[quote]yashar624 wrote:
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[/quote]
Any regular lifting movement can be used. Use a very light load on the bar (40-50%) and have your partner push down on the bar DURING THE CONCENTRIC. This will allow you to have a lot of resistance during the concentric and very little stress during the eccentric.
Hey coach, this is probably too generic of a question to ask, but I thought I’d try anyways (hopefully in the right thread too). What type of training would you recommend for a 140 college-kid who wants to put on size and strength? I’ve been training for about 2 years and have always been a light-weight.
I’ve tried joe defranco’s skinny bastards program and am currently on 5/3/1. I’ve made some gains using both programs, but no where near enough to justify spending around two hours in the gym almost every day. I love working out and following your live spill is amazing (I really want to try to apply the ideas from there, but don’t know if they would even help me), but I was just hoping that you could point me in a better direction. thanks.
Not to steal CT’s thunder, but I’d bet my bank account it’s your diet. The fact you didn’t mention it means you probably don’t consider it all that important. No program will put size/strength on you if you don’t eat enough.
CT, would this be a good second Push workout for the week in addition to the push workout you have outlined in the video? Perhaps doing band and or blast strap work during the rest between exercises. I understand you base workouts on the given state but Im just looking for the methods you may recommend to vary things.
MODIFIED CANADIAN COMPLEX FOR SIZE AND STRENGTH
UPPER BODY 1
A1. Plyo/Jump push ups hands on bench (5-10 reps, stop when not explosive)
Rest 45-60 seconds
A2. Medicine ball throw from chest 10 reps
Rest 45-60 seconds
A3. Push press (Ramp up from set to set, start at 50% and work up to 75-80%)
Rest 60-90 seconds
A4. Incline bench press (Ramp up from set to set, start at 70% work up to max force point) 3 reps
Rest 60-90 seconds
A5. Bench press (same weight as incline press) max reps*
a few more question about eccentricless training. i hope i dont piss you off with my questions. Ok so I understand eccentricless training isn’t effective by itself.
So would it be something like this?
For example I do chest and tri’s. Then later that day i go back and do so presses with just bands, light bench with someone pushing for resistance and band press downs. Would doing that be correct?
Also ideally how many eccentricless exercises should be done?
Really enjoyed moving from overhead to flat work for pushing yesterday. Felt very stable and strong with the bench but could not bench quite as much as normal. Is this to be expected as the shoulders are essentially pre-fatigued?
What eccentric-less exercises can be done effectively for those of us who don’t have access to a sled? For back i was thinking exercises such as pull ups onto a box?
Really enjoyed moving from overhead to flat work for pushing yesterday. Felt very stable and strong with the bench but could not bench quite as much as normal. Is this to be expected as the shoulders are essentially pre-fatigued?
What eccentric-less exercises can be done effectively for those of us who don’t have access to a sled? For back i was thinking exercises such as pull ups onto a box?
Thanks!
J[/quote]
Yes it is obviously to be expected. And the more dominant your shoulders are in the bench press, the more initial performance loss you’ll have. But within 2-3 weeks of using this approach your performance will go back up
Pull-ups onto a box is fine. Any lifting exercise can also be used if you used a VERY light weight (40-50%) and have a partner push down during the CONCENTRIC and release during the eccentric. You can also use the 1-2 technique with some machines… e.g. leg press push with one leg, lower with two legs.
[quote]Eazy wrote:
CT, would this be a good second Push workout for the week in addition to the push workout you have outlined in the video? Perhaps doing band and or blast strap work during the rest between exercises. I understand you base workouts on the given state but Im just looking for the methods you may recommend to vary things.
MODIFIED CANADIAN COMPLEX FOR SIZE AND STRENGTH
UPPER BODY 1
A1. Plyo/Jump push ups hands on bench (5-10 reps, stop when not explosive)
Rest 45-60 seconds
A2. Medicine ball throw from chest 10 reps
Rest 45-60 seconds
A3. Push press (Ramp up from set to set, start at 50% and work up to 75-80%)
Rest 60-90 seconds
A4. Incline bench press (Ramp up from set to set, start at 70% work up to max force point) 3 reps
Rest 60-90 seconds
A5. Bench press (same weight as incline press) max reps*
Rest 2 minutes… start over
*ONLY PERFORM ON THE LAST CIRCUIT
Perform the circuit 4 or 5 times
[/quote]
Yes it would be a very good option, very much in line with what I personally do
I know for exercises with a short stroke like curls and extension, you recommend sets of 5 reps. Would you still advocate this when micro-ramping, or would sets of 3 be better to minimize fatigue?
Hey coach we have talked on the livespill, i was wondering im on a modified paleo diet. I really dont do too much cardio(due to military service i have to keep it up though) i hit the weight real hard and i work my ass off. im making pretty good progress. but i want to increase my strength across the board. it rising but i feel im really lagging in lifts.
i dont actually max anything out im not training for that but i like improving my prs. right now my current Bench pr after working to flat bench from shoulder press is, 255X2, then i hit 265X1 and mentally i feel like i have another in me but physically i dont have it. i want to smash through to around 290 for 2 in about 8 weeks.
Training looks like
5 hard weight training days
3 of which are 2 a days.
heavy push, heavy pull, high volume push, high volume pull, then dynamic legs, then bodyweight days for all on the other 2 days a week or light weights focusing on active recovery.
After training i have Metabolic Drive(low carb) with a scoop of Biotest creatine, and a tablespoon of glutamine. pre workout i haveabout 300mg caffeine, 10g creatine, and i drink lots of h2o in my workout.
I consme 1g of protein per pound of body weight, and maybe a sweet potatoe after training. But other than that i rarely have any sort of carbohydrates except some dairy milk in my coffee. then every thing is lots of vegetables of course and lean meats.
Any Thib quick tips that would help improve my training? And the live spills are very informative, due to some of the information training is less painful i.e. nagging shoulder problem. lol
Thanks in advance for any advice Thibs i know your crazy busy.
Thibs or anyone know what kind/type of lifting straps Kevin and Daryl were using in their back workouts?
Thanks
(still unable to post in the Livespill for some reason)
I’m weightlifting for greco roman wrestling and I try to get as strong as I can in a few basic lifts, the bench press being one of them. I’ve recently tried to use a powerlifting stance with a high arch and shoulder blades retracted and I am able to lift a bit more. Do you think that this technique is good for athletic populations or would you use a “regular” bench press, more bodybuilding oriented?
I’m weightlifting for greco roman wrestling and I try to get as strong as I can in a few basic lifts, the bench press being one of them. I’ve recently tried to use a powerlifting stance with a high arch and shoulder blades retracted and I am able to lift a bit more. Do you think that this technique is good for athletic populations or would you use a “regular” bench press, more bodybuilding oriented?
Thanks a lot for the help.[/quote]
Bro have you seen the perfect rep article? go read that, then look at the way Thibs benchs when you bench you should always retract your shoulder blades, make a stable base. hope this helps man.
I’m weightlifting for greco roman wrestling and I try to get as strong as I can in a few basic lifts, the bench press being one of them. I’ve recently tried to use a powerlifting stance with a high arch and shoulder blades retracted and I am able to lift a bit more. Do you think that this technique is good for athletic populations or would you use a “regular” bench press, more bodybuilding oriented?
Thanks a lot for the help.[/quote]
Bro have you seen the perfect rep article? go read that, then look at the way Thibs benchs when you bench you should always retract your shoulder blades, make a stable base. hope this helps man.
[/quote]
Yep thanks for your help but the question was more about the arch, trying to put heels to the ground etc. than the shoulder blades, since it is not especially awkward to retract these.
I herniated a disc in my lower back about a month ago and have been unable to squat, deadlift, or leg press since then. It will probably be another 2-3 months before I can resume those exercises. I can do single leg stuff with no pain or discomfort. Are there any single leg exercises you feel to be superior to others?
You mentioned that an activation exercise becomes less effective if it is used a lot. Could you list 2 or 3 of your favorite activation exercise pairings for push, pull and legs?
I want to use a few and rotate them in my program. I can only really think of one or two for each push pull and leg workout.
I’ve always found using a slight incline for DB OH pressing a lot more comfortable than a 90 degree bench. I’ve seen you use this form on the Friday of the I,BB shoulder spec workout. Is there any disadvantage to using this form as opposed to a 90 degree bench?
You’ve probably answered this question already but maybe you can direct me to the thread. When specializing on a bodypart for three days in a row, do you ever do so for arms, or are they always picked up in the workouts at the end of the week after specializing on one of the other major muscle groups.