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I,BODYBUILDER - PHASE 4
 

Vnation
Level

Join date: Jun 2008
Posts: 178

just a question based on uriosity more than anything else. but if a lifter were to take the 12 specific workouts for a muscle group within a phase and spread it out over 12 weeks, would they make the same gains, just in a longer time, or is there a physiological reason why that isn't possible

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Vnation
Level

Join date: Jun 2008
Posts: 178

I am also in the boat that this program is a godsend. Today I did a traditional bodybuilding workout jsut to see how it compared and it felt like a complete waste of time, and i was more tired afterwards. IThere si no way I am lifting that way ever again.

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lifesagame
Level

Join date: Mar 2010
Posts: 2

I'm curios to know how you could use this with body weight? Ive been working out for 4 month now. and just pushed my self enough to do dips for the first time in ten years 3 sets of 8, mind you I'm 250 pounds and tired of being fat I have a curl bar, a floor and a place to do pull ups and dips. P.S I'm going to the gym in two months I don't jog I sprint So this fits my style Great JOB!!!

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Mr.T
Level

Join date: Nov 2007
Posts: 9

Hi Thibs,

A generic question on the "I,Bodybuilder" program. What would be the key differences in the program if strength was prioritized over muscle building?

I am sure the building blocks of the program - like the "force spectrum ramping" etc - low reps, max force, low neural fatigue... and the prefect rep - are also very suitable for getting stronger. And of course, like you wrote your self, the "I,Bodybuilder" program should also do that. But what if I am not a bodybuilder :) ?

I am not asking you to rewrite a complete "I,Strength athlete" program, just some generak thoughts. More rest? Less volume?

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SpinFast
Level 1

Join date: Mar 2006
Posts: 13

Phase 5 coming out today? Or is that a typo about it being released March 19th? Phase 4 for 3 weeks?

The suspense is killer!

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mfdb
Level

Join date: Mar 2010
Posts: 8

Mr. Thibaudeau, long time reader (I've got some sweet PRINT editions of the first mags!), first time poster, fellow Canuck (Crosby for the gold baby!...awesome game US hockey fans, could have gone either way). Okay, my questions, and I apologise if any of these have been answered.

Firstly, I'm both a hockey player and involved in MMA. I tend to alternate between periods of power (O lifting), strength, pure conditioning, and the odd time I'll throw in a more traditional hypertrophy phase for tendon health. I'd like to do the I-bodybuilder program, my question is, would this be constituted as a power or strength phase? Would it be logical to transition into an Olympic lifting program with similar rep parameters, a powerlifting program, or something else?

Also, because I don't have much of an off season, I always need to maintain a certain level of leg endurance. Usually this means 2 sprinting sessions a week at minimum. I know this will impact overall gains, but how could I incorporate this into the program while still adhering to the program?

And finally, do isometric holds (possibly as a means of further activation) have any place in the program, and if so where?

Merci mille fois!

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Gasman
Level 2

Join date: Nov 2002
Posts: 5

Thib, if i start I Bodybuilder program, and cant do a particular exercise ie: leg press, do you have any substitution exercises? Also, are all the exercises performed on the videos? If not is there a place to view how to do them? Thanks,Grant

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Steff24
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Join date: Feb 2010
Posts: 64

The whole program and execution of all exercies are shown in the videos.

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BillieTheKid
Level

Join date: Dec 2009
Posts: 10

Coach, one thing I'm a bit confused about is that when you do the max force sets, and thus start with 70-75 % of 1 RM, do you not need to do any feel sets before starting the proper working sets?

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wfifer
Level 5

Join date: Jan 2006
Posts: 1678

SpinFast wrote:
Phase 5 coming out today? Or is that a typo about it being released March 19th? Phase 4 for 3 weeks?

The suspense is killer!


I feel like it did say March 12 at one point. In that case they found some reason to push it back. I would assume that most people needed to stay on at least one phase more than two weeks, which I think was intended to be a minimum and not an average length. So I doubt it affects anyone. Personally I will be doing this phase for 4-6 weeks!

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courso
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Join date: Dec 2009
Posts: 3

Whats happening with phase 5 im just wondering why the date keeps getting pushed back on its arrival? Very eager to see what it is thats all!

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jimcip72
Level 4

Join date: Jul 2008
Posts: 214

Just a quick question and if I missed it in the forum, I apologize. I did look for it.

What is the reasoning for banging the triceps so frequently in this phase. On the Tuesday workout, there are barbell floor extensions and then you come back on Wednesday with Extensions from pins, floor db extensions, and pushdowns. Then on Friday you have closegrip bench presses and extensions and come back on Saturday to hit them again with top half closegrips from pins.

I realize that the recovery period is enhanced with the Anaconda protocol. I am just wondering the method to the madness in this phase and not in the others that were included. It seems like a lot of overload for one muscle.

I am not questioning your program. I am just always open to learning. Overall, I have loved I,BODYBUILDER.

Thank you in advance.

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captaincalvert
Level

Join date: Jul 2007
Posts: 488

Had my first chest day today. I don't have a power rack, so I've been using the supports on a squat rack as pins. This has worked until now, but there is no way I can unrack for the floor press from the supports. They are too high from the floor and have one inch hooks. I decided to try placing the bar between the neck pillows of two adjustable benches, but they were too low and I ended up having to do a tricep extension to move the weight out. Needless to say that didn't work with the heavier weights, and it really didn't feel safe for the shoulders.
Unless someone has a better idea I think I'm going to do the monday ratchets from pins. Anyone?

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Vnation
Level

Join date: Jun 2008
Posts: 178

Idk if this will work cuz i have only jsut thought of it in my head, and i don't know how much room you have at your gym to make this plausible, but here goes. You take 2 bars and you ser tehm parallel to one another wide enough to fit you body in between. you make sure the back ends are secured somehow, and then you use 45 pound plates to give the front end some lift off the ground. Then you can take your bar that you will be pressing and place it across those 2 using them as a rack. Again I don'tnow how plausible this is I jsut thought of it in my head.

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Christian Thibaudeau
Contributor

Join date: Feb 2003
Posts: 21371

jimcip72 wrote:
Just a quick question and if I missed it in the forum, I apologize. I did look for it.

What is the reasoning for banging the triceps so frequently in this phase. On the Tuesday workout, there are barbell floor extensions and then you come back on Wednesday with Extensions from pins, floor db extensions, and pushdowns. Then on Friday you have closegrip bench presses and extensions and come back on Saturday to hit them again with top half closegrips from pins.

I realize that the recovery period is enhanced with the Anaconda protocol. I am just wondering the method to the madness in this phase and not in the others that were included. It seems like a lot of overload for one muscle.

I am not questioning your program. I am just always open to learning. Overall, I have loved I,BODYBUILDER.

Thank you in advance.


That is actually a fair question. I could try to justify it several ways, but the real reason is that a lot of the best movements used to build the chest and shoulders also involve the triceps. So they do receive more attention during 2 out of the 4 phases.

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Christian Thibaudeau
Contributor

Join date: Feb 2003
Posts: 21371

captaincalvert wrote:
Had my first chest day today. I don't have a power rack, so I've been using the supports on a squat rack as pins. This has worked until now, but there is no way I can unrack for the floor press from the supports. They are too high from the floor and have one inch hooks. I decided to try placing the bar between the neck pillows of two adjustable benches, but they were too low and I ended up having to do a tricep extension to move the weight out. Needless to say that didn't work with the heavier weights, and it really didn't feel safe for the shoulders.
Unless someone has a better idea I think I'm going to do the monday ratchets from pins. Anyone?


Use DB floor press instead.

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wfifer
Level 5

Join date: Jan 2006
Posts: 1678

Christian Thibaudeau wrote:
jimcip72 wrote:
Just a quick question and if I missed it in the forum, I apologize. I did look for it.

What is the reasoning for banging the triceps so frequently in this phase. On the Tuesday workout, there are barbell floor extensions and then you come back on Wednesday with Extensions from pins, floor db extensions, and pushdowns. Then on Friday you have closegrip bench presses and extensions and come back on Saturday to hit them again with top half closegrips from pins.

I realize that the recovery period is enhanced with the Anaconda protocol. I am just wondering the method to the madness in this phase and not in the others that were included. It seems like a lot of overload for one muscle.

I am not questioning your program. I am just always open to learning. Overall, I have loved I,BODYBUILDER.

Thank you in advance.


That is actually a fair question. I could try to justify it several ways, but the real reason is that a lot of the best movements used to build the chest and shoulders also involve the triceps. So they do receive more attention during 2 out of the 4 phases.


But on this phase there are triceps-specific exercises every day, although the daily volume is low. I just took it to mean that you think the triceps respond particularly well to high frequency.

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captaincalvert
Level

Join date: Jul 2007
Posts: 488

captaincalvert wrote:
Had my first chest day today. I don't have a power rack, so I've been using the supports on a squat rack as pins. This has worked until now, but there is no way I can unrack for the floor press from the supports. They are too high from the floor and have one inch hooks. I decided to try placing the bar between the neck pillows of two adjustable benches, but they were too low and I ended up having to do a tricep extension to move the weight out. Needless to say that didn't work with the heavier weights, and it really didn't feel safe for the shoulders.
Unless someone has a better idea I think I'm going to do the monday ratchets from pins. Anyone?


Use DB floor press instead.


Ok. Will do. Thanks!

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BenWallace3
Level

Join date: Dec 2007
Posts: 57

How would you schedule this phase if you are to train 2 times a day???Sorry for my bad english

EDIT: I will be eating 6000 - 8000 kcals a day,and can train 3-4 times a day if necessary

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pumped340
Level

Join date: Jul 2008
Posts: 1846

Christian Thibaudeau wrote:
captaincalvert wrote:
Had my first chest day today. I don't have a power rack, so I've been using the supports on a squat rack as pins. This has worked until now, but there is no way I can unrack for the floor press from the supports. They are too high from the floor and have one inch hooks. I decided to try placing the bar between the neck pillows of two adjustable benches, but they were too low and I ended up having to do a tricep extension to move the weight out. Needless to say that didn't work with the heavier weights, and it really didn't feel safe for the shoulders.
Unless someone has a better idea I think I'm going to do the monday ratchets from pins. Anyone?


Use DB floor press instead.


How exactly can you do these heavy? I tried them the other day and really couldn't get into position with more than a 15RM or so

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Christian Thibaudeau
Contributor

Join date: Feb 2003
Posts: 21371

pumped340 wrote:
Christian Thibaudeau wrote:
captaincalvert wrote:
Had my first chest day today. I don't have a power rack, so I've been using the supports on a squat rack as pins. This has worked until now, but there is no way I can unrack for the floor press from the supports. They are too high from the floor and have one inch hooks. I decided to try placing the bar between the neck pillows of two adjustable benches, but they were too low and I ended up having to do a tricep extension to move the weight out. Needless to say that didn't work with the heavier weights, and it really didn't feel safe for the shoulders.
Unless someone has a better idea I think I'm going to do the monday ratchets from pins. Anyone?


Use DB floor press instead.


How exactly can you do these heavy? I tried them the other day and really couldn't get into position with more than a 15RM or so


A) Have someone hand them to you
B) Do exactly the same thing as with a regular DB press (lay down next to them on the floor, put them on your kness, kick them up to your chest)

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captaincalvert
Level

Join date: Jul 2007
Posts: 488

Just checking into say that yesterday my respect for IBB and these principle and methods in general increased even more. We have a body analysis machine at our gym, so I decided to do a test. My last test was in february when I was in the first phase. The nutrient quality of my diet is ok, but not optimal, I take no supplements apart from whey and fish oil, which obviously means I'm not on the Anaconda protocol. I'm just doing the program.

I knew I had gained some, but I was expecting some fat gains. Typically I gain 2 kgs of fat for every kg of muscle. If I try the lean bulk approach things take forever. This time however things have turned out differently. I've actually lost a marginal amount of fat and gained two kgs of muscle at the same time. I always thought that could only be done when you're a beginner, anal retentively particular with your diet, or full of drugs. I am neither.

I realize in retrospect that I should have eaten more. The idea after all was to bulk effectively, but hell I can't complain.

Thanks again!

P.S. I even increased my bone mineral density with 50 grams.

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oli
Level

Join date: May 2010
Posts: 1

I am completing phase 4 today. I went through each phase for three weeks (I had one week off in between back and legs). My strength gains were great, I am moving weight that I haven't lifted for years, key thing without the stiffness or tighness in the joints. My size gains were hard to judge as I was coming off a hard dieting phase, but I am lookin forward to the hypertrophy following these four phases of training.

I have finished reading your Theory and Applications as well as the Body Tansformation documents/publications. Thanks you so very much for putting together such great packages. My question today...you have some programs outlined in those documents and I am curious if I should continue with the ibodybuilder or try the scope and sequence and routine outlined in the Body Transformation document. Looking at overall hypertrophy. Thanks in advance for you guidance.

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sevans1
Level 1

Join date: May 2010
Posts: 56

I am starting to understand the perfect rep a little better. You find that weight you have no stopping points on reps. Then you work around and up or down depending on your body for that day. I should push to the point of not being able to go straight through with my number of sets. I should not go past that point were before I would lift to the point of burn out? I sometimes wonder if I don't push myself hard enough to that point and I let myself believe that fatigue is that point when I know I can do more. Thanks for the advice anymore would be great!

Is there a thick bar adapter. I thought about buying PVC and insulation with hinges and then putting a velco cover? Might be a great money maker.... ? Most gyms don't have them...

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LauriTheMaggot
Level

Join date: Jan 2010
Posts: 4

sevans1 wrote:
Is there a thick bar adapter. I thought about buying PVC and insulation with hinges and then putting a velco cover? Might be a great money maker.... ? Most gyms don't have them...

Yes there is: www.fatgripz.com

I ordered a pair of those couple days ago. Can't wait to try them in action!

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