Thibs New Training Questions #3

Training
701

hello i have just question ; commebien de tepms pour une seance exple l’epaul perceque a la video elle reste que 5 a10 minute merci pour la reponse

702

Thibs,

out of curiosity, what might the biomechanical differences between chinups/pullups on a very fat bar (ex. football goalposts) rather than a standard bar in a gym? for example, without being able to squeeze the bar the same way, are certain muscle groups recruited more than normally?

thanks

703

[quote]get-it-done wrote:
Thibs,

out of curiosity, what might the biomechanical differences between chinups/pullups on a very fat bar (ex. football goalposts) rather than a standard bar in a gym? for example, without being able to squeeze the bar the same way, are certain muscle groups recruited more than normally?

thanks[/quote]

The stronger you can grip the bar on a back exercise, the more the forearms and arm flexors will tend to take over.

704

Hi coach. What do you suggest for fitness training periodization (maintenance, bosy composition, muscle growth)? After preparation phase what is the optimal choice to follow on between hypertrophy, strength, power phase and why? Thanks.

705

[quote]ab1975 wrote:
Hi coach. What do you suggest for fitness training periodization (maintenance, bosy composition, muscle growth)? After preparation phase what is the optimal choice to follow on between hypertrophy, strength, power phase and why? Thanks.[/quote]

I do not believe in, nor use the old phase approach where you focus only on developing one quality per phase.

706

Coach,

I am starting my 3rd week of shoulder specilization using IBB. I have seen great improvements in strength, but my shoulders are one area where I would like to see more muscle mass. I am currently planning to move onto the next phase, back specilization, of IBB next week. Will I continue to see improvement in my shoulders during the upcomming phases or will I need to repeat the shoulder phase after completing the full IBB training program? Thanks.

707

[quote]Grubes09 wrote:
Coach,

I am starting my 3rd week of shoulder specilization using IBB. I have seen great improvements in strength, but my shoulders are one area where I would like to see more muscle mass. I am currently planning to move onto the next phase, back specilization, of IBB next week. Will I continue to see improvement in my shoulders during the upcomming phases or will I need to repeat the shoulder phase after completing the full IBB training program? Thanks. [/quote]

you see the most improvements after the spec. phase is over, and i think you have to work on a body part for 4 -6 weeks to get the most benefit from it

708

Will a long duration isometric hold at beginning of a training sessions have a potentiating effect on subsequent exercises?

709

[quote]aquinho wrote:
Will a long duration isometric hold at beginning of a training sessions have a potentiating effect on subsequent exercises? [/quote]

Not to my experience. If anything it can burn out the CNS. Short isometric bursts (kinda like blast isometrics) could work though.

710

Hey coach you posted up a really awesome example of a Push day in a recent interview. Could you give corresponding examples for Pull and Legs? I’ve been doing something similar with great results.

711

coach for an athlete who compete in an anaerobic type Ï?Ï?οÏ?Ï? olympic style weightlifting for example leucine is better choice than bcaa.also what you sugeest to take pre and during workout?the main ghoal is the omprovement of relative strength and not hypertrophy.

712

[quote]wramsey wrote:
Hey coach you posted up a really awesome example of a Push day in a recent interview. Could you give corresponding examples for Pull and Legs? I’ve been doing something similar with great results.[/quote]

LEGS
A. Jump squat 30% bodyweight
5 sets of 5 reps (activation)

B. Back squat
Micro-ramping sets of 3 reps starting at 60%

C. Back squat
1 sets of max reps with 80% of the top weight for the squat in B.

D. Front squat
1 sets of max reps (with 60% of the top weight for the back squat in B.

E. Leg press
1 sets of max reps (target zone 8-12)

F. Romanian deadlift
1 sets of max reps (target zone 8-12)

G. Lying leg curl
1 sets of max reps (target zone 8-12)

H. Glute-ham raise
2 sets of max reps with bodyweight

PULL
A. Medicine ball slam
5 sets of 5 reps (activation)

B. Lat pulldown pronated medium grip
Micro-ramping sets of 3 reps starting at 60%

C. Pull-up (pronated medium)
1 sets of max reps (bodyweight)

D. Chin-up (supinated medium)
1 sets of max reps (bodyweight)

E. Chin-up parallel grip
1 sets of max reps (bodyweight)

F. Fat man pullups (horizontal row)
1 sets of max reps (bodyweight)

G. Seated rowing
1 sets of max reps (target zone 8-12)

713

Hi CT, from the off season football thread would the strength and size focus part 1 be a good basis for a more strength orientated phase aimed at the main power lifts?

714

[quote]Pat_Butcher wrote:
Hi CT, from the off season football thread would the strength and size focus part 1 be a good basis for a more strength orientated phase aimed at the main power lifts?[/quote]

No, it’s not the purpose of that training.

715

Regarding the push/pull/legs split above:

  1. Is there a reason for no activation exercise on the push day? Or was it just left out in the original post by accident?

  2. It looks pretty fun, but what is the reason for almost all max reps sets after there being an emphasis on low reps and how it’s hard to maintain “perfect reps” with higher reps?

  3. For the pull day, at what point (if there is one), should weight be added to all those pull ups. At first I guess one would focus on rep progression but if you got to say 15+ with reps would you begin adding weight?

Thanks a lot

716

Coach, I have been following the perfect rep principle for a while now, even lifting in that way before your article.

My point is that I now find myself in the situation where my heaviest single looks almost identical to my first rep and I cannot grind, I will just miss a lift. This means I am often ‘dominating’ a weight then on the next small jump in weight, I will fail…so I often go far past my MFP and onto my MLP before ending the exercise. Obviously some acceleration is lost between these two points but I would still consider myself to be dominating until I stop the exercise. I was just wondering your opinion on what is the best course of action: continue until I can no longer ‘dominate’ the weight (often near my MLP) OR stop at a weight I feel I am most forceful at(MFP) and perform sets until rep speed falls?

I have experimented with both and prefer the second approach, is this common?

717

[quote]pumped340 wrote:
Regarding the push/pull/legs split above:

  1. Is there a reason for no activation exercise on the push day? Or was it just left out in the original post by accident?

  2. It looks pretty fun, but what is the reason for almost all max reps sets after there being an emphasis on low reps and how it’s hard to maintain “perfect reps” with higher reps?

  3. For the pull day, at what point (if there is one), should weight be added to all those pull ups. At first I guess one would focus on rep progression but if you got to say 15+ with reps would you begin adding weight?

Thanks a lot[/quote]

  1. The push workout was just a quick answer to a question. Normally I either use 1-arm DB clean and press or plyo push ups for activation.

  2. The max rep set puts you in a different mindset than a regular high rep set. There is only one chance to get a good ‘‘score’’ and since you don’t have a specific target other than getting the most clean reps possible, you do not hold anything back during the set. Oftentimes if you have to do 12 reps or something like that you subconsciously pace yourself early in the set to keep some fuel for the last few reps, so that you can hit your target. With max rep sets this doesn’t occur.

I also like to use a time frame for the max reps set. For example, hit as many reps as you can in 20 seconds (a concept I described years ago in my article ‘‘Superman sets’’). This forces you to have a quick pace to your set and try to be explosive at all times.

Furthermore, even in the original IBB program, max rep sets are included.

  1. If you get more than 12 crisp reps, add weight.
718

Awesome, thanks for the quick and detailed response :slight_smile:

719

Hey Thibs you said you were once really into golf and i was wondering which lifts correspond most to one’s performance in this sport?

720

[quote]wramsey wrote:
Hey coach you posted up a really awesome example of a Push day in a recent interview. Could you give corresponding examples for Pull and Legs? I’ve been doing something similar with great results.[/quote]

anyone have a link to this interview?? Don’t remember seeing it on here…

Edit: nevermind, just found it…

For those who didn’t see it yet…

www.mindandmuscle.net/content/marc-interviews-christian-thibaudeau