|
|
T NATION
Moderator
Join date: May 1998
Location:
Posts: 10296
|
|
I,BODYBUILDER - PHASE 2
by Tim Patterson and Christian Thibaudeau
01/29/10
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.
|
|
| |
Report
|
|
 |
|
|
mombasa333
Level 0
Join date: Aug 2009
Location: Texas, USA
Posts: 105
|
|
Thank you guys for including pull ups. I currently use them in my routine and would never give them up. Man, I was worried for a short while. Keep up the great work.
|
|
| |
Report
|
|
|
|
|
|
|
|
pradaboy
Level 5
Join date: Jul 2005
Location:
Posts: 469
|
|
Can't wait to get started on back... I'm loving these videos man, it makes everything so easy to understand.
|
|
| |
Report
|
|
|
|
|
Charles3264
Level 4
Join date: Feb 2009
Location: Quebec, CAN
Posts: 290
|
|
Coach on the friday the power high pull....i find its a lot like a clean...do we execute it like cleans or more like a pull?...thanks(i know a clean is a pull but does this one has a variant) ??
thanks
Charles
|
|
| |
Report
|
|
|
|
|
legacyfighter
Level 1
Join date: Mar 2008
Location: Tennessee, USA
Posts: 714
|
|
I'm with charles, it looks to me like its actually a hang power clean, but says power high pull. in phase one the power high pull was an explosive upright row.
|
|
| |
Report
|
|
|
|
|
striker
Level 0
Join date: May 2004
Location: Scotland
Posts: 41
|
|
Great video guys, excellent content as usual.
|
|
| |
Report
|
|
|
|
|
Christian Thibaudeau
Contributor
Join date: Feb 2003
Location:
Posts: 18073
|
|
Charles3264 wrote:
Coach on the friday the power high pull....i find its a lot like a clean...do we execute it like cleans or more like a pull?...thanks(i know a clean is a pull but does this one has a variant) ??
thanks
Charles
It's a power clean from the hang, not a pull. Probably got mixed up when they wrote the program. BTW, I'll repeat my previous comment.. the models are bodybuilders, not olympic lifters. Obviously their technique on the OL is less than stellar, but for the purpose they serve in the program it is adequate.
|
|
| |
Report
|
|
|
|
|
DMobley1022
Level 4
Join date: Oct 2005
Location: Colorado, USA
Posts: 98
|
|
pradaboy wrote:
Can't wait to get started on back... I'm loving these videos man, it makes everything so easy to understand.
GOD...that GIF never gets old!
|
|
| |
Report
|
|
|
|
|
gregron
Level 4
Join date: Oct 2009
Location: California, USA
Posts: 10720
|
|
pradaboy wrote:
Can't wait to get started on back... I'm loving these videos man, it makes everything so easy to understand.
I agree... when I read about "Ratchet Loading" and "force spectrum" and all that I wasnt completely sure I had it right but after seeing the videos it makes everything so much easier to understand. I know a whole lot of time and effort went into the videos, the formatting and the editing and I really appreciate it.
|
|
| |
Report
|
|
|
|
|
Justin Negrete
Level 5
Join date: Jan 2008
Location: Wisconsin, USA
Posts: 641
|
|
Cant wait to start doing some heavy pin pulling.
anyways a few things
1) In the video it doesnt look like Kevin is pulling 2 inches below, looks like its at his knee cap. Only reason im asking is 2 inches below can make a big difference, how should we be pulling?
2) Trying to think of a medicine ball substitute?
|
|
| |
Report
|
|
|
|
|
eremesu
Level 2
Join date: May 2007
Location: Florida, USA
Posts: 430
|
|
the only time i have ever seen a single leg extension was in the rocky movie when he was fighting the russian. the russian was doing it.
|
|
| |
Report
|
|
|
|
|
Christian Thibaudeau
Contributor
Join date: Feb 2003
Location:
Posts: 18073
|
|
Justin Negrete wrote:
Cant wait to start doing some heavy pin pulling.
anyways a few things
1) In the video it doesnt look like Kevin is pulling 2 inches below, looks like its at his knee cap. Only reason im asking is 2 inches below can make a big difference, how should we be pulling?
2) Trying to think of a medicine ball substitute?
1) 2'' below the knee cap is the ideal position. But actually there will be little difference in load used between the position used by Keven (right at the knee cap) and 2'' below the knee cap. The biggest difference is between above the knee cap (1-2'') and at or slightly below the knee cap. The reason is that when the bar starts above the knee you can use a different pulling position (wedging your knees below the bar, using more quads) which is not specific to the deadlift. But anything that is not above the knee cap will work.
2) The only explosive movement equivalent to that medicine ball slam would be to replicate the same movement pattern with a jumpstretch band attached on a chin-up bar (so hanging down).
|
|
| |
Report
|
|
|
|
|
Justin Negrete
Level 5
Join date: Jan 2008
Location: Wisconsin, USA
Posts: 641
|
Christian Thibaudeau wrote:
Justin Negrete wrote:
Cant wait to start doing some heavy pin pulling.
anyways a few things
1) In the video it doesnt look like Kevin is pulling 2 inches below, looks like its at his knee cap. Only reason im asking is 2 inches below can make a big difference, how should we be pulling?
2) Trying to think of a medicine ball substitute?
1) 2'' below the knee cap is the ideal position
2) The only explosive movement equivalent to that medicine ball slam would be to replicate the same movement pattern with a jumpstretch band attached on a chin-up bar (so hanging down).
Got it. ill experiment with the jumpstretch bands, or just buy a med ball.
2" below knee cap pulls will make regular deads feel like a vacation in comparison... should be good!
|
|
| |
Report
|
|
|
|
|
Christian Thibaudeau
Contributor
Join date: Feb 2003
Location:
Posts: 18073
|
|
Oh yeah, take note that in those videos Keven was around 10 days out of his bodybuilding contest. At that point he actually had to lose about 18lbs to make his weight class and wasn't eating anything solid. He was basically living on MAG-10 and Flameout! He filmed two workouts per day... I'm still surprised that he survived (or that he still wants to talk to me).
|
|
| |
Report
|
|
|
|
|
Quadforce
Level 3
Join date: Aug 2004
Location: Sweden
Posts: 227
|
|
Christian, would appreciate your point of view :
You talked about pairing back and biceps specialization before. Biceps and triceps are my weakest points. I've long limbs and find it really easy to put muscle on my torso, but limbs is another story. Would you recommend to make any adjustments for the program in order to make it a little bit more "biceps-friendly" ? Or will it you release a new program in near future where one specializes bodyparts in a different manner.
My triceps respond pretty good to delt-spec, due to lockouts, but biceps never responded well to backtraining.
|
|
| |
Report
|
|
|
|
|
Christian Thibaudeau
Contributor
Join date: Feb 2003
Location:
Posts: 18073
|
|
Quadforce wrote:
Christian, would appreciate your point of view :
You talked about pairing back and biceps specialization before. Biceps and triceps are my weakest points. I've long limbs and find it really easy to put muscle on my torso, but limbs is another story. Would you recommend to make any adjustments for the program in order to make it a little bit more "biceps-friendly" ? Or will it you release a new program in near future where one specializes bodyparts in a different manner.
My triceps respond pretty good to delt-spec, due to lockouts, but biceps never responded well to backtraining.
As I mentioned in the past, this first program is basically only to teach you the basic principles of autoregulation and activation. We will feature many more programs in the future. My goal is to make specific programs for all kinds of special cases. For example a bench press program, a program for long-limbed individuals, a squat program, deadlift program, complete powerlifting program, fat-loss program, etc.
|
|
| |
Report
|
|
|
|
|
pradaboy
Level 5
Join date: Jul 2005
Location:
Posts: 469
|
|
Christian Thibaudeau wrote:
Oh yeah, take note that in those videos Keven was around 10 days out of his bodybuilding contest. At that point he actually had to lose about 18lbs to make his weight class and wasn't eating anything solid. He was basically living on MAG-10 and Flameout! He filmed two workouts per day... I'm still surprised that he survived (or that he still wants to talk to me).
How much MAG-10 + Flameout does it take to diet a full day? I'd like to try it out.
|
|
| |
Report
|
|
|
|
|
wfifer
Level 4
Join date: Jan 2006
Location: New York, USA
Posts: 1678
|
|
Coach, would you say this spec is skewed toward thickness over width?
|
|
| |
Report
|
|
|
|
|
Charles3264
Level 4
Join date: Feb 2009
Location: Quebec, CAN
Posts: 290
|
|
to replace the med ball blasts you can do whiplash or like CT said...i use a rubber band also
|
|
| |
Report
|
|
|
|
|
Jamesliftsheavy
Level 4
Join date: Jan 2010
Location: Ontario, CAN
Posts: 11
|
|
CT first and foremost I appreciate you sharing your knowledge and developing a program centering around low repetiton ranges. I have always had my best gains when focusing on training fast twitch muscle fibers. I just have a single query regarding the day to day workouts of the PHASE 2 program. Would you advocate splitting the workout into two portions a day?
I'm just asking because I have access to high quality gym at my University (Waterloo Kinesiology Program) but have limited time to use it (about twenty minutes). However, in the evening I have access to another gym for a longer period. So basically I'm wondering if I should do one or two exercises in the morning and then finish off the day in the evening or just do it all in one shot. I only ask because I usually train twice a day currently and feel as though I get more out of each exercise in a program when it is conducted in this fashion.
|
|
| |
Report
|
|
|
|
|
XXLSXX
Level 0
Join date: Dec 2009
Location:
Posts: 9
|
|
Coach, I was wondering how you would progress with the medicine ball exercise, Would you use a heavier one to progress? Or would getting better at accelerating it downwards be the progression. Thanks.
|
|
| |
Report
|
|
|
|
|
Christian Thibaudeau
Contributor
Join date: Feb 2003
Location:
Posts: 18073
|
|
XXLSXX wrote:
Coach, I was wondering how you would progress with the medicine ball exercise, Would you use a heavier one to progress? Or would getting better at accelerating it downwards be the progression. Thanks.
More acceleration
|
|
| |
Report
|
|
|
|
|
Christian Thibaudeau
Contributor
Join date: Feb 2003
Location:
Posts: 18073
|
pradaboy wrote:
Christian Thibaudeau wrote:
Oh yeah, take note that in those videos Keven was around 10 days out of his bodybuilding contest. At that point he actually had to lose about 18lbs to make his weight class and wasn't eating anything solid. He was basically living on MAG-10 and Flameout! He filmed two workouts per day... I'm still surprised that he survived (or that he still wants to talk to me).
How much MAG-10 + Flameout does it take to diet a full day? I'd like to try it out.
PLEASE DON'T.
It is NOT a diet he used during his prep. It is only the strategy we used during the last few days prior to his contest so that he would have no residual solid food in his digestive tract because he had a lot of weight to lose to make his class.
|
|
| |
Report
|
|
|
|
|
|
|
|
|
|
This thread has reached its maximum number of replies. Click HERE to start a new topic.
|
|
