Coach,
I just started training a couple bodyparts twice a week, as a spec phase. I am currently using 5x5 method on all lifts in a bodypart split. Would you recommend trying 8x3 on the second workout of the week for that bodypart? Also I am a little confused about the loading on 8x3 when to start counting sets on the ramp up. Could you provide an example of loading from one of your 8x3 workouts? Thanks for your time.
[quote]Christian Thibaudeau wrote:
- I wake up at 5:30 and go to bed at 9:30 (unless there is a hockey game on TV) [/quote]
speaking of which, ever come across Steve Begin in your travels of training with hockey players? Guy plays for Boston now, total tank.
[quote]MiJuggernaut wrote:
Coach,
I just started training a couple bodyparts twice a week, as a spec phase. I am currently using 5x5 method on all lifts in a bodypart split. Would you recommend trying 8x3 on the second workout of the week for that bodypart? Also I am a little confused about the loading on 8x3 when to start counting sets on the ramp up. Could you provide an example of loading from one of your 8x3 workouts? Thanks for your time.[/quote]
FOR THIS TYPE OF TRAINING. I start counting my sets of 3 reps when I hit close to the heaviest weight I can still dominate for 3 reps, which is around 80% of my max. So anything around 75 to 88% of my max I count as a work set.
Now, I don’t necessarily organize sets the same way at every workout.
For example I might do…
305 x 3
325 x 3
345 x 3
355 x 3
355 x 3
355 x 3
355 x 3
355 x 3
That is if I’m in very good shape
I might also do
305 x 3
305 x 3
325 x 3
325 x 3
345 x 3
345 x 3
355 x 3
355 x 3
This is if I have problems getting in the zone
I might do:
305 x 3
325 x 3
345 x 3
315 x 3
335 x 3
355 x 3
315 x 3
335 x 3
This is if I’m tired but still have some juice
Or:
305 x 3
335 for 7 sets of 3
This is if I’m not into it or have no power
I don’t think you will get the same effect by separating the 8x3 and 5x5 on two separate days. The 5x5 sets are potentiated by the 8x3, they go together. But you can only do this if you are doing only one lift per muscle group (I include all pressing movements as one ‘muscle group’ as they work the same 3 muscles, but to a different extent) in one workout.
[quote]NeelyDan wrote:
Christian Thibaudeau wrote:
- I wake up at 5:30 and go to bed at 9:30 (unless there is a hockey game on TV)
speaking of which, ever come across Steve Begin in your travels of training with hockey players? Guy plays for Boston now, total tank.[/quote]
Actually we come from the same town and have the same age. I came across him a few times because he was good friends with a lot of the players I trained at the time. I also saw him at clubs quite a few times… but those were my ‘non-married’ days.
[quote]Christian Thibaudeau wrote:
traaviz wrote:
Christian Thibaudeau wrote:
GoDawgs wrote:
Have you been using the new liquid form of Alpha-GPC? Are there any noticeable differences from the capsules?
Yes I have. It starts working faster which makes it easier to properly time the intake.
Thats good to here because mine should be here today.
So how soon before your workout do you take the liquid form, still 90 minutes?
I have not done too much with push/pull split, I just always felt better doing bp splits. Seems as if doing push/pull might make it harder to put up big numbers on all those lifts for the day, especially for those of us who cant train more than once a day.
Whats benefits do you find with push/pull over a bodypart split? I understand you tend to focus on strength and low reps as do I, but it seems that weight progression might stall with such frequent and heavy training sessions, not to mention the CNS fatigue even with the supplements.
Anywhere from 60 to 30 minutes prior to the workout should work.
I agree with the push-pull thing making it harder to lift big weight IF you are doing all the lifts in one session. My 3 main lifts are done during different workouts with at least 3 hours in between. I find that this type of training actually helps me lift more weight as my second session is always better than the first one (more neural activation) and my third one is ofter better than the second one.[/quote]
So for each exercise you are doing 8x3 for your priming and more CNS focus, then 5x5 as your “working” sets.
I usually do 2-4 major compound movements per day with some accessory work like curls, lateral raises, etc. every few days. I have noticed a huge strength boost since starting the following protocol:
45-2 scoops Surge Workout Fuel
15-2 scoops Surge Recovery
during workout-20 g of CH
1 hour post- 12 g of CH
1.5 hours post-solid meal
This is also after taking nearly a year off for surgery.
Could you give an example of a push/pull similar to yours while training once a day? I am interested in trying it out and see how it affects strength levels.
I like this process when one has enough experience and mass to know what is needed and what isn’t. I don’t do much direct pec work because I just don’t need it. And I can bring calves up in about 6 weeks, so I don’t do much at all there. Allows a better focus on the needed/compound/money moves.
DH
[quote]Christian Thibaudeau wrote:
Rocky2 wrote:
No calves?
I have not trained calves more than 3 times in my whole life, and they are decent… better than most guys I competed in bodybuilding with.[/quote]
Thib,
What, if any, “effects” have you noticed from high dosage D3? I take 10,000 to 12,000 now, and it seems as if once or twice I was trying to come down with a cold or something, but it never took hold per se. Just wondering what you have noticed if anything.
DH
Thib,
I read about your peri workout protocol, and that right now your workouts last about 45 minutes, and your proceeding workouts have about a 3 hour gap. So if your first workout started at 10, ended at 10:45 and you had some whey protein at 11:00 AM. Would you take your first meal,(of the 3 meals you eat in a day), at 12pm? And then wait 2 hour until 2pm to take your next peri-workout nutrition so that you can workout at 3pm?
Thib, what is your reasoning for using zinc and magnesium? Thanks.
[quote]PB Andy wrote:
Thib, what is your reasoning for using zinc and magnesium? Thanks.[/quote]
it’s what is found in ZMA products, great stuff. Curious as to why he doesn’t just take that
[quote]jehovasfitness wrote:
PB Andy wrote:
Thib, what is your reasoning for using zinc and magnesium? Thanks.
it’s what is found in ZMA products, great stuff. Curious as to why he doesn’t just take that[/quote]
Zinc is best taken in the morning and magnesium, at night. That’s why ZMA pills aren’t great.
[quote]Aneesh Varma wrote:
jehovasfitness wrote:
PB Andy wrote:
Thib, what is your reasoning for using zinc and magnesium? Thanks.
it’s what is found in ZMA products, great stuff. Curious as to why he doesn’t just take that
Zinc is best taken in the morning and magnesium, at night. That’s why ZMA pills aren’t great.[/quote]
why would it matter when you take zinc? for hormonal levels?
[quote]Aneesh Varma wrote:
jehovasfitness wrote:
PB Andy wrote:
Thib, what is your reasoning for using zinc and magnesium? Thanks.
it’s what is found in ZMA products, great stuff. Curious as to why he doesn’t just take that
Zinc is best taken in the morning and magnesium, at night. That’s why ZMA pills aren’t great.[/quote]
Correct
This is amazing how much volume and tonnage you’re going through in one week and still the joints and CNS are fine. Of course the heavy supplemental support and all, but still…
Damn it, I manage to overtrain the shoulders and triceps in just 3day/week of training with 1-2 pressing exercises in each! Either that or just fry the CNS - whatever comes first…
Why no Oly lifts in the current program? They were the foundation of the (1999) program from “An Old Article Suddenly Made Important Again” Forums - T Nation - The World's Trusted Community for Elite Fitness that you recently re-posted, yet you aren’t doing them currently. I understand the concept you are trying to get across about high tension training, but if Oly lifts are good for the high tension effect, then can they appropriately be used in the style of training you are now recommending? Maybe snatches can be an activation exercise for deadlifts, or would that be an improper application of the concept? Also what do you think of hitting a heavy bag for something like 20-30 reps per hand prior to benching? Thanks for your thoughts.
[quote]Christian Thibaudeau wrote:
Aneesh Varma wrote:
jehovasfitness wrote:
PB Andy wrote:
Thib, what is your reasoning for using zinc and magnesium? Thanks.
it’s what is found in ZMA products, great stuff. Curious as to why he doesn’t just take that
Zinc is best taken in the morning and magnesium, at night. That’s why ZMA pills aren’t great.
Correct[/quote]
so does Biotest just sell ZMA to cater to those who like it? Why not educate the customer like they normally do?
Glad to hear that your heart is ok. I’ve had an undiagnosed arrythmia for ten years. My wife can catch it, but I can’t get a doctor to catch it in ten years! I’ve never passed out or anything like that, and it seems to only occur when I’m stressed or dehydrated, but when it happens, it scares the mess out of me. I was wondering if you could suggest some supplements that could help. I know that you’re not a doctor, but I could keel over before I find a decent doctor. I trust your judgement, and any advice you could give would be appreciated.
[quote]Christian Thibaudeau wrote:
Rocky2 wrote:
No calves?
I have not trained calves more than 3 times in my whole life, and they are decent… better than most guys I competed in bodybuilding with.[/quote]
…decent natural calves = lucky bastard!
So much great, useful info in this thread Thibs. Really great stuff!.. Since employing your ramping, ‘perfect-rep’ and auto-regulation principles into my workouts a month ago I’ve been thrilled with the results, and this info is just the icing on the cake for me.
Thanks so much!
Pete
[quote]jehovasfitness wrote:
Christian Thibaudeau wrote:
Aneesh Varma wrote:
jehovasfitness wrote:
PB Andy wrote:
Thib, what is your reasoning for using zinc and magnesium? Thanks.
it’s what is found in ZMA products, great stuff. Curious as to why he doesn’t just take that
Zinc is best taken in the morning and magnesium, at night. That’s why ZMA pills aren’t great.
Correct
so does Biotest just sell ZMA to cater to those who like it? Why not educate the customer like they normally do?
[/quote]
Biotest might not have known when they created the product. Zinc is only optimal in the morning… which doesn’t mean that taking zinc at night would be very bad.
Plus, some people aren’t that bothered. I direced my dad to some ZMA because I knew he would forget taking the zinc and magnesium every morning and night.
\
But what I’m asking is what is the point of taking zinc and magnesium at all? Or should I just read the ZMA product thread again, lol.