CT on Lat/Bicep day (done twice per week) the majority of the workout has been many sets of pullups with different grips done at a bodyweight of 230 lbs. I usually end up doing around 20 to 25 total sets trying not to go to failure on any of them (if I max at 15 pullups I do sets of 8-12). then finish up with something like pull overs or and biceps
should I add more variety to to the Lats? Do you like the idea of doing lots of sets of pull ups?
[quote]JosephT123 wrote:
CT on Lat/Bicep day (done twice per week) the majority of the workout has been many sets of pullups with different grips done at a bodyweight of 230 lbs. I usually end up doing around 20 to 25 total sets trying not to go to failure on any of them (if I max at 15 pullups I do sets of 8-12). then finish up with something like pull overs or and biceps
should I add more variety to to the Lats? Do you like the idea of doing lots of sets of pull ups?
[/quote]
For most people 2 lats/biceps days per week is too much. This would entail 4 to 6 upper body performance workouts per week and 1-2 lower body sessions per week to keep up the ratio I recommend.
I mentioned that not all muscles should be trained the same, and one of the differences is frequency. The lats and biceps if trained with more volume, should be trained less often.
Regarding your specific question, if you can do 15 strict pull-ups, the using a lot of sets of various types of pull-ups is fine for your back workout. Contrary to many coaches, I don’t personally like pull-ups and don’t use them that often. I feel that most people don’t work their lats properly when doing them (they use more biceps) and this is due mostly to weak lats or a bad mind-muscle connection with the lats.
So you are the best to answer your question… do your lats feel pumped after that workout or do you feel it more in your arms? Don’t do an exercise simply because you read or heard that it’s a great movement… do it because your body responds well to it.
That last post addresses something I’ve been wondering, is it now your general recommendation to keep a ratio of 2:1 for pressing/ pulling workouts? Also, do you still use whole body workouts for athletes? For legs, is it a 1:1 ratio for quad dom vs. Hip dominant? You referenced fighting muscles and the football pad area, I know those were analogies, but I was wondering if the legs should be trained in a similar fashion using those models? Sorry for the multiple questions, I don’t get a lot of free time. Thanks
need some help with my delt and arm workout.
I usually do:
Barbell shoulderpress
Side Laterals
Close grip benchpress
Triceps barbell extention
Ez-curl
Incline dumbell curl
i would like to throw in some trap & rear delt work. How would you do this in a manner that doesnt hamper my performance etc?
Hey CT, I have been looking through a ton of your old forum posts and I have been learning a lot. Thanks for all of the time you put in.
I was wondering if you had any guidelines for how often one should change exercises?
Are there different guidelines for the high performance muscles, high performance assistants, and foundational muscles?
Lastly, I train in a commercial gym and do not have many options for main exercises like bench presses, squats, and deadlifts. Would cycling through a couple of variations (for example,regular bench press, close grip bench press, incline bench press, and pause bench press) and/or changing the order of these performance movements be enough of a change in stimulus?
Thank you for all of your help
[quote]Christian Thibaudeau wrote:
[quote]Loh-fyve wrote:
CT, I was wondering if your “paradigm” has changed somewhat regarding the number of exercises for a particular muscle group as opposed to doing more sets for a couple of movements? Or is the volume divided between multiple movements just temporary?[/quote]
No, I always believe in doing more sets of fewer movements. This is especially true for “performance” training. As you might have read in recent posts, I train the following muscles more for performance:
Chest, delts, triceps, “legs” (all the body pushing muscles or actions)
Lats, biceps and abs are trained for structure (higher reps, more volume, less frequency)
And rhomboids, traps, rear delts are trained “in-between”.
So I will always use a “few exercises” approach to pressing actions and lower body.
If you look at a typical upper body performance workout it might look like this:
A. Military press - Ramping sets of 3 reps
B. Incline press - Ramping sets of 3 reps where the military press ended
C. Bench press - Ramping sets of 3 reps where the incline press ended
D. Top half bench press - Ramping sets of 3 reps where the bench press ended\
*In between sets of these I would throw in traps, rear delts and rhomboid work.
While in theory that is 4 pressing exercises… if you look at it from a “traditional training perspective” there is 1 shoulder exercise and 3 chest exercises… which is low
BUT if you think about it, the top half bench press is basically the same exercise as the bench press. It IS a bench press, but we just shorten the range of motion to be able to continue doing more set. So really the program has one shoulder exercise and two chest exercises… not a lot of exercises.
[/quote]
So no activation exercise to begin this pressing WO?
Coach, I want to thank you for the huge wealth of information. Hopefully in time I’ll figure out how to incorporate it all together.
I compete in powerlifting and have just finished a meet. I wanted to take a month now and work on back and trap size, as well as possibly increasing DL strength. I feel I have a good handle on ramping techniques and rep ranges, but I was going around in circles on the split. I am hoping what I came up with makes sense.
Day1 Squats/Leg press/Hang Cleans/Power Shrugs from pins
Day2 Foundation work -Pullups/Rows/Curls (very High volume weeks 2&4)
Day3 Off/Neural Charge
Day4 Upper Body Push w/ rear delts/traps
Day5 Off/Neural Charge
Day6 Rack Pull from knee/4" platform pull/Shrugs/RDLs/rear delts
Day7 Off/Neural Charge
My question is, is there enough back work to increase back size and strength? Could I add some rows or pullups to either day4, day 5, or day6 to overload the back for a month?
Thanks for your help as always.
[quote]Mutsanah wrote:
[quote]Christian Thibaudeau wrote:
[quote]Loh-fyve wrote:
CT, I was wondering if your “paradigm” has changed somewhat regarding the number of exercises for a particular muscle group as opposed to doing more sets for a couple of movements? Or is the volume divided between multiple movements just temporary?[/quote]
No, I always believe in doing more sets of fewer movements. This is especially true for “performance” training. As you might have read in recent posts, I train the following muscles more for performance:
Chest, delts, triceps, “legs” (all the body pushing muscles or actions)
Lats, biceps and abs are trained for structure (higher reps, more volume, less frequency)
And rhomboids, traps, rear delts are trained “in-between”.
So I will always use a “few exercises” approach to pressing actions and lower body.
If you look at a typical upper body performance workout it might look like this:
A. Military press - Ramping sets of 3 reps
B. Incline press - Ramping sets of 3 reps where the military press ended
C. Bench press - Ramping sets of 3 reps where the incline press ended
D. Top half bench press - Ramping sets of 3 reps where the bench press ended\
*In between sets of these I would throw in traps, rear delts and rhomboid work.
While in theory that is 4 pressing exercises… if you look at it from a “traditional training perspective” there is 1 shoulder exercise and 3 chest exercises… which is low
BUT if you think about it, the top half bench press is basically the same exercise as the bench press. It IS a bench press, but we just shorten the range of motion to be able to continue doing more set. So really the program has one shoulder exercise and two chest exercises… not a lot of exercises.
[/quote]
So no activation exercise to begin this pressing WO?
[/quote]
Yes, but I always plan it outside of the regular workout.
Thibs,
I would like to add Arm Size and Shoulder size. I have been following your ramping methods (as I understand them) but have been wondering how to increase arm size for a guy who’s torso grows but is limb challenged.
My Pressing work generally looks like this:
OH Pressing ramp up for sets of 3 s.s. with db shrugs 6-8
Incline pressing ramp up for sets of 3 s.s. with forehead supported rows or seated rows 6-8
Lower incline pressing ramp up for sets of 3 s.s with rear delt raises 6-8
DB tricep extensions 6-8 reps until reach a weight I fail at or tricep pushdowns for 6-8 reps until reach a weight that I fail at
****Flat bench hurts my shoulder right now
Lat bicep work looks like this
Wide grip pull-downs 6-12 until I reach a weight I fail at
Med grip pull-downs 6-12 until I reach a weight I fail at
palms facing me pull-downs 6-12 until I reach a weight I fail at
Preacher curls 6-8 until those reps can’t be attained
Rev. Preacher curls 6-8 until those reps can’t be attained
Incline curls 6-8 until those reps can’t be attained
Do you see something I can improve to help add arm and shoulder size? Should I just keep going with what I’m doing?
Even if this question does not interest you, I appreciate your sharing your knowledge with us.
[quote]Christian Thibaudeau wrote:
[quote]Mutsanah wrote:
[quote]Christian Thibaudeau wrote:
[quote]Loh-fyve wrote:
CT, I was wondering if your “paradigm” has changed somewhat regarding the number of exercises for a particular muscle group as opposed to doing more sets for a couple of movements? Or is the volume divided between multiple movements just temporary?[/quote]
No, I always believe in doing more sets of fewer movements. This is especially true for “performance” training. As you might have read in recent posts, I train the following muscles more for performance:
Chest, delts, triceps, “legs” (all the body pushing muscles or actions)
Lats, biceps and abs are trained for structure (higher reps, more volume, less frequency)
And rhomboids, traps, rear delts are trained “in-between”.
So I will always use a “few exercises” approach to pressing actions and lower body.
If you look at a typical upper body performance workout it might look like this:
A. Military press - Ramping sets of 3 reps
B. Incline press - Ramping sets of 3 reps where the military press ended
C. Bench press - Ramping sets of 3 reps where the incline press ended
D. Top half bench press - Ramping sets of 3 reps where the bench press ended\
*In between sets of these I would throw in traps, rear delts and rhomboid work.
While in theory that is 4 pressing exercises… if you look at it from a “traditional training perspective” there is 1 shoulder exercise and 3 chest exercises… which is low
BUT if you think about it, the top half bench press is basically the same exercise as the bench press. It IS a bench press, but we just shorten the range of motion to be able to continue doing more set. So really the program has one shoulder exercise and two chest exercises… not a lot of exercises.
[/quote]
So no activation exercise to begin this pressing WO?
[/quote]
Yes, but I always plan it outside of the regular workout. [/quote]
So you’re talking about a movement pattern specific workout kind of like the video done with Darryl and the guys for the pressing WO they did?
2-3 hrs before main WO?
CT, do you still recommend this split:
Monday: Upper body performance 1
Tuesday: Lower body performance
Wednesday: Upper body foundation
Thursday: OFF/Neural charge workout
Friday: Upper body performance 2
Saturday: Lower body work capacity <----- about this, I don’t have a sled or anything… so I could I do deadlifts and some hamstring work here?
Sunday: OFF/Neural charge workout
[quote]Mutsanah wrote:
[quote]Christian Thibaudeau wrote:
[quote]Mutsanah wrote:
[quote]Christian Thibaudeau wrote:
[quote]Loh-fyve wrote:
CT, I was wondering if your “paradigm” has changed somewhat regarding the number of exercises for a particular muscle group as opposed to doing more sets for a couple of movements? Or is the volume divided between multiple movements just temporary?[/quote]
No, I always believe in doing more sets of fewer movements. This is especially true for “performance” training. As you might have read in recent posts, I train the following muscles more for performance:
Chest, delts, triceps, “legs” (all the body pushing muscles or actions)
Lats, biceps and abs are trained for structure (higher reps, more volume, less frequency)
And rhomboids, traps, rear delts are trained “in-between”.
So I will always use a “few exercises” approach to pressing actions and lower body.
If you look at a typical upper body performance workout it might look like this:
A. Military press - Ramping sets of 3 reps
B. Incline press - Ramping sets of 3 reps where the military press ended
C. Bench press - Ramping sets of 3 reps where the incline press ended
D. Top half bench press - Ramping sets of 3 reps where the bench press ended\
*In between sets of these I would throw in traps, rear delts and rhomboid work.
While in theory that is 4 pressing exercises… if you look at it from a “traditional training perspective” there is 1 shoulder exercise and 3 chest exercises… which is low
BUT if you think about it, the top half bench press is basically the same exercise as the bench press. It IS a bench press, but we just shorten the range of motion to be able to continue doing more set. So really the program has one shoulder exercise and two chest exercises… not a lot of exercises.
[/quote]
So no activation exercise to begin this pressing WO?
[/quote]
Yes, but I always plan it outside of the regular workout. [/quote]
So you’re talking about a movement pattern specific workout kind of like the video done with Darryl and the guys for the pressing WO they did?
2-3 hrs before main WO?
[/quote]
No, just one exercise performed at the beginning of the workout. Something like an overhead medicine ball throw, plyo push ups, light push press, etc.
[quote]Liv92 wrote:
CT, do you still recommend this split:
Monday: Upper body performance 1
Tuesday: Lower body performance
Wednesday: Upper body foundation
Thursday: OFF/Neural charge workout
Friday: Upper body performance 2
Saturday: Lower body work capacity <----- about this, I don’t have a sled or anything… so I could I do deadlifts and some hamstring work here?
Sunday: OFF/Neural charge workout
[/quote]
Yes, that is one of the split I use.
For the lower body work capacity day, you don’t want to do stuff that is draining on the nervous system… so deadlifts are not my best option. If you don’t have a sled (buy one) I would go with a lower body circuit, 4-5 exercises, 6-8 reps per exercise trying to de-emphasize the eccentric.
I’m having trouble with my pressing workout. I’m using the multi-exercise ramp but I can only do push press then incline press before my performance suffers badly and I can’t do a third exercise (not even pin presses). Should I just stick with 2 exercises until I get stronger? I use the multi-exercise ramp with pulling exercises and legs very effectively with 3 or even 4 exercises.
[quote]Christian Thibaudeau wrote:
[quote]Loh-fyve wrote:
CT, I was wondering if your “paradigm” has changed somewhat regarding the number of exercises for a particular muscle group as opposed to doing more sets for a couple of movements? Or is the volume divided between multiple movements just temporary?[/quote]
No, I always believe in doing more sets of fewer movements. This is especially true for “performance” training.
[/quote]
Thanks for the reply! I think the cause of wonder was the example you gave for a pulling/assistant session where you have a - to me at least - relatively lot of exercises or different angles.
It’s not so much the volume (you’ve already explained nicely your personal volume tolerance) - it’s more, for example, the straight arm pulldowns. Are these for the sake of variation, or do they have that much of a different effect? The same goes for, say, the 1 arm preachers.
I assume it has got something to do with experience levels; that an advanced trainee will eventually need (slightly) different movement variations within the same session?
I think it’s safe to say that beginners to intermediates should focus on less movements, also in order to become neurally efficient on these, rather than counterproductively “invest” in more angles. Or would you still recommend the above session (with reduced volume) and gradually increasing volume, demanding more and more of your body (depending on day to day performance of course)? Sorry for a long-winded post…
Hi Thib,
yesterday I tried on Upper Body Performance day multi-exercise-ramping for the first time and it turned out a little different than I expected. Here’s what I did:
Military Press: 5x 35kg, 5x 40kg, 5x 45kg, 5x 50kg
Incline BB Press: 5x 50kg, 5x 55kg
Flat Bench Press: 5x 55kg, 5x 60kg, 5x 65kg, 5x 70 kg, 5x 75kg, 5x 80kg
Top half bench press from pins: 5x 80kg → stopped the ramp because I could barely do one set on the last exercise.
Now my question: Is it normal that on the first exercise and third exercise I got 4-6 sets while on the second and fourth exercise I only could do 1-2 sets? I somehow find it irritating and would like to hear your opinion.
Thanks in advance!
[quote]Kaito wrote:
Hi Thib,
yesterday I tried on Upper Body Performance day multi-exercise-ramping for the first time and it turned out a little different than I expected. Here’s what I did:
Military Press: 5x 35kg, 5x 40kg, 5x 45kg, 5x 50kg
Incline BB Press: 5x 50kg, 5x 55kg
Flat Bench Press: 5x 55kg, 5x 60kg, 5x 65kg, 5x 70 kg, 5x 75kg, 5x 80kg
Top half bench press from pins: 5x 80kg → stopped the ramp because I could barely do one set on the last exercise.
Now my question: Is it normal that on the first exercise and third exercise I got 4-6 sets while on the second and fourth exercise I only could do 1-2 sets? I somehow find it irritating and would like to hear your opinion.
Thanks in advance![/quote]
It’s possible… it depends on your individual strengths and weaknesses.
Three advices:
[quote]Christian Thibaudeau wrote:
[quote]Liv92 wrote:
CT, do you still recommend this split:
Monday: Upper body performance 1
Tuesday: Lower body performance
Wednesday: Upper body foundation
Thursday: OFF/Neural charge workout
Friday: Upper body performance 2
Saturday: Lower body work capacity <----- about this, I don’t have a sled or anything… so I could I do deadlifts and some hamstring work here?
Sunday: OFF/Neural charge workout
[/quote]
Yes, that is one of the split I use.
For the lower body work capacity day, you don’t want to do stuff that is draining on the nervous system… so deadlifts are not my best option. If you don’t have a sled (buy one) I would go with a lower body circuit, 4-5 exercises, 6-8 reps per exercise trying to de-emphasize the eccentric.[/quote]
I’m just wondering, why don’t you really recommend 3 Upper Body Performances anymore?
Hello Coach,
If a person had a Quad dom leg day, a Hip Dom leg day(deadlifts/rack pulls), and two Upper body Performance days in a week, would you spread the Foundation work over one or more of those days, or add a Foundation day to the split? I was thinking between Upper body performance and Quad leg day.
Thanks for everything.
Thibs, would a split utilitzing the MAG-10 fast for fat loss like the following work?
Sun - Upper body performance (fast)
Mon - Lower body performane (cheat day)
Tues - Neural charge workout (fast)
Wed - Upper body performance (maintenance)
Thurs - Lower body perormance (maintenance)
Fri - Neural charge workout (fast)
Sat - Upper body foundation (maintenance)
Thanks