Christian, what you think of my chest/back split? Im goin for hypertrophy. 4 days train a week. Chest/back only once.
EXERCISE SETS REPS TEMPO REST
A1 Flat Bench Press 5 5-7 40X1 90 seconds
A2 Wide Grip Pull Ups 5 5-7 41X0 90 seconds
B1 DB incline Bench Press 4 5-7 40X1 75 seconds
B2 One Arm DB Rows 4 5-7 41X0 75 seconds
C Snatch-grip Rack Dead
lift (inch below knees) 3 5-7 3110 100 seconds
[quote]Christian Thibaudeau wrote:
Thatās what Iām using right now, and my main goal is to add size while staying lean.
[/quote]
Coach
Whatās your training like?
Thanks
Hey coach
Do you know of any good upper body dominant metabolic pairings? My legs are like lead after a couple of sets! I donāt mind but it really limits the weight i can use and i feel like my muscles are fatiguing before my cardio is. thanks.
[quote]michell wrote:
Christian Thibaudeau wrote:
Thatās what Iām using right now, and my main goal is to add size while staying lean.
Coach
Whatās your training like?
Thanks
[/quote]
I cannot reveal it right now. Itās a new system weāve been developing to maximize growth. I have 4 subjects on it as well as myself, we are using it along with the para-workout nutrition protocols noted above.
The program has been tweaked and modified quite a bit over the past 6-8 weeks and we are pretty close to the most powerful version, the one that will start the floodgate of a new era of bodybuilding trainingā¦ hopefully.
As of this morning Iām 239lbs, in by far the leanest condition Iāve been at that weight. I was 212lbs when I started working on the program, and made the biggest gains (from 222 to 239 in 4 weeks) from what looks to be the final version of the first program of the methodology we developed.
[quote]ant885 wrote:
Hey coach
Do you know of any good upper body dominant metabolic pairings? My legs are like lead after a couple of sets! I donāt mind but it really limits the weight i can use and i feel like my muscles are fatiguing before my cardio is. thanks.[/quote]
Alternate DB rowing for speed: pick up a weight that is around 40% of your max and perform as many speed reps as you can in 30-45 seconds.
Alternate DB shoulder press for speed: same as above but with shoulder presses.
[quote]Alexisonfire2230 wrote:
Christian, what you think of my chest/back split? Im goin for hypertrophy. 4 days train a week. Chest/back only once.
EXERCISE SETS REPS TEMPO REST
A1 Flat Bench Press 5 5-7 40X1 90 seconds
A2 Wide Grip Pull Ups 5 5-7 41X0 90 seconds
B1 DB incline Bench Press 4 5-7 40X1 75 seconds
B2 One Arm DB Rows 4 5-7 41X0 75 seconds
C Snatch-grip Rack Dead
lift (inch below knees) 3 5-7 3110 100 seconds
[/quote]
Not bad if that style of training suits you. If I can make one recommendation it would be to change A2 for B2ā¦ the one-arm row is along the same plane of movement as the bench press (horizontal) while the pull up is closer in plan fo the incline press.
[quote]null wrote:
ant885 wrote:
Hey coach
Do you know of any good upper body dominant metabolic pairings? My legs are like lead after a couple of sets! I donāt mind but it really limits the weight i can use and i feel like my muscles are fatiguing before my cardio is. thanks.
Alternate DB rowing for speed: pick up a weight that is around 40% of your max and perform as many speed reps as you can in 30-45 seconds.
Alternate DB shoulder press for speed: same as above but with shoulder presses.[/quote]
Regarding Metabolic Pairings, Iāve been doing them recently as 2 full workouts (3 sets of 3 pairs) however Iām soon going to be going to more restrictive calories (like the GSD). You mentioned how you do 1 pair after workouts sometimesā¦would this be a better approach, to do 3 sets of 1 pairing after each of my 4 strength workouts and then leave the other 3 days to recovery and lower intensity cardio since the calories and carbs will be so low?
Thanks coach
Coach,
I am in the works of planning a 20 day Colon cleanseā¦ Ouch !
can you recommend a particular pectin I should use, ie: citrus, apple, grapefruitā¦
Also, are there any tips on diet or supplements I should focus on during this period??
Cheers.
Hey coach, I recently bought your āGet Jackedā e-book, and I have question about portion sizes. Can I just ask you in here, or do you want me to e-mail you so itās not in public? Just making sure.
[quote]Christian Thibaudeau wrote:
michell wrote:
Christian Thibaudeau wrote:
Thatās what Iām using right now, and my main goal is to add size while staying lean.
Coach
Whatās your training like?
Thanks
I cannot reveal it right now. Itās a new system weāve been developing to maximize growth. I have 4 subjects on it as well as myself, we are using it along with the para-workout nutrition protocols noted above.
The program has been tweaked and modified quite a bit over the past 6-8 weeks and we are pretty close to the most powerful version, the one that will start the floodgate of a new era of bodybuilding trainingā¦ hopefully.
As of this morning Iām 239lbs, in by far the leanest condition Iāve been at that weight. I was 212lbs when I started working on the program, and made the biggest gains (from 222 to 239 in 4 weeks) from what looks to be the final version of the first program of the methodology we developed.[/quote]
To give you an idea, I just came back from the gym andā¦
Worked up to 455lbs on top half seated shoulder press
Worked up to 365lbs for 3 reps on the seated barbell shoulder press
Worked up to 55lbs DBs for a cluster of 5 reps on L-lateral raises
My partner went up to 425lbs, 280lbs and 55lbs and he is 185 on 5ā8āā (about zero percent body fat though 
)
Obviously that in no way gives you even a broad idea of what the whole system looks like. 
[quote]Christian Thibaudeau wrote:
To give you an idea, I just came back from the gym andā¦
Worked up to 455lbs on top half seated shoulder press
Worked up to 365lbs for 3 reps on the seated barbell shoulder press
Worked up to 55lbs DBs for a cluster of 5 reps on L-lateral raises
My partner went up to 425lbs, 280lbs and 55lbs and he is 185 on 5ā8āā (about zero percent body fat though )
Obviously that in no way gives you even a broad idea of what the whole system looks like. :)[/quote]
HOLY CRAP, and this is as naturals?? Thatās crazy, nice work.
Coach,
In your most recent book, you didnāt list any dips for āChest stimulation exercisesā or āTricep stimulation exercisesā
-I was wondering why? They give me great results and they allow the prestretch at the bottom that you mentioned.
Also the form the subject in your book is using in the picture for āChin-upā (supinated grip, shoulder width) even though most of the pull downs are done with pronated. It kind of confused me since youāve recommended āPull-upsā in a past HSS-100 article as a back width heavy movement.
-Is that supinated grip, shoulder width form what you would recommend for the back especially the latissimus dorsi width?
Thanks!
Dave
Coach,
This week I added some oats and about 18-20oz. of fruit to my diet with no other significant changes. To put it bluntly, I am passing bad gas A LOT moreā¦why would this be? Iāve never really noticed it with oatmeal so am I having a negative reaction to so much fruit?
Coach at some point will be hear about the system you are mentioning above? BTW, you are FUCKING strong as shit with those numbers.
[quote]Needmassquick wrote:
Christian Thibaudeau wrote:
To give you an idea, I just came back from the gym andā¦
Worked up to 455lbs on top half seated shoulder press
Worked up to 365lbs for 3 reps on the seated barbell shoulder press
Worked up to 55lbs DBs for a cluster of 5 reps on L-lateral raises
My partner went up to 425lbs, 280lbs and 55lbs and he is 185 on 5ā8āā (about zero percent body fat though )
Obviously that in no way gives you even a broad idea of what the whole system looks like.
HOLY CRAP, and this is as naturals?? Thatās crazy, nice work.
[/quote]
Strength gain potential is, from my experience, much less influenced by drugs than sheer size. YES, anabolics can have a drastic impact on strength (some peoples respond better than other), however throughout the history of mankind you can find a ton of example of people registering humongous lifts while naturals (some dating from even before steroids where discovered).
There are much more natural āstrength freaksā than natural āsize freaksā, mostly because strength is dependent on neural and reflexive elements, not just muscle size.
Heck, one of my trainees bench pressed over 500lbs and not only was he 100% drug free, he was even scared of stuff like protein and creatine (tried the later for 1 week, freaked out, then stopped).
[quote]retailboy wrote:
Coach,
In your most recent book, you didnāt list any dips for āChest stimulation exercisesā or āTricep stimulation exercisesā
-I was wondering why? They give me great results and they allow the prestretch at the bottom that you mentioned.[/quote]
Surely dips are very effective and I include them often in my training. However it is one of the movements with the highest injury risk. Not that itās out of this world, but those with fragile shoulders can easily get hurt by it.
The problem is that people will read a book and somehow think itās gospel and stop thinking by themselves. Had I included dips among the best exercise, everybody would have used it regardless of whether itās for them or not.
[quote]retailboy wrote:
Also the form the subject in your book is using in the picture for āChin-upā (supinated grip, shoulder width) even though most of the pull downs are done with pronated. It kind of confused me since youāve recommended āPull-upsā in a past HSS-100 article as a back width heavy movement.
-Is that supinated grip, shoulder width form what you would recommend for the back especially the latissimus dorsi width?
Thanks!
Dave [/quote]
I use about 20 variations of the chin-up/pull-ups and I consider all to be great exercises. Variation is key.
[quote]MaximusB wrote:
Coach at some point will be hear about the system you are mentioning above? BTW, you are FUCKING strong as shit with those numbers. [/quote]
YES the system is being developed right now. We have been working on it for a while, we are finishing the initial testing procedures. We donāt want to put out a system that looks good on paper but doesnāt deliver in real life. We will put it out when we can guarantee results with 100% certainty.
Iām decently strong for someone who is small framed. But when youāve seen some of the lifters Iāve seen, you really wouldnāt consider these numbers out of this world. But at least I pride myself in walking the walk to the best of my capacities.
[quote]pumped340 wrote:
Coach,
This week I added some oats and about 18-20oz. of fruit to my diet with no other significant changes. To put it bluntly, I am passing bad gas A LOT moreā¦why would this be? Iāve never really noticed it with oatmeal so am I having a negative reaction to so much fruit?[/quote]
Might the mix of increased fiber intake and sudden increase in fruit. If you have not had them in a while, you should add them gradually in your diet. You might be low in the necessary digestive enzymes necessary to properly digest them.
[quote]Needmassquick wrote:
Christian Thibaudeau wrote:
To give you an idea, I just came back from the gym andā¦
Worked up to 455lbs on top half seated shoulder press
Worked up to 365lbs for 3 reps on the seated barbell shoulder press
Worked up to 55lbs DBs for a cluster of 5 reps on L-lateral raises
My partner went up to 425lbs, 280lbs and 55lbs and he is 185 on 5ā8āā (about zero percent body fat though )
Obviously that in no way gives you even a broad idea of what the whole system looks like.
HOLY CRAP, and this is as naturals?? Thatās crazy, nice work.
[/quote]
And these are just two examples of the system in application. I have a 60 years old firefighter who power cleaned 185lbs and deadlifted 405lbs this morning. Nothing extraordinary, but considering that 4 weeks ago he barely cleaned 135lbs and deadlifted 315lbs (yes he had been doing these lifts for a while already, they were not new to him).
Oh yeah, this weekend he did a stair climbing contest and ran stairs of a 45 stories building, with his full gear on (roughly 70lbs) ā¦ twice! So he could probably have done more this morning.
[quote]Christian Thibaudeau wrote:
pumped340 wrote:
Coach,
This week I added some oats and about 18-20oz. of fruit to my diet with no other significant changes. To put it bluntly, I am passing bad gas A LOT moreā¦why would this be? Iāve never really noticed it with oatmeal so am I having a negative reaction to so much fruit?
Might the mix of increased fiber intake and sudden increase in fruit. If you have not had them in a while, you should add them gradually in your diet. You might be low in the necessary digestive enzymes necessary to properly digest them.[/quote]
Does this mean some of the carbs I am supposed to be getting from the fruits arenāt getting absorbed and itās as if I didnāt eat some of them?
and speaking of fruits, I have heard before that the higher amounts of fructose make it more prone to fat gain but Iām pretty sure Iāve heard you talk about how fruit (especially berries) are a better carb choice most of the time than grains. Can you clarify on this?
Thanks again