T Nation

Upper Body Pressing


I noticed in the Upper Body Pressing article even though the example MTW for Bench Press and Top-half bench press from pins is over 200lbs the increase between sets is only 10 lbs. Is this another misprint? According to the chart on page one and the work outs listed in the Lower Body Pressing article there should be a 20 lb increase between sets for anything with an MTW over 200 lbs. So for Upper Body Pressing do we only use 10lb increases no matter what the weight is or do we follow the chart and use a 20 lb increase if the MTW is over 200 lbs?


The way I understood it was if you press over 200lbs. You add 20lbs. Per set.


Thanks Irezumi, that is what I thought.

I wonder why they didn't do it that way in the example workout?


That is only for the Neural Ramp into the Max Training Zone. Once you hit your MTW you use the smaller increases.


If so then why are 20lb increments used in the MTZ for lower body as opposed to 10 lb increments?


Actuslly I think CT was only using the increase in poundages as example, if 10lbs increase seems a bit light, I dun see why we couldnt go up in bigger jumps. I mean CT only using that template to explain the principle of HTH, imo there is no need to follow every single thing to a T.


It was confusing to me too. The upper and lower use a different template. Try this link and you can just plug your numbers in and it might make more sense. http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_thibaudeau/high_performance_mass_blank_template_link I hope this helps. It's a great program. My bench went from 285 for 3 rep max to 315 in 6 weeks. BTW I was dieting and dropped 14lbs.


I tried those spread sheets and the calculations he uses are wrong.

Example, in week 2 lower pressing set 6 = MTW, set 7 = -40, set 8 = +20, set 9 = +20, set 10 = -40, set 11 = -40, set 12 = +20, set 13 = +20.

According to the article it should be (set 6-13) MTW, -40, +0, +20, +0, +20, +0, -40.
Not MTW, -40, +20, +20, -40, -40, +20, +20.


I have to admit the articles are very confusing and contradictory. They tell you one thing and then they do something different in the example workouts.


This is how I interpreted the article...

For example, this is how one would perform a particular exercise on week three...

Ex) Bench: 200, 220, 240, 260, 280, 300(MTW). This is the ramp up to the training zone.
Then: 290, 295, 300, 290, 295, 300, 290, 295, 300 (Triple wave)

Ex) Squat: 300, 320, 340, 360, 380, 400(MTW). This is the ramp up to the training zone.
Then: 360, 380, 400, 360, 380, 400, 360, 380, 400 (Triple wave) -->Notice the 20 pound jumps while in the training zone. This is only for lower body pressing exercises.

Hope this helps. This may be wrong, but this is how I have been doing it.

If your MTW is under 200, then you would ramp by tens up to the training zone. Example:

Ex) Standing Military: 140, 150, 160, 170, 180, 190(MTW). This is the ramp up to the training zone.
Then: 180, 185, 190, 180, 185, 190, 180, 185, 190 (Triple Wave)


It looks like you are correct. I think the example is wrong. I'd use MTW, -40, +20, +20, -40, -40, +20, +20.



Week 3 is fairly easy to figure out because the chart doesn't contradict the example work out.

How would you interpret week 2 for both upper and lower body? The chart contradicts the example workout for lower body in weeks 2 and 5. This is why I am confused!

chart says: MTW, -40, +20, +20, -40, -40, +20, +20 - this makes you lift 80lbs below your MTW which put you way out of your MTZ.

example workout says: MTW, -40, +0, +20, +0, +20, +0, -40, this makes more sense and is the same way as shown in the upper body workout.

Also, I wonder why upper body only uses 10 lb increments as opposed to 20 lb increments in lower body. I also wonder why upper body MTW is 87.5% or 3 RM as opposed to lower body being only 80% of 3RM?


I believe the chart is wrong. I interpreted week 1 and week 2 this way...

Week 1: Bench: Ramp up to 300(MTW), then: 290, 295, 300, 290(MTZ). Basically a single wave.
Squat: Ramp up to 400(MTW), then: 360, 380, 400, 360(MTZ). Again, a single wave.

Week 2: Bench: 300(MTW), 290, 290, 295, 295, 300, 300, 290(MTZ). Basically a double ramp.
Squat: 400(MTW), 360, 360, 380, 380, 400, 400, 360(MTZ). Again, a double ramp.

Again, this interpretation may be wrong.

As far as why 80% and 20 pound jump on lower body exercises and 87.5% and 10 pound jumps on upper body exercises... CT wrote somewhere a reason for this but after searching I cannot find the explanation. Something to do with upper body pressing muscles responding better to a higher percentage of 3RM. Hope this helps.


Thanks spenserd! This is exactly how I interpreted it.

I just started week 3 and it feels like it is taking me forever to finish a workout.

I have searched the forums and Livespills and I can't find any information on why CT uses the different percentages of 3RM and different weight increments for upper and lower body.

Thanks for the help.


I think it is up to you if you feel you're ready to make that sort of jump. You have to draw the line somewhere. For me my mtw on incline is 215 so I still stick with 10 pound jumps but I feel if I was at 315 I'd do 20 pound jumps but still being so close to 200 lbs 20 would be too big of jumps and 175 would be too light. Remember this is guidelines so that you can eventually autoregulate. You should be learning from this program.