On an upper body performance specilization is it necessary to do:
Day 1: Heavy
Day 2: Circuits
Day 3: Heavy+ Circuits
Or can you do
Day 1: Heavy reps 3-5
Day 2: Heavy reps 6-8
Day 3: Heavy reps 3-5 Highest volume maybe some singles or a max rep set at the end of each exercise.
I really want to bring up the “football shoulder pad” area but, gym is really small so circuits may pose a problem.
I can also train 2x a day if there is a solution there.
[quote]xXSeraphimXx wrote:
On an upper body performance specilization is it necessary to do:
Day 1: Heavy
Day 2: Circuits
Day 3: Heavy+ Circuits
Or can you do
Day 1: Heavy reps 3-5
Day 2: Heavy reps 6-8
Day 3: Heavy reps 3-5 Highest volume maybe some singles or a max rep set at the end of each exercise.
I really want to bring up the “football shoulder pad” area but, gym is really small so circuits may pose a problem.
I can also train 2x a day if there is a solution there.[/quote]
You don’t have to do circuits. I personally don’t do them on performance days. I personally do a lot of sets (micro-ramping) on 3-4 big pressing movements and perform either a trap, rear delt or rhomboid exercise between sets.
on the Pulsefast live spill thread, Chris had mentioned that at lot of Neural charge workout vids are done and will be coming soon.
Any potential release date or month for these?
HI CT, what specific excercise would you say is best to bring up the lower portion of the quads (the area just above the knee)? My overall leg developement is coming along quite well, but this area is really lagging behind.
Hi CT,
I’ve been using a lot of your methods and ways of training for a good year or so now. Especially looking at your recent work with Daryl and Alex. My question is if you were training someone for a powerlifting competition what would you have them do the week before? Would you just have lots of neural workouts to keep nervous system fresh for the big day? Or would you do some light training on big three lifts and neural only day before?
The reason I ask is because it seems like a lot of powerlifters stop training or takes lots of more days off during the week before competition. I was wondering how you would approach this with what you are working on now?
Thanks for any help,
-Paul
[quote]bassip21 wrote:
Hi CT,
I’ve been using a lot of your methods and ways of training for a good year or so now. Especially looking at your recent work with Daryl and Alex. My question is if you were training someone for a powerlifting competition what would you have them do the week before? Would you just have lots of neural workouts to keep nervous system fresh for the big day? Or would you do some light training on big three lifts and neural only day before?
The reason I ask is because it seems like a lot of powerlifters stop training or takes lots of more days off during the week before competition. I was wondering how you would approach this with what you are working on now?
Thanks for any help,
-Paul[/quote]
When I competed in olympic lifting, one of my coaches had me stop training 5 days out… and I always lifted miserably. Yes the muscles might be fresh but the nervous system is down. Most top olympic lifters lift heavy up to 2 days prior to the contest and continue lifting up to it (sometimes lifting the morning of a contest).
For powerlifting I would:
Do the last heavy deadlift 10 days out
Do the last heavy squat 7 days out
Do the last heavy bench press 5 days out
To me this is going up to your openers
I would then do a neural charge workout 4 days out.
3 Days out I would work up to a single with 85% of your openers on the three lifts
2 Days out I would do a neural charge workout
1 Day out would be off or even another neural charge workout if you don’t have to travel.
[quote]mav31 wrote:
on the Pulsefast live spill thread, Chris had mentioned that at lot of Neural charge workout vids are done and will be coming soon.
Any potential release date or month for these?[/quote]
I can’t help you there. I know that the next things to be released in the Training Lab will be High Performance Mass split and Neural charge workout/exercises. I do not know when they will be put up though.
[quote]dem0n wrote:
HI CT, what specific excercise would you say is best to bring up the lower portion of the quads (the area just above the knee)? My overall leg developement is coming along quite well, but this area is really lagging behind.[/quote]
FULL front squats with a close stance and single leg bulgarian split squats.
[quote]Christian Thibaudeau wrote:
[quote]bassip21 wrote:
Hi CT,
I’ve been using a lot of your methods and ways of training for a good year or so now. Especially looking at your recent work with Daryl and Alex. My question is if you were training someone for a powerlifting competition what would you have them do the week before? Would you just have lots of neural workouts to keep nervous system fresh for the big day? Or would you do some light training on big three lifts and neural only day before?
The reason I ask is because it seems like a lot of powerlifters stop training or takes lots of more days off during the week before competition. I was wondering how you would approach this with what you are working on now?
Thanks for any help,
-Paul[/quote]
When I competed in olympic lifting, one of my coaches had me stop training 5 days out… and I always lifted miserably. Yes the muscles might be fresh but the nervous system is down. Most top olympic lifters lift heavy up to 2 days prior to the contest and continue lifting up to it (sometimes lifting the morning of a contest).
For powerlifting I would:
Do the last heavy deadlift 10 days out
Do the last heavy squat 7 days out
Do the last heavy bench press 5 days out
To me this is going up to your openers
I would then do a neural charge workout 4 days out.
3 Days out I would work up to a single with 85% of your openers on the three lifts
2 Days out I would do a neural charge workout
1 Day out would be off or even another neural charge workout if you don’t have to travel.[/quote]
Thanks so much! I read in a few different places you mentioning stopping 5 days out before an olympic meet and how you would sometimes feel sluggish. I didn’t want to really do that. Thanks for all the input CT, greatly appreciate it.
Christian,
I think your training techniques are awesome and really work if you have the time to complete them at the frequency required. However what would you recommend for people that can only make it to the gym 3 or 4 times a week, once per day? Personally it is not possible for my to get to the gym twice a day 
Thanks
cool. thanks a lot for the response. If I were to front squats along with back squats in the same workout, would you recommend starting with front squats or back squats?
For eccentric-less workout’s you mentioned doing them about 6 hrs after your main lifting session and with as little as 4 hrs between session with the eccentric-less workout always coming later in the day after the main workout. I workout in the P.M. around 8:00pm, would doing the eccentic-less workout be ok to use in the A.M. following a P.M. workout?
So if I did my Mon workout then got up early Tues morning did a home eccentric-less workout before work then finished work and did my regular Tues workout.
Hey CT, sorry if I misunderstood anything but here it goes. In your opinion the pressing or performance muscles seem to respond better (get bigger) with lower reps vs higher reps? This is why you like to do more heavy pressing vs isolation work via laterals, flys for higher reps, etc? If so I completely agree as my best quad growth was on a 5x5 routine where i did nothing but squat.
[quote]Christian Thibaudeau wrote:
[quote]xXSeraphimXx wrote:
On an upper body performance specilization is it necessary to do:
Day 1: Heavy
Day 2: Circuits
Day 3: Heavy+ Circuits
Or can you do
Day 1: Heavy reps 3-5
Day 2: Heavy reps 6-8
Day 3: Heavy reps 3-5 Highest volume maybe some singles or a max rep set at the end of each exercise.
I really want to bring up the “football shoulder pad” area but, gym is really small so circuits may pose a problem.
I can also train 2x a day if there is a solution there.[/quote]
You don’t have to do circuits. I personally don’t do them on performance days. I personally do a lot of sets (micro-ramping) on 3-4 big pressing movements and perform either a trap, rear delt or rhomboid exercise between sets.[/quote]
Thanks that is what I was hoping to here. I really enjoy and would prefer to do staggered sets in between of the heavy pressing.
[quote]dem0n wrote:
cool. thanks a lot for the response. If I were to front squats along with back squats in the same workout, would you recommend starting with front squats or back squats?[/quote]
Here is what I PERSONALLY do… this is an actual example of the squatting portion of a workout:
FRONT SQUAT
135 x 3
185 x 3
205 x 3
225 x 3
245 x 3
265 x 3
285 x 3
305 x 3
325 x 3
Switch to back squat
325 x 3
345 x 3
365 x 3
385 x 3
405 x 3
425 x 3
445 x 3
So basically I use the two squats as ONE exercise where I continuously ramp up.
[quote]Christian Thibaudeau wrote:
[quote]dem0n wrote:
cool. thanks a lot for the response. If I were to front squats along with back squats in the same workout, would you recommend starting with front squats or back squats?[/quote]
Here is what I PERSONALLY do… this is an actual example of the squatting portion of a workout:
FRONT SQUAT
135 x 3
185 x 3
205 x 3
225 x 3
245 x 3
265 x 3
285 x 3
305 x 3
325 x 3
Switch to back squat
325 x 3
345 x 3
365 x 3
385 x 3
405 x 3
425 x 3
445 x 3
So basically I use the two squats as ONE exercise where I continuously ramp up.[/quote]
Oh okay cool! would never have even thought of that. thanks so much for your speedy reply aswell. I will implement this immediately and take it from there.
Thibs,
Could you do the same thing with for instance podium deadlift → deadlift → rack pull, or military press → push press → push jerk, or would this be too much?
Just one more question (or questions I should say) about rest time between sets. How much rest time do you generally recommend between sets.? how long would you rest for example between sets in the above front squat to back squat phase? And is it the same principle for each muscle group, or do different muscle groups require different rest times?
i ramp shoulder bb press (with strict form) to a max then continue ramping with incline and then bench.
I was wondering would it be better to work shoulders with traps, incline with rears and bench with rows or should it go shoulders with rows, incline with traps etc or does it matter so little it will not interfere with performance.
with the mass split that is being released are the vids of you actually training? or is it Kevin and the likes?
I would rather see you and kev train than anyone else. Like with the arm video you guys did.