Thanks! Appreciated!
I plan on going with just bodyweight for the jump squats and will now start with a 2kg medicine ball rather than 4kg.
When i think about it, he should be fine with these movements as they are common in his sport.
Thanks again!
Hi coach i have a question for you…i know its an activation exercice but is it ok to do it after the hypertrophic exercice…for example
5 sets of 5 reps: -deads negative 5 secs to vertical jumps
- neg barbell shoulder press 5 secs to medball kneeling throws
- neg chins 5 secs to medball blasts…
thank you
Charles
Hey CT
I was wondering I know you have suggested specialization programs such as grip work or lower back work, do you also include a program built around quickly increasing one’s external rotators (i.e. to increase press and power snatch strength). If you do a program built around the rotators would it basicially be around reps of 8-10 after every pushing exercise since the rotators are not too CNS draining?
Thibs, in your suggested carb cycling diet plan while using the Anaconda Protocol/I,Bodybuilder program, sunday is a cheat day. Do you recommend having the whole day as a cheat day and adjust from there depending on how the body is reacting.(make no changes if there isn’t fat gain, but change to possibly a half day if there is fat gain and re-adjust accordingly). Or would it be better to just start with one cheat meal or at a half cheat day and increase/decrease from there?
trying to gain mass, but limit/minimize fat gain.
thanks
[quote]Italiano wrote:
Thibs, in your suggested carb cycling diet plan while using the Anaconda Protocol/I,Bodybuilder program, sunday is a cheat day. Do you recommend having the whole day as a cheat day and adjust from there depending on how the body is reacting.(make no changes if there isn’t fat gain, but change to possibly a half day if there is fat gain and re-adjust accordingly). Or would it be better to just start with one cheat meal or at a half cheat day and increase/decrease from there?
trying to gain mass, but limit/minimize fat gain.
thanks [/quote]
It depends on your body comp. If you are less than 10%, you can have the whole day (but don’t have to). If you are above 10%, only one meal.
Hey CT,
Since the new release of SWOF, is there a new protocol to follow given its higher cal content?
currently, i am under the understand that it is the following:
-30 FINiBAR
-20 SWOF (2 Scoops)
0 FINiBAR
+30 SWOF (2 Scoops)
End of workout 2 Scoops Surge Recovery
Is this still correct? (btw, it has been working well, i have put on a couple nice pounds without changing the rest of my food intake)
CT,
I have been loading with 200 mg of zinc gluconate for the past 10 days and once it has been 14 days I will drop down to 25-50 mg like you mentioned in one of your posts a little while back. Is this form of zinc sufficient or is there a certain form that you recommend? Sorry if this is the wrong thread to ask this question.
Thanks
[quote]honest_lifter wrote:
Hey CT,
Since the new release of SWOF, is there a new protocol to follow given its higher cal content?
currently, i am under the understand that it is the following:
-30 FINiBAR
-20 SWOF (2 Scoops)
0 FINiBAR
+30 SWOF (2 Scoops)
End of workout 2 Scoops Surge Recovery
Is this still correct? (btw, it has been working well, i have put on a couple nice pounds without changing the rest of my food intake)[/quote]
I haven’t discussed this with the sups guys. I actually didn’t even know they were coming up with a new formula.
Hey coach,
I’d really like to bring up my rear delts in a hurry…
- What’s your ‘go-to’ protocol - do you favour big compound exercises like bent over barbell rows, isolation exercises or a combo of both?
- How do you know how strong they ‘should’ be in a balanced physique in relation to everything else? Do you use exercise performance comparison as a guide? ie: Bent over rear delt cable flye compared against ???..
Any advice you can give would be greatly appreciated, thanks.
Hey CT,
can you think of anyway to work push and pull lifts twice per week with legs once? Over 3 days.
Right now I can workout on wed, thurs, sat, and sun. So Wed and Sat are push and Thurs and Sun are pull/legs. I was thinking a good way to split it up over 3 days would be Push, Pull/legs, Push/Pull. But with those 4 days being available I don’t see a good way to set it up. If I could workout Friday I guess I could that set up on Wed, Fri, Sun but in that case there would only be 2 days between pulling on friday and on sunday, but more important friday would be very hard to work in so any ideas you have would be appreciated
Thanks CT
CT,
How does this line-up as a quick Push-Pull Combo Utilizing HTH Proctocol for a effective WO after 11 hour work day ?
STIM 1A: Bench Press from Pins ( Half-way-Up) 3 Sets x 3 reps ramping weight (Rest 30 secs)
STIM 1B: Med Ball Slam: 3X3 attempt to increas speed each set (Rest 30 Secs)
RAMP 1A: Med Grip Bench press: 2 x 3 reps ramping weight (Rest 30 Secs )
RAMP 1B: DB Row: 2 x 3 reps ramping weight (Rest 30 Secs )
HTH 1A: Med Grip Bench press: 2- 3 sets With HTH Protocol ( 1 -3 reps with 10 sec Pause mini sets ) (Rest 90 Secs )
HTH 1B: DB Row: 2- 3 sets With HTH Protocol ( 1 -3 reps with 10 sec Pause; Switch Arms every mini-set ) (Rest 90 Secs )
I Have tendency to need heavy dose of Stimulation after working a long day and fighting rush-hour traffic to get home, especially at age 49
TGIA
Franko
Salut CT, hope you will answer this one,
I read that you don’t do them much (you prefer back thickness), but maybe you can help. On the lat pulldown machine, what is the difference (if any) between the different grips? normal grip, close grip (V-Bar), inverted grip, wide grip with pro style lat bar, behind the neck… ?
Thanks for your time.
[quote]Christian Thibaudeau wrote:
[quote]honest_lifter wrote:
Hey CT,
Since the new release of SWOF, is there a new protocol to follow given its higher cal content?
currently, i am under the understand that it is the following:
-30 FINiBAR
-20 SWOF (2 Scoops)
0 FINiBAR
+30 SWOF (2 Scoops)
End of workout 2 Scoops Surge Recovery
Is this still correct? (btw, it has been working well, i have put on a couple nice pounds without changing the rest of my food intake)[/quote]
I haven’t discussed this with the sups guys. I actually didn’t even know they were coming up with a new formula.[/quote]
After seeing the new formula for SWF I was inquiring about the same type of Para Workout Protocol. I’ve gone thru the Anaconda Protocol and wanted to switch it up back and forth w/ the SWF/Surge Recovery.
Thibs wanted to get your thoughts on the below protocol…to take inbetween Anaconda phases
60 - 1-2 FINiBAR
30 - 2 Scoops SWF
0 - 2 Scoops Surge Recovery (during wkout)
+60 - Whey Protein Shake
+30 - Solid Meal
Thanks,
Jud
Hi coach,
when presenting a morning protocol:
eat the FINiBARs first thing in the morning and mix the Anaconda and MAG-10
drive to the gym while they settle
drink half of the mixture just before training, and the rest during the training,
you said “I do this quite often myself”.
I find it better to train in the morning, because I’m mostly alone in the gym where I go, and I feel more focused. I recently trained at 6.30 AM and I liked it.
The problem is that if I wake up, pre pulse, pulse then eat a breakfast then have to wait 3 hours before I can eat the Finibars to start the workout half an hour later, it seems a long time to me before I start.
What do you think? My goal is to gain as much as possible, using I,BB following the classic template… what nutritional plan would be optimal to train in the morning?
Thanks a lot.
[quote]hit the gym wrote:
Salut CT, hope you will answer this one,
I read that you don’t do them much (you prefer back thickness), but maybe you can help. On the lat pulldown machine, what is the difference (if any) between the different grips? normal grip, close grip (V-Bar), inverted grip, wide grip with pro style lat bar, behind the neck… ?
Thanks for your time.[/quote]
There isn’t a huge difference between the various grips when it comes to back stimulation. It has more to do with the degree of involvement of the various arm flexors (biceps, brachialis, brachioradialis).
But some data do indicate that a medium supinated (palms toward you) will hit the lats a bit more while a wider pronated grip could hit the teres major and rear delt more. I rarely recommend doing lat pulldown behind the neck as they can be problematic on the shoulders.
From my experience, the torso angle is more important than the grip when it comes to muscle recruitment. The more you lean back, the more the ‘‘mid back’’ (rear delts, rhomboids, trap 2) muscles come into play.
[quote]gyakujujijime wrote:
The problem is that if I wake up, pre pulse, pulse then eat a breakfast then have to wait 3 hours before I can eat the Finibars to start the workout half an hour later, it seems a long time to me before I start.
[/quote]
I’m not CT, but what’s wrong with just using the finibars as your breakfast? 3 finibars is over 800 calories.
[quote]ds1973 wrote:
[quote]gyakujujijime wrote:
The problem is that if I wake up, pre pulse, pulse then eat a breakfast then have to wait 3 hours before I can eat the Finibars to start the workout half an hour later, it seems a long time to me before I start.
[/quote]
I’m not CT, but what’s wrong with just using the finibars as your breakfast? 3 finibars is over 800 calories.[/quote]
I didn’t say that it was a problem, I was only wondering if it was OPTIMAL for muscle growth, since I haven’t ever heard of professional athletes or bodybuilders training right off the bat like that. Maybe is it just fine, maybe not… I hope we’ll discover soon :-).
On a semi-related note regarding pulsing with MAG-10, I’ve been using one scoop (21.6g). However I recently recall reading that a minimum on 12g of CH is required, but the label indicated that one serving only contains 10g protein, leading me to think that using a ~30g serving is more on the mark. Can anybody weigh in on this?
Hi CT,
I enjoy training for maximal strength, but have no interest in participating in powerlifting competitions. Also, I have had some shoulder issues with the competition grip bench press. Thus, I have no attachment to the powerlifts. With that in mind, what do you feel would be a better “big 3 lifts” that would allow for the more “well rounded” maximal strength?
For example one thought I had was to maybe train for the Squat, Incline Bench, and Barbell Row. Maxing out on a barbell row is hard to do without significant cheating though.
Another thought was maybe the squat, medium grip bench press, and powerclean+jerk. The powerclean+jerk isn’t really a true max strength exercise, but maybe it would provide for some overall balanced strength by involving the hamstrings + back + overhead work a bit.
I could always train for the medium grip bench, squat, deadlift, pullup, and military press, but I feel that would be too unfocused.
Do you have any ideas or any thoughts on this?
Thank you for your time.
[In the interest of full disclosure, I asked basically the same question to Jim Wendler at the EFS Q+A (he hasn’t answered yet) since I respect both of your perspectives on training the most.]
[quote]Christian Thibaudeau wrote:
There isn’t a huge difference between the various grips when it comes to back stimulation. It has more to do with the degree of involvement of the various arm flexors (biceps, brachialis, brachioradialis).
But some data do indicate that a medium supinated (palms toward you) will hit the lats a bit more while a wider pronated grip could hit the teres major and rear delt more. I rarely recommend doing lat pulldown behind the neck as they can be problematic on the shoulders.
From my experience, the torso angle is more important than the grip when it comes to muscle recruitment. The more you lean back, the more the ‘‘mid back’’ (rear delts, rhomboids, trap 2) muscles come into play.[/quote]
Are you saying leaning forward more would work more of the upper/lower back compared to the mid back or that it would work more of ther “outer” back compared to the mid back? It seems like rear delts are more outer and rhomboids/traps are more upper so I can’t really tell