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CT Here For An Hour

OK guys, I wasn’t supposed to be working tonight, but I have an hour of free time … so fire away.

Hi CT I have a question I hope you can help me with. My training partner and I have recently switched from a Westside based powerlifting program to a 3x3 type routine. We based it partly on your Canadian Auto-regulatory routine but we are only training three days a week so we have thrown in some assistance on those days as opposed to a 4th day.

I would like to know if you think we may be doing too much, I noticed in your program you work up in 3 sets where were planning on 6-8. Here is our basic set-up:

day 1

squat work up to max 3 in 6-8 sets
bench 4x6 w/ 3 sec pause
speed dead 6x1@60%

assist
rev hyper 2x8
rows 2x8
abs 2x8

d2

squat speed+bands 6x2
bench max 3 in 6-8 sets
dead 4x6 cluster reps off 2 plates

rev hyper 2x8
cable side bends 2x5 meduim cluster
weighted chins 3x5

d3

squat 4x6
speed bench 5x3+mini bands/3x3 close grip off 3b for a heavy 3
dead max 3 (cluster) in 6-8 sets

rev hyper 2x8
leg raises 2x max reps
rows 2x5 meduim clusters

Weeks 2 & 3:

work to max single instead of triple in 6-8 sets.

after rep or speed squats add chain for a heavy triple.

after speed deads raise bar to mid-shin and pull 4 singles for speed at 75-85%

The 4th week we will back off the main lifts and perform a bb style routine in the 8-20+ rep range w/3-5 sets using different exercises for weak points/recovery.

Lastly our diet on this is around 300 carbs on training days 100-150 in morining, 100-150 post-workout and about 150 on non-training days in the morning. I’m using a scoop of Power Drive post-workout along with Alpha Male and M.

[quote]Christian Thibaudeau wrote:
OK guys, I wasn’t supposed to be working tonight, but I have an hour of free time … so fire away.[/quote]

Personally, how many grams of protein do you consume daily? I’ve read all the articles and posts, I just want to know what you prefer.

G’day Christian,

I sent you a PM last week about setting up a training program for the rugby union season so I can help out my brother who plays once per week and trains once per week. What would you recommend for in season and off season training? What are the best exercises for rugby?

I posted this on your other Prime Time thread as well so if you have answered this already please let me know.

Cheers,

Ben

What do you think of a few long walks during the week (45 min - 1 hour) to lean out and get some “cardio” effect? I seem to remember you saying that you took a few walks with you girlfriend without any ill effects (ie. muscle loss).

Walking is easier on my joints than light jogging is and not much trouble for the CNS; but I’m looking to keep all the muscle I can, but also should have some kind of cardio in my program for balance.

JamminJS

If you were trying to improve 400m time and incorporated weight training would what rep/set scheme would you use? do you like leg extensions for athletes or just bodybuilders?
thx
andrewjones

CT

It was suggested in the recent “Old Farts” Think Tank that older lifters should train with lighter loads to save the joints. I have tendonitis in my knees and elbows and realize that it would be wise to train with lighter weights (e.g. <80% 1RM). However, I am concerned that I will not be affecting my fast twitch fibers and therefore impeding hypertrophy and strength gains.

Thanks for all of your inspiring contributions,

Brian

I?ll be working out at home over the summer with a barbell and 300 lbs of weights, Olympic dumbbells, and some rings for pull-ups. I?ll have a lot of free time so I was thinking of doing a twice-a-day program. I?m not entirely sure how to set this up though. It?s my understanding that I would pick 2 exercises for the morning and do 10x3, and then do 3-4 exercises in the evening with say 4x10.

I was considering something like:

Day 1 AM: Squat 10x3, deadlift 10x3
Day 1 PM: Squat 4x10, deadlift 4x10, clean 4x10

Day 2 AM: Bench 10x3, Dips 10x3
Day 2 PM: Bench 4x10, Dips 4x10, overhead press 4x10

Day 3 AM: bent over row 10x3, pull-up 10x3
Day 3 PM: bent over row 4x10, pull-up 4x10, upright row 4x10

And that would complete the week, most likely do it M-W-F. It seems a little low on leg work since I?m doing an upper body/lower body split twice a week currently, but that could be a good thing since my deadlift is over twice my bench (they are both low mind you since I?ve only been lifting 2 ? months).

Does this look like a good routine?

Am I correct in my thinking that the morning workout since the emphasis is on strength gains and the idea is to not wear yourself out to much before the pm workout, will not emphasize the eccentric part of the motion much? While the pm workout will since we want to get the muscle to grow from that part?

Thib,
You’ve stated recently that you’re going back to strength training. No more mass/bodybuilding then?

Also, could you elaborate or add to the following list that you printed on Hatfields site some time ago: Any new info on this stuff beyond Muscle meets Magnet?

Exercise
Efficacy
Donkey Calf 80%
Standing one-leg calf raise 79% Standing two-leg calf raise 68%
Decline dumbbell bench press 93%
Incline dumbbell bench press 91%
Decline bench press 90%
Flat dumbbell bench press 87%
Flat or incline bench press 85%
Seated shoulders db press 79%
Standing front db raise 73%
Seated front barbell press 61%
Standing dumbbell laterals 57%
Seated dumbbell laterals 53%
Straight bar preacher curls 90%
Incline seated db curls 88%
Straight bar standing curl 86%
Standing dumbbell curls 84%
Concentration dumbbell curls 80%
Barbell triceps extension 92%
Triceps V-bar press down 90%
Triceps dips 87%
One-arm triceps extension 85%
Overhead rope triceps ext. 84%
Bent-over barbell row 93%
One-arm dumbbell row 91%
T-Bar row 89%
Lat Pulldown 86%

thanks,
Disc Hoss

CT:

Top Three Veggies?

Top Three Fruits?

Top Three Grains?

Okay, I’m sure you’ve answered these before, but…

  1. Do you think an isometric routine (similar to Bill march’s system) would be good during a diet? It seems to fit two important rules about training while dieting (sufficient tension to preserve muscle mass and a low volume of work).

  2. Any revisions on your shoulders overhaul routine? I couldn’t handle the volume.

CT,

ive been looking for great exercises (preferably in the gym) to work my hip abductors. the best i can come up with is picking up a weight and walking with it, unilateral squats, and side bend deadlifts. i wonder if it’s possible to hit the hip abductors with compound, bilateral movements (much like how this is possible with the hip adductors).

any help?

[quote]GriffinC wrote:
Christian Thibaudeau wrote:
OK guys, I wasn’t supposed to be working tonight, but I have an hour of free time … so fire away.

Personally, how many grams of protein do you consume daily? I’ve read all the articles and posts, I just want to know what you prefer.[/quote]

I used to ingest upward to 400-450g per day. Now I’m at around 250-300g (around 1.2-1.5g per pound of bodyweight) and I’m doing much better.

I believe that too much protein improves the body’s capacity to breakdown protein and use it for energy.

I also include 1 low protein day per week in which I consume around 100-125g of protein.

[quote]JamminJS wrote:
What do you think of a few long walks during the week (45 min - 1 hour) to lean out and get some “cardio” effect? I seem to remember you saying that you took a few walks with you girlfriend without any ill effects (ie. muscle loss).

Walking is easier on my joints than light jogging is and not much trouble for the CNS; but I’m looking to keep all the muscle I can, but also should have some kind of cardio in my program for balance.

JamminJS
[/quote]

I do like to take walks with the GF … actually that’s where I’m headed in 30 minutes!

I do get a slight fat burning effect from it (a 60 minutes might lead to an expense of 350-400 calories) without risking any muscle loss at all.

[quote]Disc Hoss wrote:
Thib,
You’ve stated recently that you’re going back to strength training. No more mass/bodybuilding then?

Also, could you elaborate or add to the following list that you printed on Hatfields site some time ago: Any new info on this stuff beyond Muscle meets Magnet?

Exercise
Efficacy
Donkey Calf 80%
Standing one-leg calf raise 79% Standing two-leg calf raise 68%
Decline dumbbell bench press 93%
Incline dumbbell bench press 91%
Decline bench press 90%
Flat dumbbell bench press 87%
Flat or incline bench press 85%
Seated shoulders db press 79%
Standing front db raise 73%
Seated front barbell press 61%
Standing dumbbell laterals 57%
Seated dumbbell laterals 53%
Straight bar preacher curls 90%
Incline seated db curls 88%
Straight bar standing curl 86%
Standing dumbbell curls 84%
Concentration dumbbell curls 80%
Barbell triceps extension 92%
Triceps V-bar press down 90%
Triceps dips 87%
One-arm triceps extension 85%
Overhead rope triceps ext. 84%
Bent-over barbell row 93%
One-arm dumbbell row 91%
T-Bar row 89%
Lat Pulldown 86%

thanks,
Disc Hoss[/quote]

Yeah, I’ve actually started powerlifting training last monday! I’m planning on competing in november.

The list above is taken from the work of Bompa who analyzed several exercises by iEMG… the percentages are the activation (percentage of muscle fibers activated) of the target muscle group. It’s rather limited though.

[quote]TriGWU wrote:
CT:

Top Three Veggies?

Top Three Fruits?

Top Three Grains?

[/quote]

I’m not a nutrition expert; so the answers would be about personal preferences rather than what’s the best in term of nutritional benefits…

But just for the heck of it:

Veggies: Brocolli, tomato, cucumber
Fruits: Pineapple, orange, pears
Grains: none in particular

[quote]downintucson wrote:
Okay, I’m sure you’ve answered these before, but…

  1. Do you think an isometric routine (similar to Bill march’s system) would be good during a diet? It seems to fit two important rules about training while dieting (sufficient tension to preserve muscle mass and a low volume of work).
    [/quote]

Yes because it involves a high intensity of muscle contraction AND doesn’t use as much energy as dynamic training.

However some dynamic work should still be performed.

[quote]downintucson wrote:
2) Any revisions on your shoulders overhaul routine? I couldn’t handle the volume. [/quote]

Did you reduce the workload for other bodyparts?

CT

What are your thoughts for pure hypertrophy on 10 x 3 training as reccomended by CW?
Would this type of training be good for just muscle gains or would u reccomend something with less sets more reps?

The reason i ask is i love training with low reps but i dont really want strength increases just muscle gains.

I have read your different Destinations article and i loved it.But i got the feeling u are not a big fan of low reps for hypertrophy training?

Keep up the great work

Peace

HHH

[quote]Christian Thibaudeau wrote:
TriGWU wrote:
CT:

Top Three Veggies?

Top Three Fruits?

Top Three Grains?

I’m not a nutrition expert; so the answers would be about personal preferences rather than what’s the best in term of nutritional benefits…

But just for the heck of it:

Veggies: Brocolli, tomato, cucumber
Fruits: Pineapple, orange, pears
Grains: none in particular[/quote]

Was lookin’ more for a heck of it. I like to just see what people are “bringing to the table”

Thanks CT.

CT

I posted this in your other thread and am posting it here in hopes of catching your attention:

You have written two specialization programs in Pillars of Strength and Shoulder Overhaul, but you take different approaches to the workouts in the new leg program. Someone asked why you use conjugate periodization in the leg program instead of accumulation and intensification blocks here:

downintucson wrote:
You seem to be going away from separate accumulation and intensification blocks. Looks as though you are combining methods in the same week. Is this an extension of pendulum training? Was wondering because your routines work really well on me. I currently use separate acc. and int. blocks. If you’ve found a better way to arrange training, I’ll likely follow your lead.

and you replied:
I still use intensification and accumulation blocks. They are the basis of my whole periodization scheme. However, this is a specialisation program to be used outside the scope of a regular block structure to bring up a lagging body part, in this case the legs.

However in the shoulder program, which is also a specialization program, you stick with traditional accumulation and intensification. If you were to write that program again now would you reccomend a conjugate periodization as in your legs program or stick with what was originally prescribed? I am going to do a shoulder specialization and was wondering if I should use conjugate periodization or accumulation / intensification. If you wouldn’t mind I would like to know the reasoning behind your selection too.

One more thing, a while back someone asked about proper posing and suggested writing an article about it. Are you planning on writing such an article? I think lots of readers would benefit from it.

Thanks so much Coach Thib