Has anyone heard of or even tried Christian Thibaudeau's Super Hero Program?? This girl at my gym wants me to start it with her in April...
Just wondering if you girls have any experience with it? It looks hard ( 100 reps of lateral raises..oh boy!), but I LOVE the challenge! I also think that it may break some plateaus I have been hitting..

Here is the program:

Superhero Program - Christian Thibaudeau

WEEKS 1-4
Monday (Shoulders conjugate/Traps)
A. Seated dumbbell press
4 x 6-8 reps
B1. Upright rowing
3 x 10-12 reps
B2. Seated incline lateral raise
3 x 10-12 reps
C. Arnold press
3 x 8-10 reps
D. Lateral raise
1 x 100 reps (take pauses if needed)
E. Barbell power shrugs
5 x 5 reps

Tuesday (Quads/Hams/Biceps/Triceps)
A1. Back squat
1 x 15, 1 x 12, 1 x 8, 1 x 20
A2. Romanian deadlift
1 x 12, 1 x 10, 1 x 8, 1 x 15
B1. Barbell curl
3 x 6-8 reps
B2. Close-grip decline press
3 x 6-8 reps
C1. Preacher curl
3 x 10-12 reps
C2. Decline dumbbell triceps extension
3 x 10-12 reps
D1. Hammer curl
3 x 12-15 reps
D2. Cable triceps extension
3 x 12-15 reps

Thursday (Traps conjugate/Shoulders)
A. Barbell shrugs
4 x 6-8 reps
B1. Haney shrugs (behind the back shrugs in the Smith machine)
3 x 10-12 reps
B2. Upright rowing
3 x 10-12 reps
C. Standing calf machine shrugs
3 x 8-10 reps
D. Rear delt machine
1 x 100 reps
E. Military press
5 x 5

Saturday (Chest/Back)
A1. Incline bench press
3 x 6-8 reps
A2. Bent over barbell rowing
3 x 6-8 reps
B1. Flat dumbbell bench press
3 x 10-12 reps
B2. Lat pulldown
3 x 10-12 reps
C1. Decline bench press
3 x 12-15 reps
C2. Seated rowing
3 x 12-15 reps

*NOTE: Abdominal work is performed after every workout. Alternate between these two:
ABS WORKOUT 1
A1. Kneeling cable crunch
3 x 12-15 reps
A2. Machine crunch (use a 505 tempo)
3 x 6-8 reps
A3. Swiss ball crunch
3 x max

ABS WORKOUT 2
A1. Eagle sit-up
3 x max
A2. Roman chair Russian twist
3 x 12-15 reps
A3. High pulley woodchop
3 x 12-15 reps per side

WEEKS 5-8
Monday (Upper chest conjugate/Biceps)
A. Incline bench press
4 x 6-8 reps
B1. Low-incline dumbbell press (stop short of lockout)
3 x 10-12 reps
B2. Incline cable flies
3 x 10-12 reps
C. Low-pulley crossover
3 x 8-10 reps
D. Bench press
1 x 100 reps (take pauses if needed)
E. Barbell curl
5 x 5 reps

Tuesday (Quads/Hams)
A1. Back squat
1 x 15, 1 x 12, 1 x 8, 1 x 20
A2. Romanian deadlift
1 x 12, 1 x 10, 1 x 8, 1 x 15
B1. Leg press
3 x 10-12 reps
B2. Gironda leg curl (leg curl with an elevated torso, as in a push-up position)
3 x 10-12 reps
C. Leg curl
1 x 100 reps

Thursday (Biceps conjugate/Upper chest)
A. Barbell curl
4 x 6-8 reps
B1. Reverse preacher curl
3 x 10-12 reps
B2. Hammer curl
3 x 10-12 reps
C. Machine curl 2/1 technique (lift with 2 arms, lower in 5 seconds with 1 arm)
3 x 5-6 reps per side
D. Preacher curl
1 x 100 reps
E. High incline dumbbell press
5 x 5

Saturday (Back/Triceps)
A1. Barbell rowing
3 x 6-8 reps
A2. Fat-man pull-ups
3 x max reps
B1. Weighted chins
3 x 6-8 reps
B2. Lat pulldown
3 x 10-12 reps
C1. Decline EZ-bar triceps extension
5 x 6-8 reps
C2. Rope triceps extension
5 x 12-15 reps
*NOTE: Abs work is still performed after every workout in an alternate fashion.

WEEKS 9-12
Monday (quadriceps/hamstrings)
A. Back squat
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
B1. Leg press
3 x 10-12 reps
B2. Leg extension
3 x 10-12 reps
C. Romanian deadlift
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

Tuesday (Shoulders/Back)
A1. Upright rowing
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
A2. Seated incline dumbbell lateral raise
4 x 12-15 reps
B. Cable lateral raise (one arm at a time)
3 x 15-20 reps per arm
C1. Barbell rowing
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
C2. Lat pulldown
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
E. Haney shrugs
3 x 12-15 reps

Thursday (Biceps/Triceps)
A1. Preacher curl
4 x 8-10 reps
A2. Alternate dumbbell curl
4 x 10-12 reps per arm
A3. Reverse barbell curl
4 x 12-15 reps
B1. Close-grip bench press
4 x 8-10 reps
B2. Lying barbell triceps extension
4 x 10-12 reps
B3. Rope triceps extension
4 x 12-15 reps

Saturday (Chest/Shoulders)
A1. Decline dumbbell press
3 x 8-10 reps
A2. Dips
3 x max reps
A3. Cable crossover
3 x 12-15 reps
B1. Seated dumbbell press
4 x 8-10 reps
B2. Standing lateral raise
4 x 10-12 reps
B3. Front dumbbell raise
4 x 12-15 reps
*NOTE: Abs should be worked after every workout (same as two other phases) plus additional resistance free abs work everyday

Looks like quite an intense programme. You definately need to be in a gym to do it, so I wont be doing it, as I only have home equipment.
Good luck with it! Let us know how you get on, and how it feels each day.

Looks like a good one. I have been wanting to start something new. This looks like it might be it!! Thanks. Let me know when you try it out.

~Justine

I will for sure :)

I spoke with my work out partner yesterday... looks like we may be starting next week!!

I did this for the length of the program and it does just that gets you in Movie superhero shape....great for summer time, but you need to make sure you get pleanty of rest, your nutrition is dialed in, and fish oil or Flameout will be needed. Since then I have been doing the TBT and I feel in is at lest 5 times better.

Sooooo I'll start looking a little more like my avatar then?? lol
...I don't know if I am familiar with TBT, Could you explain it?

Total body training..... http://www.T-Nation.com/...raining&cr=

Do this above and you will look better than you aviator

I looked at the TBT...I bet that does work!...You are doing some pretty good compound exercises in it... dead lifts, dips, chin ups ect....BUT TWICE A DAY?? I work shift work..I have to wake up before the sun comes up to get my work out in, let alone try to go twice ..LOL...
But, on that note I am trying to get a job with steady hours so if that ever happens for me I'll give the TBT a try

Oh no that is split up with upper body and lower body. The TBT is truely once a day 3 times a week. I add an extra days of HIIT High inensity interval training to deload. Click on the TBT in the articale I sent you.

Here is the program
http://www.T-Nation.com/...le.do?id=508031

Thanks, I'll probably look into something like this when I am done CT's program

Hey Alygirrl,
Where did you find this program at? Do you have a link?

~Justine

The girl who wants to do the program with me gave it to me but, I googled it and found it no problem.

I started CT's Super Hero program today!!

This program is going to be great!
What a work out...100 Lateral Raises...and I promise, I only had a 3 lbs dumb bell in each hand..LOL! by about rep # 80 I thought my shoulders and arms were on fire!!!!

I think I really am going to look like Woman when this program is over!! :)

Day 2 of the program...
I am sooooo sore today, yesterday's work out was tough. I was actually out of breath on my deadlifts.

Today is a recovery day. We had planned on an active recovery, maybe some leisurely activity to keep our bodies moving...BUT...any sort of twisting, crouching, lifting, pushing, pulling, walking at a face pace..is proving to be very DIFFICULT..LOL ;)I think my active recovery is going to consist of posting my program experience on MWA :)

Awesome!! You've got me pumped about it!! Keep us updated...I think I will start next week.

~Justine

Just curious did you recored any before measurements or weight to see if there will be a diff.?

I did about a month ago ( I took bf measurement and size meas.)..i'm sure I have changed since then..so maybe I'll do that again over the next few days..my workout partner is keeping track of the weights we use...it's funny, when you are doing 20 reps of squats you wouldn't believe what your weights drop to!!

I did the program last summer, and it worked pretty well. It brought my traps up for sure and made me look wider overall. Make sure you're nutrition is dialed in because I ate wayyy too much (extremely clean, but still too much), and I gained a bunch of fat with the muscle. It's a good program though, and the leg days are tough.


-dizzle

I don't think I'll have the same problem. My nutrition is dialed in...Actually, I am considering starting a pretty strict diet with restrictive calories, low carbs... but I want to wait to see how my body reacts with this workout plan. I don't want to restrict calories and start getting light headed... or if I start to lose some body fat because I have switched to a more intense program I may leave dieting until I plateau

Leg day today!!!! I'm looking forward to it!
I always love leg day, probably because I feel that is where I get the best results... I know I need all the nutrients I need for this work out, that is why I am choking back a protein shake ( super protein shake with banana, strawberries, greens+, yogurt and 2 scoops of whey) but it is way too early to get it down.

That is the only problem with morning workouts.. I wake up with just enough time to eat, have a coffee and get out the door...BUT, eating usually takes a while because my stomach is normally unsettled in the early A.M... so it's a challenge!!!

Hey Alygirrl,
Started the program yesterday. My partner didn't show so it went at it alone. Are you lifting real heavy? The workout went good, not very sore at all today like I was hoping to be :(. I felt like I lifted pretty heavy. Today looks a little harder. Ill let you know how it goes.

~Justine

Hey I was thinking of doing this program as well, but wasn't sure if I'd be able to lift heavy enough weights to get results... Please let us know how you are progressing and what sort of loads you are using... I think this would be really fun to start this summer... Thanks!

I lift fairly heavy. It depends on what Iam doing and the reps. For example, I did legs today, I squated 100lbs on my 1x8 set but on my 1x20 set I only squated 60lbs...so everything varies. Yesterday, I had to do 1 set of 100 lateral raises...I had 3lbs dumbells in each hand...I know, seems fruity. But, by rep 30 I was already feeling such a burn.

Your are not looking for your 1 rep max in this program, you want to be able to do what the program tells you to do...but it has to be challenging of course. I feel fatigue in muscles after almost every work out. The volume is very high in this program too. The point is to get through it all. So don't focus on lift super heavy. Focus on doing each exercise properly, with good form and focus on getting through it.