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I,BODYBUILDER - PHASE 5
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T NATION
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I,BODYBUILDER - PHASE 5
by Tim Patterson and Christian Thibaudeau
03/26/10

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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Nyral
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I thought it was TC for a second there! Good to see a new face.

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Steff24
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Dr Hall is a beast in low incline bench press :D

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Steff24
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CT a quick question for thurday's workout bench press.
The plan says max force butit kinda looks like some sort of dynamic preactivation from the movement speed (the weight is compared to his bench press on monday even much lighter so it can't be max force?).
What is the idea behind that (in case of push press und seated dumbelloverhead press I get it but not in this case.

That programm is really great stuff!

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jasmincar
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that's some weaksauce deadliftst right there

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Christian Thibaudeau
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Steff24 wrote:
CT a quick question for thurday's workout bench press.
The plan says max force butit kinda looks like some sort of dynamic preactivation from the movement speed (the weight is compared to his bench press on monday even much lighter so it can't be max force?).
What is the idea behind that (in case of push press und seated dumbelloverhead press I get it but not in this case.

That programm is really great stuff!


The role of the bench on that day is just to activate the antagonist muscles of those involved in the main lift (rowing in that case). It helps you lift more weight in the main movement.

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Christian Thibaudeau
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Steff24 wrote:
Dr Hall is a beast in low incline bench press :D


He can be quite expressive. :) Overall great guy and amazing physique for a guy who was around when Moses was still alive!

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BigJackedBro
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This looks interesting, is the goal of this phase to increase our coordination and speed with all the muscle we built from I,BODYBUILDER?
Also, there is not many shoulder/triceps movements in here, are we to rely on the incline bench and other presses for that?
I think Dr Hall is great, I love the way he asks questions during the workout so that I don't have to later :)

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Christian Thibaudeau
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BigJackedBro wrote:
This looks interesting, is the goal of this phase to increase our coordination and speed with all the muscle we built from I,BODYBUILDER?
Also, there is not many shoulder/triceps movements in here, are we to rely on the incline bench and other presses for that?
I think Dr Hall is great, I love the way he asks questions during the workout so that I don't have to later :)


Phase 5 is a transition phase... or a deloading phase. It allows you to reload for the next program. This phase should be roughly 1-2 weeks in length, depending on how your recovery is.

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Steff24
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Christian Thibaudeau wrote:
Phase 5 is a transition phase... or a deloading phase. It allows you to reload for the next program. This phase should be roughly 1-2 weeks in length, depending on how your recovery is.


First of all thanks for your quick response to that bench press thing, now I got it :)
Interesting aspect I never thought about yet.

So when you mention the next phase how could it look like?
I personally did the chest spec for 4 weeks followed by one week recovering with some lighter workouts and les stress for the shoulders and pecs.
This week a started my second round of I,BODYBUILDER with shoulder spec again. That's ok in your eyes?

Edit: Sorry if my English isn't that well :)

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larsonbm
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Thibaudeau i would like your input on particular training philosophy and comparing it to the one of yours (CNS activation and fast twitch muscle fibers).

The philosophy I am questioning is Fascia Stretching. I'm sure you're familiar with this type of training. For those that are not, I will explain it as simplistic as I canâ?¦ All muscles are bound/inside in a "casing" (the fascia). The fascia can be tight/strong which can limit growth of your muscle fibers. The concept of the fascia stretch is that in order to see full hypertrophy potential you need to stretch the fascia and give your muscle room to grow. Think of a balloon. If the balloon is tight itâ??s very hard to blow this balloon into a large size. Now stretch that balloon multiple times and now you can blow up that balloon to a new and bigger dimension. The Fascia stretch training calls for MASSIVE amounts of pumps/blood flow to a target muscle in order to stretch the fascia. This stretch will create new space for the muscle fibers to grow. However, you do still need to perform strength/hypertrophy/fast-twitch training to fill this new space (stretched fascia).

Christian, what is your take on this philosophy compared to yours. I am a huge fan of your training and fully grasp the concept since I am a fitness consultant myselfâ?¦ Are certain individuals limited in their growth potential even if they incorporate the I-bodybuilder approach because their fascia is limiting their true growth? Could this type of training be incorporated in conjunction with yours for even better gains? I would truly appreciate your insight on this topic and would love to discuss this more.

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mombasa333
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for a guy who was around when Moses was still alive.

Thats too funny.....wait a damn minute, I helped him with his sheep!

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xilinx
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mombasa333 wrote:
for a guy who was around when Moses was still alive.

Thats too funny.....wait a damn minute, I helped him with his sheep!


Too Much Info, mombasa :-))))

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

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Christian Thibaudeau
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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

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Cprimero
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Just wondering who is Dr Tim? what is his background and why was he chosen?

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Christian Thibaudeau
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Cprimero wrote:
Just wondering who is Dr Tim? what is his background and why was he chosen?


He's a friend of Tim (Patterson) and has been training at Biotest's headquarters for a while. He is a good exemple because all his life he trained in a traditional bodybuilder manner, and by his own admission hadn't gained anything (size or strength-wise) in close to 10 years. When we switched him to our methodology he gained 9lbs in a few weeks and his strength went up drastically.

And making good gains at 52 when you had been stagnant for a long while is a great clue about how effective the methods are.

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Bobsta
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larsonbm wrote:
Thibaudeau i would like your input on particular training philosophy and comparing it to the one of yours (CNS activation and fast twitch muscle fibers).

The philosophy I am questioning is Fascia Stretching. I'm sure you're familiar with this type of training. For those that are not, I will explain it as simplistic as I canâ?¦ All muscles are bound/inside in a "casing" (the fascia). The fascia can be tight/strong which can limit growth of your muscle fibers. The concept of the fascia stretch is that in order to see full hypertrophy potential you need to stretch the fascia and give your muscle room to grow. Think of a balloon. If the balloon is tight itâ??s very hard to blow this balloon into a large size. Now stretch that balloon multiple times and now you can blow up that balloon to a new and bigger dimension. The Fascia stretch training calls for MASSIVE amounts of pumps/blood flow to a target muscle in order to stretch the fascia. This stretch will create new space for the muscle fibers to grow. However, you do still need to perform strength/hypertrophy/fast-twitch training to fill this new space (stretched fascia).

Christian, what is your take on this philosophy compared to yours. I am a huge fan of your training and fully grasp the concept since I am a fitness consultant myselfâ?¦ Are certain individuals limited in their growth potential even if they incorporate the I-bodybuilder approach because their fascia is limiting their true growth? Could this type of training be incorporated in conjunction with yours for even better gains? I would truly appreciate your insight on this topic and would love to discuss this more.


I'd be interested in seeing what Thib thinks of this too. Thib, in general what do you think of high rep training, does it have any place at all in your training methodology?

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Lonnie123
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Thib, Given that the next phases arent even filmed yet and probably wont be out in 2 weeks, would you recommend we do this phase for around 2 weeks, and then restart the program? Or is one of your other programs recommended (HSS-100 etc...)

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PtotheL
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Christian Thibaudeau wrote:
Steff24 wrote:
CT a quick question for thurday's workout bench press.
The plan says max force butit kinda looks like some sort of dynamic preactivation from the movement speed (the weight is compared to his bench press on monday even much lighter so it can't be max force?).
What is the idea behind that (in case of push press und seated dumbelloverhead press I get it but not in this case.

That programm is really great stuff!


The role of the bench on that day is just to activate the antagonist muscles of those involved in the main lift (rowing in that case). It helps you lift more weight in the main movement.



So it is a type in the thrusday program and all max force exercises should be read as Activation exercise using around 50% 1RM ?

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kjmont
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Join date: Feb 2010
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PtotheL wrote:
Christian Thibaudeau wrote:
Steff24 wrote:
CT a quick question for thurday's workout bench press.
The plan says max force butit kinda looks like some sort of dynamic preactivation from the movement speed (the weight is compared to his bench press on monday even much lighter so it can't be max force?).
What is the idea behind that (in case of push press und seated dumbelloverhead press I get it but not in this case.

That programm is really great stuff!


The role of the bench on that day is just to activate the antagonist muscles of those involved in the main lift (rowing in that case). It helps you lift more weight in the main movement.



So it is a type in the thrusday program and all max force exercises should be read as Activation exercise using around 50% 1RM ?



read the bottom of the exercise set up. it says use a weight thats heavy but you can still accelerate, 80-85% of your 1RM.

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DMobley1022
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Any teaser on what the next installment or program will be?

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Christian Thibaudeau
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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.

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izak
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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!

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DMobley1022
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Join date: Oct 2005
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Just want to make sure I'm doing this all correct. I have been using autoregulation with all the different types (Max Force, Ratchet, Force Spectrum, & Activation cluster).

Just want to make sure that is how you are supposed to do it. Can't wait for new program. I just started this program over again, but started with the back spec.

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