Thibs New Training Questions #4

Training
1041

[quote]Eazy wrote:
CT, you have mentioned that volume is rarely the problem with fit individuals, that its the volume of exercises where you reach a point where you can’t accelerate where the problem lies. Furthermore, the goal of the HPMass program is to build upon your work capacity so you can do more volume without exceeding your capacity to recover which of course is the key to growth.

The question i have is what if you wanted to add another day of either upper or lower pressing? Although the workouts aren’t exactly easy, i still feel incredible not only afterwards but the days following, as though i could do one everyday. I as of now do sled work after each training day as well as the off days but i was curious if we felt we could do more capacity wise on certain weeks is it possible? I have no intentions to Frankenstein your work (which i know you despise) i was just curious.[/quote]

Easy answer… THE MORE YOU TRAIN WITHOUT EXCEEDING YOUR CAPACITY TO RECOVER THE MORE YOU’LL PROGRESS.

So you are asking me if it’s ok to do MORE WORK. I say YES as long as you are NOT EXCEEDING YOUR CAPACITY TO RECOVER. And trust me, if you do, you’ll quickly find out!

1042

(edited: was able to find the answer in an earlier post)

1043

Poliquin’s Super accumulation program and Anaconda protocol

Coach: I am doing 3 weeks of the Super Acc. program after a low volume period

What would be the best strategy for the Anaconda protocol be for the two workouts?

I am concerned about recovery, and have looked everywhere on the forums for the 2 a day protocol

I am currently doing a biosig program as well

1044

[quote]Christian Thibaudeau wrote:

[quote]Gaby 2700 wrote:
Hi there, CT!

I was looking at what Alex described as your newest training strategy, the one with massive pumps. I was wondering if you made any breakthrough descovery or result with it?

Is this method serving it’s purpoise to drive more blood and thus more nutrients to the muscles?
I get that it is a little metabolically costing, but how’s the CNS taking this type of work?[/quote]

I got the “pump partials” technique from John Meadows… tried it and liked the effect. I like that it will help pull nutrients to the muscles without causing excessive tearing. I think that it’s a good way to increase volume without negatively affecting your way to train.

I’m still experimenting with it, so I can’t give full recomendations, but so far I like it.[/quote]

Sounds interesenting. Where can I found more information about it?

Thanks CT.

1045

[quote]Christian Thibaudeau wrote:

[quote]Gaby 2700 wrote:
Hi there, CT!

I was looking at what Alex described as your newest training strategy, the one with massive pumps. I was wondering if you made any breakthrough descovery or result with it?

Is this method serving it’s purpoise to drive more blood and thus more nutrients to the muscles?
I get that it is a little metabolically costing, but how’s the CNS taking this type of work?[/quote]

I got the “pump partials” technique from John Meadows… tried it and liked the effect. I like that it will help pull nutrients to the muscles without causing excessive tearing. I think that it’s a good way to increase volume without negatively affecting your way to train.

I’m still experimenting with it, so I can’t give full recomendations, but so far I like it.[/quote]

It sonds like a eccentric-less alternative (or close to it). I don’t get one thing though:
If they’re used to add volume shouldn’t it be done after the main strength work? Alex said you do them before, but I don’t get why fascia tearing would be any good?

Also I’ve been descusing with Alex on biceps work. He said that his workouts are usually 20-25 sets, rampig up the weight on 2-3 exercises. Now that’s different than what you’ve been claiming to do lately. What happened? You do different type of work than Alex and the guys?

BTW, please tell me when you have a date for that low frequency program you were talking about. It really got me thinking on it.

1046

Coach,
As of right now i am in the middle of hockey season and i was just wondering what my split should be regarding the HP mass program. Should i keep both lower body performance days even though i skate hard 5-6 times per week?

Thanks, Justin

1047

[quote]Jgun352 wrote:
Coach,
As of right now i am in the middle of hockey season and i was just wondering what my split should be regarding the HP mass program. Should i keep both lower body performance days even though i skate hard 5-6 times per week?

Thanks, Justin[/quote]

HPmass is not designed to be an in-season program. While you can apply the basic principles, you cannot apply an all-out training program like the one given to a competitive season.

I’d do 1 session of each (upper emphasis and lower emphasis), 1 lats/biceps session per week. The rest of the workouts should be eccentric-less or neural charge.

1048

[quote]Gaby 2700 wrote:

[quote]Christian Thibaudeau wrote:

[quote]Gaby 2700 wrote:
Hi there, CT!

I was looking at what Alex described as your newest training strategy, the one with massive pumps. I was wondering if you made any breakthrough descovery or result with it?

Is this method serving it’s purpoise to drive more blood and thus more nutrients to the muscles?
I get that it is a little metabolically costing, but how’s the CNS taking this type of work?[/quote]

I got the “pump partials” technique from John Meadows… tried it and liked the effect. I like that it will help pull nutrients to the muscles without causing excessive tearing. I think that it’s a good way to increase volume without negatively affecting your way to train.

I’m still experimenting with it, so I can’t give full recomendations, but so far I like it.[/quote]

It sonds like a eccentric-less alternative (or close to it). I don’t get one thing though:
If they’re used to add volume shouldn’t it be done after the main strength work? Alex said you do them before, but I don’t get why fascia tearing would be any good?

Also I’ve been descusing with Alex on biceps work. He said that his workouts are usually 20-25 sets, rampig up the weight on 2-3 exercises. Now that’s different than what you’ve been claiming to do lately. What happened? You do different type of work than Alex and the guys?

BTW, please tell me when you have a date for that low frequency program you were talking about. It really got me thinking on it.[/quote]

Alex tore his biceps. Of course his workout will be different. He can’t handle as much weight and must make up for it with volume.

The pump partials are NOT an alternative to eccentric-less work. From doing them, you do get sore which indicate either some tearing going on or inflammatory response to training. As I mentioned I’m still experimenting with it so I do not know exactly how to use them yet. Time will tell.

BTW each guy that I train individually will have a different approach because of their individual needs. My basic principle is the same: do as much volume as often as possible… and do that by avoiding things that prevent you from doing volume (stuff that requires too much recovery time) but the application will vary from one individual to the next.

Alex is also a special case in that he is VERY fragile… meaning that he is VERY prone to pulls and muscle tears contrary to Kevin who can’t be broken. With Alex we can’t always use the same methods.

1049

If i wanted to add advanced techniques to hp mass like partial or box squats, would the best day for that be on the upper body performance days and vice versa on lower body days if i wanted to do chain or band bench presses?

1050

[quote]brmnstl wrote:
Poliquin’s Super accumulation program and Anaconda protocol

Coach: I am doing 3 weeks of the Super Acc. program after a low volume period

What would be the best strategy for the Anaconda protocol be for the two workouts?

I am concerned about recovery, and have looked everywhere on the forums for the 2 a day protocol

I am currently doing a biosig program as well[/quote]

I DON’T LIKE THIS QUESTION.

In fact I almost decided not to answer it.

Mostly because the amount of carbs would depend on your biosig readings (if you decide to follow a biosig).

But I’d recommend 2 scoops of Anaconda and 2 scoops of Mag-10 for both workouts and 1 scoop of Workout fuel for the second workout.

1051

[quote]RawMinded wrote:
If i wanted to add advanced techniques to hp mass like partial or box squats, would the best day for that be on the upper body performance days and vice versa on lower body days if i wanted to do chain or band bench presses? [/quote]

  1. Box squats or partial should be added to the first lower body emphasis day… Box squats can be used as the first movement, I’d add partial squats for a few sets as a third exercise.

  2. CAREFUL WITH BANDED BENCH PRESS. I recommend not using for more than one week in a row, especially with the high frequency of HPmass training. It REALLY creates a lot of damage and can drastically increase recovery needs. Chains do not have the same negative impact as the increased recovery needs from bands come from the added eccentric stress.

HOWEVER I like to frequently use REVERSE BAND bench press (bands attached to the top of the power rack). It has a similar overloading effect on the last portion of the range of motion, but it actually decreases eccentric stress, so you can use it frequently and do more volume than with regular bench pressing.

1052

[quote]Christian Thibaudeau wrote:

[quote]RawMinded wrote:
If i wanted to add advanced techniques to hp mass like partial or box squats, would the best day for that be on the upper body performance days and vice versa on lower body days if i wanted to do chain or band bench presses? [/quote]

  1. Box squats or partial should be added to the first lower body emphasis day… Box squats can be used as the first movement, I’d add partial squats for a few sets as a third exercise.

  2. CAREFUL WITH BANDED BENCH PRESS. I recommend not using for more than one week in a row, especially with the high frequency of HPmass training. It REALLY creates a lot of damage and can drastically increase recovery needs. Chains do not have the same negative impact as the increased recovery needs from bands come from the added eccentric stress.

HOWEVER I like to frequently use REVERSE BAND bench press (bands attached to the top of the power rack). It has a similar overloading effect on the last portion of the range of motion, but it actually decreases eccentric stress, so you can use it frequently and do more volume than with regular bench pressing.[/quote]

Thanks, i like chains better cause of the progressive lighter negative and i could probably use them for squats also without being too draining.

Some lifters recommend doing partial squats at the beginning of the workout to prime the body before squatting to get that lighter feel. Do you recommend that at all or do you think it will hinder squatting performance.

1053

Coach, I finished my first six-week phase and am really happy with the results. I haven’t done my lower body testing yet but based on my last workout it should be good.

  • Bench Press 3RM increased 12% (25lb’s)
  • Shoulder Press 3RM increased 7% (10lb’s)
  • Incilne Bench Press increased 10% (20lb’s)
    My son just stared lifting with me and his bench went up 38%.

I have a couple questions before starting the next phase.

  1. Bench Press: I like doing Floor Presses because they seem to help with general bench press strength. I want to keep them in my routine but I also like to do Incline Presses. As long as I’m doing regular Bench Press three sessions a week (2 upper day / 1 lower day) is it okay to do one of those on one day and one on the other.

  2. What’s the real difference between Floor Press and Bench from the Pins? Obviously one is from a dead stop but they seem to have the same range of motion and would have a similar effect. Should I use one or the other for improving Bench strength? If so, should I use it for Upper Body day 1, 2, and just cut the Incline Press?

Phase 1 Setup:
Upper Body Day 1: Shoulder Press / Floor Press / Bench Press
Upper Body Day 2: Shoulder Press / Incline Press / Bench Press
Lower Body Day 1: UB exercise = Bench Press
Lower Body Day 2: UB exercise = Shoulder Press

Would there be a better way to change out my B exercise on both days or should I leave it as is?

1054

Coach Thibaudeau Wrote:
I DON’T LIKE THIS QUESTION.

In fact I almost decided not to answer it.

Mostly because the amount of carbs would depend on your biosig readings (if you decide to follow a biosig).

But I’d recommend 2 scoops of Anaconda and 2 scoops of MAG-10 for both workouts and 1 scoop of Workout fuel for the second workout.

Just FYI My Ratios are Umbilicus, Calf and Upper Hamstring, 1, 2, & 3. (Cortisol, GH, Estrogen) I’m at 17% and 170LBM (200lbs Body weight)
GH is a mess do to a new baby, and cortisol and estrogen make sense with lifestyle(burn the candle at both ends)
Suprailiac was an issue 2 months ago, but I did a detox along with low carbs fixed that

Thanks for the feedback, I have been using the protocol along with the biosig and it’s helped.
But with a low volume to a high volume program I was concerned with peri nutrition and recovery.

Thanks again, sorry if it wasted your time

1055

hi,

where to find info on “pump partials” anyone?

izak

1056

[quote]Christian Thibaudeau wrote:
BTW each guy that I train individually will have a different approach because of their individual needs. My basic principle is the same: do as much volume as often as possible… and do that by avoiding things that prevent you from doing volume (stuff that requires too much recovery time) but the application will vary from one individual to the next.
[/quote]

Any chance you might write an article on how you tailor your approach to the individual?

B.

1057

If I want to use back squats, and back squats from pins as my 2 lower body exercises, what height approximately would you set the pins at, and would you recommend this or recommend against this? I remember you sayings some exercises from pins are cns draining. If I chose the leg press as a exercise, what foot position on the pressing platform is best for targeting the quads?

1058

Hi Christian. I chose the floor press for my basic chest exercise because i feel it more so than any other pressing movement in my chest, but still not to the amount that I feel comfortable with. What would you do if one of your guys had a very poor chest mind-muscle connection? Would you do something like cable fly pump partials before starting the chest pressing work? Thanks for your time Thib.

1059

[quote]Christian Thibaudeau wrote:

Alex tore his biceps. Of course his workout will be different. He can’t handle as much weight and must make up for it with volume.

The pump partials are NOT an alternative to eccentric-less work. From doing them, you do get sore which indicate either some tearing going on or inflammatory response to training. As I mentioned I’m still experimenting with it so I do not know exactly how to use them yet. Time will tell.

BTW each guy that I train individually will have a different approach because of their individual needs. My basic principle is the same: do as much volume as often as possible… and do that by avoiding things that prevent you from doing volume (stuff that requires too much recovery time) but the application will vary from one individual to the next.

Alex is also a special case in that he is VERY fragile… meaning that he is VERY prone to pulls and muscle tears contrary to Kevin who can’t be broken. With Alex we can’t always use the same methods.
[/quote]

I knew about Alex’s tore (soo bad). I didn’t see him as that fragile guy, I mean he looks quite like the opposite.
I still think fatigue loading is better (just as you said).

Now just to think out some stuff in my mind startin with biceps:
So, most of your clients (generalizing as much as possible although each is an individual) do (for the strength work regarding biceps) 2 main exercises 4-6 sets each using extended set methods?

Now, lately I’ve been very sick (especially having fever) and I didn’t know what to do about nutrition. I didn’t want to start converting carbs to fat, but I wanted to help my body not to make it worse. I started to eat less but I had to come back to normal. So the question is: What nutrient intake should there be for an off day?(while on no supplimentation and eating just solid meals)
I did try to do a at home 5-min neural charge session but it gave me a headache.

Just to clear things out, I said that partials could be an alternative to eccentric-less work because you said that they should be used to increase volume and nutrient intake to the muscle.

I anticipatedly say thank you for the latest info.
I hope you can clear out the 2 questions because they’re the 2 I can’t find an answer for more than a week.

1060

CT, (or anyone who knows)
Is there a reason behind the choice of upper body pressing exercises on Lower Emphasis days? E.g. do you have a preset plan of which exercise to do, or can it be used as a specialisation approach?
I currently use OHP, Incline and Flat Bench on Upper days and am using OHP one day and Flat Bench the other on Lower days. Would it be acceptable to use say OHP on both days for a cycle to bring it up?

  (Also if this has been answered before I'd appreciate a nudge in the right direction as I cant see anything about it)
                    Thanks