CT,
What are your current principles for building a massgaining training program with priorization on a specific muscle group? I plan to priorize my chest and delts for atleast 12 weeks, propably 16, alternating 4weeks each. Any tips on building a program around that?
Thx
CT,
I was wondering if you could give me your opinion on constructing training cycles. The goal of the program is max strength (not for a specific sport or athlete). If following a block set up as follows:
Phase 1: Accum.-4 weeks
Phase 2: Intensification - 4 weeks
Phase 3: Mixed Accum./Int. (Shock Block, basically a block where the volume is higher but the intensity is kept at 85%)
Phase 4: Intensification - Low volume test block where there the intensity is at 90% for singles with a taper and test week coming in week 4.
These 4 phases would by cycled throughout the year, however we are fearful that the CNS stress might be to high to maintain the intensity throughout the year. Thus leading to a halt of progress. We are looking to put transition weeks, (basically very light or no training) into the program, but arent sure where they would best fit.
Would it be best to put the transition weeks after Phase 4 or after Phase 3 which would give a rest prior to starting the test block. In addition each phase would have the volume and intensity waved throughout the block with a deload in the 4th week of each block.
Thanks!
[quote]Jelena Abbou wrote:
CT,
I remember reading something about adrenaline glands burn out after taking fat burners/dieting for to long.
How you know when that happens and is it reversible, if yes how?
thx[/quote]
It’s pretty simple to understand. Fat burners and stimulants in general ‘‘forces’’ the adrenal glands to produce more epinephrine and norepinephrine. The problem is that when the adrenal glands are constantly forced to produce a lot more of these hormones than they are used to, they can burn out. When this happens the body has a hard time producing epinephrine and norepinephrine on its own. This causes a loss of energy and a gain in fat.
Furthermore, when the adrenal glands are burned out, they also have a hard time producing testosterone, estrogen and cortisol. This makes it hard to build muscle mass, mobilise energy energy and adapt to stress.
Lastly, an adrenal burnout condition also leads to excess water retention which makes you look even fatter/softer.
CT, what are the advantages and disadvantages of using the floor press instead of the rack lockout and vice versa
[quote]Sonelag wrote:
CT,
What are your current principles for building a massgaining training program with priorization on a specific muscle group? I plan to priorize my chest and delts for atleast 12 weeks, propably 16, alternating 4weeks each. Any tips on building a program around that?
Thx[/quote]
It’s a bad idea to focus on both the chest and shoulders since the shoulders overlap with most chest exercises. If you specialise on both you will overtrain the shoulders and they will not grow maximally
[quote]JJP wrote:
CT,
When you recommend specific loading parameters, say for example 55 or 83, would you recommend ramping the weight up throughout the sets or performing all of the working sets at the same weight?
Thanks and best wishes.[/quote]
It depends on the individual. Someone who is fast twitch dominant should ramp up one or two maximal set(s). Someone who is more slow-twitch dominant should use pretty much the same weight with all sets.
[quote]kaleel86 wrote:
Thib,
I know before you’ve recommended eating red meat in the morning, is this accompanied by a whey shake or on its own?
Also, is there an alternative to red meat (or a second best) as red meat EVERY day for me would be unaffordable.
Thank You
[/quote]
Any animal food will do. My recommendation is this:
150-200g of ‘‘animal flesh’’ (red meat, chicken, turkey, fish, etc.)
1 scoop whey protein
25g of nuts (preferably almonds)
[quote]Christian Thibaudeau wrote:
Sonelag wrote:
CT,
What are your current principles for building a massgaining training program with priorization on a specific muscle group? I plan to priorize my chest and delts for atleast 12 weeks, propably 16, alternating 4weeks each. Any tips on building a program around that?
Thx
It’s a bad idea to focus on both the chest and shoulders since the shoulders overlap with most chest exercises. If you specialise on both you will overtrain the shoulders and they will not grow maximally
[/quote]
Thanks,
I will just focus on the chest then. Have you written an article on muscle group priorisation lately? Would you advice to hit it harder (more sets, more reps) or more often (twice or three times a week, instead of once)?
[quote]Sonelag wrote:
Christian Thibaudeau wrote:
Sonelag wrote:
CT,
What are your current principles for building a massgaining training program with priorization on a specific muscle group? I plan to priorize my chest and delts for atleast 12 weeks, propably 16, alternating 4weeks each. Any tips on building a program around that?
Thx
It’s a bad idea to focus on both the chest and shoulders since the shoulders overlap with most chest exercises. If you specialise on both you will overtrain the shoulders and they will not grow maximally
Thanks,
I will just focus on the chest then. Have you written an article on muscle group priorisation lately? Would you advice to hit it harder (more sets, more reps) or more often (twice or three times a week, instead of once)? [/quote]
For spec work I recommend increasing the training frequency without increasing daily volume. You also need to reduce the volume for the rest of the body otherwise you’ll have problems recovering.
Ex.
SPEC BLOCK (4 weeks)
Day 1. Chest (heavy lifting/4-6 reps range, 12-16 total sets)
Day 2. Lower body
Day 3. Chest (high reps/12-15 reps range, 6-9 sets)/Shoulders
Day 4. OFF
Day 5. Back/Biceps
Day 6. Chest (intensive/supersets, drop sets, etc. 9-12 sets)/Triceps
Day 7. OFF
Then do 2-3 weeks of ‘‘normal’’ training before doing another spec block.
[quote]Christian Thibaudeau wrote:
Sonelag wrote:
Christian Thibaudeau wrote:
Sonelag wrote:
CT,
What are your current principles for building a massgaining training program with priorization on a specific muscle group? I plan to priorize my chest and delts for atleast 12 weeks, propably 16, alternating 4weeks each. Any tips on building a program around that?
Thx
It’s a bad idea to focus on both the chest and shoulders since the shoulders overlap with most chest exercises. If you specialise on both you will overtrain the shoulders and they will not grow maximally
Thanks,
I will just focus on the chest then. Have you written an article on muscle group priorisation lately? Would you advice to hit it harder (more sets, more reps) or more often (twice or three times a week, instead of once)?
For spec work I recommend increasing the training frequency without increasing daily volume. You also need to reduce the volume for the rest of the body otherwise you’ll have problems recovering.
Ex.
SPEC BLOCK (4 weeks)
Day 1. Chest (heavy lifting/4-6 reps range, 12-16 total sets)
Day 2. Lower body
Day 3. Chest (high reps/12-15 reps range, 6-9 sets)/Shoulders
Day 4. OFF
Day 5. Back/Biceps
Day 6. Chest (intensive/supersets, drop sets, etc. 9-12 sets)/Triceps
Day 7. OFF
Then do 2-3 weeks of ‘‘normal’’ training before doing another spec block.
[/quote]
Thank you very much! Should I be doing these sets to failure? Or only the last sets of isolating exercises?
Whats the best way to train for power cleans? I need to add as much weight to my power cleans as possible in 3 months. I was thinking pyramid sets.
I�??ve been lurking around T-Nation for well over 5 years. I started reading about the same time Ian King was writing for T-Nation. I just recently decided to register because I wanted to give Thib his props.
Because I have an extremely busy schedule, I don�??t have time to read about strength training as much as I�??d like. I like to keep things as simple as possible. Thus, like with my own profession, I focus on 2 or 3 well-respected individuals to �??enlighten�?? me on different issues. I think a lot of people can benefit from this.
Too many people make things too complex, and read too much. For strength training, I rely on Thib and Charles Poliquin. I researched a lot of coaches, and I felt if I could learn everything I could from those two, then I�??ll be able to attain any goal that I have. Thus far, I�??ve been right.
With that being said, I�??ve bought all 3 of Thibs books (Black Book of Training, High-Threshhold Muscle building, and Moderns Trends in Strength training, forgive me if the names aren�??t exactly correct).
I even bought his Thib Monthly series on Amazon. Because I�??ve used so much of his information for free in the past, I thought it was only fair to pay for something. So, without further delay, let me give a brief overview on all three books.
Black Book
Extremely easy read. Great book for beginners or for those that don�??t quite understand the process of muscle-building. Out of the three, this was least useful to me. I consider my knowledge about strength training pretty good. I have my doctorate in pharmacy so I have an extensive background in anatomy, physiology, etc. I�??ve also been reading about strength training since I was 16.
Thus, I already knew most of what this book said. However, after reading a lot of questions in this forum, I�??d say it would be of great benefit for over 70% of you. I give this book to every beginner that I meet. It does a better job of explaining the basic concepts than I ever could.
High-Threshhold
Excellent book. Quick, easy read. I actually read this book on a plane to Cancun. 3 months ago, I incorporated two ideas from this book, fast concentric and slow eccentric (of course, the book goes into greater detail of these two key ideas), and I�??ve experienced more muscle mass gains than I have had in any other 3 month time period. Remember, I�??ve been lifting for almost 10 years. For me, muscle gains are hard to acquire. However, I felt like I was in the beginning stages of my lifting career.
I�??ve had several close friends ask me if I�??m using �??the juice�?? because the only variable I�??ve changed is the concentric speed of some lifts, and the eccentric speed of some lifts. This book did an excellent job of opening my eyes to how important these two variables are. It even explained the science behind it, which to me is the most beneficial aspect of this book. I love knowing the how�??s and why�??s. For anyone that�??s looking for mass gains, I highly recommend this book.
Modern Trends
My absolute favorite book. I don�??t even let friends borrow this book because I don�??t want them to lose it. This is the book of the how and why of strength training methods. I�??ve read a lot of strength training books (science and practice, poliquins books, Westside videos and books, mel siff, etc), but this one takes the cake. Thib does an excellent job of explaining complex material.
He makes it so easy to understand. I constantly refer to this book when I hit a wall.
Most strength training books and programs on T-Nation are what I like to call �??house�?? routines. They�??re basically like buying a house. The paint has already been decided, the rooms are finished, and the carpet is laid. There�??s not much room for customization. They�??re good for a lot of people, but they�??re not perfect for anyone.
Individualization is the key. This book isn�??t a house. It�??s a toolbox. It gives you the how and why which then gives you the power to implement these different strategies into your regimen. It gives you everything you need to know so you can make the best decision for YOU. It allows you to customize your training. I love it.
I think I�??ve babbled on long enough. I just wanted to give props to Thib. I think a lot of these questions can be answered with his books.
Jelena,
They call it adrenal fatigue. It’s more common in women than men. In your case, you probably have more risk factors for it than most women: exercise intensity, use of fat-burners, stress in general, abnormal sleep schedule, work schedule, etc. Basically, anything that puts your body under stress is a potential risk factor.
The good news is it is reversible. However, the severity of the adrenal fatigue determines how long it will take to improve it. Most doctors who specialize in hormone replacements always look to the adrenals and thyroid first, especially in women. A simple saliva or blood cortisol test will determine the severity of the fatigue. Some doctors can diagnose it on symptoms alone. The most common treatment is hydrocortisone dosed usually 3-4 times per day (mimicking your natural production). However, lifestyle changes will have the largest and most permanent impact.
I recommend reading Adrenal Fatigue by Dr. James Wilson. He�??s the go-to guy when it comes to the adrenal glands. The book is an easy read, and he basically helps you diagnose it for yourself, and explains how you can treat it. Try the flashlight test he uses. Quick and easy, and I�??ve found it�??s often very accurate, as is the blood pressure test.
Coach-
I was reading poliquins “question of strength” article and it spoke about training twice a day.
What would a weeks split for that look like?
And, how many excersises would you include per session?
Thank you
[quote]moofs wrote:
Coach-
I was reading poliquins “question of strength” article and it spoke about training twice a day.
What would a weeks split for that look like?
And, how many excersises would you include per session?
Thank you[/quote]
I discussed that topic in my ‘‘Thib System’’ series.
''You can train more than one hour per day, but split your daily volume into two workouts. In fact, splitting your daily workload into several shorter sessions is much more effective, as it leads to both lower cortisol production and higher Testosterone levels.
It’s been shown that when two daily sessions are used, Testosterone production is higher after the second workout than after the first.
When training twice a day, it’s best to train the same body part(s) during both workouts. I like to take this opportunity to train different types of contractions or goals on both occasions. For example:
Option 1: Muscle Building Emphasis
AM: Compound movements
PM: Isolation work
Option 2: Strength and Size Hybrid
AM: Heavy lifting (2 to 6 reps)
PM: Moderate loading (8 to 12 reps)
Option 3: Muscle Building or Strength Emphasis (Depending on AM Load)
AM: Concentric/regular lifting
PM: Eccentric work
Option 4: Performance Training
AM: Explosive lifting
PM: Heavy lifting
Option 5: Powerlifting or Olympic Lifting
AM: Competition movement
PM: Assistance work
It’d be a mistake to immediately jump to the maximum amount of training you can do with two-a-days. There should be a progression toward that amount of training.
Week 1
AM: 40 to 50 minutes
PM: 20 minutes
Week 2
AM: 40 to 50 minutes
PM: 20 to 30 minutes
Week 3
AM: 40 to 50 minutes
PM: 30 to 40 minutes
Week 4
AM: 50 to 60 minutes
PM: None
Week 5
AM: 50 to 60 minutes
PM: 20 to 30 minutes
Week 6
AM: 50 to 60 minutes
PM: 30 to 40 minutes
Week 7
AM: 50 to 60 minutes
PM: 40 to 50 minutes
Week 8
AM: 50 to 60 minutes
PM: None’’
Since you are training the same muscle groups during both daily sessions, you use the same training split as if doing only one daily session.
I like:
Day 1. Chest/Back
Day 2. Legs
Day 3. OFF
Day 4. Biceps/Triceps
Day 5. OFF
Day 6. Shoulders
Day 7. Off
[quote]muscledoctortj wrote:
Too many people make things too complex, and read too much. For strength training, I rely on Thib and Charles Poliquin.
I researched a lot of coaches, and I felt if I could learn everything I could from those two, then I�??ll be able to attain any goal that I have. Thus far, I�??ve been right.
[/quote]
Wow, what can I say! Greater props have rarely been sent my way.
I think that I like the above statement the best. And I feel that the reason why Charles and I cover a lot of ground is that we are training wackos. It’s our passion and contrary to a lot of coaches we don’t focus on one system but rather we learn everything we can from everybody worth listening too.
I think that our greatest strengths are that we always want to learn new things about training, we have an open mind and we like to share what we learn.
In that regard we are more like the old-school soviet coaches who shared everything for the greater good of the party. In North America too many coaches want to keep their stuff secret to stay exclusive, sadly.
CT,
Should a beginner even worry about pre-fatiguing and lagging muscles?
I can work and feel every muscle in my body except my chest. I am shoulder and back dominant, so with almost every chest exercise I feel a pump in my shoulders but rarely in my chest. I could probably watch VIDEOS of shoulder presses and watch my shoulders Grow! But chest? Fogettaboutit.
Should I focus on frequency to stimulate growth, like performing 100 rep pushups a few times per week? Or do I need to structure a specific routine or just to simply grow and hope the chest catches onto some of the overall hypertrophy?
Thanks!
Next week I’m having surgery on my nose for a deviated septum. I’m supposed to stop eating foods at midnight before the surgery and I probably won’t be able to eat anything but Jell-O the day of. The post operation instructions say not to lift heavy objects for 7 days.
Currently, I’m on the T-Dawg diet. I try to keep my carbs under 100grams on training days and under 70grams on my days off. I get one healthy “carb-up” day. I try to keep my daily protein intake around 250grams a day.
As for training, I’m currently using modified German Volume Training (10 sets of 10, 60% of 1RM, and one minute rest between sets). I also hit approximately 30 minutes of cardio after each workout.
Right now, I’m cutting and trying to keep as much muscle as possible.
I would like feedback as to how to modify my diet and training (during the post op 7-day layover) for maximum results.
Thanks
Next week I’m having surgery on my nose for a deviated septum. I’m supposed to stop eating foods at midnight before the surgery and I probably won’t be able to eat anything but Jell-O the day of. The post operation instructions say not to lift heavy objects for 7 days.
Currently, I’m on the T-Dawg diet. I try to keep my carbs under 100grams on training days and under 70grams on my days off. I get one healthy “carb-up” day. I try to keep my daily protein intake around 250grams a day.
As for training, I’m currently using modified German Volume Training (10 sets of 10, 60% of 1RM, and one minute rest between sets). I also hit approximately 30 minutes of cardio after each workout.
Right now, I’m cutting and trying to keep as much muscle as possible.
I would like feedback as to how to modify my diet and training (during the post op 7-day layover) for maximum results.
Thanks
[quote]mavis13 wrote:
Whats the best way to train for power cleans? I need to add as much weight to my power cleans as possible in 3 months. I was thinking pyramid sets.[/quote]
To improve your clean as fast as possible, the best route to take is to become super efficient in the movement. This means very frequent practice with challenging, but not maximal weights (to avoid technical breakdown and learning bad technique).
You should practice the lift 3x per week.
Day 1. Technique day
Set 1: 5 reps with 30lbs less than your max
Set 2: add 10lbs and perform 5 reps
Set 3: add 5lbs and perform 1 rep
Set 4: same as set 3
Set 5: same as set 3 and 4
Set 6: same as set 3, 4 and 5
Set 7: same as set 3,4,5 and 6
Set 8: add 5lbs and perform 1 rep
Set 9: same as set 8
Set 10: same as set 8 and 9
Set 11: same as set 8,9 and 10
Set 12: same as set 8,9,10 and 11
Day 2. Heavier day
Set 1: 5 reps with 20lbs less than your max
Set 2: 3 reps with 5lbs more
Set 3: 1 rep with 5lbs more
Set 4: 5 reps with 15lbs less than your max
Set 5: 3 reps with 5lbs more
Set 6: 1 rep with 5lbs more
Set 7: 5 reps with 10lbs less than your max
Set 8: 3 reps with 5lbs more
Set 9: 1 rep with 5lbs more
Day 3. Contrast day
Set 1: 3 reps with 20lbs less than your max (super explosive)
Set 2: 1 rep with 10lbs more
Set 3: 3 reps with 20lbs less than your max
Set 4: 1 rep with 10lbs more
Set 5: 3 reps with 15lbs less than your max
Set 6: 1 rep with 10lbs more
Set 7: 5 reps with 30lbs less than your max