CT,
Sorry if this seems like a dumb question, but I’ve been doing the ‘Anaconda program’ for a week and a bit now, and it seems a bit easy? Almost like I’m not maxing out or exhausting my muscles. I’m accelerating on every rep and following the program to the dot, any suggestions what i could be doing wrong?
[quote]PkC wrote:
CT,
Sorry if this seems like a dumb question, but I’ve been doing the ‘Anaconda program’ for a week and a bit now, and it seems a bit easy? Almost like I’m not maxing out or exhausting my muscles. I’m accelerating on every rep and following the program to the dot, any suggestions what i could be doing wrong? [/quote]
You might not be working up high enough. The program is all about AUTOREGULATION. Meaning that the number of sets is determined by your working state (read the perfect rep article). Although the program says that you should be doing 6 sets (for example) in reality you might do anywhere from 4 to 12 sets per exercise depending on how in shape you are.
Remember this: AFTER EVERY SET YOU CAN DO ONE OF TWO THINGS:
A) ADD MORE WEIGHT AND DO ANOTHER SET
B) STOP THE EXERCISE BECAUSE YOU CAN’T ADD MORE WEIGHT AND STILL DOMINATE THE WEIGHT
If you are ‘‘on’’ that day, you might be able to keep working up for 9-12 sets. If you are tired you might only work up to 4 sets.
And if you still feel like you need more, you can use micro-ramping: increase the load by 5-10lbs per set instead of 20-30lbs per set. This way you will be able to do more total sets (greater overall volume).
[quote]Christian Thibaudeau wrote:
[quote]jonmb11 wrote:
Thibs,
I just got a power rack and wanted to know if i could perform squats everyday without negatively affecting my main workouts. Could I use a certain percentage of my max to just improve my technique, speed up recovery and increase my mobility?[/quote]
Olympic lifters around the world squat at every workout. But…
That having been said, you could squat this frequently. But you can only have roughly 2 somewhat challenging workouts. Something like…
DAY 1 - Working up to your max force point for sets of 3 reps at roughly 85%
DAY 2 - Sets of 2-3 reps with around 70%
DAY 3 - Sets of 2-3 reps with roughly 75%
DAY 4 - Working up to your max load point for sets of 3 reps (roughly 88-90%)
DAY 5 - Sets of 2-3 reps with aroung 60%
DAY 6 - Sets of 2-3 reps with around 50%
DAY 7- off
I would VERY rarely recommend such an approach. The muscle will be able to handle it. And it is a good approach to improve technique. But you can’t do this for very long unless you are naturally built for squatting. More than 3-4 weeks and your joints will start to despise you.[/quote]
Although you don’t recommend this type of program, still I want to ask :
“Sets of 2-3 reps” - do you mean working up or doing several sets of 2-3 reps with the mentioned weight ?
CT,
Many thanks! Will try AUTOREGULATION and post results!
[quote]Thy. wrote:
[quote]Christian Thibaudeau wrote:
[quote]jonmb11 wrote:
Thibs,
I just got a power rack and wanted to know if i could perform squats everyday without negatively affecting my main workouts. Could I use a certain percentage of my max to just improve my technique, speed up recovery and increase my mobility?[/quote]
Olympic lifters around the world squat at every workout. But…
That having been said, you could squat this frequently. But you can only have roughly 2 somewhat challenging workouts. Something like…
DAY 1 - Working up to your max force point for sets of 3 reps at roughly 85%
DAY 2 - Sets of 2-3 reps with around 70%
DAY 3 - Sets of 2-3 reps with roughly 75%
DAY 4 - Working up to your max load point for sets of 3 reps (roughly 88-90%)
DAY 5 - Sets of 2-3 reps with aroung 60%
DAY 6 - Sets of 2-3 reps with around 50%
DAY 7- off
I would VERY rarely recommend such an approach. The muscle will be able to handle it. And it is a good approach to improve technique. But you can’t do this for very long unless you are naturally built for squatting. More than 3-4 weeks and your joints will start to despise you.[/quote]
Although you don’t recommend this type of program, still I want to ask :
“Sets of 2-3 reps” - do you mean working up or doing several sets of 2-3 reps with the mentioned weight ?
[/quote]
Why ask a question about a program that I don’t recommend? I don’t want you to use such a program so I will not tell you how to use it.
It’s like asking ‘‘I know that you don’t want me to try to seduce your wife, but if I were to try can you tell me how I should go about it to have a good chance of succeeding?’’
[quote]Christian Thibaudeau wrote:
[quote]Thy. wrote:
[quote]Christian Thibaudeau wrote:
[quote]jonmb11 wrote:
Thibs,
I just got a power rack and wanted to know if i could perform squats everyday without negatively affecting my main workouts. Could I use a certain percentage of my max to just improve my technique, speed up recovery and increase my mobility?[/quote]
Olympic lifters around the world squat at every workout. But…
That having been said, you could squat this frequently. But you can only have roughly 2 somewhat challenging workouts. Something like…
DAY 1 - Working up to your max force point for sets of 3 reps at roughly 85%
DAY 2 - Sets of 2-3 reps with around 70%
DAY 3 - Sets of 2-3 reps with roughly 75%
DAY 4 - Working up to your max load point for sets of 3 reps (roughly 88-90%)
DAY 5 - Sets of 2-3 reps with aroung 60%
DAY 6 - Sets of 2-3 reps with around 50%
DAY 7- off
I would VERY rarely recommend such an approach. The muscle will be able to handle it. And it is a good approach to improve technique. But you can’t do this for very long unless you are naturally built for squatting. More than 3-4 weeks and your joints will start to despise you.[/quote]
Although you don’t recommend this type of program, still I want to ask :
“Sets of 2-3 reps” - do you mean working up or doing several sets of 2-3 reps with the mentioned weight ?
[/quote]
Why ask a question about a program that I don’t recommend? I don’t want you to use such a program so I will not tell you how to use it.
It’s like asking ‘‘I know that you don’t want me to try to seduce your wife, but if I were to try can you tell me how I should go about it to have a good chance of succeeding?’’
[/quote]
I see no harm in this program considering the loads I’ll be using (barely 100 kg and under). I couldn’t train legs properly due to scoliosis, but now I’ve found a “safe” technique and want to focus on the squat as much as possible to bring up my pathetic leg strength.
[quote]Christian Thibaudeau wrote:
[quote]toots27mkc wrote:
How bad is smoking pot?[/quote]
It decreases testosterone levels by increase testosterone aromatization to estrogen. In other words… pot = lower test and higher estrogen.[/quote]
haha i love this one
Hi CT,
I tried the explosive lifts as mentioned Nate green article and i have to tell u my strenght just sky rocketed…I couldn’t believe it… I actually do kind of modfied javorek complex for warmup using light weigths which includes snatch,press and upright row etc…this time i just did them ramping the weight after each set and did them really explosively while keeping the rep to 3-5 range… doing explosively and ramping up the weight really made a difference… Love to hear more from you abt these kind of exploasive lifts… Can you recommed some old books which has good information… or atleast mention some great authors /stongman of the past and i can try to find their book
[quote]Thy. wrote:
[quote]Christian Thibaudeau wrote:
[quote]Thy. wrote:
[quote]Christian Thibaudeau wrote:
[quote]jonmb11 wrote:
Thibs,
I just got a power rack and wanted to know if i could perform squats everyday without negatively affecting my main workouts. Could I use a certain percentage of my max to just improve my technique, speed up recovery and increase my mobility?[/quote]
Olympic lifters around the world squat at every workout. But…
That having been said, you could squat this frequently. But you can only have roughly 2 somewhat challenging workouts. Something like…
DAY 1 - Working up to your max force point for sets of 3 reps at roughly 85%
DAY 2 - Sets of 2-3 reps with around 70%
DAY 3 - Sets of 2-3 reps with roughly 75%
DAY 4 - Working up to your max load point for sets of 3 reps (roughly 88-90%)
DAY 5 - Sets of 2-3 reps with aroung 60%
DAY 6 - Sets of 2-3 reps with around 50%
DAY 7- off
I would VERY rarely recommend such an approach. The muscle will be able to handle it. And it is a good approach to improve technique. But you can’t do this for very long unless you are naturally built for squatting. More than 3-4 weeks and your joints will start to despise you.[/quote]
Although you don’t recommend this type of program, still I want to ask :
“Sets of 2-3 reps” - do you mean working up or doing several sets of 2-3 reps with the mentioned weight ?
[/quote]
Why ask a question about a program that I don’t recommend? I don’t want you to use such a program so I will not tell you how to use it.
It’s like asking ‘‘I know that you don’t want me to try to seduce your wife, but if I were to try can you tell me how I should go about it to have a good chance of succeeding?’’
[/quote]
I see no harm in this program considering the loads I’ll be using (barely 100 kg and under). I couldn’t train legs properly due to scoliosis, but now I’ve found a “safe” technique and want to focus on the squat as much as possible to bring up my pathetic leg strength.
[/quote]
The load might not be heavy, but relative to your strength it is still somewhat stressful. I mentionned that I would not recommend such a program and I DON’T. Do what you want, but I don’t recommend it. Why ask questions if you do not listen to what I’m saying?
[quote]Christian Thibaudeau wrote:
[quote]Aneesh Varma wrote:
CT,
How would you activate your CNS in the morning prior to a throwing event (discus, shot put) that starts at around 12.00pm?
Thanks[/quote]
Light and explosive power clean and speed bench press. Roughly 4 x 2 with 60-70% on the power clean and 4 x 2 with 50% on the explosive bench. To be performed at roughly 7-8am.[/quote]
I’ve used this method many times before and have almost always felt great from it.
I’d also add that I’ve used the following exercises and had varying success with them, but just point them out as another option you may want to try:
Squats (Light & Fast)
Jump Squats
Overhead Back Shot Put Throws
Throws with an underweight implement (14lb shot if you’re competing in the 16lb shot put)
Thibs,
I was wondering if u could tell me if this is a good program
Ive just started doing an upper/lower split taken from one of the templates in ur article “How to design a damn good program” (i think that was the name of it) force spectrum ramping everything up to a 3RM (including Bis and Tris) with back off max rep set where applicable… my goals are size and strength im currently 5’9 225lbs. I am wondering if this will be enough volume for substantial hypertrophy i was doing straight sets eg. 3-5 sets x 5-8 reps all with the same weight. while this has maintained my current muscle size, the weights just dont seem to be going up
Hi coach,
I’ve been on a low fat diet for 6 weeks, and have had two cheat days in that span… would it be interesting to carb up the day before a wrestling competition? Or the morning of the competition?
Thanks.
[quote]gyakujujijime wrote:
Hi coach,
I’ve been on a low fat diet for 6 weeks, and have had two cheat days in that span… would it be interesting to carb up the day before a wrestling competition? Or the morning of the competition?
Thanks.[/quote]
Never so something for a competition without knowing EXACTLY how your body will react. You CAN carb up if you know EXACTLY how you will react. This means that you should have done this before, either for a prior competition or as a trial run 2-3 weeks earlier. The trial run doesn’t only mean carbing-up to see how you feel. It means doing EXACTLY what you would normally do at the competition… carbing-up at roughly the same time and then fighting after having carbed-up.
[quote]Christian Thibaudeau wrote:
[quote]gyakujujijime wrote:
Hi coach,
I’ve been on a low fat diet for 6 weeks, and have had two cheat days in that span… would it be interesting to carb up the day before a wrestling competition? Or the morning of the competition?
Thanks.[/quote]
Never so something for a competition without knowing EXACTLY how your body will react. You CAN carb up if you know EXACTLY how you will react. This means that you should have done this before, either for a prior competition or as a trial run 2-3 weeks earlier. The trial run doesn’t only mean carbing-up to see how you feel. It means doing EXACTLY what you would normally do at the competition… carbing-up at roughly the same time and then fighting after having carbed-up.[/quote]
Wow okay, so what would you recommend? A competition is 4 or 5 fights…
CT,
Im going away for a week, inbetween phase 1&2 of the IB programe. When i come back should i do another week of shoulders or go straight into back??
Thanks
[quote]Christian Thibaudeau wrote:
[quote]Thy. wrote:
[quote]Christian Thibaudeau wrote:
[quote]Thy. wrote:
[quote]Christian Thibaudeau wrote:
[quote]jonmb11 wrote:
Thibs,
I just got a power rack and wanted to know if i could perform squats everyday without negatively affecting my main workouts. Could I use a certain percentage of my max to just improve my technique, speed up recovery and increase my mobility?[/quote]
Olympic lifters around the world squat at every workout. But…
That having been said, you could squat this frequently. But you can only have roughly 2 somewhat challenging workouts. Something like…
DAY 1 - Working up to your max force point for sets of 3 reps at roughly 85%
DAY 2 - Sets of 2-3 reps with around 70%
DAY 3 - Sets of 2-3 reps with roughly 75%
DAY 4 - Working up to your max load point for sets of 3 reps (roughly 88-90%)
DAY 5 - Sets of 2-3 reps with aroung 60%
DAY 6 - Sets of 2-3 reps with around 50%
DAY 7- off
I would VERY rarely recommend such an approach. The muscle will be able to handle it. And it is a good approach to improve technique. But you can’t do this for very long unless you are naturally built for squatting. More than 3-4 weeks and your joints will start to despise you.[/quote]
Although you don’t recommend this type of program, still I want to ask :
“Sets of 2-3 reps” - do you mean working up or doing several sets of 2-3 reps with the mentioned weight ?
[/quote]
Why ask a question about a program that I don’t recommend? I don’t want you to use such a program so I will not tell you how to use it.
It’s like asking ‘‘I know that you don’t want me to try to seduce your wife, but if I were to try can you tell me how I should go about it to have a good chance of succeeding?’’
[/quote]
I see no harm in this program considering the loads I’ll be using (barely 100 kg and under). I couldn’t train legs properly due to scoliosis, but now I’ve found a “safe” technique and want to focus on the squat as much as possible to bring up my pathetic leg strength.
[/quote]
The load might not be heavy, but relative to your strength it is still somewhat stressful. I mentionned that I would not recommend such a program and I DON’T. Do what you want, but I don’t recommend it. Why ask questions if you do not listen to what I’m saying?[/quote]
Sorry for that.
In that case, what maximum frequency would you suggest? Would squat every other day (4 times in 8 days) do ? If I do nothing but squat for legs, what kind of loading parameters would you advice ?
Coach,
For activation purposes before a chest workout when would it be more beneficial to perform ballistic pushups from the floor rather than off a bench?
After reading the football program you posted a few days ago I started thinking about difference in training for fast twitch and slow twitch athletes.
I am a typical slow twitch guy. I am not a good sprinter. And my bench max is 120kg, while my 5rm is 107.5kg
Is the phase you posted in the “football program” thread even more important for a guy like me?
Are there any things I should think about when designing my own training programs compared to fast-twitch guys?
What is your main reason as to not generally recommending dumbells for pressing work? Dropping the dumbell on yourself or hurting a joint? I’ve always been nervous with dumbell flat bench, especially lately as I’m getting much stronger at it. The reason I still do it is because I feel like I get a good training effect from it that I cant duplicate any other way. My stretch reflex and stabilization. My mobility also benefits from it. What’s a good substitute for the flat DB bench?
So i guess I have 2 quesions:
From your experience, what is the main risk of injury on DB pressing?
What’s a good substitute(s)?
[quote]toots27mkc wrote:
What is your main reason as to not generally recommending dumbells for pressing work? Dropping the dumbell on yourself or hurting a joint? I’ve always been nervous with dumbell flat bench, especially lately as I’m getting much stronger at it. The reason I still do it is because I feel like I get a good training effect from it that I cant duplicate any other way. My stretch reflex and stabilization. My mobility also benefits from it. What’s a good substitute for the flat DB bench?
So i guess I have 2 quesions:
From your experience, what is the main risk of injury on DB pressing?
What’s a good substitute(s)?[/quote]
I just don’t like the part where you have to bring the DB in the starting position then putting them back. On the flat DB press it is not as problematic, but on the incline press, if you are even remotely strong, it can be.
I will say that I feel that DB pressing is generally more effective than barbell pressing though. I know that some equipment companies make a self-spotting DB bench, which makes DB safer.