Hello Christian:
Since may 7 I’ve been recovering from a severe case of Salmonellosis, and now the time is shortening for stepping in the gym again. What are some guidelines you can give for someone who is getting back in shape (I lost 8kg).
Looks like Thibs is on a hiatus. If not, maybe he or someone else can answer this. Sorry if I missed it, but on the complexes should you ramp on every set or use the same weight through out?
@BBriere. So let for example my MTW for the overhead press is 120 so when I go to the inline I start at 155 (MTW for that exercise). But I’m sure you can ramp up from 120-155 if you want to add more volume but you do not need to ramp up to 155 from the bar only like I do with the OH press.
Question for CT:
Can you do the 4-3-2 complex for the upperbody press on a lowerbody push day? How would this be done if the workout is split into an AM/PM workout for size.
[quote]Momento87 wrote:
@BBriere. So let for example my MTW for the overhead press is 120 so when I go to the inline I start at 155 (MTW for that exercise). But I’m sure you can ramp up from 120-155 if you want to add more volume but you do not need to ramp up to 155 from the bar only like I do with the OH press.
Question for CT:
Can you do the 4-3-2 complex for the upperbody press on a lowerbody push day? How would this be done if the workout is split into an AM/PM workout for size.[/quote]
Ok, so you’re saying you do something like this:
A1: overhead press 120x5
A2: Incline 155x5
repeat each one several times
That’s the approach I was using because I felt it slowed me down to much to try to add weight to the bar for 3-5 exercises. Plus, if I was resting like 30 seconds after each one I would get about 2-3 minutes of rest before cycling back to the first.
Coach,
In regards to your recent livespill about your current training complexes, I was going to follow it in this sequence: Day 1 Overhead Pressing Complex and Tricep; Day 2 Deadlift pattern; Day 3 Cardio/Off; Day 4 Bench Press Complex; Day 5 Squat Complex; Day 6 Back and Bicep; Day 7 Cardio/Off; Day 8 Repeat. Do you think the off days are unnecessary? I’m looking for optimal recovery between overhead pressing and bench complex and between deadlift and squat complex. It seems I’m not ready if they are only 1 day apart, but I may be overtraining.
Hey CT, I’m trying out this program: Destroying Fat - War Room Strategies to Maximize Fat Loss http://www.tnation.com/free_online_article/sports_body_training_performance/destroying_fat_war_room_strategies_to_maximize_fat_loss&cr
that you designed back in '07, and was wondering if there’s anything that can be fixed?
Day 1.
Exercise 1.
A1. Superset (4-6 reps)
Dumbbell Bench
Pull Ups
120 sec rest
B2. Superset (6-8 reps)
Dumbbell Flys
Bent over bb row
120 sec rest
Exercise 2.
Sprints.
1x 50 meter
1x 50 meter
1x 100 meter
1x 100 meter
1x 100 meter
Day 2.
Circuit 1, 3x (12-15 reps)
(BODYWEIGHT)
Pull Ups
Lunge
Step Ups
Push Ups
Crunches
120 sec rest
Circuit 2, 3x (15-20 reps)
(BODYWEIGHT)
Chin Ups
Reverse Lunge
Step Ups
Push Ups
Crunches
120 sec rest.
Circuit 3 (optional) (15-20 reps)
Barbell Curl
Standing Calf Raises
Dumbbell Shrugs
Standing Calf Raises
Skull Crusher
180 sec rest
20 - 30 min steady state cardio
Day 3 = OFF
Day 4.
A1. Superset (4-6 reps)
Front Squat
Lunge
Rest 120 sec
B2. Superset (6-8 reps)
Deadlift
Step Ups
120 sec rest
Day 5 = OFF
Day 6.
Same as day 2.
Day 7 = OFF
Thanks a lot coach!
CT,
I was wondering if you could shed some insight into whether or not rowing (crew) would be good for eccentricless recovery, or a neural workout in particular for legs and back.
Although my competitive rowing days are relatively over unless I decide to make a comeback I do some steady state work with some regularity. I know I’d probably do more if I thought it’d help my recovery regarding my lifts, as it stands now I hate the erg so any reason to actually get on it is always good considering all of its cardiovascular benefits.
Thanks!
Power Drive for Neural Recovery
Thibs,
If taking Power Drive, and training in the evening (5:30pm), and going to bed at 10pm, I feel like taking Power Drive post workout would keep my brain ‘on’ so to speak, as opposed to trying to relax (I take 10g Glycine post workout). Would you recommend taking 1 scoop PRE workout, and maybe 1 scoop in the AM? Or how would you adjust for this?
Thanks
In your opinion, if hitting all points in the force spectrum (i.e. supra, max, speed/str, str/speed, reactive, etc) in a single complex for your entire workout is not feasible. Would it be better to:
- Split workouts up into different areas of spectrum (e.g. supra/maximal workout, then power workout, then speed workout)
- Split workouts into 4, 3, or 2 point complexes such as the pressing workout you recently livespilled
- something else
[quote]Curran wrote:
In your opinion, if hitting all points in the force spectrum (i.e. supra, max, speed/str, str/speed, reactive, etc) in a single complex for your entire workout is not feasible. Would it be better to:
- Split workouts up into different areas of spectrum (e.g. supra/maximal workout, then power workout, then speed workout)
- Split workouts into 4, 3, or 2 point complexes such as the pressing workout you recently livespilled
- something else
[/quote]
Go back and checkout Thibs Live Spills over the last, probably 3 weeks. He talks a LOT about complexes and addresses your question in one of them.
Hey CT,
Had a Tanita measure bodyfat at 6.8%, another handheld at 6.5%, and a 7pt (and 3pt) measure at 8.8%. My measurements were 4mm chest, 12mm suprailiac, 14mm ab, 12mm thigh, 8mm subscapular, 8mm midaxilary, 7mm tricep. I’ve been super stressed the past 2 months so I would imagine those abs numbers are through the roof from high cortisol…do they seem abnormally high? I’m not really too worried cause I’m still dropping body fat and making progress.
The main thing I wanted to know was how much weight can I keep dropping? I’m 6’ 174, I know they say lean out before you bulk so you put on more muscle, but this is the lightest I’ve ever been and I feel like I’m pushing it for been too much of a lightweight. Am I lean enough to effectively clean bulk?
[quote]acelement wrote:
Hey CT,
Had a Tanita measure bodyfat at 6.8%, another handheld at 6.5%, and a 7pt (and 3pt) measure at 8.8%. My measurements were 4mm chest, 12mm suprailiac, 14mm ab, 12mm thigh, 8mm subscapular, 8mm midaxilary, 7mm tricep. I’ve been super stressed the past 2 months so I would imagine those abs numbers are through the roof from high cortisol…do they seem abnormally high? I’m not really too worried cause I’m still dropping body fat and making progress.
The main thing I wanted to know was how much weight can I keep dropping? I’m 6’ 174, I know they say lean out before you bulk so you put on more muscle, but this is the lightest I’ve ever been and I feel like I’m pushing it for been too much of a lightweight. Am I lean enough to effectively clean bulk?[/quote]
Not CT obviously but yes. You’re by far lean enough to “effectively clean bulk”.
Hey CT! biggest fan, well Im 25 years old now. I did 3 contest last year. npc natural.
I am 5ft 11, 200lbs as of now.
I have a upcoming show july 16th in detroit michigan, npc natural.
Im competing in light heavy weight.
So I have 10 days till im 7 days out. so I need to be ready by then then keto and carb up friday and a little sat of show.
I would like to know what you thought of me in my contest of last year. I feel like I came in not dry enough, full enough.
and also comments on how I look as of today.
here is of a picture of recently.
You know the A/B split done in Doggcrapp workouts. One is pretty much chest, shoulders, tris, back width, back thickness and the other is bi’s, calves, hams, quads i think.
Well what if you did CT’s HP MASS for upper body with the doggcrapp involving chest, shoulders etc after. And then the second doggcrapp workout after HP lower body. It seems it will give you the volume many of us love (without overtraining) by following CT’s principles, and then givings us one of the best hypertrophy gains we are looking for that CT’s program doesn’t really give you for those individual muscles.
To keep this in context I am looking for the greatest size and mass gains.
Hey CT,
I am a long time reader of your articles and I have a question for you. I know you get a lot of questions about different workouts and different routines. Well this is one of those questions but I need your creativity on this one…
I am 23 years old looking to improve my overall health and increase my strength. I am soon to be deployed and would like help on how to continue working out. One of the biggest obstacles is that I am stationed on a submarine, so equipment is pretty much out the window.
On my last deployment I made some decent progress from where I started but not very much progress at all considering I was gone for 6 months. As far as equipment goes this is what we have: 1 treadmill, 1 stationary bike, 1 adjustable bench, and one set of 85lb power blocks. Recently I’ve gathered up some more equipment like a pull up bar, resistance bands, sand bags, and a belt for weighted dips.
Our days are pretty different too, no one day being the same as the next. They are also 18 hours long in which I have to cram everything into. Fitness isn’t really a priority when we go out on deployment due to the lack of material, but I am determined not only to stay fit but increase my strength and muscle mass while I am gone!
Thanks for you Help,
David
[quote]kickinger21 wrote:
here is of a picture of recently.[/quote]
Wow, nice results!! What principles from CT do you follow? What kind of diet plan?
Thanks Jaynick77
Nowadays I make my own programs using many principles from many great bodybuilders like CT. I then see what works for me and make my own splits.
I do follow mostly the article of CT : Shredded in 6 days: for my last 6 days before the show. I do a 2 1/2 gallons water instead, I take taraxaton or xpel for water.
My diet 4 weeks out becomes more high fats, low carbs, high protein. My body is really carb sensitive.
I don’t do cardio, most comes from diet until closer to show, then I may add more circuits and light cardio.
I hope this show I can come in more dry, more vascularity and more full muscle
[quote]Momento87 wrote:
You know the A/B split done in Doggcrapp workouts. One is pretty much chest, shoulders, tris, back width, back thickness and the other is bi’s, calves, hams, quads i think.
Well what if you did CT’s HP MASS for upper body with the doggcrapp involving chest, shoulders etc after. And then the second doggcrapp workout after HP lower body. It seems it will give you the volume many of us love (without overtraining) by following CT’s principles, and then givings us one of the best hypertrophy gains we are looking for that CT’s program doesn’t really give you for those individual muscles.
To keep this in context I am looking for the greatest size and mass gains.
[/quote]
No
Hey coach,
Im trying to figure out my BMR and im just not sure how active i am. Im i suffer from OCD and i just need someone to verify my activity level. I do OVT 4 days a week, HIIT 2 days a week and i do slow pace running for an hour 2 days a week. What would you say my activity level is?