Hey CT, one more question. This is regarding your 12 week football program you put in the book.
Im a muay thai fighter…currently off-season though just lookin to gain more strengt power n size and the football program looked perfect to me. Not gonna do the conditioning part of the program though because am going to add some weight with the extra cals and dont want to kill the cals…but would the agility drills be beneficial for me or do you think I would get enough movement work because of the muay thai I do.
Lastly, what does the optional work mean in that program, does that mean we can do it but we don’t have to? or it can be substituted for one of the more isolation movements prescribed?
Thanks again CT!
Are there any particular populations/types of clients with whom you will never use Olympic lifts or their variations? If so, what are some of your favorite exercise selections for power development.
I see a lot of back and forth on this issue, especially regarding the learning curve for different exercise choices, potential risk to the wrists and shoulders, etc. I will never buy into the thinking of those who paint this out to be a black and white issue, so I’d appreciate any of your thoughts on the matter.
If a person has access to machines like the unilateral lat pull down or low row by Atlantis (or something similar), would it be worthwhile to execute either of these exercises in a similar fashion to the constant-tension alternating curl that you’ve written about? i.e. executing an iso-hold in the contracted position while rowing or performing a pulldown with the opposite arm
Would these be effective following heavy, low(er) rep work for the same movement patterns?
Are there any particular types of circumstances where you’d be closely monitoring and altering a client/athlete’s dietary intake from week to week as opposed to going at least 2-3 weeks before making such alterations?
Outcome-based decision making is definitely useful, but it got me wondering if there are times when it can lead to micromanaging instead of the patience needed to produce the desired results.
This is the reason I ask if there are times either during a muscle-gaining phase or a fat-loss phase when you’d actually make weekly changes.
[quote]Eastern boy wrote:
Hi coach,
I’m very interesting in Chinese Weigthlifting training, but it is difficult to find any information on the web.
I know that you are very informed in this field.
TNX in advance. [/quote]
Besides the fact that contrary to many other weightlifting programs they do include a lot of general strength work like deadlifts and very heavy pulls; rely on “bodybuilding-type” exercises such as barbell and DB rowing and use partial and isometric lifts, I can’t say that I know much about their system as they do not let any publication out about it.
But you know what the REAL secret of the chinese weightlifting team is?
They have millions of potential athletes to pick from and the communist system allows them to assign any individual to the weightlifting whether they like it or not.
More population = greater chance of finding genetic freaks that will become world champions.
More population also means that you can train the athletes to death… if they can’t tolerate it, you have thousands more to replace them. The few who can survive will be champions, but we do not get to see the thousands who get broken from the program.
Are there any particular types of circumstances where you’d be closely monitoring and altering a client/athlete’s dietary intake from week to week as opposed to going at least 2-3 weeks before making such alterations?
Outcome-based decision making is definitely useful, but it got me wondering if there are times when it can lead to micromanaging instead of the patience needed to produce the desired results.
This is the reason I ask if there are times either during a muscle-gaining phase or a fat-loss phase when you’d actually make weekly changes. [/quote]
Yes, when I first get to work with a client (because I need to learn how their body works) and with clients who have a bodybuilding contest.
If a person has access to machines like the unilateral lat pull down or low row by Atlantis (or something similar), would it be worthwhile to execute either of these exercises in a similar fashion to the constant-tension alternating curl that you’ve written about? i.e. executing an iso-hold in the contracted position while rowing or performing a pulldown with the opposite arm
Would these be effective following heavy, low(er) rep work for the same movement patterns?[/quote]
If the machine uses individual weight stacks, yes. If they use the same weight stack but a dual pulley system it will not work. But the technique can be used for chest-supported DB rowing.
I prefer to put the constant tension and heavy work on separate days most of the time. But following an HSS-type schedule, you can use one heavy lift and use the constant tension technique as the special technique movement (3rd exercise in the workout).
[quote]Serd wrote:
coach, In your opinion, how does narrow grip chin-up compare to the Preacher curl in targeting the biceps? [/quote]
It depends on the individuals. Truthfully, if your biceps get the most of the workload on chins it means to me that you are inefficient at recruiting your upper back, which is not good.
Those who get the most out of chins when it comes to biceps development often have a weak back, and doing more chin work to focus on the biceps will simply reinforce the nervous system tendency to rely mostly on the biceps to do pulling work, which will, over time, make it harder and harder to stimulate the back.
[quote]PB Andy wrote:
Christian Thibaudeau wrote:
PB Andy wrote:
Thib,
I’m currently having around 50-75g carbs a day, with a 200-225g carb-up every 7 days (mostly clean). However I have an Army fitness test coming up in a week (2 min. push-ups, 2 min. sit-ups, 2 mile run), and I don’t want my carb depletion to affect my score, but I’d also like to stick to this diet as close as possible. Should I have a carb-up the day before the test, and also have some carbs on the morning of the test? Or should I have just a regular amount of carbs a couple days before the test? Thanks, appreciate it!
Andy
Time your carb-up so that it happens the day before the tests. The day of the test go with fruits only, until the test. You want to keep your body light and feed it only easy to digest foods. Do not eat anything 90-120 minutes prior to the test so that no blood will be diverted to the digestive system during the tests.
Thib, on the day of the test are you saying eat fruits only as a carb source or fruit only as food (no protein/fat since it’s heavy) until I’m done with the test? Much thanks.
Andy[/quote]
Fruit as the only food… you can get your protein and fat once the tests are over. If you have protein, whey isolate, whey hydrolysate and casein HYDROLYSATE are the only good choices… the rest puts too much burden on the digestive system.
[quote]Christian Thibaudeau wrote:
Besides the fact that contrary to many other weightlifting programs they do include a lot of general strength work like deadlifts and very heavy pulls; rely on “bodybuilding-type” exercises such as barbell and DB rowing and use partial and isometric lifts, I can’t say that I know much about their system as they do not let any publication out about it.
But you know what the REAL secret of the chinese weightlifting team is?
They have millions of potential athletes to pick from and the communist system allows them to assign any individual to the weightlifting whether they like it or not.
More population = greater chance of finding genetic freaks that will become world champions.
More population also means that you can train the athletes to death… if they can’t tolerate it, you have thousands more to replace them. The few who can survive will be champions, but we do not get to see the thousands who get broken from the program.[/quote]
I’m currently doing your hss-100 chest routine and am astonished at the thickness which has developed in my chest. Once i finish this i have 4 weeks left of muscle building before i start my 16 week pre-comp dieting. I want to use ur original hss-100 but i wanted to know that its ok to jump straight into either the intensification phase or the high volume phase.
I’m currently doing your hss-100 chest routine and am astonished at the thickness which has developed in my chest. Once i finish this i have 4 weeks left of muscle building before i start my 16 week pre-comp dieting. I want to use ur original hss-100 but i wanted to know that its ok to jump straight into either the intensification phase or the high volume phase.
Thanks for your time.[/quote]
You can jump right into the HSS program, but for the first 2 weeks go easier on chest. This means that you can do the full HSS workout for everybody part but train the chest conservatively (2-3 exercises for 3-4 sets of 8-10 reps) for two weeks before switching to the HSS pattern.
Maybe it’s a nonsense question: Can the action of Yohimbine HCL or one from HOT-ROX be blunted by insulin from the BCAA during workout (about 40-60 grams of BCAA in a fat lose phase. No carbs)?
Maybe it’s a nonsense question: Can the action of Yohimbine HCL or one from HOT-ROX be blunted by insulin from the BCAA during workout (about 40-60 grams of BCAA in a fat lose phase. No carbs)?
I’m currently doing your hss-100 chest routine and am astonished at the thickness which has developed in my chest. Once i finish this i have 4 weeks left of muscle building before i start my 16 week pre-comp dieting. I want to use ur original hss-100 but i wanted to know that its ok to jump straight into either the intensification phase or the high volume phase.
Thanks for your time.
You can jump right into the HSS program, but for the first 2 weeks go easier on chest. This means that you can do the full HSS workout for everybody part but train the chest conservatively (2-3 exercises for 3-4 sets of 8-10 reps) for two weeks before switchinbg to the HSS pattern.[/quote]
Thanks for clearing that up. I had another question could i use the hss-100 template with the strength phase parameters during my dieting down phase and at what point do you beleive would be optimal for this e.g 8-4 weeks out.
[quote]xsquatx wrote:
Christian Thibaudeau wrote:
xsquatx wrote:
Hey CT.
I’m currently doing your hss-100 chest routine and am astonished at the thickness which has developed in my chest. Once i finish this i have 4 weeks left of muscle building before i start my 16 week pre-comp dieting. I want to use ur original hss-100 but i wanted to know that its ok to jump straight into either the intensification phase or the high volume phase.
Thanks for your time.
You can jump right into the HSS program, but for the first 2 weeks go easier on chest. This means that you can do the full HSS workout for everybody part but train the chest conservatively (2-3 exercises for 3-4 sets of 8-10 reps) for two weeks before switchinbg to the HSS pattern.
Thanks for clearing that up. I had another question could i use the hss-100 template with the strength phase parameters during my dieting down phase and at what point do you beleive would be optimal for this e.g 8-4 weeks out.
Apreciate it.
[/quote]
Yes you could, and that timing would be ideal since it’s where you risk losing muscle the most (heavy lifting is the best way to prevent muscle loss). Well, technically you are also at risk from 3 weeks out to the show, but I generally recommend not lifting as heavy on those weeks to avoid an injury.
I’m currently doing your hss-100 chest routine and am astonished at the thickness which has developed in my chest. Once i finish this i have 4 weeks left of muscle building before i start my 16 week pre-comp dieting. I want to use ur original hss-100 but i wanted to know that its ok to jump straight into either the intensification phase or the high volume phase.
Thanks for your time.
You can jump right into the HSS program, but for the first 2 weeks go easier on chest. This means that you can do the full HSS workout for everybody part but train the chest conservatively (2-3 exercises for 3-4 sets of 8-10 reps) for two weeks before switchinbg to the HSS pattern.
Thanks for clearing that up. I had another question could i use the hss-100 template with the strength phase parameters during my dieting down phase and at what point do you beleive would be optimal for this e.g 8-4 weeks out.
Apreciate it.
Yes you could, and that timing would be ideal since it’s where you risk losing muscle the most (heavy lifting is the best way to prevent muscle loss). Well, technically you are also at risk from 3 weeks out to the show, but I generally recommend not lifting as heavy on those weeks to avoid an injury.[/quote]
Again thanks alot for the answers. I just thought i should let you know that i’ve fallen inlove with your specialisation programs, best gains of my life.
Thib, I’ve bought recently your book “Theory and application…” and, in the 3rd Chapter, you say that it’s better to not mix rate dominant and duration dominant methods in the same workout.
An exercise that is explosive, like a jump squat or a deph jump, but it’s performed for many reps (i.e. 10 reps) and, therefore, it’s in the 4-12 seconds window in which you include duration dominant methods, do you consider it’s still rate dominant, in spite its duration?. On the other hand, several sets of 1 rep with a high load (4-5 RM), which take probably less than 4 seconds each set, it’s rate dominant?.
The last one: which of the contrast methods (Russian, bulgarian…) don’t fall into this problem?.
