Hello Christian
On your Superhero Complex workouts, I’m curious if they can be adjusted for greater hypertrophy (I’m currently trying High Performance Mass but find that Superhero Complex work is simply too much fun, and I find myself missing the Complex workouts).
HP Mass - 3RM?
I’m sure this is answered somewhere, but I’ve searched quite a bit recently and can’t find it…
When testing my 3RM for HP Mass, I did all the upper body tests on the same day…so by the time I got to bench, I was far far below my REAL 3RM when I tested…should I use this fatigued 3RM for the program, or my actual rested 3RM?
[quote]VTBalla34 wrote:
HP Mass - 3RM?
I’m sure this is answered somewhere, but I’ve searched quite a bit recently and can’t find it…
When testing my 3RM for HP Mass, I did all the upper body tests on the same day…so by the time I got to bench, I was far far below my REAL 3RM when I tested…should I use this fatigued 3RM for the program, or my actual rested 3RM?
[/quote]
Just found this in the livespill for the upper body pressing…
Christian Thibaudeau: Ideally you have 1 test week… you select 5 movements (3 upper, 2 lower) and test one per day… e.g. monday: upper 1, tuesday: lower 1, wednesday: upper 2, thursday: lower 2, friday: upper 3…
Goes against what I would have thought, since you are training the 3rd movement in a fatigued state during the program, but I will follow the advice…
Hey CT or anybody else that can answer this question, I just got black book of training secrets and i was especially interested in the insider contrast block. It is something i will definately try after i get off 6 weeks to superhero. for the first week it says lazy man’s: 4 sets of 4 exercises. Does that mean you do 4 sets of lazymans for each of the for four different exercises? Also should one do the ic training for compound lifts and then do higher volume isolation work? I love the book its just i didnt really understand what was going on in that chapter.
[quote]MontrealLifter wrote:
Hello Christian
On your Superhero Complex workouts, I’m curious if they can be adjusted for greater hypertrophy (I’m currently trying High Performance Mass but find that Superhero Complex work is simply too much fun, and I find myself missing the Complex workouts).[/quote]
Actually he does provide a complex/circuit variation for those more interested in strength/hypertrophy (while still providing recomposition, conditioning, and fat loss - though to a lesser extent than the traditional versions) You can find it here. http://www.T-Nation.com/strength-training-topics/1169
CT what do you think about splitting up the superhero program into a 2a day? One complex am and the other pm? Right now it takes me about 2 hours to do the entire routine but thats between warming up and puttin everything away
Dear thibs:
I’m new to the beautiful sport of olympic weightlifting. I’m kinda “tall” for this sport, i’m 5’11. Two questions:
1-What weightclass is more suitable for my height?
2-Should my positioning/technique on the Snatch and the C&J be a bit different since i’m a short torso/long limbs guy (not that i have crazy long arms and legs and tiny torso though)
CT, Would you consider this program to be over-training?
Sun - AM shoulders: low reps
Mon - AM abs and calves
- PM back: heavy rowing
Tues - AM biceps and triceps
- PM hams and quads
Wed - AM shoulders: high reps/super-sets
Thurs - AM abs and calves
- PM back and chest alternating sets: lighter “feel” stuff for back
Fri - AM biceps and triceps alternating sets
Sat - Mid-morning hams and quads
Edit: Thibs Recommendation.
Christian, I’ve been recommended to you by people in all 3 forums and training on this site. PL OL and BB. I’ve also read your book " Black Book of Training Secrets" and must ask you for further guidance.
I am an 18 year old football player getting ready for a senior year and going into college. As much as I love the sport I love training and I am interested in the kind of complexes and circuits you and Paragon A do that involves neural ramping, circuits and complexes. Right now I’m following a routine I structured for myself based on a linear 3 week progression with a deload/recharge on the 4th week. The routine is based on 4 main lifts : Bench Squat Dead Lift and Push Press ; 4 days a week.
I’m curious to know what you would recommend for a serious athlete/football player that is centered around the 4 main lifts - I’d like to implement some isolation circuits, Olympic lifts, strongman activities and mobility work each session… something similar to what you and PA do except geared more towards me.
I’m a running back and middle backer standing at a firm frame of 183 lbs at 5’9 and looking to continually bulk
Maxes : Bench - 325
Squat - 500
Push Press - 225
Dead Lift - 475
null
Hi CT, thanks for taking the time to read & reply.
I have been training for just over a year and a half now and have made some good gains in size and weight, however i feel i now have muscular imbalances due to bad programming on my behalf early in my training.
My question is about helping to correct a posture problem through correcting muscular imbalances.
I suffer from what seems to be piriformis syndrome where it gives the impression that the spine is curved, have recently began stretching the piriformis and the lower back but would be greatful if anyone can help or give advice if they have suffered from this previously!
Any suggestions please?
just saying
CT:
On your 6 week to superhero program I have couple questions. First one is, is there any % for the overload, strength and strenth-speed exercises? Do I just use any weight for those exercises? Also, I couldn’t find you mentioning about adding some back&bi work for that program, any comments on that?
[quote]fitness4lyfe wrote:
CT:
On your 6 week to superhero program I have couple questions. First one is, is there any % for the overload, strength and strenth-speed exercises? Do I just use any weight for those exercises? Also, I couldn’t find you mentioning about adding some back&bi work for that program, any comments on that?[/quote]
most people do the hp mass back and bi’s fatigue loading on star complexes
[quote]BDiddy19 wrote:
Hi CT, thanks for taking the time to read & reply.
I have been training for just over a year and a half now and have made some good gains in size and weight, however i feel i now have muscular imbalances due to bad programming on my behalf early in my training.
My question is about helping to correct a posture problem through correcting muscular imbalances.
I suffer from what seems to be piriformis syndrome where it gives the impression that the spine is curved, have recently began stretching the piriformis and the lower back but would be greatful if anyone can help or give advice if they have suffered from this previously!
Any suggestions please?
[/quote]
roll your back out an a foam roller and walk while holding a stick behind your back. hold the stick in your hands so it is a bit below your butt. make sure you hold good posture so your head is not ahead of your shoulders and lower body. No pun intended…
[quote]RyFry wrote:
[quote]fitness4lyfe wrote:
CT:
On your 6 week to superhero program I have couple questions. First one is, is there any % for the overload, strength and strenth-speed exercises? Do I just use any weight for those exercises? Also, I couldn’t find you mentioning about adding some back&bi work for that program, any comments on that?[/quote]
most people do the hp mass back and bi’s fatigue loading on star complexes[/quote]
That’s what I thought, thank you. But what about the % given for specific exercises such as the overloads, strength and strength-speed?
Thanks alot
[quote]fitness4lyfe wrote:
[quote]RyFry wrote:
[quote]fitness4lyfe wrote:
CT:
On your 6 week to superhero program I have couple questions. First one is, is there any % for the overload, strength and strenth-speed exercises? Do I just use any weight for those exercises? Also, I couldn’t find you mentioning about adding some back&bi work for that program, any comments on that?[/quote]
most people do the hp mass back and bi’s fatigue loading on star complexes[/quote]
That’s what I thought, thank you. But what about the % given for specific exercises such as the overloads, strength and strength-speed?
Thanks alot[/quote]
Could have sworn I answered this question already, but guess not. Don’t get caught in %s just lift a heavy ass weight in the given parameters. first workout gauge where are at and get a feel for the workout your second workout should be more productive as you know where you are at for certain lifts.
CT in dr.jekyll and mr. hyde the workouts say 5 sets of 6-8 do you include warm ups w/ that or do you want 5 sets to failure w/in the parameters on the exercise?
33 YRS OLD / MALE / 5’10" / 245LBS PROBABLY 20% BF OR MORE 
christian,the reason im even in this forum was your carb cycling codex i found on google while back and wa svery impressed. Hoowever nailing my diet has been a mf’er without help (paid help $$) so i would liek to do this on my own so to speak,but with forum help and guidance this time. where do i begin?I feel stuck man. i have all the pieces of the puzzle(i think) but diet…and id like to consider myself above average in knowledge but at the same time when it comes to “me” i get brain farts…here’s what i eat
am : 8 egg whites/ 1/2 cup oats w/tbsp natural pb / 2 slices ezekiel bread
#2: 6oz (cooked) chicken or ground turkey / 1/2 cup brown rice / 1 cup broccoli
#3: 6oz (cooked) chicken or ground turkey / 4 oz sweet potato/ 1 cup broccoli
pw shake : 2 scoops whey -also peptides
post workout: 8oz chicken /turkey or 10oz fish / 2-4 cups various greens / 6oz sweet potato if i train
2 DIET mountain dews a day( i know )
2OZ ALMONDS
gallon and half water
also doing a pct…
vitamins 2,000mg tribulus a day / mulkti / 2,000 vit c / 1,200mg fish oils
i train 4 days a week right now. i honestly jsut want to get lean as shit and worry about the rest later. lean,lean,lean…HELP!
[quote]LilyGuns wrote:
33 YRS OLD / MALE / 5’10" / 245LBS PROBABLY 20% BF OR MORE
christian,the reason im even in this forum was your carb cycling codex i found on google while back and wa svery impressed. Hoowever nailing my diet has been a mf’er without help (paid help $$) so i would liek to do this on my own so to speak,but with forum help and guidance this time. where do i begin?I feel stuck man. i have all the pieces of the puzzle(i think) but diet…and id like to consider myself above average in knowledge but at the same time when it comes to “me” i get brain farts…here’s what i eat
am : 8 egg whites/ 1/2 cup oats w/tbsp natural pb / 2 slices ezekiel bread
#2: 6oz (cooked) chicken or ground turkey / 1/2 cup brown rice / 1 cup broccoli
#3: 6oz (cooked) chicken or ground turkey / 4 oz sweet potato/ 1 cup broccoli
pw shake : 2 scoops whey -also peptides
post workout: 8oz chicken /turkey or 10oz fish / 2-4 cups various greens / 6oz sweet potato if i train
2 DIET mountain dews a day( i know )
2OZ ALMONDS
gallon and half water
also doing a pct…
vitamins 2,000mg tribulus a day / mulkti / 2,000 vit c / 1,200mg fish oils
i train 4 days a week right now. i honestly jsut want to get lean as shit and worry about the rest later. lean,lean,lean…HELP![/quote]
wtf are you on pct for? you need more fish oil 6-12g i know it sounds like alot. you have pretty good nutrition but if your trying to get lean as shit you have to take your carbs down. take them off little by little until your eating only broccoli or cauli flower for pure carb sources. you can throw in 2 cheat meals or so 1 mid week and 1 at the end depending on how you respond. train heavy to keep your muscle and do cardio in the mornings. you gotta look some stuff up yourself man.
edit: what are you complaining about man you look great in your photos you could trim up a bit at get down to a lower body fat but you are not 20% you look more like 12