[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? :)[/quote]
Probably because he’s afraid CP won’t respond. Or worse, he might respond…
Seriously though, CP does not have a great track record of responding to articles on this site. And that’s fine. I get it - he’s an eccentric genius with a crazy busy schedule. I’m not knocking him for that. Every time a Poliquin article I read it with great interest, I really do, but I don’t bother asking questions. Then again, I never met the guy; for all I know, he may be the nicest, most helpful guy in the world in real life. My opinion is based solely on the various sarcastic comments in his articles, which I happen to enjoy. I’m still amazed that people didn’t get the Parkinsons medication joke from the “Bigger Arms” article.
[quote]ab1975 wrote:
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.
[/quote]
Most strong and big guys never gave a second thought about tempo. Those who get the better results are those who focus on the stuff that really matters.
Trying to be as explosive as possible when lifting the weight (obviously as fatigue sets in or if the weight if very heavy, it will not actually move super fast, but always attempt to accelerate it).
Trying to progress on a weekly basis either by adding weight, sets, reps with the same weight, reducing rest intervals without lowering your performance level, lifting more explosively… find ONE way of progressing)
Activate the nervous system early in the workout
Use the best exercises to get the job done
Plus, I’m a low reps guy. Which kinda means that I don’t believe in TUT since most of the sets I recommend fall outside of what is believed to be the ‘‘ideal hypertrophy time zone’’
I once used TUT and tempo recommendations, but haven’t done that in years.
I have had squatting problems for a long time. Mainly due to a lack of ankle mobility and left over scar tissue in the ankle from a bad ankle injury. Being a long-limbed individual, i am actually finding it much easier to squat deeper and with better form, if my stance is wide with my feet turned out. My feet also seem to constantly turn out when squatting, even if i try to keep them straight.
So my question is, if i squat very wide ALL the time (powerlifting style) would there be any negatives to this?
Also, what would you recommend for improving ankle mobility? I’ve tried a bunch of things.
[quote]toots27mkc wrote:
What is a jump lunge? I can’t find it anywhere. I didn’t think there was such a way to potentiate the Bulg Split Squats I’ve been doing.[/quote]
The jump lunge is basically a jump from a lunge position… Put your feet in a split stance, lower yourself down into a low lunge positon, from that position jump up as high as you can.
In the air switch legs so that you land with the leg that was in front, back and vice versa.
You can either perform the movement unloaded or holding a DB that is roughly 15% of your bodyweight.
“shredded in 6 days”
Is there something better than this peaking procedure right now ?
Or is it still the best You know / You are using ?
i`ve got 12 days to my contest
i`ve done this protocol once and worked well
that`s me now
i`m on low carb diet ( around 100 carbs daily ) drop it to <50 ?
stay with protein isolate after a workout ?
use some BCAA`s / Leucine during LC Phase ?
Can I use oatmeal , sweet potatoes , chocolate syrup and raisins for my carb load phase ? ( i`m usin them on cheat meals once weekly )
and now
is it worth playing with my current physique ?
[/quote]
There are a zillion ways to peak. I have used quite a few different methods with my bodybuilding clients. BUT I only play with the peaking procedure if I can work directly with the client (see him everyday in person) and can get at least one trial run in.
The GS in 6 is what I consider the safest, most fool proof way to peak. Is it the one that will give you the absolute best results? I won’t lie to you, I have used methods that gave slightly better results, but they are really hit and miss, which is why I can’t recommend them without me working one on one with the individual.
Hey CT, not a specific training question, I saw you post on the Wendler article today, and it reminded me of when you were up at elitefts. Maybe I missed it any comments you had on it, I was just wondering how that experience was and what you took away from training with those guys?
I’ve been using a low bar wide stance squat exclusively for the past few months. I’ve noticed that, if it goes up, so do my oly squat and front squat, even if I don’t train them.
The problem is that the low bar placement feels really awkward to me, and it’s getting more and more uncomfortable, instead of getting better. It bothers my elbows and my wrists, and it just doesn’t feel right on my upper back.
My question is, what if I switch to a high bar WIDE squat? Wouldn’t I receive the same or at least a similar training effect? Or is it really the bar placement that important?
I read your post before about squat vs deadlift ratio and that the difference can be quite high. But in my case my deadlift is 425 and my squat is 205 going below parallel. I am 6’2" 205 lbs. with long arms and legs (especially a long femur). So it might be expected that I deadlift more than squat but this much difference seems ridiculous. Also I trained squat for a couple years but only started deadlifting 6 months ago. Thanks for any input!
long story short, got mono end of October, tore my abs about 3 weeks later i think doing heavy back squats (right on top of where i was operated for a inguinal hernia 5 years ago) Hit the gym way too soon after getting sick with mono, lost 30lbs in 4 days. I stopped training until Christmas, started up slow, tore my abs again (not a hernia, just partial tear again and in the same spot)in the beginning of February i think doing reverse lunges without much weight, then stopped training again until now
How do you think I should I go about starting to train again so that i can lift heavy without tearing my abs again?
To give you an idea of where i was at: 5’11 230lbs @ 15%bf maxes:275 bench 400 squat 450 dl
I read your post before about squat vs deadlift ratio and that the difference can be quite high. But in my case my deadlift is 425 and my squat is 205 going below parallel. I am 6’2" 205 lbs. with long arms and legs (especially a long femur). So it might be expected that I deadlift more than squat but this much difference seems ridiculous. Also I trained squat for a couple years but only started deadlifting 6 months ago. Thanks for any input![/quote]
While it is a big difference, it’s not out of the norm for someone with your proportions. I once trained a hockey player who had a similar body type to yours and although he could deadlift in the low 600, he could barely squat 315 for 3 reps.
It’s not that he wasn’t strong. His legs were strong (high leg press and lunge numbers), his hamstrings were strong (obviously), his lower back was super strong and his glutes were very strong too. All the muscles requires to squat big were there.
It’s not that he didn’t squat either… a form of squat was included in most of his program once or twice per week.
It’s simply that his body type was the worst possible for the squat. He did manage to improve it over time, but it remained a lift where he put up much lower numbers than one would expect from his other lifts.
I read your post before about squat vs deadlift ratio and that the difference can be quite high. But in my case my deadlift is 425 and my squat is 205 going below parallel. I am 6’2" 205 lbs. with long arms and legs (especially a long femur). So it might be expected that I deadlift more than squat but this much difference seems ridiculous. Also I trained squat for a couple years but only started deadlifting 6 months ago. Thanks for any input![/quote]
While it is a big difference, it’s not out of the norm for someone with your proportions. I once trained a hockey player who had a similar body type to yours and although he could deadlift in the low 600, he could barely squat 315 for 3 reps.
It’s not that he wasn’t strong. His legs were strong (high leg press and lunge numbers), his hamstrings were strong (obviously), his lower back was super strong and his glutes were very strong too. All the muscles requires to squat big were there.
It’s not that he didn’t squat either… a form of squat was included in most of his program once or twice per week.
It’s simply that his body type was the worst possible for the squat. He did manage to improve it over time, but it remained a lift where he put up much lower numbers than one would expect from his other lifts.[/quote]
I feel your pain, Ramsey - my DL has always far exceeded my squat. Split Squat and Lunge I have what I think are good #'s but my full squat stinks in comparison. DL = 505 raw, full olympic squat 350ish, Split Sq = 275 with full ROM. Same body type, very long limbs. My squat used to really be poor until I put in some hard work and brought it up, DL has always been favorite probably because I don’t even have to train it and it stays high for me.
Don’t fret - be happy with your strengths and try to improve your weaknesses.
Thanks CT and Mutsanah. I was beginning to feel like some sort of freak, and not the good kind. I guess we all have our strengths and weaknesses.
Something cool I noticed since deadlifting is that my BOR has shot way up by 50 lbs in just a few months. Maybe I can recruit my HTMUs in my back better now. Maybe DL potentiates the BOR (i do them before). Maybe it’s psychological and putting 165 on the bar just feels light now. Either way the effect is there. Reminds me of the relationship between MP and BP.
