Hi Christian,
I hope you are well! On your article, “How to Design a Damn Good Programme” you have mentioned the use of a
Hi Christian,
I hope you are well!
In your article, “How to design a damn good programme” , you have mentioned the use of a Quad + Push and Hamstring + Pull split twice a week!
I could not however find the parameters for this split in the article. Ideally I would like to squat and deadlift twice a week, would you consider this too much for the average trainee? If possible could you please indicate how many exercises for the quad movements and how many for the push movements (presuming in this case push means upper body)!
Many thanks
Scott
[quote]pumped340 wrote:
Hey CT, I think this got lost somewhere with all of the other threads. Regarding neural charge workouts, if someone were to workout for 2 days, have 2 off days, say monday and tuesday, and then workout another 2 days (so wednesday + thursday here) would it make more sense to have a neural charge workout on the first day off or the 2nd? I would think the 2nd because it will get the NS “charged” closer to the next workout, is that a correct assumption? On the other hand having it on the first day off could help shuttle nutrients and whatnot to the muscles worked heavier the day prior. [/quote]
Actually I would do it on both days (ideally). A neural charge workout will always be better than taking an actual ‘‘off’’ day.
But if you decide to only do one, then you could make a case for both. On the first day it would be best for muscular recovery and on the second it would be best for performance. Nothing worse than trying to perform optimally after a full day of rest.
BUT if you do on the first day, high reps of eccentric-less training would be a better option than neural charge workouts to promote muscular recovery (pulling nutrients into the muscle). Whereas the neural charge workout would be best when performed on that second day.
For those with only one barbell in a home gym, is it a good idea to do sort of a Russian OWL complex for the whole body like: power clean + front squat + press ? (for a neural charge workout)
[quote]Christian Thibaudeau wrote:
[quote]pumped340 wrote:
Hey CT, I think this got lost somewhere with all of the other threads. Regarding neural charge workouts, if someone were to workout for 2 days, have 2 off days, say monday and tuesday, and then workout another 2 days (so wednesday + thursday here) would it make more sense to have a neural charge workout on the first day off or the 2nd? I would think the 2nd because it will get the NS “charged” closer to the next workout, is that a correct assumption? On the other hand having it on the first day off could help shuttle nutrients and whatnot to the muscles worked heavier the day prior. [/quote]
Actually I would do it on both days (ideally). A neural charge workout will always be better than taking an actual ‘‘off’’ day.
But if you decide to only do one, then you could make a case for both. On the first day it would be best for muscular recovery and on the second it would be best for performance. Nothing worse than trying to perform optimally after a full day of rest.
BUT if you do on the first day, high reps of eccentric-less training would be a better option than neural charge workouts to promote muscular recovery (pulling nutrients into the muscle). Whereas the neural charge workout would be best when performed on that second day.[/quote]
Thanks Chris, looks like I did the opposite lol (neural charge yesterday, incline walking this morning), but I’ll definitely keep this in mind for the future.
[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]
CT,
I’m a little confused on the difference between a drop set and a max rep set like in I bodybuilder where you drop the weight by 20% for a max rep set. Isn’t it the same thing or do you not recommend that anymore and prefer the max rep circuit. My goal is strength and size but more of an emphasis on size right now.
Coach, what changes would you make to the sample routine you outlined in the interview (for the pressing-movement-pattern) do fit an individual with long limbs - looking to hit arms a little bit more directly.
Thanks
[quote]as 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]
CT,
I’m a little confused on the difference between a drop set and a max rep set like in I bodybuilder where you drop the weight by 20% for a max rep set. Isn’t it the same thing or do you not recommend that anymore and prefer the max rep circuit. My goal is strength and size but more of an emphasis on size right now.
[/quote]
A drop set is a technique where you start an exercise with a certain weight, perform as many reps as you can, then without rest you reduce the weight on the same exercise and you continue on with the set.
Hey CT,
I noticed that you have a pair of gymnast rings in the training lab. Do you use these for dips instead of the regular dip bars? If not, is there any reason why? After, you had been talking about the chest as an internal rotater I would think that ring dips would be ideal as you can freely rotate your arms/hands.
A very cool exercise: Learn How to Use Gymnastic Rings - XR Bulgarian Dips - YouTube I do a weighted version of these using a similar head positioning and rotation that you described in the training lab for doing pushups on the blast strap and get a fantastic pump in my chest.
[quote]Quadforce wrote:
Coach, what changes would you make to the sample routine you outlined in the interview (for the pressing-movement-pattern) do fit an individual with long limbs - looking to hit arms a little bit more directly.
Thanks[/quote]
I’d keep the bulk of the workout the same.
I like this setup:
A. Top-half seated press from pins (starting just above head) ramping sets of 3
B. Seated (or standing) barbell shoulder press ramping sets of 3 - 5
C. Incline press ramping sets of 3 - 5 starting where B ended
D. Bench press ramping sets of 3 - 5 starting where C ended
E. 1-arm overhead DB triceps extension 4-5 sets of 5 reps
MAX REPS CIRCUIT*
F1. 1-arm overhead DB triceps extension (80% of E) max reps
F2. 1-arm cable triceps pushdown max reps
F3. 1-arm leaning away DB lateral raise max reps
F4. 1-arm DB front rause max reps
*Perform all the exercises for the left arm then redo the circuit with the right arm.
[quote]Christian Thibaudeau wrote:
[quote]Quadforce wrote:
Coach, what changes would you make to the sample routine you outlined in the interview (for the pressing-movement-pattern) do fit an individual with long limbs - looking to hit arms a little bit more directly.
Thanks[/quote]
I’d keep the bulk of the workout the same.
I like this setup:
A. Top-half seated press from pins (starting just above head) ramping sets of 3
B. Seated (or standing) barbell shoulder press ramping sets of 3 - 5
C. Incline press ramping sets of 3 - 5 starting where B ended
D. Bench press ramping sets of 3 - 5 starting where C ended
E. 1-arm overhead DB triceps extension 4-5 sets of 5 reps
MAX REPS CIRCUIT*
F1. 1-arm overhead DB triceps extension (80% of E) max reps
F2. 1-arm cable triceps pushdown max reps
F3. 1-arm leaning away DB lateral raise max reps
F4. 1-arm DB front rause max reps
*Perform all the exercises for the left arm then redo the circuit with the right arm.[/quote]
If you were to do a 3 day in a row specialization on with pressing movements, how would the other two days of pressing movements look? And would you perform eccentric-less workouts in the pm for each of the three days? I have to get me a prowler. Thanks Thibs.
CT, I’ve been watching the new Livespill training videos and it looks like a very promising…I’ve been thinking about how to incorporate some of these training techniques into my program. I notice that the underlying theme of the program is “highest possible volume, while not putting too much stress on the CNS.” Which is why the ecentric less training makes sense because with the concentric and excentric puts more stress on the CNS than just one of the two, but i don’t have all of the equiptment for that so i was thinking i could do concentricless training by just emphasizing very slow ecentric training by lowering the bar/dumbell/cable…etc… as slow as possible…Would this also work?
[quote]Costco77 wrote:
CT, I’ve been watching the new Livespill training videos and it looks like a very promising…I’ve been thinking about how to incorporate some of these training techniques into my program. I notice that the underlying theme of the program is “highest possible volume, while not putting too much stress on the CNS.” Which is why the ecentric less training makes sense because with the concentric and excentric puts more stress on the CNS than just one of the two, but i don’t have all of the equiptment for that so i was thinking i could do concentricless training by just emphasizing very slow ecentric training by lowering the bar/dumbell/cable…etc… as slow as possible…Would this also work?[/quote]
It’s not a good idea… read livespill for my whole answer
CT/Guys
Any where I can find a pull routine for a dude with long arms like myself? I like the idea of a single arm bicep circuit at the end.
Thanks
Moogweasel
[quote]Christian Thibaudeau wrote:
[quote]Quadforce wrote:
Coach, what changes would you make to the sample routine you outlined in the interview (for the pressing-movement-pattern) do fit an individual with long limbs - looking to hit arms a little bit more directly.
Thanks[/quote]
I’d keep the bulk of the workout the same.
I like this setup:
A. Top-half seated press from pins (starting just above head) ramping sets of 3
B. Seated (or standing) barbell shoulder press ramping sets of 3 - 5
C. Incline press ramping sets of 3 - 5 starting where B ended
D. Bench press ramping sets of 3 - 5 starting where C ended
E. 1-arm overhead DB triceps extension 4-5 sets of 5 reps
MAX REPS CIRCUIT*
F1. 1-arm overhead DB triceps extension (80% of E) max reps
F2. 1-arm cable triceps pushdown max reps
F3. 1-arm leaning away DB lateral raise max reps
F4. 1-arm DB front rause max reps
*Perform all the exercises for the left arm then redo the circuit with the right arm.[/quote]
CT, I wanted to thank you for the livespill videos. Those are incredibly useful, and I’ve found that the brightest gems what I’ve heard from a coach can be heard from you when you speak.
Anyway, I wanted to ask a question about exercise selection. I’ve been on a push-lower-pull split for more than 3 months now, but I’ve kept clean and presses for shoulders during the whole time. What’s your take on them? Obviously, the “clean” portion of the exercise is a pulling movement, where one can feel the upper-back muscles pretty damn well. Should I ditch them from push days, or would it be better to keep them in, as I always did?
I admit, they’ve been my main shoulder movement throughout my entire training past, and perhaps thats why I never considered ditching them from my splits.
Anyway, I’m looking forward to your response and opinion. Thanks in advance.
[quote]Vejne wrote:
CT, I wanted to thank you for the livespill videos. Those are incredibly useful, and I’ve found that the brightest gems what I’ve heard from a coach can be heard from you when you speak.
Anyway, I wanted to ask a question about exercise selection. I’ve been on a push-lower-pull split for more than 3 months now, but I’ve kept clean and presses for shoulders during the whole time. What’s your take on them? Obviously, the “clean” portion of the exercise is a pulling movement, where one can feel the upper-back muscles pretty damn well. Should I ditch them from push days, or would it be better to keep them in, as I always did?
I admit, they’ve been my main shoulder movement throughout my entire training past, and perhaps thats why I never considered ditching them from my splits.
Anyway, I’m looking forward to your response and opinion. Thanks in advance.[/quote]
I do feel that the clean and press is probably the best overall shoulder builder possible. And while a portion of the movement is a pull; it still works mostly pushing muscles. I would keep it in your pressing workout, don’t discard a great movement because it’s not a ‘‘pure’’ pressing exercise.
Worst case scenario you could do the movement twice … once in your pushing day and once in your pulling day. On your pushing day only clean the first rep and then press 3-5 times. On your pulling day do the opposite, 5 cleans + 1 press.
[quote]Christian Thibaudeau wrote:
[quote]as 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]
CT,
I’m a little confused on the difference between a drop set and a max rep set like in I bodybuilder where you drop the weight by 20% for a max rep set. Isn’t it the same thing or do you not recommend that anymore and prefer the max rep circuit. My goal is strength and size but more of an emphasis on size right now.
[/quote]
A drop set is a technique where you start an exercise with a certain weight, perform as many reps as you can, then without rest you reduce the weight on the same exercise and you continue on with the set.[/quote]
Oh ok now I see my mistake. Do you prefer a max rep set circuit for additional volume when seeking size or does the max rep set suffice.
Also I had good results with shoulder phase of I Bodybuilder thanks for that. Will there be upcoming variations in the future.
CT:
Hope all is well. I have to give you props for all what you are doing. I wanted to try squating 5X a week alternating back squat with fornt squat and was wondering what the best way would be to go about this or not at all. Thanks.
Thank you for your quick response, coach. I guess then I’ll keep them in my pushing routine.
Hey coach Thibs, i have a question about eccentricless training. For those of us who work out at a regular gym with out blast straps, sleds and bands, what would you suggest are some good eccentricless exercises for the upper body? Thanks a lot