Thibs New Training Questions #3

Training
781

[quote]pumped340 wrote:

[quote]Christian Thibaudeau wrote:

[quote]pumped340 wrote:
Hey CT, what do you think about high impact cardio (i.e. sprinting on a treadmill) affecting recovery, especially during a cut? I noticed some of my main exercises were going down while others were still maintaining or even slightly gaining strength and other than maybe just having a higher work capacity with my legs/back/biceps the only thing I notice with my training is that I have sprints the day before my push workouts and those workouts seem to be where I am losing strength. What do you think, coincidence or would something like complexes/bike HIIT be better since it’s low/no impact?[/quote]

I actually really like sprinting but hate treadmill sprints.

With sprinting the biggest problem is doing too much. Most sprinters might do 2 or 3 all out sprints during a session. When I was sprinting seriously (with a guy who was on the bobsleigh team and doing indoor track) we would do something like this…

2-3 form running (70-75% intensity) on the distance for the day (let’s say 60m)
2 x 30-30 (first 30m form running then 30m top-speed)
2 x acceleration 30 (30m top speed then ease into 30m form running)
2 x 60m sprint

The second problem is too much density. When doing sprint work you have to let both the nervous system and muscles recover fully betwen runs. Sometimes we might have up to 5 minutes between runs.

When used intelligently, sprints are very effective and don’t really hurt your performance. But if done in excess they really trash the nervous system.[/quote]

Hm wow yea that’s definitely different than what I’ve been doing and have always heard to do for HIIT.

This is what I’ve been doing
5min warm up: 5mph, 3incline
20sec: 10mph, 9incline (comes out to 90m)
40sec: jog/walk/gasp until I catch breath :slight_smile:
repeat for a total of 12x
5min cool down: 5mph, 3incline

So I guess that would be considered way too much? each sprint is 90m and there’s 12 (admittedly I could go a little faster considering I keep the same speed the whole time for sprints, but I’m gasping near the end). I’ve just always heard to do HIIT like this. Would such a low volume/long rest period plan like yours really have noticeable results in terms of fat loss? (I’m sure for actually increasing sprints it’s great)

[/quote]

Yeah, that’s interval training. I was talking about a sprinters workout. I personally do not recommend HIIT work if a person is dieting on lowish carbs.

782

[quote]Christian Thibaudeau wrote:

Yeah, that’s interval training. I was talking about a sprinters workout. I personally do not recommend HIIT work if a person is dieting on lowish carbs.
[/quote]

OK I see, thanks. How about low vs. high impact? Would intervals/HIIT on a bike or even BB complexes be more appropriate while dieting (and/or just in general) compared to something high impact like running?

783

Thib, you posted some sample workouts of a push/pull/leg split a few pages earlier. Assuming one’s recovery was adequate you recommended you prefer a 3 on-1 off split for maximum awesomeness. However when does arm work get done with that scheme?

784

hth has increased my squat by about 80lbs in the last 6 months.

I have now noticed that I am getting very weak in the hole.

I was thinking of training using the rest pause method for awhile.

any input?

785

[quote]ferox wrote:
hth has increased my squat by about 80lbs in the last 6 months.

I have now noticed that I am getting very weak in the hole.

I was thinking of training using the rest pause method for awhile.

any input?[/quote]
My input… 3 second pause-squats, bands/chains, isometric squats (squat all way the down slowly, go up 1/4 of the way, hold for 1-2 seconds, go down and squat back all the way up)

786

Hey Coach,

a Friend of mine wants to start training the “Super Accumulation Program” from Coach Poliquin. Hes training for only 1 year, so i said to him, that this program is just not good for him, what would you say? Is a programm which concentrates on extreme overloading good for a beginner with 1 year of “training age”?

Thank you

787

Hi coach. What’s your opinion about suspension training (like TRX etc.). Is it useful for average joe, advanced fitness enthusiasts or amateur-professional athletes? I saw a lot of marketing worldwide and many personal trainers and athletic coaches suggest this training model. Thanks for your help.

788

[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]

Would anyone mind reposting the Push part of the split I can’t seem to find it…

789

[quote]forensic91 wrote:

[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]

Would anyone mind reposting the Push part of the split I can’t seem to find it…[/quote]
From: http://www.mindandmuscle.net/content/marc-interviews-christian-thibaudeau

A typical pushing workout might look like this

A. Bench press x 3 reps

Micro-ramping (5 or 10lbs increments) starting at 60% of your max and working up to the max weight you can dominate for all the reps. Shoot for roughly 12 sets.

B. Close-grip bench press

Perform 1 set of max reps with 70% of the top weight you reached on â??Aâ??

C. Incline bench press

Perform 1 set of max reps with 60% of the top weight you reached on â??Aâ??

D. Push press

Perform 1 set of max reps with 60% of the top weight you reached on â??Aâ??

E. Dips

Perform 1 set of max reps with bodyweight only

790

Great interview too! thanks

791

mind/muscle connection question - Thibs or anyone else…

currently i ramp compounds up to top sets of 4(max acceleration) then follow up with 5 sets of 7 with about 75% the weight i ramped up to.

i have a hard time feeling the target muscles working. problem is im hesitant to switch up my routine because im cutting…

i was thinking about continuing to ramp up to the top set of 4 but drop the weight on the following sets a bit and go up to 10 reps…

thoughts? thanks

792

Hi CT,
I’m a huge fan and stunned to see how many questions you manage to answer on this thread, so thanks from all of us.

I need to do some serious cutting of bodyfat and want to use Poliquin’s GBC program to do so, but I’d like to swap the exercises he uses with something more posture-friendly. The postural problems are all basic computer guy syndrome: hunched shoulders, weak TA, anterior pelvic tilt, etc.
Do you have any recommendations?

The original workout is here: Strength Training, Bodybuilding & Online Supplement Store - T NATION

I like the incline stuff because my clavicular chest needs work, but I’d love something that doesn’t emphasise shoulders as much. I found an article of yours on doing the Voyer shrug pre-workout and that’s helped a lot. Do you have any more tricks up your sleeve?

Also, when cutting is it still appropriate to drink Surge during and after the workout, or should this be skipped and replaced with BCAA and creatine?

Thanks again for everything you do for the rest of us!

793

[quote]MAF14 wrote:
mind/muscle connection question - Thibs or anyone else…

currently i ramp compounds up to top sets of 4(max acceleration) then follow up with 5 sets of 7 with about 75% the weight i ramped up to.

i have a hard time feeling the target muscles working. problem is im hesitant to switch up my routine because im cutting…

i was thinking about continuing to ramp up to the top set of 4 but drop the weight on the following sets a bit and go up to 10 reps…

thoughts? thanks

[/quote]

Try this…

  1. Do the main exercise as a ramp for 4 reps (like you are doing now)

  2. Pick one main assistance that you will do for 3-5 sets of 5 reps with roughly 70-75% (change the weight, up or down, on each set)

  3. Pick 4-5 assistance exercises for the muscle group (including some isolation work) and perform them as one ‘‘giant set’’ of max reps, shooting for anywhere between 8 and 10 per exercise.

  4. Perform the circuit 2 times

794

Hey Thib!

Currently lifting 6 days a week, 3-way split, one main exercise and other assistance exercises done for 1-2 max rep sets of anywhere from 6-12 reps.

Something I’m playing around with is this:
If max rep set ends up at 6 or less, I decrease the weight and do another set of 8-12

If max rep set ends up being 8 or more reps, I increase the weight, and try to end up around 6 reps.

Good/bad idea?

Also I’ve taken up grappling and will start looking into MMA when I’ve got the grappling down, any golden tips for MMA training you can share? I know it’s not your area of expertise excactly, but explosiveness, strength and hypertrophy definately is, which I need to throw guys around!

795

[quote]Christian Thibaudeau wrote:

[quote]MAF14 wrote:
mind/muscle connection question - Thibs or anyone else…

currently i ramp compounds up to top sets of 4(max acceleration) then follow up with 5 sets of 7 with about 75% the weight i ramped up to.

i have a hard time feeling the target muscles working. problem is im hesitant to switch up my routine because im cutting…

i was thinking about continuing to ramp up to the top set of 4 but drop the weight on the following sets a bit and go up to 10 reps…

thoughts? thanks

[/quote]

Try this…

  1. Do the main exercise as a ramp for 4 reps (like you are doing now)

  2. Pick one main assistance that you will do for 3-5 sets of 5 reps with roughly 70-75% (change the weight, up or down, on each set)

  3. Pick 4-5 assistance exercises for the muscle group (including some isolation work) and perform them as one ‘‘giant set’’ of max reps, shooting for anywhere between 8 and 10 per exercise.

  4. Perform the circuit 2 times[/quote]

This looks awesome! Its very impressive how you can take your training protocols, and change them on the fly to suit our specific goals…and offer these suggestions for free. It is very much appreciated. FYI, I don’t know if you remember…but you gave me a pretty specific “bench press fixer” protocol to follow a while back (I posted a pic, you said my problem was long arms) and the program is working great. It works even better with the CNS recoup workout done earlier in the day!!! you should be charging money for this :slight_smile:

THANKS!!!

796

[quote]Christian Thibaudeau wrote:

[quote]MAF14 wrote:
mind/muscle connection question - Thibs or anyone else…

currently i ramp compounds up to top sets of 4(max acceleration) then follow up with 5 sets of 7 with about 75% the weight i ramped up to.

i have a hard time feeling the target muscles working. problem is im hesitant to switch up my routine because im cutting…

i was thinking about continuing to ramp up to the top set of 4 but drop the weight on the following sets a bit and go up to 10 reps…

thoughts? thanks

[/quote]

Try this…

  1. Do the main exercise as a ramp for 4 reps (like you are doing now)

  2. Pick one main assistance that you will do for 3-5 sets of 5 reps with roughly 70-75% (change the weight, up or down, on each set)

  3. Pick 4-5 assistance exercises for the muscle group (including some isolation work) and perform them as one ‘‘giant set’’ of max reps, shooting for anywhere between 8 and 10 per exercise.

  4. Perform the circuit 2 times[/quote]

thanks a lot, this looks awesome. ill start today

797

[quote]lllDUTCHlll wrote:

[quote]Christian Thibaudeau wrote:

[quote]MAF14 wrote:
mind/muscle connection question - Thibs or anyone else…

currently i ramp compounds up to top sets of 4(max acceleration) then follow up with 5 sets of 7 with about 75% the weight i ramped up to.

i have a hard time feeling the target muscles working. problem is im hesitant to switch up my routine because im cutting…

i was thinking about continuing to ramp up to the top set of 4 but drop the weight on the following sets a bit and go up to 10 reps…

thoughts? thanks

[/quote]

Try this…

  1. Do the main exercise as a ramp for 4 reps (like you are doing now)

  2. Pick one main assistance that you will do for 3-5 sets of 5 reps with roughly 70-75% (change the weight, up or down, on each set)

  3. Pick 4-5 assistance exercises for the muscle group (including some isolation work) and perform them as one ‘‘giant set’’ of max reps, shooting for anywhere between 8 and 10 per exercise.

  4. Perform the circuit 2 times[/quote]

This looks awesome! Its very impressive how you can take your training protocols, and change them on the fly to suit our specific goals…and offer these suggestions for free. It is very much appreciated. FYI, I don’t know if you remember…but you gave me a pretty specific “bench press fixer” protocol to follow a while back (I posted a pic, you said my problem was long arms) and the program is working great. It works even better with the CNS recoup workout done earlier in the day!!! you should be charging money for this :slight_smile:

THANKS!!!
[/quote]

Well I can’t take the credit for the rapid adaptation of the principles. The workout I posted is the template for what I am currently doing with IFBB pro Darryl Gee. With some variations of course, but that’s the gist of it.

In 2 weeks on this program, Darryl freaked out because he is getting stretch marks again. Kinda hard to do after 15+ years of hard training and when you already built the muscle mass of an IFBB pro!

Kevin Nobert is training with him and he gained 7lbs the first 10 days while getting slightly leaner.

We also had top level amateur (weight class winner at the USA) Luis Santa try one of these workouts and he was so hooked that he decided to come to HQ and train with us again, despite being less than 10 days out from his next contest.

798

[quote]Amonero wrote:
Hey Thib!

Currently lifting 6 days a week, 3-way split, one main exercise and other assistance exercises done for 1-2 max rep sets of anywhere from 6-12 reps.

Something I’m playing around with is this:
If max rep set ends up at 6 or less, I decrease the weight and do another set of 8-12

If max rep set ends up being 8 or more reps, I increase the weight, and try to end up around 6 reps.

Good/bad idea?

Also I’ve taken up grappling and will start looking into MMA when I’ve got the grappling down, any golden tips for MMA training you can share? I know it’s not your area of expertise excactly, but explosiveness, strength and hypertrophy definately is, which I need to throw guys around![/quote]

MMA guys need strength-endurance and power-endurance. A lot of guys train this the wrong way by doing too many reps with too little weight, to extend their set. Remember that the basis for strength-endurance and power-endurance (speed-strength endurance) is ‘‘STRENGTH’’. Remove that element and you will not get the proper training effect.

What I recommend is a ‘‘power circuit’’.

Pick anywhere between 4 and 6 exercises (depending on how you are feeling on that day) which should cover the whole body.

The selection should include:

  • heavy basic lifts
  • explosive movements
  • bodyweight or sled exercises

Then you do the exercises as a circuit, with as little rest as possible without having a drop in performance, but you keep the sets short… 3 reps for the heavy lifts and olympic lifts (if you use them), 5 reps for jumps and throws… only the bodyweight exercises can be done for more reps.

A circuit I uses that is very effective is as follow:

A1. Power snatch from the hang - 3 reps
A2. Bench press - 3 reps
A3. Burpees - 5 reps
A4. Medicine ball throw down then overhead (slam it 5 times on the floor then throw it overhead as far back as possible, once)
A5. Prowler sprint 20 yards
A6. Plyo push ups - 5 reps

The circuit is performed anywhere between 3 and 6 times depending on performance.

799

Sounds awesome…I actully have one follow up question. Is there any way to use the above set up with training twice per day? Maybe main lift in the A.M. Bench Press , with accessory movements geared towards chest. And P.M. Session Push Press , with accessory movements geared towards Delts? Could that work? or if you have any suggestons it would be sweet to hear em…Thanks Thib

800

[quote]lllDUTCHlll wrote:
Sounds awesome…I actully have one follow up question. Is there any way to use the above set up with training twice per day? Maybe main lift in the A.M. Bench Press , with accessory movements geared towards chest. And P.M. Session Push Press , with accessory movements geared towards Delts? Could that work? or if you have any suggestons it would be sweet to hear em…Thanks Thib

[/quote]

We actually train twice a day. The first 2 weeks we had 3 double split days, now we kick it up to 5.

But they are on a specialization phase (back) right now. But the same can still apply to a phase of regular training.

Here is what I would do:

DAY 1 AM - Back thickness
DAY 1 PM - Back width

DAY 2 AM - Chest or bench press spec
DAY 2 PM - Shoulders or overhead spec + triceps

DAY 3 AM - Biceps
DAY 3 PM - Traps

DAY 4 AM - Quads and hams
DAY 4 PM - Calves and abs