just a question about high-reps HTH:
when do i have to use more weigth to begin with?
for example:
i bench pressed yesterday:
16 with 180 lbs (1.set)
14 with 180 lbs (2.set)
14 with 180 lbs (3.set)
9 with 180 lbs (4.set)
7 with 180 lbs (5.set)
so do i have to start with more weight next time?
Thanks.[/quote]
There is no ‘‘hard rule’’ but when you get an average of 12 reps or more per set, I would go up. You are right at 12 now so you could do another workout with the same load or increase slightly.
Here in Sweden a “new” supplement has started somewhat of a hype.
And when I read popular training sites from north american, I just can’t find the supplement listed anywhere.
The supplement is EAA (essential amino acids). I don’t know the difference compared to BCAA (which I know is a popular supplement in NA).
All over forums and sites in Sweden EAA is recommended before and after workouts instead of regular protein shakes.
I just wonder what your thoughts about this supplement is? I know there are studies made, and if you want to I can probably look them up.
Is this a supplement that deliberately is overlooked or how come this is so big in Sweden and not in USA?
Is it incorrect to jump backwards during power clean? What does it usually indicate ?[/quote]
I had this problem and in my case it was a flaw. In my case it was caused by my butt rising first, which then sent the bar away from my body. The jump back was my body’s reaction to try to pull the bar closer, but it didn’t work once the weight got heavy. When I’d try to go down for a full clean, I would miss out in front. Same with the snatch - everything out in front. What you need to focus on is setting up with your butt down, then making sure that during the first pull the angle created by your upper body and the floor remains constant. Put another way, the upper body rises as a unit - push only with your legs. I also found that standing closer to the bar with my shins touching also helps.
I still make this mistake and lose lifts out in front. It’s a tough habit to break for some reason.
My understanding is that the Bulgarian lifters jump back when they lift, but they are taught a somewhat different style of lifting than the triple extension. Unless you’re taught to lift that way, you shouldn’t be jumping back.
Finally, let me add this, because I know CT always mentions this. This problem only happens to me when I lift from the floor. As I tell my coach, if I could enter a meet were I’d be allowed to start the snatch from blocks with straps, I’d be doing okay. If you want to compete in OL, you’ll need to learn to pull from the floor - no way around it. If you’re just doing the lifts to develop power, start from the hang. From the hand, it’s much easier to get your body into the correct position for the second pull and the bar has less of a tendency to get away from you (although it’s still possible to miss out in front even from the hang).
Hi CT,
I was going to start “destroying fat” very soon and it was recommended that on heavy days I use your “PERFECT REP/ RAMPING” method. My question is; during chest back, would I alternate incline bench press and deadlift , and if so should I take less than a break between sets? Please point me in the right direction as far as how these heavy days should look.
just a question about high-reps HTH:
when do i have to use more weigth to begin with?
for example:
i bench pressed yesterday:
16 with 180 lbs (1.set)
14 with 180 lbs (2.set)
14 with 180 lbs (3.set)
9 with 180 lbs (4.set)
7 with 180 lbs (5.set)
so do i have to start with more weight next time?
Thanks.[/quote]
There is no ‘‘hard rule’’ but when you get an average of 12 reps or more per set, I would go up. You are right at 12 now so you could do another workout with the same load or increase slightly.[/quote]
So essentially he’s doing about 15-25 “mini” sets? Didn’t realize as much as 5 sets would be done with this method considering it would be heavier weight than a normal higher rep set and fairly high volume with 5 sets.
I plan on doing the IBB program while taking the Anaconda Protocol. My initial goal is to add some muscle and lose fat. I think this can be accomplished for a month or so because of my long layoff from lifting (7 months). I will be going zero carb (green veggies only) outside of the Protocol.
I was wondering where in the IBB program could I add some ESW without causing too much muscle loss and still aiding in fat loss? Thanks for your time!
just a question about high-reps HTH:
when do i have to use more weigth to begin with?
for example:
i bench pressed yesterday:
16 with 180 lbs (1.set)
14 with 180 lbs (2.set)
14 with 180 lbs (3.set)
9 with 180 lbs (4.set)
7 with 180 lbs (5.set)
so do i have to start with more weight next time?
Thanks.[/quote]
There is no ‘‘hard rule’’ but when you get an average of 12 reps or more per set, I would go up. You are right at 12 now so you could do another workout with the same load or increase slightly.[/quote]
So essentially he’s doing about 15-25 “mini” sets? Didn’t realize as much as 5 sets would be done with this method considering it would be heavier weight than a normal higher rep set and fairly high volume with 5 sets. [/quote]
Since you don’t take any of the mini-sets to failure, they are not more stressful on the CNS than a regular set. So this wouldn’t count as 15-25 sets, but 5.
just a question about high-reps HTH:
when do i have to use more weigth to begin with?
for example:
i bench pressed yesterday:
16 with 180 lbs (1.set)
14 with 180 lbs (2.set)
14 with 180 lbs (3.set)
9 with 180 lbs (4.set)
7 with 180 lbs (5.set)
so do i have to start with more weight next time?
Thanks.[/quote]
There is no ‘‘hard rule’’ but when you get an average of 12 reps or more per set, I would go up. You are right at 12 now so you could do another workout with the same load or increase slightly.[/quote]
So essentially he’s doing about 15-25 “mini” sets? Didn’t realize as much as 5 sets would be done with this method considering it would be heavier weight than a normal higher rep set and fairly high volume with 5 sets. [/quote]
Since you don’t take any of the mini-sets to failure, they are not more stressful on the CNS than a regular set. So this wouldn’t count as 15-25 sets, but 5.[/quote]
i used this for benching from pins and it was an AWESOME workout…
i am definitely gonna keep this.
one question though, should this style be avoided while on a cut?
Thanks for that random thought of the day!
I learned the OH squat and I have begun to add weight to it.
I learned the BehNecPres and I have begun to add weight to it.
My shoulders now feel better and more flexible.
I JUST BENCHED MY PREVIOUS MAX 3 TIMES! 3 SOLID REPS!
THANKS AGAIN!
Lets say you missed a weight session (Horizontal push and pull) would you make the next session (Quad dominat) a horizontal push and pull + quad day instead, or should i just let it go and keep with the regular plan. I cant move wieght sessions. Already have 6 MMA/Judo sessions per week which comes first.
Sorry havent been on in a while so i apologize for the backlogged topic: Christian, you have advocated cluster training for a while, but I have never seen it programmed like you have done it. I have experimented with sets of 2X4 and 3X5 all the way to 5X5, and have seen amazing results. I wonder -
If you think there is a relevance to doing higher-rep routines such as these for increasing muscular endurance and 2) If you recommend doing either antagonistic stretching or feeder sets between sets of clusters. Do you have a preference?
I was doing step-ups yesterday, sets of 6 reps, and I was trying to follow the advice you gave Kevin during one of the videos. I tried to take out the helping push from the non-working leg by keeping the toes from touching the ground.
Actually, I went even further. I took the non-working foot 1 inch off the ground. To do this, you have to powerfully tighten up the working muscle group, and this becomes the foundation for an intense repetition from a deadstop.
I’m wondering whether you didn’t intend for the exercise to be done like this, with ZERO push from the non-working leg instead of the bare minimal push (taking out the toes).
You had written on the forum that since they have such a big impact on the nervous system, you often try to limit deadstop reps, keeping them to 3 sets of a 3-rep cluster. Do you think it’s generably advisable to do higher rep step-ups with minimal help from the non-working leg for lift-off instead of absolute zero help?
Coach, first off, thanks for all the kickass info you provide. It has helped me out so much.
I have been reading about I,BB and am super excited to start it, but was wondering if there is any way to tweak it for my schedule. My gym is near my work which is an hour+ from my house. Is it possible to do monday-friday, or only 4 days per week, or anything different than prescribed? If not, then tell me to man up and get it done.
Also, is there a nutrition guideline while on I,BB?
Did you find have new discovery about tendons strengthening?
Are the best strategies still to use long eccentric movements to stimulate tendon hypertrophy and high reps/lowest intensity sets to stimulate blood flow?
If yes, how often should we use those strategies, once week or more? How many long eccentric reps should be used for that purpose?
Thibs, in the last TMUSCLE Twiter - fatloss edition you wrote (below), is there 3 minutes of rest after each exercise, or 3 minutes of rest only after A3?
Thanks
"This one was a “favorite” of one of my hockey players who played in Europe. Back in 2001, he started the summer at 195lbs and 12% body fat, and ended the summer at 192 and 6% body fat; all without any particular attention to his diet.
A1. Power snatch from hang: 3 reps using around 70-75% of your maximum.
A2. Sprint 200m: (basically 100m, turnaround, 100m back to the starting point).
A3. Power clean: 3 reps with the same weight you used for the snatches.
He started at two sets, and by the end of summer was able to do 14. No, I’m not kidding; but he was also the freakiest overall athlete I’ve ever worked with. Besides him, the most anyone ever did was 8, with three minutes between sets."
[quote]Italiano wrote:
Thibs, in the last TMUSCLE Twiter - fatloss edition you wrote (below), is there 3 minutes of rest after each exercise, or 3 minutes of rest only after A3?
Thanks
"This one was a “favorite” of one of my hockey players who played in Europe. Back in 2001, he started the summer at 195lbs and 12% body fat, and ended the summer at 192 and 6% body fat; all without any particular attention to his diet.
A1. Power snatch from hang: 3 reps using around 70-75% of your maximum.
A2. Sprint 200m: (basically 100m, turnaround, 100m back to the starting point).
A3. Power clean: 3 reps with the same weight you used for the snatches.
He started at two sets, and by the end of summer was able to do 14. No, I’m not kidding; but he was also the freakiest overall athlete I’ve ever worked with. Besides him, the most anyone ever did was 8, with three minutes between sets."
[/quote]
Funny, because I was going to try this one today. My guess is that the rest comes only after A3. Otherwise, it would be too easy. With 3 minutes between each exercise, even I could crank out around 14 rounds (A1 thru A3), but don’t hold me to that. CT probably meant to say “rounds” as opposed to “sets.” Remember, he’s a Canadian and his English not so good. Of course, I’m teasing you CT - your writing is way better than some of the stuff I’ve seen written by native speakers of English and I never would have guessed that English was a second language for you, so don’t even worry about it.
[quote]broken4head wrote:
Hi CT,
I was going to start “destroying fat” very soon and it was recommended that on heavy days I use your “PERFECT REP/ RAMPING” method. My question is; during chest back, would I alternate incline bench press and deadlift , and if so should I take less than a break between sets? Please point me in the right direction as far as how these heavy days should look. [/quote]
Anyone?
Of course, I’m teasing you CT - your writing is way better than some of the stuff I’ve seen written by native speakers of English and I never would have guessed that English was a second language for you, so don’t even worry about it.