[quote]deadliftgoal500 wrote:
coach Thibs, i can never get “into the zone” with incline and flat pressing, so is there any drawback to just doing overhead and decline pressing, but with more sets in the MTZ for each to make up for volume?
btw, merry Christmas!!![/quote]
No problem at all… heck, back in the 20s, 30s, 40s, 50s and early 60s NOBODY pressed lying down… all he pressing was done standing. Bodybuilders basically did overhead press and dips.
Coach,
Thanks alot for developping and explaning the HP Mass program.
As I’m a beginner, I wonder if this training method won’t be too much volume for a beginner (16 y/o).
Currently following my own variation of WSB4SB (upper body/lower body-split).
Would love to hear your opinion on this!
[quote]Christian Thibaudeau wrote:
[quote]deadliftgoal500 wrote:
coach Thibs, i can never get “into the zone” with incline and flat pressing, so is there any drawback to just doing overhead and decline pressing, but with more sets in the MTZ for each to make up for volume?
btw, merry Christmas!!![/quote]
No problem at all… heck, back in the 20s, 30s, 40s, 50s and early 60s NOBODY pressed lying down… all he pressing was done standing. Bodybuilders basically did overhead press and dips.[/quote]
I like this answer, given how Bench Press (or Incline Bench) can contribute heavily to wrecking shoulders (one excellent reason CT puts it after Overhead Press).
And, physiologically speaking, I think Overhead work plus Dips should cover the pecs. But I’m guessing that many have a fear of not doing the Bench Press (tradition or superstition). I would like to hear from those trainees using this program (or even I, Bodybuilder) who do not use Bench or Incline work.
Hi CT
What handles or rope do you use for sled work?
I was brainstorming about ideas to use sled for back and biceps and I came up with two ideas:
1)Sled “pulldown/pullover” : stand face forward the sled in a bent-over position with arms extended paralled to the ground and pulldown the handles as to mimic the pullover/pulldown range of motion.
2)Improved sled bicep curl : face away from the sled in the bentover position and curl the handles (pronated or supinated)
Didn’t get to try these. The first one would might target lats better than what you call “low position straigth arm pulls” in the last video of the back training article (better ROM, more lat work instead of rear delt work) and the second would provide a more constant tension on the arm flexors than curling facing forward the sled.
What’s you opinion? Were those movements tried?
Coach:
Last week I incorporated Push Jerk into my NC WO’s - I noticed a marked difference in my OH Pressing speed even using the same weight and then +5lbs because I felt so good. (I also dropped inclines in favor of close grip bench, for me easier on shoulders)
Is this due to basically an eccentric-less movement on my off-pressing days? I’ve only been using 135lbs for the push jerk and include it in 3-4 circuits, 3 reps per set, very explosive.
Maybe it’s just due to the new movement? CNS liking the change?
Either way - just wanted to ask your opinion and share that little tidbit about push jerk on NC days.
Thanks for help - making great progress on HP Mass - I have gained 4lbs somewhere, but not in waist, so don’t think it’s fat.
Didn’t measure before beginning.
Cheers,
M
[quote]CPerfringens wrote:
Hi CT
What handles or rope do you use for sled work?
I was brainstorming about ideas to use sled for back and biceps and I came up with two ideas:
1)Sled “pulldown/pullover” : stand face forward the sled in a bent-over position with arms extended paralled to the ground and pulldown the handles as to mimic the pullover/pulldown range of motion.
2)Improved sled bicep curl : face away from the sled in the bentover position and curl the handles (pronated or supinated)
Didn’t get to try these. The first one would might target lats better than what you call “low position straigth arm pulls” in the last video of the back training article (better ROM, more lat work instead of rear delt work) and the second would provide a more constant tension on the arm flexors than curling facing forward the sled.
What’s you opinion? Were those movements tried?[/quote]
Below is a copy and paste from one of CT’s earlier responses to a similar question.
pushing the prowler using the upright handles… fast pushing
When you coach deadlift or trap bar deadlift, I think you once said that you teach the athlete to wait until the bar has passed the knees to give maximal acceleration, because it’s the power where potential power output is greatest.
Does it change when training someone who is after esthetic purpose?
Is there a drawback from trying to get maximal acceleration from the floor (like increased unwarranted stress on lumbar disks)?
HI Coach… I have a quick question regarding your “Get Jacked Pgm”.The protein portion measurement you have given for meat and poultry is before cooking or after cooking
Re week 4 and adding 5lbs.
My SOHP MTW is only 53kg so I don’t think putting 2.5kg on top of that will be good for my explosive reps. So is there a lower limit of increase? 1kg enough? I know that at 55.5kg I won’t be very explosive.
Stick to 2.5kg increase for larger weights like squat, DL and bench though.
[quote]jeenumj wrote:
HI Coach… I have a quick question regarding your “Get Jacked Pgm”.The protein portion measurement you have given for meat and poultry is before cooking or after cooking[/quote]
Before
[quote]CPerfringens wrote:
When you coach deadlift or trap bar deadlift, I think you once said that you teach the athlete to wait until the bar has passed the knees to give maximal acceleration, because it’s the power where potential power output is greatest.
Does it change when training someone who is after esthetic purpose?
Is there a drawback from trying to get maximal acceleration from the floor (like increased unwarranted stress on lumbar disks)? [/quote]
It doesn’t matter what the goal is. I always teach “strong and tight from floor and explode from the knees”.
If you try to explode from the ground, you will have a tendency to pull too much with the back and take the legs out of the movement. You also have a greater chance of rounding the lower back or get out of the proper pulling position which could cause injuries.
And ADVANCED lifter with GREAT AND SOLID technique can probably try to pull explosively from the floor, but if you can’t maintain perfect body position, don’t try to explode from the bottom.
[quote]jzpowahz wrote:
Re week 4 and adding 5lbs.
My SOHP MTW is only 53kg so I don’t think putting 2.5kg on top of that will be good for my explosive reps. So is there a lower limit of increase? 1kg enough? I know that at 55.5kg I won’t be very explosive.
Stick to 2.5kg increase for larger weights like squat, DL and bench though. [/quote]
started week 4 as well today and my military was 47.5 and i added 2.5kgs to it, i just guessed my 3rm’s though really
that 1kg might seem small but add up all the sets you’ll do qith it and ot will add up over the 3 weeks and thus overload - -exactly what we’re after - with minimal fatigue
CT, on lower body pressing days with a secondary emphasis on an upper body pressing movement, if you pick one that is not an overhead press, how do you warm up your shoulder? Since OHP is supposed to alleviate shoulder problems? I use OHP on one secondary emphasis day but flat barbell bench press on the second usually.
[quote]S M A L L wrote:
Coach,
Thanks alot for developping and explaning the HP Mass program.
As I’m a beginner, I wonder if this training method won’t be too much volume for a beginner (16 y/o).
Currently following my own variation of WSB4SB (upper body/lower body-split).
Would love to hear your opinion on this![/quote]
Just because this question got ignored…
It’s important for me to know, as I’m only in the “business” for about 1 year.
Hey CT would you consider the front step up a good eccentricless exercise at the end up a leg day. I do have a sled but since its cold I was thinking if i just varied the height of the box in front of me I could hit different leg muscles more. For example shin and knee height level for vmo and do the triple jumpers step up for hamstrings and glute.
[quote]illgixxer wrote:
CT, on lower body pressing days with a secondary emphasis on an upper body pressing movement, if you pick one that is not an overhead press, how do you warm up your shoulder? Since OHP is supposed to alleviate shoulder problems? I use OHP on one secondary emphasis day but flat barbell bench press on the second usually.[/quote]
well you wouldn’t oh then bench but you could activate with a shoulder exercise or maybe pop some light presses in btw some lower body sets
[quote]S M A L L wrote:
[quote]S M A L L wrote:
Coach,
Thanks alot for developping and explaning the HP Mass program.
As I’m a beginner, I wonder if this training method won’t be too much volume for a beginner (16 y/o).
Currently following my own variation of WSB4SB (upper body/lower body-split).
Would love to hear your opinion on this![/quote]
Just because this question got ignored…
It’s important for me to know, as I’m only in the “business” for about 1 year.[/quote]
well give it as crack, even if it is then you only lose 3 weeks and if you overtain you’ll bounce back bigger and stronger after a lay off anyway…you can still use the principles of the program (activation, the 3 training zones, ramping etc) and apply it to almost any program
Coach,
Could you give me any advice on how to correct strength imbalances between right side and left side in core muscles? (abs and deep muscles as psoas and so on).
My left side is so much stronger (because of the longer thigh bone on that side) that my squat and deadlifting is very unstable and weights are not going up. I’ve tried several one legged excersizes to correct the imbalance, but the core muscles seem to be the problem still. I can feel my left side abs and deeper muscles to be tight even when not training and when stretching. I use a lift in my show to correct the length difference.
Thank you in advance!
[quote]Christian Thibaudeau wrote:
[quote]CPerfringens wrote:
When you coach deadlift or trap bar deadlift, I think you once said that you teach the athlete to wait until the bar has passed the knees to give maximal acceleration, because it’s the power where potential power output is greatest.
Does it change when training someone who is after esthetic purpose?
Is there a drawback from trying to get maximal acceleration from the floor (like increased unwarranted stress on lumbar disks)? [/quote]
It doesn’t matter what the goal is. I always teach “strong and tight from floor and explode from the knees”.
[/quote]
I been using this style with excellent results.
CT do you keep your wrists straight when using the OHP or are your wrists bended back some? I read an article by Bill Starr on the olympic style press the other day. Using that style your suppose to keep the wrists locked, unless i understood it wrong.
[quote]swans05 wrote:
[quote]S M A L L wrote:
[quote]S M A L L wrote:
Coach,
Thanks alot for developping and explaning the HP Mass program.
As I’m a beginner, I wonder if this training method won’t be too much volume for a beginner (16 y/o).
Currently following my own variation of WSB4SB (upper body/lower body-split).
Would love to hear your opinion on this![/quote]
Just because this question got ignored…
It’s important for me to know, as I’m only in the “business” for about 1 year.[/quote]
well give it as crack, even if it is then you only lose 3 weeks and if you overtain you’ll bounce back bigger and stronger after a lay off anyway…you can still use the principles of the program (activation, the 3 training zones, ramping etc) and apply it to almost any program
[/quote]
I agree. I’m not CT, but I don’t think it’s too much volume for you PROVIDED you do 2 things—
work into the frequency gradually (since you haven’t been squatting more than 1-2x a week in WS4SB). Moving straight into high frequency the 1st week may or may not give you problems adjusting
Never, ever, ever grind out any reps. This goes hand in hand with #1. The problem with this program isn’t the program–it’s people not doing what they’re supposed to on the program. Thibs himself said that even Alex, Kevin, and Daryl would get off track and start grinding reps out and piling weight on if he left them on their own for a couple weeks. In my experience–and that of almost every veteran I know–that’s the biggest problem with new lifters–they don’t know when to “save it” for the next session/week/month.
That’s not to say you don’t try to add weight when you retest, or that you go super light. It’s supposed to be challenging. It’s just not supposed to be all-out effort…because that’s not sustainable for 4x a week squatting or what have you.
The whole idea behind this program is explosive power and NOT GRINDING reps. If you get away from those two concepts–even if you’re advanced–you run a risk of overtraining yourself because of the extra nervous system fatigue.