I have an issue that I hope you can shed some light upon. Whenever I do any kind of ab work (leg raises, sit-ups, etc), I have the problem of my abs getting really tight after I’m done with the exercise (kinda like charlie horse on my abs). Sometimes it goes away in a few seconds, the other day was extreme. It tightened up so much I felt like my gut was about to explode. It lasted a few minutes before it subsided. Because of this issue, I have neglected training my abs directly for a very long time. I was wondering if there’s anything I can do to remedy this problem.
Hey coach, in a few weeks I’ll begin using your HPM program. My question is: would putting in one or two weekly pulse fasts on one or both neural charge days be beneficial for gaining mass? I don’t fully understand the science behind it, but I recall reading about this in the training lab at one point. I’d like to put on a good twenty pounds of muscle, and I have as long as I want to get it done, which means there’s no reason to gain much, if any, fat in the process. Pulse fasts would certainly help keep away fat gain, but my concern is that I’ll kill muscle gains as well. In case it matters, my weekly schedule will look like this:
Saturday
Workout: Upper Body Pressing + Eccentric-less Upper Body
Sunday
Workout: Upper Body Pressing + Eccentric-less Lower Body
Monday
Workout: Neural Charge
Tuesday
Workout: Lower Body Pressing + Eccentric-less Upper Body
Wednesday
Workout: Lower Body Pressing + Eccentric-less Lower Body
i have a question with regards to progressing in box jumps. my gym has no boxes but we do have two tires which i stack and jump on. after a few weeks of jumpin it i started adding weight via a weighted vest. i started with a lower weight on the vest till i maxed it out. right now im jumping onto the tires with a weight vest that weights 22lbs. i was wondering if i should progress by adding more weight via a 2nd vest or do i need to find a way to up the height on the jumps? thanks CT!
Coach I came up with an idea ( it’s probably been around already idk.) Anyways my idea for it was eccentricless jumping. My idea is to grab plates 5-45’s, and jump with it as high as you can and on the way down throw the weights off you so you land without the extra weight. Would this have any benefit? Maybe spare someone’s knees? What do you think coach?
Coach, I would like to let IBB Shoulder Specialization a go after training pretty good with HPM since it came out, and before that almost 2 years already using actually HPM principles, I already feel very good with Pressing almost every day, my capacity has increased significantly especially after I came to America and started using the ANACONDA Protocol, Pressing has become a daily routine, like everything else, I think that is what you try to learn all the athletes on this board. So big Thanks already for your great contribution.
Now the idea is to swtich to a little more “bodybuilding”-type training after doing the high performance stuff and after now beeing able to follow all the ideas also behind IBB.
My Question is how would you suggest to incorporate eccentric less work in the IBB Shoulder Spec?
I have about 6 weeks left until my semester is over and I get back to Europe where I wont be able to use the ANACONDA Protocol nor a Power-Cage where I can do Pin-Press-Stuff. So I want to use this time as perfect as possible.
I was wondering how you would approach an off season for sports with a relatively short time scale. I’m a rugby player and will probably have a maximum of 12 weeks. I loved your fotball off season posted a few months ago, would a condensed version of this be suitable?
I am in a fat loss phase, on very low carbs outside my workout, moderate protein and higher fats (good fats only).
On heavy days i’ve been using ANACONDA + MAG-10
If I want to add a few circuits for additional fat burning on a non Heavy day with no rest in between stations and 30sec to 1min rest in between each circuit, To maximize fat loss:
Should I still sip ANACONDA + MAG-10 during workout?
also, what if i add HIIT cardio, same question?
could you also elaborate on how this will affect fat burning during workout?
For fat-loss, would eccentric-less sled work be as effective as cardio first thing in the AM? Using a scoop of MAG-10 prior?
If so, would one perform a total body session or an upper or lower? (Upper sessions when weight training Lower body in the PM and vice-versa)
I would gradually increase the volume up week by week uo to maybe 30-40 minutes.
I would do this 5-6 times a week and be lifting 5 times a week with a pulse fast + NC session on my off day.
I’m cureently doinf 6 sessions of 60 minutes incline walking ( Dr. Lowie’s recommended protocol with MAG-10)
If I can keep the fat-loss going + improve my recovery/conditioning as well I’m 100% ‘up for it.’
In this artile u give advices about nutrition specifically its chapter 5 Nutrition to maximize muscle
growth and fat loss.
Could I one week gain mass and next week fat loss ? and around all the time : 1st week gain musles next week fat losse next week gain muscle next week fatt loss …
For example :
Week 1
Day - train (The carbs dominant aprroach) Caloric intake 120%
Day - train (The carbs dominant approach) 120%
Day - Neural charge specificaly barbell exer. ( The balanced non-mixing approach)115%
Day - train (The carbs dominant approach) 120%
Day - train (The carbs dominant approach) 120%
Day - train (The carbs dominant approach) 120%
Day - Neural charge spec. barbell exers. ( The balanced non-mixing approach) 115%
This week i will Gain mass phase in gym.
Week 2
Day - cardio (HIIT) (The fat dominant approach) 80%
Day - Neural Charge + Biceps (The fat dominant approach) 80%
Day - cardio (soft HIIT or sprint 400 m) (The fat dominant approach) 80%
Day - Neural Charge + Biceps ( The balanced non-mixing approach) 90%
Day - cardio (long steady cardio) (The fat dominant approach) 80%
Day - Neural Charge ( The balanced non-mixing approach) 90%
Day - Neural Charge ( The balanced non-mixing approach) 90%
This week i will in fat loss phase. The problem is i cant this week train in gym i can train only home and out
And next week again Week 1…
IS IT POSSIBLE CHRISTIAN ? sorry for my bad english…
I hope u will answer me.
Not a question or anything like that, I just want to thanks to Christian Thibaudeau for EVERYTHING he posted on T-Nation, because only thanks to him I did hundred steps forward, while last three years I went just backwards.
I made this video simply with love and passion for training. I am not an athlete. Just student of psychology.
[quote]saleb wrote:
Not a question or anything like that, I just want to thanks to Christian Thibaudeau for EVERYTHING he posted on T-Nation, because only thanks to him I did hundred steps forward, while last three years I went just backwards.
I made this video simply with love and passion for training. I am not an athlete. Just student of psychology.
Coach thibs, first off thank you for this free information.
i have 4 hour long lacrosse practices everyday on top of school and would be dead from training unless i trained using HP mass principles. They just work!
my question is, i love the T bar row; and use it for my staggered sets between pressing sets. The thing with the T bar row is that doing over 3 reps/set decreases my performance significantly. Knowing this, i ramp up the T bar row the same way i do the pressing exercises. Is there anything wrong with doing that provided it doing fatigue me for the pressing sets?
Coach–quick question on something you said earlier:
I am looking for information regarding posing practice/isometrics used during the final stages of fat loss or stage preparation. I could have sworn you mentioned something about the reason for practicing holding poses after training–OTHER than the obvious need for a BBer to have a polished posing routine. What were the reasons??
I am quite frankly not sure but I thought it had to do with increased visual separation due to better glycogen supercompensation upon carb-up, or maybe a better loss of subcutaneous water.
I have been looking all over the livespills/Daryl Gee project and on the site and I can’t find it. If you could point me to where you talked about it, or even give a short answer on the topic, I would really love it!
Again I don’t want you to type out a lengthy reply, so I would be thankful for a link or even just a reference if you remember. I can’t find it for the life of me.
[quote]Aragorn wrote:
Coach–quick question on something you said earlier:
I am looking for information regarding posing practice/isometrics used during the final stages of fat loss or stage preparation. I could have sworn you mentioned something about the reason for practicing holding poses after training–OTHER than the obvious need for a BBer to have a polished posing routine. What were the reasons??
I am quite frankly not sure but I thought it had to do with increased visual separation due to better glycogen supercompensation upon carb-up, or maybe a better loss of subcutaneous water.
I have been looking all over the livespills/Daryl Gee project and on the site and I can’t find it. If you could point me to where you talked about it, or even give a short answer on the topic, I would really love it!
Again I don’t want you to type out a lengthy reply, so I would be thankful for a link or even just a reference if you remember. I can’t find it for the life of me.[/quote]
An old one on the topic :
Mirror Training
When your goal is to get very lean and dense, including a weekly posing session lasting 30 to 45 minutes can really make a difference in your appearance. Hold each of the mandatory bodybuilding poses (there’s seven of them, eight if you count the “most muscular”) for sixty seconds and repeat the cycle two or three times. Concentrate on maximally contracting the muscles. Muscle control really is improved through posing and so is muscle tonus, thus you’ll look denser and more muscular, plus it’ll actually help you with your lifting performance!
The Discussion in the Daryl Gee thread:
@ Blade: He has to pose after every carb meal. Basically see the 8 mendatory poses like a workout. Hit each pose for 10-15 seconds, for 3 ‘sets’. This is to pull glycogen into the muscle (non-insulin mediated transport). Bodybuilders always are fuller the day AFTER their show. They always reasoned that it was because they eat a lot after the show, In reality they don’t eat that much… the binge is normally one day after… they might have like 1 cheat meal (more)
(continued) I think that the real reason for the fullness is the intense posing they do onstage and backstage WHILE EATING CARBS. Just eating carbs will get you fuller, but posing hard and long + carbs = super full look. So I had Alex have Daryl pose everytime he eats carbs.
CT - In your spill about STEF training, you mention using it at the beginning of a training cycle to improve mind/muscle connection. Can you elaborate on how you set up a training cycle for various goals? (strength, fat loss, etc)
Also, (anyone can answer this) somewhere in T NATION you mentioned a powerlifting cycle to be used after HP Mass. Can anyone point me to where it’s found? I’ve searched high and low and I can’t find it anywhere.
[quote]saleb wrote:
Not a question or anything like that, I just want to thanks to Christian Thibaudeau for EVERYTHING he posted on T-Nation, because only thanks to him I did hundred steps forward, while last three years I went just backwards.
I made this video simply with love and passion for training. I am not an athlete. Just student of psychology.
[quote]AnttiFIN wrote:
In your “If You Want to Go Faster, Go SLower” -livespill you emphasized the importance of limit strength to speed development and mentioned overload partials and isometrics. How about heavy near 1RM singles in regular exercises for this purpose? Or heavy grinding triples? Do you use them at all? Could they be included into a complex, if one wanted to work the “mass” end of the power curve? For example:
1/4 squat, singles or triples (heavy)
Full squat, singles or triples (heavy)
Clean, 3 reps
Jump Squat, 10 reps
Or how would you do it, if you wanted to focus on limit strength? Something other than complexes?
Thank you very much![/quote]
The problem is that when you grind out full reps, the nervous system gets drained and that prevents you from doing a high amount of work. And my training philosophy is to do more work.
HOWEVER you CAN (and should) do heavy singles, doubles or triples… just do not reach the point of grinding.[/quote]
Are you suggesting CT that grinding partial lifts are not so bad? What are your thoughts on missing lifts? I usually miss a rep or 2 a week. Sometimes i don’t miss any.