What I am Doing Now

Training
141

[quote]Aphamos wrote:
Coach,

Can this training split be used for twice a day training instead of 3 training sessions a day? I have access to my school’s gym in the morning and access to another gym at night. So, essentially, will the results still be effective if I use the correct ramping/autoregulation protocols but remove one of the lifts that you do? If not, what changes or additions will I have to make?

Also, how effective is this style of training for a fatloss diet? Should any changes be made for it to be applicable in a low-carb/low calorie state (given that the correct para-workout nutrition is being used)?

Thank you for your time![/quote]

Sure, just do one movement in the AM session and two movements in the PM session, you’ll be fine.

If correct peri-workout nutrition is used, you can progress fine with this approach if the rest of the day is low carbs. I find myself getting leaner and more muscular when I perform a phase of 2-3 training sessions a day.

142

CT,
Lately I’ve been ramping my weights per your recommendations and have been progressing by adding sets with higher weights when I can. For instance, if one week it takes me 6 sets to work up to 5 reps with 300 on bench, the next week I’ll do those exact same six sets and hopefully add a 7th set with 305-310 (still at 5 reps). However, I’ve started reaching a point where I just can’t continue to add sets because I start getting burned out.

SO, would you prefer to either A) keep the same starting weight and just use larger ramping increments, or B) keep the same increments, but start the ramp at a heavier weight?

It seems like maybe A would be best, since I’m assuming I’m improving on my neural efficiency so it wouldn’t take as many sets to ramp (like what you said).

Thanks, BT

143

[quote]BlakedaMan wrote:
CT,
Lately I’ve been ramping my weights per your recommendations and have been progressing by adding sets with higher weights when I can. For instance, if one week it takes me 6 sets to work up to 5 reps with 300 on bench, the next week I’ll do those exact same six sets and hopefully add a 7th set with 305-310 (still at 5 reps). However, I’ve started reaching a point where I just can’t continue to add sets because I start getting burned out.

SO, would you prefer to either A) keep the same starting weight and just use larger ramping increments, or B) keep the same increments, but start the ramp at a heavier weight?

It seems like maybe A would be best, since I’m assuming I’m improving on my neural efficiency so it wouldn’t take as many sets to ramp (like what you said).

Thanks, BT[/quote]

You are correct. Work up using larger jumps, but don’t increase them too much at first.

144

Hi CT,

Was not sure if I should put this in this thread or the training questions thread but since this thread has to do with multiple training sessions per day its here. Hope thats ok.

I’m 24, 6’2 and now at 85kgs with body fat at 12%-15%. I’m looking at playing rugby again next year so have focussed primarily on getting strong so far this year with good results. I now have everyday free for training for the next 4 weeks before my holiday so would like to take advantage of this and train like a savage for the next 4 weeks. Just hoping you can critique my split.

Primary goal is still strength but would also like some fat loss (under 10%) and muscle gain (I know thats asking much but pretty sure I can do it). The muscle gain will just really be owed to the little I’ve lost recently owed to exams.

Mon - Horizontal Push and Pull
Tues - Glutes and Hami’s
Wens - Off
Thurs - Vertical Push and Pull
Fri - Off
Sat - Quads

With strength training in the AM and Isolation/Beach work in the PM. AM training will consist of 3/2/1 waves of primary lifts. One primary for each movement. I’ve seperated my leg training because my legs are very quad dominant and desperatley need to bring my glutes and hamis up to speed.

PM training will consist of isolation work. Would turning this training into lactate inducing training be a good idea? I was thinking of super sets, tri-sets and drop sets?

Steady state cardio on the off days or after PM training on Upper body days? I will be doing sprint work and speed ladders on the leg days after the AM training.

Sorry for the briefness, of to the physio quick.

Thanks in advance

145

[quote]Dwigs wrote:
Hi CT,

Was not sure if I should put this in this thread or the training questions thread but since this thread has to do with multiple training sessions per day its here. Hope thats ok.

I’m 24, 6’2 and now at 85kgs with body fat at 12%-15%. I’m looking at playing rugby again next year so have focussed primarily on getting strong so far this year with good results. I now have everyday free for training for the next 4 weeks before my holiday so would like to take advantage of this and train like a savage for the next 4 weeks. Just hoping you can critique my split.

Primary goal is still strength but would also like some fat loss (under 10%) and muscle gain (I know thats asking much but pretty sure I can do it). The muscle gain will just really be owed to the little I’ve lost recently owed to exams.

Mon - Horizontal Push and Pull
Tues - Glutes and Hami’s
Wens - Off
Thurs - Vertical Push and Pull
Fri - Off
Sat - Quads

With strength training in the AM and Isolation/Beach work in the PM. AM training will consist of 3/2/1 waves of primary lifts. One primary for each movement. I’ve seperated my leg training because my legs are very quad dominant and desperatley need to bring my glutes and hamis up to speed.

PM training will consist of isolation work. Would turning this training into lactate inducing training be a good idea? I was thinking of super sets, tri-sets and drop sets?

Steady state cardio on the off days or after PM training on Upper body days? I will be doing sprint work and speed ladders on the leg days after the AM training.

Sorry for the briefness, of to the physio quick.

Thanks in advance[/quote]

I actually like the split. But in your case I don’t like the use of drop-sets and such. I feel that it may be asking too much out of your body considering your situation and might not actually do much for your current goals.

I would consider power contrasts in the PM.

For power contrasts perform one power exercise “supersetted” with a regular lifting exercise.

For example:

A1. Power clean from hang 3 reps
A2. Romanian deadlift 5 reps

or …

A1. Jump squat with 30% 6 reps
A2. Front squat 5 reps

or …

A1. Push jerk 3 reps
A2. Military press 5 reps

or …

A1. Plyo push ups 6 reps
A2. Bench press 5 reps

etc.

146

[quote]Christian Thibaudeau wrote:
Dwigs wrote:
Hi CT,

Was not sure if I should put this in this thread or the training questions thread but since this thread has to do with multiple training sessions per day its here. Hope thats ok.

I’m 24, 6’2 and now at 85kgs with body fat at 12%-15%. I’m looking at playing rugby again next year so have focussed primarily on getting strong so far this year with good results. I now have everyday free for training for the next 4 weeks before my holiday so would like to take advantage of this and train like a savage for the next 4 weeks. Just hoping you can critique my split.

Primary goal is still strength but would also like some fat loss (under 10%) and muscle gain (I know thats asking much but pretty sure I can do it). The muscle gain will just really be owed to the little I’ve lost recently owed to exams.

Mon - Horizontal Push and Pull
Tues - Glutes and Hami’s
Wens - Off
Thurs - Vertical Push and Pull
Fri - Off
Sat - Quads

With strength training in the AM and Isolation/Beach work in the PM. AM training will consist of 3/2/1 waves of primary lifts. One primary for each movement. I’ve seperated my leg training because my legs are very quad dominant and desperatley need to bring my glutes and hamis up to speed.

PM training will consist of isolation work. Would turning this training into lactate inducing training be a good idea? I was thinking of super sets, tri-sets and drop sets?

Steady state cardio on the off days or after PM training on Upper body days? I will be doing sprint work and speed ladders on the leg days after the AM training.

Sorry for the briefness, of to the physio quick.

Thanks in advance

I actually like the split. But in your case I don’t like the use of drop-sets and such. I feel that it may be asking too much out of your body considering your situation and might not actually do much for your current goals.

I would consider power contrasts in the PM.

For power contrasts perform one power exercise “supersetted” with a regular lifting exercise.

For example:

A1. Power clean from hang 3 reps
A2. Romanian deadlift 5 reps

or …

A1. Jump squat with 30% 6 reps
A2. Front squat 5 reps

or …

A1. Push jerk 3 reps
A2. Military press 5 reps

or …

A1. Plyo push ups 6 reps
A2. Bench press 5 reps

etc.[/quote]

Thibs thanks for the quick and helpfull response! Sorry a couple more questions;How many sets of each contrast? So is the lactate enducing a no-no then? What about standard sets of 12-15 reps? The reason I ask is because firstly I experience good hypertrophy with such a rep range and secondly I’ve noticed that from focussing on strength training (1 to 6 reps) I struggle with higher reps at the moment. Or should I just encorporate back off sets?

As far as recovery goes I will be using a long list of supps along with a large amount of protein daily so hopefully that will be covered. Plus I have 2 weeks of lying on the beach to recover in Dec :slight_smile:

How many waves do you recommend for the AM lifting per workout? Or just autoregulate? As far as box squats go, is it true that they require more glute and hami activation than regular squats?

Can I incorporate prehab and generall fixing my busted up body in the midday or rather just eat and ‘rest’? Oh and glad you like the split, took me long enough searching on Tnation to sort it out!

147

CT,
Could your training (push/pull/legs) template be used for a once-a-day session where you would perform all three lifts during 1 session as opposed to 3? If so, how would one modify the reps/sets if at all?

Thanks,

Evan

148

Hello Coach,

How have your results been with your current training plan?

GJ

149

[quote]Gymjunkie wrote:
Hello Coach,

How have your results been with your current training plan?

GJ[/quote]

Dismal… I think I’m gonna pick up miniature golf

sarcasm…

150

Coach did you try the wave i posted…the 1, 1-2, 1-2-3, 1-2-3-4, 1-2-3-4-5 ?

  • new program today let you know about it!!
151

Hey CT about how many hours of sleep are you getting each night on average?

152

[quote]pumped340 wrote:
Hey CT about how many hours of sleep are you getting each night on average? [/quote]

9

153

CT,

I am sick of training myself/clients out of commercial gyms and was thinking of working out of my garage. What essential equipment consists in your garage? Platform, Olympic Bar and plates, Squat Rack, Bench Press, Dip and Chin Bar. Sounds like a great way to train.

154

[quote]gmorr wrote:
CT,

I am sick of training myself/clients out of commercial gyms and was thinking of working out of my garage. What essential equipment consists in your garage? Platform, Olympic Bar and plates, Squat Rack, Bench Press, Dip and Chin Bar. Sounds like a great way to train.[/quote]

I believe in starting with the big basics, and gradually adding stuff overtime.

The first order of business is to get a power rack (with a chin-up bar at the top), a quality bar, plenty of weight and an individual bench. With these you can train all the muscle groups efficiently. I wouldn’t invest in a full bench press… you can use the individual bench inside the power rack. It’s not just about having the equipment, think about room economy.

Then add stuff as required and as budget allows. I added dumbbells and various types of bars (EZ bar, fat bar) and a sled myself on my first upgrade.

Then I added a tractor tire (my friend had a spare one, didn’t cost me anything), made boards for board press (1,2,3,4,5 boards) and bought jumpstretch bands from www.elitefts.com

I also bought a preacher bench for cheap. Right now I can pretty much do all the training that I want. As I want to do exercises requiring other pieces of equipment, I’ll add them.

155

Awesome CT, I was thinking along the same line. Luckily my dad is a farmer so tractor tyres etc are no problem. Thanks for the info.

156

  1. Should our total Zinc supplementation be cut in half and taken twice a day, so as to have a better absorption?

  2. Which are the best (specific) times to consume a Zinc supplement?
    2.5 hours after breakfast, and 2.5 hours after an afternoon meal?

157

[quote]Christian Thibaudeau wrote:
tolismann wrote:
Thibs, no Vitamin C supplementation?

Sometimes, after grueling workouts. But if you are not deficient, too much of it can actually have PRO-oxydant effects.[/quote]

Thib,

Not that you’d necessarily need to go overboard with Vitamin C supplementation outside of a deficient state anyway, but I read the following statement elsewhere

“In the body, free transition elements are unlikely to be present while iron and copper is bound to diverse proteins.” It also went on to say that recent studies have shown that intravenous injection of 7.5g of ascorbate daily for six days did not increase pro-oxidant markers and that ascorbate as a pro-oxidant is unlikely to convert metals to create ROS in vivo.

Mind you, I am not up on every aspect of research, so this might have come completely out of left field.

Given your earlier comments on vitamin D, I also wanted to ask your take on the use of tanning beds for keeping Vitamin D up in Winter time. My neighbor here in Pennsylvania recently picked up this wall mounted unit that gives off something like 90 percent UVA and 10 percent UVB. He offered to let me use it during the Winter if I wanted to do so. While I’d need to confirm my levels via a 25-OH D3 test , do you think that brief exposures to this lamp a handful of times per week would be a viable and safe option for keeping D levels optimized? (this would be on top of the 500 IU’s of cholecalciferol in my daily multi-vitamin and whatever modest amounts I pick up from egg yolks and such.)

158

[quote]Reg Dunlop wrote:
Christian Thibaudeau wrote:
tolismann wrote:
Thibs, no Vitamin C supplementation?

Sometimes, after grueling workouts. But if you are not deficient, too much of it can actually have PRO-oxydant effects.

Thib,

Not that you’d necessarily need to go overboard with Vitamin C supplementation outside of a deficient state anyway, but I read the following statement elsewhere

“In the body, free transition elements are unlikely to be present while iron and copper is bound to diverse proteins.” It also went on to say that recent studies have shown that intravenous injection of 7.5g of ascorbate daily for six days did not increase pro-oxidant markers and that ascorbate as a pro-oxidant is unlikely to convert metals to create ROS in vivo.

Mind you, I am not up on every aspect of research, so this might have come completely out of left field.

Given your earlier comments on vitamin D, I also wanted to ask your take on the use of tanning beds for keeping Vitamin D up in Winter time. My neighbor here in Pennsylvania recently picked up this wall mounted unit that gives off something like 90 percent UVA and 10 percent UVB. He offered to let me use it during the Winter if I wanted to do so. While I’d need to confirm my levels via a 25-OH D3 test , do you think that brief exposures to this lamp a handful of times per week would be a viable and safe option for keeping D levels optimized? (this would be on top of the 500 IU’s of cholecalciferol in my daily multi-vitamin and whatever modest amounts I pick up from egg yolks and such.)[/quote]

Honestly I have not read much research about tanning beds. I do know of some work done in the former Soviet Union that showed that ‘artificial tanning’ helped restore training capacity and recovery during the winter months (where trainability is normally at a lower level). So it might indeed work.

159

[quote]Christian Thibaudeau wrote:
Reg Dunlop wrote:
Christian Thibaudeau wrote:
tolismann wrote:
Thibs, no Vitamin C supplementation?

Given your earlier comments on vitamin D, I also wanted to ask your take on the use of tanning beds for keeping Vitamin D up in Winter time. My neighbor here in Pennsylvania recently picked up this wall mounted unit that gives off something like 90 percent UVA and 10 percent UVB. He offered to let me use it during the Winter if I wanted to do so. While I’d need to confirm my levels via a 25-OH D3 test , do you think that brief exposures to this lamp a handful of times per week would be a viable and safe option for keeping D levels optimized? (this would be on top of the 500 IU’s of cholecalciferol in my daily multi-vitamin and whatever modest amounts I pick up from egg yolks and such.)

Honestly I have not read much research about tanning beds. I do know of some work done in the former Soviet Union that showed that ‘artificial tanning’ helped restore training capacity and recovery during the winter months (where trainability is normally at a lower level). So it might indeed work.[/quote]

Check out this site for good info on Vit D and tanning beds. Bottom line is, it sounds like a great option if you can afford it or have access to a quality bed.

http://www.mercola.com/
http://tanningbeds.mercola.com/default.aspx

160

Isn’t 20,000IUs of Vit D a really good range to be in? You get about that amount of Vitamin D from being in the sun for 15 minutes. So how could this be getting near the toxic range?