[quote]rp_shea wrote:
Hi coach, with everything you’ve seen so far, for someone trying to do a neural charge workout at work, what’s the minimum amount of time needed to get the desired effect? Would it be effective to do a few 5 minute bouts throughout the day? Just trying to fit this into a typical work day, thanks [/quote]
That would actually be very effective… perform 3-5 such bouts per day.
Hi coach, for a beginner/intermediate lifter (around 2 yrs of exp) who doesnt have experience with explosive lifting, which of these programs would you reccomend for putting on some mass?
HSS-100 spec series or I Bodybuilder? Or perhaps a combination of the perfect rep and HSS 100?
Thanks
CT,
after reading one of your post(with a workout program suggestion), i come up with a very similar one for my back:
A. Corner row Ramping 6 sets of 3
B. 1-arm â??elbowâ??Lat pulldown Ramping 6 sets of 3
C. Deadlift Ramping 6 sets of 3
D1. Power upright row Max reps (12reps)
D2. Corner row Max reps (70% of A)
D3. 1-arm â??elbowâ??Lat pulldown Max reps (70% of what you used on B)
D4. Rear delts Laterals Max reps (13reps)
D1 to D4 = circuit, no rest
during workout, i use one of those intra-workout drink(20g Carb+aminos), and post workout have Carbs+Aminos(77g carbs)
normally those 77g carbs will be way more than i feel i need. but today i done the workout above, even those 77g Carbs is not enough, i felt my blood sugar level dropped to a very low level, make me want to eat tonnese of food…is that normal? may be it’s because the workout is so effective that used up a lot of energy & make me ingest all those calorie & protein,carbs to grow??
thanks for help.
[quote]Christian Thibaudeau wrote:
[quote]thrasher_09 wrote:
Thibs,
Do you include seated row, t-bar row and barbell/pendlay row on performance day for rhomboids as staggered sets?[/quote]
I already answered a question very similar to this one (regarding barbell rowing). In theory you can use these exercises, but in reality they are too neurally draining and would negatively pressing performance. THAT HOLDS TRUE FOR BENT OVER ROWING, PENDLAY ROW AND UNSUPORTED T-BAR ROW. Seated rowing would be fine.[/quote]
Thanks for clearing that up for me. Sorry, I missed the post!
[quote]Christian Thibaudeau wrote:
[quote]rp_shea wrote:
Hi coach, with everything you’ve seen so far, for someone trying to do a neural charge workout at work, what’s the minimum amount of time needed to get the desired effect? Would it be effective to do a few 5 minute bouts throughout the day? Just trying to fit this into a typical work day, thanks [/quote]
That would actually be very effective… perform 3-5 such bouts per day.[/quote]
Coach,
Just a quick question. What exactly would these bouts in terms of movements consist of? Would they be bodyweight or etc I guess is my question. How could you put this together in terms of a routine.
[quote]Chino Perez wrote:
[quote]Christian Thibaudeau wrote:
[quote]rp_shea wrote:
Hi coach, with everything you’ve seen so far, for someone trying to do a neural charge workout at work, what’s the minimum amount of time needed to get the desired effect? Would it be effective to do a few 5 minute bouts throughout the day? Just trying to fit this into a typical work day, thanks [/quote]
That would actually be very effective… perform 3-5 such bouts per day.[/quote]
Coach,
Just a quick question. What exactly would these bouts in terms of movements consist of? Would they be bodyweight or etc I guess is my question. How could you put this together in terms of a routine. [/quote]
I’m not coach thib, but I tried it today, was able to get 3 bouts in so far: the first one was plyo pushups and various jumps, but that left me a little winded for a few minutes, so the next 2 I split up, plyo pushups for 5 min, then just jumps for 5 min. I work in medicine so I can’t be all winded and sweaty when I see patients, so I focused on quality of each rep. Hope that helps, and coach, I hope that plan follows your principles
CT,
I really like the idea of splitting workouts into foundation days and performance days. I hadn’t considered grouping muscles like that but it makes a lot of sense to me. But if I were to train four days a week and wanted to hit everything twice, could I split up my lower body work and combine it into the other two workouts like this?
Monday - Upper body foundation, quads, calves
Wednesday - Upper body performance, hams, glutes
Friday - Upper body foundation, quads, calves (again) *Only unilateral leg exercises and leg press, to
minimize lower back and CNS fatigue before Saturday’s session.
Saturday - Upper body foundation, hams, glutes (again)
Essentially turning them into total body (rather than upper body) “performance” and “foundation” days, I suppose.
The performance days would start with something like a power clean to push press, then move into alternating sets of a deadlift variation and upper body pressing, adding in rotator cuff and rear delt work throughout and a max-rep pressing circuit at the end.
The foundation days would alternate between sets of lat and quad exercises, then finish with alternating sets of bicep and calf exercises, all in a more traditional bodybuilding rep range.
Judging by your previous answer regarding rows on performance days, I know that this would be hard on the CNS and may not MAXIMIZE performance, but with neural charge workouts in between and proper peri-workout nutrition do you think there’s any way to make it work?
While I’m hoping for feedback from CT on this, I know he’s super busy, and I’m definitely open to feedback from others as well. And Coach Thibs, thanks again for the awesome info you keep providing!
Thibs, quick question, and I realize there may be no answer to this, but to prep for surgery, would it make sense to do a morning neural charge and evening neural charge the day before? Something to me just says that it would make sense- to prime the body for surgery and recovery, but I have no clue. Any thoughts?
[quote]byukid wrote:
Thibs, quick question, and I realize there may be no answer to this, but to prep for surgery, would it make sense to do a morning neural charge and evening neural charge the day before? Something to me just says that it would make sense- to prime the body for surgery and recovery, but I have no clue. Any thoughts?[/quote]
If you’re the surgeon, it would help. If you are on the table, it wont.
Hey coach i had a question about strip sets. I use them to torch not only my back but my grip. I have always used rowing variations, T-Bar, Band Rows and DB Rows for my grip strength.
hello coach,
i had a question about foundation days. i understand the concept that these muscles respond better to higher density techniques and a higher rep range (6-12), I am just kind of having trouble setting a workout to impliment these specific techniques. here is an example of last weeks foundation day (wondering if this is on the right track):
Lats:
A1.) 90 degree db row
A2.) 45 degree db row
A3.) lat pulldown
no rest between exercises but with up to 90 sec rest between circuits. done 3-4 times for 6-12 reps.
then move on to
Biceps:
B1.) body drag curls
B2.) seated incline db curls
B3.) Preacher curls
same rep, rest, and number of sets as lat circuits
then
Abs:
C1.) Cable Crunches
C2.) hanging leg raises
C3.) plank or iso- side twists with db’s
same rep, rest, and number of sets
any advice on an this example, or just any way to set up an example foundation day would be much appreciated. i know there are tons of different ways to do a foundation workout, i was just wondering if this is an ok example. thanks in advance coach.
[quote]Daveski7 wrote:
Hey coach i had a question about strip sets. I use them to torch not only my back but my grip. I have always used rowing variations, T-Bar, Band Rows and DB Rows for my grip strength.[/quote]
Is there a question in there?
[quote]Christian Thibaudeau wrote:
[quote]Daveski7 wrote:
Hey coach i had a question about strip sets. I use them to torch not only my back but my grip. I have always used rowing variations, T-Bar, Band Rows and DB Rows for my grip strength.[/quote]
Is there a question in there?[/quote]
My bad coach i was tired. Would these still be less neurally draining than deadlifts?
[quote]Daveski7 wrote:
[quote]Christian Thibaudeau wrote:
[quote]Daveski7 wrote:
Hey coach i had a question about strip sets. I use them to torch not only my back but my grip. I have always used rowing variations, T-Bar, Band Rows and DB Rows for my grip strength.[/quote]
Is there a question in there?[/quote]
My bad coach i was tired. Would these still be less neurally draining than deadlifts?[/quote]
Hard to know exactly. I don’t like strip/drop sets and never do them in my own training or that of my athletes so it is hard for me to quantify their impact.
[quote]dayne_lathrop wrote:
hello coach,
i had a question about foundation days. i understand the concept that these muscles respond better to higher density techniques and a higher rep range (6-12), I am just kind of having trouble setting a workout to impliment these specific techniques. here is an example of last weeks foundation day (wondering if this is on the right track):
Lats:
A1.) 90 degree db row
A2.) 45 degree db row
A3.) lat pulldown
no rest between exercises but with up to 90 sec rest between circuits. done 3-4 times for 6-12 reps.
then move on to
Biceps:
B1.) body drag curls
B2.) seated incline db curls
B3.) Preacher curls
same rep, rest, and number of sets as lat circuits
then
Abs:
C1.) Cable Crunches
C2.) hanging leg raises
C3.) plank or iso- side twists with db’s
same rep, rest, and number of sets
any advice on an this example, or just any way to set up an example foundation day would be much appreciated. i know there are tons of different ways to do a foundation workout, i was just wondering if this is an ok example. thanks in advance coach.[/quote]
IMHO the volume of lats work is WAY too low and is not entirely focused on the lats. I don’t like it.
[quote]dayne_lathrop wrote:
hello coach,
i had a question about foundation days. i understand the concept that these muscles respond better to higher density techniques and a higher rep range (6-12), I am just kind of having trouble setting a workout to impliment these specific techniques. here is an example of last weeks foundation day (wondering if this is on the right track):
Lats:
A1.) 90 degree db row
A2.) 45 degree db row
A3.) lat pulldown
no rest between exercises but with up to 90 sec rest between circuits. done 3-4 times for 6-12 reps.
then move on to
Biceps:
B1.) body drag curls
B2.) seated incline db curls
B3.) Preacher curls
same rep, rest, and number of sets as lat circuits
then
Abs:
C1.) Cable Crunches
C2.) hanging leg raises
C3.) plank or iso- side twists with db’s
same rep, rest, and number of sets
any advice on an this example, or just any way to set up an example foundation day would be much appreciated. i know there are tons of different ways to do a foundation workout, i was just wondering if this is an ok example. thanks in advance coach.[/quote]
Instead of lat pull down why not try chins, with a supinated grip(as you pull try to flare your elbows)? And some inverted rows? some thats more mechanically stressful than pull downs.
[quote]Christian Thibaudeau wrote:
[quote]dayne_lathrop wrote:
hello coach,
i had a question about foundation days. i understand the concept that these muscles respond better to higher density techniques and a higher rep range (6-12), I am just kind of having trouble setting a workout to impliment these specific techniques. here is an example of last weeks foundation day (wondering if this is on the right track):
Lats:
A1.) 90 degree db row
A2.) 45 degree db row
A3.) lat pulldown
no rest between exercises but with up to 90 sec rest between circuits. done 3-4 times for 6-12 reps.
then move on to
Biceps:
B1.) body drag curls
B2.) seated incline db curls
B3.) Preacher curls
same rep, rest, and number of sets as lat circuits
then
Abs:
C1.) Cable Crunches
C2.) hanging leg raises
C3.) plank or iso- side twists with db’s
same rep, rest, and number of sets
any advice on an this example, or just any way to set up an example foundation day would be much appreciated. i know there are tons of different ways to do a foundation workout, i was just wondering if this is an ok example. thanks in advance coach.[/quote]
IMHO the volume of lats work is WAY too low and is not entirely focused on the lats. I don’t like it.
[/quote]
thanks for the advice coach, appreciated as always. as far as exercise selection and volume for the lats, would you by chance have any specific suggestions i could try?
also, did you also think that the volume for the biceps and abs are too low as well? sorry for the questions, i honestly just havent done “bodybuilding” or higher rep stuff in so long, i am having a bit of trouble setting things up.
thanks for everything coach.
If lifting heavy in the AM and using the ANACONDA Protocol 2 and adding a FINiBAR, what is the preferred workout nutrition for PM eccentric-less and max rep circuit sessions? Would one serving of Alpha-GPC and 3 scoops of MAG-10 suffice? Any need for Surge Workout Fuel or ANACONDA?
Would you recommend a concentrated specialization phase just for shoulders, or would I be better off using an overall upper body push concentrated spec?
[quote]TwinIron wrote:
Would you recommend a concentrated specialization phase just for shoulders, or would I be better off using an overall upper body push concentrated spec?[/quote]
Now im not Thibs but all the pressing done in a push spec should spark alot of growth.