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T NATION
Moderator
Join date: May 1998
Location:
Posts: 10296
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I,BODYBUILDER - PHASE 1
by Tim Patterson and Christian Thibaudeau
01/15/10
No hype, no exaggeration, pure and simple, build muscle as fast as humanly possible. More specifically, build muscle as fast as humanly possible — week after week — until you see a body in the mirror that you barely recognize. That's radical hypertrophy, bubba, and that's exactly what this program's all about.
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ironshaolin
Level 0
Join date: May 2009
Location:
Posts: 42
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Cool stuff, shoulder workout looks intense. So it says this workout is a "Monday" workout, and its a specialization for shoulders. What do you do the rest of the week? I assume its divided into 4 days a week, shoulders monday, maybe legs tuesday back thursday etc....what types of workouts are you doing the rest of the week?
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Tim Patterson
Executive Editor
Join date: May 1998
Location: Colorado, USA
Posts: 323
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ironshaolin wrote:
Cool stuff, shoulder workout looks intense. So it says this workout is a "Monday" workout, and its a specialization for shoulders. What do you do the rest of the week? I assume its divided into 4 days a week, shoulders monday, maybe legs tuesday back thursday etc....what types of workouts are you doing the rest of the week?
Click the tabs to the right of Monday (Tuesday, Wednesday, Friday, Saturday).
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Christian Thibaudeau
Contributor
Join date: Feb 2003
Location:
Posts: 18073
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ironshaolin wrote:
Cool stuff, shoulder workout looks intense. So it says this workout is a "Monday" workout, and its a specialization for shoulders. What do you do the rest of the week? I assume its divided into 4 days a week, shoulders monday, maybe legs tuesday back thursday etc....what types of workouts are you doing the rest of the week?
The daily workout tabs are lower. There are 3 weekly workouts for the spec body parts and two other workouts where the rest of the body is trained.
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padrinho
Level 0
Join date: May 2009
Location:
Posts: 81
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hey CT, nice vids,
one question remains, whats the difference between "explosive" and "max force", as far as i fetched it over the last 3 months "the perfect rep" covers both doesn it?, what don't i get here ?
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Christian Thibaudeau
Contributor
Join date: Feb 2003
Location:
Posts: 18073
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padrinho wrote:
hey CT, nice vids,
one question remains, whats the difference between "explosive" and "max force", as far as i fetched it over the last 3 months "the perfect rep" covers both doesn it?, what don't i get here ?
Explosive and Max Force are both part of what is called a 'Force Spectrum'. The force spectrum is basically what you go through when you ramp up the weight from set to set IF YOU PERFORM THE PERFECT REP.
In other words, the PERFECT REP is the STYLE OF REPETITION you are performing. That is, you are PUSHING AS HARD AS YOU CAN regardless of the weight used; trying to dominate the weight every time you grab the bar.
Now, depending on the weight used the external look of a repetition can vary even though the TYPE of effort (pushing as hard as possible) is the same.
For example if you are pushing a 60% weight as hard as humanly possible, it will move explosively... almost ballistically.
If you are pushing a 85% weight as hard as humanly possible, you will likely stilll dominate the weight (it will go up smoothly and with force) but it will not be 'explosive-looking'. The HEAVIEST WEIGHT YOU CAN STILL DOMINATE AND PRODUCE DECENT SPEED WITH is the Max Force Point. When you reach the max force point the weight is still powerfully overcome, but it is not explosive.
Now, if you go a bit past that max force point you can still add some weight without grinding or facing a sticking point. The weight will not look as smooth or as forceful, but there is not stopping or drastic decrease in speed either. This is the Max Load Point (the heaviest weight you can lift without having the beginning of a sticking point).
So a Force Spectrum can include all these 'points'. And although they all look and feel different (with practice you'll learn to sense the difference) the repetition STYLE is always the same: trying to push any weight as hard as possible!
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HillKingBill
Level 0
Join date: Nov 2009
Location: Vermont, USA
Posts: 15
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Heya Coach. Is there reason to keep pushpress on your hands all time and not to lower the bar on your shoulders? Doesnt hands absorb force your legs develop? I have always done pushpress like jerk without diving under bar. Anyways.. even im not into bodybuilding i could like this type of training since im all for low reps and explosive lifts (tho gotta love max 1 rep deadlift :) )
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Christian Thibaudeau
Contributor
Join date: Feb 2003
Location:
Posts: 18073
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HillKingBill wrote:
Heya Coach. Is there reason to keep pushpress on your hands all time and not to lower the bar on your shoulders? Doesnt hands absorb force your legs develop? I have always done pushpress like jerk without diving under bar. Anyways.. even im not into bodybuilding i could like this type of training since im all for low reps and explosive lifts (tho gotta love max 1 rep deadlift :) )
Sebastien is a bodybuilder with close to zero flexibility. He actually cannot put the bar on his shoulders. YES you should bring it to the shoulders, ideally. But in his case it is just not possible.
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Clown Face
Level 1
Join date: Oct 2008
Location: England
Posts: 292
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Do you ramp up on the Wednesday workout or do you work out the weight from the monday workout?
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beachbrunette
Level 4
Join date: Nov 2008
Location: British Columbia, CAN
Posts: 8
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Oh my goodness! So stoked to get at this program!
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GoldenState
Level 2
Join date: Aug 2009
Location:
Posts: 15
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Holy crap, I-Bodybuilder is out! I went crazy when I saw it on the main page. I'm sure putting it all together was hard work, so thanks CT, Tim and all the other people. T-Nation is the best!
I have one question. On Fridays workout one of the activation exercises is the power snatch, followed by the upright db row. I have a right shoulder injury where if I raise my right arm completely upright and stretch it backwards it hurts bad. At the top position of the power snatch the momentum combined with weights really stretches the shoulder backwards. Do you think it is possible to replace the power snatch with something else, maybe a power clean?
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wfifer
Level 4
Join date: Jan 2006
Location: New York, USA
Posts: 1678
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Coach, I have to say, it's VERY cool to see how close this is to what I came up with just by reading your forum posts. I'll be interested to see how my current back/biceps spec compares to yours.
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Mod Brian
Moderator, Admin
Join date: Mar 2005
Location:
Posts: 1525
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Clown Face wrote:
Do you ramp up on the Wednesday workout or do you work out the weight from the monday workout?
Ramping is not used on the Wednesday workout.
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C-Bear
Level 4
Join date: Aug 2009
Location:
Posts: 75
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Where's the ab work?
;)
Welcome I, BODYBUILDER, and thanks to those involved in creating it.
Two questions:
1) Whereas I know my one rep max for main lifts -- overhead and bench presses, back squat and deadlift -- there are many exercises here in which one rep max wouldn't generally be known.
Do you suggest devoting multiple workouts to determining 1RM on things like upright rows, leg extensions and floor flies before beginning I,BB, or can you recommend guidelines for working within the I,BB system where 1RM isn't known?
2) In the videos, on many of the lifts it appears that despite employing Max Force, the eccentric portion is more controlled than prescribed in the original teaser video, while the concentric portion remains explosive. Is this the suggested approach for the perfect rep?
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Goodfellow
Level 1
Join date: Sep 2006
Location: England
Posts: 2451
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CT, I'm eager to follow this program - However, is it worth my time at my current level?
I squat 160kg, bench 120kg, OH press 80kg & deadlift 170kg (2RM's) and weigh 186lbs.
Should I wait another year before trying this program? I wan't to make the most out of it and make sure I'm following your advice correctly.
Currently im training 6x a week, hitting each bodypart 2x a week, trying to perfect 'the perfect rep'.
Thanks for any of your time.
edit - It says intermediates can try the program, however, what do you consider intermediate? It could be viewed as a matter of opinion, I personally wouldn't be so arrogant as to call myself intermediate as i've only been training seriously for a year.
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TrainForPain
Level 3
Join date: Jan 2010
Location: Kentucky, USA
Posts: 51
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I'm in the Army and some of my requirements include running five miles in less than 40 minutes and performing maximum repetition push ups and sit ups in two minute periods. I know in the past you've said this system is also useful for athletes because it stimulates the higher threshold fibers, and that makes a lot of sense.
My question is if this workout would be appropriate for me. I think it's important to be as strong as possible for combat, but I still have to maintain those minimum work capacity standards. Sorry if that's a dumb question, and thank you very much for all the free information; I've learned a ton from you.
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Christian Thibaudeau
Contributor
Join date: Feb 2003
Location:
Posts: 18073
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TrainForPain wrote:
I'm in the Army and some of my requirements include running five miles in less than 40 minutes and performing maximum repetition push ups and sit ups in two minute periods. I know in the past you've said this system is also useful for athletes because it stimulates the higher threshold fibers, and that makes a lot of sense.
My question is if this workout would be appropriate for me. I think it's important to be as strong as possible for combat, but I still have to maintain those minimum work capacity standards. Sorry if that's a dumb question, and thank you very much for all the free information; I've learned a ton from you.
The push-up and sit-up work is not a problem... you can do those 3 (push ups on the same day as shoulders) and up to 6 (abs) days a week.
The running might be a bit more problematic in that it might slow down your strength gains.
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View 1
Level 0
Join date: Jun 2006
Location: California, USA
Posts: 55
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Kind of off the subject a little but that is the strangest leg press I have ever seen ( minus the old tower hammer strength made that you had to climb on to ) but the motion looked very natural. How makes this piece of equipment?
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Christian Thibaudeau
Contributor
Join date: Feb 2003
Location:
Posts: 18073
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Goodfellow wrote:
CT, I'm eager to follow this program - However, is it worth my time at my current level?
I squat 160kg, bench 120kg, OH press 80kg & deadlift 170kg (2RM's) and weigh 186lbs.
Should I wait another year before trying this program? I wan't to make the most out of it and make sure I'm following your advice correctly.
Currently im training 6x a week, hitting each bodypart 2x a week, trying to perfect 'the perfect rep'.
Thanks for any of your time.
edit - It says intermediates can try the program, however, what do you consider intermediate? It could be viewed as a matter of opinion, I personally wouldn't be so arrogant as to call myself intermediate as i've only been training seriously for a year.
Those numbers are pretty much the same as where my training partner Nick started when he began the program.
He was 195lbs
Squat was 345lbs x 2 (156kg)
Bench was 285lbs x 2 (130kg)
Deadlift was 415lbs x 1 (187.5kg)
OH press was 185lbs x 1 (85kg)
He is now 215lbs
Squat 405 x 2 (185kg)
Bench 355 x 1 (160kg)
Deadlift 485 x 1 (220kg)
OH press 220lbs x 1 (100kg)
Those gains were over roughly a 6 months period BUT he dieted for a bodybuilding show for 3 of those months. While he did improve his bench press slightly during those 3 months, he didn't gain much strength overall, especially during the last 6 weeks of his prep.
I also dropped the deadlift and reduced his squatting after the 1st month of dieting... he works construction and couldn't recover.
So we could say that he made the bulk of thoses gains in a 3-4 months period.
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Christian Thibaudeau
Contributor
Join date: Feb 2003
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Posts: 18073
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View 1 wrote:
Kind of off the subject a little but that is the strangest leg press I have ever seen ( minus the old tower hammer strength made that you had to climb on to ) but the motion looked very natural. How makes this piece of equipment?
Avenger. I'm not a huge fan of leg pressing in general, but this piece of equipment has a fantastic strength curve. It is the first compound leg exercise that I've seen overload the peak contraction position.
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Christian Thibaudeau
Contributor
Join date: Feb 2003
Location:
Posts: 18073
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C-Bear wrote:
Where's the ab work?
;)
Welcome I, BODYBUILDER, and thanks to those involved in creating it.
Two questions:
1) Whereas I know my one rep max for main lifts -- overhead and bench presses, back squat and deadlift -- there are many exercises here in which one rep max wouldn't generally be known.
Do you suggest devoting multiple workouts to determining 1RM on things like upright rows, leg extensions and floor flies before beginning I,BB, or can you recommend guidelines for working within the I,BB system where 1RM isn't known?
2) In the videos, on many of the lifts it appears that despite employing Max Force, the eccentric portion is more controlled than prescribed in the original teaser video, while the concentric portion remains explosive. Is this the suggested approach for the perfect rep?
1. Honestly, the percentages are just general guidelines. If you gradually ramp up the weight from set to set you'll get where you need to go. The first few times around you can do more sets, working up more gradually to find the loads you respond best to.
2. The video was filmed a few months ago. We experimented with many more techniques since then. Each subsequent program will include different lifting techniques and style. I still like the controlled eccentric and explosive concentric as a 'first program' to be able to really focus on mastering only one element: the explosive concentric. As you become more efficient at that style, you can gradually speed up the eccentric.
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Christian Thibaudeau
Contributor
Join date: Feb 2003
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Posts: 18073
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Mod Brian wrote:
Clown Face wrote:
Do you ramp up on the Wednesday workout or do you work out the weight from the monday workout?
Ramping is not used on the Wednesday workout.
Correct. The weights are based mostly on what you did on Monday's workout.
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Christian Thibaudeau
Contributor
Join date: Feb 2003
Location:
Posts: 18073
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GoldenState wrote:
Holy crap, I-Bodybuilder is out! I went crazy when I saw it on the main page. I'm sure putting it all together was hard work, so thanks CT, Tim and all the other people. T-Nation is the best!
I have one question. On Fridays workout one of the activation exercises is the power snatch, followed by the upright db row. I have a right shoulder injury where if I raise my right arm completely upright and stretch it backwards it hurts bad. At the top position of the power snatch the momentum combined with weights really stretches the shoulder backwards. Do you think it is possible to replace the power snatch with something else, maybe a power clean?
Two arms DB swing stopping the weight at eyes level.
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earthquake
Level 3
Join date: Jul 2009
Location:
Posts: 455
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The level of commitment to this site and it's audience is amazing. This will definetly pull more readers in too. A big thank you.
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