Hey Christian,
Which one is the most effective exercises between standing millitary press or seated millitary press. Do you like one more than the other ?
Thank for your times.
Jeff
[quote]jeffgarden17 wrote:
Hey Christian,
Which one is the most effective exercises between standing millitary press or seated millitary press. Do you like one more than the other ?
Thank for your times.
Jeff[/quote]
I PERSONALLY (as in works best for MY body) the standing variation. And from experience it is the superior exercise with those with a solid athletic background. But individuals with less mobility and core strength will benefit more (immediately at least) from the seated variation.
Hey Christian,
How often have you found the psychological state of an athlete to contradict the physiological state? Say, someone being amped to train beyond their capacity. Like burning out affects them physically without them mentally acknowledging it…or are the psychological state and the physiological state pretty much always in sync?
Thibs you mentioned to set up a spec phase as follows below. I believe the monday and wednesday sessions would be the workouts with a PM session. How should It look when you put it all together. Just adding isolation circuits and eccentric-less during the pm sessions?
"Monday - Heavy work on big basic movements and heavy partials
Tuesday - Eccentric-less and isolation circuit
Wednesday - (toughest workout) Heavy basic lifts + circuits
Day 1 would focus solely on heavy lifting while Day 3 would include some heavy lifting (2 basic movements) but more isolation work and even some density techniques like rest-pause, circuits, etc."
Hey Thib,
I’ve been applying to several federal agencies and I want to get a good blend of strength and conditioning, and was thinking of something along the lines of your Renaissance Body Development program. Do you have any updates to that program or anything you’d recommend to change?
Thibs, you mentioned that you liked to hit all muscle groups twice a week during a normal cycle. Is this the recommendation you would use (below). If so, how could you incorporate eccentric-less training and blast straps/bands into this? In a PM session or supersetted after the main exercises like in the videos?
-
Do the main exercise as a ramp for 3 reps
-
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)
-
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.
-
Perform the circuit 2 times
Hey Coach!
This is my first post and I hope I’m in the right thread. First of all I want to thank you for all this information on T-Nation and sharing the knowledge. Kudos!
My problem is really limited time for lifting weights. I’m a student with 2 kids and a part time job, so to get my sorry ass to the gym four times a week is most of the time just a mission impossible.
The four day split routine you presented in the other thread looked sweet. It got me wondering if there is any possibility to get your idea of a best possible 3 days a week lifting routine for size. Unfortunately thats most I can do for now.
I’ve been lifting for couple of years, I’m a skinny guy by nature but following your principles and the perfect rep has made a huge difference already.
Thank you!
Hello Coach.
After reading and reading I came down with -what I think a great program- but I would like you to critise it.
First of all, I will be using ramping sets of 3 and 5 reps for the main, compound lifts.
Straights sets or cluster sets for the assistance exercises.
The program is a 4 days the week workout.
It is a variation of a push/legs/pull workout with the only difference that it goes like this:
Monday: workout
Tuesday: workout
Wednesday: rest
Thursday: workout
Friday: rest
Saturday: workouts
Sunday: rest
Every week either push, legs or pull will be performed twice.
Thw workouts will be consisted of compound movements.
For example: push (shoulders, chest, triceps)
Standing over head press (ramping sets of 3)
Incline bench press (ramping sets of 5)
Horizontal bench press ( ramping sets of 3)
Chest dips or close grip bench press (1 * 5/5/5/5/5 cluster set)
How does the above sound to you?
total crap or can it work?
Hey CT
I did a ramping session on Chest yesterday and went from (3 reps) 60% 1RM right through and actually pushed Pb on my 10th set (300lb). Straight after I went to Incline DB Press and pushed a PB again (100lb DB’s) 6 reps. I hit Fly’s then weighted dips as well and felt stronger than I have in a long time, then I kinda got confused… I felt like I could do a drop set to finish, back on bench, but after reading so much on here and hearing about CNS optimization etc, I didn’t want to over-do it.
Is it simply a ‘feeling’ thing as to whether I push a drop-set out? Or should I just hit it once a month or so? I’m getting growth and obvious increases in strength and i’ve only been running these methods for 3 weeks. It’s the first time i’ve felt like doing a drop-set. Help required Down Under!
Thank you in advance
Marcus
[quote]precedent wrote:
Hey CT
I did a ramping session on Chest yesterday and went from (3 reps) 60% 1RM right through and actually pushed Pb on my 10th set (300lb). Straight after I went to Incline DB Press and pushed a PB again (100lb DB’s) 6 reps. I hit Fly’s then weighted dips as well and felt stronger than I have in a long time, then I kinda got confused… I felt like I could do a drop set to finish, back on bench, but after reading so much on here and hearing about CNS optimization etc, I didn’t want to over-do it.
Is it simply a ‘feeling’ thing as to whether I push a drop-set out? Or should I just hit it once a month or so? I’m getting growth and obvious increases in strength and i’ve only been running these methods for 3 weeks. It’s the first time i’ve felt like doing a drop-set. Help required Down Under!
Thank you in advance
Marcus[/quote]
I personally do not like drop set. It is probably one of the worst method to increase overall mechanical loading. It is very stressful on the nervous system. A max reps circuit of 4-5 exercises would be a better choice to complete the workout.
[quote]Christian Thibaudeau wrote:
[quote]precedent wrote:
Hey CT
I did a ramping session on Chest yesterday and went from (3 reps) 60% 1RM right through and actually pushed Pb on my 10th set (300lb). Straight after I went to Incline DB Press and pushed a PB again (100lb DB’s) 6 reps. I hit Fly’s then weighted dips as well and felt stronger than I have in a long time, then I kinda got confused… I felt like I could do a drop set to finish, back on bench, but after reading so much on here and hearing about CNS optimization etc, I didn’t want to over-do it.
Is it simply a ‘feeling’ thing as to whether I push a drop-set out? Or should I just hit it once a month or so? I’m getting growth and obvious increases in strength and i’ve only been running these methods for 3 weeks. It’s the first time i’ve felt like doing a drop-set. Help required Down Under!
Thank you in advance
Marcus[/quote]
I personally do not like drop set. It is probably one of the worst method to increase overall mechanical loading. It is very stressful on the nervous system. A max reps circuit of 4-5 exercises would be a better choice to complete the workout.[/quote]
Glad I didn’t then! Can you suggest an effective circuit to finish with? I really enjoy plyometrics, not sure if they fit in though.
Marcus
[quote]precedent wrote:
[quote]Christian Thibaudeau wrote:
[quote]precedent wrote:
Hey CT
I did a ramping session on Chest yesterday and went from (3 reps) 60% 1RM right through and actually pushed Pb on my 10th set (300lb). Straight after I went to Incline DB Press and pushed a PB again (100lb DB’s) 6 reps. I hit Fly’s then weighted dips as well and felt stronger than I have in a long time, then I kinda got confused… I felt like I could do a drop set to finish, back on bench, but after reading so much on here and hearing about CNS optimization etc, I didn’t want to over-do it.
Is it simply a ‘feeling’ thing as to whether I push a drop-set out? Or should I just hit it once a month or so? I’m getting growth and obvious increases in strength and i’ve only been running these methods for 3 weeks. It’s the first time i’ve felt like doing a drop-set. Help required Down Under!
Thank you in advance
Marcus[/quote]
I personally do not like drop set. It is probably one of the worst method to increase overall mechanical loading. It is very stressful on the nervous system. A max reps circuit of 4-5 exercises would be a better choice to complete the workout.[/quote]
Glad I didn’t then! Can you suggest an effective circuit to finish with? I really enjoy plyometrics, not sure if they fit in though.
Marcus
[/quote]
Not in a max reps circuit.
Here are the different types of circuits that I use:
NEURAL CHARGE CIRCUIT: The goal of these sessions is to prime the nervous system prior to a later workout (e.g. am circuit for a pm session) or during an ‘‘off’’ day to promote neural recovery.
These include 2-5 exercises normally targeting the whole body or close to it, focused on explosive exercises (OL variations, plyo, med ball throws, jumps, etc.) the sets should be non-fatiguing, you keep the reps between 3 and 5 and you should actually feel energized after the session. If you are not, you did too much or pushed to close to your limit. Never allow a non-explosive rep.
STRENGTH CIRCUIT: Normally 3 exercises for a similar movement pattern or muscle group. Performed for heavy sets of 3 (compound) to 5 (isolation) reps. There is roughly 15-30 seconds of rest betwen exercises. You go heavy, but always in good form. If form breaks down, it’s too heavy. You can gradually ramp up the weight on these OR fluctuate the weight each cirucit… e.g.
SET 1
Push press 200lbs x 3 reps
Bench press 300lbs x 3 reps
Dips 45lbs x 3 reps
SET 2
Push press 180lbs x 3 reps
Bench press 320lbs x 3 reps
Dips 45lbs x 3 reps
SET 3
Push press 220lbs x 3 reps
Bench press 280lbs x 3 reps
Dips 45lbs x 3 reps
SET 4
Push press 200lbs x 3 reps
Bench press 280lbs x 3 reps
Dips 65lbs x 3 reps
MAX REPS CIRCUIT: Normally performed at the end of a normal session to increase volume. Can either use isolation or compount exercises and works best if you utilize different types of contraction or force curves (e.g. normal, elastic, eccentric-less, blast straps). You never count the reps, only do as many as possible in good form on all exercises but the reps should normally fall between 6 and 12 per exercise.
Here is an example for chest:
A1. Machine chest press
A2. Blast straps push ups
A3. Cable cross-over
A4. Chest press with the sled
If you want to make it into a pure isolation circuit without using multiple contraction types you can do:
A1. Pec Deck machine
A2. Cable cross-over
A3. DB flies with elbows 135 degrees
A4. DB flies with elbows 90 degrees (can even turn into a DB press as fatigue sets in)
You do the MAX REPS circuit only once. The strength circuit can be done 4-6 times but it is performed at the beginning of a workout and the neural charge circuit is done as many time as possible within a 20 minutes time frame.
[quote]Christian Thibaudeau wrote:
[quote]precedent wrote:
[quote]Christian Thibaudeau wrote:
[quote]precedent wrote:
Hey CT
I did a ramping session on Chest yesterday and went from (3 reps) 60% 1RM right through and actually pushed Pb on my 10th set (300lb). Straight after I went to Incline DB Press and pushed a PB again (100lb DB’s) 6 reps. I hit Fly’s then weighted dips as well and felt stronger than I have in a long time, then I kinda got confused… I felt like I could do a drop set to finish, back on bench, but after reading so much on here and hearing about CNS optimization etc, I didn’t want to over-do it.
Is it simply a ‘feeling’ thing as to whether I push a drop-set out? Or should I just hit it once a month or so? I’m getting growth and obvious increases in strength and i’ve only been running these methods for 3 weeks. It’s the first time i’ve felt like doing a drop-set. Help required Down Under!
Thank you in advance
Marcus[/quote]
I personally do not like drop set. It is probably one of the worst method to increase overall mechanical loading. It is very stressful on the nervous system. A max reps circuit of 4-5 exercises would be a better choice to complete the workout.[/quote]
Glad I didn’t then! Can you suggest an effective circuit to finish with? I really enjoy plyometrics, not sure if they fit in though.
Marcus
[/quote]
Not in a max reps circuit.
Here are the different types of circuits that I use:
NEURAL CHARGE CIRCUIT: The goal of these sessions is to prime the nervous system prior to a later workout (e.g. am circuit for a pm session) or during an ‘‘off’’ day to promote neural recovery.
These include 2-5 exercises normally targeting the whole body or close to it, focused on explosive exercises (OL variations, plyo, med ball throws, jumps, etc.) the sets should be non-fatiguing, you keep the reps between 3 and 5 and you should actually feel energized after the session. If you are not, you did too much or pushed to close to your limit. Never allow a non-explosive rep.
STRENGTH CIRCUIT: Normally 3 exercises for a similar movement pattern or muscle group. Performed for heavy sets of 3 (compound) to 5 (isolation) reps. There is roughly 15-30 seconds of rest betwen exercises. You go heavy, but always in good form. If form breaks down, it’s too heavy. You can gradually ramp up the weight on these OR fluctuate the weight each cirucit… e.g.
SET 1
Push press 200lbs x 3 reps
Bench press 300lbs x 3 reps
Dips 45lbs x 3 reps
SET 2
Push press 180lbs x 3 reps
Bench press 320lbs x 3 reps
Dips 45lbs x 3 reps
SET 3
Push press 220lbs x 3 reps
Bench press 280lbs x 3 reps
Dips 45lbs x 3 reps
SET 4
Push press 200lbs x 3 reps
Bench press 280lbs x 3 reps
Dips 65lbs x 3 reps
MAX REPS CIRCUIT: Normally performed at the end of a normal session to increase volume. Can either use isolation or compount exercises and works best if you utilize different types of contraction or force curves (e.g. normal, elastic, eccentric-less, blast straps). You never count the reps, only do as many as possible in good form on all exercises but the reps should normally fall between 6 and 12 per exercise.
Here is an example for chest:
A1. Machine chest press
A2. Blast straps push ups
A3. Cable cross-over
A4. Chest press with the sled
If you want to make it into a pure isolation circuit without using multiple contraction types you can do:
A1. Pec Deck machine
A2. Cable cross-over
A3. DB flies with elbows 135 degrees
A4. DB flies with elbows 90 degrees (can even turn into a DB press as fatigue sets in)
You do the MAX REPS circuit only once. The strength circuit can be done 4-6 times but it is performed at the beginning of a workout and the neural charge circuit is done as many time as possible within a 20 minutes time frame.
[/quote]
Thank you Coach! I’ll run it later in the week!
Thank you as well for the other exceptional info on this site, it’s informative, inspirational and a nice change for our world today where everyone wants to ‘protect what they know’.
Marcus
What is the purpose of strength circuit? Do you use around 80% there?
[quote]Thy. wrote:
What is the purpose of strength circuit? Do you use around 80% there? [/quote]
Roughly between 80 and 88%, although I never use actual percentage, I make sure that all reps are challenging and solid.
It is mostly used to build functional hypertrophy (size and strength to match).
[quote]Christian Thibaudeau wrote:
[quote]Thy. wrote:
What is the purpose of strength circuit? Do you use around 80% there? [/quote]
Roughly between 80 and 88%, although I never use actual percentage, I make sure that all reps are challenging and solid.
It is mostly used to build functional hypertrophy (size and strength to match).[/quote]
Thib:
What if the goal is ONLY strength and not size? I.E. moving your bench from 350 to 400 without gaining substantial size?
Thanks,
M
Thibs, for the popular push/pull/legs that you advocate, how can one add specialization for arms? Or shoulders? This three day per week routine is very nice but is there any room to focus on a weaker muscle group i.e. arms or shouldersâ?¦
[quote]Gup wrote:
Thibs, for the popular push/pull/legs that you advocate, how can one add specialization for arms? Or shoulders? This three day per week routine is very nice but is there any room to focus on a weaker muscle group i.e. arms or shouldersâ?¦[/quote]
If you want to specialize on a weak body part, training three times a weak is normally not sufficient, and the push/pull/legs split is not the ideal way to divide your training either. The way I see it you could always do biceps on pulling day, triceps on pushing day and biceps/triceps on leg day (which by extension would become “limb day”).
[quote]Mutsanah wrote:
[quote]Christian Thibaudeau wrote:
[quote]Thy. wrote:
What is the purpose of strength circuit? Do you use around 80% there? [/quote]
Roughly between 80 and 88%, although I never use actual percentage, I make sure that all reps are challenging and solid.
It is mostly used to build functional hypertrophy (size and strength to match).[/quote]
Thib:
What if the goal is ONLY strength and not size? I.E. moving your bench from 350 to 400 without gaining substantial size?
Thanks,
M[/quote]
You could use a 3-2-1 approach. In each strength superset one exercise is performed for 1 rep (roughly 95-97%), one exercise is performed for 2 reps (roughly 90-92%) and one exercise is performed for 3 reps (roughly 85-88%).
Assuming a 350lbs bench, 250lbs push press and 315 incline press it could look like:
SET 1
Bench 335lbs x 1
Push press 225lbs x 2
Incline press 265lbs x 3
SET 2
Push press 240lbs x 1
Incline press 285lbs x 2
Bench 310lbs x 3
SET 3
Incline press 300lbs x 1
Bench 320lbs x 2
Push press 220lbs x 3
Then start a second “wave” ideally using 5-10lbs more per set. So something like this:
SET 4
Bench 345lbs x 1
Push press 235lbs x 2
Incline press 275lbs x 3
SET 5
Push press 245lbs x 1
Incline press 305lbs x 2
Bench 320lbs x 3
SET 6
Incline press 310lbs x 1
Bench 330lbs x 2
Push press 230lbs x 3
I would recommend performing ramping on at least one of those movements before starting the circuit so that you are activated and ready to go.
[quote]Christian Thibaudeau wrote:
I would recommend performing ramping on at least one of those movements before starting the circuit so that you are activated and ready to go.[/quote]
Would clusters from pins before the ramping be ok, or would it be too much?