CT, what horizontal back rowing exercises do you prefer to use? I hear you talk mainly about verticle pulls/lat exercises. Do you find back machines less efficient? I’m thinking of incorporating some of these to put less strain on my lower back which already gets a lot of work from squatting.
[quote]illgixxer wrote:
CT, what horizontal back rowing exercises do you prefer to use? I hear you talk mainly about verticle pulls/lat exercises. Do you find back machines less efficient? I’m thinking of incorporating some of these to put less strain on my lower back which already gets a lot of work from squatting. [/quote]
If you use horizontal rowing machine or cable stations, the same rules that apply to vertical pulling is also true (squeeze and hold the peak contraction of each repetition).
[quote]synergy93 wrote:
Thibs,
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?
Thanks CT. I’m loving the new blog feature.[/quote]
I’d play with both options as well as try a non-concentrated approach to see what works best. I haven’t used that approach so your idea/theory would be as good as mine.
[quote]Serd wrote:
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.
thanks for your response. [/quote]
I wouldn’t go higher than 6-8 reps on the compound movements or 8-10 on the isolation work. And I’d keep one pressing movement per workout where you go heavier (sets of 3-5).
[quote]Pat_Butcher wrote:
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?
Thanks[/quote]
Take full advantage of the current situation and increase your volume on that lift.
Thibs I am currently dropping some fat using a keto diet. problem is I can only get to the gym 3x a week would a weekly schedule:
MON: Upper Body performance + 1 lower body
WED: Foundation
FRI: Lower Body Performance + 1 upper body
Be a good way to maintain muscle maybe add a coulpe neural charge workouts?
Also regarding your keto guidelines are green veggies unlimited?
[quote]monatu wrote:
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? [/quote]
No, with the traditional bodybuilding split you only train the muscles mentioned on the day. No staggered work.
[quote]bassip21 wrote:
Hey CT,
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. [/quote]
The trap bar deadlift might be a bit redundant with the back squat.
What you could do is start with deadlift on one day and start with squats on the other.
[quote]Italiano wrote:
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[/quote]
It’s 25lbs… yeah, 15-25lbs would do the trick for most.
[quote]MAF14 wrote:
CT,
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…
thanks again[/quote]
Yes, on all rowing motions you should squeeze and hold at the peak contraction position, at least until you build an amazing mind-muscle connection.
Thanks so much for the reply, very much appreciated.
I’ve actually experimented with the structure in my original question, and felt it worked very well, as long as your top weights are kept under 80%. I have yet to try it, with the strength complex on the first day or doing it in a non-concentrated fashion.
I feel it fits in well in weeks 2 and 3 of the HPM structure, especially on the lower body days. Two days straight of lower body strength work, is a bit much for me to recover from, so the lower body strength complex on the second day has worked very well.
I’ll continue to experiment and see what I find to be the best approach for me.
One other question, if you don’t mind:
What do you think of using chains for exercises performed off pins?
More specifically, chest (or shoulder) presses with the bar starting closer to the body. I would assume they wouldn’t offer any benefit for exercises that have a small range of motion (BB press lockouts for triceps)??
Thanks in advance for any reply.
[quote]Christian Thibaudeau wrote:
[quote]synergy93 wrote:
Thibs,
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?
Thanks CT. I’m loving the new blog feature.[/quote]
I’d play with both options as well as try a non-concentrated approach to see what works best. I haven’t used that approach so your idea/theory would be as good as mine.[/quote]
[quote]synergy93 wrote:
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!
Much appreciated, thanks![/quote]
[/quote]
well right now i am ‘bulking’ so i know i wont be able to ‘see’ them until i begin to cut, but that is not my issue, i can feel that they have grown
Hey Thib,
I’ve been sick with a virus for over a week and I’m plotting my return to the gym. I know my first few training sessions will be spent quickly getting myself back up to pre-sickness strength. Obviously that shouldn’t take too long no matter what I do but what do you think is the BEST way to train right after getting sick when you need to fill back out and put back on the weight you lost?
Coach, just out of curiosity, what is the most upper body pressing workouts you have done in one week? Aside from your olympic weightlifting days.
[quote]coolusername wrote:
Coach, just out of curiosity, what is the most upper body pressing workouts you have done in one week? Aside from your olympic weightlifting days.[/quote]
14
[quote]FightingScott wrote:
Hey Thib,
I’ve been sick with a virus for over a week and I’m plotting my return to the gym. I know my first few training sessions will be spent quickly getting myself back up to pre-sickness strength. Obviously that shouldn’t take too long no matter what I do but what do you think is the BEST way to train right after getting sick when you need to fill back out and put back on the weight you lost?[/quote]
If you’ve only been sick for a week chances are that you lost zero muscle. The weight lost is probably just water weight (which also make you weaker) as sickness tends to dehydrate you. So you shouldn’t need any special training strategy.
Hey Thib:
What type of strength complexes would you recommend for strongman training. Love the livespill
[quote]deshawn wrote:
Hey Thib:
What type of strength complexes would you recommend for strongman training. Love the livespill[/quote]
DEADLIFT PATTERN
A1. Top half deadlift
A2. Deadlift
A3. Power clean from hang
A4. Tire flip
A5. Prowler pushing
SQUAT PATTERN
A1. Top half squat
A2. Back squat (or front squat)
A3. Power snatch from hang
A4. Yoke walking
A5. Sled pulling walking backwards
OVERHEAD PATTERN
A1. Top half seated shoulder press
A2. Push press
A3. Log press
A4. Medicine ball throw overhead
A5. Keg or sandbag clean and press for time (as many reps as possible in 30 seconds)
Thankyou. How many times a week would you recommend this.?
D
quote]Christian Thibaudeau wrote:
[quote]deshawn wrote:
Hey Thib:
What type of strength complexes would you recommend for strongman training. Love the livespill[/quote]
DEADLIFT PATTERN
A1. Top half deadlift
A2. Deadlift
A3. Power clean from hang
A4. Tire flip
A5. Prowler pushing
SQUAT PATTERN
A1. Top half squat
A2. Back squat (or front squat)
A3. Power snatch from hang
A4. Yoke walking
A5. Sled pulling walking backwards
OVERHEAD PATTERN
A1. Top half seated shoulder press
A2. Push press
A3. Log press
A4. Medicine ball throw overhead
A5. Keg or sandbag clean and press for time (as many reps as possible in 30 seconds)
[/quote]
I apologize, cause normally I use isolation PM and I don’t know (beside sled or neural) you use some kind of workouts to these trainers.
- with clients who loves train and can do it several times at day, what’s your recommendation? (specially emotional trainers) It’s a broad question but with autoregulation I’m training every day from 2 months keep going and my body more and more tolerate more volume.