How often do you recommend changing routines.I searched around and I found some info in your old articles.
Basically you said change your routine every 4-6 weeks.The more you are stagnating the more you change.
Do you still agree with this or has your opinion changed?
[quote]Christian Thibaudeau wrote:
[quote]Italiano wrote:
ps. the prowler kicked my ass, couldn’t believe that thing. Was my first time, and got prowler flu and puked after 5 sprint pushes of 70yrds. Think I should have kept the distance a bit shorter!! haha[/quote]
Yes you should have. I am personally not using the prowler to “kick ass” or to challenge my manhood. A lot of people do it but I do not like that application myself. I much prefer shorter distances for speed. I use the same approach with the prowler as I do with other training methods… I must have a exact physiological reason to do something and puking is not one of them.
I know that the “prowler flu” is something “cool” right now; and for some reason everybody using the prowler is shooting for that … probably to get peer approval, but IMHO it is not the best application of that training tool.
A lot of people use it for GPP or conditioning work, that’s fine. I prefer to use it as a tool to build power, speed, strength and to increase training volume without drastically increasing the length of the recovery process.[/quote]
Thibs, it wasn’t my intention to puke. I was doing the prowler for cardio/gpp type conditioning work. Will definitely shorten the distance. What is an acceptable distnace to go for for a workout. say 300 metres total; 10 sprints x 30m? (You used to recommend a certain total distance for sprints like I mentioned above)
Thanks, I also plan on buying blast straps in order to do eccentric-less training with my prowler as well!
In regards to the spec. approach you posted in the be patient thread, I was wondering does it work the same way as a regular spec. where you see the gains after you switch programs or do you see it during it because of the 4 non-spec. workouts in a row.
What do you think of this type of ramping/contrast training:
Ramp up in singles (5-7 singles) to an easy (say 90-92%) daily explosive max.
And then go back from there to about 80% of that max and ramp up regularly for 2-5 reps to the MFP.
I just love the feeling of the PAP effect and the explosiveness/activation it gives for regular loads.
[quote]Thy. wrote:
What do you think of this type of ramping/contrast training:
Ramp up in singles (5-7 singles) to an easy (say 90-92%) daily explosive max.
And then go back from there to about 80% of that max and ramp up regularly for 2-5 reps to the MFP.
I just love the feeling of the PAP effect and the explosiveness/activation it gives for regular loads.[/quote]
I like it. But remember that you should still get enough mechanical (volume) to stimulate maximum growth. I would also not ramp with less than 2 reps on a regular basis. And 3 reps is better. I know that you (yourself) psychologically feel better if you use more weight and that is probably why you prefer to do singles. But for growth, singles are not optimal. Even for strength they are not.
Singles are good to become efficient at demonstrating the strength you have, sets of 3-5 reps will build more strength.
Thibs, for some reason I can’t post in the training lab whenever I go there to read teh updates. But, what does the peri-workout nutrition look like with the eccentric-less workouts, or how should this be set up?
[quote]Christian Thibaudeau wrote:
[quote]Thy. wrote:
What do you think of this type of ramping/contrast training:
Ramp up in singles (5-7 singles) to an easy (say 90-92%) daily explosive max.
And then go back from there to about 80% of that max and ramp up regularly for 2-5 reps to the MFP.
I just love the feeling of the PAP effect and the explosiveness/activation it gives for regular loads.[/quote]
I like it. But remember that you should still get enough mechanical (volume) to stimulate maximum growth. I would also not ramp with less than 2 reps on a regular basis. And 3 reps is better. I know that you (yourself) psychologically feel better if you use more weight and that is probably why you prefer to do singles. But for growth, singles are not optimal. Even for strength they are not.
Singles are good to become efficient at demonstrating the strength you have, sets of 3-5 reps will build more strength.[/quote]
Thanks for quick reply.
Is there a quick explanation why more mechanical stress in a set (3-5 reps) is still better than more weight handled for a single when we’re looking for neural (strength) adaptations ?
[quote]Thy. wrote:
[quote]Christian Thibaudeau wrote:
[quote]Thy. wrote:
What do you think of this type of ramping/contrast training:
Ramp up in singles (5-7 singles) to an easy (say 90-92%) daily explosive max.
And then go back from there to about 80% of that max and ramp up regularly for 2-5 reps to the MFP.
I just love the feeling of the PAP effect and the explosiveness/activation it gives for regular loads.[/quote]
I like it. But remember that you should still get enough mechanical (volume) to stimulate maximum growth. I would also not ramp with less than 2 reps on a regular basis. And 3 reps is better. I know that you (yourself) psychologically feel better if you use more weight and that is probably why you prefer to do singles. But for growth, singles are not optimal. Even for strength they are not.
Singles are good to become efficient at demonstrating the strength you have, sets of 3-5 reps will build more strength.[/quote]
Thanks for quick reply.
Is there a quick explanation why more mechanical stress in a set (3-5 reps) is still better than more weight handled for a single when we’re looking for neural (strength) adaptations ?[/quote]
From experience, with loads that are in the 88-92% range (thus a load that most people can probably do 4-5 reps with) the second rep is always better than the first one and the third rep will be better than the second in roughly 50% of individuals, equal to the first one in 30% or so and inferior to the previous 2 reps in 20% of the cases.
So doing 2 reps will almost always be better than doing 1 rep, unless you have to learn how to perform optimally for only 1 rep (e.g. powerlifting or olympic lifting contest) and doing sets of 3 will be superior to doing sets of 1 in 80% of the cases.
From experience, the only people that really benefit a lot for focusing on singles training most of the time are those who already are super neurally efficient and have built a lot of mass over the years. Others should focus on the 2-5 (even 3-5) reps zone when gaining a lot of strength is the main goal.
[quote]Italiano wrote:
Thibs, for some reason I can’t post in the training lab whenever I go there to read teh updates. But, what does the peri-workout nutrition look like with the eccentric-less workouts, or how should this be set up?[/quote]
The purposes of the eccentric-less workouts are:
The amount of carbs to ingest pre-workout will thus vary on the amount of volume you want to perform and will range from 25g up to 75g… we can actually use no carbs (e.g. cutting phase) but it is not optimal.
Protein needs to be fairly high because we want to take full advantage of the non-insulin mediated nutrients transport from the workout. I like to shoot for 40-50g of casein hydrolydate. Daryl is using 3 scoops of Anaconda and 3 scoops of MAG-10 and Keven is using 2 and 2.
[quote]Christian Thibaudeau wrote:
Singles are good to become efficient at demonstrating the strength you have, sets of 3-5 reps will build more strength.[/quote]
Sry, disregard this post, I found my answer at the subsequent post
Christian,
I’m brachioradilis dominant and seem to add strength and reps very quickly on hammer/reverse type of movements, meanwhile biceps seems to not be as responsive. I’ve fairly long libms, both arms and legs.
Could you provide a rough guidline on how to approach this kind of “hyper” activity in synergetic muscles.
Thanks.
Hey CT, quick question:
My wife is 11 weeks pregnant. She’s trained hard and heavy for several years. We have had the worst time trying to find consistent information on what is or is not safe for her to do training-wise during her pregnancy. She’s talked to different doctors, looked online, etc. Doctors disagree and contradict one another, and the info online is garbage. Do you know of a reliable trustworthy source for this type of information?
CT,
I saw the post you put up for the guy who has limited time. You gave a 4 day split example. My question is for us mere mortals who have a job with 40 hrs per week who can't workout 6 times per week twice per day. Would you just have us adhere to the 4 day split but if you can workout twice per day, 4 times per week do that. for the 2nd workout of the day do the eccentric training with the Prowler or medicine ball? Your thoughts?
sriz
Coach, could you possibly recommend a quick outline of a concentrated spec loading routine for shoulder width? it would be greatly appreciated, thanks.
Hi Coach,
I am 56years old and have been weight lifting for about 15years already.
I dont consider myself advance but after viewing your videos and training methodlodgy,
I wish to try out your program. Before investing in your supplements, do you think I am too old?
I am 160lbs 5ft 10ins tall, abt 15% bodyfat.
Hope for your early reply. Tks for your time.
Richard.
[quote]supreme1 wrote:
Hi Coach,
I am 56years old and have been weight lifting for about 15years already.
I dont consider myself advance but after viewing your videos and training methodlodgy,
I wish to try out your program. Before investing in your supplements, do you think I am too old?
I am 160lbs 5ft 10ins tall, abt 15% bodyfat.
Hope for your early reply. Tks for your time.
Richard.[/quote]
Dr. Tim Hall which you can see in the traps video is 54 years old.
I train a 57 years old bodybuilder who not only won the masters class, but the overall class, beating guys 30 years younger than him… plus he was in better shape them when he competed in his 30s.
I also train a 60 years old firefighter who won 4 gold medals at the World Police and Fire Games in Firefit (think strongman training with a fireman suit).
One of my women client is 48 and bench pressed 175lbs and deadlifted 300lbs (would have had more had she not injured her back skiing) while weighing less than 123lbs.
Hi coach, i wonder why when talking about a push-pull-legs split you (and others) do it in that order.
For me it’s more comfortable to do pull-push-legs, esp. for lower back and front delts. Maybe it’s because i don’t recover easy from pressing (long arms). How about your thoughts about this?
[quote]esog wrote:
Hi coach, i wonder why when talking about a push-pull-legs split you (and others) do it in that order.
For me it’s more comfortable to do pull-push-legs, esp. for lower back and front delts. Maybe it’s because i don’t recover easy from pressing (long arms). How about your thoughts about this?[/quote]
Actually Daryl and Keven are using a pull-push-legs split this phase. I don’t care too much about the order. I just call it a push-pull-legs split because that’s how most coaches call it; the name doesn’t actually represent the actual order you have to use.
Thanks, unbelievable so far away and such quick answers. You deserve the title “coach” like no other! By the way i’m 41 right now and have been playing with iron for about over 20 years (on and off) and learning/ using a lot of your methods with pleasure.
Hey Coach,
I was reading through the archives and came across TC’s PUSH/PULL workout. I KNOW you do not critique others programs, but simply wanted your opinion on the concept OR do you Prefer adding a seperate legs day in?
To refresh your memory, he designed it with 4 different days -
Day1: Heavy Pull(8x3)
Day2: Heavy Push(8x3)
Day3: Off
Day5: Moderate PULL(4x6)
Day6: Moderate PUSH(4x6)
Day7: Off
Day8: Repeat
The set/rep scheme is VERY similar to what you are recommending to most now actually…along with a similar split which is why it sparked interest.
GJ