When is the article/video/livespill you’ve been talking about being released? 
[quote]liffy wrote:
When is the article/video/livespill you’ve been talking about being released? [/quote]
Do not ask me about when something is supposed to go up. I do not have anything to do with that and do not know more than you.
With all the new info, it’s hard to keep track of everything. Sorry if this was asked before, but if a person was able to train twice a day, what would be the best approach?
AM: activation and PM: heavy workout or AM: Heavy workout and PM: Eccentric-less? Both? Something totally different?
[quote]thoughts1053 wrote:
With all the new info, it’s hard to keep track of everything. Sorry if this was asked before, but if a person was able to train twice a day, what would be the best approach?
AM: activation and PM: heavy workout or AM: Heavy workout and PM: Eccentric-less? Both? Something totally different?[/quote]
There is not one best set-up. It depends on what you want to accomplish on that day and how you feel.
For example, if your goal is to lift as much weight as possible, working mostly on strength development you would go with a neural activation in the morning and a heavy session in the afternoon.
If your goal was maximum muscular development you would go heavy in the AM (with one activation exercise to start the day) and a mix of eccentric-less and max-reps circuits in the PM.
If you felt down and wanted to promote recovery you would go neural charge in the AM and eccentric-less in the PM.
Hey coach as far as a upper body performance day what do you think of this.
Shoulder press ramping max force of 4 reps about 5 sets
then Incline bench with bands ramping 3-5 reps about 4 sets
the floor press max force to 3-4 reps about 5 sets
Then a max rep circuit of
shrugs
DB rows
lying tricep ext
lateral and front plate raises?
Hi, CT,
I know it’s not cool when people re-post but I’d be interested in the answers to Blade_Myr’s questions the other day:
[quote]Blade_MyR wrote:
Some questions:
-
Bent Rows, Seated Rows or T-bar rows, do you also put those in a staggered set approach with upper body performance days?
-
Deadlifts and rack pulls, I prefer keeping reps around 3-5s, do you also consider them a hip dominant leg exercise? I would add some higher rep work for quads on this day - then the next leg day it’s heavy front squats/squats with some lighter hamstring work.
-
Calves I’m guessing also respond to a variety of loading schemes like legs? I personally like a DC-hybrid superset with 10-12 reps seated calves, holding the bottom position 5 secs on each rep, then go immediately to donkey calf or seated leg press calf (I do one leg at a time, less plates on the sled is needed) ramping to 6-8 reps, then Myo-reps e.g. 7 +3+3+3+3. I also recommend holding the bottom position for 2secs on each rep to eliminate elastic energy from the powerful Achilles tendon.[/quote]
Hi coach
Are there neural adaptation at the beginning, when you start ramping with 60 and 70%,or only with heavy load 80-85 % ?
Il y 'a des adaptations neural au debut d’un ramping avec 60 et 70 %,ou seulement avec des poids lourd (80-85%)? (french version)
Merci de ton temps
I really would like to do the I,Bodybuilder program, but don’t have the facility to do all the lifts. As an alternative I was thinking of using a 5x5 program lift schedule but subbing in the perfect rep program. So I would do the lifts per the 5x5 schedule but do the 3 rep system defined in the perfect rep. What are your thoughts about this?
CT
Although not optimal, would a 3 day split be effective for maintaining/or even increasing strength if doing 2-3 hours of sport throughout the week? (Muay Thai, Soccer, sprints etc…)
Mon early AM - Foundation
Wed early AM - Lower (heavy lifting + prowler or curcuits)
Friday early AM - Upper performace ( pushing alternated with traps etc + triceps at end)
I could also do a couple of N charge workouts on my off days also.
Any feedback would be appreciated
[quote]Christian Thibaudeau wrote:
I didn’t change them. You cannot judge what I am doing by looking at 2-3 videos from he Training Lab… they represent roughly 3 workouts out of 125 that we did.
Understand that the guys did 3 workouts per day. They did a lot of heavy lifting in the 3-5 reps range in the morning session; but since these have been documented a lot in the past we decided to show the other stuff we are doing (circuits, sled work, neural charge, etc.) to complement the heavy lifting.[/quote]
CT, I didn’t judge you on your methods. I just noticed that in the livespill experience you encourage more volume and frequency of training and (taking biceps) you did a lot of max effort and less volume in IBB program. Would it be okay to use both of the methods into one session (in wich I train triceps too) ?
(Please excuse my upper arms obssesion, but the rest of the body works great on circuits and preety high volume with a lot of ramping.)
[quote]Christian Thibaudeau wrote:
[quote]thoughts1053 wrote:
With all the new info, it’s hard to keep track of everything. Sorry if this was asked before, but if a person was able to train twice a day, what would be the best approach?
AM: activation and PM: heavy workout or AM: Heavy workout and PM: Eccentric-less? Both? Something totally different?[/quote]
There is not one best set-up. It depends on what you want to accomplish on that day and how you feel.
For example, if your goal is to lift as much weight as possible, working mostly on strength development you would go with a neural activation in the morning and a heavy session in the afternoon.
If your goal was maximum muscular development you would go heavy in the AM (with one activation exercise to start the day) and a mix of eccentric-less and max-reps circuits in the PM.
If you felt down and wanted to promote recovery you would go neural charge in the AM and eccentric-less in the PM.[/quote]
I work at 6:00am so I would have to do the neural activation workout around 5:00 am, I wouldn’t get done work till 4:00 pm. So essentially there will be a 11 - 12hr in between the neural activation workout and the main workout. Is this too much time between the two? If so what would you recommend?
[quote]Jimjamin wrote:
[quote]Christian Thibaudeau wrote:
[quote]thoughts1053 wrote:
With all the new info, it’s hard to keep track of everything. Sorry if this was asked before, but if a person was able to train twice a day, what would be the best approach?
AM: activation and PM: heavy workout or AM: Heavy workout and PM: Eccentric-less? Both? Something totally different?[/quote]
There is not one best set-up. It depends on what you want to accomplish on that day and how you feel.
For example, if your goal is to lift as much weight as possible, working mostly on strength development you would go with a neural activation in the morning and a heavy session in the afternoon.
If your goal was maximum muscular development you would go heavy in the AM (with one activation exercise to start the day) and a mix of eccentric-less and max-reps circuits in the PM.
If you felt down and wanted to promote recovery you would go neural charge in the AM and eccentric-less in the PM.[/quote]
I work at 6:00am so I would have to do the neural activation workout around 5:00 am, I wouldn’t get done work till 4:00 pm. So essentially there will be a 11 - 12hr in between the neural activation workout and the main workout. Is this too much time between the two? If so what would you recommend?[/quote]
There will still be some benefits, although not as much as if the sessions were closer together. However the neural activation session in the morning would make yourself much more productive during your day job.
If you want more benefits as far as your workout goes, you can always do a few explosive bodyweight exercises throughout the day (various jumps, plyo push ups, etc.) quick explosive sessions WILL turn up your nervous system. It’s actually a strategy that I recommend to bus businessmen; perform a few quick explosive movements before meetings!
[quote]Gaby 2700 wrote:
[quote]Christian Thibaudeau wrote:
I didn’t change them. You cannot judge what I am doing by looking at 2-3 videos from he Training Lab… they represent roughly 3 workouts out of 125 that we did.
Understand that the guys did 3 workouts per day. They did a lot of heavy lifting in the 3-5 reps range in the morning session; but since these have been documented a lot in the past we decided to show the other stuff we are doing (circuits, sled work, neural charge, etc.) to complement the heavy lifting.[/quote]
CT, I didn’t judge you on your methods. I just noticed that in the livespill experience you encourage more volume and frequency of training and (taking biceps) you did a lot of max effort and less volume in IBB program. Would it be okay to use both of the methods into one session (in wich I train triceps too) ?
(Please excuse my upper arms obssesion, but the rest of the body works great on circuits and preety high volume with a lot of ramping.)[/quote]
Biceps and lats respond better to high volume of work, circuits and density techniques such as supersets. The pushing muscles are best trained for performance.
[quote]moogweasel wrote:
CT
Although not optimal, would a 3 day split be effective for maintaining/or even increasing strength if doing 2-3 hours of sport throughout the week? (Muay Thai, Soccer, sprints etc…)
Mon early AM - Foundation
Wed early AM - Lower (heavy lifting + prowler or curcuits)
Friday early AM - Upper performace ( pushing alternated with traps etc + triceps at end)
I could also do a couple of N charge workouts on my off days also.
Any feedback would be appreciated
[/quote]
It is not optimal, especially as far as pushing frequency goes (it requires more frequency to be optimized).
I would something like:
Monday: Upper performance + some lower body
Wednesday: Foundation
Friday: Lower body + some upper body performance
But again, 3 times per week is not optimal… but that’s the best you can do. With added neural charge workouts it will be more effective though.
[quote]Markriff wrote:
Hi coach
Are there neural adaptation at the beginning, when you start ramping with 60 and 70%,or only with heavy load 80-85 % ?
Il y 'a des adaptations neural au debut d’un ramping avec 60 et 70 %,ou seulement avec des poids lourd (80-85%)? (french version)
Merci de ton temps[/quote]
As long as you are trying to accelerate the weight as much as possible, you will get neural adaptations with any weight.
[quote]Brian Smith wrote:
Hi, CT,
I know it’s not cool when people re-post but I’d be interested in the answers to Blade_Myr’s questions the other day:
[quote]Blade_MyR wrote:
Some questions:
-
Bent Rows, Seated Rows or T-bar rows, do you also put those in a staggered set approach with upper body performance days?
-
Deadlifts and rack pulls, I prefer keeping reps around 3-5s, do you also consider them a hip dominant leg exercise? I would add some higher rep work for quads on this day - then the next leg day it’s heavy front squats/squats with some lighter hamstring work.
-
Calves I’m guessing also respond to a variety of loading schemes like legs? I personally like a DC-hybrid superset with 10-12 reps seated calves, holding the bottom position 5 secs on each rep, then go immediately to donkey calf or seated leg press calf (I do one leg at a time, less plates on the sled is needed) ramping to 6-8 reps, then Myo-reps e.g. 7 +3+3+3+3. I also recommend holding the bottom position for 2secs on each rep to eliminate elastic energy from the powerful Achilles tendon.[/quote]
[/quote]
I’ll get to it, I like Blade he is a smart guy and always post good questions. I just had planned to answer his question when rested and forgot about it.
[quote]Daveski7 wrote:
Hey coach as far as a upper body performance day what do you think of this.
Shoulder press ramping max force of 4 reps about 5 sets
then Incline bench with bands ramping 3-5 reps about 4 sets
the floor press max force to 3-4 reps about 5 sets
Then a max rep circuit of
shrugs
DB rows
lying tricep ext
lateral and front plate raises?
[/quote]
Good exercise selection for the first part. But I hate your circuit.
Don’t mix support muscles (traps, rhomboids, rear delts, rotator cuff) and synergist muscles (triceps, chest, delts) in a circuit.
I would do the support work (traps, rhomboids, etc.) in-between sets of the main pressing movements and the synergist work as a circuit at the end of the workout.
Thanks a lot coach Thibaudeau! You tought me ,this year, more then I could ever imagine I’d get to know.
I have just one thing in mind about wich I don’t know too many things: skeletal growth.
And what I’m asking for is : what ecercises should be used and on what parameters (load,quantity,frequency,etc.) in order to stimulate bone growth.
I want to increase my wrist a little and I added 1 inch this summer (working on my grip strength) and I’d like to know a little more.
Christian
After all these techniques and ways of training are you showing us, do you think electro estimulation could take place between them? or it’s not worth it.
My only question is: how far away are we from a universal law of training? Meaning basically what articles should we read and in what order to be able to comprehend all of this? I love it, but sometimes I get confused and so I’ll search through stuff to check everything. I don’t mind, I just think it’d be super handy to have a big ol’ Thibs Universal Training Theorem out there and not having to piece stuff together.
Just saying. love the work coach- it’s been making a difference in everything I do, from training to living.