T Nation

CT Prime Time

I’ll be in an out so leave your questions and they shall be answered.

CT,
I am on week 5 of your deadlifting for stubby guys program, and I have a meet on the 10th of september, can I extend the program a week? Or should I not be lifting off the floor that close to a meet? Thanks you for your great articals and continued support.
Will42

[quote]Will42 wrote:
CT,
I am on week 5 of your deadlifting for stubby guys program, and I have a meet on the 10th of september, can I extend the program a week? Or should I not be lifting off the floor that close to a meet? Thanks you for your great articals and continued support.
Will42[/quote]

Lift from the floor to make sure that your groove is perfect.

CT, I would love it if you could detail some of the specific methods you use during an accumulation/intensification cycle for an athlete (sets/reps, Olympic lifts, etc.) I looked through your articles but you only scraped the surface about accumulation/intensification for athletes. My understanding is that during the accumulation phase you are trying to cause some functional hypertrophy and put the athlete in a mild overtraining state so that the CNS rebounds above where it was for the intensification phase, which basically takes advantage of the increased CNS efficiency and muscle mass for more intense work. How specifically do you go about doing these things is what I am asking (set/reps, type of exercise, etc.). If you could post a sample cycle that would help my understanding by leaps and bounds and would be greatly appreciated. Thanks in advanced.

ct
im 17 days befro abb show{the 27 of august mr israel}
1}im 6% body fat, eating right now 120 grams claen carbs aday and 250 grams of protein aday

2}training 10 weekly sesions{am-havy lifting for the last 2month- 15 sets per big mucsle grups and 6-8 sets per small mucle groups.
pm-posins and/or light carido and abs}

3}divivded like this: chest/biceps
back and shouldr isolation movments
and legs combining olimpic lifting movments-legs are my srongeast body part so i just need alot of sepertion there

4}do i need to reduce volume or load for this last 17 days,how about incricing reps?{i have beem working in the4-10 zone}

5}im feeling very tried in the lifting sesiions but can still keep my strenght and loads,but im getting cramps doing my posing lessions

6}any other help will be graetly appricicated

most importent to me is to now if to lower the volume and sets or keep it up the compitition day?
thank you amit from israel’if so by how much to reduce?
ps-soory on my englsih

It’s simple really …

accumulation = to accumulate; training based on performing a large quantity of physical work.

intensification = to increase intensity; training based on performing a smaller quantity of work, but of a higher intensity.

Accumulation and intensification periods will be different depending on the sport and objective. But normally …

ACCUMULATION

  • Higher number of exercises (6-8 per session)
  • Higher number of total sets per muscle group (due to the higher number of exercises)
  • 50/50 mix of basic work (big compound exercises) and isolation work for specific muscle groups
  • Working mostly in the functional hypertrophy (6-8 reps) and hypertrophy (8-12 reps) zones. Although strength/power athletes will also train in the limit strength zone (3-5 reps)
  • Hypertrophy-friendly techniques (post-fatigue, drop sets, agonist/antagonist supersets, tempo contrast, iso-tynamic contrast, 1 1/2 reps, superslow eccentrics, etc.)
  • Short rest intervals (30-90 seconds)
  • Higher total frequency of training (4-5 sessions per week)
  • More GPP work
  • Will normally use an upper/lower body split

INTENSIFICATION

  • Lower number of exercises (3-4 per session)
  • Lower number of sets (via the reduction in the number of exercises)
  • Only using compound movements EXCEPT to correct possible residual weak points.
  • Train mostly in the relative strength (1-3 reps) and limit strength (3-5 reps) zones.
  • Inclusion of high power exercises (olympic lifts, plyometrics, balistic lifts, etc.)
  • Using strength-building methods (cluster, extended sets, max intensity isometrics, eccentric overload, etc.)
  • Reducing in the total frequency of training (3 sessions per week)
  • Reduction in GPP work
  • Increase in sports practices
  • Using whole body sessions

[quote]KombatAthlete wrote:
CT, I would love it if you could detail some of the specific methods you use during an accumulation/intensification cycle for an athlete (sets/reps, Olympic lifts, etc.) I looked through your articles but you only scraped the surface about accumulation/intensification for athletes. My understanding is that during the accumulation phase you are trying to cause some functional hypertrophy and put the athlete in a mild overtraining state so that the CNS rebounds above where it was for the intensification phase, which basically takes advantage of the increased CNS efficiency and muscle mass for more intense work. How specifically do you go about doing these things is what I am asking (set/reps, type of exercise, etc.). If you could post a sample cycle that would help my understanding by leaps and bounds and would be greatly appreciated. Thanks in advanced.[/quote]

CT, would it be benefical to do a power/explosion block together? . Focusing mainly on strength/hypertrophy after doing an accumulation/intensification block would it be ok to do max effort the upper body and explosive o-lifts for the lower body(instead of a DE day) and for the back?

[quote]bigpump23 wrote:
CT, would it be benefical to do a power/explosion block together? . Focusing mainly on strength/hypertrophy after doing an accumulation/intensification block would it be ok to do max effort the upper body and explosive o-lifts for the lower body(instead of a DE day) and for the back?[/quote]

Yes, in fact that is what I was doing when I hit my lifetime best snatch.

CT,
Have you seen busy individuals have success on programs w/ as little as 12 work sets?

BTW,
I sent you an email about a consultation. I don’t know if it got through but I am very eager to work with you.

I’ll apologize in advance for my ignorance/lack of reading your articles, but do you incorporate accumulation and intensification phases in your routines/articles (most of them anyway)?

I’m doing some of Chad’s routines right now, but I definitely want to try some of yours too. Your ‘before’ photo is similar to mine, I seem to respond better to higher weight/lower reps, I’m a FFB and I’m 5’5" with Deads being my worst lift by comparison to the others, so I feel that I can relate best to you (just happened to read Chad’s articles first and loved them).

Also, do you have any particular order in which to try your routines, depending on one’s goal?

Well, besides the above questions, I should probably read more of your stuff before asking too much else.

Thanks,

Gotta be more precise … 12 work sets… per muscle group? Per workout?

[quote]Robert Monti wrote:
CT,
Have you seen busy individuals have success on programs w/ as little as 12 work sets?

BTW,
I sent you an email about a consultation. I don’t know if it got through but I am very eager to work with you.

[/quote]

Most of my routines are not really “programs” per set, but are rather used to illustrate a concept.

The best article of mine you can read is called “Locked and loaded” it will show you how to design Thibaudeau-ish programs :slight_smile:

[quote]SWR-1222D wrote:
I’ll apologize in advance for my ignorance/lack of reading your articles, but do you incorporate accumulation and intensification phases in your routines/articles (most of them anyway)?

I’m doing some of Chad’s routines right now, but I definitely want to try some of yours too. Your ‘before’ photo is similar to mine, I seem to respond better to higher weight/lower reps, I’m a FFB and I’m 5’5" with Deads being my worst lift by comparison to the others, so I feel that I can relate best to you (just happened to read Chad’s articles first and loved them).

Also, do you have any particular order in which to try your routines, depending on one’s goal?

Well, besides the above questions, I should probably read more of your stuff before asking too much else.

Thanks,[/quote]

Sorry I dont have any better questions tonite (not in thinking mode) but what IS your lifetime best snatch…deadlift…bench press and squat? If you dont mind me asking of course.

Oh, and throw your favourite color in there as well.

Amir

T-mag Mod :wink:

[quote]Christian Thibaudeau wrote:
bigpump23 wrote:
CT, would it be benefical to do a power/explosion block together? . Focusing mainly on strength/hypertrophy after doing an accumulation/intensification block would it be ok to do max effort the upper body and explosive o-lifts for the lower body(instead of a DE day) and for the back?

Yes, in fact that is what I was doing when I hit my lifetime best snatch.[/quote]

Mr Thibaudeau! Man Im glad you are on Prime Time today. There has been a topic that has be giving me an itch, and I love your input on it.

  1. How many times of periodization are there out there? Including ones that are utilized in Europe

  2. Is undulated and conjugate under Non-Linear Periodization?

3)Which type of periodization do you find most effective for size and strenght? Without much regard for endurance?

  1. What type of Periodization do you incorporate for your programs?

5)How would one setup a periodization?
Would one rotate strength and volume training every microcycle or mesocycle?

  1. Is your accum/Intens part of a periodization? Would you just keep repeating 4 weeks volume progession, followed by 4 weeks of intensity for a whole year? and do you find this way effective

7)Is your accum/intens the same as Dual Factor Theory?

  1. And finally, I plan to buy a book on periodization, but can’t find a informative one that deals with an effective periodization (Not Linear!) I was planning to buy Tudor Bompa’s, but found out it was on Linear, So I was wondering if you could suggest a couple of books for me to purchase on learning more about the different types of periodization, and how to set one up.

I know this is a heap of questions, sorry! Would you find explaning everything thouroughly? I really appreciate you taking your time out to help me (and all of us)

Yes, per workout. I was thinking about heavy weights, long rest, but only twelve sets spread out over three movements. E.g. 4x3 Squats, 4x3 chins, and 4x5 weighted sit ups.

[quote]Robert Monti wrote:
Yes, per workout. I was thinking about heavy weights, long rest, but only twelve sets spread out over three movements. E.g. 4x3 Squats, 4x3 chins, and 4x5 weighted sit ups.[/quote]

Well, if you do a total of 12 sets you’ll need more than 3 reps to elicit maximum growth (unless you only want relative strength).

5 reps would be more appropriate. I would also make sure to use different exercises during all workouts of the week.

Damn CT, get on this answer, will ya!

Didn’t you cover a ton of this stuff in your books?

Stay strong
MR

[quote]Xfactor88 wrote:
Mr Thibaudeau! Man Im glad you are on Prime Time today. There has been a topic that has be giving me an itch, and I love your input on it.

  1. How many times of periodization are there out there? Including ones that are utilized in Europe

  2. Is undulated and conjugate under Non-Linear Periodization?

3)Which type of periodization do you find most effective for size and strenght? Without much regard for endurance?

  1. What type of Periodization do you incorporate for your programs?

5)How would one setup a periodization?
Would one rotate strength and volume training every microcycle or mesocycle?

  1. Is your accum/Intens part of a periodization? Would you just keep repeating 4 weeks volume progession, followed by 4 weeks of intensity for a whole year? and do you find this way effective

7)Is your accum/intens the same as Dual Factor Theory?

  1. And finally, I plan to buy a book on periodization, but can’t find a informative one that deals with an effective periodization (Not Linear!) I was planning to buy Tudor Bompa’s, but found out it was on Linear, So I was wondering if you could suggest a couple of books for me to purchase on learning more about the different types of periodization, and how to set one up.

I know this is a heap of questions, sorry! Would you find explaning everything thouroughly? I really appreciate you taking your time out to help me (and all of us)[/quote]

[quote]Xfactor88 wrote:

  1. How many times of periodization are there out there? Including ones that are utilized in Europe
    [/quote]

It depends. There are about 6 different general models, but since each model will be applied differently by all coaches and with all the different sports, we can say that the number of periodization schemes are actually illimited!

[quote]Xfactor88 wrote:
2) Is undulated and conjugate under Non-Linear Periodization?
[/quote]

They could fall under it since undulating and conjugate are NOT linear. But I prefer to see them as independant models themselves.

Basically I’d say that most modern models are not linear.

[quote]Xfactor88 wrote:
3)Which type of periodization do you find most effective for size and strenght? Without much regard for endurance?
[/quote]

For size an strength I prefer a model that is a mix of wavelike periodization and conjugate periodization.

I focus on volume for 4 weeks (normally 50% of the volume is for hypetrophy, 30% is for strength and 20% is for power). This is an accumulation block.

Then I focus on strength for 4 weeks (60% of the volume for strength, 20% of the volume for powerm 10% of the volume for hypertrophy). This is an intensification block.

Finally for 4 weeks we focus on power (60% of the volume is for power, 30% if for strength and 10% is for hypertrophy). This is an explosion block. We then go back to step 1.

[quote]Xfactor88 wrote:
4) What type of Periodization do you incorporate for your programs?
[/quote]

See no.3 Althoug for bodybuilding purposes, I don’t use an explosion block but rather a specialization block.

[quote]Xfactor88 wrote:
5)How would one setup a periodization?
Would one rotate strength and volume training every microcycle or mesocycle?
[/quote]

The training objectives, means and methods stay the same during an whole block. But the volume and intensity changes each week. Normally the volume is gradually increased over 3 weeks, then drastically reduced during week 4.

[quote]Xfactor88 wrote:
6) Is your accum/Intens part of a periodization? Would you just keep repeating 4 weeks volume progession, followed by 4 weeks of intensity for a whole year? and do you find this way effective
[/quote]

Yes, however the means and methods as well as the exercises used would change at each cycle. Depending on the needs of an athlete and his sport, there might be periods where there are 2 accumulation or 2 intensification blocks done back to back.

[quote]Xfactor88 wrote:
7)Is your accum/intens the same as Dual Factor Theory?
[/quote]

In a sense. It’s based on the fatigue vs. fitness theory, hence the deloading every 4th week.

[quote]Xfactor88 wrote:
8) And finally, I plan to buy a book on periodization, but can’t find a informative one that deals with an effective periodization (Not Linear!) I was planning to buy Tudor Bompa’s, but found out it was on Linear, So I was wondering if you could suggest a couple of books for me to purchase on learning more about the different types of periodization, and how to set one up.
[/quote]

The only book that fits your bill is Supertraining by Dr. Mel Siff.

Lol! Mike! I just had a “couple” of questions! Haha, man I hope hes up for this shitload of questions.

Anyway, I was thinking of buying this book on Periodization by Tudor Bompa.
“Periodization for sports” I was wondering if this book entailed linear periodization or non linear. Also Should I purchase the Periodization:Theory and methology by him?

[quote]Mike Robertson wrote:
Damn CT, get on this answer, will ya!

Didn’t you cover a ton of this stuff in your books?

Stay strong
MR

[/quote]

Ahhhh. so that how it goes… you’re sending your spies to learn about my new secret methods!!!