Coach,
My legs are big enough but I can always be stronger. Oddly enough though I have noticed that I have been loosing size from my glutes but not my thighs. I assume since Im getting older I am getting “oldman ass” somthing I want to avoid. Do you think that by using Bulgarian Split Squat after standard squats I can put xtra empahasis on the glutes to make them grow while keeping my thigh size at its current lvl? I go ass to grass when I squat.
hi coach,
I read most of Charles Poliquin’s Question of Strength articles.
Once he helped someone who just didn’t grow with the usual 8-10 reps. Poliquin found out that he has mainly fast-twitch muscle fibers. He started training with 2-4 reps and finally built muscle mass.
Exactly the same applies to me. I don’t think that this is the case because I was adapted to my old style of training. I’m very sure that I have a mainly fast-twitched musculature: I can run very quickly and can do many less reps than my mates with 60% RM.
As far as I know, a fast-twitch musculature is considered as “good genetics” in bodybuilding. However I think I adapt very quickly to this kind of training.
When I started training with 3-4 reps (time under tension < 25 secs) I also finally grew but only for a few weeks. That’s why I would like to know if you have any ideas how I can get some change into my training in a way I still hit my FT-fibers effectively? Can for example a modified German Volume Training be useful for me or is it ineffective because there’s not so much weight being used?
So far I usually do 6-8 sets of 3-4 reps and I train 5 days a week.
Do you have an idea which intensity techniques could be useful to give the FT fibers the rest?
I hope you can also mention some tips for highly FT-built bodybuilders in the (hopefully soon) upcoming I, Bodybuilder program!
Thanks a lot.
[quote]Thy. wrote:
Is this type of squat done from pins just above parallel a good assistance for initial pull of the deadlift to overload the quads? (from your article about sticking points you said that weakness from floor to knees often indicate weak quads) OR maybe even front squat from pins above parallel ?[/quote]
The best way to strengthen the start of the movement is either front squats or deadlifts standing on a block (to increase the range of motion).
[quote]Thy. wrote:
P.S. A side question - did you have any knee or lower back problems during your Olympic lifting career ?
[/quote]
Never had lower back problems.
Never had knee problems until my last year. But it was because I had to drive 2 hours back and forth to train at the national center. But for the most part of my 6 years as an olympic lifter and 8 years as a football player I never had knee problems.
In fact I got more a more sever injury playing darts than I ever did playing football, rugby or olympic lifting.
[quote]Christian Thibaudeau wrote:
Thy. wrote:
Is this type of squat done from pins just above parallel a good assistance for initial pull of the deadlift to overload the quads? (from your article about sticking points you said that weakness from floor to knees often indicate weak quads) OR maybe even front squat from pins above parallel ?
The best way to strengthen the start of the movement is either front squats or deadlifts standing on a block (to increase the range of motion).
Thy. wrote:
P.S. A side question - did you have any knee or lower back problems during your Olympic lifting career ?
Never had lower back problems.
Never had knee problems until my last year. But it was because I had to drive 2 hours back and forth to train at the national center. But for the most part of my 6 years as an olympic lifter and 8 years as a football player I never had knee problems.
In fact I got more a more sever injury playing darts than I ever did playing football, rugby or olympic lifting.
[/quote]
Interesting facts ! Do you contribute it to proper technique, warm-ups, not doing stupid stuff or just good genetics ? Did you use knee sleeves for warmer joints ?
Excuse me if too much questions, but a couple more about squats:
- For deadlift initial pull specific assistance, is it a good idea to start the recommended Front Squat from pins to simulate dead start ? In that case would you recommend start above (similar angle to deadlift start position) or below parallel ?
(I’m already doing clean-grip deadlift from boxes with bar being almost at feet and hips very low, but I found it doesn’t hit quads near as good as full or partial squats from pins)
- With properly executed high bar squat (being as upright as possible) should the trunk angle be the same as with front squat ?
CT, Vhat up. In regards to your past prioritization of the Bi’s and Tri’s workouts, etc. you’ve stated just perform maintenance on the other body parts not being prioritized during the week. I’ve never really grasped this protocol. Meaning the volume and best rep ranges/ sets to just perform “maintenance”. I heard to “do as little as you can to not loose strength”…well thats great but does that mean one set per body part, once a week??? WTF.
CT, question about I,Bodybuilder program. I’ve currently got sacro-iliac issues and I’m having to stay away from squats and deadlifts (and any other shear force movements) for a while. If this is still the case when the I, Bodybuilder prog comes out will I still get decent progress by using split squats, step ups etc instead?
Thank you for the help
[quote]cavemandave wrote:
CT, question about I,Bodybuilder program. I’ve currently got sacro-iliac issues and I’m having to stay away from squats and deadlifts (and any other shear force movements) for a while. If this is still the case when the I, Bodybuilder prog comes out will I still get decent progress by using split squats, step ups etc instead?
Thank you for the help[/quote]
The bad news is that for the leg and back specialization phases you HAVE to be able to perform squats and deadlifts.
The good news is that the shoulders and chest specialization phases can be done without squats or deads with very little (if any) losses in effect.
So start with one of these until your problem is resolved.
[quote]Christian Thibaudeau wrote:
cavemandave wrote:
CT, question about I,Bodybuilder program. I’ve currently got sacro-iliac issues and I’m having to stay away from squats and deadlifts (and any other shear force movements) for a while. If this is still the case when the I, Bodybuilder prog comes out will I still get decent progress by using split squats, step ups etc instead?
Thank you for the help
The bad news is that for the leg and back specialization phases you HAVE to be able to perform squats and deadlifts.
The good news is that the shoulders and chest specialization phases can be done without squats or deads with very little (if any) losses in effect.
So start with one of these until your problem is resolved.[/quote]
Awesome, thanks for the help. My legs are my best asset and well ahead of my upper body. My chest is my weak spot so that’s perfect. I really appreciate the quick response
CT, also in addition to the maintenance question above…every eight weeks take a full week block off of training. I don’t stop the HIT 400’s or Steady State Cardio, though. Do you go believe in a week off totally every couple months? Or just flat don’t do anything, and rest for a week? Thanks for the reponse.
[quote]brandon76 wrote:
CT, also in addition to the maintenance question above…every eight weeks take a full week block off of training. I don’t stop the HIT 400’s or Steady State Cardio, though. Do you go believe in a week off totally every couple months? Or just flat don’t do anything, and rest for a week? Thanks for the reponse. [/quote]
-
Yes I do believe in layoffs or periods where you are not training balls to the wall. In fact it seems to be a common denominator will most high level bodybuilders/powerlifters/strongmen/athlete. A layoff allows you to restore nervous energy and muscle trainability (responsiveness of the muscles to training).
-
I do not like planned breaks or deloads. You should take a break when your body needs it, not at some date selected at random. There is no way of knowing if after 4, 6, 8 weeks on a program your body will need rest.
CT, nice, that sounds like good common sense… How about my first question:
In regards to your past prioritization of the Bi’s and Tri’s workouts, etc. you’ve stated just perform maintenance on the other body parts not being prioritized during the week. I’ve never really grasped this protocol. Meaning the volume and best rep ranges/ sets to just perform “maintenance”. I heard to “do as little as you can to not loose strength”…well thats great but does that mean one set per body part, once a week???
Thib,
A lot of people talk about Tabatas or "modified “Tabatas,” but then when you consider the relative intensity of what is being doing, it doesn’t seem to resemble the original study, which if I recall had the intense portions at something like 170 percent VO2 max.
I was checking out a website for a gym in my area and the trainer had a video up of one of his “Tabata” sessions, and he had the two clients performing reverse lunges with row at the end (using bands) for 20 seconds, resting for 10 seconds, hitting a heavy bag for 20 seconds, resting, returning to the lunges with row, and so on for 8 total minutes.
My questions are (1) how close to that percentage of VO2 Max could you actually get with such a combination if going all out, and would this actually be able to mimic the true Tabata protocol and (2) approximately what percent of max HR or approximate range of max HR would that level of VO2 Max correspond to in most fairly well-conditioned folks?
[quote]Jack Slater wrote:
Thib,
A lot of people talk about Tabatas or "modified “Tabatas,” but then when you consider the relative intensity of what is being doing, it doesn’t seem to resemble the original study, which if I recall had the intense portions at something like 170 percent VO2 max.
I was checking out a website for a gym in my area and the trainer had a video up of one of his “Tabata” sessions, and he had the two clients performing reverse lunges with row at the end (using bands) for 20 seconds, resting for 10 seconds, hitting a heavy bag for 20 seconds, resting, returning to the lunges with row, and so on for 8 total minutes.
My questions are (1) how close to that percentage of VO2 Max could you actually get with such a combination if going all out, and would this actually be able to mimic the true Tabata protocol and (2) approximately what percent of max HR or approximate range of max HR would that level of VO2 Max correspond to in most fairly well-conditioned folks? [/quote]
If you want to:
a) bore me to death
b) go on my black list
c) make me commit suicide
d) all of the above
ask me questions about VO2 max and energy system stuff. In other words… when I saw “VO2 max” in your post, I stopped reading.
[quote]brandon76 wrote:
CT, nice, that sounds like good common sense… How about my first question:
In regards to your past prioritization of the Bi’s and Tri’s workouts, etc. you’ve stated just perform maintenance on the other body parts not being prioritized during the week. I’ve never really grasped this protocol. Meaning the volume and best rep ranges/ sets to just perform “maintenance”. I heard to “do as little as you can to not loose strength”…well thats great but does that mean one set per body part, once a week??? [/quote]
It depends on the individual and training schedule as well as training experience. Someone who normally hit each muscle group with 20 sets per week and someone who hits it with 5 sets per week will NOT have the same maintenance needs.
There is a reason why I didn’t answer your question at first (and I NEVER answer to those who are rude enough to repost a question); you just don’t give me enough info for me to answer you.
[quote]Jack Slater wrote:
Thib,
A lot of people talk about Tabatas or "modified “Tabatas,” but then when you consider the relative intensity of what is being doing, it doesn’t seem to resemble the original study, which if I recall had the intense portions at something like 170 percent VO2 max.
I was checking out a website for a gym in my area and the trainer had a video up of one of his “Tabata” sessions, and he had the two clients performing reverse lunges with row at the end (using bands) for 20 seconds, resting for 10 seconds, hitting a heavy bag for 20 seconds, resting, returning to the lunges with row, and so on for 8 total minutes.
My questions are (1) how close to that percentage of VO2 Max could you actually get with such a combination if going all out, and would this actually be able to mimic the true Tabata protocol and (2) approximately what percent of max HR or approximate range of max HR would that level of VO2 Max correspond to in most fairly well-conditioned folks? [/quote]
Not my area of specialty, but here’s some food for thought
The trainer’s basic concept behind his Tabata’s design is to involve as much muscle mass as possible. It’s a good idea, unfortunately is not implemented right… at all!
His choice of exercises, lunges and rows, is good when done separately, but combining them is the flaw in his thinking because above and beyond HR consideration, maximal fiber recruitment is what’s gonna drive up (or down, in this case) energy substrate mobilisation.
You can’t put as much weight on a decent row when in lunge position, much less if you’re moving at the same time, as when you’re positioned normally. Same goes for lunge when resistance is, at best, diagonal with a low pulley. Hence, much less fiber recruitment and substrate mobilisation, giving a lesser total “weight loss” benefit overall than true Tabata, German Body Comp or Gajda’s peripheral Heart Action, all systems which seem to have inspired the trainer in your video.
I haven’t seen that vid, but I can tell you that this sort of training is a lot more aerobic than it should to be called Tabata
Second question: you don’t take into account that use of the anaerobic (alactic and lactic) energy systems can produce energy output above and beyond the limitations of HR and VO2Max. Their activation, however, occur in two situations: when power is too high for aerobic only, and when power is maintained high for longer than aerobic can sustain by itself. (That’s not taking into account physiological reactions such as cell metabolism or occurance such as EPOC after activity, in case some physiology nerd is reading this). In plain English, you’ll be in the ballpark of 85-100% HR and over 100% VO2Max
Hope that helps
Thib,
I’m not sure how much experience you may have had or not had in terms of training hockey goalies as opposed to position players, but if you have worked with a few or have any thoughts on the following matter, I’d be grateful to hear them. When it comes to training a goalie versus other skaters, would there be significant differences in terms of what the programming would look like, or would the programs likely be quite similar? Aside from any individual structural balance issues, I am just curious about what things to look for when working with goalies versus other players.
CT, no rudeness meant to be implied on my part. Thanks for your comments. Next time I know.
[quote]Christian Thibaudeau wrote:
Jack Slater wrote:
Thib,
A lot of people talk about Tabatas or "modified “Tabatas,” but then when you consider the relative intensity of what is being doing, it doesn’t seem to resemble the original study, which if I recall had the intense portions at something like 170 percent VO2 max.
I was checking out a website for a gym in my area and the trainer had a video up of one of his “Tabata” sessions, and he had the two clients performing reverse lunges with row at the end (using bands) for 20 seconds, resting for 10 seconds, hitting a heavy bag for 20 seconds, resting, returning to the lunges with row, and so on for 8 total minutes.
My questions are (1) how close to that percentage of VO2 Max could you actually get with such a combination if going all out, and would this actually be able to mimic the true Tabata protocol and (2) approximately what percent of max HR or approximate range of max HR would that level of VO2 Max correspond to in most fairly well-conditioned folks?
If you want to:
a) bore me to death
b) go on my black list
c) make me commit suicide
d) all of the above
ask me questions about VO2 max and energy system stuff. In other words… when I saw “VO2 max” in your post, I stopped reading.
[/quote]
Duly noted. And I apologize for unintentionally getting you agitated, as that is not something I was attempting to do.
Thib, should the bar be over the toes when doing snatch/clean grip deadlifts, or is this the case only if I’m actually going to snatch/clean it ?
Thib,
Where does reactive work rank on the scale of CNS-intensive work compared to exercises where you’re starting from a dead stop? You’ve mentioned how exercises performed from a dead stop off of rack pins heavily stress the CNS because of the contraction required to overcome inertia. And you’ve also mentioned how the CNS can become “lazy” at recruiting certain MU’s if you are always relying on the stretch-shortening cycle. But I am assuming that reactive work still involves a significant effort from the CNS, which is why I was wondering how the two compare, roughly speaking, in terms of stress.