Christian in the past you said that for ramping sets of 3 you want the last set to be anywhere from 88-92% of the one rep max
what about ramping sets of 5? I was thinking the last set should be a little over 85%
and if you are doing 10 rampins sets of 3 I figure 6-8 ramping sets of 5, right??
[quote]Liam M wrote:
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.[/quote]
It’s more a demo than an actual workout. Kevin is doing the demo.
[quote]cyberwar wrote:
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?[/quote]
I talked about this method a lot recently… I call it multi-exercise ramping, and yes it can be used with many movement patterns as you described.
do people have muscles that are less draining to exercise? like they are neurally efficient at them?
i have noticed that no matter what i do with my back, no matter how much volume and intensity it feels great a few hours after and the next day i cant feel it. My back is the thing that grows the most too.
what is your experience with this?
[quote]Liam M wrote:
do people have muscles that are less draining to exercise? like they are neurally efficient at them?
i have noticed that no matter what i do with my back, no matter how much volume and intensity it feels great a few hours after and the next day i cant feel it. My back is the thing that grows the most too.
what is your experience with this?[/quote]
I’m the same way with pressing muscles. I can train them everyday, twice a day and still recover. However a hard back session leaves me drained for 2 days.
I think that you are correct when you mention being neurally efficient… the more efficient you are at recruiting a muscle, the less draining it is to train it.
CT could you please post a sample upper body performance workout with assisting body parts? Or is there a sample somewhere on the website? I did have a look but could not find one. Just trying to put all the peices together and one like to know what it would look like.
[quote]dem0n wrote:
CT could you please post a sample upper body performance workout with assisting body parts? Or is there a sample somewhere on the website? I did have a look but could not find one. Just trying to put all the peices together and one like to know what it would look like.[/quote]
There will be a video and article detailing it shortly.
[quote]Christian Thibaudeau wrote:
[quote]dem0n wrote:
CT could you please post a sample upper body performance workout with assisting body parts? Or is there a sample somewhere on the website? I did have a look but could not find one. Just trying to put all the peices together and one like to know what it would look like.[/quote]
There will be a video and article detailing it shortly.[/quote]
OK then nice. Was just wondering - I find that power cleans from blocks have the most benefit in training my traps and I’m really trying to bring them up. Would you recommend doing these on an upper body performance day after the pressing movements?
[quote]Christian Thibaudeau wrote:
[quote]Liam M wrote:
do people have muscles that are less draining to exercise? like they are neurally efficient at them?
i have noticed that no matter what i do with my back, no matter how much volume and intensity it feels great a few hours after and the next day i cant feel it. My back is the thing that grows the most too.
what is your experience with this?[/quote]
I’m the same way with pressing muscles. I can train them everyday, twice a day and still recover. However a hard back session leaves me drained for 2 days.
I think that you are correct when you mention being neurally efficient… the more efficient you are at recruiting a muscle, the less draining it is to train it.[/quote]
yes this happens with my legs, pushing is minimal but when i do legs i have to take a day off. People tell me its because i train them too hard and i will overtrain, but i really think there is more to it than that. I mean i even get tired from doing calves… what the
[quote]dem0n wrote:
[quote]Christian Thibaudeau wrote:
[quote]dem0n wrote:
CT could you please post a sample upper body performance workout with assisting body parts? Or is there a sample somewhere on the website? I did have a look but could not find one. Just trying to put all the peices together and one like to know what it would look like.[/quote]
There will be a video and article detailing it shortly.[/quote]
OK then nice. Was just wondering - I find that power cleans from blocks have the most benefit in training my traps and I’m really trying to bring them up. Would you recommend doing these on an upper body performance day after the pressing movements?[/quote]
I would actually do them first in the workout, as an overall activation exercise. I often do that with power snatches myself.
CT, when staggering support work on Upper Body Performance days, are you typically picking one trap, one rear delt/rhomboid, one rotator cuff exercise and putting them in between each pressing exercise? For example…
Overhead Press/Staggered with Barbell Shrug for easy 2/3 of the ramp
Incline Press, where you left off on Overhead/Staggered with a rear delt/rhomboid blast strap or band exercise for easy 2/3 of ramp.
Flat Bench, where you left off on Incline/Staggered with a rotator exercise.
Or if that is completely off base of how you recommend doing things, i’m curious on what a templete would look like for a set-up.
[quote]Eazy wrote:
CT, when staggering support work on Upper Body Performance days, are you typically picking one trap, one rear delt/rhomboid, one rotator cuff exercise and putting them in between each pressing exercise? For example…
Overhead Press/Staggered with Barbell Shrug for easy 2/3 of the ramp
Incline Press, where you left off on Overhead/Staggered with a rear delt/rhomboid blast strap or band exercise for easy 2/3 of ramp.
Flat Bench, where you left off on Incline/Staggered with a rotator exercise.
Or if that is completely off base of how you recommend doing things, i’m curious on what a templete would look like for a set-up.[/quote]
I personally don’t have a ‘template’… I go by feel.
But since you guys are not used to this approach you should start by using a certain structure.
Something like:
Overhead work / Traps work
Incline work / rotator cuff work
Flat work / rear delts & rhomboids
I personally allow for more leeway, for example I might actually do 3 traps movement on one day or change the order… but start there.
When staggering pressing work with traps work, what do you think of this: I usually just do my overhead pressing and before bringing down the last rep of the set, I bust out as many overhead shrugs as I can. Do you have any tips on performing an overhead shrug?
Also, what are your favourite exercises for rear delt and rhomboid work?
Have you found people you train experience a positive mental affect from performing a circuit after a pressing workout compared to when they havent? As another poster said about being able to trash their back and feel fine im the same but with pressing its more draining for me, but, i have found that when i perform a circuit at the end within 10 mins im ready to go again and feel mentally ‘charged’.
[quote]Pat_Butcher wrote:
Have you found people you train experience a positive mental affect from performing a circuit after a pressing workout compared to when they havent? As another poster said about being able to trash their back and feel fine im the same but with pressing its more draining for me, but, i have found that when i perform a circuit at the end within 10 mins im ready to go again and feel mentally ‘charged’.[/quote]
i know im not ct, but i assume that it might be because circuits help pull nutrients into the muscle and cells, therefore helping you feel less “drained” after you have done one. This is of course if you are having proper peri workout nutrients to actually shuttle into the cell in the first place. thats my GUESS, but im probably wrong.
CT,
As I transition to gaining mass, I am seriously giving thought to doing 3 sessions per day (at least several days per week).
In Training Questions #3, there was an article of yours which suggested this:
[quote]If he is training 3 times a day the “normal” split is:
AM. Strength workout
Early PM. Eccentric-less
Mid PM. high volume[/quote]
As the weather gets colder, I may be forced inside more and not be able to do the eccentric-less workout, I drag my tire outside, no room inside 
Any suggestions as to an alternate 3-per-day set up if the weather doesn’t cooperate?
Also, as another possible way to do 3 sessions, would it be too crazy to micro-ramp through the day? For example, OH Press 6:30 a.m before work, Inc Press 12 noon lunch break, Flat Bench + volume work 7:00 p.m.
You have recommended Lats/Biceps/Abs be worked in higher rep ranges, is there an alternate ideal 3-per-day set up for foundation work? Or still use the “normal” split?
CT, I have read that you yourself do not really perform circuits as you prefer to just up the volume on the main exercises. I was wondering if you have done 2 training sessions a day where you for the most part do the same routine.
I ask because for the last 2 1/2weeks I have been doing:
Mon: AM Upper Body Performance: (3-5 reps) 3 main exercises staggered sets for traps/rhomboids (6-10 reps)
PM Same routine with slightly less volume
Tues: AM Foundation (6-8) reps Lats, Biceps, abs
PM Same as AM
Wed: AM Legs (Mixed rep range)
PM same as AM
Thurs: Repeat or Neural charge w/o
The first week I went 6 days straight, the second week I added the Neural charge w/o on Thursday then continued on Friday. I though that I would burn out but, some days the PM session has been better (I hit a few PR’S) and this was all on a calorie deficit.
[quote]Christian Thibaudeau wrote:
[quote]dem0n wrote:
[quote]Christian Thibaudeau wrote:
[quote]dem0n wrote:
CT could you please post a sample upper body performance workout with assisting body parts? Or is there a sample somewhere on the website? I did have a look but could not find one. Just trying to put all the peices together and one like to know what it would look like.[/quote]
There will be a video and article detailing it shortly.[/quote]
OK then nice. Was just wondering - I find that power cleans from blocks have the most benefit in training my traps and I’m really trying to bring them up. Would you recommend doing these on an upper body performance day after the pressing movements?[/quote]
I would actually do them first in the workout, as an overall activation exercise. I often do that with power snatches myself.[/quote]
Ok. Can I do these heavy to really work my traps? Say 5 sets of 6-8 reps ramping up? Would they not be to draining before the presses?
Coach,
I’m a beginner in the gym, and know for a fact that my hips are too tight. What are some good stretches and activation type things I could do to help my flexibility?
[quote]dem0n wrote:
[quote]Christian Thibaudeau wrote:
[quote]dem0n wrote:
[quote]Christian Thibaudeau wrote:
[quote]dem0n wrote:
CT could you please post a sample upper body performance workout with assisting body parts? Or is there a sample somewhere on the website? I did have a look but could not find one. Just trying to put all the peices together and one like to know what it would look like.[/quote]
There will be a video and article detailing it shortly.[/quote]
OK then nice. Was just wondering - I find that power cleans from blocks have the most benefit in training my traps and I’m really trying to bring them up. Would you recommend doing these on an upper body performance day after the pressing movements?[/quote]
I would actually do them first in the workout, as an overall activation exercise. I often do that with power snatches myself.[/quote]
Ok. Can I do these heavy to really work my traps? Say 5 sets of 6-8 reps ramping up? Would they not be to draining before the presses?[/quote]
From experience, I never suffer any decrease in performance if I start with a snatch or clean. You might have a slight drop the first week, but you’ll get used to it.