Thibs New Training Questions #4

Training
881

[quote]Nick_Graham wrote:
Good New Year Guys,
Any thoughts on skipping and introducing skipping to a routine. Whether it be for cardio/eccentricless/neural charge?
Ta![/quote]

  1. It’s not eccentric-less that’s for sure … and even if it was the intensity of the muscle contraction is insufficient for it to have an effect on growth.

  2. It can be a form of fairly intense cardio if you are decent at it. In which case it should be treated as a form of high intensity interval traning alternating moderate bouts of intense action (30 sec up to 2 minutes depending on skills) with short rest intervals.

  3. It can work for neural activation to some extent but not by itself as the intensity of the contraction is not high enough and it can cause too much metabolic fatigue. You can use it ONLY if you are fit and 30-45 seconds of rope skipping is not fatiguing in the least for you AND that you include it in a circuit with other neural charge exercises. BUT it didn’t make my top 80 list… so it should tell you something!

882

[quote]CPerfringens wrote:
Do you know a substitute for pullover machine?

Those are scarce. I’m moving to a new place, and I visited the 5 gyms in the area, only one had a pullover machine (I guess I’ll go there, it also has the most quality equipment, it even have a mono).

But for those who don’t have that machine, I was thinking about using a decline bench and pulling over low pulley handle, anything better?[/quote]

Good thinking, that’s actually what I used to do when I didn’t have access to such a machine. Even wrote an article about it about 3-4 years ago.

883

Do squats and deadlifts work the spinal erectors/lower back efficiently? If lower back strength is a priority, would good mornings or back extensions be a valuable addition to squatting/deadlifting, or would it be too much fatigue? I noticed you don’t mention these exercises in your high performance mass program. Thanks.

884

Could this circuit be decent for an eccentric-less circuit for more added bicep volume?

A1. Overcoming Isometric Curls
A2. Sled Curls
A3. Blast Strap Curls

885

coach, for extended ramping (ex: ramping with triples, then singles), is there a MTW for the singles.

i would assume it would be 87.5% of your 1rm, since your MTW for triples was 87.5% of your 3rm.

thanks in advance and have a good 2011.

886

[quote]kjmont wrote:
Could this circuit be decent for an eccentric-less circuit for more added bicep volume?

A1. Overcoming Isometric Curls
A2. Sled Curls
A3. Blast Strap Curls[/quote]

Yes that is a good one. Although the blast straps are not really eccentric-less, the strength curve has a very low level of tension in the stretched position and the last half of the range of motion which drastically decreases the negative impact of eccentrics.

887

Coach, how would you set up the pressing workout if you want to specialize on your shoulders. I know they get worked during horizontal pressing too, but I guess I just I need a little confirmation. Any help would be great Coach. Thanks!

888

Do sprints have their place in neural charge w-o? Like a 30 meters sprint at 80-90% intensity. Any suggestion for parameters?

889

[quote]monsterhoch wrote:
Do squats and deadlifts work the spinal erectors/lower back efficiently? If lower back strength is a priority, would good mornings or back extensions be a valuable addition to squatting/deadlifting, or would it be too much fatigue? I noticed you don’t mention these exercises in your high performance mass program. Thanks.
[/quote]

I’m noticing fairly quick growth in the lower back region from the endless leg sets + all the sledding. I’d be reluctant to add any volume to what already is a very highly trained area in this program.

890

Ok - seems a common issue.

I’m starting to think standing press is actually the culprit oddly. On 31st December I did dips only and despite disobeying the program (and going for a PB - last day of the year, my NY present) my bisceps were fine.

Today on upper body pressing my bisceps were ruined by the end of the shoulder press sets, and i noticed this happened about a week ago. Not sure why as shoulder press was never a culprit before. I’m tempted to just go slightly lighter on this exercise than he prescribes (say 80% not 87.5%) and see what happens.

My 3 exercises were: Standing Press, Incline BB Press, and Dips. I’m better at dips than any upper body exercise hence its inclusion.

[quote]Mutsanah wrote:

[quote]timmcbride00 wrote:

[quote]Pavlo1 wrote:
Biscep/brachais soreness from pressing:

CT: All the fast turnarounds on pressing movements are causing me “squashed” biscep/brachais strains. I have had to cut short the last few HP upper body workouts.

Suggestions (i’ve skipped the biscep training during this problem)? Press off pins is obviously an option but i have always got best chest development from heavy weighted dips, which unfortunately is the worst for this. Do elbow wraps help?
[/quote]

I actually had the same issue. I thought maybe it was the pectoral tendon since the pain was in the bicep area (deep) but I could curl and do chinups pain free.

Currently, taking some time off pressing. I was recovering fine until it got cold and I stopped doing eccentric-less training, but I also wasn’t doing the volume of pressing in October or November compared to the amount I was doing after HP Mass came out. So I think both factors contributed.
[/quote]

I was having very similar symptoms during my first 3 weeks on HP Mass. This is what I did, not necessarily recommended for everyone.

  1. Performance lifting is 3 days / week instead of 4. MON, WED, FRI.
    So, for example, MON is Upper, WED, Upper, FRI Lower then following MON Lower, WED Upper, FRI Upper - repeat.
    On Upper performance days I do only 2 lifts instead of 3. I.E. OH Press then Close Grip then on to lower secondary emphasis lift.
  2. Switched out incline bench and incline press from pins for close grip flat bench and floor press.
  3. TUES, THUR, SAT are NC WO’s; SAT after NC WO (about 15 mins) is Foundation day, lats, biceps about 30 mins. SUN off.
  4. Taking 2 scoops Anaconda, 2 scoops MAG-10, 1 scoop WO Fuel every performance day.
  5. Upped Curcumin dosing to 3x/day.

Getting ready to start 5th week HP Mass and now no more pain in forearms or shoulders. Remember, I’m OLD as well as being an ectomorph, well, used to be…So for ME it works.

Apologies to CT for Frankenstein-ing his program. He can kill me later… :stuck_out_tongue:

Loving current version as stated above and making nice progress.

Cheers,
M
[/quote]

891

CT, what is the best method to adding 2-3 FINiBARs to the maximum lean mass prescription, which is 2 scoops of everything?

Would 1-2 pre-workout and 1 mid-workout work if adding 3 or if adding 2, 1-pre-workout 1-mid-workout, assuming the session is 80min plus more than likely sled work afterwards.

Or is using that many FINiBARs along with the Surge workout fuel ridiculous?

892

[quote]Eazy wrote:
CT, what is the best method to adding 2-3 Finibars to the maximum lean mass prescription, which is 2 scoops of everything?

Would 1-2 pre-workout and 1 mid-workout work if adding 3 or if adding 2, 1-pre-workout 1-mid-workout, assuming the session is 80min plus more than likely sled work afterwards.

Or is using that many finibars along with the workout fuel ridiculous?[/quote]

It might be a bit too much… well, not saying that it is a waste, but it might be overshooting it a bit. I might simply add one either pre-workout (if the session is less than 90 minutes) or mid-workout (if it is longer than 90 minutes).

893

[quote]CPerfringens wrote:
Do sprints have their place in neural charge w-o? Like a 30 meters sprint at 80-90% intensity. Any suggestion for parameters?[/quote]

Yes, it’s a very good one. 30m is about right although football guys might bump it up to 36m (40yds) to kill two birds with one stone. More than that there will be a bit too much metabolic fatigue going on.

I would go close to all out and perform anywhere between 3 and 5 sprints… stop if you don’t improve from one sprint to the next.

894

[quote]frankiee wrote:
Coach, how would you set up the pressing workout if you want to specialize on your shoulders. I know they get worked during horizontal pressing too, but I guess I just I need a little confirmation. Any help would be great Coach. Thanks![/quote]

If you want to focus mostly on shoulders and not on your chest I would select:

  1. Standing military press
  2. Push press
  3. Incline bench press

OR

  1. Wide-grip standing military press
  2. Normal grip military press
  3. Push press

The later being obviously entirely focused on shoulders.

895

CT, i know a strength circuit is usually added to an emphasis day but would it diminish anything to do one on a Lat/Bicep day? I’m guessing because of the nature and volume of the workout the answer is probably no but i was curious.

896

[quote]Christian Thibaudeau wrote:

[quote]frankiee wrote:
Coach, how would you set up the pressing workout if you want to specialize on your shoulders. I know they get worked during horizontal pressing too, but I guess I just I need a little confirmation. Any help would be great Coach. Thanks![/quote]

If you want to focus mostly on shoulders and not on your chest I would select:

  1. Standing military press
  2. Push press
  3. Incline bench press

OR

  1. Wide-grip standing military press
  2. Normal grip military press
  3. Push press

The later being obviously entirely focused on shoulders.[/quote]

Thank you for the reply Coach. Always helpful!

897

What do you think of various position isometrics in pull-ups/chin-ups ? What is the optimal time to hold ?
Also does isometric work in pulling exercises translate well to full rom strength ?

898

CT

For foundation days you mentioned the value of double contraction reps which go along with the lats functions of holding things in place.

Correspondingly, would there be value for double stretch reps for upperbody performance days (to go along with their function as power pushers)? For example, on bench press, push from the chest to about 1/4 or 1/2 the ROM, then back down, then all the way to lockout for 1 rep.

And if there is value to that method as way to boost intensity occasionally, would it be better used with the main exercise after the completion of the regular max training zone sets or would it make more sense to use on isolation circuit?

899

Coach
It is a same force curve or type of contraction,if you use 50%RM(dynamic effort) or 87% for the same exercises?
For maybe make 2 days in dynamic.
(pour peut etre faire les deux seconds jours haut/bas en dynamic sur HP Mass)
Merci

900

[quote]timmcbride00 wrote:
And if there is value to that method as way to boost intensity occasionally, would it be better used with the main exercise after the completion of the regular max training zone sets or would it make more sense to use on isolation circuit?[/quote]

the way i look at it, intensity is load and you’d be decreasing intensity. not increasing it

and also you’d also be loading up more fatigue so in my opinion i wouldn’t but i wonder what ct will say about it