[quote]Christian Thibaudeau wrote:
[quote]moogweasel wrote:
Thibs
1/When training Monday, Wednesday and friday, Would you recommend the ‘abbreviated training’ schedule you mentioned in a previous post, or a Push, pull, legs split?
If I’m doing Muay thai a couple of times a week I would be wary of overtraining - one the flip side, If I’m having 3-4 ‘off days’ recovery would not be as much of an issue I suppose.(when busy or enjoying the beach/sights of Thailand, where I’ll be moving to shortly)
I’m just thinking about an approach you mentioned:
‘One approach that we currently use is perform the main exercise for a muscle group with micro-ramping, and then pick 3-5 assistance exercises which are performed for 1 or 2 max rep sets’
2.Could this approach be used when training multiple body parts in one session? Would the volume be significantly reduced, if for example Chest, shoulders and triceps were trained in one session? (I’m thinking that the muscles would need a fair amount of stimulus if only trained once a week)
- I’m not 100% on how I would set up a session of this type? Could I micro-ramp up heavy on the bench and push press in one session? A little guidance would be appreciated.
As always, your advice is much appreciated
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Both approaches would work. Experiment with what you feel the best with.
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Yes and no… You are not training “muscles” with this approach but rather “movement patterns”. But on any given day you are training all the muscles involved in a movement pattern. For example when doing any compound pushing movement the pecs, triceps and shoulders are involved.
So to answer your question: you only pick ONE main movement per workout. For example the bench press. With this exercise you perform 8-12 sets, micro-ramping style. Then you pick 3-5 assistance exercises that go with the main movement. Either pick other pressing exercises (e.g. shoulder press, dips, DB incline press) or exercises targeting the pressing muscles (e.g. lying triceps extension, DB front raise, cable cross-over, etc.) or a mix of both.
These assistance exercises are performed for 1-2 sets of max reps.
- No, only one main movement per session.[/quote]
Hey Coach,
How do you go about selecting the weight used for the max rep sets for the assistance exercises? I noticed that during the IBB videos, max rep sets usually fell between 8-12 reps, should you select a weight that allows a similar amount of reps?
I read recently your views in sticking with a movement for a long enough time to ensure that, as neural adaptations begin to stall, it is muscular gains that fuel any further strength gains. As shoulders are a week point, I plan to use push press as my main movement in my push session, would you suggest sticking with this exercise as my main one for between 8-10 weeks? Would a selection of dips, lateral raise and dumbell press as assistance excercises be wise?
Thanks for your time.
