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T NATION
Moderator
Join date: May 1998
Location:
Posts: 8267
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I,BODYBUILDER - PHASE 3
by Tim Patterson and Christian Thibaudeau
02/12/10
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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DMobley1022
Level 4
Join date: Oct 2005
Location: Colorado, USA
Posts: 98
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NICE!! Been sick for 2 days vomitting and crapping...What a way to come back to the gym with the LEG program!! Can't wait.
Top-Half Squat from Pins:
Never done Top-Half Squat from Pins and looking forward to it. It looks as though you start at about 12" from being fully upright, would that be a good way to explain the starting point?
Squat:
I've always been one that could dang near squat touching my butt to my heels. If I remember from reading on here, if you can go that far good do it, and if you can only do 90 degrees only do 90 degrees. Correct me if I'm wrong?
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weiner26
Level 3
Join date: Aug 2008
Location:
Posts: 6
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I love seeing cleans in any program. I've been waiting for this leg phase,it's pure gold. Thanks again as always.
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forbes
Level 0
Join date: May 2008
Location:
Posts: 1893
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Hey Thibs.
A few questions for ya:
1) during the power snatch from hang, are you supposed to feel the stretch in the bottom position?
2) When squatting, are you supposed to initiate the movement by pushing the hips back first, or knees?
3) You have very well developed calves. I remember you saying that you barely ever trained them directly. So how did you build them up so well?
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Eric Buratty
Level 4
Join date: Aug 2009
Location: Maryland, USA
Posts: 215
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DMobley1022 wrote:
Squat:
I've always been one that could dang near squat touching my butt to my heels. If I remember from reading on here, if you can go that far good do it, and if you can only do 90 degrees only do 90 degrees. Correct me if I'm wrong?
Whatever way you can produce max force on every rep, go for it. In bodybuilding, it is not necessary to go down the full way to stimulate the quadriceps. They usually do go down lower in olympic lifting though.
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bloodnsweat
Level 4
Join date: Mar 2008
Location: Quebec, CAN
Posts: 69
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Does one's flexibility determine the height at which we start the deadstop exercises? For example, I've got really flexible shoulders and upper body so should I start the Bench Press from Pins lower than what's being done in the video?
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Magarhe
Level 0
Join date: Jan 2006
Location:
Posts: 2031
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Logs - I just realised people could enter data and post it to their log, that is brilliant, does T-Nation store all this data and then can show a graph of average progress of everyone? That would be great evidence to show how the program gets results. Does anyone know?
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jx_alain
Level 1
Join date: Sep 2007
Location: Ontario, CAN
Posts: 32
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I haven't even started the �«I, Bodybuilder�» program yet, but the training looks awesome. I'm starting in March (with shoulders). The videos are awesome, and I watch them for motivation at this point, but I'm sure once I actually start the program, they will be even more useful. Kudos to you guys for putting together such an awesome program...Coach Thibs is the best!!! Must be a French-canadian thing ;)
If I could get Thibs to coach me personally, I wonder if he would egg me on in French... «Pousse caliss!!!» «Force tabarnac!!!» «Buche osstsi, buche!!!» Cheers and keep up the great work.
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HillKingBill
Level 0
Join date: Nov 2009
Location: Vermont, USA
Posts: 15
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Few questions. Is squat suppose to be below parrallel (didnt seem it was on vid.) And 2nd question why he thights his belt so much? shouldn´t belt be bit loose before taking air?
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wfifer
Level 4
Join date: Jan 2006
Location: New York, USA
Posts: 1678
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Coach, anything you'd recommend replacing Wednesday's leg extension with? Our machine is upstairs away from everything else (fortunately the leg press and lying leg curl are down with the free weights). This poses a problem because of the short rest times. Thanks!
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bloodnsweat
Level 4
Join date: Mar 2008
Location: Quebec, CAN
Posts: 69
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wfifer wrote:
Coach, anything you'd recommend replacing Wednesday's leg extension with? Our machine is upstairs away from everything else (fortunately the leg press and lying leg curl are down with the free weights). This poses a problem because of the short rest times. Thanks!
RUN upstairs!
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Christian Thibaudeau
Contributor
Join date: Feb 2003
Location:
Posts: 18943
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DMobley1022 wrote:
NICE!! Been sick for 2 days vomitting and crapping...What a way to come back to the gym with the LEG program!! Can't wait.
Top-Half Squat from Pins:
Never done Top-Half Squat from Pins and looking forward to it. It looks as though you start at about 12" from being fully upright, would that be a good way to explain the starting point?
Squat:
I've always been one that could dang near squat touching my butt to my heels. If I remember from reading on here, if you can go that far good do it, and if you can only do 90 degrees only do 90 degrees. Correct me if I'm wrong?
On the top half squat, aim for a knee angle of roughly 135 degrees.
On the squats, go down as low as you can as long as you can maintain proper body position (arched lower back, heels on the ground, chest out)
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Christian Thibaudeau
Contributor
Join date: Feb 2003
Location:
Posts: 18943
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weiner26 wrote:
I love seeing cleans in any program. I've been waiting for this leg phase,it's pure gold. Thanks again as always.
BTW, Kevin is a bodybodybuilder and this was his first time doing cleans. His form is pretty horrible, but for the purpose it serves in the program (activating the hams) it's fine. Obviously I would normally spend a lot more time working on technique if it was an important lift that was being trained heavy.
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Christian Thibaudeau
Contributor
Join date: Feb 2003
Location:
Posts: 18943
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bloodnsweat wrote:
Does one's flexibility determine the height at which we start the deadstop exercises? For example, I've got really flexible shoulders and upper body so should I start the Bench Press from Pins lower than what's being done in the video?
In the video it is used more as a triceps exercise, so it is done from higher up. If it was done more a a chest exercise (coming up in the chest program) it would start from around 2-4'' from the chest.
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Christian Thibaudeau
Contributor
Join date: Feb 2003
Location:
Posts: 18943
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HillKingBill wrote:
Few questions. Is squat suppose to be below parrallel (didnt seem it was on vid.) And 2nd question why he thights his belt so much? shouldn�´t belt be bit loose before taking air?
He is going to parallel, his hip hop shorts just hide it :) I always recommend going down as low as possible as long as you can maintain proper body position (this will vary depending on your levers and flexibility).
A belt that is being worn loosely, isn't doing anything. It needs to be tight to increase intra-abdominal pressure. If you can comfortably wear the belt between sets, it is not tight enough.
BTW ... I DO NOT normally recommend wearing a belt. But in these videos Kevin was 1 week out from a bodybuilding contest... was starved, not focused and much weaker than usual. I just wanted to take some precautions so that he would not get injured before his show.
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Eric Buratty
Level 4
Join date: Aug 2009
Location: Maryland, USA
Posts: 215
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Christian Thibaudeau wrote:
He is going to parallel, his hip hop shorts just hide it :)
hip hop shorts . . . lol
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timmcbride00
Level 0
Join date: Jun 2008
Location:
Posts: 860
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Not too much for hamstrings, I am assuming that is because they got hit pretty well during the back phase with the deadlifting?
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wfifer
Level 4
Join date: Jan 2006
Location: New York, USA
Posts: 1678
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bloodnsweat wrote:
wfifer wrote:
Coach, anything you'd recommend replacing Wednesday's leg extension with? Our machine is upstairs away from everything else (fortunately the leg press and lying leg curl are down with the free weights). This poses a problem because of the short rest times. Thanks!
RUN upstairs!
Haha, I considered this, but figured that if Thib wanted sprints to be part of the program, he would've included them! The rest is supposed to be minimal, not non-existent. I'll probably end up doing some sort of sissy or hack squat, unless I get a recommendation otherwise.
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bloodnsweat
Level 4
Join date: Mar 2008
Location: Quebec, CAN
Posts: 69
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wfifer wrote:
bloodnsweat wrote:
wfifer wrote:
Coach, anything you'd recommend replacing Wednesday's leg extension with? Our machine is upstairs away from everything else (fortunately the leg press and lying leg curl are down with the free weights). This poses a problem because of the short rest times. Thanks!
RUN upstairs!
Haha, I considered this, but figured that if Thib wanted sprints to be part of the program, he would've included them! The rest is supposed to be minimal, not non-existent. I'll probably end up doing some sort of sissy or hack squat, unless I get a recommendation otherwise.
Well, is it really that far? I don't think 30 extra seconds is gonna change anything. Unless of course someone jacks your machine while you're downstairs.
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timmcbride00
Level 0
Join date: Jun 2008
Location:
Posts: 860
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Second question, you mention keeping the head in line with the spine several times, but the one exception is during the squat on Monday's video. You tell Kevin to keep his head up 45 degrees.
Can you talk more about this?
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Christian Thibaudeau
Contributor
Join date: Feb 2003
Location:
Posts: 18943
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timmcbride00 wrote:
Second question, you mention keeping the head in line with the spine several times, but the one exception is during the squat on Monday's video. You tell Kevin to keep his head up 45 degrees.
Can you talk more about this?
Actually what I meant was ''look up 45 degrees up''... wrong choice of words, English is not my main language. By looking up you are potentiating the strength of the extensor muscles (quadriceps in that specific case). The head position should still be in line with the spine but you should be looking up at a 45 degrees angle.
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MikeTheBear
Level 3
Join date: Mar 2003
Location: Colorado, USA
Posts: 3945
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I really like that Friday workout. I know we're not supposed to mess with the program, but I can see doing Friday as a stand-alone front squat and RDL workout for strength gains.
I'd be interested in hearing Kevin's thoughts on this program. This is probably a radical departure from a traditional bodybuilding workout with higher reps and more isolation moves. Was there ever any temptation to sneak into the gym for a few high-rep sets to get a pump?
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Pavlo1
Level 0
Join date: Sep 2009
Location:
Posts: 97
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I'm confused about the lack of stretched position exercises in the leg spec.
Nothing appears to be done fully stretched - eg elevated heel front squats, straight leg deadlift from a deficit. Is this simply because of his flexibility (yes, I'm aware what you said about squat depth, but wondered why you didn't use elevated heel front squats to assist a bigger stretch).
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bmd
Level 0
Join date: Nov 2008
Location:
Posts: 6
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What's up with no belt on sets 4,5 and 6 on the full squats which were his heaviest sets? And why is he using that cheap ass belt in the first place? I've seen a belt like that snap in half in mid set of heavy squats before.
timmcbride00 wrote:
Second question, you mention keeping the head in line with the spine several times, but the one exception is during the squat on Monday's video. You tell Kevin to keep his head up 45 degrees.
Can you talk more about this?
I've always done squats and deadlifts with my head looking up. It's wrong. And after pinching the C-7 nerve root for the last time 2 months ago, I have finally learned my lesson with numbness in my right hand and total muscle atropy and total loss of strength and nerve signal in the whole upper right side of my body. A truly devastating injury that hasn't been easy to deal with. Keep that head in the neutral position.
I'd like to be the guy being trained by Thib one day. Great video and info as always. Keep it coming
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Roygion
Level 0
Join date: Dec 2009
Location:
Posts: 107
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1. Why does the the Standing Barbell Curl from Pins uses a RATCHET and the Floor Dumbbell Triceps Extension that immediately follows does not?
2. And what does the Ratchet approach accomplish, using the same weight, that the usual 3-rep approach does not? I can't find where this was explained.
3. Agree with BMD on head being in anatomical neutral and not extended (looking up).
Great stuff!
Thanks,
Roy
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