Thibs New Training Questions #3

Training
941

[quote]Sir Liftsalot wrote:
CT,

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.

Thanks, SLA[/quote]

If your refering to the new type of training Thibs is doing then no you wouldnt do arms as a spec but at the end of a push or pull, and I, BODYBUILDER there is none because they do quite a bit of Isolation exercises. Hopes this helps.

942

[quote]Daveski7 wrote:

[quote]Sir Liftsalot wrote:
CT,

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.

Thanks, SLA[/quote]

If your refering to the new type of training Thibs is doing then no you wouldnt do arms as a spec but at the end of a push or pull, and I, BODYBUILDER there is none because they do quite a bit of Isolation exercises. Hopes this helps.[/quote]

Thanks. I didn’t notice any specific arm training in the LivesSpill I’ve been watching.

943

I realized that my earlier post was more bs than question; CT, what is a good combination of exercises for a 2-a-day upper body pressing workout? Note: I have relatively weaker shoulders (both in structure and function).

944

Thibs, when doing a Push/Pull/Legs phase and wanting to add in tri’s on the Push day, and bi’s to the Pull day, does the example setup below of a Push day look good?

A. Shoulder Press (ramping sets of 3-5)
B. Incline Press (ramping sets of 3-5)
C. Bench Press (ramping sets of 3-5)
D. Close-grip Bench (or another tricep exercise) (ramping sets of 3-5)

E. Chest circuit (3-5 exercises of max reps) do circuit 1-2 times
F. Shoulder circuit (3-5 exercises of max reps) do circuit 1-2 times
G. Tricep circuit (3-5 exercises of max reps) do circuit 1-2 times

(similar to the Push workout in the Training Lab video you posted but with added tricep work)

945

Thibs, when doing a Push/Pull/Legs phase and wanting to add in tri’s on the Push day, and bi’s to the Pull day, does the example setup below of a Push day look good?

A. Shoulder Press (ramping sets of 3-5)
B. Incline Press (ramping sets of 3-5)
C. Bench Press (ramping sets of 3-5)
D. Close-grip Bench (or another tricep exercise) (ramping sets of 3-5)

E. Chest circuit (3-5 exercises of max reps) do circuit 1-2 times
F. Shoulder circuit (3-5 exercises of max reps) do circuit 1-2 times
G. Tricep circuit (3-5 exercises of max reps) do circuit 1-2 times

(similar to the Push workout in the Training Lab video you posted but with added tricep work)

946

Sorry if that double posted!!

947

[quote]Italiano wrote:
Thibs, when doing a Push/Pull/Legs phase and wanting to add in tri’s on the Push day, and bi’s to the Pull day, does the example setup below of a Push day look good?

A. Shoulder Press (ramping sets of 3-5)
B. Incline Press (ramping sets of 3-5)
C. Bench Press (ramping sets of 3-5)
D. Close-grip Bench (or another tricep exercise) (ramping sets of 3-5)

E. Chest circuit (3-5 exercises of max reps) do circuit 1-2 times
F. Shoulder circuit (3-5 exercises of max reps) do circuit 1-2 times
G. Tricep circuit (3-5 exercises of max reps) do circuit 1-2 times

(similar to the Push workout in the Training Lab video you posted but with added tricep work)[/quote]

IMHO that’s too much circuit work. No more than 2 different circuits should be added to an already voluminous workout. Either drop the chest of shoulders circuit to keep the triceps one in. Drop the triceps circuit or only keep one circuit (chest or shoulders) but add one isolation triceps exercises done for 3-4 sets of 6-8 reps.

Honestly, with all the pressing being done in that workout, you probably don’t need much added triceps work.

948

CT,

when using squats to increase testosterone, are the effects short term? for example will training the chest 2 days later not lead to any increased advantage, and so should the chest be trained directly after squats?
Thanks

949

Hi Coach. I apologize if the subject that I will post now has been discussed before.
You talked about the concentrated spec loading. How can I to organize this kind of workout?
For exemple:
Shoulder Spec
DAY 1- Workout 1: High CNS stress exercises (Pressing movements);
DAY 2- Workout 2: Low CNS Stress exercises for some especific muscle(lateral delt isolation/ raises and machines);
DAY 3- Workout 3: High CNS stress exercises (Pressing)???
DAY 4 -Workout 4: Low CNS Stress exercises for some especific muscle(rear delt isolation/ raises and machines)???;

950

[quote]swaine55 wrote:
CT,

when using squats to increase testosterone, are the effects short term? for example will training the chest 2 days later not lead to any increased advantage, and so should the chest be trained directly after squats?
Thanks[/quote]

Hormonal changes due to lifting are transient and are only a response to the need for adaptation. You shouldn’t select exercises or methods to elicit a specific hormonal response. In the grand scheme of things it’s not important.

951

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.

952

[quote]Daveski7 wrote:
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.
[/quote]

Here is how I split my own training up and I find that to be optimal to improve pressing strength.

DAY 1 - Upper body performance *
DAY 2 - Legs (quads dominant)
DAY 3 - Foundation*
DAY 4 - Upper body performance
DAY 5 - Neural charge workout
DAY 6 - Upper body performance
DAY 7 - Legs (hips dominant)

  • Upper body performance to me is essentially pressing exercises along with the support musculature. Through experience I found that pressing muscles should be trained for performance while the lats (and some other muscles) should be trained more for structural development (higher reps, more volume). The upper bod performance days basically hit what I call the “football shoulder pad area”… every thing that is covered by shoulder pads: shoulders (all 3 heads), chest, traps, rhomboids.

  • Foundation training refers to those muscles that respond best to higher reps (6-8 for me, but can go up to 12 reps) and plenty of volume. These include the lats, biceps, forearms, abs and calves. I find these areas to respond especially well to very high volumes of eccentric-less training.

  • Quads can handle a lot of punishment and can thus be trained using a wide array of methods, from heavy lifting to high rep circuit work. Among the various muscle groups in the body, they respond the best to including several different rep ranges within a workout.

  • The hip muscles, especially the hamstrings do require a good amount of volume, but of all the muscle groups in the body, hamstrings are the less tolerant to eccentric loading. The key to hamstring development is a small amount of heavy lifting plus a large amount of eccentric-less work.

Since you are training 5 days a week, you could adopt something like this:

MONDAY - Upper body performance
TUESDAY - Legs (quads dominant)
WEDNESDAY - Neural charge workout (can even be done at home with minimal equipment)
THURSDAY - Foundation
FRIDAY - Neural charge workout (also can be done at home)
SATURDAY - Upper body performance
SUNDAY - Legs (hips dominant)

953

[quote]Italiano wrote:
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)[/quote]

Versa grips.

954

Hey CT, most of my other lifts have been fine but at the very end (last 1-3 weeks) of my cut my bench dropped significantly. ~20-30lb. It seems like this is the first lift to go down.

The only times I can say I’ve seen it go up on a consistent basis is when I do a specific bench program. For instance a 5x5 starting week 1 light and working up to my max by week 4 or 5 and continuing (e.g. bill starrs 5x5) and Dave Tates 6-week bench routine seemed to go well until I injured my right shoulder by overextending it on the floor press.

Does this seem typical? It seems gains are hard to come by when I just ramp up to a MFP with sets of 3 or 5.

955

CT

If I wanted to build up my upper back, what sort of plan would you suggest for a long limbed guy like myself?
I can hit the heavy weights in the gym Mon, Tues, Thurs and Friday, and could do the Neural Charge workouts at the gym in my apartment. I was thinking something like the following:
Monday: AM:Upper back - width (rows, pulldowns etc) 3 main lifts + max rep circuit + 1 bicep circuit
Tuesday:AM Lower body
Wed:PM NC workout
Thursday: Pressing (3 main lifts, 1 max reps circuit + 1 tricep circuit)
Friday: Upper back/traps (Rack pulls, upright rows,shrugs close grip rows etc
Sat: Anytime: NC workout

How’d this look?
Maybe change the back days to ‘Foundation’ days and pressing to ‘upper performance’, using the excercises you mentioned in your post?

Any feedback would be greatly appreciated.

Thanks

Moogweasel

[quote]Christian Thibaudeau wrote:

[quote]Daveski7 wrote:
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.
[/quote]

Here is how I split my own training up and I find that to be optimal to improve pressing strength.

DAY 1 - Upper body performance *
DAY 2 - Legs (quads dominant)
DAY 3 - Foundation*
DAY 4 - Upper body performance
DAY 5 - Neural charge workout
DAY 6 - Upper body performance
DAY 7 - Legs (hips dominant)

  • Upper body performance to me is essentially pressing exercises along with the support musculature. Through experience I found that pressing muscles should be trained for performance while the lats (and some other muscles) should be trained more for structural development (higher reps, more volume). The upper bod performance days basically hit what I call the “football shoulder pad area”… every thing that is covered by shoulder pads: shoulders (all 3 heads), chest, traps, rhomboids.

  • Foundation training refers to those muscles that respond best to higher reps (6-8 for me, but can go up to 12 reps) and plenty of volume. These include the lats, biceps, forearms, abs and calves. I find these areas to respond especially well to very high volumes of eccentric-less training.

  • Quads can handle a lot of punishment and can thus be trained using a wide array of methods, from heavy lifting to high rep circuit work. Among the various muscle groups in the body, they respond the best to including several different rep ranges within a workout.

  • The hip muscles, especially the hamstrings do require a good amount of volume, but of all the muscle groups in the body, hamstrings are the less tolerant to eccentric loading. The key to hamstring development is a small amount of heavy lifting plus a large amount of eccentric-less work.

Since you are training 5 days a week, you could adopt something like this:

MONDAY - Upper body performance
TUESDAY - Legs (quads dominant)
WEDNESDAY - Neural charge workout (can even be done at home with minimal equipment)
THURSDAY - Foundation
FRIDAY - Neural charge workout (also can be done at home)
SATURDAY - Upper body performance
SUNDAY - Legs (hips dominant)[/quote]

956

Hey CT,
Would this be a good way to approach the specialisation blitz you’ve spoken about previously?:

Day 1: A: Partial Lift Clusters (2x1+1+1)
B: Heavy Compound (Ramping sets of 3 to max force point)
C: Heavy Compound (Ramping sets of 3 to max force point)
D: Same exercise as â??Câ?? (20% lighter x max reps)

Day 2: A: Strength Circuit (3 compound movements, 3-5 reps, 20-30 sec. of rest, 4-6 circuits)
B: Isolation Circuit (3 isolation movements, 5-8 reps, 15-20 sec. of rest, 3-5 circuits)
C: Max Reps Circuit (4 total exercises, 2 from each previous circuits, use 15-20% less weight then you used earlier, max reps on each exercise, perform once)
PM: Possible Eccentric-Less Work (sled etc)

Day 3: A: Heavy Compound (Ramping sets of 3 to max force point)
B: Heavy Compound (Ramping sets of 3 to max force point)
C: Heavy Compound (Ramping sets of 3 to max force point)
D: Max Reps Circuit (4 total exercises, use 15-20% less weight then you used earlier, max reps on each exercise, perform once)

Day 4: Neural Charge Workout

Day 5: Remaining Body Parts

Day 6: Remaining Body Parts

Day 7: Neural Charge Workout

Thanks for your help, really enjoying all this information.

J

957

Thibs, I noticed you posted in the livespill that the guys are only having 20-30 grams of carbs per workout 2-3x a day. Do you recommend fewer carbs now because of all of the Anaconda and MAG-10? Also, are you finding out even more so lately now that the carbs during the workout are superior to post-workout?
Thanks

(Still can’t post in the Livespill…shows “Viewer Comments Disabled”)

958

[quote]Christian Thibaudeau wrote:

Here is how I split my own training up and I find that to be optimal to improve pressing strength.

DAY 1 - Upper body performance *
DAY 2 - Legs (quads dominant)
DAY 3 - Foundation*
DAY 4 - Upper body performance
DAY 5 - Neural charge workout
DAY 6 - Upper body performance
DAY 7 - Legs (hips dominant)

  • Upper body performance to me is essentially pressing exercises along with the support musculature. Through experience I found that pressing muscles should be trained for performance while the lats (and some other muscles) should be trained more for structural development (higher reps, more volume). The upper bod performance days basically hit what I call the “football shoulder pad area”… every thing that is covered by shoulder pads: shoulders (all 3 heads), chest, traps, rhomboids.

  • Foundation training refers to those muscles that respond best to higher reps (6-8 for me, but can go up to 12 reps) and plenty of volume. These include the lats, biceps, forearms, abs and calves. I find these areas to respond especially well to very high volumes of eccentric-less training.

  • Quads can handle a lot of punishment and can thus be trained using a wide array of methods, from heavy lifting to high rep circuit work. Among the various muscle groups in the body, they respond the best to including several different rep ranges within a workout.

  • The hip muscles, especially the hamstrings do require a good amount of volume, but of all the muscle groups in the body, hamstrings are the less tolerant to eccentric loading. The key to hamstring development is a small amount of heavy lifting plus a large amount of eccentric-less work.
    [/quote]

Thibs this is really got me interested, as I am trying to get my pressing stronger.

On upper body performance you do it three times a week, so do you do the same exercises, or is one day chest, the other shoulders ect? Can you show how you would structure the exercises on those days please?

959

[quote]Christian Thibaudeau wrote:

Here is how I split my own training up and I find that to be optimal to improve pressing strength.

DAY 1 - Upper body performance *
DAY 2 - Legs (quads dominant)
DAY 3 - Foundation*
DAY 4 - Upper body performance
DAY 5 - Neural charge workout
DAY 6 - Upper body performance
DAY 7 - Legs (hips dominant)

  • Upper body performance to me is essentially pressing exercises along with the support musculature. Through experience I found that pressing muscles should be trained for performance while the lats (and some other muscles) should be trained more for structural development (higher reps, more volume). The upper bod performance days basically hit what I call the “football shoulder pad area”… every thing that is covered by shoulder pads: shoulders (all 3 heads), chest, traps, rhomboids.

  • Foundation training refers to those muscles that respond best to higher reps (6-8 for me, but can go up to 12 reps) and plenty of volume. These include the lats, biceps, forearms, abs and calves. I find these areas to respond especially well to very high volumes of eccentric-less training.

  • Quads can handle a lot of punishment and can thus be trained using a wide array of methods, from heavy lifting to high rep circuit work. Among the various muscle groups in the body, they respond the best to including several different rep ranges within a workout.

  • The hip muscles, especially the hamstrings do require a good amount of volume, but of all the muscle groups in the body, hamstrings are the less tolerant to eccentric loading. The key to hamstring development is a small amount of heavy lifting plus a large amount of eccentric-less work.

Since you are training 5 days a week, you could adopt something like this:

MONDAY - Upper body performance
TUESDAY - Legs (quads dominant)
WEDNESDAY - Neural charge workout (can even be done at home with minimal equipment)
THURSDAY - Foundation
FRIDAY - Neural charge workout (also can be done at home)
SATURDAY - Upper body performance
SUNDAY - Legs (hips dominant)[/quote]

So i take it do neural charge for the upper body days and foundation, early in the day?

960

[quote]Liv92 wrote:

[quote]Christian Thibaudeau wrote:

Here is how I split my own training up and I find that to be optimal to improve pressing strength.

DAY 1 - Upper body performance *
DAY 2 - Legs (quads dominant)
DAY 3 - Foundation*
DAY 4 - Upper body performance
DAY 5 - Neural charge workout
DAY 6 - Upper body performance
DAY 7 - Legs (hips dominant)

  • Upper body performance to me is essentially pressing exercises along with the support musculature. Through experience I found that pressing muscles should be trained for performance while the lats (and some other muscles) should be trained more for structural development (higher reps, more volume). The upper bod performance days basically hit what I call the “football shoulder pad area”… every thing that is covered by shoulder pads: shoulders (all 3 heads), chest, traps, rhomboids.

  • Foundation training refers to those muscles that respond best to higher reps (6-8 for me, but can go up to 12 reps) and plenty of volume. These include the lats, biceps, forearms, abs and calves. I find these areas to respond especially well to very high volumes of eccentric-less training.

  • Quads can handle a lot of punishment and can thus be trained using a wide array of methods, from heavy lifting to high rep circuit work. Among the various muscle groups in the body, they respond the best to including several different rep ranges within a workout.

  • The hip muscles, especially the hamstrings do require a good amount of volume, but of all the muscle groups in the body, hamstrings are the less tolerant to eccentric loading. The key to hamstring development is a small amount of heavy lifting plus a large amount of eccentric-less work.
    [/quote]

Thibs this is really got me interested, as I am trying to get my pressing stronger.

On upper body performance you do it three times a week, so do you do the same exercises, or is one day chest, the other shoulders ect? Can you show how you would structure the exercises on those days please? [/quote]

CT does a movement not a body part, thats how does it. He start the workout with a pressing movement say shoulders then progresses till hes doing flat bench this technique helps with shoulder activation and proper warm-up if done properly.