The Intelligent & Relentless Pursuit of Muscle™
Anaconda Protocol Users
 
I,BODYBUILDER - PHASE 5
 

mombasa333
Level

Join date: Aug 2009
Posts: 105

Anyone here an advocate of just staying out of the gym for a week or so? I do that every so often when many factors are envolved. This past week, joints were bugging me, weather was crappy and my teenager spent the night in ER.

I bring this up as a lousy substitute for the deloading/transition phase part of this program for the next two weeks. Just curious.

  Post New Thread | Reply | Quote | Report
 

Christian Thibaudeau
Contributor

Join date: Feb 2003
Posts: 21082

izak wrote:
Christian Thibaudeau wrote:
For example, one technique has me so focused and wired that I had to force myself to stop doing sets... no fatigue, no performance drop, no getting out of the zone... and with a significant weight.


you need to tell us more about that please Christian!


No chance... for now!

  Post New Thread | Reply | Quote | Report
 

T-Man1
Level

Join date: Mar 2010
Posts: 1

Transition phase - what are we transitioning to? (Been following the program - totally rocks!)

  Post New Thread | Reply | Quote | Report
 

MAF14
Level 2

Join date: Feb 2009
Posts: 2528

Christian Thibaudeau wrote:
izak wrote:
Christian Thibaudeau wrote:
For example, one technique has me so focused and wired that I had to force myself to stop doing sets... no fatigue, no performance drop, no getting out of the zone... and with a significant weight.


you need to tell us more about that please Christian!


No chance... for now!


when i saw the original post i couldnt help but smile... now im just upset :(

  Post New Thread | Reply | Quote | Report
 

BantamRunner
Level

Join date: Mar 2009
Posts: 554

Christian Thibaudeau wrote:
DMobley1022 wrote:
Any teaser on what the next installment or program will be?


Still uses the core principles of HTH (activation, ramping, autoregulation).

Still focuses on reaching top performance for the day.

Includes more high(er) reps exercises BUT based on the HTH methodology.

Not a spec routine. Based on a push-pull-legs split.

Include techniques making use of some new phenomenons that we found out. For example, one technique has me so focused and wired that I had to force myself to stop doing sets... no fatigue, no performance drop, no getting out of the zone... and with a significant weight.



Push Pull Legs is my favorite all time split. Can't wait to see this. I believe I've read a couple HTH higher rep methods in your previous writings. I believe one was doing an exercise for clusters (say 5 x 1) following by a higher rep exercise (say 5 x 8). Another was something recently written....something like extended clusters (3-5 x 3s).

I look forward to this...

Alan

  Post New Thread | Reply | Quote | Report
 

Emain123
Level 1

Join date: Mar 2010
Posts: 28

Christian Thibaudeau wrote:
Charles3264 wrote:
Coach do you have a date for the next program? Probably 2 weeks....after the 2 week deloading


It's not filmed yet


So what happens if we finish this program before the next program comes out? I'm currently on the second week of the leg phase, so I have 4 to 5 weeks (including phase 5) left before I complete the program. Will the next program be free like this one? :D

P.S. Dr.Hall is great. I'm still waiting for him to wear tattered purple shorts and paint himself green to go along with his hulk-like grunts. :) He's in great shape for being in his 50s.

  Post New Thread | Reply | Quote | Report
 

Christian Thibaudeau
Contributor

Join date: Feb 2003
Posts: 21082

BantamRunner wrote:
Christian Thibaudeau wrote:
DMobley1022 wrote:
Any teaser on what the next installment or program will be?


Still uses the core principles of HTH (activation, ramping, autoregulation).

Still focuses on reaching top performance for the day.

Includes more high(er) reps exercises BUT based on the HTH methodology.

Not a spec routine. Based on a push-pull-legs split.

Include techniques making use of some new phenomenons that we found out. For example, one technique has me so focused and wired that I had to force myself to stop doing sets... no fatigue, no performance drop, no getting out of the zone... and with a significant weight.



Push Pull Legs is my favorite all time split. Can't wait to see this. I believe I've read a couple HTH higher rep methods in your previous writings. I believe one was doing an exercise for clusters (say 5 x 1) following by a higher rep exercise (say 5 x 8). Another was something recently written....something like extended clusters (3-5 x 3s).

I look forward to this...

Alan


THE FOLLOWING IS NOT THE PROGRAM... IT IS A WORKOUT I DID MYSELF WHICH SHARES SOME SIMILARITIES WITH THE FUTURE PROGRAM

Yesterday was a push workout

A. Bench press
Type: Extended work (very high number of sets)
Technique: Ramping with micro-ramping
Intensity zone: 3 reps per set starting at roughly 60% of maximum, working up to max force set.

Basically I started with 60%, ramped up by 10lbs per set for 4 sets then switched to micro-ramping (5lbs jumps per set) until I hit the max force point... this ended up being 9 sets with the micro-ramping for a total of 13 sets.

Once I reached max force I added 10lbs and did a set of 2 reps. This wasn't a maximum efforts, but it was roughly my max load point (max weight I can use without having a sticking point) for the day.

B. Triceps hell variation (adapted from Tate - Defranco)
Type: max rep work
Technique: drop set through variation in range of motion

*I used roughly 70% of the max load I reached on exercise A

I only did ONE set of this exercise. That ONE set was comprised of 3 ''mini-sets'' with a different range of motion. THERE WAS NO REST BETWEEN MINI-SETS (it was like one continous set).

Mini-set 1: close-grip bench
Mini-set 2: close-grip bench on 3 boards
Mini-set 3: close-grip bench on 5 boards

The first and second mini-sets were conducted to the point where acceleration dropped. The last mini-set was ended 1 rep short of total failure.

C. Dips (no added weight)
Type: complete contraction fatigue
Technique: emphasis on all three types of contraction

Again, I only did ONE set. Like with the preceding technique, that set was divided into 3 ''mini-sets''. Those 3 mini-sets were done without rest, as one continous set.

Mini-set 1: Dips to the point of stopped acceleration
Mini-set 2: Eccentric-only dips (5 seconds eccentric) performed until slight loss of control
Mini-set 3: Isometric hold for time, elbows at 90 degrees

D. Machine lateral raise
Type: Max reps work
Technique: drop set

Only did ONE set.Like with the preceding technique, that set was divided into 3 ''mini-sets''. Those 3 mini-sets were done without rest, as one continous set.

Mini-set 1: Using a weight that you can do 4-6 times... stop one rep short of failure
Mini-set 2: Reduce weight just enough so that you can get 4-6 more reps... stop one short of failure
Mini-set 3: Reduce weight just enough to get 2-3 more reps. Go to failure.

  Post New Thread | Reply | Quote | Report
 

BillieTheKid
Level

Join date: Dec 2009
Posts: 10

Coach

I just finished a loading phase with micronised creatine. So now I basically take 5 grams in the morning and 5 grams post workout, but as some of the principles of radical hypertrophy consist of taking creatine/carbs/protein shortly before workout, I was thinking if I should take 5 grams before and 5 grams after workout instead of in the morning?

Cheers

  Post New Thread | Reply | Quote | Report
 

Christian Thibaudeau
Contributor

Join date: Feb 2003
Posts: 21082

BillieTheKid wrote:
Coach

I just finished a loading phase with micronised creatine. So now I basically take 5 grams in the morning and 5 grams post workout, but as some of the principles of radical hypertrophy consist of taking creatine/carbs/protein shortly before workout, I was thinking if I should take 5 grams before and 5 grams after workout instead of in the morning?

Cheers


When I have my athletes use creatine by itself I have them do:

5g in the morning
5g pre-workout
5g post-workout
5g before bed (first week only)

If they don't have a workout then it's

5g in the morning
5g before bed

  Post New Thread | Reply | Quote | Report
 

BillieTheKid
Level

Join date: Dec 2009
Posts: 10

Christian Thibaudeau wrote:
BillieTheKid wrote:
Coach

I just finished a loading phase with micronised creatine. So now I basically take 5 grams in the morning and 5 grams post workout, but as some of the principles of radical hypertrophy consist of taking creatine/carbs/protein shortly before workout, I was thinking if I should take 5 grams before and 5 grams after workout instead of in the morning?

Cheers


When I have my athletes use creatine by itself I have them do:

5g in the morning
5g pre-workout
5g post-workout
5g before bed (first week only)

If they don't have a workout then it's

5g in the morning
5g before bed


Thanks a lot. Just to make sure I get it right:

That means AFTER the loading phase it is 3 times per day (morning, preworkout, postworkout)?

  Post New Thread | Reply | Quote | Report
 

thoughts1053
Level 5

Join date: Apr 2008
Posts: 742

Before seeing the transition, I was planning on staying in this phase indefinitely (thinking it was just a balanced training phase) and cut carbs and add cardio to cut fat.

Now seeing that it's a deload phase, is there any routine you recommend following to cut fat? Get Jacked Fast using HTH methodolody?

  Post New Thread | Reply | Quote | Report
 

Christian Thibaudeau
Contributor

Join date: Feb 2003
Posts: 21082

thoughts1053 wrote:
Before seeing the transition, I was planning on staying in this phase indefinitely (thinking it was just a balanced training phase) and cut carbs and add cardio to cut fat.

Now seeing that it's a deload phase, is there any routine you recommend following to cut fat? Get Jacked Fast using HTH methodolody?


We are working on a fat loss program. But anyway, diet is the REAL key to fat loss... that and GPP also helps. I lost 8lbs and my partner Nick 11lbs since we started doing prowler work at the end of every workout (2 weeks).

And since started the first version of Fat-loss HTH, my wife has lost 28lbs in 10 weeks.

  Post New Thread | Reply | Quote | Report
 

therajraj
Level 1

Join date: Dec 2008
Posts: 10982

Christian Thibaudeau wrote:
thoughts1053 wrote:
Before seeing the transition, I was planning on staying in this phase indefinitely (thinking it was just a balanced training phase) and cut carbs and add cardio to cut fat.

Now seeing that it's a deload phase, is there any routine you recommend following to cut fat? Get Jacked Fast using HTH methodolody?


We are working on a fat loss program. But anyway, diet is the REAL key to fat loss... that and GPP also helps. I lost 8lbs and my partner Nick 11lbs since we started doing prowler work at the end of every workout (2 weeks).

And since started the first version of Fat-loss HTH, my wife has lost 28lbs in 10 weeks.


Will the fat loss HTH be based around the Anaconda Protocol?

  Post New Thread | Reply | Quote | Report
 

MAF14
Level 2

Join date: Feb 2009
Posts: 2528

Christian Thibaudeau wrote:
thoughts1053 wrote:
Before seeing the transition, I was planning on staying in this phase indefinitely (thinking it was just a balanced training phase) and cut carbs and add cardio to cut fat.

Now seeing that it's a deload phase, is there any routine you recommend following to cut fat? Get Jacked Fast using HTH methodolody?


We are working on a fat loss program. But anyway, diet is the REAL key to fat loss... that and GPP also helps. I lost 8lbs and my partner Nick 11lbs since we started doing prowler work at the end of every workout (2 weeks).

And since started the first version of Fat-loss HTH, my wife has lost 28lbs in 10 weeks.


this has me pumped. any word on when this is to be released?

  Post New Thread | Reply | Quote | Report
 

dverna
Level 10

Join date: Sep 2004
Posts: 45

Christian Thibaudeau wrote:
thoughts1053 wrote:
Before seeing the transition, I was planning on staying in this phase indefinitely (thinking it was just a balanced training phase) and cut carbs and add cardio to cut fat.

Now seeing that it's a deload phase, is there any routine you recommend following to cut fat? Get Jacked Fast using HTH methodolody?


We are working on a fat loss program. But anyway, diet is the REAL key to fat loss... that and GPP also helps. I lost 8lbs and my partner Nick 11lbs since we started doing prowler work at the end of every workout (2 weeks).

And since started the first version of Fat-loss HTH, my wife has lost 28lbs in 10 weeks.


How much prowler work typically?

  Post New Thread | Reply | Quote | Report
 

Christian Thibaudeau
Contributor

Join date: Feb 2003
Posts: 21082

MAF14 wrote:
Christian Thibaudeau wrote:
thoughts1053 wrote:
Before seeing the transition, I was planning on staying in this phase indefinitely (thinking it was just a balanced training phase) and cut carbs and add cardio to cut fat.

Now seeing that it's a deload phase, is there any routine you recommend following to cut fat? Get Jacked Fast using HTH methodolody?


We are working on a fat loss program. But anyway, diet is the REAL key to fat loss... that and GPP also helps. I lost 8lbs and my partner Nick 11lbs since we started doing prowler work at the end of every workout (2 weeks).

And since started the first version of Fat-loss HTH, my wife has lost 28lbs in 10 weeks.


this has me pumped. any word on when this is to be released?


No... the program isn't even completed, much less filmed.

  Post New Thread | Reply | Quote | Report
 

Christian Thibaudeau
Contributor

Join date: Feb 2003
Posts: 21082

dverna wrote:
Christian Thibaudeau wrote:
thoughts1053 wrote:
Before seeing the transition, I was planning on staying in this phase indefinitely (thinking it was just a balanced training phase) and cut carbs and add cardio to cut fat.

Now seeing that it's a deload phase, is there any routine you recommend following to cut fat? Get Jacked Fast using HTH methodolody?


We are working on a fat loss program. But anyway, diet is the REAL key to fat loss... that and GPP also helps. I lost 8lbs and my partner Nick 11lbs since we started doing prowler work at the end of every workout (2 weeks).

And since started the first version of Fat-loss HTH, my wife has lost 28lbs in 10 weeks.


How much prowler work typically?


It depends, it's never the same thing.

  Post New Thread | Reply | Quote | Report
 

Christian Thibaudeau
Contributor

Join date: Feb 2003
Posts: 21082

therajraj wrote:
Christian Thibaudeau wrote:
thoughts1053 wrote:
Before seeing the transition, I was planning on staying in this phase indefinitely (thinking it was just a balanced training phase) and cut carbs and add cardio to cut fat.

Now seeing that it's a deload phase, is there any routine you recommend following to cut fat? Get Jacked Fast using HTH methodolody?


We are working on a fat loss program. But anyway, diet is the REAL key to fat loss... that and GPP also helps. I lost 8lbs and my partner Nick 11lbs since we started doing prowler work at the end of every workout (2 weeks).

And since started the first version of Fat-loss HTH, my wife has lost 28lbs in 10 weeks.


Will the fat loss HTH be based around the Anaconda Protocol?


If you mean ''is the Anaconda protocol be necessary to make the program as effective as it can be'' the answer is YES... BUT the protocol for fat loss will be different than the protocol for muscle gain.

  Post New Thread | Reply | Quote | Report
 

Efuchs7
Level 5

Join date: Jan 2009
Posts: 590

more on a better protocol for fatloss please...

  Post New Thread | Reply | Quote | Report
 

bigla2004
Level

Join date: Dec 2009
Posts: 6

Christian Thibaudeau wrote:
dverna wrote:
Christian Thibaudeau wrote:
thoughts1053 wrote:
Before seeing the transition, I was planning on staying in this phase indefinitely (thinking it was just a balanced training phase) and cut carbs and add cardio to cut fat.

Now seeing that it's a deload phase, is there any routine you recommend following to cut fat? Get Jacked Fast using HTH methodolody?


We are working on a fat loss program. But anyway, diet is the REAL key to fat loss... that and GPP also helps. I lost 8lbs and my partner Nick 11lbs since we started doing prowler work at the end of every workout (2 weeks).

And since started the first version of Fat-loss HTH, my wife has lost 28lbs in 10 weeks.


How much prowler work typically?


It depends, it's never the same thing.


If one doesn't have access to a prowler, what type of gpp would you suggest

  Post New Thread | Reply | Quote | Report
 

therajraj
Level 1

Join date: Dec 2008
Posts: 10982

Is it a bad idea to do jump squats and vertical jumps in Chuck Taylor's?

Do you still use the low rep principle in fat loss programs?

  Post New Thread | Reply | Quote | Report
 

kjmont
Level 100

Join date: Feb 2010
Posts: 1153

bigla2004 wrote:
Christian Thibaudeau wrote:
dverna wrote:
Christian Thibaudeau wrote:
thoughts1053 wrote:
Before seeing the transition, I was planning on staying in this phase indefinitely (thinking it was just a balanced training phase) and cut carbs and add cardio to cut fat.

Now seeing that it's a deload phase, is there any routine you recommend following to cut fat? Get Jacked Fast using HTH methodolody?


We are working on a fat loss program. But anyway, diet is the REAL key to fat loss... that and GPP also helps. I lost 8lbs and my partner Nick 11lbs since we started doing prowler work at the end of every workout (2 weeks).

And since started the first version of Fat-loss HTH, my wife has lost 28lbs in 10 weeks.


How much prowler work typically?


It depends, it's never the same thing.


If one doesn't have access to a prowler, what type of gpp would you suggest


In the sprinting towards single diget body fat article they say that if you dont have a prowler, do burpees with a weight vest. And this is just a thought, Overhead squats may have a similar effect as prowler?

  Post New Thread | Reply | Quote | Report
 

DMobley1022
Level 3

Join date: Oct 2005
Posts: 98

Do you see any problem with starting the IBB program all over and going through all the phases again? Or do you suggest something else to do after the IBB program?

  Post New Thread | Reply | Quote | Report
 

Vir
Level

Join date: Jul 2009
Posts: 155

bigla2004 wrote:
Christian Thibaudeau wrote:
dverna wrote:
Christian Thibaudeau wrote:
thoughts1053 wrote:
Before seeing the transition, I was planning on staying in this phase indefinitely (thinking it was just a balanced training phase) and cut carbs and add cardio to cut fat.

Now seeing that it's a deload phase, is there any routine you recommend following to cut fat? Get Jacked Fast using HTH methodolody?


We are working on a fat loss program. But anyway, diet is the REAL key to fat loss... that and GPP also helps. I lost 8lbs and my partner Nick 11lbs since we started doing prowler work at the end of every workout (2 weeks).

And since started the first version of Fat-loss HTH, my wife has lost 28lbs in 10 weeks.


How much prowler work typically?


It depends, it's never the same thing.


If one doesn't have access to a prowler, what type of gpp would you suggest


Jim Wendler, a huge advocate of Prowler pushing, suggests hill sprints.

  Post New Thread | Reply | Quote | Report
 

kjmont
Level 100

Join date: Feb 2010
Posts: 1153

THE FOLLOWING IS NOT THE PROGRAM... IT IS A WORKOUT I DID MYSELF WHICH SHARES SOME SIMILARITIES WITH THE FUTURE PROGRAM

Yesterday was a push workout

A. Bench press
Type: Extended work (very high number of sets)
Technique: Ramping with micro-ramping
Intensity zone: 3 reps per set starting at roughly 60% of maximum, working up to max force set.

Basically I started with 60%, ramped up by 10lbs per set for 4 sets then switched to micro-ramping (5lbs jumps per set) until I hit the max force point... this ended up being 9 sets with the micro-ramping for a total of 13 sets.

Once I reached max force I added 10lbs and did a set of 2 reps. This wasn't a maximum efforts, but it was roughly my max load point (max weight I can use without having a sticking point) for the day.[/quote]

CT I was close-grip benching today for one of the full body days and ramped up but felt like i had just a little bit more in me so I tried the micro-ramping technique and I almost had to stop myself. I beat my old PR by 35 lbs.
My progression:
1 x 4 @ 115
1 x 4 @ 135
1 x 2 @ 145
1 x 2 @ 155
1 x 2 @ 160
1 x 2 @ 165
1 x 2 @ 170 - This was my last set before the max reps, i could've done maybe 175, but my 2nd rep slowed too much to continue without grinding the sets, but WOW it felt great. my previous best was 135 x 3.

  Post New Thread | Reply | Quote | Report