CT,
My split is as follows:
Mon-Performance upper
Tues-Lower body
Wed-Foundation upper
Thurs-eccentric less sled work Lower/Upper body
fri-Performance upper 2
sat-neural charge
sun-eccentric less sled work Lower/Upper body
My question is concerning the eccentric less days would it be better to do it this way or by splitting it up to have one day of upper body eccentric less and the other day a lower body session?
Salut, Christian!
How does this look for upper body performance?
Overhead Press/ High Pull sets of three
Incline Benchpress sets of three/ Cable rows or Chest Supported rows for sets of 8-12 between
Overhead Press 5x5 with about 70%-75 of 1 RM/ Shrugs between for sets of 8-12
Incline Benchpress 5x5 with 70%-75 of 1 RM/ Seated cable rows for 8-12 inbetween
Then some tricep, side and rear delt sets at the end.
Also, do you do Assistance-work between EVERY ramping set? If so, that creates a tremendous amount of volume!
CT,
I did the shoulder spec of I Bodybuilder and was happy with the results. I was suprised to find that I was even making strength gains on my chest workouts and did not feel burnt out at all from doing chest the day after shoulders until the very end.
I understand this was a shoulder spec but I would like to incorporate this type of a set up on a more permanent basis.
I know you prefer to group these muscles groups all together on a performance day but if I want to do something more along the lines of the shoulder spec where I focus on overhead pressing one workout and horizontal pressing the other is there any recommendations you can make on how I can arrange it to do this indefinitely without burning out my shoulders, since this would technically be 4-5 performance workouts per week?
Do I cut the shoulder workouts down to two, which day would I eliminate, or spread the workouts out, etc.?
My empahsis is the “shoulder pad” area with little to no emphasis on lower pecs.
Thanks.
[quote]Amonero wrote:
Salut, Christian!
How does this look for upper body performance?
Overhead Press/ High Pull sets of three
Incline Benchpress sets of three/ Cable rows or Chest Supported rows for sets of 8-12 between
Overhead Press 5x5 with about 70%-75 of 1 RM/ Shrugs between for sets of 8-12
Incline Benchpress 5x5 with 70%-75 of 1 RM/ Seated cable rows for 8-12 inbetween
Then some tricep, side and rear delt sets at the end.
Also, do you do Assistance-work between EVERY ramping set? If so, that creates a tremendous amount of volume![/quote]
It’s fine, I like it a lot.
You don’t have to do assistance work between EVERY set. I personally use them for 2/3 of the ramp. When I get into the heavier sets I stop doing them.
Thanks, makes sense. That’s what I did today as it felt better to have short rests between the heavier sets at the end of the ramp. The previous workouts I was really surprised at how high a volume I was able to handle without a drop in performance on the assistance work - six working sets of a static 8-12 RM seemed impossible before, but now that I have started exploring your principles of training for function it really seems to come together. Also gave a clue why my back is underdeveloped - it’s simply very understimulated!
For lower body performance I do the same, only no exercises between the ramping sets:
Front squat sets of 3
Sumo deadlift or deadlift sets of 3
Front swuats 5x5 with 70-75%
Sumo Deadlifts 5x5 with 70-75 %
Then one hamstring-circuit and one front thigh-circuit followed by abs and calves. I really like the 5x5, each sets feels stronger and stronger and I’m able to get in the volume, practice the movement without the drop I’d see in performance with sets above 10.
Thanks alot for sharing your findings as you go, it’s great to be able to follow along!
Hi Coach,
Question regarding your ‘Offseason Football Program’;
For the off days on Phase 1, would it be a problem to perform Neural Activation on those days?
Thank you for the Neural Activation protocol I have been performing them consistently, they are proving to be extremely effective for many applications sport, training, study+focus etc. I play social tennis in the evening and the amount of focus I have from including a neural session in the morning is extraordinary.
[quote]cb_86 wrote:
Hi Coach,
Question regarding your ‘Offseason Football Program’;
For the off days on Phase 1, would it be a problem to perform Neural Activation on those days?
Thank you for the Neural Activation protocol I have been performing them consistently, they are proving to be extremely effective for many applications sport, training, study+focus etc. I play social tennis in the evening and the amount of focus I have from including a neural session in the morning is extraordinary.
[/quote]
It’s never a problem to do one, or several neural charge/activation sessions on any day (on or off).
Hey there coach had a quick question.
I Deadlift once a week,
I normally start with either Snatches or power cleans to about 85% of pr
Then i progress to either deficit deads or regular deads, workoing in doubles to a best strong pull, then do either rows or pull ups so it looks like:
Snatches 6x3
Def. Dead ramp sets of 2
regular or rack pulls 5x3
assistant back work
Nutrition
Pre-half a serving Surge
During-BCaas, Beta alanine, creatine, caffiene
post-1 and a half serving Surge and Power Drive
then next morning NC workout with lower body focus
Is this a good way to keep CNS recovery high and still be able to train hard in the deadlift or should i change it up, i train 6 real days a week the other day being eccentric less work in the morning and NC in the evening. Other leg work is almost entirely Plyo Based and upper body Performance based on your different theories just adapted to what works best for my body type. Thanks In advance and sorry for my very long post.
Dave
Hi CT,
In your article “Three Things That Don’t Matter That Much… Three Things That Do” you said 90% of the people gains muscle best with 2 weekly stimulations like this split:
Lower-Upper-Total body (requires 3 weekly workouts) would you recommend that plan for size and strength or should i train more often?
Let’s say i do lower body on Monday, upper body on wednesday, total body on friday with the following excercises.
Squats and romanian deadlifts on monday, barbell rows on wednesday and deadlift or squats on friday isnt it to much for the lower back?
Is autoregulation the right way for pressing movement but not for pulling movements??
Whats the difference between Lower body work “capacity” and “performance” work?
What do u mean with training your biceps and back to fatique?
Isnt it possible to train these muscles with “the perfect rep”?
Do i have to train these muscles with higher reps and more volume?
Thank You
CT, previously you mentioned that you used the compex in your training. Ive just been using one now for about 6 weeks and it is really helping. Was wondering how your incorporated in your training and what protocols you use. thanks so much.
[quote]Christian Thibaudeau wrote:
[quote]cb_86 wrote:
Hi Coach,
Question regarding your ‘Offseason Football Program’;
For the off days on Phase 1, would it be a problem to perform Neural Activation on those days?
Thank you for the Neural Activation protocol I have been performing them consistently, they are proving to be extremely effective for many applications sport, training, study+focus etc. I play social tennis in the evening and the amount of focus I have from including a neural session in the morning is extraordinary.
[/quote]
It’s never a problem to do one, or several neural charge/activation sessions on any day (on or off).[/quote]
Awesome! Thank you for your response.
Hello CT. When you say that you do assistance work ‘as needed’, I assume that exercises, sets/reps, and techniques, vary from workout to workout. If so, is there a focus on progression on these exercises? When I keep my workout journal I tend to keep an exercise for as long as I can progress on it, whereas I get the impression that if performed at all, your assistance exercises are varied as you see fit. How do you keep track of this?
Thank you.
Coach CT, if one was to do a regular push, pull or leg workout (i know that’s not necessarily what you recommend right now) instead of a neural charge workout on the same day as a MAG-10 pulse fast would there be any excessive catabolism? assuming the volume is reasonable and you consume well above maintenance calories the next day. thanks
Hey CT,
Haven’t been on this site for a while due to being swamped at school so forgive me if this is a bad question. I have been reading over your lastest training information and find it intriguing…definitely going to try it out. One of the exercises you mention for lats is the thib lat pulldown, my question is do you connect the ab straps around the lat pulldown bar or do you connect them directly to the lat down machine.
Thanks for your time,
Teebone2223
[quote]teebone2223 wrote:
Hey CT,
Haven’t been on this site for a while due to being swamped at school so forgive me if this is a bad question. I have been reading over your lastest training information and find it intriguing…definitely going to try it out. One of the exercises you mention for lats is the thib lat pulldown, my question is do you connect the ab straps around the lat pulldown bar or do you connect them directly to the lat down machine.
Thanks for your time,
Teebone2223[/quote]
I connect them to the triangle (parallel grip) handle.
[quote]coolusername wrote:
Coach CT, if one was to do a regular push, pull or leg workout (i know that’s not necessarily what you recommend right now) instead of a neural charge workout on the same day as a MAG-10 pulse fast would there be any excessive catabolism? assuming the volume is reasonable and you consume well above maintenance calories the next day. thanks[/quote]
You’ll be fine. I’ve don regular workouts on the MAG-10 fast days.
Hello coach:
I won’t imply that you said something else than you have done with this. You have said that grinding reps are usually a bad thing for growth when using frequently. For trying maxes, I know by common sense there should be a feel factor.
On one side, exemplifying, I can see a dude making a 7 plate hammer strength press (his max for reps) once in a while supporting growth, even if the reps aren’t that fast, because of the huge load. I won’t dare to say that it’ll help hypertrophy as much as the mere combination with eccentric-less training, but it can synergyze to some extent.
On the other hand, there are some people which don’t apply and maybe they will never be good at the instinctive factor of training. So they may say “F&%k it I’m ready again”, and making harm instead of good to their program and gains.
The question is: How much frequency would generally be too much of max/grinding reps?
Hey Thibs,
for those who follow a more traditional BB approach (high[er] rep sets) would it still be better for the shoulders to do OHP’s before incline/flat benching?
i tried it out the other day doing OHP 3x12, Incline bench 3x12 then flat bench 3x12 and it felt fine but im curious if you think the fatigue will cause problems down the road…
thanks
[quote]MAF14 wrote:
Hey Thibs,
for those who follow a more traditional BB approach (high[er] rep sets) would it still be better for the shoulders to do OHP’s before incline/flat benching?
i tried it out the other day doing OHP 3x12, Incline bench 3x12 then flat bench 3x12 and it felt fine but im curious if you think the fatigue will cause problems down the road…
thanks[/quote]
MAF - remember that this method is designed to work with 3-5 reps per set. I wouldn’t try to mix ‘traditional’ BB with Thib’s methods - it will give you, obviously, ‘mixed’ results.
CT, do not think I have seen it mentioned but, for the staggard sets on upper body performance days do you ramp the weight or pick a weight and stick to it? Maybe some light warm ups?