Author Topic: Christian Thibadeau's new layering format of hypertrophy... Tnations livespill  (Read 7513 times)

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pelham32

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Christian Thibaudeau:  LAYER SYSTEM PART 1: RAMP TO MAX: This first layer is all about activating the nervous system, increasing fast twitch muscle fiber recruitment and building the capacity to showcase strength. You basically ramp up gradually toward your max for the day. Start at about 40-50% and add 10-20lbs per set until you hit your max. Perform sets of 3 for the first 2-3 sets then switch to singles to reduce fatigue. We want about 6-9 ramping sets including 3-4 heavy ones (above 90%).

Today 14:47
Christian Thibaudeau:  LAYER SYSTEM PART 2: CLUSTERS: Clusters develop the capacity to recruit AND stimulate more FT fibers. It is a very powerful method to increase size, strength and density (giving the muscles a harder look). You use 90% of the weight you reached in your ramp. One set has several reps (3-7) performed 10 seconds of rest between them. You rest the bar on every rep, which is why it's best to start from pins or a deadstart. You stop the cluster set when you cannot perform more reps. You do 3 sets.


Christian Thibaudeau:  LAYER SYSTEM PART 3: HEAVY DENSITY LIFTING: This is the most effective way to stimulate as many fibers to grow as possible, especially now that the nervous system is "on". Each set is as follow: 5 reps/rest 10-15 sec/4 reps/rest 10-15 sec/3 reps/rest 10-15 sec/2 reps/rest 10-15 sec/1 rep... if you were able to get more than 17 total cluster reps over 3 sets, instead of 5-4-3-2-1 for HDL you do 4-4-3-3-2-2-1-1... you start with 65-70% and ideally would eventually be able to use 80%. Do 3 sets.

Christian Thibaudeau:  LAYER SYSTEM PART 4: MAX PUMP: This is an optional layer. The layer system is perfectly effective with just the first 3. But if you are using a powerful recovery agent like PLAZMA and want to take the pump to another level (driving more nutrients to the muscles) you can add the pump layer: One set is: hold the weight in mid range (peak for pulls) 5 sec./do 5 reps/hold 4 sec/do 4 reps/hold 3 sec./do 3 reps/hold 2 sec/do 2 reps/hold 1 sec/do 1 rep...

Christian Thibaudeau:  MAX PUMP (2): There is no pause during a max pump set (the "pause" is during the isometric hold... which is actually the hardest part!). Use 40-50% of the ramped max and perform 2-3 sets.


Today 14:30
Christian Thibaudeau:  BONUS WORK WITH THE MAX RAMP/CLUSTER/HDL LAYER: I mentioned it in the past: If I want to do more volume I add a max pump layer after the HDL... for the max pump layer you: hold the weight in mid range (peak for pulls) 5 sec./do 5 reps/hold 4 sec/do 4 reps/hold 3 sec./do 3 reps/hold 2 sec/do 2 reps/hold 1 sec/do 1 rep... there is no pause during all that like with the HDL. I use 40-50% of the ramped up max and do 2-3 sets.

Christian Thibaudeau:  BONUS WORK WITH ... (2): If I add a secondary exercise it is an explosive one (speed on a pumped muscle)... could be power snatches (with high pulls), push jerks/press (with pressing), med ball throws (with pressing), KB jump squats, etc.

Christian Thibaudeau:  BONUS WORK WITH ... (3) Very very rarely do I do an actual secondary lift as in "normal lifting work".... if you do the 3 basic layers then the max pump layer there is no way the involved muscles need or can benefit from more work. Every single fiber will have been stimulated, max growht factor release will be accomplished and so will the activation of the ERK pathway. And your muscles will be filled with nutrients. More would just create more fatigue.



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windmill consistently/ touch top of the square consistently



weight= 193
height= 6'3 1/2
highest touch= top of the square, which is 11'4

Raptor

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LBSS

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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Raptor

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I read "someone is always at fault" because "always" was bolded. So is "will". Just sayin'.

TheSituation

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I don't lift for girls, I lift for guys on the internet



[7:31pm] adarq: ripp, being honest, it's hard for u to beat jcsbck, he's on fire lately
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pelham32

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Well then I guess you guys are missing out on the gains... Because of the anti-reading
Goal

windmill consistently/ touch top of the square consistently



weight= 193
height= 6'3 1/2
highest touch= top of the square, which is 11'4

pelham32

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Goal

windmill consistently/ touch top of the square consistently



weight= 193
height= 6'3 1/2
highest touch= top of the square, which is 11'4

KYisaBeast

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I read it lol and it makes a tremendous amount of sense...I have been doing the 1st and 2nd layers along with Adarq's MEBM routine and I added 30 lbs to my squat max in the last month since my rest week...granted I'm starting back from scratch at 1rm of 225...but still...definitely a good read...I appreciate it bro

pelham32

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I read it lol and it makes a tremendous amount of sense...I have been doing the 1st and 2nd layers along with Adarq's MEBM routine and I added 30 lbs to my squat max in the last month since my rest week...granted I'm starting back from scratch at 1rm of 225...but still...definitely a good read...I appreciate it bro

I agree, I had been usin this for about a month before I and I really like it.  A couple things I had to change for the squat workout though.

I worked up to a training max I knew I could get with little to no grind. For me it started at 265lbs and progressed to 305lbs. (Very nice)

I decided to cut out the clusters as they were two taxing for me and felt they weren't helping as much as they did on the bench press.

The training max warmed me up for my work set, in which I decided to use myo reps instead of CTs High density layer. 

So my progression before I broke my wrist, was 265lbs - 305lbs training max. And 225lbs x 10 (1st myo rep set) - 245lbs x 8(1st myo repset)

CTs layers worked great for the bench press but not so much for the full squat so I tweaked a lot of it.
Goal

windmill consistently/ touch top of the square consistently



weight= 193
height= 6'3 1/2
highest touch= top of the square, which is 11'4

KYisaBeast

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Man you were going in lol I kept the training max to get up to 255-265...then I would do 3x5-7 @ 225 with 8 seconds between each rep...I felt like it was more effective than doing the SS 3x5 like I was doing before...I don't know where you found that article...but keep em coming bro...

Ryno2892

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Thib's stuff is concise and well expained that the average gym goer could make sense of it..................... I wish I could intern with him, or be part of those bootcamps t-nation does.... too bad I live in Australia  :raging:

pelham32

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I like Thibs, but he is always changing stuff to where it doesn't make sense. He had his Ibodybuilder as the best program ever then the next year switched to HP Mass then 6 weeks to super hero, then indigo programs, then he got into rings and doing the reverse grip bench from pins, now the HD layer and John Meadows collaboration to promote Biotests new Plazma.

He also says you will absolutely not recover from doing any of his programs if you don't buy and engulf large amounts of anaconda, mag 10, or now indigo (rip off), or plazma..his recommendations are off the wall to me, in one live spill when he was into rings he only recommended a 1000$ pair or waiting till biotest came out with theirs which never happened. He also recommended the prowler as the end all to leg training, and now he doesn't have One in His programs but encouraging everyone to buy the tnation one.. He is suspect a lot of times, But he does love to train and I usually like his programs even though change so much it's hard to stay consistent.

Chris Shugart, is another story.. I really don't like that guy. He has no useful purpose over at t-nation. He just recommends their products in every situation and is a sarcastic ass that is been owned multiple times especially by Alan Aragon. I really wish they would fire him but then again they wouldn't have the obsessive nut-huggery they are used to.

My little rant lol  :trolldance: 
Goal

windmill consistently/ touch top of the square consistently



weight= 193
height= 6'3 1/2
highest touch= top of the square, which is 11'4

LBSS

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tnation is a transparent front for a supplements company. just something to keep in mind when you read it.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Dreyth

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I used to love tnation back in 2006-2008 or so. I really learned a lot of stuff from there. But after a while they just got crazy with pushing their BS products and i stopped reading because of it, but also because i wasnt learning as much anymore.

I wonder how rampant the advertising has gotten now... Im afraid to look
I'm LAKERS from The Vertical Summit