[quote]Christian Thibaudeau wrote:
…
AND to give you another idea, here is Kevin and Alex’ last back workout:
A. Thib pulldown
5-6 x 6-8 hold contraction 1-2 seconds
B. Pullover machine
5-6 x 6-8 hold contraction 1-2 seconds
C1. Thib pulldown
4-5 x 6-8
C2. Straight-arms pulldown
4-5 x 8-10
D. Sled straight-arms low position
3 x back and forth
E. Sled straight-aarms high position
3 x back and forth
F Sled rowing
3 x back and forth
BICEPS … AD-LIB DEPENDING ON ALEX’ CAPACITIES [/quote]
I was wandering if the Kevin and Alex do even more volume (then what you did in the workout you posted) on biceps?
Also: How many sets did they do in that livespill biceps workout?
I was thinking to change the type of contraction in my biceps circuit after each completed circuit and get a total of 4-5 (maybe more) circuit. Is this a better aproach (in theory) rather then my past ones (considering that I don’t use the Anaconda protocol) ?
Not sure if this had been asked yet but how would you combine your new training methods with sport specific training (sprints, intervals etc) if we’re already doing 6 days a week + extra workouts?
[quote]swans05 wrote:
Not sure if this had been asked yet but how would you combine your new training methods with sport specific training (sprints, intervals etc) if we’re already doing 6 days a week + extra workouts?
Thanks[/quote]
My “methods” are not cut in stone; the schedule and actual application is adapted to the individual needs of an athlete. This depends not only on his sport but also on his own strength and weaknesses. It is impossible for me to give you a good answer without knowing these two variables.
[quote]Christian Thibaudeau wrote:
…
AND to give you another idea, here is Kevin and Alex’ last back workout:
A. Thib pulldown
5-6 x 6-8 hold contraction 1-2 seconds
B. Pullover machine
5-6 x 6-8 hold contraction 1-2 seconds
C1. Thib pulldown
4-5 x 6-8
C2. Straight-arms pulldown
4-5 x 8-10
D. Sled straight-arms low position
3 x back and forth
E. Sled straight-aarms high position
3 x back and forth
F Sled rowing
3 x back and forth
BICEPS … AD-LIB DEPENDING ON ALEX’ CAPACITIES [/quote]
I was wandering if the Kevin and Alex do even more volume (then what you did in the workout you posted) on biceps?
Also: How many sets did they do in that livespill biceps workout?
I was thinking to change the type of contraction in my biceps circuit after each completed circuit and get a total of 4-5 (maybe more) circuit. Is this a better aproach (in theory) rather then my past ones (considering that I don’t use the Anaconda protocol) ?
[/quote]
As I mentioned, I do not plan volume in advance, I adjust it depending on the performance I see in the gym. So I cannot give you an exact number of sets. Furthermore, we never do the same workout twice, there is always something different. Since we had a total of 125 workouts, it’s not possible for me to remember exactly what they did on each of these.
On a lower body day, what do you think about the use of bands with deadlifts. I remember you stating that using bands with weights is too stressful on the CNS. Am I able to use bands with lighter weight whilst ramping at the start and move onto normal deadlifts?[/quote]
I already mentioned that “activating the CNS” with bands + weight prior to lifting heavy weight is an effective method. BUT it is still very draining on the nervous system, especially on the deadlift. So I wouldn’t do it every workout. Maybe 1 out of 3 deadlift workouts.
How does it work where, say A is military press B is incline press and c is flat bench, you end one exercise with a certain weight and pick up the next exercise with that same ending weight?
Is it based on plane of movement or going from a harder lift to an easier one? If I was going from a squat to a deadlift would I end squat at say 300 and start at that same weight for deadlifts using these methodologies?
[quote]carlthescorp wrote:
How does it work where, say A is military press B is incline press and c is flat bench, you end one exercise with a certain weight and pick up the next exercise with that same ending weight?
Is it based on plane of movement or going from a harder lift to an easier one? If I was going from a squat to a deadlift would I end squat at say 300 and start at that same weight for deadlifts using these methodologies? [/quote]
More like jump squat, front squat, back squat, squat from pins
If you are looking for ramping DL then snatch, med snatch grip high pull, clean grip low pull, then DL
swans05 wrote:
Not sure if this had been asked yet but how would you combine your new training methods with sport specific training (sprints, intervals etc) if we’re already doing 6 days a week + extra workouts?
Thanks
My “methods” are not cut in stone; the schedule and actual application is adapted to the individual needs of an athlete. This depends not only on his sport but also on his own strength and weaknesses. It is impossible for me to give you a good answer without knowing these two variables.
sport: aussie rules football requiring lots of running, both and sprint and long distance (i stick with sprints but nothing probably over 200m, it bores the shit out of me)
strengths: @ 78 - 80kgs can dedlift 155 - 160kgs, back squat 138 - 140kgs, bench 110 - 15kgs…carryign a little extra though which i’d like to see off before before the 1st born comes and i fall in a heap
at the moment i’m doing a kelly baggett high frequency/over training program where day 1 you do 4 x 3 @ 85%, day 2 do 3 x 2 @ 90%, day 3 do 1 rep max then 4 x 1 @ 95% with day 5 being 4 x 1 @ 80%…on day 4 and 6 i sprint…week 1 i do military press and deads then week 2 i do bench press and back squats
it the opposite of what you’re doing now as by wed i’m pretty beat up but usually fine by sat…works on a 5% performance decrease then gain an extra 5% from 4 days off so every cycle i increase the wt 2.5kgs or so and go again
[quote]carlthescorp wrote:
How does it work where, say A is military press B is incline press and c is flat bench, you end one exercise with a certain weight and pick up the next exercise with that same ending weight?
Is it based on plane of movement or going from a harder lift to an easier one? If I was going from a squat to a deadlift would I end squat at say 300 and start at that same weight for deadlifts using these methodologies? [/quote]
not CT, but i know that you are moving from your “weakest” exercise to your “strongest” exercise most of the time. Also, i doubt ever doing squats and deadlifts in the same ramping session would be a good thing, thats probably way to much stress on the nervous system. if you were doing say a strength circuit, i could see how MAYBE doing a squat and deadlift in the same session might be ok (depending on what weight you use). if you were doing a deadlift session, you can ramp up and use different variations (i.e. sumo, conventional, romanian, etc.) and same thing with squat (front squat, back squat, top half squat, etc.) but again, i dont think doing deadlifts and squats in the same session is a good idea. hope that helps some man.
I know that you like using straps on pulling movements, are deadlifts included? If you don’t use straps what grip do you use?[/quote]
I rarely use straps on deadlifts. I use a hook grip (olympic lifting grip).
I allow the use of straps for pulling movements to decrease reliance on arms and to better focus on pulling with the back.[/quote]
Agreed - in fact, I find that when I do a progressive pull day and use hook grip on all exercises while ramping up the weight, the DL is no problem as long as I have chalk. It also feels so much more natural than having to pull a heavy DL with a mixed grip. Now, I wouldn’t pull any other way than hook+chalk.
Coach, in terms of squatting technique and form (or style), how would you advise your clients to squat for maximum performance of the lift? Then how would you change if your client was a bodybuilder,less concerned about overall performance and more worried about overall quad growth? would you change anything at all in that situation? assume that the client has ample mobility to squat how he pleases
[quote]GrindOverMatter wrote:
Coach, in terms of squatting technique and form (or style), how would you advise your clients to squat for maximum performance of the lift? Then how would you change if your client was a bodybuilder,less concerned about overall performance and more worried about overall quad growth? would you change anything at all in that situation? assume that the client has ample mobility to squat how he pleases[/quote]
This answer actually depends on the individual biomechanics of the client. Someone with short legs and a long torso will not have the same squatting style for performance as someone with long legs and a shorter torso. It also depends on the individual’s strength dominance… is he naturally stronger in the quads, glutes or lower back? All of these affect the ideal squatting style.
For example, someone with short legs and a longish torso will be stronger squatting with a narrower stance and less forward lean, whereas someone with longer legs and a short torso will be the opposite.
CT, I’ve been trying to develop a new program and am going off some of your articles and one that caught my attention was “The Numbers of Muscle Building”. Did you write a continuation after the 40%-50% ended the first? If so, where can I find it?
I’ve been doing double sessions; compound lifting on my lunch break and eccentric-less and isolation work in the evening.
Basically, I recently got news that my lunch break may be getting shorter, and instead of 35-40 minutes to train, I may be down to as little as 25-30. I was getting quality workouts in 35-40 minutes no problem and I believe I can still get a quality workout in 25 (hopefully 30).
What do you think of this for a pressed for time pressing day?
1 Exercise, (rotating OH, Inc and Flat Variations on different days) ramping sets of 3, 80% for 5 sets of 5, then keeping the same weight for the 5 sets of 5, but decreasing rest, do 10 sets of 2.
My logic with staying with 1 exercise would be to decrease time normally spent switching weights, barbells, etc, so I can get in sufficient volume.
(I have done 3 exercises in my 35-40 minute window, so I definitely could do more than one in 25-30, I guess my question might boil down to, is the a) 5x5 with 80% or b) ramping on a 2nd exercise better for volume/growth stimulus?)
I’ve always written down both my workout itself and the weight I lifted so that I could keep track of my numbers and always try to keep lifting more. I went through I, bodybuilder once but I think that this way of keeping track of weights and adding more each time probably defeated the purpose of autoregulation as especially towards the end I wasn’t always lifting as explosively as I could. Should I instead only keep track of sets and reps instead?
edit: Nevermind, it seems you do still keep track of the weights. I’ll just have to make sure I stay explosive and either terminate the set or drop weight if performance declines.
Are strength circuits and isolation circuits to be focused on one muscle like in the videos? Or on a push day can in be fly’s, lateral raises, cable crossover? Same for strength circuits.