The Intelligent & Relentless Pursuit of Muscle™
Anaconda Protocol Users
 
I,BODYBUILDER - PHASE 3
 

Artek
Level

Join date: Mar 2010
Posts: 2

Hey CT :)

I'm new to the forum but I've been reading T-Nation for over 2 years. i need some advice.

i wanna try this workout because i think I'm ready for it. I've been workout out for over 2 years pretty heavy 5 days a week. I've done many of your workouts and found them very effective. Ive learned everything from cluster sets, to constant tensions, everything you wrote about all thanks to your articles.

the latest workout I've done was one you posted a while ago call fast twitch training i think and it was about training the fast twitch muscle fiber's in your arms, i think in a way similar to this. great workout and effective.

i wanted to know if i did this workout followed the templates for each specialization and I would do each specialization for 3 weeks would it have an effect on me. I don't know much about Anaconda supplement and don't know if i should take it and I am wondering if i can get most of the gains by just good nutrition, and some supplements like i use EAS Phosphagen Elite creatine, BCAA, L-Glutamine and All-max IsoFlex Protein powder.

I know i sound young but I've been following your work for a while now and believe i can handle this. i only ask if you can recommend to me how I should go about doing this workout. Is the 3 weeks per phase good enough to see the gain? do i really need to take the anaconda or can i use the supplements i listed and if so how would u prescribe me to take them? I weight 195 lbs and have a quite a bit of fat about 15-17% will this help me in beating the fat down? Ill be waiting for your reply CT.

and i cant afford buyin those Anaconda supps so if i really need it or ill be overworking then nevermind .

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Artek
Level

Join date: Mar 2010
Posts: 2

nvm ive read the Jc review on this workout and got a negative influence on this. i liked the stuff christian posted before but i guess not this program... man and i was sooo hyped up for this program :(
.. ohh well thier will be more:D

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broomehandle
Level

Join date: Mar 2010
Posts: 5

Hey CT, I have never done front squats in my life and have been having difficulty with balance and such, I am able to do regular squats just fine. I was wondering if it would be alright to switch from front squats to back squats until I'm able to get the proper technique down without being off balance. My balance is not the greatest to begin with. Or should I just use lighter weight until I'm able to work my way up and keep my balance. Along with do they work the same areas? Excited to hear your response!

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Christian Thibaudeau
Contributor

Join date: Feb 2003
Posts: 21367

broomehandle wrote:
Hey CT, I have never done front squats in my life and have been having difficulty with balance and such, I am able to do regular squats just fine. I was wondering if it would be alright to switch from front squats to back squats until I'm able to get the proper technique down without being off balance. My balance is not the greatest to begin with. Or should I just use lighter weight until I'm able to work my way up and keep my balance. Along with do they work the same areas? Excited to hear your response!


You can use a close-stance back squat. But make sure that your torso stays as upright as possible.

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Emain123
Level 1

Join date: Mar 2010
Posts: 28

Does Kevin have a cold in some of these videos? The sound of him gargling mucus when he exhales makes me feel like hawking up a loogie. LOL, Anyways, so I've been squatting for some time now, and thought my form was great and have even received several comments on it, but recently, when I squat deep my lower back hurts after I rack the bar. This had never happened to me until one day I maxed out my squat without a belt and I must have been using bad form or something.

It's seems to be gradually going away now that I'm squatting constantly with the leg phase, but I'm curious if there might be some common mistake I'm making that could cause this problem? Sorry I don't have any pics or videos of me squatting; lack of which might make giving advice to my situation somewhat difficult. Thanks in advance, so far I'm absolutely loving the program!!

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Christian Thibaudeau
Contributor

Join date: Feb 2003
Posts: 21367

Emain123 wrote:
Does Kevin have a cold in some of these videos? The sound of him gargling mucus when he exhales makes me feel like hawking up a loogie. LOL, Anyways, so I've been squatting for some time now, and thought my form was great and have even received several comments on it, but recently, when I squat deep my lower back hurts after I rack the bar. This had never happened to me until one day I maxed out my squat without a belt and I must have been using bad form or something.

It's seems to be gradually going away now that I'm squatting constantly with the leg phase, but I'm curious if there might be some common mistake I'm making that could cause this problem? Sorry I don't have any pics or videos of me squatting; lack of which might make giving advice to my situation somewhat difficult. Thanks in advance, so far I'm absolutely loving the program!!


Kevin does seem to have a mucus problem from time to time (so do I, my nose is always stuffed)... he doesn't have a cold.

The thing that might happen during your squat is that because you want to go so deep, your lower back rounds in the lower portion of the squat. This is called a tail-under position and it does put a lot of stress on the low portion of the lumbar spine.

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therajraj
Level 1

Join date: Dec 2008
Posts: 11153

Christian Thibaudeau wrote:
Emain123 wrote:
Does Kevin have a cold in some of these videos? The sound of him gargling mucus when he exhales makes me feel like hawking up a loogie. LOL, Anyways, so I've been squatting for some time now, and thought my form was great and have even received several comments on it, but recently, when I squat deep my lower back hurts after I rack the bar. This had never happened to me until one day I maxed out my squat without a belt and I must have been using bad form or something.

It's seems to be gradually going away now that I'm squatting constantly with the leg phase, but I'm curious if there might be some common mistake I'm making that could cause this problem? Sorry I don't have any pics or videos of me squatting; lack of which might make giving advice to my situation somewhat difficult. Thanks in advance, so far I'm absolutely loving the program!!


Kevin does seem to have a mucus problem from time to time (so do I, my nose is always stuffed)... he doesn't have a cold.

The thing that might happen during your squat is that because you want to go so deep, your lower back rounds in the lower portion of the squat. This is called a tail-under position and it does put a lot of stress on the low portion of the lumbar spine.


What would be the best way to correct this issue?

Thanks for the help.

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Emain123
Level 1

Join date: Mar 2010
Posts: 28

Christian Thibaudeau wrote:
Emain123 wrote:
Does Kevin have a cold in some of these videos? The sound of him gargling mucus when he exhales makes me feel like hawking up a loogie. LOL, Anyways, so I've been squatting for some time now, and thought my form was great and have even received several comments on it, but recently, when I squat deep my lower back hurts after I rack the bar. This had never happened to me until one day I maxed out my squat without a belt and I must have been using bad form or something.

It's seems to be gradually going away now that I'm squatting constantly with the leg phase, but I'm curious if there might be some common mistake I'm making that could cause this problem? Sorry I don't have any pics or videos of me squatting; lack of which might make giving advice to my situation somewhat difficult. Thanks in advance, so far I'm absolutely loving the program!!


Kevin does seem to have a mucus problem from time to time (so do I, my nose is always stuffed)... he doesn't have a cold.

The thing that might happen during your squat is that because you want to go so deep, your lower back rounds in the lower portion of the squat. This is called a tail-under position and it does put a lot of stress on the low portion of the lumbar spine.


Thanks. Any advice on how to help or resolve this problem? It seems to be much less worse if I don't pause at the bottom and focus on the SRP twitch turnaround, but I can still feel it after I rack the bar.

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BantamRunner
Level

Join date: Mar 2009
Posts: 554

Christian Thibaudeau wrote:
Irishrover wrote:
Coach,

Can you please explain the style of movements we are doing and the science behind why we are doing them? I think this would help me and others follow the program better and perform the exercises more correctly.

Activation and Dynamic Activation?
Force Spectrum Ramping?
Ratchet Loading?
Max Force Sets
Capacity Ramping


Explaining the whole science behind everyone of those methods would take 4-5 whole articles. Start by reading the article about the perfect rep. I can give you a brief summary of each, but going in depth would require almost a whole book. In the near future we will film short videos explaining all of these and more.

Activation: Increasing the working state of the nervous system. If the nervous system is potentiated or activated to a higher degree you can produce more force or power.

Dynamic activation: Utilizing an explosive movement to activate the nervous system.

Force spectrum ramping: Explained in the ''perfect rep'' article. Basically, any weight at or above 60% of your maximum can lead to a high level of force production if you try to lift it with as much acceleration as possible. With a lighter load the acceleration compensate for the lack of mass (force = mass x acceleration). Force spectrum refers to the range of weights where a high level of force is developped if acceleration is attempted. It is a spectrum because if goes from acceleration-dominant (60-70%) to mass-dominant (75%+).

Max Force set: Explained a zillion time in my forum and in the perfect rep article and video.

Capacity ramping: You increase the difficulty of the sets from set to set, not by adding weight but by adding reps with a given weight.



So I understand the concept behind the Rachet Loading, but why would you do 1 rep of A1 followed by 1 rep of A2 instead of following your activation set with the work set? So one "set" would 1/3 A1, then 1/3 A2.

Alan

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xredheadx
Level 2

Join date: Aug 2009
Posts: 33

I've been reading through most of the posts, but haven't come across one about females training with the anaconda protocol. I just bought the ANACONDA Protocol 2 and the supplements should be coming in a few days. I've decided to work on my lower body (especially my glutes) for 4 weeks coming off of an 8 week dieting phase, then go on a 6 week dieting phase again. I've done 3 workouts so far for the Phase 3 and it's been great. I feel good, been going up in weight and am looking forward to seeing progress in the mirror.

My question is, how should I vary the training and/or supplementation for a 128 lb female? I was planning on taking half doses of all supplements, but would love advice.

Thank you!

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Mod Brian
Moderator, Admin

Join date: Mar 2005
Posts: 1525

xredheadx wrote:
My question is, how should I vary the training and/or supplementation for a 128 lb female? I was planning on taking half doses of all supplements, but would love advice.


Where possible, I recommend using 2/3 of the recommended dose.

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TioBr
Level 100

Join date: May 2010
Posts: 36

Coach, I haven't been able to hold the bar for squats for a year, due to a shoulder injury. I made great gains in Phase 1 and Phase 2, but I was worried about Phase 3 until the second that Monday video popped open :) The padding in Phase 3 Monday workout looks awesome! I found "Top Squat" pad by Dave Draper, but yours looks better. Where can I find one similar to yours?
Thank you!!

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chimera182
Level 5

Join date: Mar 2008
Posts: 4120

TioBr wrote:
Coach, I haven't been able to hold the bar for squats for a year, due to a shoulder injury. I made great gains in Phase 1 and Phase 2, but I was worried about Phase 3 until the second that Monday video popped open :) The padding in Phase 3 Monday workout looks awesome! I found "Top Squat" pad by Dave Draper, but yours looks better. Where can I find one similar to yours?
Thank you!!


I have the same problem, you can use a strap on the arm that lack flexibility. Just slide it onto the bar and hold it on the adjustable side.

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ACTrain
Level 5

Join date: Oct 2004
Posts: 817

TioBr wrote:
Coach, I haven't been able to hold the bar for squats for a year, due to a shoulder injury. I made great gains in Phase 1 and Phase 2, but I was worried about Phase 3 until the second that Monday video popped open :) The padding in Phase 3 Monday workout looks awesome! I found "Top Squat" pad by Dave Draper, but yours looks better. Where can I find one similar to yours?
Thank you!!


They are using a safety squat bar which is available at elitefts. It is a full size bar so unless you have a home gym it is probably not an option for you.

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TioBr
Level 100

Join date: May 2010
Posts: 36

Thank you chimera182 and ACTrain! W/ straps or safety squat bar, will be great to get out of the squat machines, and put a real bar back up on there.

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chimera182
Level 5

Join date: Mar 2008
Posts: 4120

TioBr wrote:
Thank you chimera182 and ACTrain! W/ straps or safety squat bar, will be great to get out of the squat machines, and put a real bar back up on there.



Glad to help, good luck with the next phase.

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