Thibs New Training Questions #3

Training
1081

[quote]nickj_777 wrote:
Hey Thibs can you explain in this piece you wrote why you finish with the shortest movement (i.e. from pins)? By the way I was thinking am I right that Stan Mcquay hasn’t done well since you worked with him?
.[/quote]

It’s not that you finish with the “shortest” but with the strongest.

See all 4 exercises as one exercise were you always try to ramp up the weight. When you can’t ramp up anymore on one movement you move to a stronger movement so that you can continue on ramping.

Regarding Stan; I wont make any comments. He is a good guy. He has made some improvements in that he looks to be bigger. But his waist has also gotten bigger, IMHO Stan’s strength was his line and aesthetics, and although he is bigger now, he doesn’t seem to look as good.

1082

CT

When doing 1-2 max reps circuits at the end of the upper body performance days (traps, rhoms, rear delts), would you do any ‘feeler sets’ before moving onto the circuit?
After the pressing movements, my traps are pretty much warmed up because of the fact they come into play when I do my overhead pressing, but my Rhomboids + rear delts haven’t been hit?

Thanks

Moogweasel

1083

Hi thib, what makes a circuit more beneficial than normal sets and reps? For instance in your upperbody performance has traps rhomboids and triceps in a circuit for one or two sets but im just struggling to understand how a circuit would provide enough stimulus to offset all the heavy pressing work.

1084

[quote]Pat_Butcher wrote:
Hi thib, what makes a circuit more beneficial than normal sets and reps? For instance in your upperbody performance has traps rhomboids and triceps in a circuit for one or two sets but im just struggling to understand how a circuit would provide enough stimulus to offset all the heavy pressing work.[/quote]

We just filmed a video explaining the upper body performance workout. Some pointers that are explained in the video:

  1. We use 3 approached when it comes to the assistance work (traps, rhomboids, rear delts, rotator cuff):

a) staggered sets: you perform one set of an assistance exercise between sets of pressing. You DO NOT have to do an assistance set after EVERY pressing set (although you can) though. I personally go by feel. Normally I do the assistance exercise for the lighter 2/3rds of the ramp, then stop when the pressing weight gets very heavy.

b) circuit at the end (performed 1-3 times)

c) straight sets at the end (roughly 3 sets of 6-10 reps of 2-3 exercises)

The staggered option is the best and the circuit is second best. Straight sets are better than nothing and are useful if you train in a commercial gym where you can’t hog many stations.

  1. Who is to say that you have to “offset” anything? Why do people have the idea that every muscle group must receive equal stimulation. That’s bull. When you back a cake do you put an equal amount of all the ingredients? Does a football offense has and equal number of all the position on the field? Each muscle has its own function and respond to different types of stimulus. Difference in frequency, volume, intensity, type of contraction, etc.

  2. The circuit is superior at increasing blood flow to the muscles which helps with nutrients transport.

1085

[quote]moogweasel wrote:
CT

When doing 1-2 max reps circuits at the end of the upper body performance days (traps, rhoms, rear delts), would you do any ‘feeler sets’ before moving onto the circuit?
After the pressing movements, my traps are pretty much warmed up because of the fact they come into play when I do my overhead pressing, but my Rhomboids + rear delts haven’t been hit?

Thanks

Moogweasel[/quote]

No feel sets. Because…

  1. Actually they should be warmed-up because although you might not feel them, they are working during the pressing movements.

  2. You will most likely use isolation exercises

  3. You will use a load that you can do 8-12 times

1086

[quote]Christian Thibaudeau wrote:

[quote]Pat_Butcher wrote:
Hi thib, what makes a circuit more beneficial than normal sets and reps? For instance in your upperbody performance has traps rhomboids and triceps in a circuit for one or two sets but im just struggling to understand how a circuit would provide enough stimulus to offset all the heavy pressing work.[/quote]

We just filmed a video explaining the upper body performance workout. Some pointers that are explained in the video:

  1. We use 3 approached when it comes to the assistance work (traps, rhomboids, rear delts, rotator cuff):

a) staggered sets: you perform one set of an assistance exercise between sets of pressing. You DO NOT have to do an assistance set after EVERY pressing set (although you can) though. I personally go by feel. Normally I do the assistance exercise for the lighter 2/3rds of the ramp, then stop when the pressing weight gets very heavy.

b) circuit at the end (performed 1-3 times)

c) straight sets at the end (roughly 3 sets of 6-10 reps of 2-3 exercises)

The staggered option is the best and the circuit is second best. Straight sets are better than nothing and are useful if you train in a commercial gym where you can’t hog many stations.

  1. Who is to say that you have to “offset” anything? Why do people have the idea that every muscle group must receive equal stimulation. That’s bull. When you back a cake do you put an equal amount of all the ingredients? Does a football offense has and equal number of all the position on the field? Each muscle has its own function and respond to different types of stimulus. Difference in frequency, volume, intensity, type of contraction, etc.

  2. The circuit is superior at increasing blood flow to the muscles which helps with nutrients transport.[/quote]

Thank you for the quick reply i understand much better now. Regarding point 2 i mentioned it specifically because i feel i have lagging rear delts but need to improve pressing strength for my sport, im still a beginner in all this so excuse my ignorance regarding the ‘offsetting’ its one of those ideas that is pedaled around forums and i assumed it to be true. Thanks again

1087

[quote]Christian Thibaudeau wrote:

We just filmed a video explaining the upper body performance workout. Some pointers that are explained in the video:

  1. We use 3 approached when it comes to the assistance work (traps, rhomboids, rear delts, rotator cuff):

a) staggered sets: you perform one set of an assistance exercise between sets of pressing. You DO NOT have to do an assistance set after EVERY pressing set (although you can) though. I personally go by feel. Normally I do the assistance exercise for the lighter 2/3rds of the ramp, then stop when the pressing weight gets very heavy.

[/quote]

If using the staggered approach, do you still do a circuit at the end? Would it be for the assistance work or for pressing movements?

1088

[quote]thoughts1053 wrote:

[quote]Christian Thibaudeau wrote:

We just filmed a video explaining the upper body performance workout. Some pointers that are explained in the video:

  1. We use 3 approached when it comes to the assistance work (traps, rhomboids, rear delts, rotator cuff):

a) staggered sets: you perform one set of an assistance exercise between sets of pressing. You DO NOT have to do an assistance set after EVERY pressing set (although you can) though. I personally go by feel. Normally I do the assistance exercise for the lighter 2/3rds of the ramp, then stop when the pressing weight gets very heavy.

[/quote]

If using the staggered approach, do you still do a circuit at the end? Would it be for the assistance work or for pressing movements?
[/quote]

I talk about all of this in the upcoming video. But to answer your question:

  • If using a staggered approahc for traps, rhomboids and rear delts, you do not train them as a circuit at the end.

  • You CAN include some isolation work for the pressing muscles (chest, triceps, delts) at the end of the workout either as a circuit or straight sets. But I PERSONALLY do not. I feel that with all the pressing being done, it is not necessary to add extra volume for these muscles. But if you still feel fresh, you can add some work for these muscles, but don`t overdo it.

1089

Coach CT,

What does your current lower body performance day incorporate? Is it a combination of quad dominant and hip dominant movements, or do you still prefer to focus on one area per leg day?

1090

[quote]Sir Liftsalot wrote:
Coach CT,

What does your current lower body performance day incorporate? Is it a combination of quad dominant and hip dominant movements, or do you still prefer to focus on one area per leg day?[/quote]

OPTION 1

LOWER BODY PERFORMANCE

ACTIVATION
Jump squat (20% of max) 3-4 sets of 3 ORâ?¦
Vertical jump 3-4 sets of 5 OR â?¦
Depth jumps 3-4 sets of 4 OR …
Olympic variation 3-4 sets of 2-3 reps

A. Front squat
Ramping sets of 5 reps

B. Back squat
Ramping sets of 5 reps where you ended the front squat

C. Top-half squat from pins
Ramping sets of 5 reps where you ended the back squat

D. Lying leg curl
3-4 sets of 6-8 reps

E. Prowler sprint
20 yards â?¦ ramp up weight until you can sprint with the weight

OPTION 2

LOWER BODY PERFORMANCE

ACTIVATION
Jump squat (20% of max) 3-4 sets of 3 ORâ?¦
Vertical jump 3-4 sets of 5 OR â?¦
Depth jumps 3-4 sets of 4 OR …
Olympic variation 3-4 sets of 2-3 reps

A. Romanian deadlift
Ramping sets of 3-5 reps

B. Conventional deadlift
Ramping sets of 3-5 reps where you ended the front squat

C. Top-half deadlift from pins
Ramping sets of 3-55 reps where you ended the back squat

D. Leg extension
3-4 sets of 6-8 reps

E. Prowler sprint
20 yards â?¦ ramp up weight until you can sprint with the weight

OPTION 2 (MORE GENERAL TEMPLATE)

LOWER BODY PERFORMANCE

ACTIVATION
Jump squat (20% of max) 3-4 sets of 3 ORâ?¦
Vertical jump 3-4 sets of 5 OR â?¦
Depth jumps 3-4 sets of 4 OR …
Olympic variation 3-4 sets of 2-3 reps

A. Squat OR deadlift variation
Ramping sets of 3-5 reps

B. Squat OR deadlift OR leg press variation (different than A)
4-6 sets of 6-8 reps

C. Lying leg curl
3-4 sets of 6-8 reps

E. Prowler pushing
3-4 sets of 20m

F. Sled dragging backwards
3-4 sets of 20m

G. Sled pull-through
3-4 sets of 20m

OPTION 3 is m personal favorite

1091

Thanks for sharing your expert knowledge CT! I’m trying to pay it forward.

1092

Hi coach, I am really liking this new split based around movement patterns, I did the pressing the other day and hit a pr on bench which has always been my weakest lift, all without any soreness in the chest or shoulders even the next day. Anyways I did a lower body performance based on what you wrote the other day, started with power snatch, then power clean, rom. deadlifts, then sumo. The transitions were smooth and everything was explosive.

My question is how to incorporate a snatch grip dl, I’ve just started doing it, so it’s my weakest position. I like the lift, so should I do it before the Romanian dl, and omit the sumo position, or keep everything, today I added it at the end for practice, it felt weird dropping the weight so much, so I compensated by increasing the reps. I like the flow of the continuous ramp/ progressive pull, I just need help organizing it. Finally, I must say, I’ve read and tried your stuff for a while now, but today was the day it finally clicked, there were no grinding reps, no slow reps, and the weights all felt lighter than usual, hit a pr on the deadlift, and I wasn’t even tired after. You are really on to something, thanks

1093

Thibs, I used to be very intense and strict with my exercise routine and loved it. Life stress/trauma ultimately lead to me changing my lifestyle and I quit lifting about 3 months ago. Now I want to get back into it, but every time I lift I get nauseous towards the end/after. I used to be able to eat 24/7, lift right after, then probably hang upside down for hours and not feel the slightest nausea. Any idea why this might be? Residual stress? Improper diet? Not drinking enough water?

I’m not doing anything differently than I did last (usually pick one or two exercises along with some activation beforehand and then ramp w/ sets of 3, nothing fancy). My supplementation is also very basic, I just use Surge recovery before/during the workout. For reference I was ~200 pounds 6 months ago at my peak w/ 260 bench, 400 squat, and 450 deadlift. Now I’m 175 and every lift has dropped by 40-60 pounds.

As a side note: Although this series of events sucked, it did allow me to experience one thing first hand, the retention that lifting with the perfect rep/ramping method allows! I lost lots of weight, but I look 15 pounds heavier than i ever have at this weight, and my strength is way more prominent than I would have guessed as well.

1094

[quote]Sir Liftsalot wrote:
Thanks for sharing your expert knowledge CT! I’m trying to pay it forward.[/quote]

Same here. I’m incorporating all of the new training ideas and my workout partners are loving the results!!!

I try to explain the reasoning and how to do it themselves, but they’d just rather me tell them exactly what to do.

1095

Thibs, I have a final question about the push-pull-leg blitz (3 days in a row specialization). I have written a plan for a 3 day push specialization. My weekly split looks like this:

Monday: Heavy Day: 1 partial + 3 compound movements, ramping up to max force set of 3 reps

Tuesday: Circuit Day: 1 strength circuit, 1 isolation circuit, 1 max rep circuit

Wednesday: Heavy Day + Circuit: 3 compound movements, 1 max rep circuit

Thursday: Neural Charge

Friday: Pull workout

Saturday: Leg workout

Sunday: OFF

My question: On Mondays, should you perform a ‘finisher’ circuit at the end of the workout. By finisher circuit I mean to drop the weight of the 3 compound movements by 20% and do max reps? This circuit would be different then my max rep circuit on wednesday, where I use different exercises then I performed earlier.

Thank you.

1096

CT, any chance you could give a basic outline for the upper body foundation days? If you could it’d be greatly appreciated. Thanks again for all the great info.

1097

Hi Coach

Give you give your take on the Smith machine for overhead press work. I know you are a fan of standing overhead press work because of the additional core/stabilityit yields. Do you see anything mechanically inferior for deltiod development using the fixed plane of he Smith?

Many thanks in advance for your time.

JB

1098

[quote]JamesBrawn007 wrote:
Hi Coach

Give you give your take on the Smith machine for overhead press work. I know you are a fan of standing overhead press work because of the additional core/stabilityit yields. Do you see anything mechanically inferior for deltiod development using the fixed plane of he Smith?

Many thanks in advance for your time.

JB[/quote]

I actually use the Smith machine for seated shoulder press once in a while. I actually like this exercise as an assistance exercise. The Smith machine, within reason, is fine for upper body pressing movements. An opinion shared by Dave Tate. But I don’t see it as you main movement.

1099

[quote]Christian Thibaudeau wrote:

LOWER BODY PERFORMANCE

ACTIVATION
Jump squat (20% of max) 3-4 sets of 3 ORâ?¦
Vertical jump 3-4 sets of 5 OR â?¦
Depth jumps 3-4 sets of 4 OR …
Olympic variation 3-4 sets of 2-3 reps

[/quote]

Is this the order you perform them in? Just curious to your reason behind their order. I get why you would have depth jumps after standard verticals, but I would’ve put the jump squat last in the activation since it’s being loaded. Does it potentiate the jumps when it’s at the beginning?

Also, I play basketball and have at least a 34" vert. I lose quite a bit of height after 1 or 2 vertical jumps and it takes a lot out of me. Is 1 rep good enough for an activation set? I’m thinking maybe jump squats might be a better option for me (I can do 3 before I lose noticeable explosiveness). What do you think?

1100

[quote]bloodnsweat wrote:

[quote]Christian Thibaudeau wrote:

LOWER BODY PERFORMANCE

ACTIVATION
Jump squat (20% of max) 3-4 sets of 3 OR�¢?�¦
Vertical jump 3-4 sets of 5 OR �¢?�¦
Depth jumps 3-4 sets of 4 OR …
Olympic variation 3-4 sets of 2-3 reps

[/quote]

Is this the order you perform them in? Just curious to your reason behind their order. I get why you would have depth jumps after standard verticals, but I would’ve put the jump squat last in the activation since it’s being loaded. Does it potentiate the jumps when it’s at the beginning?

Also, I play basketball and have at least a 34" vert. I lose quite a bit of height after 1 or 2 vertical jumps and it takes a lot out of me. Is 1 rep good enough for an activation set? I’m thinking maybe jump squats might be a better option for me (I can do 3 before I lose noticeable explosiveness). What do you think?
[/quote]

No expert but the activation description says “OR” after each exercise meaning that it’s not a circuit but a choice of one of the four or five exercises.

As for your activation sets, my EDUCATED GUESS is that you have been playing b-ball for a while and have become a better reciter of the HTMUs in your lower body with all the sprinting and explosive jumping inherent in the game.

What one jump does for you might equal 3-5 jumps for me. Just food for thought.

NOt sure if one method is better than the other though, but with all the talk about auto-regulation, I’m guessing which ever one makes you feel more “on” is the better method.