In the book �´�´The Black Book of Training Secrets �´�´ you wrote something about if a person have the muscle fiber dominance of fast switch, he will need low volume of work etc, but the question here is how many �´�´heavy�´�´ reps are required 85% + (for a fast swtch person) to get strength gains and how many reps at 80% or minus are required to achieve muscle size, taking in consideration that this type of persons need to do 80 total reps per muscle group to get good results.
and the other question is about training volume, i have fast switch muscle dominance, and i need to do 80 total reps for each muscle,but 80 total reps for the muscle working directly ? or the muscles worked indirectly counts too? for example the bench press works the chest as primary muscle, and the triceps as secondary and more muscles are worked, so if i am doing 30 reps of bench press do i only need to do 50 reps for the other muscles to complete the 80 total reps?
My english is not good because i am from Mexico and i am still learning english xd, hope you understand
As for my old programs, please guys stop asking me about how I feel about them. It’s like asking how you feel about an old girlfriend! I still like them, they worked then so they work now.[/quote]
lmao, kinda like they were all hot but my current one breaks dudes necks when we walk by:)
I eat jelly beans and snickers every 2 hours and never miss a meal.
I have also slightly modified hpmass and called it bosu ball hpmass in a bear suit. I train 3 times a day in my bear suit unilaterally and do my neural charge work outs dressed like a clown.
My question is do you think the clown suit will lead to over training? Should I include a greater variety of candy in my diet?
Oh I do all this barefoot and run across fire before every training session. Do you know how I could keep my feet from blistering? I have already lost two toes and really need your help.
Thanks Coach
PS whenever anyone ask what Im doing at the gym I show them the tatoo of you on my arm and flex repeatedly and pretend its you talking. needless to say I think everyone in my gym will be looking you up soon.
I have been reading the article you wrote called “The Gironda System” which I liked a lot as I hate doing cardio.
You mentioned that Gironada’s 10x10 was a specialization routine as it is too much for every body part. You also mentioned that you cut back all other body parts in half (5x10).
How frequent would you do the 10x10 for the targeted bodypart. Doing it just once per week does not seem like enough stimulation. I know Gironda was strongly in favour of hitting each bodypart x2 per week.
Thanks [/quote]
I’m a training “historian” … there is nothing more I like to do than read about training, especially what they did 20,30,40 years back (or more). However I was merely reporting my findings about Gironda. I do not consider myself an expert in his training style.
I was just wondering how effective HPMass will be for a rugby player on top of all the necessary anaerobic and aerobic conditioning…
Also in regards to neural charge workouts will they be effective before gameday or even on the morning of the game?
Cheers,
Williams[/quote]
Yes neural charge will be useful before games. When I worked with a lot of pro hockey players we used to do AM neural charge workouts the day of PM games and PM neural charge the days of evening games.
One more thing. Everyone has a different opinion about ab work, especially when prepping for a contest. If your goal was to get shredded in 10-12 weeks, most people say to keep your routine the same (+ added cardio), but would you add more ab work?
Hey CT my question is in IBODYBUILDER when i was reading the perfect rep part is says to lower the weight as fast as you can and explode up as fast as you can because lowering as fast as you can creates a greater turnover or something like that. I see in the training videos though you have the guys lowering it pretty slowly and then exploding up. Can you explain this to me? Thank you
Hey CT I really want to bring up my posterior chain in order to bring up my squats. Do you by any chance have a specialization phase for the lower back, hams and glutes or any recommendations please?
Ct, I’m interested in trying your skinny leg cure program, my legs are lacking despite 3 years of intense training and 3 cycles of hp mass. Any changes you’d make to the program if you rewrote it today? Is it ok to grind reps in this program considering you recommend doing it once every 5-7 days?
Rott70- I can’t account for CT’s recommendations on fat intake. But in a short term a low carb low fat diet would be a PSMF (SHORT TERM USE ONLY). For a long term fat loss diet then more fat is needed just to fuel the body and it’s various needs (hormone production, cell membrane, energy, etc).
Essential Fatty acids? yep. Essential Amino Acids? yep. Essentials carbohydrates? nope. (Your body can make due without actually consuming carbohydrates.)
Thibs… with the squeeze press for bench have you tried it with overhead press or rows?
I tried it with overhead press and the burn in my delts DAMN.
I was going to give rowing a try using the squeeze aswell. What do you thing would be good for legs to bring up the same mind muscle connection?
If i bench 3x a week every week how would you go about reverse band benching. I still want to do benches without bands but not all the time.
l bench monday wednesday and friday.
would you use bands every week on a specific day or would you use them every other week or two weeks in a row? Thanks for your input.
I’ve got carpal tunnel in both hands at the moment. I started olympic weightlifting about 2-3 weeks before I started the HP mass program and noticed it about a week or 2 after starting HP Mass. I was doing HP mass and 2 days of olympic lifting which replaced the Neural charge days. So I was averaging at least 2 hours of lifting every single day for about 6 weeks. I also work at trader joe’s so I do a lot of register work where I pick up items all day. On top of that I was sleeping on my hands and I would wake up with them extremely numb.
I went to the chiropractor, got acupuncture, went to my regular doc, orthopedic surgeon - all multiple visits. None of that helped at all. Got an EMG test (nerve test) done and found out I had carpal tunnel in both hands, had pinched nerves in both elbows and both wrists and had SEVERE nerve damage. The numbness started out just seldom in my left hand, then minor constant numbness/loss of sensation in my left hand and started getting worse and eventually ended up with both hands constantly pretty numb (when I say constant I mean that now there was not one second of my life that my hands felt normal and had full sensation).
I also thought that this would go away with time and my body had to just get used to it. Well, since I sort of ignored it for a while it just kept getting worse and most people were saying I would need to get surgery in both hands.
I would definitely say get it checked out and listen to your body. If it’s getting worse, ease off or work around it and don’t do things that bother it. Get some splints/braces for your hands/wrist to wear while sleeping at night if your waking up with them numb. DO NOT IGNORE THIS PROBLEM. I’ve never had any signs of carpal tunnel before this except when I would wake up and my hands would be numb from sleeping on them.
My hands are getting better now since I took a week off of work and got a doc note for limited register time and am not doing ANY upper body lifting. The only things that have helped my CTS is this nerve support formula I’m taking and this machine I rented that ended up costing me a ton of money. I’m just hoping that they get completely better soon and I can continue my normal lifting.
I am not blaming HP mass at all for my CTS. I really think it was just that my hands were basically never getting any rest and had new stress placed on them with the Olympic lifting.
Sorry for the long post but I just don’t want any one else to go through the same stuff I have. It sucks and because I pushed through it and ignored the problem for too long thinking my hands would return to normal once the frequency was lowered, I have now had to take 2 or even 3 steps back because I THOUGHT I was taking 1 step forward.
If anyone has any questions please go ahead and ask.
[/quote]
Thanks for sharing your story. The situation sucks but it’s good to know I’m not alone in this, and it’s encouraged me to get to the doc asap.
I did have this issue on one program before but pushed through and it eventually went away. But maybe it just went into hiding for a while!
What is the nerve formula you’re taking?[/quote]
No problem man. It’s actually called “nerve support formula”. It’s made by wellness support network.
Hi CT, what are your thoughts on using a rowing machine (concept 2 etc) for eccentric-less workouts?
I bought one to use for interval training during winter and possibly morning cardio but was wondering on useing it for extra volume for legs, back and arms.
I have a health related question. I know you usualy don’t answer those, but the question is oriented toward prevention and not treatment/rehab. I work as a therapist and I’ve been reading on atraumatic osteolysis of the distal clavicle lately, a condition you might be familiar with. It’s associated mostly with overhead pressing and olympic weigthlifting.
Are you aware or do you use any prevention strategies to prevent developing this conditionin your athletes? Or just drop overhead pressing in the genetically-susceptible individuals?
Im an arm wrestler trying to figure out some good neural charge exercises. Also, during a competition…what can I do to properly prepare for performance without fatigue? Do neural charge exercises for the lower body amp up the upper body muscles?
CT, Yesterday(Thurs) was my Lower-Body Press day of the HPMass program, i’m 12 weeks in and starting another cycle, this being week 1. However, yesterday i felt good and decided after ramping up to my MTW that i would do a double ramp(week 2 Volume). I had a great day and felt the same going into the Friday workout, therefore i did basically the same thing volume wise.
I’m curious, for someone who wants to keep the structure of the lifts of the HPmass program but wants to take advantage of the gained work capacity and how they feel on the given day, would basically ramping up the to MTW and then going off how you feel choosing either a week 1, 2, or 3 volume be a decent idea to help ease into truly autoregulating their training?
I should mention that i did this for squats on thursday, but keep deadlifts at a week 1 volume because i didn’t “feel” that lift like i was feeling the squats, but friday i was and therefore added the volume to deadlifts.
I’ve got carpal tunnel in both hands at the moment. I started olympic weightlifting about 2-3 weeks before I started the HP mass program and noticed it about a week or 2 after starting HP Mass. I was doing HP mass and 2 days of olympic lifting which replaced the Neural charge days. So I was averaging at least 2 hours of lifting every single day for about 6 weeks. I also work at trader joe’s so I do a lot of register work where I pick up items all day. On top of that I was sleeping on my hands and I would wake up with them extremely numb.
I went to the chiropractor, got acupuncture, went to my regular doc, orthopedic surgeon - all multiple visits. None of that helped at all. Got an EMG test (nerve test) done and found out I had carpal tunnel in both hands, had pinched nerves in both elbows and both wrists and had SEVERE nerve damage. The numbness started out just seldom in my left hand, then minor constant numbness/loss of sensation in my left hand and started getting worse and eventually ended up with both hands constantly pretty numb (when I say constant I mean that now there was not one second of my life that my hands felt normal and had full sensation).
I also thought that this would go away with time and my body had to just get used to it. Well, since I sort of ignored it for a while it just kept getting worse and most people were saying I would need to get surgery in both hands.
I would definitely say get it checked out and listen to your body. If it’s getting worse, ease off or work around it and don’t do things that bother it. Get some splints/braces for your hands/wrist to wear while sleeping at night if your waking up with them numb. DO NOT IGNORE THIS PROBLEM. I’ve never had any signs of carpal tunnel before this except when I would wake up and my hands would be numb from sleeping on them.
My hands are getting better now since I took a week off of work and got a doc note for limited register time and am not doing ANY upper body lifting. The only things that have helped my CTS is this nerve support formula I’m taking and this machine I rented that ended up costing me a ton of money. I’m just hoping that they get completely better soon and I can continue my normal lifting.
I am not blaming HP mass at all for my CTS. I really think it was just that my hands were basically never getting any rest and had new stress placed on them with the Olympic lifting.
Sorry for the long post but I just don’t want any one else to go through the same stuff I have. It sucks and because I pushed through it and ignored the problem for too long thinking my hands would return to normal once the frequency was lowered, I have now had to take 2 or even 3 steps back because I THOUGHT I was taking 1 step forward.
If anyone has any questions please go ahead and ask.
[/quote]
Thanks for sharing your story. The situation sucks but it’s good to know I’m not alone in this, and it’s encouraged me to get to the doc asap.
I did have this issue on one program before but pushed through and it eventually went away. But maybe it just went into hiding for a while!
What is the nerve formula you’re taking?[/quote]
It’s not carpel tunnel syndrome ModelT, that involves the median nerve. Our symptoms indicate ulnar nerve entrapment. I also have a slight pulley catch for both pinkie fingers when I try to make a fist. The cause I think is simply overuse since I’m not used to doing so much pressing, frequency or volume-wise.
While I have made some ridiculously fast gains in strength, I am taking at least a week off of upper body work to give my body a chance to rest/heal. I will simply squat a shit ton 3 days on 1 day off 2 days on 1 day off and repeat until the symptoms disappear. Other treatment includes taking an anti-inflammatory, I prefer ibuprofen. Fish-oil couldn’t hurt either. Also, there are stretching exercises to do throughout the day which I’ve started. It’s important not to bend your elbows too much or put pressure on them like when at the computer desk, and especially when you sleep try to keep your elbows straight.
