Thought I would start the next part of Thib’s training questions because part 3 is full…
CT, do you have any specific abs/core workout you use with Daryl & the Boys?
Im doing a push/pull/legs routine at the moment usually over 4 days, with back and leg exercises i seem to be able to consistently make progress in some way each workout, but with pressing movements my performance seems to be the most variable. How often would you opt to rotate exercise variations for pressing or would it be best to stick to the same exercises for a long period?
CT sorry of these questions have alredy been asked (i tried looking but couldnt find any similar questions) But anyway, my gym does not have any blast straps so its a challenge to find exercises that can be used for the eccentric less workouts. recently i had the ingenious(maybe) idea of putting a smith machine to good use by using it for similar movements to some blast strap exercises.
For example doing fat man pull ups, or bicep curls in a similar position, even tricep extensions?
Would these exercises be appropriate to use for the eccentric less movements in replacement of some blast strap movements?
Thank you
CT sorry of these questions have alredy been asked (i tried looking but couldnt find any similar questions) But anyway, my gym does not have any blast straps so its a challenge to find exercises that can be used for the eccentric less workouts. recently i had the ingenious(maybe) idea of putting a smith machine to good use by using it for similar movements to some blast strap exercises. For example doing fat man pull ups, or bicep curls in a similar position, even tricep extensions?
Would these exercises be appropriate to use for the eccentric less movements in replacement of some blast strap movements?
Also, would you recommend using complexes for conditioning and fat loss? i’ve always steared clear of them because they look so taxing to the CNS and could effect recovery.
Thank you and sorry for my long winded question
[quote]T100 wrote:
CT, do you have any specific abs/core workout you use with Daryl & the Boys?[/quote]
Not really… they throw in abs work twice a week. Normally a circuit of cable crunches, garhammer raises, knees pull-in and swiss ball crunches
CT,
Thanks for all the help you dole out FOR FREE on these forums - pretty ridiculously nice of you. You probably hate these questions but was wondering if you (or anyone knowledgeable) could give this 5-day split a QUICK once-over for any glaring mistakes. It’s a 5-day split.
Each day is centered around 1 main lift and a variety of assistance exercises. Main exercises are generally ramping sets of 3, assistance compound exercises are generally ramping sets of 6, single joint movements are usually higher (8-10) reps per set.
Goal is strength/size gain.
Day 1 (Vert Pull / bicep):
Deadlifts (ramping sets of 3)
Medium Grip Pullups
Supinated Grip Iso Lat Pulldowns (Hammer Strength machine)
Barbell Curls
Iso Hammer Curls
Day 2 (Horiz Push / Tri)
Flat Bench Press(ramping sets of 3)
Incline DB Press
Weighted Dips
Flyes or pec deck
Overhead DB Tri Extensions
Day 3 (Legs)
Front Squats (ramping sets of 3)
RDLs
Lunges (short stride)
Leg Extensions
Lying Leg Curls
Day 4 (Horiz Pull)
Power Clean from Hang (ramp sets of 3)
Chest-Supported T-bar rows
Elbows-in DB Rows
Face Pulls
Shrugs
Day 5 (Vert Push)
Standing BB Military press (ramp sets of 3)
High-incline Seated DB Press
DB Lateral Raise
DB Front Raise
Donkey Calf Raises
Iso Calf Raise on Smith Machine
Coach Thibs,
First, wanted to say thank you for sharing your vast knowledge with us, it’s truly invaluable!
I just started ramping, and also just recently began experimenting with eccentric-less circuits and activation circuits. After a couple hard training days, I did a neural charge or activation workout on an off day, then a total-body performance circuit the next day (I’m currently doing total-body workouts every other day, alternating between horizontal pull, vertical push, and hip dominant in one session, and horizontal push, vertical pull and knee dominant in the other.)
In the workout the day after the neural charge workout, I ramped sets of 5 on a circuit of standing overhead press, bent-over barbell rows, and romanian deadlifts, putting slight leg drive into the overhead press as needed as I increased the weight (ending up with a push press) and also adding body english to the rows. I did the circuit 6 times, adding 10 lbs per set to the shoulder press, 15 to the rows, and 20 to the romanian deadlifts, and ended up beating my previous 5RM on all three exercises, by 30 lbs, 20 lbs, and 40 lbs respectively! I followed this up with one max-rep set of face pulls, leg curls, rope push-downs, and EZ-bar curls, and called it a day 
I should note that I would normally start a workout like this with a 1-arm dumbbell clean and press or some kind of kettlebell activation warm-up (swings, 1-arm snatch, etc.) but since I was short on time I didn’t even do that. So either the activation work from the day before, or the ramping, or both, had a tremendous effect on my training! Oh, and I see what you mean about feeling really good and energetic after the activation workout too, I hadn’t experienced that before!
So I just wanted to thank you for introducing me to these new ideas, and let you know that they worked really well for me! There’s just one thing I was hoping you could clear up, when you get a chance (and sorry this is so long, clearly I’m excited about these methods! haha)
My understanding is that an activation workout is ideally done earlier the same day before a regular workout, and an eccentric-less workout is ideally done later in the same day as a regular workout. But, if that isn’t possible, either type could be done on an off day in between two regular workout days, to accomplish different purposes (priming the nervous system for the workout to come, or aiding in recovery and added growth from the workout you already completed.)
So my question is this: In one session, on an off-day in between workouts, could I perform an eccentric-less circuit for the muscles I worked the day before, immediately followed by an activation circuit for the muscles I plan to work the next day? Or would that screw up the desired effect of the activation workout? What if I did both sessions in the same day (the “off” day) but a few hours apart?
Thank you in advance for taking the time to read my ramblings!
Hey CT as you returned to Ol lifts and introduced them to bodybuilders have you noticed a difference and not only how you move but as well as how they move? I ask because explosive lifts require more coordination to execute at a higher velocity.
With your nervous always primed does your body must feel more powerful even though your well over 200 pounds compared to just a few years ago?
[quote]ChrisGasparilla wrote:
Coach Thibs,
First, wanted to say thank you for sharing your vast knowledge with us, it’s truly invaluable!
I just started ramping, and also just recently began experimenting with eccentric-less circuits and activation circuits. After a couple hard training days, I did a neural charge or activation workout on an off day, then a total-body performance circuit the next day (I’m currently doing total-body workouts every other day, alternating between horizontal pull, vertical push, and hip dominant in one session, and horizontal push, vertical pull and knee dominant in the other.)
In the workout the day after the neural charge workout, I ramped sets of 5 on a circuit of standing overhead press, bent-over barbell rows, and romanian deadlifts, putting slight leg drive into the overhead press as needed as I increased the weight (ending up with a push press) and also adding body english to the rows. I did the circuit 6 times, adding 10 lbs per set to the shoulder press, 15 to the rows, and 20 to the romanian deadlifts, and ended up beating my previous 5RM on all three exercises, by 30 lbs, 20 lbs, and 40 lbs respectively! I followed this up with one max-rep set of face pulls, leg curls, rope push-downs, and EZ-bar curls, and called it a day
I should note that I would normally start a workout like this with a 1-arm dumbbell clean and press or some kind of kettlebell activation warm-up (swings, 1-arm snatch, etc.) but since I was short on time I didn’t even do that. So either the activation work from the day before, or the ramping, or both, had a tremendous effect on my training! Oh, and I see what you mean about feeling really good and energetic after the activation workout too, I hadn’t experienced that before!
So I just wanted to thank you for introducing me to these new ideas, and let you know that they worked really well for me! There’s just one thing I was hoping you could clear up, when you get a chance (and sorry this is so long, clearly I’m excited about these methods! haha)
My understanding is that an activation workout is ideally done earlier the same day before a regular workout, and an eccentric-less workout is ideally done later in the same day as a regular workout. But, if that isn’t possible, either type could be done on an off day in between two regular workout days, to accomplish different purposes (priming the nervous system for the workout to come, or aiding in recovery and added growth from the workout you already completed.)
So my question is this: In one session, on an off-day in between workouts, could I perform an eccentric-less circuit for the muscles I worked the day before, immediately followed by an activation circuit for the muscles I plan to work the next day? Or would that screw up the desired effect of the activation workout? What if I did both sessions in the same day (the “off” day) but a few hours apart?
Thank you in advance for taking the time to read my ramblings! [/quote]
Not CT but here is my take:
It would screw up the goal of the activation workout. I would put the activation session first if you wanted to go back to back. Perhaps a 30 min rest between the 2.
If you have a few hours rest between the 2, the best option, then you could do the eccentricless first and the activation second.
Hey coach you talked about doing behind the neck pulldowns for stretching more than anything else. Was that to stretch the shoulders after a upper body perfomance day? And i also hit another pr in bench a couple days ago. After all the overhead pressing.
hello Coach,
as i mentioned in another thread, i am trying to focus on bringing up my pushing muscles at the moment. i have been utilizing two upper body press performance days a week. i was wondering if for say about 3-4 weeks, i could add in a “circuit day” like shown in the video to increase my work capacity on these muscles. so it would look like
monday-pull
tuesday-NC workout
wednesday-pressing performance 1
thursday- general lower body performance
friday-circuit day for pressing
saturday-pressing performance 2
sunday-NC workout
i use 3 scoops of each MAG-10/Anaconda/ and sw to really help with recovery and what not, but im just wondering if this would be too much? on the pressing performance day 1, i would only do the push pregression (ex.ramping for overhead, then incline,then flat bench, then decline) WITHOUT any circuit work. then on performance day 2 i would add the one max reps circuit at the end.
I guess it wouldnt hurt to TRY it and see how my body responds, but thanks in advance for any advice, i really appreciate it.
[quote]squattin600 wrote:
[quote]ChrisGasparilla wrote:
Coach Thibs,
First, wanted to say thank you for sharing your vast knowledge with us, it’s truly invaluable!
I just started ramping, and also just recently began experimenting with eccentric-less circuits and activation circuits. After a couple hard training days, I did a neural charge or activation workout on an off day, then a total-body performance circuit the next day (I’m currently doing total-body workouts every other day, alternating between horizontal pull, vertical push, and hip dominant in one session, and horizontal push, vertical pull and knee dominant in the other.)
In the workout the day after the neural charge workout, I ramped sets of 5 on a circuit of standing overhead press, bent-over barbell rows, and romanian deadlifts, putting slight leg drive into the overhead press as needed as I increased the weight (ending up with a push press) and also adding body english to the rows. I did the circuit 6 times, adding 10 lbs per set to the shoulder press, 15 to the rows, and 20 to the romanian deadlifts, and ended up beating my previous 5RM on all three exercises, by 30 lbs, 20 lbs, and 40 lbs respectively! I followed this up with one max-rep set of face pulls, leg curls, rope push-downs, and EZ-bar curls, and called it a day
I should note that I would normally start a workout like this with a 1-arm dumbbell clean and press or some kind of kettlebell activation warm-up (swings, 1-arm snatch, etc.) but since I was short on time I didn’t even do that. So either the activation work from the day before, or the ramping, or both, had a tremendous effect on my training! Oh, and I see what you mean about feeling really good and energetic after the activation workout too, I hadn’t experienced that before!
So I just wanted to thank you for introducing me to these new ideas, and let you know that they worked really well for me! There’s just one thing I was hoping you could clear up, when you get a chance (and sorry this is so long, clearly I’m excited about these methods! haha)
My understanding is that an activation workout is ideally done earlier the same day before a regular workout, and an eccentric-less workout is ideally done later in the same day as a regular workout. But, if that isn’t possible, either type could be done on an off day in between two regular workout days, to accomplish different purposes (priming the nervous system for the workout to come, or aiding in recovery and added growth from the workout you already completed.)
So my question is this: In one session, on an off-day in between workouts, could I perform an eccentric-less circuit for the muscles I worked the day before, immediately followed by an activation circuit for the muscles I plan to work the next day? Or would that screw up the desired effect of the activation workout? What if I did both sessions in the same day (the “off” day) but a few hours apart?
Thank you in advance for taking the time to read my ramblings! [/quote]
Not CT but here is my take:
It would screw up the goal of the activation workout. I would put the activation session first if you wanted to go back to back. Perhaps a 30 min rest between the 2.
If you have a few hours rest between the 2, the best option, then you could do the eccentricless first and the activation second.
[/quote]
Good point, I was thinking in terms of finishing on a neurologically “activated” state, but that makes a lot of sense - the fatigue caused by an eccentric-less circuit right before an activation circuit could defeat the purpose of the latter.
Hey Coach Thibaudeau,
I workout outside and do hard labor for my occupation. I am in the sun 6 to 8 hours a day and by the time its time for me to train, I am tired but I still go. I do my own programming,lifting full body on each day on mondays,wednesdays and friday. Is there any programming ideas(reps and sets),and supplementation ideas to help get the most out of my workouts?I am currently trying to lower my bodyfat.
Thank you.
CT, the video posted recently of Daryl’s specific activation workout for Push workout was fantastic. I used both routines the next day.
How often can you do the same exercises for a activation workout before they become less effective? If so what is the cool down between using the same neural charge workout?
Also will you be uploading a specific activation workout for Pull day?
Cheers.
[quote]T100 wrote:
CT, the video posted recently of Daryl’s specific activation workout for Push workout was fantastic. I used both routines the next day.
How often can you do the same exercises for a activation workout before they become less effective? If so what is the cool down between using the same neural charge workout?
Also will you be uploading a specific activation workout for Pull day?
Cheers.[/quote]
It depends on the exercise. The more complex a neural charge exercise is, the more often you can use it. Most neural charge workouts should be changed after 2 times… but you don’t have to change all the exercises within a workout, you can keep half the exercises and change the other half.
After 2 weeks without using an exercise, you can bring it back in.
Complex movements like the olympic lifts can be kept in for longer, 4-6 times in a row.
We have some specific activation for pulling movements (medicine ball slam for example). But I personally do not use activation workouts specific to pulling movements. I recently came to the conclusion that pulling muscles should not be trained for performance while pushing muscles should.
Pulling muscles respond better to higher volume of work (high reps) and don’t require charging. Although you can improve the quality of any workout (including pulling) with whole-body neural charge workouts.
BTW… I DO NOT consider deadlifts as a pulling exercise. It is a lower body pressing movement (mechanically speaking it is closer to a squat or leg press) … in a regular deadlift (not a stiff-leg or romanian) deadlift you are PUSHING THE FLOOR AWAY not pulling the bar up.
[quote]Christian Thibaudeau wrote:
[quote]T100 wrote:
CT, the video posted recently of Daryl’s specific activation workout for Push workout was fantastic. I used both routines the next day.
How often can you do the same exercises for a activation workout before they become less effective? If so what is the cool down between using the same neural charge workout?
Also will you be uploading a specific activation workout for Pull day?
Cheers.[/quote]
It depends on the exercise. The more complex a neural charge exercise is, the more often you can use it. Most neural charge workouts should be changed after 2 times… but you don’t have to change all the exercises within a workout, you can keep half the exercises and change the other half.
After 2 weeks without using an exercise, you can bring it back in.
Complex movements like the olympic lifts can be kept in for longer, 4-6 times in a row.
We have some specific activation for pulling movements (medicine ball slam for example). But I personally do not use activation workouts specific to pulling movements. I recently came to the conclusion that pulling muscles should not be trained for performance while pushing muscles should.
Pulling muscles respond better to higher volume of work (high reps) and don’t require charging. Although you can improve the quality of any workout (including pulling) with whole-body neural charge workouts.
BTW… I DO NOT consider deadlifts as a pulling exercise. It is a lower body pressing movement (mechanically speaking it is closer to a squat or leg press) … in a regular deadlift (not a stiff-leg or romanian) deadlift you are PUSHING THE FLOOR AWAY not pulling the bar up.[/quote]
Interesting about the pulling muscles. So, would you still begin a “foundation” day with an activation exercise? Or would you go right into your sets ala a traditional bodybuilding routine?
[quote]Sentoguy wrote:
[quote]Christian Thibaudeau wrote:
[quote]T100 wrote:
CT, the video posted recently of Daryl’s specific activation workout for Push workout was fantastic. I used both routines the next day.
How often can you do the same exercises for a activation workout before they become less effective? If so what is the cool down between using the same neural charge workout?
Also will you be uploading a specific activation workout for Pull day?
Cheers.[/quote]
It depends on the exercise. The more complex a neural charge exercise is, the more often you can use it. Most neural charge workouts should be changed after 2 times… but you don’t have to change all the exercises within a workout, you can keep half the exercises and change the other half.
After 2 weeks without using an exercise, you can bring it back in.
Complex movements like the olympic lifts can be kept in for longer, 4-6 times in a row.
We have some specific activation for pulling movements (medicine ball slam for example). But I personally do not use activation workouts specific to pulling movements. I recently came to the conclusion that pulling muscles should not be trained for performance while pushing muscles should.
Pulling muscles respond better to higher volume of work (high reps) and don’t require charging. Although you can improve the quality of any workout (including pulling) with whole-body neural charge workouts.
BTW… I DO NOT consider deadlifts as a pulling exercise. It is a lower body pressing movement (mechanically speaking it is closer to a squat or leg press) … in a regular deadlift (not a stiff-leg or romanian) deadlift you are PUSHING THE FLOOR AWAY not pulling the bar up.[/quote]
Interesting about the pulling muscles. So, would you still begin a “foundation” day with an activation exercise? Or would you go right into your sets ala a traditional bodybuilding routine?[/quote]
I personally go straight to the regular lifting routine.
[quote]Christian Thibaudeau wrote:
[quote]T100 wrote:
CT, the video posted recently of Daryl’s specific activation workout for Push workout was fantastic. I used both routines the next day.
How often can you do the same exercises for a activation workout before they become less effective? If so what is the cool down between using the same neural charge workout?
Also will you be uploading a specific activation workout for Pull day?
Cheers.[/quote]
It depends on the exercise. The more complex a neural charge exercise is, the more often you can use it. Most neural charge workouts should be changed after 2 times… but you don’t have to change all the exercises within a workout, you can keep half the exercises and change the other half.
After 2 weeks without using an exercise, you can bring it back in.
Complex movements like the olympic lifts can be kept in for longer, 4-6 times in a row.
We have some specific activation for pulling movements (medicine ball slam for example). But I personally do not use activation workouts specific to pulling movements. I recently came to the conclusion that pulling muscles should not be trained for performance while pushing muscles should.
Pulling muscles respond better to higher volume of work (high reps) and don’t require charging. Although you can improve the quality of any workout (including pulling) with whole-body neural charge workouts.
BTW… I DO NOT consider deadlifts as a pulling exercise. It is a lower body pressing movement (mechanically speaking it is closer to a squat or leg press) … in a regular deadlift (not a stiff-leg or romanian) deadlift you are PUSHING THE FLOOR AWAY not pulling the bar up.[/quote]
Higher reps for pulling muscles… would this mean 5-7 reps? Is it still fine to work with a 3 rep style routine. What is the advantage of having varied rep ranges in a routine?
Would this routine be effective?
A1) Close-Grip Lat Pull Down [ramping sets of 3]
A2) Medium-Grip Chin up [ramping sets of 5]
B1) Bent-over Barbell Rows [ramping sets of 3]
B2) Seated Rows [ramping sets of 5]
Max rep circuit using 70% of max in previous exercises?
[quote]T100 wrote:
[quote]Christian Thibaudeau wrote:
[quote]T100 wrote:
CT, the video posted recently of Daryl’s specific activation workout for Push workout was fantastic. I used both routines the next day.
How often can you do the same exercises for a activation workout before they become less effective? If so what is the cool down between using the same neural charge workout?
Also will you be uploading a specific activation workout for Pull day?
Cheers.[/quote]
It depends on the exercise. The more complex a neural charge exercise is, the more often you can use it. Most neural charge workouts should be changed after 2 times… but you don’t have to change all the exercises within a workout, you can keep half the exercises and change the other half.
After 2 weeks without using an exercise, you can bring it back in.
Complex movements like the olympic lifts can be kept in for longer, 4-6 times in a row.
We have some specific activation for pulling movements (medicine ball slam for example). But I personally do not use activation workouts specific to pulling movements. I recently came to the conclusion that pulling muscles should not be trained for performance while pushing muscles should.
Pulling muscles respond better to higher volume of work (high reps) and don’t require charging. Although you can improve the quality of any workout (including pulling) with whole-body neural charge workouts.
BTW… I DO NOT consider deadlifts as a pulling exercise. It is a lower body pressing movement (mechanically speaking it is closer to a squat or leg press) … in a regular deadlift (not a stiff-leg or romanian) deadlift you are PUSHING THE FLOOR AWAY not pulling the bar up.[/quote]
Higher reps for pulling muscles… would this mean 5-7 reps? Is it still fine to work with a 3 rep style routine. What is the advantage of having varied rep ranges in a routine?
Would this routine be effective?
A1) Close-Grip Lat Pull Down [ramping sets of 3]
A2) Medium-Grip Chin up [ramping sets of 5]
B1) Bent-over Barbell Rows [ramping sets of 3]
B2) Seated Rows [ramping sets of 5]
Max rep circuit using 70% of max in previous exercises?
[/quote]
Actually I found pulling muscles to respond best to sets of anywhere between 6 and 12 reps. I don’t feel like sets of 3 reps are great (although they still work) for the back. It’s not that sets of 3 don’t work. But I found that the back (lats to be precise) do respond better to higher reps and as such it is a better investment to train the lats in the higher rep zone.