[quote]kjmont wrote:
When you first experimented with the IBB/Perfect Rep stuff did you ever have an extremely fast heart rate towards the end of your workout and postworkout?
i was wondering because i feel like i really applied the perfect rep today and my heart rate is through the roof and have been trying to figure out what its from.[/quote]
Yes, it’s from drastically jacking up (activating) the nervous system. it means that you did it right. This type of training will actually lead to an elevation in metabolic rate and will thus help you lose fat too.
I have been following I,BODYBUILDER since inception and I am very pleased with the results. I am getting more proficient with perfect rep techniques, but I hope to get much better.
Do you prescribe specific warmup stretching techniques that maximize the perfect rep guidelines?
Or,
Does the perfect rep technique work as a warmup during the ramping/feel set progression?
You’ve mentioned that you like to push hard for as long as you can and then deload when necessary (still doing something like 3 fun workouts that week). How long do you typically find you can go without a deload? And does it become more frequent during a fat loss phase?
[quote]pumped340 wrote:
You’ve mentioned that you like to push hard for as long as you can and then deload when necessary (still doing something like 3 fun workouts that week). How long do you typically find you can go without a deload? And does it become more frequent during a fat loss phase?[/quote]
It’s normally 8 weeks during a fat loss phase and 10-12 weeks otherwise. But it can vary depending on what’s going on in my life.
[quote]pumped340 wrote:
You’ve mentioned that you like to push hard for as long as you can and then deload when necessary (still doing something like 3 fun workouts that week). How long do you typically find you can go without a deload? And does it become more frequent during a fat loss phase?[/quote]
It’s normally 8 weeks during a fat loss phase and 10-12 weeks otherwise. But it can vary depending on what’s going on in my life.[/quote]
What about for powerlifters and strongman, do you believe there is merit in planned deloads opposed to unplanned and would a Westside set-up require more dealoads than an IBB type of program?
[quote]pumped340 wrote:
You’ve mentioned that you like to push hard for as long as you can and then deload when necessary (still doing something like 3 fun workouts that week). How long do you typically find you can go without a deload? And does it become more frequent during a fat loss phase?[/quote]
It’s normally 8 weeks during a fat loss phase and 10-12 weeks otherwise. But it can vary depending on what’s going on in my life.[/quote]
What about for powerlifters and strongman, do you believe there is merit in planned deloads opposed to unplanned and would a Westside set-up require more dealoads than an IBB type of program?[/quote]
When I say 8 and 10-12 weeks I am refering to MYSELF (which was the question). It is not meant to say that you need to deload every 10-12 weeks while IBB-type workouts.
Everybody requires different frequency of deloading. Some people need it very often; others almost never or very rarely. It depends on your body’s capacity to tolerate stress, how hard you are training, your nutritional status, your day-to-day stress level, type of job, etc. I absolutely cannot provide any generalization as to how often someone should deload. The answer will be ‘‘between every 2 weeks to every 52 weeks’’… or something like that!
The need to deload has more to do with how one trains rather than on the system he uses.Any system can be harsh or not on the CNS depending on how you train. As a rule of thumb I would say that a Westside style workout requires more often deloads than many systems because you are going above your limit twice a week, every week.
[quote]pumped340 wrote:
You’ve mentioned that you like to push hard for as long as you can and then deload when necessary (still doing something like 3 fun workouts that week). How long do you typically find you can go without a deload? And does it become more frequent during a fat loss phase?[/quote]
It’s normally 8 weeks during a fat loss phase and 10-12 weeks otherwise. But it can vary depending on what’s going on in my life.[/quote]
OK that’s about what I expected. I’m in the middle of a cut right now (5.5 weeks in) and am planning on it totaling about 12-16 weeks, with my last deload being right at the start. I’d definitely prefer to not stop and deload (actually, I’m going to the beach for a week so I guess I’ll just do it then lol). But when you do deload during a cut what do you do as far as your calories and carbs go? I know for a bulk you’ve said something about keeping calories/carbs just as high and possibly increasing anaconda consumption but I’m interested about for a cut.
[quote]pumped340 wrote:
You’ve mentioned that you like to push hard for as long as you can and then deload when necessary (still doing something like 3 fun workouts that week). How long do you typically find you can go without a deload? And does it become more frequent during a fat loss phase?[/quote]
It’s normally 8 weeks during a fat loss phase and 10-12 weeks otherwise. But it can vary depending on what’s going on in my life.[/quote]
OK that’s about what I expected. I’m in the middle of a cut right now (5.5 weeks in) and am planning on it totaling about 12-16 weeks, with my last deload being right at the start. I’d definitely prefer to not stop and deload (actually, I’m going to the beach for a week so I guess I’ll just do it then lol). But when you do deload during a cut what do you do as far as your calories and carbs go? I know for a bulk you’ve said something about keeping calories/carbs just as high and possibly increasing anaconda consumption but I’m interested about for a cut.
Thanks[/quote]
I actually wrote an article about deloading which should be up in a few weeks. When trying to add on mass I suggest increasing caloric intake during the deloading week, to surcompensate as much as possible.
During a cut I suggest keeping the daily food intake the same, without the peri-workout nutrients.
I’ve never read it before. One of the methods you discuss is a kind of rest-pause method, allowing 15 reps at a load higher than 15RM:
5 reps, rest 10-12 seconds, 4 reps, rest 10-12 seconds…1 rep, the only rep where you want to be close to failure.
I know you’ve written recently about microsets of 3 (in higher-rep HTH work), but do you still ever use/prescribe this 5-4-3-2-1 rep scheme? Is there a drawback of 5-4-3-2-1 as a functional hypertrophy method?
I had a question regarding the diet portion of the Get Jacked Fast! program. The program was implemented before FINiBARS were available, would the FINiBARS be suitable as low glycemic carbs? would 1 bar = 1 serving or a half a serving? I guess most importantly when can I eat delicious FINiBARS again!?
[quote]pumped340 wrote:
You’ve mentioned that you like to push hard for as long as you can and then deload when necessary (still doing something like 3 fun workouts that week). How long do you typically find you can go without a deload? And does it become more frequent during a fat loss phase?[/quote]
It’s normally 8 weeks during a fat loss phase and 10-12 weeks otherwise. But it can vary depending on what’s going on in my life.[/quote]
OK that’s about what I expected. I’m in the middle of a cut right now (5.5 weeks in) and am planning on it totaling about 12-16 weeks, with my last deload being right at the start. I’d definitely prefer to not stop and deload (actually, I’m going to the beach for a week so I guess I’ll just do it then lol). But when you do deload during a cut what do you do as far as your calories and carbs go? I know for a bulk you’ve said something about keeping calories/carbs just as high and possibly increasing anaconda consumption but I’m interested about for a cut.
Thanks[/quote]
I actually wrote an article about deloading which should be up in a few weeks. When trying to add on mass I suggest increasing caloric intake during the deloading week, to surcompensate as much as possible.
During a cut I suggest keeping the daily food intake the same, without the peri-workout nutrients.
[/quote]
OK cool thanks, that’s pretty much what I was thinking. I have low, medium and high carb days so I guess I’ll just stick with a middle ground with most of the macros throughout the week, without workout nutrition.
Some very strong raw powerlifters seem to prefer bench press with feet in the air or on the bench as assistance.
Konstantinovs who benches 250kg close-grip likes to do paused close-grips with feet in the air with 220kg as his best result in this movememnt.
Would you personally never recommend this exercise ? It’s probably hell for shoulder joints? (although hard to imagine how he does 220 kg without problems) This exercise if done with pause seems to be similar with the floor press only with longer ROM? i.e. a “purer” test of upper body strength ?
[quote]PB Andy wrote:
Thib, do you prefer a certain type of conditioning/GPP for Olympic weightlifters due to their unique program design?[/quote]
Back when I was still competing I once had to drop a lot of weight because I wanted to drop down 2 weight classes (don’t ask). To help me lose the weight I did sled walking (backwards and forwards) for 20 minutes after every training session.
In retrospect, I did my best lifting the first two months I did this (I then crashed simply because I over dieted).
So sled dragging is definitely a good form of GPP for olympic lifters.
I would still do sled dragging, but add prowler pushing. I would do 2-3 sessions per week; one heavy, one for speed and one lighter but longer.
[quote]Thy. wrote:
Some very strong raw powerlifters seem to prefer bench press with feet in the air or on the bench as assistance.
Konstantinovs who benches 250kg close-grip likes to do paused close-grips with feet in the air with 220kg as his best result in this movememnt.
Would you personally never recommend this exercise ? It’s probably hell for shoulder joints? (although hard to imagine how he does 220 kg without problems) This exercise if done with pause seems to be similar with the floor press only with longer ROM? i.e. a “purer” test of upper body strength ?[/quote]
It’s not a problem for the shoulders (you use a lighter weight than you normally use). The main ‘‘benefit’’ is that it takes the leg drive out of the bench (powerlifters are taught to use a strong leg drive when bench pressing) and prevents you from using a lower back arch.
By removing both of these the arms and shoulders must work harder. So in a sense it can be good for a lifter who already has a strong leg drive and want to focus more on upper body pressing.
I personally would not do it; I prefer to work on the specific skill of benching itself and the instability may make the movement more hazardous. If I want to take the legs out I do a floor press.
Also, just because a strong guy uses it doesn’t mean that it’s good for you. A lot of strong guys, world champions even, got superstrong while still make a lot of training mistakes, simply because of their genetic gifts or hard work.
Hey CT, after reading some of the posts on the forum i have come to conclusion i have really bad insulin sensitivity as the majority of my fat is on my hips i used to weigh 126 pounds at 5’11 and still had a lot of fat on my love handles, please could you outline what would be the best strategy to deal with this? if this has already been asked i am sorry.
Thanks in advance
[quote]PB Andy wrote:
Thib, do you prefer a certain type of conditioning/GPP for Olympic weightlifters due to their unique program design?[/quote]
Back when I was still competing I once had to drop a lot of weight because I wanted to drop down 2 weight classes (don’t ask). To help me lose the weight I did sled walking (backwards and forwards) for 20 minutes after every training session.
In retrospect, I did my best lifting the first two months I did this (I then crashed simply because I over dieted).
So sled dragging is definitely a good form of GPP for olympic lifters.
I would still do sled dragging, but add prowler pushing. I would do 2-3 sessions per week; one heavy, one for speed and one lighter but longer.
[/quote]
This is awesome, thanks Thib. I had the same kind of idea that sleds/prowlers would be ideal because it doesn’t load the spine, and it’s easy on the joints (which is why I hate Javorek-style complexes, though they do work).
Hi Thib, set me straight if i make something up here, with beginners is it better to work in a relatively higher range of our 1RM compared to more experienced trainees? As well as needing more sets are a higher intensity to elicit the same growth stimulus as a more experienced trainee? If so, when micro ramping would it be a good idea to wave load to get the best out of our main movement of the session?
Thanks
[quote]Pat_Butcher wrote:
Hi Thib, set me straight if i make something up here, with beginners is it better to work in a relatively higher range of our 1RM compared to more experienced trainees? As well as needing more sets are a higher intensity to elicit the same growth stimulus as a more experienced trainee? If so, when micro ramping would it be a good idea to wave load to get the best out of our main movement of the session?
Thanks[/quote]
Wave loading could work. I also like micro-ramping, extended ramping (ramping up for one rep number, then continuing to ramp up for a lower rep number… e.g. ramping up to the max force point for 5 reps, then ramping up to the max force point for 3 reps) and double ramping (performing two sets with the same weight before ramping up).
