Questions About Training

Training
1021

[quote]Thy. wrote:

Thib, when training for acceleration, say 6x3@80%, I can take very little rest periods (even less than a minute), but won’t the speed be compromised by rest less than 1 minute ? As you said, it’s individual, but I’m asking about general guideline : how much does it take for CNS to recover from this type of set to perform at the highest speed again ? (theoretically)[/quote]

There is absolutely no right answer. Only you can find out how long you need to rest after this type of effort to be able to perform optimally again. Seriously, don’t any of you guys actually know HOW TO TRAIN? How to adapt a program to what you can do on THAT day… If you can’t do that, no program will ever help you achieve your goals.

[quote]Thy. wrote:
And a quick side question:

Recently you have recommended this for motor learning :

"Week 1: use 75% of your max for sets of 3 reps… do as many sets as you can in 20 minutes
Week 2: use 80% of your max for sets of 2 reps … do as many sets as you can in 20 minutes
Week 3: use 85% of your max for sets of 1 rep … do as many sets as you can in 15 minutes
Week 4: work up to a maximum lift "

Is this a better way to do motor learning than you previously recommended in “Beast Building” (80%x3; 85%x2; 90%x1) ?

[/quote]

Both will work… you don’t get it do you? Number are not important. What is on a sheet of paper is not important. The only important thing is the execution of the workout and its regulation.

As long as a weight is 70% or above AND that you are trying to accelerate the weight, it will work. This second method might be slightly better if you lack power whereas the first one is slightly better if you have power but lack strength.

1022

Thib,

In the spirit of the power snatch from hang/BW ratio, what types of numbers do you consider minimal thresholds to be considered an intermediate lifter and an advanced lifter, respectively? I realize the approximates won’t be spot on in every case, but I am just curious what types of numbers in most of the major lifts you’d consider as being indicative of those levels.

1023

[quote]Christian Thibaudeau wrote:
Thy. wrote:

Thib, when training for acceleration, say 6x3@80%, I can take very little rest periods (even less than a minute), but won’t the speed be compromised by rest less than 1 minute ? As you said, it’s individual, but I’m asking about general guideline : how much does it take for CNS to recover from this type of set to perform at the highest speed again ? (theoretically)

There is absolutely no right answer. Only you can find out how long you need to rest after this type of effort to be able to perform optimally again. Seriously, don’t any of you guys actually know HOW TO TRAIN? How to adapt a program to what you can do on THAT day… If you can’t do that, no program will ever help you achieve your goals.

Thy. wrote:
And a quick side question:

Recently you have recommended this for motor learning :

"Week 1: use 75% of your max for sets of 3 reps… do as many sets as you can in 20 minutes
Week 2: use 80% of your max for sets of 2 reps … do as many sets as you can in 20 minutes
Week 3: use 85% of your max for sets of 1 rep … do as many sets as you can in 15 minutes
Week 4: work up to a maximum lift "

Is this a better way to do motor learning than you previously recommended in “Beast Building” (80%x3; 85%x2; 90%x1) ?

Both will work… you don’t get it do you? Number are not important. What is on a sheet of paper is not important. The only important thing is the execution of the workout and its regulation.

As long as a weight is 70% or above AND that you are trying to accelerate the weight, it will work. This second method might be slightly better if you lack power whereas the first one is slightly better if you have power but lack strength.[/quote]

I don’t have the knowledge to regulate my workouts. The only way I can regulate it is to do MORE or do HEAVIER and work to my limit. I can’t know how one workout will influence the next. If I do 85%x1 will the stress be insufficient (or not as prominent, not as progress-prone) to make maximal progress ? Probably, I’d chose to go 85%x2 and have at least 20 sets in 20 minutes (I could probably do even more, I’m very efficient at such work).

Yes, I always try to apply maximal force to any weight. But I wouldn’t know whether it’s better to use 70% for speed or 85% for load. But my instinct will always tell me to use MORE.
I understand that “anything above 70% is enough if you lift fast”. But let’s say I use 70% too often and I would get to a PR 3 weeks later than if I used more weight and some different method.

I don’t understand how to “regulate”. If you go by how you feel that day, well I usually feel fine (I only have a few bad days in months), so what does that tell me ? Nothing. Let’s say I want to improve by pressing power, so I press 3 days a week. I might feel good or great on ALL of these days. I would think “I can do this one more heavy assistance movement, so I better do it because I feel great” and it turns out that I did too much work on all of these days in one week because I felt great. But then next week I see that I didn’t progress or even regressed. That’s why I need to have general guidelines, where to stop, what intensity not to exceed, what total volume not to exceed, etc.

I don’t know the theory and don’t have experience, so that’s why I’m asking.

1024

[quote]Thy. wrote:

I don’t have the knowledge to regulate my workouts. The only way I can regulate it is to do MORE or do HEAVIER and work to my limit. I can’t know how one workout will influence the next. If I do 85%x1 will the stress be insufficient (or not as prominent, not as progress-prone) to make maximal progress ? Probably, I’d chose to go 85%x2 and have at least 20 sets in 20 minutes (I could probably do even more, I’m very efficient at such work).

Yes, I always try to apply maximal force to any weight. But I wouldn’t know whether it’s better to use 70% for speed or 85% for load. But my instinct will always tell me to use MORE.
I understand that “anything above 70% is enough if you lift fast”. But let’s say I use 70% too often and I would get to a PR 3 weeks later than if I used more weight and some different method.

I don’t understand how to “regulate”. If you go by how you feel that day, well I usually feel fine (I only have a few bad days in months), so what does that tell me ? Nothing. Let’s say I want to improve by pressing power, so I press 3 days a week. I might feel good or great on ALL of these days. I would think “I can do this one more heavy assistance movement, so I better do it because I feel great” and it turns out that I did too much work on all of these days in one week because I felt great. But then next week I see that I didn’t progress or even regressed. That’s why I need to have general guidelines, where to stop, what intensity not to exceed, what total volume not to exceed, etc.

I don’t know the theory and don’t have experience, so that’s why I’m asking.
[/quote]

It’s not about how you ‘feel’ but rather about what your body can give you on that day.

You ask about using 70 or 85%… use both… and everything in between. You gradually add weight to the bar, starting at 70% and slowly work your way up until you can’t get 3 solid (no grinding, no technique breakdown) reps.

Here’s an email I sent to Nate Green because he was having a meltdown about how I plan sets, reps and weights…

Most people and coaches have individuals focus on the load instead of the execution of the rep, and they insist on respecting the guidelines as if it were dogma.

So someone with a 300lbs bench press might do:

1 x 3 @ 270lbs
1 x 3 @ 270lbs
1 x 3 @ 270lbs
1 x 3 @ 250lbs (hit a wall on that preceding set)
1 x 3 @ 240lbs
1 x 3 @ 230lbs

Whereas I would recommend:

1 x 3 @ 210lbs
1 x 3 @ 230lbs
1 x 3 @ 250lbs
1 x 3 @ 260lbs
1 x 3 @ 270lbs
1 x 3 @ 280lbs

By progressing this way IF you accelerate every single rep as much as you can you will reach higher top set.

People will point out that the ‘average load’ of the first workout is higher than the second one (255lbs vs. 250lbs) so it should have a better training effect. It doesn’t work that way! The first 3 sets of the second workout are super explosive… accelerating a weight that is 70% or more requires a huge force output. Maybe even higher than doing a max set!

In the first workout example, the ‘lighter’ sets are not explosive. You didn’t pick a lighter weight to accelerate it; fatigue forced you to decrease the weight. So in essence those last 3 sets are not optimally effective to build strength, recruit high threshold motor units or build muscle.

In the second workout example the ‘lighter’ sets have two benefits: they wake up the nervous system, potentiating those last heavy sets, they stimulate the fast-twitch fibers better than ‘force/fatigued’ lighter sets.

Then, with that workout, if that 280lbs x 3 was solid, I might actually recommend doing another heavier set of 3. This is autoregulation. By the same token if on that 5th set I can only get 2 reps, I stop the exercise.

IT’S NOT ABOUT FOLLOWING DIRECTION ON THE SHEET OF PAPER. The actual written words wont build muscle. Read an article 20 times, you will not get bigger! The whole purpose of a workout is creating a physiological stimulus. The number of sets, reps and exercises you do are only tools used to reach that physiological stimulus.

Since your actual physiological state will vary from day to day (even throughout a day) there is no way to be able to come up with a precise program that will always lead to an optimal stimulation… a program serves as a guideline. The adjustments you make during the workout will determine whether you reach that physiological stimulation or not; or if you overshoot it and overstress your body.

1025

[quote]Christian Thibaudeau wrote:
Thy. wrote:

I don’t have the knowledge to regulate my workouts. The only way I can regulate it is to do MORE or do HEAVIER and work to my limit. I can’t know how one workout will influence the next. If I do 85%x1 will the stress be insufficient (or not as prominent, not as progress-prone) to make maximal progress ? Probably, I’d chose to go 85%x2 and have at least 20 sets in 20 minutes (I could probably do even more, I’m very efficient at such work).

Yes, I always try to apply maximal force to any weight. But I wouldn’t know whether it’s better to use 70% for speed or 85% for load. But my instinct will always tell me to use MORE.
I understand that “anything above 70% is enough if you lift fast”. But let’s say I use 70% too often and I would get to a PR 3 weeks later than if I used more weight and some different method.

I don’t understand how to “regulate”. If you go by how you feel that day, well I usually feel fine (I only have a few bad days in months), so what does that tell me ? Nothing. Let’s say I want to improve by pressing power, so I press 3 days a week. I might feel good or great on ALL of these days. I would think “I can do this one more heavy assistance movement, so I better do it because I feel great” and it turns out that I did too much work on all of these days in one week because I felt great. But then next week I see that I didn’t progress or even regressed. That’s why I need to have general guidelines, where to stop, what intensity not to exceed, what total volume not to exceed, etc.

I don’t know the theory and don’t have experience, so that’s why I’m asking.

It’s not about how you ‘feel’ but rather about what your body can give you on that day.

You ask about using 70 or 85%… use both… and everything in between. You gradually add weight to the bar, starting at 70% and slowly work your way up until you can’t get 3 solid (no grinding, no technique breakdown) reps.

Here’s an email I sent to Nate Green because he was having a meltdown about how I plan sets, reps and weights…

Most people and coaches have individuals focus on the load instead of the execution of the rep, and they insist on respecting the guidelines as if it were dogma.

So someone with a 300lbs bench press might do:

1 x 3 @ 270lbs
1 x 3 @ 270lbs
1 x 3 @ 270lbs
1 x 3 @ 250lbs (hit a wall on that preceding set)
1 x 3 @ 240lbs
1 x 3 @ 230lbs

Whereas I would recommend:

1 x 3 @ 210lbs
1 x 3 @ 230lbs
1 x 3 @ 250lbs
1 x 3 @ 260lbs
1 x 3 @ 270lbs
1 x 3 @ 280lbs

By progressing this way IF you accelerate every single rep as much as you can you will reach higher top set.

People will point out that the ‘average load’ of the first workout is higher than the second one (255lbs vs. 250lbs) so it should have a better training effect. It doesn’t work that way! The first 3 sets of the second workout are super explosive… accelerating a weight that is 70% or more requires a huge force output. Maybe even higher than doing a max set!

In the first workout example, the ‘lighter’ sets are not explosive. You didn’t pick a lighter weight to accelerate it; fatigue forced you to decrease the weight. So in essence those last 3 sets are not optimally effective to build strength, recruit high threshold motor units or build muscle.

In the second workout example the ‘lighter’ sets have two benefits: they wake up the nervous system, potentiating those last heavy sets, they stimulate the fast-twitch fibers better than ‘force/fatigued’ lighter sets.

Then, with that workout, if that 280lbs x 3 was solid, I might actually recommend doing another heavier set of 3. This is autoregulation. By the same token if on that 5th set I can only get 2 reps, I stop the exercise.

IT’S NOT ABOUT FOLLOWING DIRECTION ON THE SHEET OF PAPER. The actual written words wont build muscle. Read an article 20 times, you will not get bigger! The whole purpose of a workout is creating a physiological stimulus. The number of sets, reps and exercises you do are only tools used to reach that physiological stimulus.

Since your actual physiological state will vary from day to day (even throughout a day) there is no way to be able to come up with a precise program that will always lead to an optimal stimulation… a program serves as a guideline. The adjustments you make during the workout will determine whether you reach that physiological stimulation or not; or if you overshoot it and overstress your body.
[/quote]

All of this is great but how do you autoregulate when you use the higher reps range and don’t ramp.

1026

More on ramping up the weight…

  • Remember that the info mentioned here will ONLY work if you attempt to lift the weight as fast/hard as you can.

For everyone of these examples we will assume that the athlete can do 300lbs x 3 reps

  1. Normal Spectrum Loading (to use in most cases, to maximize force development)
    Set 1 (feel set/practice set) 135lbs x 1 rep
    Set 2 (feel set/practice set) 185lbs x 1 rep
    Set 3 (feel set/pratice set) 225lbs x 1 rep
    Set 4 (work set 1) 235lbs x 3
    Set 5 (work set 2) 255lbs x 3
    Set 6 (work set 3) 275lbs x 3
    Set 7 (work set 4) 290lbs x 3
    Set 8 (work set 5) 300lbs x 3
  • If after the 5th work set (300 x 3) the individual can do more weight for 3 reps, add one set.
  1. Low-end spectrum (to use by someone who is not explosive or by a guy who always used slow contractions)
    Set 1 (feel set/practice set) 135lbs x 1 rep
    Set 2 (feel set/practice set) 185lbs x 1 rep
    Set 3 (feel set/pratice set) 225lbs x 1 rep
    Set 4 (work set 1) 235lbs x 3
    Set 5 (work set 2) 245lbs x 3
    Set 6 (work set 3) 255lbs x 3
    Set 7 (work set 4) 280lbs x 3
    Set 8 (work set 5) 300lbs x 3
  • If after the 5th set you can do more weight for 3 reps, add a set
  1. High-end spectrum (to use by guys who are super explosive already)
    Set 1 (feel set/practice set) 135lbs x 1 rep
    Set 2 (feel set/practice set) 185lbs x 1 rep
    Set 3 (feel set/pratice set) 225lbs x 1 rep
    Set 4 (work set 1) 245lbs x 3
    Set 5 (work set 2) 270lbs x 3
    Set 6 (work set 3) 290lbs x 3
    Set 7 (work set 4) 295lbs x 3
    Set 8 (work set 5) 300lbs x 3
  • If after the 5th set you can do more weight for 3 reps, add a set.

NOTES

  • Even feel sets/practice sets are done with as much speed as possible
  • Don’t add a set if you are not sure that you can do more weight. Do not add a second set with your last weight… for example after the 5th set (300 x 3) if you can’t do more weight for 3 reps, don’t do another set.
1027

[quote]joebassin wrote:

All of this is great but how do you autoregulate when you use the higher reps range and don’t ramp.
[/quote]

Honestly I rarely use that method (straight sets with high reps) I really believe that it is a vastly inferior method.

In theory you can add sets as long as you can complete the number of reps you are supposed to do. If you are supposed to do 8 reps, but can only get 6 or 7 on one set, the exercise is over.

1028

[quote]Christian Thibaudeau wrote:
joebassin wrote:

All of this is great but how do you autoregulate when you use the higher reps range and don’t ramp.

Honestly I rarely use that method (straight sets with high reps) I really believe that it is a vastly inferior method.

In theory you can add sets as long as you can complete the number of reps you are supposed to do. If you are supposed to do 8 reps, but can only get 6 or 7 on one set, the exercise is over.[/quote]

So you would still ramp with high reps even if the goal is cumulative fatigue. You wrote about the 3 way to build muscle :
Method #1: Heavy Lifting
Method #2: Constant Tension
Method #3: Volume/Cumulative Fatigue Training

I was thinking that you use ramping only for method #1. You would use a ramp for all of them??

1029

[quote]joebassin wrote:
Christian Thibaudeau wrote:
joebassin wrote:

All of this is great but how do you autoregulate when you use the higher reps range and don’t ramp.

Honestly I rarely use that method (straight sets with high reps) I really believe that it is a vastly inferior method.

In theory you can add sets as long as you can complete the number of reps you are supposed to do. If you are supposed to do 8 reps, but can only get 6 or 7 on one set, the exercise is over.

So you would still ramp with high reps even if the goal is cumulative fatigue. You wrote about the 3 way to build muscle :
Method #1: Heavy Lifting
Method #2: Constant Tension
Method #3: Volume/Cumulative Fatigue Training

I was thinking that you use ramping only for method #1. You would use a ramp for all of them??

[/quote]

To be honest, I rarely use method no.2. It worked, but it had more downsides then ups.

As for method 3, I approach things from a different perspective: I don’t focus on doing high reps, I keep reps low but perform a higher total workload with short rest intervals.

The only time I now use higher reps is at the end of a muscle group, I’ll do one max reps set with around 80-85% on that last exercise.

1030

[quote]Christian Thibaudeau wrote:
joebassin wrote:
Christian Thibaudeau wrote:
joebassin wrote:

All of this is great but how do you autoregulate when you use the higher reps range and don’t ramp.

Honestly I rarely use that method (straight sets with high reps) I really believe that it is a vastly inferior method.

In theory you can add sets as long as you can complete the number of reps you are supposed to do. If you are supposed to do 8 reps, but can only get 6 or 7 on one set, the exercise is over.

So you would still ramp with high reps even if the goal is cumulative fatigue. You wrote about the 3 way to build muscle :
Method #1: Heavy Lifting
Method #2: Constant Tension
Method #3: Volume/Cumulative Fatigue Training

I was thinking that you use ramping only for method #1. You would use a ramp for all of them??

To be honest, I rarely use method no.2. It worked, but it had more downsides then ups.

As for method 3, I approach things from a different perspective: I don’t focus on doing high reps, I keep reps low but perform a higher total workload with short rest intervals.

The only time I now use higher reps is at the end of a muscle group, I’ll do one max reps set with around 80-85% on that last exercise.
[/quote]

higher total workload with short rest intervals. Would this be like heavy lifting but with more sets in the ramp i.e smaller weight jump and of couse you stop when you can’t add more weight for prescribe rep number. Also how do you perform super set (in HSS for example) or may be you don’t use that much either .

1031

[quote]joebassin wrote:
Christian Thibaudeau wrote:
joebassin wrote:
Christian Thibaudeau wrote:
joebassin wrote:

All of this is great but how do you autoregulate when you use the higher reps range and don’t ramp.

Honestly I rarely use that method (straight sets with high reps) I really believe that it is a vastly inferior method.

In theory you can add sets as long as you can complete the number of reps you are supposed to do. If you are supposed to do 8 reps, but can only get 6 or 7 on one set, the exercise is over.

So you would still ramp with high reps even if the goal is cumulative fatigue. You wrote about the 3 way to build muscle :
Method #1: Heavy Lifting
Method #2: Constant Tension
Method #3: Volume/Cumulative Fatigue Training

I was thinking that you use ramping only for method #1. You would use a ramp for all of them??

To be honest, I rarely use method no.2. It worked, but it had more downsides then ups.

As for method 3, I approach things from a different perspective: I don’t focus on doing high reps, I keep reps low but perform a higher total workload with short rest intervals.

The only time I now use higher reps is at the end of a muscle group, I’ll do one max reps set with around 80-85% on that last exercise.

higher total workload with short rest intervals. Would this be like heavy lifting but with more sets in the ramp i.e smaller weight jump and of couse you stop when you can’t add more weight for prescribe rep number. Also how do you perform super set (in HSS for example) or may be you don’t use that much either .
[/quote]

It would be something like this:

A1. Bench press
8 x 3 @ 70-85%

A2. Barbell row
8 x 3 @ 70-85%

A3. Incline DB press
8 x 3 @ 70-85%

A4. Chin-ups
8 x 3 @ 70-85% (or bodyweight)

Do this as a circuit, resting as little as possible. You can gradually add weight to the bar, as long as you can dominate the weight.

1032

[quote]joebassin wrote:
Also how do you perform super set (in HSS for example) or may be you don’t use that much either .
[/quote]

I perform contrasts one explosive exercise + one regular lifting movement for a muscle group.

E.g.

Jump squat
6 x 3 @ 20%

Front squat
6 x 3 @ 70-90% (ramping)

With no rest between the first and second exercise.

I will also do antagonist pairings. For example one back exercise, very little rest, one chest exercise.

But I rarely use true ‘bodybuilding’ supersets anymore.

1033

[quote]Christian Thibaudeau wrote:
joebassin wrote:
Christian Thibaudeau wrote:
joebassin wrote:
Christian Thibaudeau wrote:
joebassin wrote:

All of this is great but how do you autoregulate when you use the higher reps range and don’t ramp.

Honestly I rarely use that method (straight sets with high reps) I really believe that it is a vastly inferior method.

In theory you can add sets as long as you can complete the number of reps you are supposed to do. If you are supposed to do 8 reps, but can only get 6 or 7 on one set, the exercise is over.

So you would still ramp with high reps even if the goal is cumulative fatigue. You wrote about the 3 way to build muscle :
Method #1: Heavy Lifting
Method #2: Constant Tension
Method #3: Volume/Cumulative Fatigue Training

I was thinking that you use ramping only for method #1. You would use a ramp for all of them??

To be honest, I rarely use method no.2. It worked, but it had more downsides then ups.

As for method 3, I approach things from a different perspective: I don’t focus on doing high reps, I keep reps low but perform a higher total workload with short rest intervals.

The only time I now use higher reps is at the end of a muscle group, I’ll do one max reps set with around 80-85% on that last exercise.

higher total workload with short rest intervals. Would this be like heavy lifting but with more sets in the ramp i.e smaller weight jump and of couse you stop when you can’t add more weight for prescribe rep number. Also how do you perform super set (in HSS for example) or may be you don’t use that much either .

It would be something like this:

A1. Bench press
8 x 3 @ 70-85%

A2. Barbell row
8 x 3 @ 70-85%

A3. Incline DB press
8 x 3 @ 70-85%

A4. Chin-ups
8 x 3 @ 70-85% (or bodyweight)

Do this as a circuit, resting as little as possible. You can gradually add weight to the bar, as long as you can dominate the weight.[/quote]

I guess this is also a good way to train your capacity to maintain strenght level for long period of time.

1034

[quote]Christian Thibaudeau wrote:
joebassin wrote:
Also how do you perform super set (in HSS for example) or may be you don’t use that much either .

I perform contrasts one explosive exercise + one regular lifting movement for a muscle group.

E.g.

Jump squat
6 x 3 @ 20%

Front squat
6 x 3 @ 70-90% (ramping)

With no rest between the first and second exercise.

I will also do antagonist pairings. For example one back exercise, very little rest, one chest exercise.

But I rarely use true ‘bodybuilding’ supersets anymore.
[/quote]

All I can say is that your methods seem to have evolve a lot since you start writing on T-Nation. Well thank you for all these great info.

1035

Thank you for all the great writings, Thib. Your interesting philosophies and all the knowledgeable answers always inspire me to lift and find better ways to achieve my goals.

1036

Coach,

Your strategies for training the nervous system have been an eye-opener for me, and I plan to incorporate some of it soon. I am wondering if you use the same approach when it comes to training smaller muscles such as biceps. Would you, as an example, perform 2 sets of 3 reps on a preacher curl, followed by 5X5 on a barbell curl and a max capacity set? I could be way off, just trying to plan a workout for myself.

One additional question: Would it be too stressful on the CNS to go through this process twice in one session? ex: chest and biceps, back and triceps etc

Thank you for your time.

1037

[quote]joebassin wrote:
Christian Thibaudeau wrote:
joebassin wrote:
Also how do you perform super set (in HSS for example) or may be you don’t use that much either .

I perform contrasts one explosive exercise + one regular lifting movement for a muscle group.

E.g.

Jump squat
6 x 3 @ 20%

Front squat
6 x 3 @ 70-90% (ramping)

With no rest between the first and second exercise.

I will also do antagonist pairings. For example one back exercise, very little rest, one chest exercise.

But I rarely use true ‘bodybuilding’ supersets anymore.

All I can say is that your methods seem to have evolve a lot since you start writing on T-Nation. Well thank you for all these great info. [/quote]

Actually it really hasn’t. In the past I actually wrote some articles to please people Now I have the confidence and support to only write about what i really believe in, even if most of the time it goes against the grain.

1038

Thib, concerning Olympic lifting…

  1. What is the type of belt used in Olympic lifting? I have a thicker powerlifting type from Elitefts. And which lifts would the belt primarily be used for?

  2. Do you have any comments/updates about the Olympic lifting routine in your Black Book? I consider myself an intermediate Olympic lifter (technique-wise, at least) and will probably start again by your book’s program, since it has been about 7 months since I last competed.

  3. Do you know of any good online Olympic lifting resources, such as beginner/intermediate templates, how to design your own program, etc? I’ve pulled a couple things off Google but nothing substantial.

Thanks a lot.

1039

CT,

would you ever consider writing a followup program for Get Jacked Fast?

1040

Thib can you explain what you meant by Bulgarian “hip dominant” and Soviet “quad/calves dominant” olympic lifting style ?