[quote]AbsoluteBoxer wrote:
CT, do you feel women need more cardio than men due to the difference in testosterone and usually lower metabolism?[/quote]
No, because they tend to have less vascularization in their legs and need to activate that area more (increasing blood flow) to mobilize fat.[/quote]
I’ve heard some people prefer the reclining bike or the stairmaster over the treadmill for this reason. Do you believe increased sled work would suffice?[/quote]
[quote]minsarale wrote:
Coach, I have read in your article,Your ticket to the gun show that if one does a incline close grip press,it hits the long head mostly.
Now my question is,i want to emphasize the long head as much as possible in this close grip db press. How high should the incline be? slight incline like under like 20-30 degrees or higher up to 45?
Also should my hands be neutral or supinated?,would a double contraction also be good? thx in advance[/quote]
It works best with a bar. If you go with DBs it’s not as effective. However incline Tate press (do a search) are GREAT.
The angle is best best between 30 and 45 degrees.[/quote]
Thx coach,Will the incline Tate press hit the long head good? or only the two other heads?
Also coach what do you think about Girondas Db press? basically Gironda said that hands should be neutral and the press should be done like a hybrid press and flye
I hate this question which is why I didn’t answer it before. Simply put it goes against my training philosophy. If I didn’t have a choice but to train only 3 times a week I’d probably do:
Upper and lower body performance
Neural charge + back and biceps
Upper and lower body performance[/quote]
I didn’t mind to piss you off on purpose and I’m sorry if I did!
At the moment it’s a struggle to get even those 3 sessions. After a couple of months I may be able to bump up the frequency.
Now I just want to make sure that by upper and lower body perforance you mean like 3 exercises for upper body and 1 for lower body and on the 2nd session 2 for lower body and 1 for upper?
Also would you use more than 80% or just reamp up to a good 3RM on each day or should I keep wave training?
I am using pre-workout regulation so I’m not following the HPM weekly progression, insted I regulate the waves per workout and add weight after each 3-4 weeks.
What I’m basically asking is if changes should occur regarding intensity and volume used?
Also how can you define the MTZ? (I only know that after the 6th set of the ramp you’re going into it)
Again, thanks for the replay and I’m sorry if I pissed you off.
[quote]canada wrote:
CT, what are your thoughts on the pros and con’s of high bar vs low bar squats?[/quote]
My thoughts is that I’m gonna fall asleep if I really try to answer that question!
Put the bar on your back so that it’s solid, comfortable and doesn’t hurt your shoulders, squat all the way down and then back up… don’t overcomplicate things.
Hey CT, what do you think of this edited HPMass program? I basically just switched the days around.
Mon- Upper
Tues- Lower
Wed- Neural Charge + back
Thurs- Upper
Fri- Lower
Sat- Foundation
Fun- Neural Charge
I will also be adding in shoulder rehab exercises (dieselcrew’s shoulder rehab program)every morning.
I really dont want to be deadlifting 2 days in a row. Its simply too much for me personally. Also, my goal is primarily powerlifting, with mass coming in second. Lasty, I want to correspond my lifting with my team’s schedule which is Mon bench, Tues dead, and Fri squat.
Lastly, is MAG-10 and the other Biotest supps “required” for this program? I simply cant afford those things right now. My diet is basically eat as much as I can three times a day due to my meal plan in college. I usually get 9 hours of sleep per night as well.
I know “overtraining” is thrown about much more often than it’s truly exhibited. In figuring out how much/how frequently I can train while not exceeding my ability to recover, I’m running into a wall and getting pretty frustrated with myself. I’ve been showing signs of overtraining…feeling drained, depressed, achy, dropping strength, have a weakened immune system, and am losing leanness despite increased activity.
Do you recommend pulling back volume until the symptoms clear, or give it a little longer? I want to get back to normal as quickly as I can and pursue training, but knowing that I’m prone to overdoing it, I’m wondering what the best method is for really recovering without jumping the gun and screwing myself over again before my system can handle it.
I know “overtraining” is thrown about much more often than it’s truly exhibited. In figuring out how much/how frequently I can train while not exceeding my ability to recover, I’m running into a wall and getting pretty frustrated with myself. I’ve been showing signs of overtraining…feeling drained, depressed, achy, dropping strength, have a weakened immune system, and am losing leanness despite increased activity.
Do you recommend pulling back volume until the symptoms clear, or give it a little longer? I want to get back to normal as quickly as I can and pursue training, but knowing that I’m prone to overdoing it, I’m wondering what the best method is for really recovering without jumping the gun and screwing myself over again before my system can handle it.
Thanks[/quote]
Do one week of only neural charge work.
As for how to increase volume and frequency. Remember that you should strive to increase these mostly through additional neural charge or eccentric-less work.
CT, I have a question about weight progression: Could I ramp up the weight to let’s say 90% or so and then go back to the MTW and continue with wave loading?
I want to emphasize overhead pressing a little. I need to get stronger at it. While I belive in building strenght in the MTZ, but I think I might need some close to maximal effort stuff because I never did try a max-out on OHP.
I was thinking on somethin like Westside Method for it, but I’m not sure about that.
I improved on deadlifts and squat but ever since I got stuck with the bench press I discovered tha my OHP strength sucks. For the other lifts I added weight via max effort training, but I don’t know if I should really do the same for OHP.
I don’t know much about the OHP domain, just that it has a lot of carry-over and that I need to bring it up. D you have any recommendetions?
pausing at the top of my lat movements is working great but is the same technique supposed to work on the upper back and trap movements, specifically (bb shrugs, face pulls, wide grip rows etc)?
maybe i just need to work on my MMC in that area but im just not getting any where near the same results as with my lats…
Thibsor anyone else, I know its been asked before but I can’t seem to find the answer… But what is the weight of the medicine ball in the videoes while the neural charge and activation exercises were performed? I think someone posted a good while back in one of the Thib threads that a good ballpark was a medicine ball weighing about 10% of your bodyweight, but not sure?
Does this sound about right to get the best effect from the exercises?
Thanks
I’ve been working squats and deadlifts together now for past 6 week with the HPM techniques. My squat is going great, but deadlift has definitely been taking a hit. I think it might be due to lower back being worn out after all the sets of squats? Especially after 2 consecutive days of squats and deadlifts.
I was wondering, if I was to switch out the deadlift with trap-bar deadlifts, would there be a big drop in hamstring and lower back recruitment? Am I taking away a lot of necessary work for my posterior chain?
Always looking for ways to get knowledge, thanks for what you provide here.
Thibs - your Training Lab post on a 5 day “traditional” split using HPM principles, I was wondering if one would still superset/stagger Rhomboid/Rear delt work on the “Chest” day, and trap/upper back work on the “Shoulder” day? I only ask, because if it is the case, will the trap/upper back work on the shoulder day not interfere with Deadlift performance the day after?
Hi, thib that last 2 weeks incline bench has felt great, as in when i’m doing it i feel really in the zone an weights up 7.5 kilos over the last 3 weeks, would you milk it for all its worth as it were and do alot of volume for it or keep it in the rotation for the foreseeable future an try an make it last?
Coach,
I am having trouble developing my abs. I have tried your staggered work technique, but to no avail; I see no improvements and it has really begun to bother me as of late. I do abs twice a week staggered through the workouts of said days, and the exercises I do are the ab wheel, full contact twist, garhammer raises as recommended by you (although I have a feeling I’m doing them wrong… I haven’t been able to find a good demonstrative video)and serratus crunches… is there anything I could do extra or is there something you deem I am doing wrong!
Christian or anyone that can provide answer, I am looking to follow a Keto Diet but, can not seem to find any with a plan lay out. I would prefer to follow one similar to what you have done in the past where you only have 1 carb meal a week as a I tend to crave carbs after I consume a lot of them. How would macros be caculated?
no mention of nutritional habits or current body fat levels…dude, you need to take a look at these two things first
[quote]FCB93 wrote:
Coach,
I am having trouble developing my abs. I have tried your staggered work technique, but to no avail; I see no improvements and it has really begun to bother me as of late. I do abs twice a week staggered through the workouts of said days, and the exercises I do are the ab wheel, full contact twist, garhammer raises as recommended by you (although I have a feeling I’m doing them wrong… I haven’t been able to find a good demonstrative video)and serratus crunches… is there anything I could do extra or is there something you deem I am doing wrong!
Coach Thib. First of all, thank you for such a contributory author on this site. I have one question for you. I just finished up 6 weeks of your HP mass program with great results. Loved every minute of it. Before I retest my MTW, what are you’re thoughts of doing some high reps for the primary lifts for about 2-3 weeks before jumping into another six week? Do you think it would be beneficial because it would be totally different that what my body is used to or should I just continue with the HP mass program with more advanced techniques.
If one wanted to add in the strength complexes you introduced last week. When would be the optimal time to perform them within the HP Mass weekly training split? Could this work?
Monday–Upper body performance workout + staggered traps, rhomboids and rear delts, rotator cuff + Secondary lower body press
Tuesday…Upper Body Strength Complex + isolation work for chest, shoulder and triceps (triceps if enough gas in the tank)
Wednesday…NC workout
Thursday…Lower Body emphasis + Secondary Upper Body press + sled work for legs
Friday…Lower Body Strength Complex + sled work for legs
Saturday…lats and biceps
Or would doing the strength complexes on the first day be more beneficial?
