I’m a novice weightlifter looking to add some raw strength, right now I’m snatching 115 kg and CJ’ing 140 @90 kg 5’7. What BBing or PL template would you recommend to help my lifts? I only do Front and Back Squats besides the olympic lifts…I curl, bench and do some back work from time to time but I honestly don’t know what exercises would do the best to help my weightlifting performance(besides Squatting). I train 6 times a week so I have the time to do any program. Any help or pointers towards any existing programs would be greatly appreciated.
Hey CT i’ll be starting my first round of your HP mass program in a couple weeks and i had a question about nutrition.I read your article on high level workout nutrtion but i was wondering if you think its necessary to follow a traditional bulking diet(i.e. taking in lots of excess calories)or if just eating clean and following the strategies outlined in your article is enough to produce significant gains.
[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.
Just wondering wats ur view on using supramaximal holds in the MIDDLE of a workout, for example, after 2 waves of ramping between 225 and 240 for bench press, I felt drained and knew the next rep would be a grind, so I did a superamaximal hold for 10% more than my 1 rm and then I re-ramped again.
I was quite suprised that the poundages felt lighter to me again, like I just started (225 to 240). I am not sure how powerlifters used supramaximal hold in their training but seems to me that it can be a pretty good mid workout “reboot” to the CNS.
CT in one of your live spills about your training week you said you do Bottom half lateral raise (Meadow style) 3 x 15-20. What is meadow style. I absolutly love this workout style. the reverse bands are crazy how good they feel. I have been doing everything you wrote in your training log for that week in that LiveSpill. The only difference is i can squat and do instead of leg press. My plan is i started using red bands which in my case are prett weak bands for the 1st week then 2nd 3rd n 4th am going to use blue bands which are alot stronger but my weights will increase to accodate teh stronger bands then the 5th week im going to go back to red bands and try and stay at the same weight as the blue bands then my 6th week i am going to try and cut the bands completely and stay at that final weight but with less sets than i did with the bands. Does this sound like a good plan?
Coach, Question regarding Extreme Training Segmentation spill as I requested on where to post. First of all just to let you and fellow T-Nation readers know that during the past 16 weeks from which 12 weeks were full HPMass and 4 were Push/Hips powerbuilding program keeping the HPMass principles in mind and also of course autoregulation, all of this combined with Pulse Feast, I have gained a whole Inch from shoulder to shoulder width, an Inch on chest, an Inch on arms, my Body fat dropped though I officialy havent done any proper body fat percentage tests but visibility wise, abs are more muscular and clear vascularity. Coach as for me gaining weight is very difficult and with that losing fat as well. So these results are just outstanding. For I will not stop as there is so much more to come.
Now now I realize I have gone on long enough without even asking my question so here it is. As College in UK is now over, I thought I could try the ETS to take the training up a notch. Though I have only done 4 days of it, I have been wondering few things. I am still on Pulse Feast as I am in love with it because it works amazingly, but as ETS is working out twice a day, because on both occasions I am carb depleted, is it possible that there will be any catabolic effect?.. Not that I feel drained, it only happened first 2 weeks of Pulse Feast, they were hard as hell but then soon enough my body adapted to working out without the need of carbs and I got stronger and energy was great as well. But as this is ETS, should i consider adding little carbs peri workout for the first strength session? …
Now second part is about supplements as i really want to get maximum results with the training involved, for the way it is now: Morning session, 45 mins peri workout 5g creatine and 2g Beta Alanine, 15-20 mins before workout 3 scoops of whey protein isolate with 5g Leucine. Workout around 8-10am. Get home, nap, at 12pm two scoops of WPI with 5g Leucine. Nap. Get to gym at 3pm to do the micro sessions, for that I take 3 scoops of WPI with 5g leucine and 5g creatine in a 1200ml bottle. Drink between rest times. Should I add anything or switch things around for this protocol to have better results?.. I understand the post got a little bit long, just had to state things clearly. I understand ur busy… So coach pre thanks for the time… Hope ur enjoying the filming…
CT: for someone wanting to emphasise their hamstrings what do u think about horizontal hypers? They seem to de-emphasise the eccentric naturally and are a bit like reverse banded exercises in that they get more difficult at the top. I seem to get less hamstring issues from them than say SLDL’s and far more glute activation
Hi coach, I would like to hear your input.
Couple of months ago I found 5/3/1 program to be the best strenght/size gaining routine. Now, its about high time to cut. This sample routine was made as a lift for fat loss variation. Tell me what do you think about it.
Its based on strenght circuits. Each lifting workout will consist of one circuit (A or B). The weights for each lift should be in a range of 90% of max and total number of reps for each lift at every workout should stay at 20+.
(It will be perfect to add at least 1 rep every workout, as long as possible).
I will have 4x lifting sessions a week (A,B,A,B) and 3x steady cardio at non training days.
I was blessed with some excess cash and decided to use it on Biotest supplements from various training protocols I have had success with. I am down from 340 to 295 in last 8 months doing variations of the Roman Fitness 25day fat loss diet.
My goal is to drop from 6’3’ 295 with 22%BF to 255 at 10%BF. I was a Big Ten linebacker and am need to hit it hard to get my body to respond!
Training–I am doing 20min of Tabata + 15min Running Man Sprint workout + 15min cardio at 125HR in the morning and then strength circuits of no more than 250 total reps at night (ex. A1-20x powerlift, A2-20x horizontal press, A3-20x horizontal pull + A4-abs mo more than 30sec rest) Also, once a week I will do a MAG-10 pulse fast with NC workouts.
Nutrition-less than 100 carbs a day ALL consumed w/in 45min of training and 250-275g of protein with fats coming from supplements and lean cuts of meat.
Supplements-Receptormax, FA3, Flameout, MAG-10, Anaconda, HOT-ROX, PowerDrive, ZMA, AlphaMale, Z-12 from Biotest plus Reseratrol, CLA and D3.
Question 1) Is there any supplements I should try to take together and/or try not to take together? A lot of them say “empty stomach” or “30 mins before workout” and “with food”; but I want to make sure nothing is countering anything else.
Question 2) Any suggestions/changes to the protocol?
Posted this in your “Strength Endurance” livespill. I was just wondering if the strength endurance training is to be used as a supplemental workout (on off days or after a workout) or should it be the main style of working out for someone who is a rock climber/grappler/etc?
Hi Thibs, what do you think of carrying heavy things as a biceps exercise?
You see, I’ve had my own bumper plates at my local gym, so that I’ve been able to train weightlifting there, but today I took them home - so it was a lot of carrying/hugging the weights (no handle on them), and it felt like a great way to train the biceps, which I rarely do. Do you think that carrying things, like for example heavy bags with sand could be a good exercise?
I’m not Thibs, but I believe the following answers may help.
[quote]fredarn wrote:
Hi Thibs, what do you think of carrying heavy things as a biceps exercise?[\quote]
Not a bicep exercise by definition but will certainly get the blood flowing with some decent vascularity throughout the arms depending on (A) HOW you carry/hold the item and (B) Peri-Workout Nutrition.
I believe Thibs has mentioned in his Training Lab Livespill that biceps respond best to lighter loads with an extended work capacity (i.e. fatigue loading). In this respect, you may want to consider just grabbing a pair of light dumbbells and walking around with them in between exercise sets . . . but THE KEY is to grip them tightly with biceps flexed the entire time for maximum constant tension. You can further enhance the stimulation effect for the brachialis portion of the biceps if you hold the dumbbells upright/perpendicular (think L-shaped arm).
[quote]fredarn wrote:
Do you think that carrying things, like for example heavy bags with sand could be a good exercise?[/quote]
Yes–think strongman. Carrying heavy stuff over a specified distance is a great exercise.
Thibs! I was so excited I wanted to give you a short report on using the Extreme Training Segmentation you outlined in a Livespill.
Just two weeks in, I increased and my Back Squat 3RM by 20 lbs and the 3RM on my Military Press by 15 lbs. Deadlift increased by 20 lbs, and Incline Bench Press by 10 lbs.
Awesome. Was so psyched about the Military Press in particular, as that’s been a tough one to progress for me. I’ve got one more week remaining with extremely close gym proximity, after which I have to go back to stupid one-a-days.
These days of multiple training sessions have spoiled me. Damnit.
[quote]lSky wrote:
hi ct,
i would like to ask if its possible to train everyday, like
mon :chest
tues:back
wed :arms and shoulders
thurs: chest
fri : back
sat : arms and shoulders
sun : rest
is it possible?[/quote]
take it easy on your legs man[/quote]
coolusername:LOL…1Sky:besides obviously disregarding your lower body that plan would put alot of undo stress on your shoulders(the chest and back muscles both function along with the muscles in the shoulder,so by the end of the week your shoulders would be zapped.Checkout Thib’s HP Mass Program in the article archive,it goes over training frequency aswell as the proper splits to use.Cheers
I’ve been lifting for quite some years now, but my progress doesn’t show that, which is my fault. I want to change that. I’ve done some oly lifting at the beginning of my strength training journey. I was squatting 4 times a week, and i ended up with big legs (no brainer).
See, my problem is my bone structure. I have really wide hips (right now they measure 43.3 inches), while my shoulders are really narrow (my chest size is 44.1 inches now). Oly lifting only accentuated that.
As far as my lifts are concerned: i back squatted 355 pounds (which is awful if you consider the size of my legs), deadlifted 445 pounds, benched 285 pounds and military pressed 200 pounds-all at BW of around 220 pounds.
I have a problem sticking to any routine, but i have a reason for that. Even with little leg work my legs still grow more than my upper body. But i can’t just eliminate lowerbody lifting.
So my question is: what kind of a routine should i follow (just guidelines, i’m not expecting a whole program). Because i really wanna gain strength in my lower body, and i want more size on my upperbody.
What type of training rep/sets would you recommend for me while I’m traveling in Europe for 3 weeks. So obviously I have body weight exercises available to me. I just am not sure in what fashion I should do them so I can at least maintain. I’m going to be taking some Metabolic Drive bars with me for while I’m there and possibly some Leucine but I’m concerned that all the work I’ve done will be wasted with such a long period of being off training.
I train 6-7times per week currently and have been since I took a vacation last August for 4 days. I won’t have access to a gym except for 4 days of the 3 weeks and those days I’m a little unsure of what would be most beneficial for me. Any help would be greatly appreciated! Thanks