Thibs New Training Questions #3

Training
281

[quote]broken4head wrote:

[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?[/quote]

I’ll take a stab. If you’re talking about this program Strength Training, Bodybuilding & Online Supplement Store - T NATION then I would do the deadlift on the quads and hamstrings day since the “back” in chest and back day refers to the upper back. As for the rest periods, I don’t see why those would change from the way they are prescribed in the program. As CT has mentioned, his “PERFECT REP/ RAMPING” method is not new, at least not to him. He’s been training like this since he started, and has assumed that everyone else trained this way as well. It was not until recently that CT realized that most people DON’T train this way, which is why he came out with the “PERFECT REP/ RAMPING” method.

Funny, because when I got back into lifting several years ago and wasn’t reading about training on the Internet, I instinctively ramped my weights. I then began reading stuff, and while I learned a lot of good things, I also moved away from ramping my weights to a more percentage-based method. This was a mistake. I have now come full circle and rely exclusively on ramping and how I feel during a particular training session. Training is more fun and productive. I still keep an eye on percentages just so I have an idea of the intensity, but I am not a slave to any percentage-based program.

282

[quote]MikeTheBear wrote:

[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. :slight_smile: 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]

So I tried this as I had planned. I only managed 4 rounds and I tried to keep the rest at around 4 minutes. Perhaps longer rests and more rounds are better?

I can see why this was a “favorite.” Unlike complexes or circuit-type work, I was not limited by muscle fatigue. When I got to the power cleans, they actually felt “easy” from a muscular strength standpoint, but I was gasping for air at that point. It reminded me of how I feel whenever I climb a hill when I cross-country ski. Because the arms and legs both work together during XC skiing, no muscle group feels particularly fatigued, but I can barely breathe as I near the top of the climb (sometimes before, in which case I just stop and rest).

283

[quote]MikeTheBear wrote:

[quote]MikeTheBear wrote:

[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. :slight_smile: 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]

So I tried this as I had planned. I only managed 4 rounds and I tried to keep the rest at around 4 minutes. Perhaps longer rests and more rounds are better?

I can see why this was a “favorite.” Unlike complexes or circuit-type work, I was not limited by muscle fatigue. When I got to the power cleans, they actually felt “easy” from a muscular strength standpoint, but I was gasping for air at that point. It reminded me of how I feel whenever I climb a hill when I cross-country ski. Because the arms and legs both work together during XC skiing, no muscle group feels particularly fatigued, but I can barely breathe as I near the top of the climb (sometimes before, in which case I just stop and rest).
[/quote]

Yes, the rest is only at the end of a round of 3 exercises, not between each exercise.

Mike, 4 rounds is actually pretty decent for a first time. I might recommend lengthening the rest intervals slightly, up to 5 minutes to get roughly 6 rounds in. Once you can reach 10 rounds, reduce the rest intervals back down to 4 minutes.

284

[quote]Thy. wrote:
Thib,

Might be a stupid question, but when you spoke of “strong lower back” and gave a spec program, by lower back do you mean erector spinae muscles ?[/quote]

Yes

285

[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]

Do one set of each exercise without rest, then rest 3-4 minutes. Start over…

286

[quote]Christian Thibaudeau wrote:

[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]

Do one set of each exercise without rest, then rest 3-4 minutes. Start over…[/quote]

So, if someone were to follow this fatloss workout, with what frequency would you do it? Every other day? 3x week?

287

Hey coach, with a DB bulgarian squat, how much weight does the front leg carry of the load, do you think the elevated leg does any of the work…thanks

288

[quote]Christian Thibaudeau wrote:

[quote]MikeTheBear wrote:

[quote]MikeTheBear wrote:

[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. :slight_smile: 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]

So I tried this as I had planned. I only managed 4 rounds and I tried to keep the rest at around 4 minutes. Perhaps longer rests and more rounds are better?

I can see why this was a “favorite.” Unlike complexes or circuit-type work, I was not limited by muscle fatigue. When I got to the power cleans, they actually felt “easy” from a muscular strength standpoint, but I was gasping for air at that point. It reminded me of how I feel whenever I climb a hill when I cross-country ski. Because the arms and legs both work together during XC skiing, no muscle group feels particularly fatigued, but I can barely breathe as I near the top of the climb (sometimes before, in which case I just stop and rest).
[/quote]

Yes, the rest is only at the end of a round of 3 exercises, not between each exercise.

Mike, 4 rounds is actually pretty decent for a first time. I might recommend lengthening the rest intervals slightly, up to 5 minutes to get roughly 6 rounds in. Once you can reach 10 rounds, reduce the rest intervals back down to 4 minutes.
[/quote]

Can’t wait to give this workout a try. Nice work Mike, I know the feeling you are talking about too. And, thanks Thibs for the answer. I was only unsure of the rest periods because of doing power cleans in a fatigued state. But like Mike said, it isn’t teh muscle fatigue, its the gasping for air! Thanks again guys!

289

Coach,

What is your opinion on extremely close grip pullup and presses ( 4 inches ) ? What should I expect in developement with this type of grip ? I was think ing trying this routine from CP’s site to get my overhead presses up, I have used the Doug Hepburn style of training before and really like the rep mix.

Routine:

Relative strength work

A-1 narrow pull-ups (4 inch grip)
6 x 2 @ 50X0 tempo, rest 100 seconds
A-2 Seated 80 degree BB military presses (4 inch grip)
6 x 2 @ 50X0 tempo, rest 100 seconds
Functional hypertrophy work

B-1 narrow pull-ups (6 inch grip) - grip is changed for varied stimulus, trust me it will increase results.
4 x 5 @ 40X0 tempo, rest 90 seconds
B-2 Seated 70 degree BB military presses (4 inch grip) - again, the change of angle will provide an even better result as you will tap into a slightly different motor unit pool.
4 x 5 @ 40X0 tempo, rest 90 seconds

Thanks,

Frank

290

CT,

Do you think board press (raw) will be dangerous for person who experienced pec tear in the past?
I love board presses, especially, close-grp reverse band 3 or 4board press with or without shirt (Big Iron gym style) because it is great way to practice lowering super heavy weight and strengthen eccentric phase. (Rack lockouts is great for building pure strength and I love it but I believe it is not optimal for above purpose so I don’t wanna replace them.) It also always transfered for both of my raw/shirted bench number instantly more than any other bench variations but I have always felt “FEAR” of injury when I do this so it could not have been my staple but if possible, I want to keep it to my bang for buck exercise list.

Last year I experienced partial pec tear when I benching explosivly (normal benching… might because of dehydrated, too much creatine/caffeine combo, long session without proper ParaWO nutrition etc…) and now already fully recovered and almost no problem when I do full ROM benching, floor press, even rack lockouts but the only time when I board press variation, I feel uncomfortable pain and “bad sign”. In addition to it, When I add raw board press exercise into my routine more often, I feel outer pec overpowering more. Do you think board presses cause some muscle imbalance in long term? (outer pec/inner pec, lateral/medial/long head of triceps etc) If so, what is your solution? completly avoid board press? or minimize volume and keep doing? or add some exersices correct the imbalance? If I remember correctly, power lifter, Vincent Dizenzo said similar experience in his training log at elitefts.

I know explosive lifting is the way to go and that is my style most of the time, of course, but I recently feel moderate to slow tempo of lifting (espesially, concentric phase) may be better for board pressing because, if lift explosive, bottom end muscle (pec) work more and if lift moderate speed, top end muscle (triceps) work more. I actually feel outer pec more with fast concentric and triceps more with slow/moderate concentric. Do you think fast lifting is the still better for board press? or will modelate tempo board pressing save my pec and give me decent results?

Metal millitia/Westside/Big iron/Elitfts crew/Strength coaches are doing different way.
I would like to know your thoughts on board pressing and how to do them.

Sorry for my poor english and long post and thank you for your contribution for training world.

291

CT,

I’m building a home gym for strength/bodybuilding. I need all the basics :
1-rack
2-adjustable bench (Hoist or Atlantis)
3-chin-up/dip station
4-dip belt
5-landmine
6-quality olympic bar (Texas, Sorinex or Pendlay)
7-weight ± 2 bumper plates
8-± farmer walk handles
9-± prowler

My question is twofold:
First, I’m from Montreal, Canada, do you know good supplier I should look into? I’d rather work with Canadian suppliers as the shipping cost is more realistic. For example, right now I’m thinking of buying the rack from threadmillfactory (which are holding a big sale, shipping for rack-only : 62$). EliteFTS offers good quality, but the shipping increases prices by like over 25% and it’s impossible to get estimate for shipping in Canada. Is there anyone you know that retail prowlers or Hoist benches in Canada? I did my research, but I believe I would benefit from your input :slight_smile:

Second question is something more general that could benefit readers here, on a subject you seldom addressed in the past: do you have hints for people who want to build a home gym? Any pitfalls to avoid?

292

CT do you recommend any natural test boosters for those with their deit, training and peri workout nutrition in check? Have you or your clients used any natural test boosters with success? and if so which ones? Also I have read that you recommend test boosters be cycled every 4 weeks so a list of a few would be of great help? Thanks!!

293

[quote]Christian Thibaudeau wrote:

[quote]ab1975 wrote:
Hi coach. What’s your opinion about the assesement about postural and corrective exercises? Also do you believe in functional training (core stabilization, free motion movements) concept for the average fitness client or the professional athlete? Thanks again.[/quote]

I’ll tell you this… if the wheels of your car are misaligned, regardless of how powerful the engine is, it wont perform optimally.

So yes I do believe in corrective exercises. But the only assessment tests I believe in are dynamic (e.g. Cook tests, Poliquin’s structural balance, Klatt tests, etc.) I do not believe that there is a great correlation between static/passive muscle testing and dynamic actions.[/quote]

What kind of specialist do you reccomend to consult or attend regarding imbalance cases?(ex. one leg longer than the other).

I know everyone has slight differences in limb length, but I’ve noticed that mine, specially in the legs, hinders performance quite a lot (I notice that my hip position in the bottom of the squat looks weird, and it’s one of my suckiest exercises).

294

[quote]Christian Thibaudeau wrote:

[quote]MikeTheBear wrote:

[quote]MikeTheBear wrote:

[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. :slight_smile: 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]

So I tried this as I had planned. I only managed 4 rounds and I tried to keep the rest at around 4 minutes. Perhaps longer rests and more rounds are better?

I can see why this was a “favorite.” Unlike complexes or circuit-type work, I was not limited by muscle fatigue. When I got to the power cleans, they actually felt “easy” from a muscular strength standpoint, but I was gasping for air at that point. It reminded me of how I feel whenever I climb a hill when I cross-country ski. Because the arms and legs both work together during XC skiing, no muscle group feels particularly fatigued, but I can barely breathe as I near the top of the climb (sometimes before, in which case I just stop and rest).
[/quote]

Yes, the rest is only at the end of a round of 3 exercises, not between each exercise.

Mike, 4 rounds is actually pretty decent for a first time. I might recommend lengthening the rest intervals slightly, up to 5 minutes to get roughly 6 rounds in. Once you can reach 10 rounds, reduce the rest intervals back down to 4 minutes.
[/quote]

So I took your advice and got 6 rounds in. Next workout - 8 rounds.

295

[quote]MikeTheBear wrote:

[quote]Christian Thibaudeau wrote:

[quote]MikeTheBear wrote:

[quote]MikeTheBear wrote:

[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. :slight_smile: 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]

So I tried this as I had planned. I only managed 4 rounds and I tried to keep the rest at around 4 minutes. Perhaps longer rests and more rounds are better?

I can see why this was a “favorite.” Unlike complexes or circuit-type work, I was not limited by muscle fatigue. When I got to the power cleans, they actually felt “easy” from a muscular strength standpoint, but I was gasping for air at that point. It reminded me of how I feel whenever I climb a hill when I cross-country ski. Because the arms and legs both work together during XC skiing, no muscle group feels particularly fatigued, but I can barely breathe as I near the top of the climb (sometimes before, in which case I just stop and rest).
[/quote]

Yes, the rest is only at the end of a round of 3 exercises, not between each exercise.

Mike, 4 rounds is actually pretty decent for a first time. I might recommend lengthening the rest intervals slightly, up to 5 minutes to get roughly 6 rounds in. Once you can reach 10 rounds, reduce the rest intervals back down to 4 minutes.
[/quote]

So I took your advice and got 6 rounds in. Next workout - 8 rounds.[/quote]

How many times are you doing this workout per week? I was planning on doing it twice a week during a fatloss phase. Not sure what Thibs recommends.

296

[quote]Italiano wrote:

How many times are you doing this workout per week? I was planning on doing it twice a week during a fatloss phase. Not sure what Thibs recommends.[/quote]

I was also thinking 2x per week to start. I would then add a day devoted just to heavy lifting and a day for steady state cardio.

297

Hi coach,
I am doing Charles Poliquin’s advanced GBC program which calls for tri-sets with 6,12 and 25 reps.
Wondering can u give me some triceps tri-sets which will hit all the heads and give a complete triceps workout

298

Hi coach. Could you please explain us how crucial are the role of time under tension and tempo? If somenone get muscle fatigue with some sets of 8-10 reps (example) and TUT 20-30 sec. per set (3 sec/rep). This sets are useful for hypertrophy (myofibrial or sarcoplamatic) or for strength because of anaerobic alactic energy system. Is it better choice to use lighter load to execute the 8-10 reps with TUT 40-70 sec to get anaerobic lactic energy system? Thanks again.

299

[quote]jeenumj wrote:
Hi coach,
I am doing Charles Poliquin’s advanced GBC program which calls for tri-sets with 6,12 and 25 reps.
Wondering can u give me some triceps tri-sets which will hit all the heads and give a complete triceps workout[/quote]

Why don’t you ask the guy who actually designed the workout? :slight_smile:

300

Christian,
I have started your Get Jacked Fast program. I also have the ANACONDA Protocol to use. There in lies my two questions. 1) Given what you know/believe now is there anything you was change/add to the Get Jacked program? 2) How can (or should you) you fit the ANACONDA Protocol in the nutrition parameters that are set in the Get Jacked program? I looked and searched through everywhere I could think of through out the forums and didn’t see this question posted earlier. I hope it’s not already been answered.
Thanks.