T Nation

Thibs New Training Questions #5


Thread 4 is full. Just doing the inevitable and starting off thread 5...


Didn't expect #4 to last less longer than #3.
I have to say I'm honoured to post the 1st question here.

I'm actually going to sustain a question from a guy that posted in #4 (it's just that I'll simplify a little):
Thibs, what's the rule of thumb when having no oder option that to train at a low frequeny?

I mean, we're breaking one of the way to increase mechanical loading and a main HTH principle, so how do you recommend to juggle the other factors (magnitude/intensity and volume), comparing them to the stuff used in the HP Mass program?


Thibs, i know that you follow a different dieting strategy now but i am a big fan of your carb cycling dietry advice. im wondering have you changed your thoughts about any aspect of it?
also wondering, if there are three days of the week which are low carb, two of which contain no training, how are the carbs structured? as of course there will be no post workout carbs.


could doing the HP mass program in a calorie deficit cause any problems like over training or lack or results?
also are BBs only good for the upper body pressing movements or are dumbbells okay too?


If you understood the principles you would realize you could start doing the opposite to push yourself, ie not do as much auto-regulation and more emphasis on the eccentric. The answer should of been pretty obvious.


He has said before that dbs are suboptimal due to the effort of getting them into position and unless you have magnets the poor ability to manage load. They are also less neurologically demanding which is in a way working against what the program is trying to do... increase neurological efficiency.

A calorie deficit is fine assuming it is not severe, and a program like this is actually exactly how you should be training when going on a deficit. Reason being is the large volume + high intensity helps preserve muscle mass, and the low amount of eccentric work puts a relatively low amount of stress on metabolic recovery.

Supplements and this kind of training are key when on a calorie deficit.


CT, if you're recent findings about building a better back requiring "holding the contraction" why does sled eccentricless sessions work well? Would it be better to do slow contractions with the eccentricless sled work or still a mixture of explosive and slow?


cool thanks. and i noticed that the dumbbells are hella hard to get into place haha. only thing i dont understand is that i can use the same or more combined weight on DB inclines as BB inclines...at least last time i checked. I guess i'll test what i can do tomorrow with the BB. and damn doing power snatches feels really good before my workout.

I almost with i took the kettlebell my dad gave me to college so i could do eccentric-less stuff outside. grr


CT, do you feel women need more cardio than men due to the difference in testosterone and usually lower metabolism?


nah its just that cardio... well. is for women


Looking for advice on multiple workouts per day on the Pulse Feast regimen.
If I were looking to train AM eccentric less would I use a scoop of ANACONDA and Surge like on the Neural Charge workouts, then Pulse in the afternoon, then hit my full workout drink in the PM around the main workout.
Or would a FINiBAR or two work for the AM session followed by an afternoon Pulse and the evening workout drink.



Coach,thx for the reply,you wrote this in the number 4 training questions thread. When that curl is done at the end, how many sets do you have them do? And what rep range? the regular 6-8?


The point of the hold is it increases you capacity to recruit the muscles, ensure good form, and to not strain the shoulder joint.

Slow contractions only build up a large amount of fatigue. The back responds well to fatigue training so eccentric less training is a great way to increase the volume while doing little to decrease your capacity to recover.

If you are staggering sets of back work in between sets of upper body pressing, the back is already receiving a much larger volume. The eccentric less training increases volume even more. It also increases blood-flow to the muscles, increasing nutrient delivery and enhancing recovery.

Last note, slow contractions will require you to use considerably less load, which only decreases volume.


Studies have shown that extended cardio actually lowers testosterone, it is also highly catabolic. If anything, women would need less for this reason.


Finibar contains too many calories and would take you out of being fasted. You wouldn't be following the program anymore, hence why finibars aren't included in the pulse fast package.


What counts as extended?for how long?


Thibs, when using 5 reps for the HP Mass program, would you still use 87.5% and 80%(lower body) of your 5-rep max on that exercise to determine you max training weight?



I do not have the studies memorized but you can google them pretty easy. As far as I know CT isn't anti-cardio, and I've seen him only recommend it when it is a mental thing. He prefers increasing training volume without exceeding your capacity to recover, and monitoring diet.


Why would you use the same percentages for 3 reps as you would 5 reps? It's individually based, having not worked with you how would he know. He is a chart that can help you figure it out for yourself.



... because it would be a weight used from a 5-rep max, not a 3-rep max. And I was just loking for a ballpark, just like Thibs gave of 87.5% and 80% lower body in his program. And those wer enumbers given considering he has not worked with 99% of the people following the HP mass program. I honestly really dount the percentage would be that far off considering you are using your 5-rep max to get you max training weight. Thanks for the link though!