Questions About Training

Training
101

[quote]Perpalicious wrote:
Sup CT?

I finally made an account because I have reached the brink of pure confusion on an upper/lower split you recommended in a specific article. I researched all over the forums on upper/lower splits, yet I cannot find one similar to what you suggested in “Training Split Round Table, Part II.” To refresh your memory, this is the split:

DAY 1 (Monday): Legs, quad dominant/calves

DAY 2 (Tuesday): Upper body pull

DAY 3 (Thursday): Legs, hips/hams dominant

DAY 4 (Friday): Upper body push

While I like the upper/lower split in “Training Strategy Handbook,” it just seems that everyone uses that template in a heavy/light fashion (i.e. Upper heavy, Upper light, etc). Anyways, my main question is how many exercises per day? For example, at the moment, I have Dumbbell RDLs, Lateral Lunges, Pull-Throughs, and Leg Press (feet as high as possible on pad) for Ham/Hip day. Too little exercises? Too Redundant? [/quote]

The number of exercises is not as important as the total training volume. I’ve had sessions where only one exercise was used but 14-16 sets of that one exercise were performed while I also had sessions where 10 exercises were used for 1-2 sets each.

It all depends on what you are trying to accomplish.

In general I like to use 2 to 5 exercises per session for a total of 12 to 16 sets. This is if only one main muscle is being trained, in the case of the upper body the number of sets would be from 16 to 20 total.

For example…

2 exercises, 6-8 sets of each
3 exercises, 4-5 sets of each
4 exercises, 3-4 sets of each
5 exercises, 2-3 sets of each

My recommendation is to select only the exercise that you feel will give you the best results. If you can only find 3 very effective exercise for a muscle group/goal then select 3 movements, do not add a 4th ineffective one just ‘to get four exercises down’.

Then adjust the number of sets according to the number of exercises.

102

[quote]scotthenry525 wrote:
Hi Thibs,

Would this be an acceptable/effective Mechancial Drop set? And would it work more the hamstrings or the quads?
a1 - leg press feet high on the pad (toes probably off the pad)
a2- leg press feet close together on pad
a3 - leg press feet wide apart on the pad?

Thanks

Scott[/quote]

Yes it would. It wouldn’t be either hams or quads dominant. The first portion puts a bit more stress on the hams, second shifts towards the quads, third towards the glutes.

103

[quote]Mondy wrote:
Thibs,

Is there any benefits to the “gut punching” ab training that is prevalent on youtube?[/quote]

Unless you are training specifically for fighting, and that you must develop the reactive capacity of your abdomen to absorb external force, this is a worthless exercise.

[quote]Mondy wrote:
What are your thoughts on ab flexion exercises? Is it worth the flexion and stress that it imposes on the spine? [/quote]

If doing trunk flexion exercises puts too much stress on your body there is something seriously wrong with your body!

104

Thibs,

Thanks for the response.

105

Coach ,

    I have been using your superhero program. I was wondering how much rest should i use between exercises?

Also would u change anything with the program knowing what u know now.

Thanks

106

Thib,

Will the new program be centered around specialization? You’ve recently stated that you think this is the best/fastest way for experienced guys to train and I too have used this approach for a few years now. I got if from Anthony Ditillo and Marty Gallagher.

I was wondering if the program that will be released will be a standard program with equal emphasis on the body as a whole or if it will be centered around specialization cycles?

BTW, do you know when we can expect the training portion to be released?

best,
DH

107

Thibs, would appreciate any help on this…sprained my ankle yesterday a few hours after completing Week 8-monday (squats/calf raises)of your Get Jacked program. I was down 15lbs after 7 weeks and strength was up quite a bit too! Now I am pissed off because this is going to screw up any lower body days and my cardio altogether, even push press as well of the top of my head.

X-rays showed no breaks, but it is sprained and I am off to physio right now to see the severity of the injury. The doctor who did the x-ray said it could take 4-6 weeks to heal. So…trying to make due…

Any recommendations for any other type of cardio I may be able to do? (bike is all I can think of, and even that I am unsure?)

Any advice for lower body days even though I know there is no replacement even close to the program.( Should I just do a bunch of leg extensions and leg curls?)

Thanks Thib, any advice would be great… this sucks!!!

108

CT,

There were a few quick training questions I wanted to ask your advice about.

First, when using the conventional or sumo deadlift, do you see any drawbacks in approaching any and all multiple rep sets (2 or more reps) in a rest-pause type fashion where you briefly reset between each rep until all reps are completed?

Secondly, I recall some time ago you mentioning that the Jim Schmitz Oly Lifting DVD showed an “old style” of the lifts. Are there any resources out there that you’d recommend that show the newer style?

109

Hey Thib!

You recently gave me a advice to try the following movements for developing my mid-delts because i lack them so much compared to front and rear delt.

Thib’s press
Unwinding press
Leaning away lateral

could you help me how to insert it on a arms & shoulders day…

i’m gonna try

A1 onearm ZottCurls 5x 4-6 41X0
A2 Onearm standing dumbbell press 5x 4-6 40X0
B1 Incline Dumbbell Curls 4x 7-9 40X0
B2 Dips 4x 7-9 32X0

maybe only two out of those shoulder movements, like thibs and leaning away laterals, … or all together in a giant set?

thanks

110

[quote]DH wrote:
Thib,

Will the new program be centered around specialization?[/quote]

Yep… that’s all I’m gonna say about it. :slight_smile:

[quote]DH wrote:
BTW, do you know when we can expect the training portion to be released?

best,
DH
[/quote]

Around the 3rd week of July would be my guess.

111

Hey Coach.

I would like your insight on this matter if you do not mind. I guess i completely tore my scapholunate ligament, the ligament that holds two bones together. It also showed that the bones in my wrist were collapsed. I have to have a hand specialist look at it and them I’m going to have surgery followed by getting a cast on. He thinks it would take roughly 3 months after the surgery to heal completely. I was wondering what you think I should be doing training wise in the meantime?

Should i be training the other arm or will that just lead to major strength and muscle imbalance that will be hard to even out when I can lift with that arm again? Also what kind of lowerbody movements would u suggest since i would have a cast on? I am a strength/power athlete and would like to maintain it the best I can in this circumstance. Thank you very much for all your help. I really appreciate it.

112

I have a question: Do you believe in “waking” up the CNS before working out? Basically, exciting it. I haven’t implemented the mobility workout from Magnificent Mobility yet, but is that a way to excite the CNS?

113

[quote]Perpalicious wrote:
I have a question: Do you believe in “waking” up the CNS before working out? Basically, exciting it. I haven’t implemented the mobility workout from Magnificent Mobility yet, but is that a way to excite the CNS? [/quote]

Yes I do firmly believe in activating the CNS. But I’m no fond of mobility work to accomplish that goal.

114

Thibs,

How low should a person go for goodmornings if their goal is to improve the start of the deadlift?

115

[quote]Mondy wrote:
Thibs,

How low should a person go for goodmornings if their goal is to improve the start of the deadlift?[/quote]

Down so that the torso angle is slighly lower than at the start of a deadlift.

BTW, the two best exercises to build the start of the deadlift are deadlifts standing on a podium (two pairs of 45lbs plates will do) and snatch-grip deadlift.

116

Right now my lower body program is

Day 1: Week 1/2/3/4
DL on 4inch platform 4x4/4x3/4x4/2x2
Cable Goodmornings 3x5
Single leg squat 2x10
Ab roller 3x8/2x8/3x8/2x8

Day 5:
Zercher Squats 4x4/4x3/4x4/2x2
Cable Goodmornings 3x5
Reverse lunge 3x6
Reverse crunch 3x12

Should I change the zercher squat to a snatch grip deadlift? Or would that be way too stressful on the lower back?

117

Thanks a lot for answering all my questions with such speed and diligence.

One last question, though: Have you ever worked with Georges St. Pierre? haha

118

[quote]Christian Thibaudeau wrote:

Around the 3rd week of July would be my guess.[/quote]

In lieu of the likely possibility that we have 6-8 weeks until this new program comes out (and it coming up on the 8th week that I’ve been doing Beast Building Phase III) I was looking at doing the program you outlined in “I’ll be Damned it Works”.

As part of the Strength-Stability portion of that routine, you didn’t identify the amount of reps that should be performed with the recommended exercises (or I missed them…). Could you please give me an idea of how may reps I should be looking to perform for the:

Blast strap push ups;
Blast stap chin ups; and
Stiff lunges.

Many thanks,

Greg

119

[quote]Perpalicious wrote:
Thanks a lot for answering all my questions with such speed and diligence.

One last question, though: Have you ever worked with Georges St. Pierre? haha[/quote]

If by worked you mean had a few beers and some nice meals at the Cheesecake Factory in Vegas, then yes.

But I never trained him. Although the funny thing is that I actually trained his coach for a year.

120

[quote]Mondy wrote:
Right now my lower body program is

Day 1: Week 1/2/3/4
DL on 4inch platform 4x4/4x3/4x4/2x2
Cable Goodmornings 3x5
Single leg squat 2x10
Ab roller 3x8/2x8/3x8/2x8

Day 5:
Zercher Squats 4x4/4x3/4x4/2x2
Cable Goodmornings 3x5
Reverse lunge 3x6
Reverse crunch 3x12

Should I change the zercher squat to a snatch grip deadlift? Or would that be way too stressful on the lower back?[/quote]

The snatch-grip dead is actually easier on the lower back than a proper Zercher.

If working on the dead twice a week, I would do one day for top end strength and one for bottom end strength.

Here is the deadlift workout of one of my client who increased his deadlift by 100lbs and power clean by 50lbs over a relatively short period of time

DAY 1 - TOP END STRENGTH
A1. Partial deadlifts in the power rack (pin pulls), in week one you start the bar just above the knees and every 3 weeks you lower the starting position
Work up to a 3RM then work up to a 1RM

A2. Power clean from high hang (mid-thigh)
3-5 reps

B1. Functional isometric top half deadlift (from just above the knees)
4 x 9 seconds

B2. Power clean from high hang
4 x 1-3 reps

C1. Depth jumps
3 x 10

C2. Leg extension
3 x 6-8

DAY 3 - LOW END STRENGTH
A1. Trap bar deadlift standing on a platform
Work up to a 5RM

A2. Power clean from blocks (1’’ above knees)
5 reps

B1. Snatch-grip deadlift
Work up to a 3RM

B2. Power clean from blocks
3 reps

C1. Eccentric-only deadlift
Work up to the heaviest weight you can lower to the ground under control

C2. Power clean from blocks
1 rep

D. Goodmorning 5 x 5

E. Tire flips
3 x 15

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