
I plan on using this in the AM and HTMU work in the PM.
Thanks,
GJ
Hi,
I just finished Beast Building I & II and am interested in continuing w/ max strength work. I was thinking of doing a 321321 wave for overhead pressing and chins on separate days once each each week (low back issues right now so no lower body work). Would this be advisable? Would it make sense to do some explosive workâsomething like 7 x 2 @ 70%1RM after the wave loading? Thanks for the advice.
Coach,
I am a soccer player and bodybuilding training has actually helped me in the sense that I was undersized and got stronger. Now I want to switch to a more performance oriented training. Speed is my primary goal. I wanted to ask what are the best ways to train for running speed. I figured heavy RDLs and Squats are a given but if you could give me insight on this issue it would be great.
Thnx!
Coach, i put together something i wanted to give a go for the next 4 weeks. Using a whole body
approach, with the exercise selections as youâve outlined in The Training Strategy Handbook, it
looks like the followingâŚ
MON: 84% 1RM Sets: 6 Reps: 3 Rest: 50s (Each Week Raising the 1RM% by 2% all three days)
WED: 80% 1RM Sets: 5 Reps: 5 Rest: 60s
Fri: 78% 1RM Sets: 4 Reps: 6 Rest: 70s
Iâm just looking to see from you if this would be a decent approach towards size and strength?
Anything pointing me in the right direction would be much appreciated.
Mr. Thibaudeau,
My question is regarding the CNS. I am currently using a standard linier progression program but am having trouble with the back squat several inches above parallel and halfway through the ROM on my bench (power lifting style). I believe I am not â??explodingâ?? out of the hole on my lifts.
Would one be able to use accommodating resistance (chains) on warm up sets only (2-3 reps/set) to prime the CNS for the working sets (3x5 or 5x5) without fatiguing the CNS too much, providing the squat and bench were only done 2 day a week with at least 3 days rest in between?
If so, should the chains be left on for the working sets as well?
If it helps, current lifts, SQ 290x5, DL 405x4, OHP 165x5, Bench 285x2, Dips BW+100lbs for 2x8, 30yoa and bodyweight at 180lbs. I will also be using the peri-workout protocol that you are currently recommending.
Thank you for your time.
[quote]Christian Thibaudeau wrote:
totti13 wrote:
you train in oly shoes but i suppose you dont use them for dl variations?
thanks
Yes I use them.[/quote]
dont you find it hard to keep your weight on heels?
Post edited 
[quote]DaFreak wrote:
totti13 wrote:
Christian Thibaudeau wrote:
totti13 wrote:
you train in oly shoes but i suppose you dont use them for dl variations?
thanks
Yes I use them.
dont you find it hard to keep your weight on heels?
Not at all. I lifted in them for 5 years as an olympic lifter; which meant doing cleans, snatches, deadlifts and high pulls in them every day of the week.[/quote]
Oups, replied with the wrong account!
[quote]samicus wrote:
Hi,
I just finished Beast Building I & II and am interested in continuing w/ max strength work. I was thinking of doing a 321321 wave for overhead pressing and chins on separate days once each each week (low back issues right now so no lower body work). Would this be advisable? Would it make sense to do some explosive workâsomething like 7 x 2 @ 70%1RM after the wave loading? Thanks for the advice. [/quote]
I would do the explosive work before the wave loading as it will potentiate the nervous system without causing much fatigue.
[quote]Eazy wrote:
Coach, i put together something i wanted to give a go for the next 4 weeks. Using a whole body
approach, with the exercise selections as youâve outlined in The Training Strategy Handbook, it
looks like the followingâŚ
MON: 84% 1RM Sets: 6 Reps: 3 Rest: 50s (Each Week Raising the 1RM% by 2% all three days)
WED: 80% 1RM Sets: 5 Reps: 5 Rest: 60s
Fri: 78% 1RM Sets: 4 Reps: 6 Rest: 70s
Iâm just looking to see from you if this would be a decent approach towards size and strength?
Anything pointing me in the right direction would be much appreciated.[/quote]
The rep schemes look fine.
The percentages are idiotic⌠why 84% (and no 85%)⌠why 78% (and not 80% which is dumb since it gives you two days at 80%).?
I would personally prefer more drastic variations in the load/intensity⌠recruitment-wise and training effect-wise there is little, if any difference between 84, 80 and 78%. You are just giving yourself an illusion of precision and science by using such minute and precise-looking percentages.
I donât even like using percentages EXCEPT when doing accelerative/high speed work. With heavy lifting, your lifting capacity varies so much from day to day that using percentages can lead to screwy workouts.
For example letâs say that you are supposed to do 6 x 3 with 90%⌠on a regular day (feeling fine) the load and reps will be adequate. But on a day where you are super tired, mentaly preoccupied or not fully recovered that 90% of your max might really be 100+% of your max for that day.
Let me illustrateâŚ
Weâll say that your max on the squat is 450lbs⌠90% of that is 405. When you are feeling fine 405 for 6 sets of 3 will be adequate; hard but doable.
Now, letâs say that today you are dead tired from not sleeping much last night and your legs are heavy from playing basketball this morning. Not to mention that because of a busy schedule you were not able to eat much and are stressed because of a big exam coming up tomorrow. Do you think that you would be able to squat that 450lbs max of yours? Not likely⌠in fact chances are that squatting 400lbs for a max rep would be a challenge. So do you really think that youâd be able to do 400 for 6 sets of 3? Not a chance!
The opposite could also happen: you might really be in the zone today and 405 for 6 sets of 3 might actually be too easy.
See, percentages are a DECENT STARTING POINT. But you actually have to adjust the weight according to your capacities on that day. How do you do that? Well, you must have an idea of what you want to accomplish with that workout.
Arguably with 90% loads you want to maximize strength development. So you should look for the maximum amount of weight you can do for the prescribed number of reps. THIS MEANS RAMPING UP THE WEIGHT, not doing straight sets. Straights sets are dumb when doing heavy lifting anyway. So if you are to do 6 sets of 3 you ramp up the weight each set until you reach the max weight you can handle on that day for 3 reps. When you reach the max you can do, STOP THE EXERCISE⌠YOU ONLY DO ONE SET OF YOUR MAX WEIGHT.
So the 6 x 3 might actually look like this:
Set 1: 350lbs x 3
Set 2: 370lbs x 3
Set 3: 390lbs x 3
Set 4: 400lbs x 3
Set 5: 410lbs x 3
Set 6: 415lbs x 3
Heck, you might even have to add a seventh set if the sixth one was not maximal OR you might have to do only 5 sets if the fifth one was maximal. This is micro autoregulation.
Now, with sets of 70% you might use straight sets because this is working on the top-end speed-strength (Soviet lifters did their speed work with 70% of maximum, not 50%)⌠when working on top-end speed-strength you need to use the BIGGEST WEIGHT THAT YOU CAN STILL ACCELERATE. So that might need some ramping up too.
To get back to your scheme I would personally use this set-up:
DAY 1 - Strength (you can use 90% as A BROAD GUIDELINE) ramping up to the max weight you can do for 3 reps
DAY 2- Top-end speed work (you can use 70% as A BROAD GUIDELINE) ramping up to the max weight you can still accelerate
DAY 3 - Top-end hypertrophy work⌠(you can use 80% as a BROAD GUIDELINE) ramping up to the max weight you can do for 5-6 reps
Other than the fact that Iâm not a huge fan of whole body training for strength and size, this would look fine.