you do wave loading the exact same way you do the upper body waves, so you do the same amount of sets for the leg exercise as you did for one of the upper body exercises
CT, can you tell me if theres an HP strength training program in the works or something? 
In regards to isolation for delts, chest and tris what might the loading paramters/tempo/techniques look like? Ramping sets of 3 on a cable crossover seems redundant.
Ta.
Hi Coach,
I was hoping for your advice on the Lat/Bicep training day for HP Mass. If my gym doesn’t let me use a sled am I ok to do the fatigue/strength training at the gym, then drive home about 20-25 min to finish with the sled work? Or would I be better off to add a little volume to the gym portion then wait a few hours and do the sled work as an entirely separate session?
[quote]Nick_Graham wrote:
In regards to isolation for delts, chest and tris what might the loading paramters/tempo/techniques look like? Ramping sets of 3 on a cable crossover seems redundant.
Ta. [/quote]
6-12
Delts and triceps for 6-8 and chest 8-12 normally.
[quote]nateschmidt24 wrote:
Hi Coach,
I was hoping for your advice on the Lat/Bicep training day for HP Mass. If my gym doesn’t let me use a sled am I ok to do the fatigue/strength training at the gym, then drive home about 20-25 min to finish with the sled work? Or would I be better off to add a little volume to the gym portion then wait a few hours and do the sled work as an entirely separate session?[/quote]
Not a problem, if anything doing both separately is even more effective.
[quote]Christian Thibaudeau wrote:
[quote]Nick_Graham wrote:
In regards to isolation for delts, chest and tris what might the loading paramters/tempo/techniques look like? Ramping sets of 3 on a cable crossover seems redundant.
Ta. [/quote]
6-12
Delts and triceps for 6-8 and chest 8-12 normally.[/quote]
So regarding my question the normal circuit is better than the max rep one. Right?
(It’s a little confusing because you told me that I can add a max reps circuit whenever I feel energetic but you never said why. Max reps circuits are stiil a mystery to me CT.)
CT, I have a question for you regarding how to maintain a training effect when you can’t get under real weight:
My gym will be closed from December 24th through 26th, inclusive. That will be a total of three days without actually being able to lift at a real gym. Their is a small gym in my apartment complex with several machines with very low weight (max 150lbs).
My question is, will doing bodyweight medicine ball neural charge workouts be sufficient to both maintain activation and prevent strength loss?
If not, is it worth using the machine-equipped gym and doing some unilateral movements to get a training effect on the muscles (more so than neural charge can provide).
This is with the goal of going in on the 27th and doing a good upper body push day (first of two in a row), so I do not want to generate fatigue, just keep as primed as possible for that.
Thank you in advance, your advice is invaluable
-Zack
[quote]zack726 wrote:
CT, I have a question for you regarding how to maintain a training effect when you can’t get under real weight:
My gym will be closed from December 24th through 26th, inclusive. That will be a total of three days without actually being able to lift at a real gym. Their is a small gym in my apartment complex with several machines with very low weight (max 150lbs).
My question is, will doing bodyweight medicine ball neural charge workouts be sufficient to both maintain activation and prevent strength loss?
If not, is it worth using the machine-equipped gym and doing some unilateral movements to get a training effect on the muscles (more so than neural charge can provide).
This is with the goal of going in on the 27th and doing a good upper body push day (first of two in a row), so I do not want to generate fatigue, just keep as primed as possible for that.
Thank you in advance, your advice is invaluable
-Zack[/quote]
CT will probably have some better ideas, but what I’m planning to do over Christmas (and possibly in addition to the regular workouts for the rest of my holiday in Poland) is sled work. I’m going to grab an old sled from the basement, attach some chain and two handles to it and put a backpack with some weights on it (I should have at least 35 kg at home, might bulk it up with some random stuff). I might also put my nephew on top of that, since my brother is going to be home for the Christmas weekend 
That’s all assuming I can actually make it home, since so far my flight got canceled and all the trains and buses off the island seem to be booked.
Another idea would be to simply do some neural charge workouts over those couple of days. That way you’ll get a break while still being productive and you should get back to the gym feeling very energetic.
I hope this helps,
B.
Hey guys, I was thinking if anyone can help me out here.
1st up lets clear the mess with the isolation stuff: If I sometimes have finished the full workout faster and I want to do some shoulders and triceps (for example) isolatin stuff I go with ONE max reps circuit IF I feel that I have plenty of energy left (and that it wouldn’t affect my recovery too) OR with 2-3 normal circuits? (there are many differences between them and I don’t know wich to pick)
2nd up: Coming back to the armwresteling strength stuff. Is it better to do that exerceise in wich you armwrestle for reps with a cable station and an elbow on the bench or should I focus on training my grip, forearms and rc separately?
On the upper body days, how many sets of lower body pressing should we do ? do we train it at max training zone?
I have been looking for this everywhere. thx
[quote]ronald1919 wrote:
On the upper body days, how many sets of lower body pressing should we do ? do we train it at max training zone?
I have been looking for this everywhere. thx[/quote]
Same progression as for the lower body day, but only one exercise
[quote]ronald1919 wrote:
On the upper body days, how many sets of lower body pressing should we do ? do we train it at max training zone?
I have been looking for this everywhere. thx[/quote]
If I’m not mistaken, it’s same as the rest, so you follow the week1 writeup for both upper and lower, on both upper and lower focus days.
B.
EDIT: Too slow…
[quote]ronald1919 wrote:
On the upper body days, how many sets of lower body pressing should we do ? do we train it at max training zone?
I have been looking for this everywhere. thx[/quote]
If I’m not mistaken, it’s same as the rest, so you follow the week1 writeup for both upper and lower, on both upper and lower focus days.
B.
zach - you weon;t lose strength in 3 days…neural charge workouts for 3 days and/or sled as suggested…if anything, neural charge worj=kouts and 3 days off will make you stronger
gaby - i beleive it’s 1 set of max rep circuit poer muscle…i couldn;t imagine week 3 that you’d need anything else for any of the pressing muscles though, or wek2 for that matter
Thibs:
So this is start of 4th week HP Mass and I am loving it, progressing nicely with weights and volume. Noticing that my forearms are pretty sore, mostly forearm extensors - I am going to use straps this week for DL’s and back exercises to see if that helps. I have been DL-ing 3x/week plus Power Cleans, lots of upper pressing too, which is when they are sore. It feels like it even affects my benching since forearms stabilize weight so much for me in lift (long arms).
Question is - have you seen this before with your lifters? Did use of straps help alleviate the soreness? Any other suggestions?
Thanks!
M
Mr. Thibs, I read that you wrote that it’s more effective to workout 7 days a week for 35min then 3 sessions a week lasting 3 hours. Also that you with some clients have 18 workouts a week. Regarding that, when doing more workouts then 7 days a week do you split the 35min and do that workout during different times a day? or do you do 7 workouts a day and the rest neural charge workouts to get to 18 workouts?. I am thinking of doing more then 7 workouts a week since have the time right now and want to try it out Thanks in advance Coach
[quote]Christian Thibaudeau wrote:
[quote]ronald1919 wrote:
On the upper body days, how many sets of lower body pressing should we do ? do we train it at max training zone?
I have been looking for this everywhere. thx[/quote]
Same progression as for the lower body day, but only one exercise[/quote]
Are there any changes you would make to people who can only get to the gym three times a week?
[quote]swans05 wrote:
zach - you weon;t lose strength in 3 days…neural charge workouts for 3 days and/or sled as suggested…if anything, neural charge worj=kouts and 3 days off will make you stronger
gaby - i beleive it’s 1 set of max rep circuit poer muscle…i couldn;t imagine week 3 that you’d need anything else for any of the pressing muscles though, or wek2 for that matter[/quote]
I tought it was obvious that isolation work can be done only in the 1st week (maybe even the 2nd) and it shouldn’t be overused.
Now a max rep circuit for each pressing muscle will (in my opinion) fry the CNS resulting in increased recovery needs and there by cutting into the gains you get form the main exercises.
The available options are either one max rep circuit with 1-3 muscles worked, 1-2 exercises/muscles (this is one alternative that CT used in his push/pull/arms/legs split - having 2-3 main exercises ramping and one max rep circuit for isolation stuff), this (I suppose) it will increase the volume via reps and the other one, the normal circuit again with 1-3 muscles worked, 1-2 exercises/muscle repeated 3-4 times (the numbers are given as an example), this one increasing volume via sets. [the 2nd alternative (or close to it) was posted by CT in the livespill of the “Look Like a Bodybuilder, Preform Like an Athlete”]
Now I don’t know wich to pick and the next week will be the final one in the 3 week cycle and in the 1st week of the 2nd cycle I’d like to try ONE. So I dont’t have too much room for experimentation to find on my own wich one’s better. (That’s why I asked for your opinion guys and CT’s too.)
[quote]sardines12 wrote:
[quote]Christian Thibaudeau wrote:
[quote]ronald1919 wrote:
On the upper body days, how many sets of lower body pressing should we do ? do we train it at max training zone?
I have been looking for this everywhere. thx[/quote]
Same progression as for the lower body day, but only one exercise[/quote]
Are there any changes you would make to people who can only get to the gym three times a week?[/quote]
I’m not CT but he said that it’s good even if you do upper body\foundation(lats and bi’s)\lower body allthough training 3 times a week won’t produce maximal gains. The best thing to do is add 1-3 more days to your training schedule and do NC workouts at home or inprovise a sled and do eccentric-less stuff or even both. I do NC workouts at home (or whereever I am) when I can’t go to the gym.
I hope I helped.