CT, I’m not sure if anyone has ever asked you about what changes, or improvements you would make to the original Beast Evolves approach. With the introduction of I-3G, Micro-PA, MAG-10, and Plazma I can certainly imagine that they would play significant roles in the plan.
I’m really curious about your view of this article series looking back, how you would alter it to fit your current training approach, or if you’d completely scrap it. I realize that this might be a bit of navel gazing, since this was so long ago, but that series was so significant here at T-Nation it’d be interesting to just hear your take at this point in your career.
Honestly I didn’t have 75% of the knowledge I have now. So modifying that approach is impossible as it is way too far away from my training philosophy now.
CT, I certainly understand. Any chance that you will write an article or put together a “tranformation/body composition” related article based on your current methodology?
On another note, I was pretty shocked to find out that Chris Janusz passed away. He seemed to know his stuff, and it really sounded like he helped you hone in on your dietary attack towards the end of your initial transformation.
[quote]itisfinished wrote:
CT, I certainly understand. Any chance that you will write an article or put together a “tranformation/body composition” related article based on your current methodology?
On another note, I was pretty shocked to find out that Chris Janusz passed away. He seemed to know his stuff, and it really sounded like he helped you hone in on your dietary attack towards the end of your initial transformation. [/quote]
I didn’t know that. Yeah, nutrition always was my nemesis. Probably because it never really interested me He helped me in some regards, but I wouldn’t use that style of dieting anymore.
As for a transformation article… honestly I don’t think so. I don’t like to revisit old subjects. But never say never.
CT, Overall, what would your approach to someone wanting to achieve body recomposition, or simply losing body fat to uncover existing muscle? I’ve been thinking about this, and I’ve listed a brief outline below just as an example of how I think the pieces might fit together.
Template:
Explosive Movement- Med. Ball throws, Olympic lift variation, jumps, etc.
Strength Movement- Ramp to a 1-5RM
-Density/Volume
1-2 Support Movements- pullup, GHR, lunge, etc.
Heavy Carries- KB, OH carry, sandbags, etc.
Training Week would be 3 press, 2 lower body, and 1-2 conditioning days (KB swings, prowler, carries, etc.).
Would this be in line with your current methods for fat-loss/muscle growth/maintenance? I’ve come around to the idea that nutrition is the primary component for getting lean, but I want to really hammer down my training approach for the next 3-4 months. Thanks for your help, I really appreciate it.
[quote]itisfinished wrote:
CT, Overall, what would your approach to someone wanting to achieve body recomposition, or simply losing body fat to uncover existing muscle? I’ve been thinking about this, and I’ve listed a brief outline below just as an example of how I think the pieces might fit together.
Template:
Explosive Movement- Med. Ball throws, Olympic lift variation, jumps, etc.
Strength Movement- Ramp to a 1-5RM
-Density/Volume
1-2 Support Movements- pullup, GHR, lunge, etc.
Heavy Carries- KB, OH carry, sandbags, etc.
Training Week would be 3 press, 2 lower body, and 1-2 conditioning days (KB swings, prowler, carries, etc.).
Would this be in line with your current methods for fat-loss/muscle growth/maintenance? I’ve come around to the idea that nutrition is the primary component for getting lean, but I want to really hammer down my training approach for the next 3-4 months. Thanks for your help, I really appreciate it.
[/quote]
Yeah, that sounds pretty much like what I’d do. One strategy that I “stole” from Dan John that seems to work well so far is doing a set of KB swing in-between every work set of strength work. I find 20 reps to work best for me.
I find heavy lifting to work best to preserve muscle when dieting down, but sets of 1-3 reps aren’t the best idea either. I’d stick to 3-5 straight sets of 4-6 reps for the strength movements.
CT, It’s interesting that you should mention the KB swing being added to the training routine. I’ve been toying with the idea of 100 swings per day, and even started the 10,000 swing program before realizing how brutal that actually is day in and day out. I also destroyed my right hand doing max. farmers walks the weekend before starting the program, and ended up seeking out a local KB coach to help me with my grip on the KB since it’s always felt “off”. This was one of the smartest things I’ve done in a LONG time, and now I know how to properly perform the KB swing and am not having the low back/hip issues or hand issues anymore.
I recently took some time off from training, and really amped up my conditioning work. I have just officially started back lifting heavy this past Monday. I was having trouble deciding what to do with my programming, and I think the outlined idea I listed above, with the addition of swings between strength sets is the right mix to jump start this process. I’m really shooting to be in my best physical condition, even surpassing my condition as an athlete. I’m not even shooting for a “number” at this point, and just a look. I am using I-3G, Micro-PA, PLAZMA, and MAG-10. I finally found full-time work, and will have no problem continuing on the protocol.
I bought a 24kg KB and have been using it for general conditioning sessions, which include sprints and abs work ala the abs shredder routines. I read the Micro-PA thread about your illness and current training approach, and I am wondering if you use the KB swing on deadlift or dead squat days, and if you have a particular size KB you use each session or if this varies depending on recovery, type of movement performed, etc?
He helped me in some regards, but I wouldn’t use that style of dieting anymore.