Reading the Perfect Rep forum I saw that you said that the method will improve neural coordination with fast-twitch muscle fibers and help make the other fibers act as if they were fast twitch as well. Will slower twitch fibers acting as fast twitch fibers grow larger like fast twitch ones do? Also, I read that intermediate fibers are given their fast or slow properties as you begin to train. I started out training with 3 seconds up, 3 seconds down, 3 sets of 12. Will doing the IBB program with the perfect rep reverse the poor coordination I have developed?
[quote]Christian Thibaudeau wrote:
[quote]sam21 wrote:
coach the program that you post for 1-arm dumbell snatch in the old thread is ideal to use for improve the barbell snatch from the floor?[/quote]
no[/quote]
coach do you have any suggestion for a spec program for the barbell snatch from floor.for a month now i hit a plateau and i havent find the way to go ahead.my main problem is in the top pull.
Afternoom Coach Thib,
When attempting maximum fat loss say 3-4 weeks before a set date, would you recommnend fully body workouts as opposed to splits? And could these full body workuots be split twice a day such as quad, and upper vertical push /pull, and hams upper horizontal push/pull? Followed by cardio on each ocasion.
Many thanks
Scott
Coach-
I am a little confused about when to do complexes. I see some people are doing them on days without lifting, and others are doing them after lifting. And, would it be to much to add sled drags to the same day as doing complexes? What is your take? Thanks
Kal-el
[quote]Christian Thibaudeau wrote:
[quote]elliot15 wrote:
I’ll give you all a moment to have a good laugh at a rookie post…now that you got that out of your system, here’s my question/comment.
After a long career playing international rugby, I really let myself go for some time. Until last year, set a resolution and actually stuck with it. Began hitting the weights, running, cardio and really watching the diet. To date, I’ve lost about 65 pounds net - I lost more than that but gained a good amount of lean mass.
I’ve recently begun the Anaconda Protocol, and perhaps I should have asked this question before starting, but starting all over again in terms of hitting the weights if I stick with the program can an old guy (37) expect results even if I’m not lifting the crazy weights Mr. Thibodeau is?
I like the site alot and appreciate the feedback.
Thanks,
Elliot[/quote]
One of the original ‘‘test subjects’’ for the protocol is Dr. Tim Hall who is over 50 and gained 9lbs in (if I remember correctly) 5-6 weeks without looking like he added any fat. His overall strength increased drastically too.
Another guy I used the protocol with is a 60 years old fireman who also added A LOT of strength (over 50lbs on his power clean and close to 100lbs on his deadlift) while actually training more for strength-endurance (Firefit events). He won 3 gold medals and 1 silver in the over 50 group at the world championships, despite being the oldest in his class.
So yes, it works.[/quote]
Out of curiosity how exactly did you get the firefighter so strong while training strength endurace?
Hey thib,
Which scheme would be better for a two day a week workout for athletes?
Scheme 1 upper body lifting, upper body conditioning on day 1 and lower body lifting, lower body conditioning on day 2
Scheme 2 upper body lifting, lower body conditioning on day 1 and lower body lifting, upper body conditioning on day 2
Scheme 3 total body lifting on day 1 and total body conditioning on day 2?
upper body conditioning would be rope throws, sandbags and sledge hammer work.
lower body conditioning would be tire flips, sled work, farmers walk, band runs.
[quote]drewh wrote:
[quote]Christian Thibaudeau wrote:
[quote]elliot15 wrote:
I’ll give you all a moment to have a good laugh at a rookie post…now that you got that out of your system, here’s my question/comment.
After a long career playing international rugby, I really let myself go for some time. Until last year, set a resolution and actually stuck with it. Began hitting the weights, running, cardio and really watching the diet. To date, I’ve lost about 65 pounds net - I lost more than that but gained a good amount of lean mass.
I’ve recently begun the Anaconda Protocol, and perhaps I should have asked this question before starting, but starting all over again in terms of hitting the weights if I stick with the program can an old guy (37) expect results even if I’m not lifting the crazy weights Mr. Thibodeau is?
I like the site alot and appreciate the feedback.
Thanks,
Elliot[/quote]
One of the original ‘‘test subjects’’ for the protocol is Dr. Tim Hall who is over 50 and gained 9lbs in (if I remember correctly) 5-6 weeks without looking like he added any fat. His overall strength increased drastically too.
Another guy I used the protocol with is a 60 years old fireman who also added A LOT of strength (over 50lbs on his power clean and close to 100lbs on his deadlift) while actually training more for strength-endurance (Firefit events). He won 3 gold medals and 1 silver in the over 50 group at the world championships, despite being the oldest in his class.
So yes, it works.[/quote]
Out of curiosity how exactly did you get the firefighter so strong while training strength endurace?[/quote]
Well, in all honesty, his starting strength levels were not very high and it’s not like he became a monster either. He did improve his strength dramatically, but not to the point of making him out of the norm.
But I can’t really explain all of what we did. We’re talking about a whole year of training. He did have a phase where he gained 50lbs on his clean and close to 100lbs on his deadlift in 8 weeks. But these gains were primed by what we did the whole year.
[quote]Kal-El wrote:
Coach-
I am a little confused about when to do complexes. I see some people are doing them on days without lifting, and others are doing them after lifting. And, would it be to much to add sled drags to the same day as doing complexes? What is your take? Thanks
Kal-el[/quote]
I don’t like complexes (based on variations of the olympic lifts). I have explained why many times in the past. So I don’t use them or recommend using them.
In all fairness, when I was training for olympic lifting, I sometimes did a modified Javorek complex as a warm-up. But that’s about it.
Coach,
i’m starting my new split next week: ub horizontal/deadlift/ub vertical/squat.
Now i wonder on which ub days to do curls and triceps extensions.
My ub days look something like this:
ub1: bent bb row - dumbbell row - benchpress - flyes
ub2: chinups -shrugs - overh. press - laterals
Hey Coach, I recall seeing an activation routine you wrote up for a rugby? player recently, to do before an event… I ramped up to my mfp on back squat yesterday and had a notice able increase on my vert last night during my basketball game…So instead of making game days an off day lifting wise, I’d like to incorprate something like you had written…I searched the old training thread and wasn’t able to find it. thanks you.
Thib, do you personally always keep weighted pull-ups in your training or you prefer cable pulldowns like most of the big guys ? What’s your biggest number on the weighted pull-ups ?
Coach,
Concept question: What is the practical difference between RATCHET LOADING (where you use 1 rep followed by 3 reps–all at the same weight) vs. the typical FORCE SPECTRUM Ramping (just using 3 reps)? I do see the overall rep volume per exercise is lower with RATCHET LOADING but one could just do fewer sets. Put differently, what does RATCHET LOADING accomplish that the normal approach does not?
Thank-you,
Roy
Coach,
What is your view on doing sprints/speed work directly after a workout? Only after upper body workouts? Like suggested in Jim Wendler’s 5/3/1 program to do sprints or the prowler 3x a week and he mentioned he doesn’t care when you do it as long as you do it. (I believe he said he does it right after his workouts)
What I was planning on doing is, after my upper body days, weights and finish my shake by the end of the workout, go do the speed work and consume my 2nd workout shake after.
thibs, just wondering if you think the IBB spec approach is the best way to gain mass for someone fairly new to bodybuilding. 1-2 years of experience. lol i know it sounds like a stupid question but i have a hard time justifying the fact that im specializing in my shoulders or back when i feel my whole body needs more mass.
[quote]Thy. wrote:
Thib, do you personally always keep weighted pull-ups in your training or you prefer cable pulldowns like most of the big guys ? What’s your biggest number on the weighted pull-ups ?[/quote]
To be honest I don’t do pull-ups that often, and I don’t even do lat pulldowns that often either. But that’s ME, not necessarily something that I recommend to everybody.
I personally prefer horizontal pulling exercises like barbell row, 1-arm row, chinese power DB row as well as thickness movements like rack pulls. It is probably from my olympic lifting background which influences my preferences both in exercise selection and type of physique (I prefer a thicker physique to a wider one).
But as I mentioned, this is MY personal preference, not something that I would recommend to most.
hey thib,
where do you stand on negatives and what and when is the best protocol to use them? I’ve heard of going 110 percent of your max and controlling it down in 3 seconds and have also heard of going 90 percent and lowering in 10 seconds. Just a little confused cause i’ve always heard of going heavier than your max and lowering under control.
Can you explain the difference between explosive versus max force reps?
[quote]Davinci.v2 wrote:
Can you explain the difference between explosive versus max force reps?[/quote]
In both cases the internal objective is the same: to attempt to accelerate the weight as much as possible.
The difference lies in the external representation of that objective, and this is directly dependent on the load used.
An explosive movement has a high level of acceleration whereas the max force rep will not actually be that fast, although you ARE attempting to lift it with a lot of acceleration. It is NOT a slow rep, but it is not an explosive movement.
See it as a spectrum…
You ALWAYS try to lift with as much speed as possible but…
-
if the weight is very light, acceleration will be very high, but force is not maximal because the weight (mass) overcome is not heavy enough… this could be called a max speed rep
-
if the weight is light, acceleration will see be very high (albeit slightly lower than with the super light weight) and force is slightly higher because of the greater load used. I often call this the ‘‘max power point’’.
-
if the weight is moderate, there is still some acceleration, but not as much, and force is high because the load used and acceleration are both high enough to cause a higher result. I call this the ‘‘max force point’’, or the heaviest weight you can still accelerate.
-
if the weight is pretty heavy, the speed of the lift will be low and because of that, even if the weight lifted (mass) is at its highest, the resulting force (force = mass X acceleration) will not be maximal. I call this the ‘‘max load point’’, or the heaviest weight that can be lifted without having a sticking point.
Basically the spectrum would look like:
Max Speed Reps (F = m x A) --) Max Power reps (F = m x A) --) Max Force reps (F = M x A) --) Max load Reps (F = M x a)
[quote]RawMinded wrote:
hey thib,
where do you stand on negatives and what and when is the best protocol to use them? I’ve heard of going 110 percent of your max and controlling it down in 3 seconds and have also heard of going 90 percent and lowering in 10 seconds. Just a little confused cause i’ve always heard of going heavier than your max and lowering under control.[/quote]
I use eccentric training contrasted with lightened concentric work. In other words I perform a heavy (90-110%) eccentric action immediately followed by a lighter concentric action (70-80%).
To do this I use weight releasers. Hook that are attached to the bar that ‘‘unhook’’ when you reach the end of the eccentric phase. This way you can lower a heavy weight, which is unloaded at the end of the lowering phase, then lift a lighter load.
I used to recommend slow eccentric when training this way (5 seconds) but now shoot for an eccentric phase that is just slightly slower than normal. For example if I normally lower the weight in 2 seconds, I might lower the load in 3-4 seconds with the added eccentric load.
It is my experience that, to transfer well to actual gains in lifting strength, an eccentric phase MUST be followed by a concentric (lifting) one. In other words, lowering the bar to your chest and not lifting it (or not even attempting to lift it) doesn’t do anything when it comes to gaining strength and is less than optimal when you want to stimulate growth.
That’s why I like to use the weight releasers… they allow me to lower a heavy (even above my max) weight, while still being able to do a solid lift.
If you don’t have weight releasers, you can use manual overload. Load the bar with 70-80% of your max. Have your partner push down on the bar during the eccentric phase and lower the bar in 3-4 seconds. When you reach the end of the eccentric phase, your partner releasers the bar and you lift it back up.
[quote]Christian Thibaudeau wrote:
[quote]RawMinded wrote:
hey thib,
where do you stand on negatives and what and when is the best protocol to use them? I’ve heard of going 110 percent of your max and controlling it down in 3 seconds and have also heard of going 90 percent and lowering in 10 seconds. Just a little confused cause i’ve always heard of going heavier than your max and lowering under control.[/quote]
I use eccentric training contrasted with lightened concentric work. In other words I perform a heavy (90-110%) eccentric action immediately followed by a lighter concentric action (70-80%).
To do this I use weight releasers. Hook that are attached to the bar that ‘‘unhook’’ when you reach the end of the eccentric phase. This way you can lower a heavy weight, which is unloaded at the end of the lowering phase, then lift a lighter load.
I used to recommend slow eccentric when training this way (5 seconds) but now shoot for an eccentric phase that is just slightly slower than normal. For example if I normally lower the weight in 2 seconds, I might lower the load in 3-4 seconds with the added eccentric load.
It is my experience that, to transfer well to actual gains in lifting strength, an eccentric phase MUST be followed by a concentric (lifting) one. In other words, lowering the bar to your chest and not lifting it (or not even attempting to lift it) doesn’t do anything when it comes to gaining strength and is less than optimal when you want to stimulate growth.
That’s why I like to use the weight releasers… they allow me to lower a heavy (even above my max) weight, while still being able to do a solid lift.
If you don’t have weight releasers, you can use manual overload. Load the bar with 70-80% of your max. Have your partner push down on the bar during the eccentric phase and lower the bar in 3-4 seconds. When you reach the end of the eccentric phase, your partner releasers the bar and you lift it back up.[/quote]
Thanks so much Thib, that was very helpful. I have used manual overload on preacher bicep curls with a broomstick on the positive and negative portions of the lift but never thought of doing it on negatives with bench. I’ve never used used weight releasers either, so basically you can only do one rep at a time with them cause you have to rack the bar and put the releasers back on?