Assuming that my numbers are:
-190kg squat
-140 bench
-260 deadlift
at 16 yo and 83kg i’ve trouble thinking that I could have been doing more…
I know you’re right but as you say you know how I feel…
Your deadlift is good, but I find the deadlift to be highly genetic (body leverage plays a huge role). Your bench and squats are okay. I’ve worked with high school football players who could do a lot more at the same age (16-18). So while they are good numbers for a young guy, I don’t think they are good enough for you to think that it would have been impossible to do more. I’ve seen plenty of 16-17 years old bench pressing 160-170kg or more. Anyway, that is not the point.
You are lucky to be 16. At that age you can get away with excessive training.
When I was 19 and training for Olympic lifting I would travel 90 minutes, train 2 hours in the morning, have lunch, train 2 hours in the afternoon, drive back home 90 minutes. I would do this 6 days a week (thank God, gas prices were lower).
It works when you are young in that your body can handle it because its hormonal and immune systems are optimal.
But as you will grow older you wont be able to sustain that. You wont progress and you might get injured.
HERE IS THE PROBLEM. If you take the habit of having 7-10 sessions per week for years. Eventually your body will become resistant to training. The more often you train, the faster your body becomes desensitized to training. So when you reach an age where your body can’t recover from that much training stress you will be forced to reduce your training BUT your body is now non responsive to training. You will be in a situation where you need to reduce your training if you are to “survive” BUT if you reduce your training you wont progress.
That is what happened to me those past 2 years. Fo years I would train 6-7 days a week, often twice a day. Two years ago my body started to rebel. I couldn’t recover, I would get nagging injuries, my nervous system would always crash. I would lose strength.
I reduced my training but my body was so used to the amount of work that now I needed the amount of work just to maintain, so I started to lose strength. It took me 2 years to regular my body and be in a situation where I can progress rapidly again.
I know that at 16 your mindset is “f**k this I’ll do what I want today and if I have a problem in 20 years i’ll deal with that”. That was my mindset. But I would give anything to be able to go back in time and make different decisions.
Listen, do not take this the wrong way. I do not want to discuss this subject any further. You obviously made up your mind. In your mind you are doing the right thing. So do what you want. You can ask me questions about exercises, training methods, etc. but please do not talk about this subject anymore, it’s too frustrating for me,
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With regards to the Loading Parameters for Loaded Carries/Sled/Prowler your recommendations on distances is that per set or distance to be divided up ?
for example , Hypertrophy ideal distance is 60m, is it 60m per set or 60m divided by 3-5 sets ?
and what is the category of Resistance mean on the table ?
FYI having the information laid out like it is on the table is so incredibly helpful. would like to say thank you on behalf of everyone
It’s per set. Basically see 10m as one rep. So a 50m is kinda like doing a set of 5 reps on a lift.
Resistance means muscle endurance. Producing a fairly high amount of force for 50-70 seconds
Your getting free advice from the best trainer in the world. Listening wouldn’t be a half bad idea. Other trainers get a little success and their methods or thinking patterns become fixed but with CT you get (Layer method, low rep hypoxia circuits, olympic lifting programs, strongman programs, etc…) CT is the only trainer I have read that keeps himself humble by trying and learning himself.
Your text really touch me…
I can understand that it’s frustrating but in the beginning I was simply asking a training question… However! I’m really sorry about making you feel this…
I think i would cycle my frequency to keep the stimulus good and act by “blitz period” until I arrived to applicate…
Plus when I would have 20/30 etc… my recovery will be easier because of other things.
CT, i just really want to show you all the recognizing i’ve for you, I REALLY appreciate the fact that you take the time , despite my thought and you experience to help me, I could never too much thank you for this!
Please! Do not think that I need lesson… Even if i’m 16 , I know what’s going on, i do NEVER want to cause any bad thing to CT!
Does excessive CNS intensive work have similar effects as glycogen depletion (and its bad effects on mtor)
For instance, if you start each workout with a ring “routine” (pullup, ice cream maker into lever, into invertedhang into back lever)
Total “reps” or TUT might be only a few seconds but it is a “whole body” tension move on rings .
Simlarly, if you do a lot of “jumps” to prime CNS, then do some wall throws and hand stand walks. Again low reps/volume, not much glycogen depletion but does this negatively impact mtor/hypertrophy from following workout?
Excessive CNS work can have some negative effect but none related to inhibiting mTor
Would that mean they won’t interfere with hypertrophy? Or does the negative effect from CNS imapct indirectly? What are these indirect effects anyways and can they be mitigated?
Any excessive work can interfere with hypertrophy. There are a lot of factors involved in not only stimulating hypertrophy but also in setting up the stage for the body to be able to have a maximum positive adaptation.
mTor activation is one part of the puzzle. Just because something doesn’t have a negative impact on mTor doesn’t mean that they can’t have a negative impact on hypertrophy.
And something that is good for hypertrophy can become bad if done in excess.
Will doing a small amount of ring work interfere with the realization of hypertrophy? Probably not. But it could tip the scale toward stagnation if done in excess.
BTW I’m tired of ring questions. It’s not a tool that I use. I used it for 6 months in my 20+ years of training. It was fun because it was novel at first but I have not used them since, used it with anybody or will use it again. I am thus not interested in discussing them.
As I mentioned in a previous post, I do not want to discus stuff that I do not use extensively myself or with clients, otherwise it is just theoretical chit chat that could actually do more harm than good.
Just to say: I’ve added a bunch of muscle snatches and overhead carries to my workout and it’s my new favourite exercise. Also, you get some looks from the yoga chicks at the far end of the gym when you stick the bar over your head and walk over to them:-)
Nothing better than training for the right reasons 
Here is my favorite carry to build a core of steel.
Zercher carries with hanging KBs!
Good video coach. I would also recommend KBs and bands on the trap bar during farmer’s walks, especially going around cones. Seems to generate huge torque on the mid-section.
Coach I come here today after a long period of reflection and I can tell that I understood the important aspect of recovery it’s why I would train 4 days a week now and if I decide to do more ( not frequently ) it would be plan as a blitz of 2-3 weeks MAXIMUM.
I really appreciate all the time you gave to me and want to let you know that I hear and take in practice your advice!
Thank you one more time!
3 weeks might be a bit too long and might in fact bring you back to your old habits.
Take notice of this, what I want is really hearing my body if i feel worn down about 2 weeks it’s already too much for me!
I plan to just go when on vacation ( dedicate my day to lifting ) as intensification block for example!
One of my favorite workout finishers is doing a brisk pace on stair climber with a weighted vest for 60-90 seconds, then immediately doing 75yd farmers walks. Rest 60-90 seconds and repeat a couple more times. Brutal and, as a fire fighter that has to climb flights of stairs with heavy loads, it really helped increase my work capacity
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