Thibaudeau's Guide To Hypertrophy-Clean Health Fitness Institute

 

BUILD YOUR PHYSIQUE By Christian Thibaudeau

TABLE TABLE OF CONTENTS  ABOUT CHRISTIAN THIBAUD THIBAUDEAU EAU............... .............................. ............................. ............................. .............................. ...................4 ....4  ABOUT CLEAN HEAL HEALTH TH FITNESS INSTITUTE............. ............................ .............................. ...........................5 ............5 WHAT IS HYPERTROPHY............... ............................. ............................. .............................. ............................. ............................. ....................... ........6 6 ....................... ......................... ......................... ........................ ....................... ........................ ........................ ...........7 DEFINING HYPERTROPHY........... ........................ ........................ ........................ ........................ ........................ ........................ ................. .....8 BENEFITS OF HYPERTROPHY............ ....................... ........................ ........................ ......................... ......................... ..................... .........14 THE SCIENCE OF HYPERTROPHY........... ........................ ........................ ........................ ........................ ........................ .................. ......15 THE MUSCLE GROWTH PATHWA PATHWAYS YS............  

........................ ........................ ........................ ........................ ........................ ..................... .........15 MUSCLE FIBER FATIGUE FATIGUE............ ........................ ........................ ........................ ........................ ........................ ........................ .................... ........15 MUSCLE DAMAGE............

 

MTOR ACTIVATION.......................................................................................... 18

 

LOCAL GROWTH FACTORS AND LACT LACTATE ATE RELEASE.................................. 18

........................ ........................ ........................ ....................... ...........20 PROGRESSION MODELS FOR HYPERTROPHY............ PROGRESSIVE OVERLOAD....... OVERLOAD................... ........................ ........................ ........................ ........................ ........................ ....................20 ........20 NUTRITION FOR HYPERTROPHY........... HYPERTROPHY....................... ........................ ........................ ........................ ........................ .............. ..22 CALORIES......................................................................................................................... 22 INSULIN............................................................................................................................ 22 CORTISOL......................................................................................................................... 23

........................ ........................ ........................ ..............23 CALORIC INTAKE FOR OPTIMAL MUSCLE GROWTH............ ....................... ........................ ........................ ......................... ......................... ....................... ....................... ........................ .............. ..24 PROTEIN INTAKE........... ........................ ........................ ........................ ........................ ........................ ........................ ........................ ........................ ................... .......25 CARBINTAKE............ CARBS AND IGF-1 LEVELS............ ........................ ........................ ........................ ........................ ........................ ........................ ...................... ..........25

....................... ........................ ........................ ........................ ........................ ................ ....25 CARBS AND STRESS MANAGEMENT...........  

........................ ........................ ........................ ........................ ........................ ..............26 CARBOHYDRATES PER DAY DAY............

 

....................... ........................ ........................ ........................ ........................ .................... ........26 CARBOHYDRATE TIMING...........

 

....................... ........................ ........................ ........................ ........................ ........................ ........................ .................. ......27 CARB TYPES...........

FAT INTAKE...................................................................................................................... 28

....................... ........................ ........................ ........................ ........................ ........................ ........................ .............. ..29 DAILY DAIL Y MEAL SCHEDULE ........... FUNDAMENTALS OF HYPERTROPHY PROGRAMMING................................ PROGRAMMING................................31 31 EXERCISE SELECTION.................................................................................................... 32 LIMB LENGTH AND EXERCISE SELECTION.................................................................. 33 TRAINING GOAL AND EXERCISE SELECTION............................................................  35

....................... ........................ ...................... ..........35 EXPERIENCE SKILL LEVEL AND EXERCISE SELECTION........... WHY EXERCISE VARIATION IS IMPORTANT FOR HYPERTROPHY..........................  40

 

........................ ........................ ........................ ........................ ........................ ........................ ........................ ........................ ........................ ..................... .........40 SETS............ ....................... ........................ ........................ ........................ ........................ ........................ ................ ....41 RATE OF PERCEIVED EFFORT........... ........................ ........................ ........................ ........................ ........................ ........................ ........................ ........................ .................. ......42 PRIMER SETS............ WORK SETS PER MUSCLE.............................................................................................. 43

........................ ........................ ........................ ........................ ........................ ........................ ................... .......44 WORK SETS PER EXERCISE............ ........................ ........................ ........................ ..............44 STRAIGHT SETS VS. RAMP VS. PYRAMID VS. WAVE ............ ....................... ........................ ........................ ........................ ........................ ......................... ................... ......46 NUMBER OF REPS PER SET........... ........................ ........................ ........................ ........................ ........................ ...................... ..........47 REPS VS. TIME UNDER TENSION............ TEMPO.............................................................................................................................. 47

........................ ........................ ........................ ........................ ........................ ........................ ................. .....48 REST INTERVALS & DENSITY............ 12 WEEK HYPERTROPHY SYSTEMS............ SYSTEMS........................ ........................ ........................ ........................ ....................51 ........51 ENHANCED VS. NATURAL LIFTERS.............................................................................. 51  

........................ ........................ ........................ ................... .......51 WHO NEEDS TO TRAIN MORE OFTEN? ............ ........................ ........................ ........................ ........................ ..............52 WHO SHOULD DO MORE CARDIO?............

 

....................... ........................ ........................ ........................ .................. ......52 WHO NEEDS TO LIMIT VOLUME?...........

 

WHO NEEDS TO PUSH HARDER DURING EACH SET?...............................53 53

 

WHO NEEDS TO EAT MORE PROTEIN?........................................................ 54

 

........................ ........................ ........................ ........................ .................... ........55 WHO NEEDS MORE CALORIES?............

 

WHO SHOULD TRY TO DECREASE CORTISOL LEVELS?...........................55 55

....................... ........................ ............56 WHO CAN EAT FEWER CALORIES WHEN DIETING? ...........  

....................... ...................... ..........56 WHO NEEDS TO STOP MAJORING IN THE MINORS?...........

........................ ........................ ..................... .........57 INTRODUCTION TO MY 12 WEEKS TRAINING SYSTEM............ ........................ ........................ ........................ ........................ ........................ ........................ ................. .....58 PERIODISATION RATIONALE............ ....................... ........................ ........................ ........................ ........................ .................... ........59 EXERCISE SELECTION RATIONALE........... WHICH PROGRAM IS RIGHT FOR ME? ........................................................................ 60

TRAINING PROGRAMS........... PROGRAMS....................... ........................ ........................ ........................ ........................ ........................ ...................... ..........64 SHORT LIMBS ADVANCED PROGRAM........... ....................... ........................ ........................ ........................ ........................ .............. ..112 NUTRITION PLAN FOR HYPERTROPHY............ HYPERTROPHY........................ ........................ ........................ ........................ ............212

........................ ......................... ......................... ........................ ....................... ....................... ......................... .............215 BEST FOOD CHOICES ............ ........................ ........................ ........................ ........................ ........................ ........................ ........................ ..................... .........216 MEAL SCHEDULE............ BIBLIOGRAPHY............ BIBLIOGRAPHY ........................ ........................ ......................... ......................... ........................ ........................ ........................ .................... ........218

 

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 ABOUT CHRISTIAN CHRISTIAN THIBAUDEAU

Coach Christian Thibaudeau has been coaching clients to world class results for over twenty years and has worked with athletes from twenty-eight different sports as well as pro and high-level bodybuilders and figure competitors. Christian is the only coach in the world that has worked with w ith Olympians, Mr Olympia competitors, Ms Olympia competitors, Crossfit Games participants and pro athletes; he himself has competed in weightlifting and bodybuilding.

Over his career, career, Christian has published five books on building muscle and strength as well as over 700 articles on training, dieting and supplementation. A generalist, his greatest strength is blending knowledge and tools from the various worlds of training (powerlifting, athletic performance, bodybuilding and Olympic lifting) to create the most advanced systems possible which have since been proven to yield astounding results.

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 ABOUT CLEAN HEALTH HEALTH FINTESS INSTITUTE Since 2008, Clean Health Fitness Institute has been regarded as Australia’s premiere fitness industry educators and personal training organization. Having certified over 10,000 personal trainers and fitness professionals in over 15 countries globally, we have developed a reputation as pioneers in the health and fitness industry worldwide. Clean Health Fitness Institute was founded by industry titan, Daine McDonald. In 2012, they opened their first high end personal training studio and over the 5 years that followed the company facilitated over 100,000 personal training sessions and developed a global reputation for results and excellence. Since 2008, we have annually coached numerous national and international champions in bikini, fitness and figure competitions across numerous organizations including the ICN, ANB, IFBB, WBFF and NPC. Clean Health Fitness Institute has featured in other publications such as Channel 9 with Kerri Anne, Fitness First Magazine, Nine MSN’s Health and Well-Being site, along with lecturing at some of the biggest health and fitness conferences globally including Filex, the Mefit Pro Summit and the Australian Fitness Expo.

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WHAT IS HYPERTROPHY

 

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WHAT WHA T IS HYPERTROP HYPERTROPHY  HY 

Hypertrophy is the scientific word to describe muscle growth. In the modern world of fitness, having a nice, scientific-sounding, name gives you instant ‘street cred’ cred’.. It sounds much better to say that you are in a ‘hypertrophy phase’ than to say that you are training to get ‘swole’ or ‘jacked AF!’ But, really,, that is what we are talking about; optimum hypertrophy training refers to a program aimed really at increasing the size of your muscles as much as possible. possible. This increase in size can come with an equal amount of strength gains, much lower strength gains or even no improvement in strength at all. Despite this, it is my belief that the best-looking physique is achieved when we train to improve both strength and size. Including more neurologically (heavier) work in a hypertrophy program favors the development of the fast-twitch fibers and tends to give the muscle a harder look, even at rest. I will, of course, explain why that is later in this book. DEFINING HYPERTROPHY Muscle hypertrophy is the thickening of the muscle fibers via a process called muscle protein synthesis. The main stimulus for muscle protein synthesis is resistance training (nutrition can also trigger this), as resistance training can increase muscle protein synthesis by optimising several pathways. When you perform a resistance training session it is possible to lose muscle over the short term via muscle breakdown (either because of muscle damage or the increase in catabolic hormones) but during the recovery period you will add muscle tissue if the amount of muscle protein synthesis exceeds the amount of protein breakdown. This is why rest and proper nutrition is paramount. What happens is that:  

1. When you train you will have a greater protein degradation than synthesis

 

2. For a period of 24-36 hours post-workout, muscle protein synthesis increases and you repair/build muscle.

 

3. If you wait for too long to stimulate that muscle again you can enter an involution period: if you do not stimulate muscle protein synthesis again, you will slowly lose the adaptations.

For maximum muscle growth, especially if you are a natural lifter, you need to hit each muscle group frequently. frequently.

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A steroid-using lifter increases his protein synthesis artificially 24/7 24/7,, he can train a muscle once a week and progress effectively because his body stays anabolic. The natural lifter will only have enhanced muscle protein synthesis in the trained muscle for 24-36 hours. If he waits a whole week to train that same muscle again, growth will be very slow because that muscle has an enhanced rate of muscle protein synthesis for only 24-36 hours as opposed to the whole week w eek for the enhanced lifter lifter.. By stimulating that muscle again after 24-48 hours you maintain higher rate of muscle protein synthesis over the week, leading to more muscle growth. A study by Dr. Brad Schoenfeld (2016) strongly support the notion that an equal volume of work, hitting a muscle twice per week, is more effective than training it once a week and there is evidence showing that hitting a muscle three times a week is even better better.. Frequency is everything for muscle gains. (Schoenfeld BJ, 2016)

BENEFITS OF HYPERTROPHY Whether you are a coach or someone who just wants to look and feel better, mastering the art and science of hypertrophy training is paramount. I rarely meet a client who does not need hypertrophy work to reach their goal. Even the thirty-eight-year-old housewife who “doesn’t want to get too big” or the grandpa of seventy-eight who simply wanted a better quality of life will need hypertrophy training, they just do not realise it! You You do not know what you do not know and a as s a coach it is up to you to program for hypertrophy training to support your client’s goals and get results. Whether your goal is aesthetics, performance related or you are simply seeking better health, hypertrophy is part of the solution. Let’s look at some of the benefits of hypertrophy:

Performance

Well-being/ Aesthetics

Health

+ Strength potential

+ Looking better naked

+ Insulin sensitivity

+ Storage of elastic energy

+ Confidence/self-esteem

+ Energy expenditure

+ Power potential

- Perception of pain

+ Quality of life (aging)

+ Recovery from injury

- Age-induced muscle loss

- Injury potential

- Risk of osteoporosis

Strength potential: A potential: A bigger muscle is potentially a stronger muscle; I say potentially because, if the nervous system is not efficient, you might not get much of a strength increase from making your muscles bigger. bigger. If all things are equal, gaining muscle will essentially increase your strength. Muscle mass is like your factory, the bigger the factory is and the more employees it has, the more products you can produce… in theory. However, However, if few employees show up for work, you will not be able to deliver on your production potential; this is muscle fiber recruitment. If your muscle is big but the nervous system is not efficient at recruiting your muscle fibres, your capacity to produce force will fall short of your potential. If your employees show up for work, but they are lazy, you still will not live up to your potential. This is what we call muscle fiber firing rate and it refers to how fast your muscle fibers can twitch to produce force. If your employees show up, work hard but do not work well together, together, you still will not be very productive. This is intramuscular coordination and refers to how coordinated your recruited muscle fibers are when trying to move a weight. w eight.

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Your employees might show up, work hard, work well together within their own division, but all the divisions involved in pumping out the finished product do not coordinate their actions. Y You ou still will not be able to reach your full potential. This is known as intermuscular coordination and it refers to how well the muscles involved in an exercise work together. together. So, as you can see, there is more to being stronger than having big muscles, but it remains the key foundation to be able to build a lot of strength. Storage of elastic energy: Hypertrophy energy: Hypertrophy work, especially when the eccentric action is emphasized, can make the tendons and the part of the muscle closest to the tendons (distal portion) thicker. thicker. This will allow you to store more elastic energy when absorbing force (e.g. when your foot strikes the floor when sprinting). This can then be turned into potential energy which will, in turn, make the following concentric action more powerful. A thicker tendon also has a strong stretch reflex which is key in being powerful, fast and agile. power. Power potential: If potential: If hypertrophy is the foundation for strength, strength is the foundation for power. After all, power is nothing more than producing a high amount of force in rapid actions. That is why it is also called “strength-speed”. “strength-speed”. The pyramid could look like this:

Of course, when it comes to the higher end of the pyramid, hypertrophy is less important, and too much of it can actually decrease speed and agility. agility. Increasing muscle mass can potentially increase your muscle’s capacity to produce strength and power, but if the added body weight surpasses the increase in power, you might become slower. slower. Furthermore, when you increase the size of a muscle, the pennation angle will change; this refers to the angle of the muscle fibers. If I am making a muscle bigger,, the angle of the fibers “open up” bigger up”.. Up to a certain point this change in pennation angle will increase strength; but, if it increases too much, it gives a worse power/speed leverage. That is why too much muscle can indeed make you slower even if you get a lot stronger in the process.

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Let’s look at a client case study... I train a member of the Canadian track cycling team who is transitioning to bobsleigh, when he was on the track cycling team, he weighed 80kg and squatted 230kg for 1 rep! He could also sprint 30m in 3.71 seconds. A body weight of 80kg is too light for bobsleigh, so we adjusted his training and he increased his body weight to 88kg, squatted 240kg for 7 reps and ran a 3.58 sec / 30m (which is fast AF). Next, he increased his body weight to 92kg, squatted 250 kg for 7 reps and his 30m sprint dropped to 3.68 sec. If your goal is to increase speed, you will need an optimal amount of muscle mass to achieve your potential. There is a point of diminishing returns and maybe even a point where performance decreases, but few of us will get there. Since power and agility are highly dependent on the stretch reflex, making the tendons thicker (as we saw earlier) will also contribute to increasing your potential. Injury potential/recovery from injury: Thickened tendons are less likely to get injured than smaller or thinner ones. Hypertrophy training, especially when emphasizing the eccentric action, can make the tendons thicker which will help reduce the risk of injuries. Also, more muscle mass basically becomes your armour and reduces the risk of injuries via physical contact. As you age, the loss of muscle is one of the main causes of many serious injuries. Preserving muscle mass, or increasing it, will reduce the risk of this happening. After an injury you will likely suffer from atrophy for disused; hypertrophy work is also the best way to regain the lost muscle tissue and get back to normal. Looking better naked: I do not need to explain this one too much because all of you who bought the book likely did it to improve physical appearance. However However,, I want to say that most people who begin to lift weights, do it to look better, even the woman who does not want to “look too big” or the guy who “only” wants to “look athletic” athletic”.. T To o achieve their ideal physique, they need to build muscle! The woman who does not want to “get too big” likely wants to look lean, toned and defined; which will require losing fat and building muscle. Maybe not the amount of muscle that a bodybuilder wants to build, but certainly enough to look firm and toned. See, muscle mass creates muscle tone and shape. The misconception with these women who think they will get too big is that they already think that they are too big before they even begin to lift (likely because they have an extra 10-15 kg of body fat). If they buildismuscle maintaining the fat they have,This they will notmake look more or toned because there half an while inch of fat covering their muscles. will only them defined look bigger, not better.. The problem is not adding muscle; it is the excess of fat. better However, they should not worry; the most muscle a woman can build per week, when everything is However, done perfectly, perfectly, is around 0.25 kg. Of course, she can gain more weight if she also adds fat and water weight, but the rate of muscle growth is not that fast. It is easy to slow down when you feel like you are growing muscle too fast. Just train to build muscle and when you have enough and are happy with the way you want to look, you can switch to a muscle maintenance plan. Better self-esteem: This self-esteem: This one is connected to looking better naked, if you like the way you look, and others begin to pay more attention to you, it will positively affect your self-esteem. Do not get me wrong, you should not begin training to please others, but as a side benefit - why not? Getting stronger often helps to increase confidence, especially as you become better at performing certain exercises,, you will enjoy them more in the gym and this often results in better performance. exercises

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Though there will be a self-esteem increase when improving your strength and appearance, it might not be as important as you think. Something to be aware of is that a lot of people who become passionate about training and who start with lower self-esteem can develop body dysmorphia; though they look great, they are dissatisfied because they develop a distorted body image. Both adding more muscle and hypertrophy training itself will improve insulin sensitivity. sensitivity. Insulin sensitivity refers to your cells responding easily to insulin. When we talk about insulin sensitivity,, we tend to refer to the tissues that have the capacity to store nutrients: adipocytes (fat sensitivity cells), muscles and the liver; the brain and other tissues also have insulin receptors. T To o make things simple, if you are sensitive to insulin and you eat a meal (especially if it contains carbs, and to some extent, proteins) you will only need to release a small amount of insulin to get the job done (send the ingested nutrients to their “storage facility”). If you are insulin resistant your cell’s receptors do not respond easily to insulin and you need to produce a lot more to do the job. We tend to say that being insulin resistant makes you store more fat because you are producing more insulin; this is incorrect. You do not store more nutrients/fat simply because you are producing more insulin. Firstly, because you cannot store more nutrients than you ingest. The fact that you produced more Firstly, insulin will not magically cause nutrients to be stored as fat; you will only store what you have eaten in excess. Furthermore, the reason you are producing more insulin is because your cells do not respond well to it. If you have to produce 10 IU of insulin to do the job of 5 IU it will not lead to storing nutrients any faster or to a greater extent than if you were sensitive and producing only 5 IU. The reason why insulin resistance makes it harder to get lean is not because it leads to more fat storage but rather, rather, because it makes it harder to mobilise and burn stored fat. The body is inefficient at doing two opposite things at once. If insulin is elevated it puts your body in “storage mode” and thus will be inefficient at mobilizing stored energy (including fat). Do not get me wrong, it can be done; but much less efficiently than if insulin is low. And that’s where the problem is! if I am insulin resistant, I will produce a lot more insulin in response to a meal and as a result insulin levels will stay elevated for longer. The issue here is not storing more nutrients but mobilizing less. Being insulin sensitive is a good thing; especially if the muscles become more sensitive than the fat cells. See, if your muscles are more sensitive to insulin than your fat cells, you will more easily store nutrients in muscles rather than in the adipocytes.  And this is whe where re hypertrophy comes into play! play!

Hypertrophy training increases muscle insulin sensitivity in three ways: 1

It creates more room to store nutrients. One of the ways to increase insulin sensitivity is simply to create more room in the “storage facilities”. facilities”. I explain this using a simple analogy; imagine that your muscles (or fat cells) are like the overhead bin in a plane. If there is a lot of room up there, it will be very easy to put your carry luggage in the bin; it will not require much effort. But, if the bin is almost full, you will need to push, pull, tug, move, shift, compress, until it finally fits. It requires a lot of effort to store the same luggage.

It is the same thing with storing nutrients insulin is the “effort” “effort”.. The more room there is in the muscles, the easier it is to store nutrients and the less insulin your need to produce. If the muscles are almost full it becomes much harder to get those nutrients in and you have to produce more insulin to get the job done.

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So, in its simplest form, insulin sensitivity is dependent on available storage room. By making your muscles bigger, bigger, you increase glycogen storage capacity which, by extension, improves insulin sensitivity. sensitivity. 2

Hypertrophy training itself relies heavily on carbs for fuel. Y You ou will use up a lot of muscle glycogen when training for hypertrophy; this is kind of like emptying the overhead bin before putting your carry-on up there: you create more room so it will be easier to store it. By using muscle glycogen, you are making more room in the muscles which means that it will be easier to store the carbs you eat, and thus you will not need to produce as much insulin to get the job done.

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Resistance training. Resistance Resistance training also increases insulin sensitivity by affecting the efficacy of the nutrient uptake and insulin systems directly as seen in the following study: “Strength training increased protein content of GLUT4, insulin receptor, protein kinase B-alpha/ beta, glycogen synthase (GS), and GS total activity (Holten MK1, 2004).” Because of these adaptations, insulin sensitivity was improved.

Energy expenditure: expenditure: Training for hypertrophy increases energy expenditure in three ways: 1

High energetic output during the workout; workout; simply put you burn more calories by lifting weights than by watching TV. Here it is hard to know exactly how many calories are burned during a workout. It depends on the exercise being performed (a squat uses more fuel than a curl), the number of reps and training method being used. For upper body lifts, a hypertrophy set lasting 40-60 seconds will “burn” 7-10 calories while it can get as high as 40 calories for a set of squat lasting one minute (Victor M. Reis, 2011). A hypertrophy workout for the upper body could “burn” 240 kcals more than your normal caloric expenditure for the duration of the workout, for the lower body it could burn up to 500 -600 kcals more than your normal caloric expenditure and a whole-body workout could be in the 300-500 kcal range. If you are an 80kg male, in fairly good shape (12% body fat) your BMR will be around 1900 kcals/day, or an average of 80 kcals per hour hour.. That 80 kcals would be added to the energy burned because of exercise. exercise.

2

over, your energy Excess post-exercise oxygen consumption (EPOC): (EPOC): after the workout is over, expenditure will stay elevated above baseline for a few hours. This is in part due to the elevation of adrenaline and cortisol that occurs during your session. As such, EPOC is proportional to the intensity of the workout, but generally speaking, we are talking about 5-10% of the energy expenditure from the session. If your workout “cost you” 500 kcals, then you will “burn” an extra 25-50 kcals in the hours after your session; not huge, but every bit counts!

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The cost of muscle repair/rebuilding: repair/rebuilding: Building muscle requires two things, protein and energy. Protein because it is the main solid component of the muscle; 22% of the muscle weight, while water accounts for around 70%. Therefore, 1kg of muscle requires you to add 220g of protein to the muscle, plus you need to account for the protein required to repair the damage from the workout. Considering the constant protein turnover throughout the day (constantly breaking down and building muscle tissue) you likely need to synthesize more than 220g of protein to build 1kg of muscle.

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Even if we only look at that 220 g of protein, it’s important to understand that the process used to fabricate muscle tissue requires energy, 3 kcals per gram of protein synthesized to be exact. At the very minimum you will need 1,000 kcals of energy to fuel the muscle growth process that will add 1 kg of muscle to your body. In reality, reality, it is likely twice that considering the constant protein turnover. turnover. As you can see recovering from resistance training and building muscle increase caloric expenditure. Having a higher caloric expenditure obviously makes it easier to lose fat and allows you to eat more without gaining as much fat. Quality of life: life: There is a strong correlation between muscle mass and quality of life in older populations. In fact a recent study by (Haraldstad K, 2017)has shown that elderly individuals significantly increased their health-related quality of life after 12 weeks of resistance training. Age-induced muscle loss: Muscle loss: Muscle loss as you get older is well established. In non-training individuals roughly 0.5 – 1% of the muscle mass is lost every year from the age of 50. A 70-year-old adult can thus have lost up to 20% of their muscle mass (SM, 2015). Resistance training is an effective way of preventing or even reversing this process. Here’s an example of this… Jacques Breton is a former client of mine and a special case. Jacques always wanted to be a fireman, but he did not meet the minimum weight requirement as his body weight was 65kg; the minimum requirements was 75kg, so Jacques became a carpenter instead. Finally,, at fifty-three years of age he decided to live his Finally dream and apply for the fire academy again. To meet the weight requirements, Jacques decided to take up weight training (and increased caloric intake) and it worked! He was able to get into the academy and became a firefighter at fifty-four. We met two years later, Jacques had fallen in love with training and started competing in FireFit, a fitness event for fire fighters; he hired me to coach him for this event. Jacques won the world championships a few times in his age group, but more importantly he kept improving his muscle mass, strength and endurance for ten years. In fact, he hit his PR on the deadlift at sixty-three years of age (185kg at 76kg). At sixty-five, Jacques started to lose strength and size but mostly because of a string of injuries that prevented him from training as often. The moral of the story is that it is possible to prevent or even reverse age-induced sarcopenias with resistance training.

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Weight training can be a powerful tool to reduce the ill-effects of aging. Weight

Risk of osteoporosis: osteoporosis: The benefits of resistance training on the prevention (and even reversal) of osteoporosis are well established. To quote a recent paper, “It [resistance exercise] exerts a mechanical load on bones consequently leading to increase in the bone strength. Based on the available information, RE (resistance exercise), exercise), either alone or in combination with other interventions, may be the most optimal strategy to improve the muscle and bone mass in postmenopausal women, middle-aged men, or even the older population” (Kim, 2018).

THE SCIENCE OF HYPERTROPHY Hypertrophy is simple, yet confusing as there are many factors which come into play. If you go on the internet to read expert’s articles or buy their training books you will encounter a myriad of totally different ways to train to build muscle. From the very low volume/high frequency approach of Dr. Scott Stevenson’s Fortitude Training, to medium volume/low frequency used by Paul Carter, the maximum pump work by John Meadows or the progressively higher volume of work by Dr. Mike Israetel. Heck, you can even go to the extreme of high volume + high frequency used by Arnold himself or the very low volume/low frequency system of Dorian Y Yates ates or Mike Mentzer. The thing is that all of these approaches work and these experts can give you many success stories to back up their claims. However, However, from experiences, all of these systems also have just as many failures or less than stellar results. The reason is that there are many pathways to stimulate growth; but depending on many factors like your age, muscle fiber dominance, immune system health, hormonal status, not all of these pathways and their methods will have the same effectiveness. In this guidebook, I present you two things: I explain how each approach works and with whom it will be best suited to; so, if you are a coach it will teach you to make the best choices for your clients. I provide training programs based on the approach that I used and that led to the best average results over the largest base of clients. Will it be optimal for everybody? No, not a single “ready-to-wear” program can do that, but it will work very well with the vast majority of people.

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THE MUSCLE GROWTH PATHWAYS I mentioned that there are several pathways that can lead to muscle growth. Let’s look at the main ones: 1

MUSCLE FIBER FATIGUE

To quote Professor (Vladimir Zatsiorsky Zatsiorsky,, 2006), “A muscle fiber that was recruited but not fatigued was not trained.” This approach approach is supported by the work of (Cameron J. Mitchell, 2012) that showed if you train to muscle failure (until you cannot lift a weight anymore) the muscle gains are the same over a ten week period whether you used 30% or 80% of your maximum for 3 sets.

Here we are talking about training to, or close to, failure. With each rep you are fatiguing more muscle fibers and your strength decreases (about 2-4% per rep). This forces your body to recruit more muscle fibers to continue moving the weight. Once you reach failure, you have recruited and fatigued a large amount of your muscle fibers and have stimulated them to grow. 2

MUSCLE DAMAGE

For decades, muscle damage was seen as the only way to stimulate growth. Damaging the muscle cells triggers the repair process, which is driven by the immune system and relies heavily on stem cells – they donate their material to repair the damaged muscle fibers and re-build them thicker thicker.. Muscle damage is best accomplished by using fairly heavy weights (70-85%) for moderate reps (5-8, maybe up to 10 reps per set) on exercises where the target muscle will be stretched under load.

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Out of all the pathways to stimulate muscle growth, muscle damage is the most reliant on progressive weight overload. Once a muscle has adapted to a load and been rebuilt stronger and more resilient, if you want to cause further damage while using the same exercise you will need to add more weight to the bar. This is to impose more mechanical load on each of the recruited fibers, increasing very the chance causing damage. you simply repeat the same load week after week, eventually little (if of any) damage will be Ifdone. Another way to keep causing muscle damage is to change the exercise. Especiall Especially y if it is a new exercise.. The reason is that when you are performing a new exercise, the intramuscular exercise coordination is not efficient. As a result, the muscle’s fibers do not work well together, together, they don not fire together, together, meaning that at any given time fewer fibers must handle the load. This places a greater load per muscle fiber which is more likely to cause muscle damage; this is why you get sore the first time you do a new exercise but, after a few times, the pain diminishes. Coordination also improves with every workout, making the fibers work more synchronously as the load is divided more evenly across the muscle fibers, decreasing the individual load of each fiber and decreasing the chance of causing damage. Note that muscle damage repair is heavily dependent on the immune system. People who have a weaker immune system will thus not respond well to training methods causing a large amount of damage. Here are some things that negatively affect the immune system and risk making muscle damage training less effective: Aging: as you get older the number of stem/satellite cells decreases and these are needed to Aging: as repair damaged muscle High stress: Cortisol stress: Cortisol inhibits the immune system, when chronically elevated your immune system will always be partially shut down Illness: When your immune system is challenged by an illness it will not be able to handle Illness: When muscle repair as efficiently. efficiently. Which is why, when you are sick, you should not lift heavy: you will not be able to efficiently repair the muscle damage. Anxiety: Anxiety comes with an elevated adrenaline production. Cortisol is the hormone that Anxiety: Anxiety catalyzes the conversion of noradrenaline into adrenaline. The more adrenaline you produce, the greater the cortisol release. Since cortisol inhibits the immune system, anxiety will also lead to a less efficient immune system. Nutrient deficiencies: Being deficiencies: Being deficient in some key micro-nutrients can have a negative impact on the working state of the immune system. Specifically, zinc, selenium, iron, copper, vitamins A, C, E, and B-6 and folic acid. Note that because it can increase cortisol, an excessivel excessively y low calorie/low carb diet can also lead to a weakened immune system. People with a weakened immune system will thus struggle to build muscle when causing a lot of muscle damage. After a training session, protein synthesis is elevated for 24-36 hours after a training session. According to (MacDougall JD, JD, 1995)after a workout protein synthesis is elevated by the following:  

- 4 hours post-workout: +50%

 

- 24 hours post-workout: +109%

 

- 36 hours post-workout: +14%

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To grow maximally you need to repair and build the new muscle tissue before the period of enhanced protein synthesis ends (36 hours); after this, protein degradation and synthesis in that muscle will be balanced and it will be hard to build new tissue. If the amount of muscle damage exceeds what you can repair in around 24 hours, it will be very hard to add new muscle on top of that. Another variable that can affect how well you respond to muscle damage-type work is your ACTN3 gene variant. The ACTN3 gene determines what type of muscle tissue you have. You have the ACTN3 RR gene which is often call the “speed gene” which gives people a very high ratio of fast twitch fibers, a greater level of muscle m mTOR TOR activation in response to training and a faster muscle damage repair. repair. On the other end of the spectrum you have the ACTN3 XX variant which is the “endurance gene” that leads to a higher ratio of slow twitch fibers, a greater max VO2 but lower muscle mTOR mTOR (so lower protein synthesis) in response to training and slower muscle damage repair (Kiely, (Kiely, 2017). Then you have people who fall somewhere in between. Muscle damage training works best with younger people (under forty), with a solid immune system and less overall stress. And the more slanted toward the ACTN3 RR profile, the better you will respond. People with the ACTN3 XX (lots of slow twitch fibers) will not gain a lot of muscle from muscle damage-type work.

To recap... rec ap... The hardest approach to recover from: requires more time  People with ACTN3 XX gene cannot tolerate a lot of it slow muscle repair Not the best approach with people who are « slow-twitch » dominant The optimal zone to train in is between 70 and 85% (6-10 reps per set) The best rep style is the 3/4th technique 6-12 work sets per muscle, 6-9 for people who are more slow-twitch or do not recover well from training, 9-12 for those with a better response to training  Requires the most exercises variation (changing more often) to minimize the impact of the repeated bout effect

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3

mTOR ACTIVATION

mTOR is a kinase (enzyme) that plays a key role in cellular growth, including muscle growth. It can increase protein synthesis as well as promote the activation of the insulin and IGF-1 receptors. Muscle mTOR can be activated via training or an energetic (food) surplus. mTOR triggers protein synthesis and initiates the muscle-building process. While every type of resistance training stimulates mTOR mTOR activation, two types have a greater impact – loading the eccentric or negative portion of the exercise and having a muscle under significant tension while it is stretched. So, we are talking slow eccentrics (4-6 seconds) while contracting the muscles as hard as you can and flexing the target muscle for 2 seconds in the stretched position. The mTOR mTOR growth pathway is the one that can be the most affected by concurrent (same session) endurance work; other pathways will be less affected. The reason is that endurance work will release AMPK, another kinase that antagonize/inhibits mTOR (JA, 2009). The optimal reps to maximally activate mTOR are as follows:  Accentuate the eccentric (4-6 seconds) and the stretch (1-2 seconds)  Time Under Tension Tension of 40-70 seconds per set  The tempo will be something like 5210 or 4220 or 6110  5-9 reps when using the recommended tempos  Because of the tempo the load will be lighter; 50-60% is a good starting point  Select exercises where the target muscle reaches a fully stretched position

This type of training is made more effective by ingesting protein or amino acids (mostly leucine) before the workout. Phosphatidic Acid supplements will also help. These increase mTOR activation. Carbohydrate supplements will also increase the mTOR mTOR response to the session. This training requires less recovery time than the first two methods we saw earlier, earlier, but more than the next method (Growth Factors and Lactate pathway).

4

FACTORS CTORS AND LACT LACTATE ATE RELEASE LOCAL GROWTH FA

The burn, or accumulating lactate (lactic acid), has long been associated with muscle growth by bodybuilders. And science has recently shown that they were right. Lactate itself can trigger muscle growth (Oishi Y, 2015). Lactate increases stem cell activity, increases follistatin and decreases myostatin which leads to muscle growth. A correlation between lactate and MGF (IGF-1) release in muscle has also been found. These local growth factors will directly stimulate protein synthesis in the muscle. Follistatin is important as it inhibits myostatin:

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Myostatin (GDF-8): a myokine produced by the muscle cells that inhibits (blocks) several processes that are required to build muscle, including muscle cell growth and differentiation. The more myostatin you release, the less muscle you can build. Follistatin is a binding protein that can neutralize myostatin, by producing more follistatin, your muscle growth potential will be higher due to a lower myostatin action. Below is a Belgian Blue. A breed of cattle born without the capacity to produce myostatin; it essentially looks like Phil Heath and its does not train or take protein supplements. This shows that the less myostatin you have, the more muscle you can build.

This is maximized with a long time under tension (40-70 seconds per set) and, in the case of local growth factors accumulation, keeping the target muscle under constant tension. Specifically: Constant tension: keeping the muscle contracted every inch of every rep Constant loading: ¾ range of motion, not reaching positions in which the loading of the target muscle(s) is significantly reduced Time Under Load of 40-70 seconds per set Avoiding unloading because of momentum/accelerat momentum/acceleration ion Works best with exercises exercises where you can keep the tension on one muscle Ideally exercises where you have a peak contraction at the end of the range of motion If there is no peak contraction at the end of the concentric (squats, bench press, curls, etc.) it is best to cut the ROM short Works better with exercises that are lower on the neurological scale Out of all the training approaches, this one is the easiest to recover from.

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PROGRESSION MODELS FOR HYPERTROPHY Progressive overload remains one of the most important principles for continuous progression. However,, depending on your goal, progressive overload can mean various things. For example, However when using more of a strength-building approach, it means gradually adding more weight to the bar,, this also applies to hypertrophy training, especially if using the muscle damage approach. bar However,, when it comes to hypertrophy it can also mean two other things: However Gradually increasing volume (adding reps, adding sets or adding exercises) exercises) Gradually adding more “intense” training methods This is why you should not start with all the ‘cool’ training methods such as rest/pause, mechanical drop sets, wave loading, drop set, etc. When you are a beginner or even intermediate lifter, lifter, it is best to stick to more basic loading schemes because the more advanced stuff is not yet needed to stimulate growth. If you start with these advanced methods right off the bat, there will be nowhere else to go once your body has adapted to this intense stimulus. Here are the most common progression models when training for hypertrophy: *Note that the reps and sets used are only for illustration purposes. PROGRESSIVE OVERLOAD Gradually adding weight to the bar every 1-2 workouts  Week 1: 8 reps @ 75%/RPE 8  Week 2: 8 reps @ 77.5%/RPE 9  Week 3: 6 reps @ 80%/RPE 8  Week 4: 6 reps @ 82.5%/RPE 9  Week 5: 6 reps @ 85%/RPE 10  Week 6: Change exercise Step-like progressive overload  Week 1: 8 reps @ 75%/RPE 8  Week 2: 6 reps @ 80%/RPE 8  Week 3: 4 reps @ 87%/RPE 8  Week 4: 8 reps @ 70%/RPE 6 (deload)  Week 5: 8 reps @ 77.5%/RPE 9  Week 6: 6 reps @ 82.5%/RPE 9  Week 7: 4 reps @ 90%/RPE 9  Week 8: 8 reps @ 72.5% (deload)

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Wave progressive overload  Week 1: 10/8/6/10/8/6 (RPE 7)  Week 2: 8/6/4/8/6/4 (RPE 8)  Week 3: 6/4/2/6/4/2 (RPE 9)  Week 4: 10/8/6 Deload (RPE 6) Linear rep progression  Week 1: 8 reps @ 70%/RPE 7  Week 2: 10 reps @ 70%/RPE 8  Week 3: 11 reps @ 70%/RPE 9  Week  Week 4: 12 reps @ 70%/RPE 10 Double progression model Here you use a rep range prescription (e.g. 8-10). You You start with a weight you can do for the lower end of the range (8 in our example) for all of your work sets. When you can do all of your work sets at the selected weight at the top of the range (10 in our example) you add weight at the next session. Methods intensity progression model Week 1: 8-10 reps @ 70%/RPE 9 Week 2: 8-10 reps + Rest/Pause Rest/Pause @ 70% RPE 9.5 Week 3: 8-10 reps + double Rest/Pause @70%/RPE 10 Week 4: 8-10 reps + double Rest/Pause + isometric hold @ 80%/RPE 10+

Furthermore, within a periodized hypertrophy program, volume/tonnage should gradually increase from phase to phase. Similarly, Similarly, beginner programs should have less volume than intermediate programs; intermediate will have less than an advanced program. Basically, as your body adjusts to resistance training, you must increase the stimulus.

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NUTRITION FOR HYPERTROPHY 

Nutrition is just as important as training when it comes to building muscle or losing fat. If you do not provide the adequate nutrients to fuel the muscle growth process, you will not be able to build the muscle you want. Let’s look at the science of eating for muscle growth and body re-composition: CALORIES Every diet that works to drop fat, works via a caloric deficit, removing a particular nutrient from your diet (carbs or fat) does not make you lose fat if you are consuming a caloric surplus. T To o lose fat, calorie consumption is the most important factor. factor. I have known plenty of keto dieters and intermittent fasting proponents who have not been remotely lean despite eating that way for a year or more. It is not that keto does not work for fat loss; it’s that if you consume a caloric surplus while eating keto you will gain fat, just like with any other eating style. Similarly,, calories are also important when it comes to building muscle. As we saw earlier Similarly earlier,, protein synthesis requires energy, mTOR mTOR activation is greater when you are consuming a caloric surplus and IGF-1 requires carbohydrate/insulin to be maximized. This is why building muscle while being in a caloric deficit is a lot more difficult, if not unlikely unlikely.. That said, calories are NOT the only important factors, especially if you are interested in improving body composition (ratio of muscle to fat). We must also consider the following factors INSULIN Many believe nothing is more important than calorie expenditure. They will even say things like insulin sensitivity and thyroid hormone levels do not matter matter.. Technically, echnically, they are right. Insulin facilitates the entry of ingested nutrients into their respective storage facilities – muscle, liver, liver, and fat cells. Insulin does not make you store more nutrients than you ingest. It can’t. So, in a way, those who say that are correct: it is the caloric surplus that makes you fat, not the insulin itself. But if your insulin is elevated above a certain point you will not mobilize (burn) fat as efficiently. If your body has produced a lot of insulin after a high-carb meal, it will stay elevated for longer. longer. You You will remain inefficient at mobilizing fat for a longer period of time. Insulin’s overproduction is what prevents efficient fat loss. And it affects muscle too. Muscle growth actually benefits from insulin production, especially if your muscle cells are more insulin sensitive than your fat cells. If they are, then you will be better at partitioning nutrients toward muscle cells. Did you catch that? Insulin is not always bad. It is important for muscle growth. Insulin itself is anabolic and anti-catabolic as it directly increases mTOR mTOR activation and your muscle’s nutrient uptake, and indirectly increases IGF-1 released by the liver. liver. So, even though caloric intake is key in gaining or losing weight (and losing fat/gaining muscle), insulin and insulin sensitivity are also important.

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CORTISOL People are confused by cortisol and its role when it comes to dropping body fat for a lean physique. On one hand, it is a hormone which should increase fat loss. It plays a role in the breakdown of stored energy (glycogen, fat, protein) for fuel. As a stress hormone, it gets your body ready to deal with a stressful situation like running away from a tiger. Energy mobilization is one of the most important elements of dealing with stress. Furthermore, cortisol increases the body’s release of adrenaline by helping with the conversion of noradrenaline into adrenaline. Adrenaline increases energy mobilization too. It also increases energy use. Charles Poliquin often claimed that cortisol makes you fat, he specifically said that elevated cortisol makes you store more fat on your belly and lower back. Sadly, Sadly, this idea of spot-storing body fat discredited him in the eyes of some coaches and the evidence-based crowd dismissed the impact of cortisol on fat loss/fat gain. Here’s the thing, cortisol is a mobilization hormone and when it is released acutely and not chronically chronically,, it does help with fat loss. However, if it stays elevated chronically it can hinder fat loss by reducing the conversion of the T4 However, thyroid hormone (mostly inactive in regard to metabolic rate) to the T3 thyroid hormone (which plays a significant role in setting metabolic rate). The more T3 you have, the higher your metabolic rate will be and the easier it’ll be to lose fat. Chronic cortisol elevation decreases the conversion of T4 into T3, decreasing metabolic rate over time. This is important for natural lifters because, if you use a form of dieting (and training) that leads to excessively high levels of cortisol, you run the risk of slowing down your fat loss efforts in the long run. Excessive caloric deficits can lead to chronic cortisol elevation and so does complete deprivation of Excessive carbs. Think about it, cortisol’s first function is maintaining a stable blood sugar level. So, when blood sugar drops down (when carbs or calories are too low) cortisol and glucagon are released to bring it back up. Cortisol is also released to mobilize other fuel sources so the greater the caloric deficit, and the lower the carbs, the more you risk increasing cortisol. For an enhanced lifter, lifter, this is not a huge problem because the anabolics can compensate for the increase in catabolism from the cortisol due to the increase in anabolism from the steroids. And if they take fat-loss drugs, the impact of cortisol on metabolic rate also does not matter that much, especially if they take synthetic T3 like Cytomel. But, for a natural lifter, lifter, chronic cortisol elevation can not only slow down fat loss in the long run, but also make it harder to gain muscle or even maintain it while dieting down. This will be important when we talk about the optimal caloric intake for dieting or gaining. CALORIC INTAKE FOR OPTIMAL MUSCLE Natural lifters cannot force their body to build muscle faster than their physiology allows. Meaning excess weight gain through a calorie surplus, will also lead to an increase in fat. Dr. Dr. Fred Hatfield presented a table indicating how much muscle you could build per week; for men it averaged out to 0. 0.125 125 to 0.25 kg per week (Hatfield, 1993). This is accurate for most people. However, However, as you get more experienced, this rate will decrease. Over the course of his training career, career, an average (non-enhanced) man can hope to add 20-25 kg of muscle above what would have been his normal adult weight. This is pure muscle we are talking about; you can gain more “weight” than that, of course.

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There are exceptions. People who are genetically gifted to build muscle (lower myostatin expression, naturally higher testosterone and IGF-1 levels, as well as having the ACTN3 RR gene variant) can build more. People who are exercise non-responders (opposite (opposite of what I just mentioned) might be lucky enough to gain 7 kg of muscle over their lifting lifespan. Adding muscle without gaining any fat certainly is possible. It requires a humongous amount of precision and control over every variable – stress, rest, food intake, training, NEAT, NEAT, etc. And even when all these are accounted for, for, it can make the process slower. While we do not want to get fat while trying to add muscle, adding a little bit might make it easier to build muscle. It is not because fat makes you more muscular, muscular, but because eating enough guarantees you are getting plenty of nutrients to fuel muscle growth. When trying to add muscle we are shooting for a weekly increase of 0.25 – 0.5 kg of scale weight. This will give you minimal fat gain though there will be some water weight gain, increases in muscle glycogen, and fat. A good starting point is 35 kcals per kg of body weight. The following factors should be taken into consideration when increases calories for muscle growth: Natural lifters cannot force their bodysurplus, to build will muscle than their physiology Meaning excess weight gain through a calorie alsofaster lead to an increase in fat. Dr. Drallows. . Fred Hatfield presented a table indicating how much muscle you could build per week; for men it averaged out to 0. 0.125 125 to 0.25 kg per week (Hatfield, 1993). If you gain between 0 and 0.23 kg you should increase calories by a factor of 2. For example, you could go from body weight x 35 to body weight x 37 If you DROP weight than you should increase intake by a factor of 3-4 If you gain more than 1 kg decrease caloric intake by a factor of 1 to 1.5 If you gain between 0.5 and 0.9 kg it becomes a judgment call. Y You ou can either stay at the same level or decrease intake by a factor of 0.5-1 If you need to increase calories, increase protein, carbs, and fat equally. equally. If you need to add 250 calories per day you would add 84 calories from protein (21g), 84 calories from carbs (21g) and 84 calories from fats (9g) PROTEIN INTAKE High protein intake is the second most important element to promote positive change in your physique, both during a fat loss phase and during a growth period. During a muscle-building phase, a greater proportion of what you gain will be muscle (instead of fat) when you eat a higher percentage of protein. During a fat loss phase, eating a greater amount of protein will allow you to maintain muscle or even gain it, which means most of the weight you lose will come from fat. But, here’s the kicker: When you are a natural lifter, it is not just about consuming as much protein as you can. You You have a limited capacity to add muscle mass. So, adding too much protein will not be of much use and could even reduce the anabolic impact of protein through an increase in deamination and an increase of the conversion of amino acids into glucose. Enhanced lifters do not really have this problem because the anabolic steroids increase protein synthesis 24/7, 24/7, allowing them to use a much higher amount of protein to build muscle. This is why you sometimes see pro-bodybuilders consuming 400-plus grams of protein.

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During a mass-gaining phase, bumping protein intake up to 2.2-2.5g per kg of body weight is where most natural lifters should be. During a fat loss phase, you can go up to 2.5-2.75g per kg of body weight. Ingesting more protein when you are dieting down is a good approach as it will likely decrease muscle breakdown and help maintain a stable blood sugar level, which will decrease cortisol production. CARB INTAKE It is hard to build muscle at an optimal rate, naturally, naturally, when you do not consume any carbs. I am not saying you can’t do it if your protein and calorie intake are high enough, but it will be much harder harder.. So, how can consuming carbs around your workout increase muscle growth? After all, isn’t muscle made from protein? Yes, but carbs, and the insulin production they lead to will increase mTOR expression from the training. If you consume carbs pre or intra-workout, the mTOR mTOR will be activated more than if you do not. And the more you activate mTOR, the greater your increase of protein synthesis will be from the workout. This is important for natural lifters who need to trigger protein synthesis with their lifting sessions. Having carbs around workouts also has other benefits that will positively increase muscle growth. First, carbs before and/or during the workout will decrease cortisol release. During the session, cortisol’s cortisol’ s main function is to mobilize nutrients to fuel the workout. While lifting, glucose is the most efficient fuel source. (Yes, (Yes, even more than ketones.) The more fuel you need to mobilize, the greater the cortisol production will be. If you provide easily absorbed carbs like highly branched cyclic dextrin before and during your workout, you will have less need to mobilize stored glycogen, which means you do not need to pump out as much cortisol. Less cortisol means more growth. Having carbs around workouts can also increase your capacity to tolerate a higher training volume (more easily available fuel, decreased cortisol) and grow from it. CARBS AND IGF-1 LEVELS Low-carb diets lead to lower levels of systemic IGF-1. It is likely because, in order to produce a large amount of IGF-1, you need both growth hormone and insulin. These do not necessarily need to be present at the same time. One theory is that insulin makes the liver more sensitive to producing IGF-1 when growth hormone is released. Why is that important? Because IGF-1 is the most anabolic hormone in the body. You do not need a huge amount of carbs throughout the day, but enough to stimulate insulin release once or twice a day will certainly help with the muscle-building process. CARBS AND STRESS MANAGEMENT Carbohydrates can help you deal with stress and anxiety by increasing serotonin and decreasing cortisol and adrenaline; carbs can help you relax. The connection between carbs and serotonin is well known and is likely the reason behind the term, “comfort food. food.”” When you feel sad you tend to experience an increase in cravings for ‘junk’ food and consuming these foods will make you feel better.. This is likely because of an increase in serotonin. better

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We have two key amino acids, tyrosine and tryptophan. Tyrosine is a precursor to dopamine (which amps up the nervous system) and tryptophan is a precursor to serotonin (which calms you down). When you eat protein, both amino acids are present in the digestive system and they can compete for absorption and transport. The more carbs you ingest with protein, the more tryptophan is favored. But fewer carbs, relative to the protein you have eaten, mean you will tend to produce more tyrosine. By consuming more carbs with your protein, you facilitate the production of serotonin, which calms the brain down, reduces anxiety, and lowers cortisol. When you eat protein and few (or no) carbs you will get more of a dopamine increase, which amps you up. Ingesting carbs will also decrease cortisol levels. If you ingest carbs, you keep blood sugar levels higher,, so there is less need to produce cortisol. Finally, when you lower cortisol, you will also lower higher adrenaline. Cortisol increases the conversion of noradrenaline into adrenaline. So, you can use carbs when you need to decrease cortisol and relax.

DAY Y CARBOHYDRATES PER DA Depending on your insulin sensitivity, sensitivity, make carbs 40% to 60% of your non-protein caloric intake – your total daily caloric intake minus the calories from protein. So, if your calorie intake is set at 2200 per day and your protein intake at 250g per day (250g of protein = 11000 000 calories) it gives you a non-protein caloric intake of 1200 calories per day. 40% of 1200 calories is 480 calories or 120 grams 50% of 1200 calories is 600 calories or 150 grams 60% of 1200 calories is 720 calories or 180 grams The rest of the non-protein caloric intake would come from fat. The more body fat someone carries, the more I recommend 40%. The leaner someone is, the more I recommend 60%. This is why when I diet down a client, we normally start with fewer carbs. As the diet progresses, carb intake increases.

CARBOHYDRATE TIMING The most important time to have carbs is around the workout. Right before or during, have as much as 50% of your daily carb intake. The most I would use is around 90 grams. The average is 40-60 grams. Carbs are also most important in the evening. It sounds counterintuitive, but to maximize recovery, growth, and quality of life, this is the best option. Carbs will help you relax at the end of the day and lower cortisol levels. You also do not want to have carbs in the meals prior to the training session. Why? Because you want to favor dopamine production so that the nervous system will be more activated for your workout. So, if you train at 4PM, you could have a schedule like this:

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Breakfast: Protein and fats Lunch: Protein and fats fats Snack: Protein and fats fats Workout nutrition: Protein and carbs from from Plazma™ Dinner: Protein and carbs carbs Snack: Protein and carbs carbs The main rule to remember: no remember: no carbs in the meals before the workout (except for right before or during your workout) and divide your carbs between workout time and the meals after your session. Keep carbs in the last two meals of the day to help you unwind. And eating carbs midday could reduce the mental edge when you need it. If you have carbs before and during the workout, you do not need more carbs after the session. In our example above where we consume 2200 calories, 250 grams of protein, and 150 grams of carbs, the schedule would look like this: Breakfast: 40g of protein and fats Lunch: 40g of protein and fats Snack: 40g of protein and fats Workout:: 40g of protein and 60g of carbs Workout Dinner: 40g of protein protein and 60g of carbs Snack: 40g of protein protein and 30g of of carbs During a mass-gaining phase, since you are consuming more carbs (because the caloric intake is higher) we often add protein and carbs post-workout; thus, we end up having carbs in four meals or so. CARB TYPES

So far, far, everything I have said would seem to agree with the IIFYM (if it fits your macros) dietary strategy,, wherein someone could eat any food they want, given the allotment of each macronutrient strategy is met. But, for optimal changes in body composition, food quality also matters. Granted, if you take an obese person who eats 6000 calories a day from crappy food and you put them on a 2500 calorie diet with 250 grams of protein, they will lose fat rapidly regardless of their source of carbs and fats. But, when talking about someone who is already in good shape and wants to optimize their physique, food quality matters. When it comes to carbs, except for those consumed around workouts, we want a lower glycemic load which would w ould come primarily from more natural or unprocessed carbs to minimize the insulin spike. If you spike insulin more, it takes longer to come back down. As long as insulin is elevated, fat mobilization is less efficient. Try these carb sources for times outside of your workout:

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 Sprouted grain bread (Ezekiel for example)  Oatmeal  Rice  Rice pasta  Quinoa  Potatoes (all types)  Beans  Lentils  Berries  In a muscle-gaining phase, you can consume more carbs and add some post-workout. FAT I NTAKE FAT INTAKE The amount of fat you consume is fairly straightforward. Y You ou calculate total caloric intake (let’s say it is 2200 calories), protein intake (let’s say it’s 250 grams or 1000 calories), and carb intake (we went with 50% of non-protein intake, so 600 calories or 150 1 50 grams). From there it’s only a matter of filling the gap. You have 2200 total calories per day. Subtract 1000 calories for protein. Subtract 600 calories for carbs. This equals 600 calories from fats. Each gram of fat is roughly 9 calories, so 600 6 00 calories is 67 grams of fat. If we look at our previous diet schedule it now looks like this: Breakfast: 40g of protein protein and 22g of fats Lunch: 40g of protein protein and 22g of fats Snack: 40g of protein protein and 22g of fats Peri-workout: 40g of protein and 60g of carbs from Plazma™ Dinner: 40g of protein protein and 60g of carbs Snack: 40g of protein protein and 30g of of carbs

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DAIL DAILY Y MEAL SCHEDULE This guidebook does not include a sample diet because caloric intake will vary based on your size and goal. Once you have those calculations, it is simple to plug and play using a food tracking app such as My Fitness Pal. Here is how to set up the meals depending on the time of day you train. Training Early Morning (No Time For Breakfast) Workout:: Protein and carbs Workout Breakfast: Protein and carbs carbs Lunch: Protein and fats fats Snack: Protein and fats fats Dinner: Protein and fats Snack: Protein and carbs carbs Training in the Morning (With Time For Breakfast) Breakfast: Protein and fats Workout:: Protein and carbs Workout Lunch: Protein and fats fats Snack: Protein and fats fats Dinner: Protein and carbs carbs Snack: Protein and carbs carbs Training in the Mid-Afternoon Breakfast: Protein and fats Lunch: Protein and fats fats Workout:: Protein and carbs Workout Snack: Protein and fats fats Dinner: Protein and carbs carbs Snack: Protein and carbs carbs Training in the Late-Afternoon Breakfast: Protein and fats Lunch: Protein and fats fats Snack: Protein and fats fats Workout:: Protein and carbs Workout Dinner: Protein and carbs carbs Snack: Protein and carbs carbs

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Notice I did not add an evening training time. For a natural lifter this is the absolute worst w orst time to train. THE EFFORT AND THE RESULTS The optimal diet requires some effort and precision, especially for a natural athlete. Y You ou will need to calculate your calories, protein, carbs, and fat needs, weigh your food and adjust your intake weekly. But, if you are serious about optimizing your physique that is what needs to be done. If you are content with “good enough” then just wing it, but don’t be disappointed if the results are hit or miss.

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FUNDAMENTALS OF HYPERTROPHY PROGRAMMING

Designing a training program is much like having a doctor select a medication schedule to cure an illness. The doctor must first analyze the specific needs of the patient, then decide on a strategy to fix the problem. Choosing a medication, a dosage, a dosing schedule, the treatment duration and auxiliary strategies. You do the same with training; you select the medication (exercises), the dosage (sets, reps and tempo) the strength of the medicine (intensity (intensity and density) and the schedule. There is a science behind muscle growth or strength increases; you are imposing a specific stress on the body to force it to adapt. This adaptation is what gives you the growth you are aiming for, we used to program instinctively,, according to what “felt right” or based on trial and error instinctively error.. But we now know a lot more about the processes necessary to increase muscle. To To maximize your gains, you must make the best choices when it comes to volume, intensity, intensity, frequency of training and exercises selection. Let’s look at those variables individually: EXERCISES SELECTION Whether you are a coach designing a program for one of your clients or someone who is passionate about training and writing down his next plan, you must make a series of decisions that will impact how effective the plan will be. How do you split the body up? How many sets? How many reps? Any special methods? How about tempo or rest intervals? These are all important to determine the training effect; but one decision plays an even bigger role. Even though it seems logical to be it at the forefront of your decision-making, for many people it is an afterthought. The most important consideration is exercise selection. Exercises Exercise s selection

symptoms you have the flu. I am going Doctor: According to your symptoms Doctor: According to prescribe you 200mg twice a day. 200mg of what?  :  : Patient  Doctor: What medicine do you prefer? Which one has worked best for you? 

Does the above example make sense to you? Not really. Well, neither does selecting exercises based on what you feel like doing or which ones you like. Do not get me wrong; being motivated by your training is very important to maximize your gains. But, when it comes to selecting the exercises in your program other elements must be considered: body type (long limbs vs. short limbs), muscle weaknesses/strength, training objective, injuries and stress levels all are key elements that should be used to select the best exerc exercises ises to give you maximal results. results.

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There are no mandatory exercises! There is no such thing as an exercise exercise you must do. Not the bench press, nor the deadlift not even the back squat. However there are priority movement patterns that should be the cornerstone of your programs: Squat pattern Hip hinge Single leg movement Horizontal and vertical press Horizontal and vertical pull While there are exceptions, these should be in most programs at least to some extent. This does not mean that you have to have a back squat in your programming. It can be a front squat, Zercher squat, Goblet squat, landmine/lumberjack squat, etc. The deadlift from the floor is not to be blindly added to a program either. either. It can be a Romanian deadlift, good morning, single-leg RDL, etc. The variation you select will depend on the individual levers and level. For example, someone with long legs might benefit more from a front squat with heels elevated than a back squat to build the quads whereas someone with short legs will grow just fine from the back squat. LIMB LENGTH AND EXERCISE SELECTION The first thing to consider when selecting the exercises in a program is someone’s limb length relative to their height. This will affect the overall exerci exercise se selection strategy. Remember Remember that you have a limited capacity to recover from training stress. In non-beginners it is a smarter strategy to invest your “training money” where it is needed the most. Rather than spending too much of it on muscles that grow more easily you should focus on those that will have a hard time being stimulated. For the upper body  Short arms: Mechanical advantage in pressing movements and disadvantage in pulling exercises. As such there should be more pulling work than pressing work. This can either mean more pulling exercises exerci ses or simply a greater volume of pulling work (higher reps or more sets).

Among the pressing muscles people with short arms tend to be more triceps dominant. Deltoids are the second-best pressing muscles and pectorals are the worse. Exercise selection should represent this; they will need more direct pectorals work but very little direct triceps work. For pulling muscles they will build biceps and traps easily, followed by the mid-back (rhomboids/rear delts) and lats will be the hardest to build. This means more focus on the lats.

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exercises and Long arms: The opposite to those with short limbs; they are at an advantage in pulling exercises will need more pressing work, especially if performance is their main goal. The dominance among pressing muscles is also normally the opposite as for short armed people: they will have an easier time building the pectorals, delts will be second and triceps will be the hardest to develop. With their pulling muscles, the lats will be the easiest to build, rhomboids/rear-delts will be second. Traps and biceps will be harder to stimulate and will require more direct work. For the lower body  Short Legs: They are at a mechanical advantage with quad-dominant exercises but developing the posterior chain, especially glutes, will be much harder. harder. Any form of squatting will make their quads grow but developing their glutes will require a specific specific strategy and more targeted ex exercises. ercises. If they are squatting, they do not really need direct quad work w ork and pretty much any form of squatting will work equally. equally. If strength is their goal, they will need more assistance work for the deadlift but much less for the squat.

People with short legs don’t benefit as much from unilateral work (lunges, split squats) than people with longer limbs. They still work but are not as necessary as for people with longer limbs when it comes to increasing muscle mass. Among the lower body muscles quadriceps are the easiest to build for them, calves are normally second, hamstrings and glutes are hardest at 3rd and 4th and normally require more direct work. Long legs: They are once again the opposite to those with short legs. Their posterior chain will be more easily involved in the big compound movements.

When selecting a squat, people with longer legs will need variations where the torso can be maintained more upright to be able to develop their quads. Because of their leverages this often means elevating the heels and a front- loaded squat (front squat, Goblet squat, landmine squat, Zercher squat) will work better than a traditional back squat (although a high bar back squat with heels elevated will work well). Unilateral work is very effective for those with long legs; unilateral exercises should represent a higher percentage of their lower body training volume than for people with short limbs. This is likely the reason why someone like John Rusin instinctively includes more unilateral work in his program and me much less: he has long legs and my own legs are short. For people with long limbs the glutes are normally easier to build, hamstrings are second. Quads and calves are more difficult to grow. Of course, you will have exceptions, but these are true a vast majority of the time.

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TRAINING GOAL AND EXERCISE SELECTION When I competed in Olympic weight lifting I chose not to do pectoral work (to avoid losing overhead mobility) and did not train arms to avoid making it harder to rack the bar in a clean. Similarly Similarly,, Canada’s strongest man Jean-Francois Caron puts very little emphasis on the bench press because horizontal pressing is not really important in strongman competitions and he finds that he loses overhead mobility and performance when focusing on the bench press. In line with this, male gymnasts do very little lower body work to avoid getting their legs too heavy which would make all of their skills more demanding. With figure competitors, I would often have them train only back, delts, glutes and hamstrings because that is what they need to get the look that will be rewarded in competition. Training Training should be tailored specifically to suit the goal of the client. For example, I am training a track cyclist who is top three in the world and the ratio of lower body to upper body work is 3:1 with zero isolation work for the upper body. The moral of the story is that you do not need to train every muscle equally, you need to put an emphasis on training the muscles and movement patterns that will contribute the most to achieving your goals. When I suffered an elbow injury years ago, I focused almost exclusively on gymnastics ring work. Since then my right elbow has been unable to reach full extension, leading to a compensation which caused injury to my right shoulder (likely due to a partial labrum tear). I find that I cannot press heavy weights anymore. Because of this, and since I am goal driven, I decided to train for a 600lbs squat. To do that, I dropped all neurologically demanding exercise exercises s for the upper body to invest all my neural resources on squatting heavy, thus readapting training to suit my new goal. When allocating training volume, you should think about what your true goal is. If your goal is aesthetically based, you must have a clear picture of the look you want to achieve and select exercises exerci ses which will help you develop muscle where you want it. I suggest you take a picture of yourself and objectively assess where you need muscle the most to get the type of look that you want, then design your exercise plan around this. Y You ou might need two thirds of your exercises for the upper body (or two thirds for the lower body). Either is fine. You should still train most of the basic movement patterns, but you will not necessarily need any more lower body work w ork than a squat and a hip hinge. Be objective with yourself, look at what you really want to get out of training and select your exercises accordingly. EXPERIENCE SKILL LEVEL AND EXERCISE SELECTION Though CrossFit has done a lot of good for the training community by democratizing the use of the big basic lifts like squats, deadlifts, cleans, snatches and push presses, amongst others, I still cringe when I see beginners with very little motor skills doing deadlifts and ‘cleans’. ‘cleans’. Exercise selection should always be scaled down or regressed accordingly to your level. This mistake is not made only in CrossFit boxes. Personal trainers do it daily: they have beginners do the back squat and deadlift from the floor simply because they are considered “the best” exercises. exerci ses. As I mentioned, there is no such thing as a mandatory exercise. There are movement patterns you should train and master. master. The goal should be to reach the highest level of each pattern, and this should not be rushed. You should progress gradually through the steps at the pace that your motor skill development allows.

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Squats Let’s look at the squat as an example. This is what a progression could look like: Air squat to bench Air squat DB wall squat Landmine squat Goblet squat to bench Goblet squat DB squat (DBs to your sides) DB squat (DBs held on your shoulders like a front squat) Frankenstein squat Front squat Back squat You could even add intermediate steps like box front squat and box squat. The goal is to back squat and then get strong on the back squat. For us, this looks simple because most of us can squat properly.. But a seventy-year-old lady with no training experience might need to start from step one. properly And that is fine! The goal as a coach is to gradually progress this client down the above list at a pace that will suit her capacity to master the movement patterns and exercises. exercises. Here is a quick list for all the key movement patterns. Yours Yours might differ or you might want to change it slightly, slightly, but the key is to have such a list and use it to establish proper progression. NOTE: You do not need to use all the steps with every client, some clients might be able to skip a NOTE:  few exercises if they have good motor learning. Hip hinge Hip hinge with plate held on chest Partial hip hinge with a single KB between your legs DB RDL (dumbbells held to your sides) Trap bar RDL DB RDL (Dumbbells to the front) Barbell RDL Pin pull above knees Pin pull below knees Pin pull shins level KB swing Deadlift from floor Explosive pull from blocks Explosive pull from hang Explosive pull from floor

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Single leg movements Peterson step-up Sled walking backwards Prowler pushing Split squat Farmer carry Bulgarian split squat Step-up Lunges Unilateral farmer’s carry Backward lunges Walking lunges (forward) Walking lunges (backwards) Horizontal pressing Smith machine push up (the bar on the Smith machine can be adjusted higher or lower to make this more or less difficult) Standing dual cable press Neutral grip DB floor press Neutral grip DB bench press Neutral grip DB incline press DB floor press DB bench press DB incline bench press Floor press Bench press Incline bench press NOTE: You could argue that dumbbell exercises should be higher up than the barbell version NOTE:  because they require more motor control. The reason I chose to put dumbbell before barbell is because someone with left or right imbalances (which will be the case with sedentary individuals) will likely compensate when using a barbell.

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Horizontal pulling TRX/Ring row at high body angle TRX/Ring row at lower body angle Horizontal row Horizontal row with feet elevated (so that the body is parallel to the floor) Horizontal row with high feet elevation (so that, in the low position, the shoulders are lower than feet) Seated cable row neutral grip Seated cable row pronated grip Seated cable row supinated grip Chest-supported row (seal row) DB bent over row Pendlay row Bent over barbell row  Vertical  V ertical pressing Landmine press with two arms Single arm landmine press Half-kneeling single arm DB press High incline (60-75 degrees) DB press neutral grip Neutral grip seated DB shoulder press High incline (60-75 degrees) DB press pronated grip Seated DB shoulder press pronated grip Standing neutral grip DB press Standing pronated grip DB press Barbell Savickas press (shoulder press seated on the floor with legs extended) Military press Push press  Vertical  V ertical pulling Neutral grip lat pulldown narrow or mid grip Supinated lat pulldown, shoulder width Pronated lat pulldown, shoulder width Supinated lat pulldown, narrow grip Pronated lat pulldown, narrow grip Neutral lat pulldown, wide grip

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Supinated lat pulldown, wide grip Pronated lat pulldown, wide grip Active hang Neutral pull-ups Supinated pull-ups Pronated pull-ups Sternum pull-ups When working with an intermediate or even advanced trainee who has already mastered the top exercises exerci ses in each category, category, we should still use a progression from phase to phase. Instead of using a phase ranging from the simplest to more complex exercises, one we will go from general to specific. So, what is general and what is specific? Specific: refers to the exercises that most directly improve the goal you are aiming for. for. These are the movements that are the most effective and will normally provide the greatest motor unit recruitment whilst respecting your individual biomechanics the most. General: refers to all exercises that do not focus on specific movements and are aimed at developing overall muscle mass, often in muscles other than the ones being targeted by the specific exercises. For example, if you are a short-limbed individual, the best and most specific squat variation would be a regular back squat. Whereas, for a long-limbed individual, it could be a cyclist squat or a front squat with heels elevated. From there you establish a progression, working your way backwards. If our program has four three-week phases that gives us four different ‘main ‘ main lifts’ per movement pattern. The progression is designed so that the closer you are to the end of the plan, the more similar exercises exercises are to the ones in the last phase (working from general to more specific). Let’s look at our short-limbed and long-limbed individuals and what a progression could look like for the squat.

Short-limbed individual – Intermediate level Phase I

Phase II

Phase III

Phase IV

Front squat

Wide stance back squat

Narrow stance back squat heels elevated

High bar back squat

Long-limbed individual – Intermediate level Phase I

Phase II

Phase III

Phase IV

Dumbbell split squat

Front rack Bulgarian split squat

Front squat heels elevated

Back squat with heels elevated

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exercises cises (such as in Note: If our goal is performance or if you have to perform using particular exer Note:   powerlifting where where you have to perform perform on the squat, bench press press and deadlift), the “end result exercise exerci se (phase IV)” would be more dependent on the final objective than your own individual biomechanics and the exercises in the previous phases would be selected to help your own body  progress effectively effectively toward that end result result exercise exercise by fixing the weakest weakest links.

WHY EXERCISE VARIATION IS IMPORTANT FOR HYPERTROPHY Changing the exercises from phase to phase is more important when training for hypertrophy than when training for strength and performance. In fact, when I work with elite athletes, I normally do not rotate the main lifts in their workout. For example, I am training two members of the Canadian national bobsleigh team and one of the best track cyclists in the world. The first two keep the back squat and close-grip bench press in their program pretty much year-round. The cyclist uses the safety bar squat in all of his phases. In regards to athletes, efficiency is more important than variation. On top of that, when training for performance with heavy weights, every time you do a new “big lift” the neurological stress is magnified. The athlete’s training is already very demanding neurologically so you do not want to keep increasing it further, if you can avoid it. However, However, when your goal is to stimulate maximum muscle growth, exercise variation is very important. This is especially true on the “A series” exercises (your main lifts) as these exercises are loaded more heavily and rely mostly on the muscle damage pathway to hypertrophy. hypertrophy. As we saw earlier, when you become extremely efficient in a lift, muscle damage is reduced because the load is more evenly distributed on all the fibers involved and they stretch at the same time. This reduces the amount of muscle tearing taking place. When you switch to a new exercise, your intramuscular coordination is much less efficient. The load is unevenly distributed on the various muscle fibers recruited and they lengthen at different paces, thus creating a lot more tearing action. That is why, when you switch to new exercises you have never done before you may experience more soreness. After doing these exercises exercises a few times, the soreness decreases significantly. SETS When talking about exercise/medication exercise/medication “dosage” the first variable we will be looking at, is the number of sets. First the number of work sets per muscle group and then per exercise. But first let’s address one key element. Work sets and preparation sets Normally when we write a program, we only include the number of work sets. Most of the time, especially when doing big compound movements, those work sets need to be preceded by preparation and warm-up sets. For example, if your first work set calls for a 180kg squat you cannot  just walk in, put 180kg on on the bar and go. Y You ou risk injury injury,, but you also will not be able to perform optimally as your muscles are not prepared (blood flow is lower, lower, muscle temperature is colder, intramuscular friction is higher, higher, there is less synovial fluid in the joints, etc.) and the nervous system is not activated yet. So, to start, you might need to lift with just the bar, 60kg, 100kg, 120kg, 140kg and then 160kg prior to your first work set. Preparation sets will always be determined based on the exercise you are performing. If you are doing a wrist curl you likely will not need more than one preparation set.

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The ‘big basic’ exercises exercises (multi-joint movements with free weights) require the most preparation sets because they are bigger lifts (they have greater neurological demands and more weight needs to be lifted) and since they are done at the beginning of the workout, you need to prepare the body. By comparison, isolation exercises exercises might not necessarily require a preparation set because, by the time you are at are that“smaller” pointer” in your program, are fully warmed-up, exercises “small by nature and you use much less weight. the CNS is fully turned on and those The number of preparations sets for intermediate exercises (multi-joint movements on machines/ pulleys or on which you cannot use a lot of weight) will be exercise-specific but will be lower than with the big free weight lifts. Normally one or two (up to three) preparation sets are used on those intermediate movements. The number of preparation sets is important because, even though they are not ‘high stress’ sets, they still represent volume. More volume equals more energy mobilization, which might seem cool if you are interested in getting leaner, but the more energy you use in a session, the more cortisol you will release. While cortisol is important for workout performance (both directly by increasing energy mobilization and indirectly by spiking adrenaline), too much of it can decrease muscle growth by making muscle protein degradation higher than protein synthesis. This inhibits the immune system (which is key for muscle damage repair) and may lead to the overexpression of myostatin; a myokine that can limit how much muscle your body allows you to build. You want enough preparation sets to optimize performance, but not so many that your volume becomes excessively excessively high. So, how do we determine how many preparation sets to use? Let’s first look at the Rate of Perceived Effort (RPE) scale to determine what classifies as a warm-up/ preparation set.

RATE OF PERCEIVED EFFORT The key for a natural lifter who prefers high volume training, is to maintain the proper level of perceived effort. Below is the reference for each of these levels:

In green you have what we call true warm-up sets. These are sets where the exercise is essentially effortless. Using an empty barbell up to around 30-40% of your maximum is a good range.

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The yellow zone is that I call ‘preparation sets’ sets’.. These are still technically warm-ups. The goal is to get the body ready for the work sets by increasing CNS activation, increasing the sensitivity of the neuromuscular junction but also by preparing yourself mentally for the heavier weights which will follow. These sets have anywhere between three and six repetitions in the tank. Since there is around a 2-4% dropfirst in performance each repetition this means 9-20% than the weight which will be used in the work set. For for example: if your first work set calls forless six reps at 80% (I will not give you a precise percentage but I will present a chart to help you select the weight based on the number of reps to do) the preparation sets zone would use between 60 and 70% on the bar. PRIMER SETS When preparing for big multi-joint lifts I recommend using primer sets. A primer set is a set close to or at the weight used in your first work set. These should be done with lower reps than planned. The objective is to get mentally ready for your work set and to top off neurological activation. So, when warming-up for the big basic exercises you essentially have three steps: Warm-up sets Preparation sets Primer set(s) Let’s imagine that your squat 1RM is 180 kg and your first work set calls for 145 kg x 6 reps. Your warm up could look like this: Empty bar x 10 (warm-up) 60 kg x 8 (warm-up) 80 kg x 6 (warm-up) 110 kg x 6 (preparation) 130 kg x 6 (preparation) 145 kg x 1-2 (primer) 145 kg x 6 (first work set) As you can see the primer set does not cause stress or fatigue because it is very submaximal. However,, it gets you used to the load for your first work set and will lead to a better performance However right out of the gate. The stronger I am, the more preparation sets I will need to do. Someone who squats 300 kg might need three warm-up, five preparation and two primer sets whereas someone who squats 80kg might only need one warm-up, one preparation and one primer set. For intermediate exercises (multi-joints on machines and pulleys) you do not need ‘warm-up’ sets if they are done in the middle of the workout because the body and muscles involved are already ready to go. You only need one or two preparation sets to get into the groove of the new exercise. With isolation movements you likely will not need any warming-up or preparation work. Once again, if the “C series” uses big lifts you might need a few preparation sets before your work sets. Remember, the role of warm-up/preparation sets is to increase the performance in your w Remember, work ork sets and reduce the risk of injuries. If doing warm-up sets does not provide any benefit (because the body is prepared and the CNS is amped up already) it will just be junk volume that might lead to higher cortisol levels without giving your body any more valuable stimulation.

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WORK SETS PER MUSCLE The number of sets per muscle for maximum hypertrophy is an important topic because, instinctively a lot of us believe the more sets you do, the more growth you will get. This has been reinforced by the training of a lot of professional bodybuilders who would routinely do twenty sets per body part, some of them doing as many as thirty. thirty. As a result, we have been programmed to associate more, with better. For example: If you work more, you will make more money. If you study more, you will get better grades. If you practice more, you will play better. And so on. However, when it comes to building muscle this is not the case. First you must understand that high level bodybuilders use anabolic drugs. These drugs not only increase their response to training but completely changes their physiology, allowing them to tolerate a much greater volume of work whilst still being able to progress. This is due partly to a decrease in the impact of cortisol on the muscle cells. While cortisol is important for optimal workout performance, too much of it will greatly decrease your capacity to build muscle. At the cellular level cortisol and testosterone use the same second messenger to do their job. Basically, a hormone (cortisol or testosterone) will bind to their respective receptor (glucocorticoid or androgen receptor). They will use a second messenger to transfer the signal to the nucleus of the cell and then ‘stuff happens’.. The thing is, both hormones use the same second messenger. The more testosterone/ happens’ androgen that binds to the androgenic receptors, the more second messenger they use. Meaning there is less left for cortisol to do its job. In a steroid-using bodybuilder there is so much artificial androgens (steroids are binding to the androgen receptors, like testosterone) that there is very little second messenger left for cortisol to do its job on the muscle cells. As a result an enhanced bodybuilder/lifter can tolerate a lot more volume without fear of excess cortisol decreasing muscle growth. However, in a natural lifter this is not the case. They will eventually reach a point where adding volume will no longer provide any added benefit for muscle growth and could even decrease their results. So, exactly how many sets is too much? The answer - however many is enough. The optimal range of sets per muscle group is between six and twelve sets per muscle group. According to a study documenting upper threshold training five - ten sets per muscle group led to better results in muscle growth and strength gains than fifteentwenty sets (Barbalho M Coswig VS, 2019). The dose-response curve would look something like this:

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Of course, there will be individual differences as some can handle more volume than others (e.g. people with naturally higher anabolic hormones) but you cannot go wrong with around six-twelve sets per muscle group in a workout. With my hypertrophy system, I often choose to use a full-body approach or training at least two muscle groups per session. So, the number of total sets per workout becomes a very important variable too. The ideal number falls in the twelve-twenty-four total sets range. Up to thirty can be done for very brief periods of time (one, maybe two weeks) and when w hen we do that we must follow it with a deload week that will be on the low end of the total sets zone (twelve-sixteen total sets per workout).

WORK SETS PER EXERCISE While some protocols like German Volume Training Training gained popularity because it was promoted by Charles Poliquin and, well - it just sounds cool, recent data indicates that doing more than five work sets per exercise does not led to better muscle growth (however, there can be benefits for strength because of greater neurological adaptations). One study looked at strength and muscle growth results from a program of five or ten sets per exercise and found that the five sets/exercise sets/exercise group had more muscle growth and got stronger than the ten sets/exercise group. (Amirthalingam, 2017) This does not mean that 10 x 10 does not work at all. The subjects in both groups got bigger and stronger,, but the group doing five sets/exercise had better gains overall. The researchers’ stronger recommendation was that for maximal hypertrophy four-six sets per exercise seemed optimal. When training for hypertrophy a common approach is to use four-five sets/exercise for the “A series”, series”, three-four for the “B series” and for the “C series”. series”. With advanced trainees we can go a bit higher higher,, especially when using a whole-body approach. STRAIGHT SETS VS. RAMP VS. PYRAMID VS. WAVE Once you decide on the number of working sets to do for your exercises you must select both the number of reps (which we will see in a minute) and how you organize those sets. You You have four ways of organizing your work sets: Straight sets: here all your work sets use the same number of reps (or the same rep range) and roughly the same load (though a 10% difference is allowed). This normally means that the weight selected is roughly a 7.5 7.5 – 8 on the RPE scale on that first set and might feel like an 8.5 on your last set because of accumulated fatigue. If you go too hard on the first set (an 8.5 – 9 RPE) you will not be able to respect the parameters in your later sets. Ramp: In this form of loading the weight is increased from set to set. If you have four work sets of six-eight reps it could look like this: Set 1: 8 reps @ 100 kg / RPE 7 Set 2: 8 reps @ 105kg / RPE 7.5 Set 3: 8 reps @ 110kg / RPE 8.5 Set 4: 6 reps @ 115kg / RPE 9

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Ramps are based on the principle of neurological potentiation/activation (with every set your CNS gets more activated and thus your capacity to produce force increases). However, since fatigue can mask the improvements due to greater activation, the ramping approach works best with lower reps and when training for strength and power. Ramps should be kept for sets of five reps or less. Pyramids: When doing pyramids, the load and reps change from set to set. You You either add weight while decreasing the reps (ascending pyramid) or decrease the weight while doing more reps (descending pyramid). A typical example would look like this: Set 1: 12 reps @ 100kg (RPE 7.5) 7.5) Set 2: 10 reps @ 105kg (RPE 7.5) 7.5) Set 3: 8 reps @ 110kg (RPE 7.5) Set 4: 6 reps @ 115kg (RPE 8) Or you could do the opposite progression. You You can also use flat pyramids or “plateau loading” which combines ramping and pyramids. Here is an example: Set 1: 10 reps @ 100 kg (RPE 7) Set 2: 10 reps @ 105 kg (RPE 7.5) Set 3: 8 reps @ 110 kg (RPE 7.5) 7.5) Set 4: 8 reps@ 115 kg (RPE 8.5) Pyramids are very effective for maximum growth and also make training more mentally stimulating than straight sets because no two sets are alike. Waves: Wave loading is my favorite way to train for strength. Essentially a wave is 2-3 sets where the Waves: load is increased on each set and the reps are decreased. One wave could look like this: Set 1: 5 reps @ 110 kg (RPE 7.5) Set 2: 4 reps @ 112.5kg (RPE 7.5) Set 3: 3 reps @ 115 kg (RPE 7.5) This is repeated for two or even three waves, w aves, with each wave being heavier than the preceding one. Doing two 5/4/3 waves (which would be written w ritten down as (5/4/3)2 ) would thus look like this: Set 1: 5 reps @ 110 kg (RPE 7.5) Set 2: 4 reps @ 112.5kg (RPE 7.5) Set 3: 3 reps @ 115 kg (RPE 7.5) Set 4: 5 reps @ 112.5 kg (RPE 8) Set 5: 4 reps @ 115kg (RPE 8) Set 6: 3 reps @ 117.5 kg (RPE 8)

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The most popular waves are:  (3/2/1)  (5/4/3)  (6/4/2)  (7/5/3) When programming for waves, you do two sets of each wave, so 6 working sets in total, referred to as “contrasts” and can look like this: Set 1: 1 @ 120 kg (RPE 8) Set 2: 6 @ 95 kg (RPE 8) Set 3: 1 @120 kg (RPE 8) Set 4: 6 @ 100 kg (RPE 8.5) Set 5: 1 @ 120 kg (RPE 8) Set 6: 6 @ 105 kg (RPE 9) Waves can be on the high end of the “optimal” number of sets per exercise or even above it if we do three waves (nine total sets). But that is because waves w aves are best suited for neurological work, and thus for strength and performance rather than pure hypertrophy. NUMBER OF REPS PER SET A key variable when it comes to hypertrophy, and the second part of the volume equation is the number of reps per set. The number of reps per set is important because it is what decides the type of adaptations that you will trigger with your training. If the reps are really low (and the weights heavy or the reps explosive) you will have more neurological than structural (muscle and tendons) adaptations. If the reps are high (more than 15) 15 ) you will tend to get adaptations that will w ill predominantly improve the efficacy of the energy systems. To quote Dr. Mike Israetel: “To gain muscle get progressively stronger for 5 to 15 reps per set”. While this is a bit simplistic, it does illustrate what should be considered the “hypertrophy zone”. zone”. You You can stimulate maximum muscle hypertrophy with anywhere from five reps per set right up to fifteen reps per set. As we saw earlier in this book, the pathway that triggers muscle growth will vary depending on the number of reps selected (and how you perform each repetition) but the end result; adding muscle tissue, will be the same. Specifically, we can divide that hypertrophy zone into two separate zones: hypertrophy”. When training in this z zone one you will Zone 1: 5-8 1: 5-8 reps/set is what we often call “functional hypertrophy”. gain a fairly equal amount of strength and muscle mass. Not because you will stimulate a different form of hypertrophy (you could be targeting the fast twitch fibers a bit more) but because you are stimulating both a high amount of neurological and structural adaptations. Zone 2: 9 2: 9 – 15 reps/set is the total hypertrophy zone. This zone might lead to slightly greater overall muscle growth but less strength gains than when training in the 5-8 reps range. Mostly because the neurological adaptations (especially muscle firing rate) will not be as important as in zone 1.

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REPS VS. TIME UNDER TENSION I will be addressing Time Under Tension Tension in more detail in the tempo subsection. But we must understand that the number of reps without considering the Time Under T Tension ension (TUT) of the set is not as effective at predicting the type of adaptations you will be stimulating. Take these two sets for example: Set no. 1 = 10 reps with 100 kg at a 4020 tempo (TUT of 60 seconds for the set) Set no. 2 = 10 reps with 115 kg at a 2010 tempo (TUT of 30 seconds for the set) The faster tempo allows for a greater weight to be used but half as much time under load. Do you really think that both sets will stimulate the exact same adaptations? Of course not! The number of times you stretch and contract a muscle is indeed part of the equation, but the time spent loading the muscle tissue in a set also plays a role. If we look at our two hypertrophy zones we could also give TUT parameters: Zone 1: 20-30 seconds under tension per set Zone 2: 33-60 seconds under tension per set Which one is more important? TUT or the number of reps? Both are of equal importance. The number of repetitions, irrespective of TUT, TUT, is more important when it comes to the amount of muscle damage caused. Every time you stretch a muscle under load you cause muscle damage. So, more reps (provided that the load is heavy enough to cause damage) will lead to more occasions to cause muscle damage. However, However, if the reps are too high, the load will be too low to cause a significant amount of damage. Reps higher than 12 per set cause only limited muscle damage and 6-10 reps per set are the most effective at maximizing muscle damage. TUT is more important when it comes to stimulating muscle fiber fatigue and the release of lactate/growth factors which also play a role in hypertrophy. TEMPO The tempo refers to the speed at which you are performing an exercise exercise.. It uses a 4-digit number, each digit referring to a phase in each repetition.

4 2 1 0 In this example… “4” (first digit) refers to the duration in seconds of the eccentric phase (when the target muscle is “4” (first lengthening under load). “2” (second digit) refers to a pause during the eccentric phase or at the end of the eccentric phase. For example, it could mean holding the bottom of a squat for 2 seconds. “1” (third digit) refers to the duration in seconds of the concentric phase (when the target muscle is shortening under load). “0” (fourth digit) refers to a pause during the concentric phase or between reps (at the top of the “0” (fourth movement).

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Tempo is important for two main reasons: 1

It allows you to work in the right training zone. If you want to be in the second hypertrophy zone and do 12 reps per set yet do each rep with a 1 second up, 1 second down speed (which we often see in gyms) the TUT will be 24 seconds, which is too short for this zone

2

It makes progression more objective.

For example, if you have the following “progression”: Week 1: 10 reps @ 100 kg with a 4020 tempo Week 2: 10 reps @ 105 kg with a 2010 tempo Can you really say that you progressed? Sure, you added weight to the bar. But does the addition of 5 kg compensate for the decrease in TUT of 30 seconds? Often individuals ask: “What if i can’t maintain the proper tempo to the end of the set?”  You have to do 10 reps with 100 kg at a 4020 tempo. When you reach rep number 8 you know you will not be able to get the last 2 reps with a 4020 tempo but you would be able to get them if you speed up your movement. Should you stop at 8 or should you go up to 10 while speeding up the tempo? tempo ? It really depends on the exercise exercise and reps prescription. If the reps prescription calls for a zone and not a specific number of reps, for example 6-8 reps instead of 8. And you reach 6 reps at the proper tempo and know you will not be able to get 7 or 8 without changing the tempo, you should stop your set (because you were in the right zone). If you are doing a big basic lift (squat or deadlift for example) I would also stop the set because speeding up to get those last two reps might lead to bad form. Ideally, we do not want to go to failure on these big movements, anyway. However,, if you have a precise number of reps to do and you are using a less traumatic exercise than However I would recommend speeding up the reps to finish the set (whilst still focusing on good form). However,, this would mean that you should not increase the weight during your next session. However REST INTERVALS & DENSITY When training for hypertrophy, properly selecting the rest intervals can play a significant role in your growth. I would not say that it is as important as exercise selection, sets, reps or load but it is not insignificant. As we saw earlier there are several pathways to stimulate muscle growth. Among those pathways, muscle damage requires heavier loading whereas muscle fatigue requires fatiguing as many muscle fibers as possible. When it comes to maximizing muscle damage, longer rest intervals should be used: a longer recovery period will allow for heavier loading which will help cause more muscle micro-trauma. However,, if you are aiming to maximize muscle fatigue, incomplete rest is a better option. By not However waiting until a muscle is fully recovered to dothoroughly. your next set, you will have to recruit more muscle fibers and will thus fatigue those fibers more thoroughly .

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If you do not want to have an excessive performance drop, I would say that a 75-80% recovery between sets is ideal. When using muscle fatigue to stimulate growth you want your last work set to be the hardest. It could look like this: Set 1: 8 reps @ 100 kg (RPE 7 7.5) .5) Set 2: 8 reps @ 100 kg (RPE 8) Set 3: 8 reps @ 100 kg (RPE 8.5) Set 4: 8 reps @ 100 kg (RPE 9) Due to the incomplete rest between sets you will start each set with a bit more fatigue, forcing you to both recruit more fibers and create more fatigue in the fibers you previously used. This is a powerful growth stimulus. A high overall training density (Density = Work / Time) can also have a positive impact on body composition (increasing fat loss) and may positively influence muscle growth by increasing the production of growth hormone. Transient hormonal changes during the session will not play a huge role in muscle growth, but it can still have a small impact. How long exactly should you rest between sets? Rest time will depend on the exercise and training zone. Bigger movements involving more muscle mass at the same time require a longer rest period than smaller exercises. exercises. Training with heavier weights (to cause more muscle damage) will also mean longer rest periods than training with lighter weights and longer TUT. TUT. Not because it takes less time to recover from that type of work. It doesn’t. In fact, fully recovering for a set lasting 60 seconds with a lot of lactate being produced takes longer than a set lasting 30 seconds with more weight. However, when using lighter loads you are aiming to maximize muscle fiber fatigue, performance and However, weight lifted is secondary in importance in this specific case. So, incomplete rest will make it possible to create a more thorough fatigue. Understand that when using the A1/A2 system you must use the duration of the sets as well as both rest periods to calculate the rest between two sets of the same exercise. For example: A1. Bench press    

4x8 4010 tempo 120 sec rest

A2. Seated row neutral grip    

4x8 3010 tempo 90 sec rest

Between sets of bench press you would actually have the following rest  120 seconds after your bench press set  32 seconds during the rowing set  90 seconds after the rowing set

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For a total of 242 sec of rest between bench press sets When training in zone 1 you can rest a bit longer as the intention is complete rest. Resting a bit “too long” will not have a negative impact on growth. T To o keep it simple here are the adjusted rest periods after each set:

Big compounds

Secondary exercises

Machine work

Isolation exercises

Zone 1 (5-8 reps) TUT 20-30 sec

120-150 sec

90-120 sec

75-90 sec

60-75 sec

Zone 2 (9-15 reps) TUT 34-60 sec

90-120 sec

75-90 sec

60-75 sec

45-60 sec

This is what we could call “essential training variables”. variables”. The variables you can program to change the type and magnitude of the training effect stimulated by your session. While you can go outside of the recommended parameters from time to time, if you utilize the above recommendations, your programs will effectively stimulate muscle growth.

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12 WEEK HYPERTROPHY SYSTEMS

Have you tried dozens of programs without much in the way of results? Or maybe you are fairly advanced and made pretty solid gains over your training career and have been stagnating for a while; struggling to stimulate further muscle growth to get to the next level? Most “bodybuilding” programs seem to be designed in a similar manner; they train each muscle once a week, use sets in the 8-12 range, do not focus that much on tempo, use a high volume of work and very little in the way of progression and variation. Most “bodybuilding” programs are interchangeable and do not have a logical progression model to gradually increase the stimulus as the body adapts to the stress of training. On top of that they are often based on the methods that pro/elite bodybuilders use to train. But here’s the secret to their success with these programs: pro bodybuilders use drugs. Shocking, I know. But the use of drugs completely changes their physiology and what works great for them will likely not work for a natural lifter. I am not suggesting that you should throw everything out the window. But adopting their training methodology as is, will not lead to great results.

ENHANCED VS. NATURAL LIFTERS I am not here to judge or recommend the use of performance-enhancing drugs. But you have to realize these substances completely change your physiology. physiology. That means the nutritional and training strategies that are optimal for the enhanced guy will not be ideal for the natural guy. And vice versa. Whether you are natural or not, here are the ten biggest questions you need answered to optimize your results. 1

Who Needs to Train More Often?

Answer – Natural lifters.

I normally recommend a higher training frequency, frequency, both in the form of more weekly workouts as well as hitting each muscle (directly or indirectly) frequently during the week. This will work best for both enhanced and natural lifters, but it is even more important for naturals. While enhanced lifters can still get significant gains from hitting each muscle once per week, naturals need to stimulate each muscle at least twice a week, and ideally three or even four times, to get significant growth past the beginner stage. The key to building muscle is triggering protein synthesis, the process in which your body uses amino acids to build tissue. If you want more muscle growth, then protein synthesis must be elevated to a higher degree and must stay elevated longer longer.. After a workout, w orkout, protein synthesis remains elevated in the trained muscles for around 24 hours – slightly more or less depending on the workout. By training each muscle only once a week, you are not keeping protein synthesis elevated for long in each muscle. Not only that, if you are training each muscle only once a week, you might lose the positive adaptation (muscle growth) by not stimulating it soon enough. This is called “involution.”” The body does not want to carry extra muscle mass that is not useful. So, by waiting too “involution. long before hitting a muscle hard again you might slowly lose some of your gains. Not all of them, but it can certainly diminish your rate of progress.

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A natural lifter needs training sessions as they are the only significant protein synthesis trigger he has. Eating also increases protein synthesis, but in a systemic pattern and to a much lesser degree. So, the natural lifter is far more dependent on each workout to stimulate growth as they need the workout to elevate protein synthesis. And since it only stays elevated for 24-36 hours after a workout, they need to hit each muscle more often if they hope to make significant gains. On the other hand, enhanced lifters are artificially increasing protein synthesis with drugs. The steroids keep protein synthesis elevated around the clock. Their workouts of course increase protein synthesis to an even higher degree, but hitting each muscle more often is not needed because the overall rate of synthesis will stay elevated all the time. Some studies have found that taking anabolic steroids led to some muscle growth without any training. I am not saying that people get huge that way, but it certainly prevents losing the adaptations that can occur from only training a muscle once per week. Enhanced lifters will also make more gains with higher frequency training, but it is not as necessary for them. (Bhasin S, 1996) (Bhasin S1, 2001) 2

Who Should Do More Cardio?

Answer – Enhanced lifters.

Let’s say you decide to use steroids, growth hormone, clenbuterol, SARMs or peptides. Fine, it is your choice. But you should understand the importance of doing everything possible to minimize the negative impacts on your health. The two most important things you can do is keep both blood pressure and blood lipids/cholesterol under control. Cardio can go a long way in keeping you healthier for a lot longer. Low intensity steady-state cardio is good for improving vascular health and lowering blood pressure; intervals can help with cardiac function. It could even increase heart elasticity and potentially help break down scar tissue, both of which would increase cardiac function and decrease the risk of cardiac problems. You do not need to do a huge amount either. either. Even just 20 minutes of steady-state cardio (heart rate of around 110-115 beats per minute) at the beginning or end of your workouts would be helpful - this is not enough to prevent protein synthesis from happening. You You can opt to take few long walks a week and do HIIT once a week. 3

Who Needs to Limit Volume?

Answer – Natural lifters.

A lot of lifters, natural or not, believe that the more volume they do (more sets) the more they will grow. We We have been conditioned to believe that you get more results by doing more work. So, in our quest for more muscle, it is easy to think that piling on more sets is the key to getting bigger. And to some extent, if you are enhanced, that can be true. But for natural lifters it can be a gains-stopping mentality. Why? Volume and frequency should be inversely proportional. The more often you train a Volume muscle, the less volume you should do for that muscle during each workout. Since natural lifters should train each muscle more often, they should do less volume for each workout. Natural lifters will be more negatively affected by cortisol than enhanced lifters. Cortisol increases the rate of protein breakdown and can decrease the rate of protein synthesis and nutrient uptake by the muscles. Growth depends on the difference between protein synthesis and breakdown. When cortisol is elevated too much it will negatively impact muscle growth.

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Cortisol is the biggest enemy of muscle growth in the natural lifter because steroids, especially the more androgenic ones, greatly inhibit the action of cortisol at the cellular level. It does so by binding to the androgen receptor and using the same second messenger as cortisol to send its message to the nucleus of the cell. If there are less second messengers available to cortisol, it will have a hard time doing its job. Natural trainees are not protected against excessive cortisol levels. The function of cortisol when training is to mobilize stored energy to make sure the muscles have enough fuel. The more energy that is needed, the more stored glycogen (and fat) you need to mobilize, the more cortisol you will produce. It should be evident that the more volume you do the more cortisol you will release, as more volume means a greater energetic demand. A natural trainee needs to train harder and more often as they cannot afford to compensate a low level of these variables via an increase in daily workload.

4

Who Needs to Push Harder During Each Set?

Answer – Natural lifters.

Natural lifters, if they want maximum growth, need to push their work sets harder harder.. This is because they cannot handle as much volume. If you cannot use as much volume to fatigue the muscle fibers, you must reach maximum stimulation a different way, and this requires pushing each of the work sets. Take a look at this scale: Scale of Neurological Demands Level 1 – Complex gymnastic exercises, Olympic lift variations Level 2 – Olympic pulls, multi-joint movements involving the whole body or significant axial/ spinal loading Level 3 – Multi-joint exercises with free weights involving half the body and without significant axial loading Level 4 – Multi-joint exercises on pulley/cable Level 5 – Multi-joint exercises on machines Level 6 – Isolation exercises exercises with free weights Level 7 – Isolation exercises on pulley/cable or machines

When using exercises that are lower on the neurological scale, or that have less of a postural component (levels 4, 5, 6 and 7), go to failure or beyond. Normally I recommend going to failure when doing level 4 and 5 exercises and going to failure and even beyond – using rest/pause, drop sets, isometric holds at the end of the set, partial reps, etc. – on levels 6 and 7. The harder you push your sets, the fewer work sets you should do per exercise. The typical example is the HIT or Heavy Duty approach of doing one set to total failure per exercise. This is the cornerstone of my Best Damn Workout Plan for Natural Lifters and it has led to amazing gains time after time. So natural lifters need to push their work sets harder to stimulate maximum growth. When doing exercises that are higher on the scale (levels 2 and 3) go heavier and with low reps, really pushing hard to move more weight.

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What about enhanced lifters? While they should also work hard to progressively overload these big lifts, they need to be more conservative, using a slightly higher rep range (6-8 instead of 3-5 for example) because steroids make the muscles grow stronger and faster than the tendons. While enhanced athletes would also benefit from the lower number of work sets, higher effort (failure or beyond) and more frequency for natural lifters is a prerequisite for maximum growth.

5

Who Needs to Eat More Protein Protein? ?

Answer – Enhanced lifters

Remember, enhanced lifters have an elevated rate of protein synthesis around the clock. In addition Remember, to blunting the effect of cortisol, steroids increase how much protein you can use to build muscle. An enhanced body is more efficient at using amino acids to build new muscle tissue. Since protein synthesis rate is elevated 24/7 enhanced lifters will benefit from a higher protein intake as well as more frequent feedings, benefitting from a constant influx of protein in their bloodstream. A natural lifter will not experience these same benefits. While it is undisputable that increasing protein intake to a certain point will help build muscle, a natural body has a limited capacity to use protein to build tissue. Studies show that increasing protein intake up to 1 gram per pound when in a caloric surplus, and up to 1.2 to 1.4 grams per pound when in a deficit, has benefits. However However,, increasing protein intake above these amounts will provide no added benefit. (Morton RW, 2018), (Phillips SM, 2011) (Stuart M. Phillips, 2016). Furthermore, natural lifters might benefit more from a “protein pulse” approach rather than keeping a more constant protein intake. A sudden increase in blood amino acid levels (especially leucine, glycine, isoleucine, and valine) can be an anabolic trigger itself. The key word is “sudden.” “sudden.” You You want a peak, but you can not really have a peak if protein intake is constant throughout the day. So, you either need periods of higher protein intake preceded and followed by periods of a lower intake to create that spiking effect, or the use of a rapidly absorbed protein like casein hydrolysate. The faster a protein is absorbed, the greater the peaking effect. Excessive protein intake for a natural lifter might actually ‘program’ the body to turn protein into Excessive energy (gluconeogenesis) instead of muscle tissue. The more efficient your body becomes at this process, the harder it will become to build muscle and lose fat. A lean natural who consumes more than 1 gram of protein per pound of bodyweight when in a mass phase, or more than 1.2 grams when cutting, is doing himself a disservice. On the other hand, enhanced bodybuilders can and should consume more protein than this to maximize the effect of the substances they are taking. Up to 1.5 grams per pound, and sometimes more depending on the substance(s) they are taking. For example, though trenbolone does not increase protein synthesis much, it does drastically decrease protein breakdown, so the net effect is muscle building. It does not require an increase in protein intake because your rate of protein synthesis is not elevated.

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6

Who Needs More Calories Calories? ?

Answer – Enhanced lifters (during growth phases)

This goes with the need for more protein. An enhanced lifter simply uses nutrients more efficiently when it comes to building muscle. Furthermore, a lot of anabolic steroids increase glycogen storage. If you are enhanced, your muscle can store more glycogen, which might be one of the reasons why enhanced lifters look more pumped even at rest. While you can of course still get fat when taking steroids (especially the aromatizing kind) you will not pile on fat as fast as a natural lifter at the same level of caloric intake. When putting super fuel into the body, this improves your capacity to use nutrients to build muscle tissue, so ideally you want to increase the supply of nutrients and take advantage of this enhanced state. When using steroids and/ or growth hormone, it is easier to maintain muscle mass while dieting down. So, even if you gain a bit more fat you will be able to make drastic dietary changes without fear of losing muscle. For a natural lifter, lifter, bulking makes little sense because your body is limited in its capacity to use nutrients to fuel growth by its own natural biochemistry. biochemistry. Once you have reached your maximum rate of growth (nutrient utilization) you will not be able to speed up muscle growth further simply by eating more and will just retain more water and potentially store more intramuscular glycogen and triglycerides, which will make you feel bigger. bigger. You You may also gain fat, which will make you look thicker with clothes on. Both of these can help you lift more weight in some exercises (better leverage, joint stability,, and fiber-pennation angle) which can make you believe that you are gaining more muscle. stability In reality, you are not. Adding more fat will simply make it harder for you to look good naked, as it is harder to get lean without losing muscle for a natural lifter. lifter. 7

Who Should Try to Decrease Cortisol Levels?

Answer – Natural lifters.

Natural lifters need to minimize excess cortisol if they want to grow. Ingesting fast absorbed carbs such as highly-branched cyclic dextrins before and during workouts will go a long way in preventing excessive excessi ve cortisol output. If you have carbs readily available for fuel while you train there is less need to mobilize your reserves. If you do not need to mobilize as much fuel, you do not release as much cortisol. Plazma™ by Biotest is the best product for this purpose. You can also use other strategies such as vitamin C pre or post workout (around 2000mg) as well as glycine post workout. Z-12™ , which will increase GABA levels (a neurotransmit neurotransmitter ter that helps fight stress and anxiety) and magnesium in the evening can keep your cortisol levels low at night, which will help you sleep better, better, recover, recover, and grow. Finally, Rhodiola is a great adaptogen that improves your overall capacity to handle stress and might reduce your daily average cortisol output, which will improve your immune system and muscle growth.

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8

Who Can Eat Fewer Calories When Dieting?

Answer – Enhanced lifters

The main culprit for muscle loss while dieting is chronically elevated cortisol levels. Cortisol has many functions, but two of the most important ones are: mobilizing stored energy to provide fuel and increasing blood glucose levels. Your body wants to maintain a stable blood glucose level. Around 4.0 - 5.0mmol/L and up to 7.0mmol/L after a meal. If blood glucose level dips down below that (hypoglycemia) you normally get cravings which compel you to eat and elevate blood sugar, or you will release stored glucose into the bloodstream. The hormones that increase blood glucose levels are cortisol, glucagon, and (to some extent) growth hormone. All three of these will tend to be more elevated during periods of caloric restriction. Things can become even more problematic when you are on a low-carb diet because you could increase protein breakdown (breakdown of muscle tissue) into amino acids to produce glucose (gluconeogenesis) from these aminos to maintain stable blood sugar levels. This means that the more restrictive your diet, and the longer the dieting period is, the more likely you are to have chronically elevated cortisol levels because you constantly need to mobilize more fuel and elevate blood glucose levels. This is especially true when carbs are very low and fats are not high enough to compensate. Since chronically elevated cortisol levels can be destructive for natural individuals, it makes it almost impossible to build more muscle, and even harder to prevent muscle loss. When you are using steroids you are inhibiting the negative action that cortisol can have on muscle – both by reducing its action at the cellular level and by increasing the protein synthesis rate to compensate for the increased rate of protein breakdown. If someone is using growth hormone, the need to produce cortisol might be reduced because GH also increases blood glucose levels and mobilizes stored energy. energy. If growth hormone is taking care of that, there is less need to release cortisol. Because of this, enhanced athletes have much less risk of losing muscle while dieting and can use a much stricter diet. They can even build muscle while losing fat. 9

Who Needs to Stop Majoring in the Minors?

Answer – Natural lifters

This goes along with avoiding too much volume per workout. The most enlightened natural lifters avoid this and instead focus their training around the most effective exercises. However However,, every time I train in a commercial gym, I am reminded that enlightened lifters are few and far between. I see a great deal of people doing an endless array of minor exercises. It is not uncommon to see guys doing 6-8 exercises for pecs, back, biceps, triceps, delts and 1-2 for legs - if that. When you look at their exercise selection it rarely includes movements that you or I would prioritize. There are very few “worthless” exercises, exercises, but there is such a thing as prioritizing. When you are a natural lifter and cannot grow from as much volume per session, you must carefully select your exercises to get the maximum return from your investment. Doing six types of curls is not a good investment. I am not saying to avoid curls, just avoid redundancy and go with the biggest-yielding exercises. This does not mean you have to use only big compound lifts, either. either. Rather, Rather, avoid doing garbage volume via too many variations of the same simple movement pattern. If you are a natural lifter, lifter, you  just cannot afford it. it. Essentially a natural lifter lifter will need to hit each each muscle group more more often than an enhanced lifter with lower volume per session, focusing more on “big money” exercises. A traditional bodybuilding plan where you hit each muscle group hard once a week with a lot of volume will not be optimal for a natural lifter.

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INTRODUCTION TO MY 12 WEEKS TRAINING SYSTEM My 12 weeks hypertrophy system is extremely unconventional for those who have been doing the more traditional muscle-building routines as it is heavily based on the principles I used when training professional and Olympic athletes. The loading schemes (sets, reps, weight) are different than what I use with athletes because we do not need the same type of adaptations, but the principles behind the system are the same. The athletes I work with are subjected to frequent drug testing, especially the Olympians because in Canada the random/un-announced drug testing program has been severe since the 1988 Ben Johnson positive test and the ensuing Dubin inquiry. Essentially, Essentially, a Canadian athlete can get tested anytime and anywhere throughout the year, year, yet, all the athletes I work with sport very muscular physiques and impressive strength. For example, I work with a world class (top 3 in the world) track cyclist who pushed his squat from 185 kg up to 225 kg in 6 weeks. He also has mutant hamstrings and adductors that would make any bodybuilder envious. I also train a bobsleigh athlete who squatted 250 kg for 7 reps and ran a 3.58 / 30m at a body weight of around 85 kg. Even though the people I work with do not follow a typical bodybuilding system, they tend to build more size and strength than those who do. My plan revolves around the following principles: 1

A higher frequency of training per muscle group: all muscles will be hit at least two days a week, in many phases it will be three days a week and some will receive stimulation four days a week. This is because, as I explained earlier, earlier, natural lifters only have their training sessions to stimulate protein synthesis, which stays elevated in the trained muscles for 24-36 hours. In an ideal world you would trigger protein synthesis every other day to maintain an anabolic state throughout the whole week. However, However, the training volume per muscle group cannot be super high because you will not have as much time to rebuild and repair the damaged muscle tissue.

2

The reliance on big money exercises: this is called “training economy”. economy”. Remember when I said that natural lifters should stop majoring in the minors? Y Yes, es, there is a place for isolation work. But, the bulk of your exercises should be multi-joint movements. Why? Because you can get more done with less work. What you can achieve with a squat might require two or even three other “smaller” exercises. exercises. For a natural, who has less training “money” to invest (he cannot tolerate as much volume as an enhanced lifter) this is important. There is also the theory that bigger movements lead to a greater release of anabolic hormones. While this likely will not play a huge role in increasing muscle growth, it might provide a small benefit.

3

Training all three types of contractions: it is a strong belief of mine that in your training program you should emphasize the eccentric, isometric and concentric functions of your muscles. First, because they all have different muscle recruitment patterns. So, by emphasizing all three, you can recruit more muscle fibers and thus stimulate more growth. Furthermore, each type of contraction has specific benefits. For example, focusing on the eccentric will strengthen the tendons as well as the portion of the muscles closer to the tendons, reducing the risk of injuries. The isometric will greatly improve technique and the mind-muscle connection. I like to focus on only one type of contraction per session as, when w hen you send a complex adaptation signal to the body, you risk getting mixed results.

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4

Short to long periodization: in sport performance coaching, you should program by going from general to specific. The work you do at the beginning of the off-season program (far away from competition) will be a lot more general and aimed at building a foundation. The closer you get to the season, the more specific the work becomes. I do the same thing with hypertrophy. We actually start with lower volume/lower reps/higher weights (short) and progress towards a higher volume of work with a lower average intensity (long). We first build a foundation of strength and neurological efficiency to get better results from more traditional hypertrophy work later. later. A more efficient nervous system will recruit more muscle fibers when doing bodybuilding work, allowing you to stimulate more gains. By getting stronger you will also be able to use more weight on your typical bodybuilding work, making it more effective. Furthermore, to optimize continuous growth, you need to gradually increase training volume (within your capacity to recover); that is what we accomplish by using a short-to-long periodization model.

PERIODISATION RATIONALE Those who fail to plan, plan to fail. To achieve continuous progress, we must gradually impose a greater training stimulus on the body body.. That stimulus must be specific to the desired adaptations. Two principles are at play here: 1

ou must gradually increase the stress on your body as it adapts to Progressive overload: Y overload: You previous levels of stress. Otherwise, you will not stimulate adaptations any further further..

2

The SAID principle: Specific Adaptations to the Imposed Demands. This means that the progressive overload must be specific to the type of gains desired. For example, “progressive overload” for a powerlifter (who desires mostly strength) means gradually lifting more weight. But, for someone mostly interested in building muscle, progressive overload actually refers to an increase in training workload/volume.

As such my training system is based on gradually increasing volume over the three phases (without becoming excessive excessive for the natural lifter) while decreasing the average load to allow for that higher volume work without out. The training systems will also go from general to specific in the way thatofthe training hasburning been structured. At the beginning of the plan we use more of a “performance” split with three whole body sessions aimed at increasing strength (while still stimulating growth) and one “bodybuilding” day. We We then switch to a “balanced” schedule where we have two “performance/whole body” days and two bodybuilding days. Finally, the structure is reversed, with three “bodybuilding” days and one “performance” day. day. This switch in structure automatically leads to an increase in volume and a decrease in average load.

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Here is a brief overview of the three phases: Phase 1 – Intensification (4 weeks) In this phase you will stay in the first hypertrophy zone when it comes to time under load, so twenty to thirty seconds. The number of reps will vary as some days you will use a tempo as slow as 6010, in which case it will call for 3-4 reps but on other days it can be 20 2010 10 or 3010, which would give us 5 to 8 reps. This phase includes three main workouts which hit the whole body with compound exercises. Each day focuses on one type of contraction. Day one will focus on eccentric loading, day two will include intra-set isometrics and day three will use “regular” lifting. Finally, we will have a fourth day which uses low stress exercises; machines or isolation work, to focus on muscles that might not have been fully stimulated on the other three days. Phase 2 – Accumulation (4 weeks) In this phase we have an equal mix of zone 1 and 2 hypertrophy work. We have two workouts that use more compound, heavy lifting work (one upper and one lower body session), and two other workouts where we focus more on the second hypertrophy zone with lower stress exercises. This will reduce the average intensity of work while keeping two days which continue to stim Phase 3 – Realization (4 weeks) This phase will include mostly zone 2 hypertrophy work (the advanced program will also include special techniques) and will constitute 3/4th of the workload, meaning that we will have three “bodybuilding” days where we use lower stress exercises. The training split will be chest/back, quads/hamstrings, biceps/triceps, biceps/triceps, whole body. The whole-body session will use heavier work on compound movements to still get some good CNS improvements and avoid losing strength as we focus more on pure hypertrophy work. Once again, this shift will increase overall training volume while decreasing average intensity. intensity.

EXERCISE SELECTION RATIONALE In this 12-week program we have two types of training days; performance days and hypertrophy days. The goal with our performance days is to increase both size and strengt strength h via functional hypertrophy (zone 1) training. These days hit either the whole w hole body or half the body. Since we only have six exercises per workout (some can get away with eight, but six is the sweet spot for most); we must use exercises that do the most for the least. On those days we need ‘big money’ exercises. exercises. Movements with a high level of training economy (providing stimulation in many muscles at the same time). For example, a close-grip bench press is superior to a lying EZ bar triceps extension because the former will also hit the pectorals and deltoids at the top of the triceps.

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While the exercises will vary from workout to workout and phase to phase, those performance days will include: One squatting variation One vertical pressing variation One hip hinge variation One vertical pull variation One horizontal press variation One horizontal pull variation There will be a progression in these exercises, moving from those that have a greater neurological demand (and thus are more effective for lower rep, strength work) to those which can be done with a higher volume of work without causing too much fatigue. The second type of days; pure hypertrophy days, or bodybuilding days will have minimal neurological impact and the capacity to focus on, or isolate, smaller muscle groups. The purpose of these days is to “fill in the gaps” left after the big money exercises. Take a bench press and overhead press, for example. While they do hit the triceps and deltoids it is quite possible that the triceps and medial deltoids do not receive enough direct stimulation to get maximum growth. On the bodybuilding day(s) we might need to add isolation work for the triceps and medial deltoids to get optimal development everywhere. The more we progress in the program, the more “isolated” the exercises will become. This is because, in the first phase, we only have one bodybuilding day, so we cannot do isolation work for all the muscles. But by phase 3, we w e have three of those days, allowing us to invest more exercises for each muscle group. Again, it goes with the logic of starting by building a big ass block of rock and then carving in all the details. WHICH PROGRAM IS RIGHT FOR ME? This book provides six programs; two categories (short limbs and long limbs) with three levels each (beginner,, intermediate, advanced). How do you determine which one is right for you? First, (beginner establish whether you have long or short arms and legs relative to your torso. T To o do this, look at your arm length/ You You will measure both your height (without shoes) and your wingspan from fingertip to fingertip with arms extended to your side (like Jesus on the cross). Simply measure if your wingspan is equal to or shorter than your height; if so, you fall into the “short arms” category category.. If your wingspan is longer than your height, you fall into the “long arms” category. category. For legs, it is a bit more complex; you will measure your leg from the external malleolus (bone protrusion on the lateral side of your foot) and the pivot point of your leg at the hip joint. Move your leg laterally to find where that pivot point is. Then measure from malleolus to the pivot point; this will give you your leg length. Then, establish the percentage of your height that is represented by your leg; Let’s say that your height is 180 cm and your leg length is 86 cm. 86 / 180 x 100 = 47.7% If you are between 40 and 46% you have short legs. If your legs are longer than 46% of your height, you qualify as long legs.

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In most cases, if you have long arms you will also have long legs. But we might have some cases where legs are long and arms are short (fairly rare) or where the legs are short and arms are long (which is the best ratio for deadlifting). In which case, I recommend selecting the program that fits your weakness (upper vs. lower body) or the program which will target what you want to emphasize more. For example, if you have short arms and long legs but you would prefer to prioritize your upper body,, select the short limbs program. body The second step is determining which of the levels you will select; beginner, intermediate or advanced. Naturally you will assume that the advanced program will be harder, thus better better,, than the beginner and intermediate programs. And since you want as many ‘gainz’ as possible, you sure as hell won’t pick the “easy” program, right? Here is the thing; most of you reading this should start with the intermediate program. If you have been training for two-four years that will likely be where you are at. Heck, some of you who have been training for that long might still need to use the beginner program, if to this point your training was mostly done on machines, pulleys and you have used more isolation work. Individuals who get to start with the advanced program are those who have a lot of lifting experience behind their belt, have mastered pretty much every exercises and have added a significant amount of muscle to their frame during their career. Here are some guidelines to help you pick your starting level: Beginner

When I say beginner, I do not simply mean someone who is just starting out. In fact, chances are that very few people who are reading this e-book, are just starting out with training. Yet, Yet, some of you will be beginners in the scope of my system. One deciding factor, factor, will be your strength level.

Strength levels:

Bench press: 1.25 x body weight or less Back squat: 1.5 x body weight or less Pull-ups: 5 or less

Intermediate

This is where most of you will fall. You You have likely added 10 kg of muscle mass to your frame since you started out and you have a pretty much mastered all the big basic lifts. Your Your squat, deadlift, bench press, overhead press and pull-ups are all pretty solid technically.

Strength levels:

Bench press: 1.25 – 1.5 x body weight Back squat: 1.5 – 2.0 x body weight Pull-ups: 5 to 10

 Advanced

I will say that likely 20-25% of you will fall into this category. You You probably have six-ten years of serious lifting behind your and have added close to 15kg of muscle to your frame since you started. Your Your technique is excellent on all the big basic lifts and you have mastered most of the exercise variations.

Strength levels:

Bench press:2.0 1.5––2.5 1.75x xbody bodyweight weightorormore more Back squat: Pull-ups: 10 to 15 or more

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What if I pick the wrong program level? If you are unsure which level you are, aim to choose the lower option (picking the beginner program if you are intermediate or the intermediate if you are advanced). It is almost impossible to undertrain, and even the lower level programs will work for an advanced lifter, if training hard. However, if you pick a program that is advanced for your level, you might overstress your body and will progress less than you would with the appropriate program. Even if you are an advanced lifter, you can start with the beginner program simply because my style of programing is likely different than everything you have done before; so, it will still be beneficial. It also mean you have a full nine months’ worth of programs to work with! Remember that the key to long term progress is a gradual increase in the physical demands of a program. If the program provides an increase compared to what you used to do (and it likely will simply because of the high frequency) the beginner program will still provide a strong growth stimulus and since the intermediate and advanced programs are progressions of the beginner plan, it will provide you with close to a year of gains. The main differences in the programs is the variation and intensity. The beginner programs has much less variation within a phase (the big lifts are repeated three times per week) to engrain motor patterns. The more advanced you become, the more variation there is to account for your better motor skills and technical mastery. mastery. Now, let’s look at the programs; starting with the short limb ones. Note on the progression model for phase 1:  1:  In this phase we are using a workload progression; we are adding reps at every workout. The goal is to use at least the same weight from week to week while doing 1-2 more reps. This gradual increase in loading is the least traumatic way of stimulating muscle growth.

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TRAINING TEMPLATES

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SHORT LIMBS Level:  Beginner Level Level: Beginner  Monday Day: Monday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 1 Phase: Phase Phase: Note: On all exercises use a very slow eccentric (6 seconds)

 A1. FRONT SQUA SQUAT T, HEELS ELEVA ELEVATED TED Week

Sets

Reps

Rest

Tempo

1

3

5

120

6010

2

3

6

120

6010

3

3

7

120

6010

4

4

8

120

6010

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

 A2. DUMBBELLS DUMBBELLS ROMANIAN DEADLIFT Week

Sets

Reps

Rest

Tempo

1

3

5

120

6010

2

3

6

120

6010

3

3

7

120

6010

4

4

8

120

6010

B1. DB BENCH PRESS Week

Sets

Reps

Rest

Tempo

1

3

5

120

6010

2

3

6

120

6010

3

3

7

120

6010

4

4

8

120

6010

B2. CHEST-SUPPORTED DB ROW (SEAL ROW), NEUTRAL GRIP Week

Sets

Reps

Rest

Tempo

1

3

5

120

6010

2

3

6

120

6010

3

3

7

120

6010

4

4

8

120

6010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

C1. SAVICKAS DB PRESS Sets

Reps

Rest

Tempo

1

3

5

90

6010

2

3

6

90

6010

3

3

7

90

6010

4

4

8

90

6010

Week

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C2. LAT PULLDOWN BI-ACROMIAL WIDTH, SUPINATED Week

Sets

Reps

Rest

Tempo

1

3

5

90

6010

2

3

6

90

6010

3

3

7

90

6010

4

4

8

90

6010

Sets

Reps

Rest

Sets

Reps

Rest

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

D1. Week

D2. Week

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SHORT LIMBS Level:  Beginner Level Level: Beginner  Wednesday Day: Wednesday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 1 Phase: Phase Phase: Note: On all exercises include a 3 seconds isometric hold during the eccentric

 A1. FRONT SQUA SQUATS, TS, HEEL ELEV ELEVA ATED (HOLD AT AT MID-RANGE) MID-RANGE) Week

Sets

Reps

Rest

Tempo

1

3

5

120

3310

2

3

6

120

3310

3

3

7

120

3310

4

4

8

120

3310

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. DB ROMANIAN ROMANIAN DEADLIFT DEADLIFT (HOLD IN BOTTOM BOTTOM POSITION) POSITION) Week

Sets

Reps

Rest

Tempo

1

3

5

120

3310

2

3

6

120

3310

3

3

7

120

3310

4

4

8

120

3310

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

B1. DB BENCH PRESS (HOLD IN BOTTOM POSITION) Week

Sets

Reps

Rest

Tempo

1

3

5

120

3310

2

3

6

120

3310

3

3

7

120

3310

4

4

8

120

3310

Set 1

Set 2

Set 3

B2. CHEST-SUPPORTED DB ROW (SEAL ROW), NEUTRAL GRIP (HOLD AT PEAK CONTRACTION) Week

Sets

Reps

Rest

Tempo

1

3

5

120

3310

2

3

6

120

3310

3

3

7

120

3310

4

4

8

120

3310

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

C1. DB SAVICKAS PRESS (HOLD AT MID-RANGE) Sets

Reps

Rest

Tempo

1

3

5

90

3310

2

3

6

90

3310

3

3

7

90

3310

4

4

8

90

3310

Week

Set 1

Set 2

Set 3

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C2. LAT PULLDOWN, BI-ACROMIAL WIDTH, SUPINATED (HOLD AT PEAK CONTRACTION) Week

Sets

Reps

Rest

Tempo

1

3

5

90

3310

2

3

6

90

3310

3

3

7

90

3310

4

4

8

90

3310

Sets

Reps

Rest

Sets

Reps

Rest

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

D1. Week

D2. Week

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SHORT LIMBS Level:  Beginner Level Level: Beginner  Friday Day: Friday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 1 Phase: Phase Phase:

Note: *You *You should be able to use 10-20% more weight than on the previous days because of the regular tempo

 A1. FRONT SQUA SQUATS, TS, HEELS ELEV ELEVA ATED Week

Sets

Reps

Rest

Tempo

1

3

8

120

3010

2

3

10

120

3010

3

3

11

120

3010

4

4

12

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. DB ROMANIAN ROMANIAN DEADLIFTS DEADLIFTS Week

Sets

Reps

Rest

Tempo

1

3

8

120

3010

2

3

10

120

3010

3

3

11

120

3010

4

4

12

120

3010

B1. DB BENCH PRESS Sets

Reps

Rest

Tempo

1

3

8

120

3010

2

3

10

120

3010

3

3

11

120

3010

4

4

12

120

3010

Week

B2. CHEST-SUPPORTED DB ROW (SEAL ROW) NEUTRAL GRIP Week

Sets

Reps

Rest

Tempo

1

3

8

120

3010

2

3

10

120

3010

3

3

11

120

3010

4

4

12

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

C1. DB SAVICKAS PRESS Week

Sets

Reps

Rest

Tempo

1

3

8

90

3010

2 3

3 3

10 11

90 90

3010 3010

4

4

12

90

3010

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C2. LAT PULLDOWN, BI-ACROMIAL WIDTH, SUPINATED Week

Sets

Reps

Rest

Tempo

1

3

8

90

3010

2

3

10

90

3010

3

3

11

90

3010

4

4

12

90

3010

Sets

Reps

Rest

Sets

Reps

Rest

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

D1. Week

D2. Week

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SHORT LIMBS Level:  Beginner Level Level: Beginner  Saturday Day: Saturday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 1 Phase: Phase Phase:

 A1. PEC DE DECK CK MACHINE MACHINE Week

Sets

Reps

Rest

Tempo

1

3

8

75

3010

2

3

10

75

3010

3

3

11

75

3010

4

4

12

75

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. STRAIGHT STRAIGHT-ARMS -ARMS PULLDOWN PULLDOWN Week

Sets

Reps

Rest

Tempo

1

3

8

75

3010

2

3

10

75

3010

3

3

11

75

3010

4

4

12

75

3010

B1. DECLINE DB FLIES Week

Sets

Reps

Rest

Tempo

1

3

8

75

3010

2

3

10

75

3010

3

3

11

75

3010

4

4

12

75

3010

B2. SEATED ROW, NEUTRAL GRIP Week

Sets

Reps

Rest

Tempo

1

3

8

75

3010

2

3

10

75

3010

3

3

11

75

3010

4

4

12

75

3010

C1. PREACHER CURL, NARROW GRIP Week

Sets

Reps

Rest

Tempo

1

3

8

60

3010

2

3

10

60

3010

3

3

11

60

3010

4

4

12

60

3010

Set 1

69

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C2. DECLINE DB TRICEPS EXTENSION Week

Sets

Reps

Rest

Tempo

1

3

8

60

3010

2

3

10

60

3010

3

3

11

60

3010

4

4

12

60

3010

Sets

Reps

Rest

Sets

Reps

Rest

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

D1. Week

D2. Week

70

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SHORT LIMBS Level:  Beginner Level Level: Beginner  Monday Day: Monday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 2 Phase: Phase Phase:

 A1. FRONT SQUA SQUAT T Week

Sets

Reps

Rest

Tempo

1

3

4-6

120

6010

2

3

4-6

120

6010

3

3

4-6

120

6010

4

4

4-6

120

6010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. ROMANIAN ROMANIAN DEADLIFT, DEADLIFT, BARBELL Week

Sets

Reps

Rest

Tempo

1

3

4-6

120

6010

2

3

4-6

120

6010

3

3

4-6

120

6010

4

4

4-6

120

6010

Set 1

B1. BARBELL HIP THRUST (HOLD AT PEAK CONTRACTION) Week

Sets

Reps

Rest

Tempo

1

3

6-8

90

3310

2

3

6-8

90

3310

3

3

6-8

90

3310

4

4

6-8

90

3310

Set 1

Set 2

Set 3

B2. LYING LEG CURL (HOLD AT PEAK CONTRACTION) Week

Sets

Reps

Rest

Tempo

1

3

6-8

90

3310

2

3

6-8

90

3310

3

3

6-8

90

3310

4

4

6-8

90

3310

Set 1

Set 2

Set 3

C1. ROPE PULL-THROUGH (HOLD AT PEAK CONTRACTION) Week

Sets

Reps

Rest

Tempo

1

3

6-8

75

3310

2

3

6-8

75

3310

3

3

6-8

75

3310

4

4

6-8

75

3310

Set 1

Set 2

Set 3

Set 4

71

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C2. STANDING CALVES RAISE (HOLD AT PEAK CONTRACTION) Week

Sets

Reps

Rest

Tempo

1

3

6-8

75

3310

2

3

6-8

75

3310

3

3

6-8

75

3310

4

4

6-8

75

3310

Sets

Reps

Rest

Sets

Reps

Rest

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

D1. Week

D2. Week

72

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SHORT LIMBS Level:  Beginner Level Level: Beginner  Wednesday Day: Wednesday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 2 Phase: Phase Phase:

 A1. BENCH P PRESS RESS Week

Sets

Reps

Rest

Tempo

1

3

4-6

120

6010

2

3

4-6

120

6010

3

3

4-6

120

6010

4

4

4-6

120

6010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. T-BAR/LANDMINE T-BAR/LANDMINE ROW (HOLD AT AT PEAK) Week

Sets

Reps

Rest

Tempo

1

3

6-8

120

3310

2

3

6-8

120

3310

3

3

6-8

120

3310

4

4

6-8

120

3310

Set 1

Set 2

B1. HIGH INCLINE (75 DEGREES) DB PRESS, NEUTRAL GRIP Week

Sets

Reps

Rest

Tempo

1

3

4-6

120

6010

2

3

4-6

120

6010

3

3

4-6

120

6010

4

4

4-6

120

6010

Set 1

Set 2

Set 3

Set 4

B2. LAT PULLDOWN, CLOSE GRIP, SUPINATED (HOLD AT PEAK) Week

Sets

Reps

Rest

Tempo

1

3

6-8

120

3310

2

3

6-8

120

3310

3

3

6-8

120

3310

4

4

6-8

120

3310

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

C1. INCLINE DB CURL Week

Sets

Reps

Rest

Tempo

1

3

4-6

75

6010

2

3

4-6

75

6010

3

3

4-6

75

6010

4

4

4-6

75

6010

73

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C2. SEATED OVERHEAD EZ BAR TRICEPS EXTENSION Week

Sets

Reps

Rest

Tempo

1 2

3 3

4-6 4-6

75 75

6010 6010

3

3

4-6

75

6010

4

4

4-6

75

6010

Sets

Reps

Rest

Sets

Reps

Rest

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

D1. Week

D2. Week

74

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SHORT LIMBS Level:  Beginner Level Level: Beginner  Friday Day: Friday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 2 Phase: Phase Phase:

 A1. FRONT SQUA SQUAT T Week

Sets

Reps

Rest

Tempo

1

3

10-12

120

3010

2

3

10-12

120

3010

3

3

10-12

120

3010

4

4

10-12

120

3010

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

 A2. ROMANIAN ROMANIAN DEADLIFT, DEADLIFT, BARBELL Week

Sets

Reps

Rest

Tempo

1

3

10-12

120

3010

2

3

10-12

120

3010

3

3

10-12

120

3010

4

4

10-12

120

3010

B1. BARBELL HIP THRUST Week

Sets

Reps

Rest

Tempo

1

3

10-12

120

3010

2

3

10-12

120

3010

3

3

10-12

120

3010

4

4

10-12

120

3010

B2. LYING LEG CURL Week

Sets

Reps

Rest

Tempo

1

3

10-12

120

3010

2

3

10-12

120

3010

3

3

10-12

120

3010

4

4

10-12

120

3010

C1. ROPE PULL-THROUGH Week

Sets

Reps

Rest

Tempo

1

3

10-12

75

3010

2

3

10-12

75

3010

3

3

10-12

75

3010

4

4

10-12

75

3010

75

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C2. STANDING CALVES RAISE Week

Sets

Reps

Rest

Tempo

1 2

3 3

10-12 10-12

75 75

3010 3010

3

3

10-12

75

3010

4

4

10-12

75

3010

Sets

Reps

Rest

Sets

Reps

Rest

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

D1. Week

D2. Week

76

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SHORT LIMBS Level:  Beginner Level Level: Beginner  Saturday Day: Saturday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 2 Phase: Phase Phase:

 A1. BENCH P PRESS RESS Week

Sets

Reps

Rest

Tempo

1

3

10-12

120

3010

2

3

10-12

120

3010

3

3

10-12

120

3010

4

4

10-12

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. T-BAR/LANDMINE T-BAR/LANDMINE ROW  Week

Sets

Reps

Rest

Tempo

1

3

10-12

120

3010

2

3

10-12

120

3010

3

3

10-12

120

3010

4

4

10-12

120

3010

B1. HIGH INCLINE (75 DEGREES) DB PRESS Week

Sets

Reps

Rest

Tempo

1

3

10-12

120

3010

2

3

10-12

120

3010

3

3

10-12

120

3010

4

4

10-12

120

3010

Set 1

Set 2

B2. LAT PULLDOWN, CLOSE-GRIP, SUPINATED Week

Sets

Reps

Rest

Tempo

1

3

10-12

120

3010

2

3

10-12

120

3010

3

3

10-12

120

3010

4

4

10-12

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

C1. INCLINE DB CURLS Week

Sets

Reps

Rest

Tempo

1

3

10-12

75

3010

2

3

10-12

75

3010

3

3

10-12

75

3010

4

4

10-12

75

3010

77

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C2. SEATED OVERHEAD EZ BAR TRICEPS EXTENSION Week

Sets

Reps

Rest

Tempo

1 2

3 3

10-12 10-12

75 75

3010 3010

3

3

10-12

75

3010

4

4

10-12

75

3010

Sets

Reps

Rest

Sets

Reps

Rest

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

D1. Week

D2. Week

In this second phase the progression model is called double progression. Y You ou are given a rep range (e.g. 6-8) The goal is to use the same weight for all of your sets and complete all those sets at the top of the range (8 in our example). If you do that, you add weight at the next session. If you do something like (8,8,7,6) (8,8,7,6) then you stick with the same weight at your next session.

78

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SHORT LIMBS Level:  Beginner Level Level: Beginner  Monday Day: Monday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 3 Phase: Phase Phase:

 A1. BENCH P PRESS RESS Week

Sets

Reps

Rest

Tempo

1

3

4-6

150

4010

2

3

4-6

150

4010

3

3

4-6

150

4010

4

4

4-6

150

4010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. T-BAR/LANDMINE T-BAR/LANDMINE ROW  Week

Sets

Reps

Rest

Tempo

1

3

4-6

150

4010

2

3

4-6

150

4010

3

3

4-6

150

4010

4

4

4-6

150

4010

B1. HIGH INCLINE (75 DEGREES) DB PRESS Week

Sets

Reps

Rest

Tempo

1

3

4-6

150

4010

2

3

4-6

150

4010

3

3

4-6

150

4010

4

4

4-6

150

4010

Set 1

Set 2

B2. LAT PULLDOWN, CLOSE-GRIP, SUPINATED Week

Sets

Reps

Rest

Tempo

1

3

4-6

150

4010

2

3

4-6

150

4010

3

3

4-6

150

4010

4

4

4-6

150

4010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

C1. INCLINE DB CURLS Week

Sets

Reps

Rest

Tempo

1

3

4-6

120

4010

2

3

4-6

120

4010

3

3

4-6

120

4010

4

4

4-6

120

4010

79

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C2. SEATED OVERHEAD EZ BAR TRICEPS EXTENSION Week

Sets

Reps

Rest

Tempo

1 2

3 3

4-6 4-6

120 120

4010 4010

3

3

4-6

120

4010

4

4

4-6

120

4010

Sets

Reps

Rest

Sets

Reps

Rest

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

D1. Week

D2. Week

80

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SHORT LIMBS Level:  Beginner Level Level: Beginner  Wednesday Day: Wednesday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 3 Phase: Phase Phase:

 A1. DIPS Week

Sets

Reps

Rest

Tempo

1

3

10-12

120

3010

2

3

10-12

120

3010

3

3

10-12

120

3010

4

4

10-12

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. CHIN-UPS, SUPINA SUPINATED TED Week

Sets

Reps

Rest

Tempo

1

3

10-12

120

3010

2

3

10-12

120

3010

3

3

10-12

120

3010

4

4

10-12

120

3010

B1. INCLINE DB PRESS Week

Sets

Reps

Rest

Tempo

1

3

10-12

120

3010

2

3

10-12

120

3010

3

3

10-12

120

3010

4

4

10-12

120

3010

B2. SEATED ROW, BI-ACROMINAL WIDTH, PRONATED Week

Sets

Reps

Rest

Tempo

1

3

10-12

120

3010

2

3

10-12

120

3010

3

3

10-12

120

3010

4

4

10-12

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

C1. PEC DECK MACHINE Week

Sets

Reps

Rest

Tempo

1

3

10-12

75

3010

2

3

10-12

75

3010

3

3

10-12

75

3010

4

4

10-12

75

3010

81

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C2. STRAIGHT-ARMS PULLDOWN Week

Sets

Reps

Rest

Tempo

1 2

3 3

10-12 10-12

75 75

3010 3010

3

3

10-12

75

3010

4

4

10-12

75

3010

Sets

Reps

Rest

Sets

Reps

Rest

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

D1. Week

D2. Week

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SHORT LIMBS Level:  Beginner Level Level: Beginner  Friday Day: Friday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 3 Phase: Phase Phase:

 A1. LEG P PRESS RESS Week

Sets

Reps

Rest

Tempo

1

3

10-12

120

3010

2

3

10-12

120

3010

3

3

10-12

120

3010

4

4

10-12

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. DB ROMANIAN ROMANIAN DEADLIFT DEADLIFT WITH BAND AROUND HIPS Week

Sets

Reps

Rest

Tempo

1

3

10-12

120

3010

2

3

10-12

120

3010

3

3

10-12

120

3010

4

4

10-12

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

B1. BARBELL HIP THRUST Week

Sets

Reps

Rest

Tempo

1

3

10-12

90

3010

2

3

10-12

90

3010

3

3

10-12

90

3010

4

4

10-12

90

3010

B2. SEATED LEG CURL Week

Sets

Reps

Rest

Tempo

1

3

10-12

90

3010

2

3

10-12

90

3010

3

3

10-12

90

3010

4

4

10-12

90

3010

C1. SPLIT SP LIT SQUA SQUAT T, WIDE WI DE STANCE Week

Sets

Reps

Rest

Tempo

1

3

10-12

90

3010

2

3

10-12

90

3010

3

3

10-12

90

3010

4

4

10-12

90

3010

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C2. SEATED CALVES RAISE Week

Sets

Reps

Rest

Tempo

1 2

3 3

12-15 12-15

90 90

3010 3010

3

3

12-15

90

3010

4

4

12-15

90

3010

Sets

Reps

Rest

Sets

Reps

Rest

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

D1. Week

D2. Week

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SHORT LIMBS Level:  Beginner Level Level: Beginner  Saturday Day: Saturday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 3 Phase: Phase Phase:

 A1. DB LA LATERAL TERAL RAISE RAISE Week

Sets

Reps

Rest

Tempo

1

3

10-12

75

3010

2

3

10-12

75

3010

3

3

10-12

75

3010

4

4

10-12

75

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. CHEST CHEST-SUPPORTED REAR DEL DELTOID RAISE RAISE Week

Sets

Reps

Rest

Tempo

1

3

10-12

75

3010

2

3

10-12

75

3010

3

3

10-12

75

3010

4

4

10-12

75

3010

Set 1

Set 2

B1. DB HAMMER CURL (BOTH ARMS AT THE SAME TIME) Week

Sets

Reps

Rest

Tempo

1

3

10-12

75

3010

2

3

10-12

75

3010

3

3

10-12

75

3010

4

4

10-12

75

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

B2. LYING EZ BAR TRICEPS EXTENSION Week

Sets

Reps

Rest

Tempo

1

3

10-12

75

3010

2

3

10-12

75

3010

3

3

10-12

75

3010

4

4

10-12

75

3010

Set 1

C1. CABLE CURL, WIDE GRIP, SUPINATED Week

Sets

Reps

Rest

Tempo

1

3

10-12

75

3010

2

3

10-12

75

3010

3

3

10-12

75

3010

4

4

10-12

75

3010

Set 1

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C2. ROPE TRICEPS PRESSDOWN Week

Sets

Reps

Rest

Tempo

1 2

3 3

12-15 12-15

75 75

3010 3010

3

3

12-15

75

3010

4

4

12-15

75

3010

Sets

Reps

Rest

Sets

Reps

Rest

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

D1. Week

D2. Week

Short limbs, intermediate program. The main difference between the beginner an advanced program are a higher number of sets and more exercis exercises es variation within a phase.

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SHORT LIMBS Level: Intermediate Level Level:   Monday Day: Monday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 1 Phase: Phase Phase: Note: On all exercises use a very slow eccentric (6 seconds)

 A1. FRONT SQUA SQUAT T Week

Sets

Reps

Rest

Tempo

1

4

4

120

6010

2

4

5

120

6010

3

4

6

120

6010

4

5

7

120

6010

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

 A2. DUMBBELLS DUMBBELLS ROMANIAN DEADLIFT Week

Sets

Reps

Rest

Tempo

1

4

4

120

6010

2

4

5

120

6010

3

4

6

120

6010

4

5

7

120

6010

B1. DB BENCH PRESS Week

Sets

Reps

Rest

Tempo

1

4

4

120

6010

2

4

5

120

6010

3

4

6

120

6010

4

5

7

120

6010

B2. CHEST-SUPPORTED DB ROW (SEAL ROW), NEUTRAL GRIP Week

Sets

Reps

Rest

Tempo

1

4

4

120

6010

2

4

5

120

6010

3

4

6

120

6010

4

5

7

120

6010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

C1. SAVICKAS DB PRESS Week

Sets

Reps

Rest

Tempo

1

4

4

90

6010

2 3

4 4

5 6

90 90

6010 6010

4

5

7

90

6010

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C2. LAT PULLDOWN BI-ACROMIAL WIDTH, SUPINATED Week

Sets

Reps

Rest

Tempo

1 2

4 4

4 5

90 90

6010 6010

3

4

6

90

6010

4

5

7

90

6010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

The progression model for this day is the gradual volume increase. You You add one rep per set every week. You You also add one set on week 4. The goal should be to at least use the same weight from week, with the rep increase that does represent a progression. If you can weight too, even better,, but don’t sacrifice form simply for adding more weight. better

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SHORT LIMBS Level: Intermediate Level Level:   Wednesday Day: Wednesday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 1 Phase: Phase Phase:

Note: On all exercises include a 3 seconds isometric hold during the eccentric

BACK SQUAT  A1. BACK SQUAT, HEELS ELEVA ELEVATED TED Week

Sets

Reps

Rest

Tempo

1

4

5

120

3310

2

4

6

120

3310

3

4

7

120

3310

4

5

8

120

3310

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. BACK BACK EXTENSION EXTENSION (HOLD AT AT THE PEAK PEAK CONTRACTION) CONTRACTION) Week

Sets

Reps

Rest

Tempo

1

4

5

120

3310

2

4

6

120

3310

3

4

7

120

3310

4

5

8

120

3310

Set 1

Set 2

Set 3

Set 4

B1. LOW INCLINE (10-15 DEGREES) DB BENCH PRESS (HOLD IN BOTTOM POSITION) Week

Sets

Reps

Rest

Tempo

1

4

5

120

3310

2

4

6

120

3310

3

4

7

120

3310

4

5

8

120

3310

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

B2. BENT OVER DB ROW ROW,, NEUTRAL GRIP (HOLD AT AT PEAK CONTRACTION) Week

Sets

Reps

Rest

Tempo

1

4

5

120

3310

2

4

6

120

3310

3

4

7

120

3310

4

5

8

120

3310

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

C1. BARBELL SAVICKAS PRESS (HOLD AT MID-RANGE) Week

Sets

Reps

Rest

Tempo

1

4

5

90

3310

2 3

4 4

6 7

90 90

3310 3310

4

5

8

90

3310

Set 1

Set 2

Set 3

Set 4

89

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C2. LAT PULLDOWN, BI-ACROMIAL WIDTH, PRONATED (HOLD AT PEAK CONTRACTION) Week

Sets

Reps

Rest

Tempo

1 2

4 4

5 6

90 90

3310 3310

3

4

7

90

3310

4

5

8

90

3310

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

The progression model for this day is the gradual volume increase. You You add one rep per set every week. You You also add one set on week 4. The goal should be to at least use the same weight from week, with the rep increase that does represent a progression. If you can weight too, even better,, but don’t sacrifice form simply for adding more weight. better

90

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SHORT LIMBS Level: Intermediate Level Level:   Friday Day: Friday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 1 Phase: Phase Phase:

Note: You You should be able to use 10-20% more weight than on the previous days because of the regular tempo

 A1. FRONT SQUA SQUAT T Week

Sets

Reps

Rest

Tempo

1

4

6

120

3010

2

4

8

120

3010

3

4

9

120

3010

4

5

10

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. DB ROMANIAN ROMANIAN DEADLIFTS DEADLIFTS Week

Sets

Reps

Rest

Tempo

1

4

6

120

3010

2

4

8

120

3010

3

4

9

120

3010

4

5

10

120

3010

B1. DB BENCH PRESS Week

Sets

Reps

Rest

Tempo

1

4

6

120

3010

2

4

8

120

3010

3

4

9

120

3010

4

5

10

120

3010

B2. CHEST-SUPPORTED DB ROW (SEAL ROW) NEUTRAL GRIP Week

Sets

Reps

Rest

Tempo

1

4

6

120

3010

2

4

8

120

3010

3

4

9

120

3010

4

5

10

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

C1. DB SAVICKAS PRESS Sets

Reps

Rest

Tempo

1

4

6

90

3010

2

4

8

90

3010

3

4

9

90

3010

4

5

10

90

3010

Week

91

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C2. LAT PULLDOWN, BI-ACROMIAL WIDTH, SUPINATED Week

Sets

Reps

Rest

Tempo

1 2

4 4

6 8

90 90

3010 3010

3

4

9

90

3010

4

5

10

90

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

The progression model for this day is the gradual volume increase. You You add 1-2 rep(s) per set every week. You You also add one set on week 4. The goal should be to at least use the same weight from week, with the rep increase that does represent a progression. If you can weight too, even better,, but don’t sacrifice form simply for adding more weight. better

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SHORT LIMBS Level: Intermediate Level Level:   Saturday Day: Saturday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 1 Phase: Phase Phase:

DECK MACHINE  A1. PEC DECK MACHINE Week

Sets

Reps

Rest

Tempo

1

4

6

75

3010

2

4

8

75

3010

3

4

9

75

3010

4

5

10

75

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. STRAIGHT STRAIGHT-ARMS -ARMS PULLDOWN PULLDOWN Week

Sets

Reps

Rest

Tempo

1

4

6

75

3010

2

4

8

75

3010

3

4

9

75

3010

4

5

10

75

3010

B1. DECLINE DB FLIES Week

Sets

Reps

Rest

Tempo

1

4

6

75

3010

2

4

8

75

3010

3

4

9

75

3010

4

5

10

75

3010

B2. SEATED ROW, NEUTRAL GRIP Week

Sets

Reps

Rest

Tempo

1

4

6

75

3010

2

4

8

75

3010

3

4

9

75

3010

4

5

10

75

3010

C1. PREACHER CURL, NARROW GRIP Sets

Reps

Rest

Tempo

1

4

6

60

3010

2

4

8

60

3010

3

4

9

60

3010

4

5

10

60

3010

Week

Set 1

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C2. DECLINE DB TRICEPS EXTENSION Week

Sets

Reps

Rest

Tempo

1 2

4 4

6 8

60 60

3010 3010

3

4

9

60

3010

4

5

10

60

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

The progression model for this day is the gradual volume increase. You You add 1-2 rep(s) per set every week. You You also add one set on week 4. The goal should be to at least use the same weight from week, with the rep increase that does represent a progression. If you can weight too, even better,, but don’t sacrifice form simply for adding more weight. better

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SHORT LIMBS Level: Intermediate Level Level:   Monday Day: Monday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 2 Phase: Phase Phase:

BACK SQUAT  A1. BACK SQUAT, HEELS ELEVA ELEVATED TED Week

Sets

Reps

Rest

Tempo

1

4

3-5

120

6010

2

4

3-5

120

6010

3

4

3-5

120

6010

4

5

3-5

120

6010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. ROMANIAN ROMANIAN DEADLIFT, DEADLIFT, BARBELL Week

Sets

Reps

Rest

Tempo

1

4

3-5

120

6010

2

4

3-5

120

6010

3

4

3-5

120

6010

4

5

3-5

120

6010

Set 1

B1. BARBELL HIP THRUST (HOLD AT PEAK CONTRACTION) Week

Sets

Reps

Rest

Tempo

1

4

6-8

90

3310

2

4

6-8

90

3310

3

4

6-8

90

3310

4

5

6-8

90

3310

Set 1

Set 2

Set 3

B2. LYING LEG CURL (HOLD AT PEAK CONTRACTION) Week

Sets

Reps

Rest

Tempo

1

4

6-8

90

3310

2

4

6-8

90

3310

3

4

6-8

90

3310

4

5

6-8

90

3310

Set 1

Set 2

Set 3

C1. ROPE PULL-THROUGH (HOLD AT PEAK CONTRACTION) Sets

Reps

Rest

Tempo

1

4

6-8

75

3310

2

4

6-8

75

3310

3

4

6-8

75

3310

4

5

6-8

75

3310

Week

Set 1

Set 2

Set 3

Set 4

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C2. STANDING CALVES RAISE (HOLD AT PEAK CONTRACTION) Week

Sets

Reps

Rest

Tempo

1 2

4 4

6-8 6-8

75 75

3310 3310

3

4

6-8

75

3310

4

5

6-8

75

3310

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

This day uses the double progression model. The goal is to use the same weight for all of your work sets. When you can get the top of the rep range you add weight at the next session.

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SHORT LIMBS Level: Intermediate Level Level:   Wednesday Day: Wednesday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 2 Phase: Phase Phase:

PRESS  A1. BENCH PRESS Week

Sets

Reps

Rest

Tempo

1

4

3-5

120

6010

2

4

3-5

120

6010

3

4

3-5

120

6010

4

5

3-5

120

6010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. T-BAR/LANDMINE T-BAR/LANDMINE ROW (HOLD AT AT PEAK) Week

Sets

Reps

Rest

Tempo

1

4

6-8

120

3310

2

4

6-8

120

3310

3

4

6-8

120

3310

4

5

6-8

120

3310

Set 1

Set 2

B1. HIGH INCLINE (75 DEGREES) DB PRESS, NEUTRAL GRIP Week

Sets

Reps

Rest

Tempo

1

4

3-5

120

6010

2

4

3-5

120

6010

3

4

3-5

120

6010

4

5

3-5

120

6010

Set 1

Set 2

Set 3

Set 4

B2. LAT PULLDOWN, CLOSE GRIP, SUPINATED (HOLD AT PEAK) Week

Sets

Reps

Rest

Tempo

1

4

6-8

120

3310

2

4

6-8

120

3310

3

4

6-8

120

3310

4

5

6-8

120

3310

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

C1. INCLINE DB CURL Sets

Reps

Rest

Tempo

1

4

4-6

75

6010

2

4

4-6

75

6010

3

4

4-6

75

6010

4

5

4-6

75

6010

Week

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C2. SEATED OVERHEAD EZ BAR TRICEPS EXTENSION Week

Sets

Reps

Rest

Tempo

1 2

4 4

4-6 4-6

75 75

6010 6010

3

4

4-6

75

6010

4

5

4-6

75

6010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

This day uses the double progression model. The goal is to use the same weight for all of your work sets. When you can get the top of the rep range you add weight at the next session.

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SHORT LIMBS Level: Intermediate Level Level:   Friday Day: Friday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 2 Phase: Phase Phase:

BACK SQUAT  A1. BACK SQUAT Week

Sets

Reps

Rest

Tempo

1

4

8-10

120

3010

2

4

8-10

120

3010

3

4

8-10

120

3010

4

5

8-10

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. REVERSE REVERSE HYPER OR BACK BACK EXTENSION EXTENSION Week

Sets

Reps

Rest

Tempo

1

4

8-10

120

3010

2

4

8-10

120

3010

3

4

8-10

120

3010

4

5

8-10

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

B1. BULGARIAN SPLIT SQUAT Week

Sets

Reps

Rest

Tempo

1

4

8-10

120

3010

2

4

8-10

120

3010

3

4

8-10

120

3010

4

5

8-10

120

3010

B2. SINGLE LEG, LYING LEG CURL Week

Sets

Reps

Rest

Tempo

1

4

8-10

120

3010

2

4

8-10

120

3010

3

4

8-10

120

3010

4

5

8-10

120

3010

C1. ROPE PULL-THROUGH Sets

Reps

Rest

Tempo

1

4

10-12

75

3010

2

4

10-12

75

3010

3

4

10-12

75

3010

4

5

10-12

75

3010

Week

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C2. SEATED CALVES RAISE Week

Sets

Reps

Rest

Tempo

1

4

12-15

75

3010

2

4

12-15

75

3010

3

4

12-15

75

3010

4

5

12-15

75

6010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

This day uses the double progression model. The goal is to use the same weight for all of your work sets. When you can get the top of the rep range you add weight at the next session

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SHORT LIMBS Level: Intermediate Level Level:   Saturday Day: Saturday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 2 Phase: Phase Phase:

BENCH PRESS  A1. DB BENCH Week

Sets

Reps

Rest

Tempo

1

4

8-10

120

3010

2

4

8-10

120

3010

3

4

8-10

120

3010

4

5

8-10

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. SEATED SEATED ROW, ROW, NEUTRAL GRIP GRIP Week

Sets

Reps

Rest

Tempo

1

4

8-10

120

3010

2

4

8-10

120

3010

3

4

8-10

120

3010

4

5

8-10

120

3010

B1. SEATED DB SHOULDER PRESS Week

Sets

Reps

Rest

Tempo

1

4

8-10

120

3010

2

4

8-10

120

3010

3

4

8-10

120

3010

4

5

8-10

120

3010

B2. LAT PULLDOWN, BI-ACROMIAL WIDTH, PRONATED Week

Sets

Reps

Rest

Tempo

1

4

8-10

120

3010

2

4

8-10

120

3010

3

4

8-10

120

3010

4

5

8-10

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

C1. PREACHER CURL Sets

Reps

Rest

Tempo

1

4

8-10

75

3010

2

4

8-10

75

3010

3

4

8-10

75

3010

4

5

8-10

75

3010

Week

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C2. DECLINE DB TRICEPS EXTENSION Week

Sets

Reps

Rest

Tempo

1

4

8-10

75

3010

2

4

8-10

75

3010

3

4

8-10

75

3010

4

5

8-10

75

6010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

This day uses the double progression model. The goal is to use the same weight for all of your work sets. When you can get the top of the rep range you add weight at the next session

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SHORT LIMBS Level: Intermediate Level Level:   Monday Day: Monday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 3 Phase: Phase Phase:

BACK SQUAT  A1. BACK SQUAT Week

Sets

Reps

Rest

Tempo

1

4

4-6

150

4010

2

4

4-6

150

4010

3

4

4-6

150

4010

4

5

4-6

150

4010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. PIN PULL FROM FROM BELOW BELOW KNEES KNEES Week

Sets

Reps

Rest

Tempo

1

4

4-6

150

4010

2

4

4-6

150

4010

3

4

4-6

150

4010

4

5

4-6

150

4010

B1. DECLINE BENCH PRESS Week

Sets

Reps

Rest

Tempo

1

4

4-6

150

4010

2

4

4-6

150

4010

3

4

4-6

150

4010

4

5

4-6

150

4010

B2. PENDLAY ROW  Week

Sets

Reps

Rest

Tempo

1

4

4-6

150

4010

2

4

4-6

150

4010

3

4

4-6

150

4010

4

5

4-6

150

4010

C1. MILITARY PRESS Sets

Reps

Rest

Tempo

1

4

4-6

120

4010

2

4

4-6

120

4010

3

4

4-6

120

4010

4

5

4-6

120

4010

Week

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C2. PULL-UPS, NEUTRAL GRIP Week

Sets

Reps

Rest

Tempo

1

4

4-6

120

4010

2

4

4-6

120

4010

3

4

4-6

120

4010

4

5

4-6

120

4010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

This day uses the double progression model. The goal is to use the same weight for all of your work sets. When you can get the top of the rep range you add weight at the next session.

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SHORT LIMBS Level: Intermediate Level Level:   Wednesday Day: Wednesday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 3 Phase: Phase Phase:

 A1. DIPS Week

Sets

Reps

Rest

Tempo

1

4

8-10

120

3010

2

4

8-10

120

3010

3

4

8-10

120

3010

4

5

8-10

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. CHIN-UPS, SUPINA SUPINATED TED Week

Sets

Reps

Rest

Tempo

1

4

8-10

120

3010

2

4

8-10

120

3010

3

4

8-10

120

3010

4

5

8-10

120

3010

B1. INCLINE DB PRESS Week

Sets

Reps

Rest

Tempo

1

4

8-10

120

3010

2

4

8-10

120

3010

3

4

8-10

120

3010

4

5

8-10

120

3010

B2. SEATED ROW, BI-ACROMINAL WIDTH, PRONATED Week

Sets

Reps

Rest

Tempo

1

4

8-10

120

3010

2

4

8-10

120

3010

3

4

8-10

120

3010

4

5

8-10

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

C1. PEC DECK MACHINE Sets

Reps

Rest

Tempo

1

4

8-10

75

3010

2

4

8-10

75

3010

3

4

8-10

75

3010

4

5

8-10

75

3010

Week

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C2. STRAIGHT-ARMS PULLDOWN Week

Sets

Reps

Rest

Tempo

1

4

8-10

75

3010

2

4

8-10

75

3010

3

4

8-10

75

3010

4

5

8-10

75

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

This day uses the double progression model. The goal is to use the same weight for all of your work sets. When you can get the top of the rep range you add weight at the next session.

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SHORT LIMBS Level: Intermediate Level Level:   Friday Day: Friday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 3 Phase: Phase Phase:

PRESS  A1. LEG PRESS Week

Sets

Reps

Rest

Tempo

1

4

8-10

120

3010

2

4

8-10

120

3010

3

4

8-10

120

3010

4

5

8-10

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. DB ROMANIAN ROMANIAN DEADLIFT DEADLIFT WITH BAND AROUND HIPS Week

Sets

Reps

Rest

Tempo

1

4

8-10

120

3010

2

4

8-10

120

3010

3

4

8-10

120

3010

4

5

8-10

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

B1. BARBELL HIP THRUST Week

Sets

Reps

Rest

Tempo

1

4

8-10

90

3010

2

4

8-10

90

3010

3

4

8-10

90

3010

4

5

8-10

90

3010

B2. SEATED LEG CURL Week

Sets

Reps

Rest

Tempo

1

4

8-10

90

3010

2

4

8-10

90

3010

3

4

8-10

90

3010

4

5

8-10

90

3010

C1. SPLIT SP LIT SQUA SQUAT T, WIDE WI DE STANCE Sets

Reps

Rest

Tempo

1

4

8-10

90

3010

2

4

8-10

90

3010

3

4

8-10

90

3010

4

5

8-10

90

3010

Week

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C2. SEATED CALVES RAISE Week

Sets

Reps

Rest

Tempo

1

4

8-10

90

3010

2

4

8-10

90

3010

3

4

8-10

90

3010

4

5

8-10

90

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

This day uses the double progression model. The goal is to use the same weight for all of your work sets. When you can get the top of the rep range you add weight at the next session.

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SHORT LIMBS Level: Intermediate Level Level:   Saturday Day: Saturday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 3 Phase: Phase Phase:

LATERAL RAISE  A1. DB LATERAL RAISE Week

Sets

Reps

Rest

Tempo

1

4

8-10

75

3010

2

4

8-10

75

3010

3

4

8-10

75

3010

4

5

8-10

75

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. CHEST CHEST-SUPPORTED REAR DEL DELTOID RAISE RAISE Week

Sets

Reps

Rest

Tempo

1

4

8-10

75

3010

2

4

8-10

75

3010

3

4

8-10

75

3010

4

5

8-10

75

3010

Set 1

Set 2

B1. DB HAMMER CURL (BOTH ARMS AT THE SAME TIME) Week

Sets

Reps

Rest

Tempo

1

4

8-10

75

3010

2

4

8-10

75

3010

3

4

8-10

75

3010

4

5

8-10

75

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

B2. LYING EZ BAR TRICEPS EXTENSION Week

Sets

Reps

Rest

Tempo

1

4

8-10

75

3010

2

4

8-10

75

3010

3

4

8-10

75

3010

4

5

8-10

75

3010

Set 1

C1. CABLE CURL, WIDE GRIP, SUPINATED Sets

Reps

Rest

Tempo

1

4

8-10

75

3010

2

4

8-10

75

3010

3

4

8-10

75

3010

4

5

8-10

75

3010

Week

Set 1

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C2. ROPE TRICEPS PRESSDOWN Week

Sets

Reps

Rest

Tempo

1

4

8-10

75

3010

2

4

8-10

75

3010

3

4

8-10

75

3010

4

5

8-10

75

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

This day uses the double progression model. The goal is to use the same weight for all of your work sets. When you can get the top of the rep range you add weight at the next session.

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SHORT LIMBS ADVANCED PROGRAM The advanced program uses a similar structure as the first two levels but it also relies on more advanced training methods and loading schemes. This is because an advanced trainee as a body that is better adapted to the rigors of physical training training and to represent a stress large enough to stimulate an adaptation we will need a stronger stimulus, simply adding volume is not enough at this point. Here are the loading schemes and training methods we will be using:

SPECIAL LOADING SCHEMES 8,8,8,6,6: In this scheme you gradually add weight from set to set. Y 8,8,8,6,6: You ou start with a weight that is an RPE of 7-7.5 7-7.5 for 8 reps and you do 8. Then you add weight up to an RPE of around 8-8.5 and you do 8, the third set is an RPE of 9-9.5 and you do 8. The fourth set would be an RPE of 10 for 8 but you only do 6 reps (which would be an RPE of 8-8.5 for 6) and then you finish with an RPE of 9-10 for 6 reps. 7/5/3 waves: This scheme has 6 work sets divided into two waves. One w wave ave is 1 x 7, 1 x 5, 1 x 3. Note that these are treated like 3 normal sets, meaning that after your set of 7 on the A1 exercise you take a normal rest period then do your set for the A2 one before going back to A1 for your set of 5. You add weight on each within a wave and the second wave should be higher than the first one. For example: 1 x 7 @ 135 kg (RPE 7.5 – 8.0) 1 x 5 @ 142 kg (RPE 7.5 – 8.0) 1 x 3 @ 150 kg (RPE 7.5 – 8.0) 1 x 7 @ 140 kg (RPE 8.5 – 9.0) 1 x 5 @ 147 kg (RPE 8.5 – 9.0) 1 x 3 @ 155 kg (RPE 8.5 – 9.0)

1/6 contrasts: This is somewhat similar to waves in that we are changing the load from set to set. Specifically, we are alternating a heavy (but not maximal) single with a set of 6 with moderate weight. Specifically, The important sets are the sets of 6, the singles (sets of 1) are only there to potentiate the nervous system and give you a better performance for your sets of 6. 6 . Each “couplets” get heavier. heavier. 6 total sets (3 couplets) are done. Here is an example: 1 x 1 @ 160 kg / 90% (RPE 8) 1 x 6 @ 138 kg / 77% (RPE 7.5) 1 x 1 @ 160 kg / 90% (RPE 8) 1 x 6 @ 145 kg / 80% (RPE 8.5) 1 x 1 @ 160 kg / 90% (RPE 8) 1 x 6 @ 150 kg / 82-85% (RPE 9-10)

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SPECIAL METHODS 6-8RP: This stands for 6-8 reps + rest/pause. You You do 6-8 reps (RPE of 8.5 – 9) then rest for 15 seconds and do as many quality additional reps as you can with the same weight. Mechanical drop set: In a mechanical drop set you perform the prescribed number of repetitions for the exercise(RPE of 8.5 – 9) then you switch to a second version of the exercises in which you are a bit stronger and you do as many quality additional reps as possible then you switch to a third version of the movement and once again do as many quality reps as you can. For example: DUMBBELL PRONATED CURL  CURL   

8 reps Rest 10 sec

DUMBBELL SUPINATED CURL  CURL   

Maximum reps with same weight Rest 10 sec

DUMBBELL HAMMER CURL CURL    

Maximum reps with same weight End of set

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SHORT LIMBS Level: Advanced Level Level:   Monday Day: Monday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 1 Phase: Phase Phase:

 A1. FRONT SQUA SQUAT T Week

Sets

Reps

Rest

Tempo

1

5

8/8/8/6/6

150

5010

2

5

8/8/8/6/6

150

5010

3

5

8/8/8/6/6

150

5010

4

5

8/8/8/6/6

150

5010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

 A2. DB ROMANIAN ROMANIAN DEADLIFT DEADLIFT, TOES ELEV ELEVA ATED Week

Sets

Reps

Rest

Tempo

1

5

8/8/8/6/6

150

5010

2

5

8/8/8/6/6

150

5010

3

5

8/8/8/6/6

150

5010

4

5

8/8/8/6/6

150

5010

B1. INCLINE BENCH PRESS Week

Sets

Reps

Rest

Tempo

1

4

6-8

120

5010

2

4

6-8

120

5010

3

4

6-8

120

5010

4

5

6-8

120

5010

B2. CHEST-SUPPORTED (SEAL) ROW, NEUTRAL GRIP Week

Sets

Reps

Rest

Tempo

1

4

6-8

120

5010

2

4

6-8

120

5010

3

4

6-8

120

5010

4

5

6-8

120

5010

C1. NEUTRAL GRIP DB SHOULDER PRESS Sets

Reps

Rest

Tempo

1

4

6-8

120

5010

2

4

6-8

120

5010

3

4

6-8

120

5010

4

5

6-8

120

5010

Week

113

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C2. NEUTRAL GRIP PULL-UPS Week

Sets

Reps

Rest

Tempo

1

4

6-8

120

5010

2

4

6-8

120

5010

3

4

6-8

120

5010

4

5

6-8

120

5010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

On this day you use a progressive overload method. The goal is to use a bit more weight every week. I might not be possible to do it every week, but it should be your goal. You use a slow eccentric phase during all the exercises in this workout, doing the eccentric in 5 seconds.

114

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SHORT LIMBS Level: Advanced Level Level:   Wednesday Day: Wednesday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 1 Phase: Phase Phase:

 A1. FRONT SQUA SQUAT T Week

Sets

Reps

Rest

Tempo

1

5

8/8/8/6/6

150

3310

2

5

8/8/8/6/6

150

3310

3

5

8/8/8/6/6

150

3310

4

5

8/8/8/6/6

150

3310

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

 A2. BARBELL BARBELL HIP THRUST THRUST (PAUSE (PAUSE AT PEAK CONTRAC CONTRACTION) TION) Week

Sets

Reps

Rest

Tempo

1

5

8/8/8/6/6

150

3310

2

5

8/8/8/6/6

150

3310

3

5

8/8/8/6/6

150

3310

4

5

8/8/8/6/6

150

3310

B1. DECLINE BENCH PRESS (PAUSE AT MID-RANGE) Week

Sets

Reps

Rest

Tempo

1

4

6-8

120

3310

2

4

6-8

120

3310

3

4

6-8

120

3310

4

5

6-8

120

3310

B2. SEATED ROW, PRONATED GRIP (PA ( PAUSE USE AT PEAK CONTRACTION) CO NTRACTION) Week

Sets

Reps

Rest

Tempo

1

4

6-8

120

3310

2

4

6-8

120

3310

3

4

6-8

120

3310

4

5

6-8

120

3310

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

C1. SAVICKAS BARBELL PRESS (PAUSE AT EYES LEVEL) Sets

Reps

Rest

Tempo

1

4

6-8

120

3310

2

4

6-8

120

3310

3

4

6-8

120

3310

4

5

6-8

120

3310

Week

Set 1

115

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C2. SUPINATED PULL-UPS (PAUSE AT PEAK CONTRACTION) Week

Sets

Reps

Rest

Tempo

1

4

6-8

120

3310

2

4

6-8

120

3310

3

4

6-8

120

3310

4

5

6-8

120

3310

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

On this day you use a progressive overload method. The goal is to use a bit more weight every week. I might not be possible to do it every week, but it should be your goal. On this day you add an isometric hold of 3 seconds during the eccentric, on each repetition. The position of the hold is mentioned in the table.

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SHORT LIMBS Level: Advanced Level Level:   Friday Day: Friday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 1 Phase: Phase Phase:

 A1. WIDE S ST TANCE BACK BACK SQUA SQUAT Week

Sets

Reps

Rest

Tempo

1

5

8/8/8/6/6

150

3010

2

5

8/8/8/6/6

150

3010

3

5

8/8/8/6/6

150

3010

4

5

8/8/8/6/6

150

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

 A2. ROMANIAN ROMANIAN DEADLIFT Week

Sets

Reps

Rest

Tempo

1

5

8/8/8/6/6

150

3010

2

5

8/8/8/6/6

150

3010

3

5

8/8/8/6/6

150

3010

4

5

8/8/8/6/6

150

3010

B1. BENCH PRESS Week

Sets

Reps

Rest

Tempo

1

4

6-8

120

3010

2

4

6-8

120

3010

3

4

6-8

120

3010

4

5

6-8

120

3010

B2. SEATED ROW, NEUTRAL GRIP Week

Sets

Reps

Rest

Tempo

1

4

6-8

120

3010

2

4

6-8

120

3010

3

4

6-8

120

3010

4

5

6-8

120

3010

C1. MILITARY PRESS Sets

Reps

Rest

Tempo

1

4

6-8

120

3010

2

4

6-8

120

3010

3

4

6-8

120

3010

4

5

6-8

120

3010

Week

117

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C2. NARROW SUPINATED PULL-UPS Week

Sets

Reps

Rest

Tempo

1

4

6-8

120

3010

2

4

6-8

120

3010

3

4

6-8

120

3010

4

5

6-8

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

On this day you use a progressive overload method. The goal is to use a bit more weight every week. I might not be possible to do it every week, but it should be your goal.

118

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SHORT LIMBS Level: Advanced Level Level:   Saturday Day: Saturday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 1 Phase: Phase Phase:

 A1. MA MACHINE CHINE CHEST CHEST PRESS Week

Sets

Reps

Rest

Tempo

1

4

Rest/pause 6-8

120

3010

2

4

Rest/pause 6-8

120

3010

3

4

Rest/pause 6-8

120

3010

4

5

Rest/pause 6-8

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

 A2. STRAIGHT STRAIGHT-ARMS -ARMS PULLDOWN PULLDOWN Week

Sets

Reps

Rest

Tempo

1

4

Rest/pause 6-8

120

3010

2

4

Rest/pause 6-8

120

3010

3

4

Rest/pause 6-8

120

3010

4

5

Rest/pause 6-8

120

3010

B1. PEC DECK MACHINE Week

Sets

Reps

Rest

Tempo

1

4

8

90

3010

2

4

10

90

3010

3

4

11

90

3010

4

5

12

90

3010

B2. CHEST-SUPPORTED REAR DELTS RAISE Week

Sets

Reps

Rest

Tempo

1

4

8

90

3010

2

4

10

90

3010

3

4

11

90

3010

4

5

12

90

3010

C1. DECLINE DB TRICEPS EXTENSION Sets

Reps

Rest

Tempo

1

4

8

75

3010

2

4

10

75

3010

3

4

11

75

3010

4

5

12

75

3010

Week

119

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C2. PREACHER CURL Week

Sets

Reps

Rest

Tempo

1

4

8

75

3010

2

4

10

75

3010

3

4

11

75

3010

4

5

12

75

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

For A1 and A2 use the double progression model. Only add weight if you can get 8 reps for all of your set before the rest/pause. If you have to drop your reps, keep the same weight the next week. For B1/B2 and C1/C2 you add 1-2 reps every week, trying to at least maintain the weight from week to week.

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SHORT LIMBS Level: Advanced Level Level:   Monday Day: Monday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 2 Phase: Phase Phase:

 A1. BA BACK CK SQUAT SQUAT, HEELS ELEVA ELEVATED TED Week

Sets

Reps

Rest

Tempo

1

6

7/5/3/7/5/3

150

4010

2

6

7/5/3/7/5/3

150

4010

3

6

7/5/3/7/5/3

150

4010

4

6

7/5/3/7/5/3

150

4010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

 A2. RACK RACK PULL FROM BELO BELOW W KNEES Week

Sets

Reps

Rest

Tempo

1

6

7/5/3/7/5/3

150

2010

2

6

7/5/3/7/5/3

150

2010

3

6

7/5/3/7/5/3

150

2010

4

6

7/5/3/7/5/3

150

2010

B1. CYCLIST DB SQUA SQUAT T Week

Sets

Reps

Rest

Tempo

1

4

6-8

120

4010

2

4

6-8

120

4010

3

4

6-8

120

4010

4

5

6-8

120

4010

B2. BACK EXTENSION (HOLD AT PEAK CONTRACTION) Week

Sets

Reps

Rest

Tempo

1

4

6-8

120

3310

2

4

6-8

120

3310

3

4

6-8

120

3310

4

5

6-8

120

3310

C1. BARBELL HIP THRUST (HOLD AT PEAK CONTRACTION) Sets

Reps

Rest

Tempo

1

4

6-8

90

3310

2

4

6-8

90

3310

3

4

6-8

90

3310

4

5

6-8

90

3310

Week

Set 1

121

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C2. LYING LEG CURL Week

Sets

Reps

Rest

Tempo

1

4

6-8

90

4010

2

4

6-8

90

4010

3

4

6-8

90

4010

4

5

6-8

90

4010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

122

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SHORT LIMBS Level: Advanced Level Level:   Wednesday Day: Wednesday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 2 Phase: Phase Phase:

 A1. BENCH P PRESS RESS Week

Sets

Reps

Rest

Tempo

1

6

7/5/3/7/5/3

150

4010

2

6

7/5/3/7/5/3

150

4010

3

6

7/5/3/7/5/3

150

4010

4

6

7/5/3/7/5/3

150

4010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

 A2. T-BAR/LANDMINE T-BAR/LANDMINE ROW ROW,, PARALLEL PARALLEL GRIP GRIP (HOLD AT AT PEAK CONTRAC CONTRACTION) TION) Week

Sets

Reps

Rest

Tempo

1

6

7/5/3/7/5/3

150

2010

2

6

7/5/3/7/5/3

150

2010

3

6

7/5/3/7/5/3

150

2010

4

6

7/5/3/7/5/3

150

2010

Sets

Reps

Rest

Tempo

1

4

6-8

120

4010

2

4

6-8

120

4010

3

4

6-8

120

4010

4

5

6-8

120

4010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

B1. DIPS Week

B2. BI-ACROMIAL, PRONATED PULL-UPS (HOLD AT PEAK CONTRACTION) Week

Sets

Reps

Rest

Tempo

1

4

6-8

120

3310

2

4

6-8

120

3310

3

4

6-8

120

3310

4

5

6-8

120

3310

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

C1. HIGH INCLINE (75 DEGREES) DB PRESS Sets

Reps

Rest

Tempo

1

4

6-8

120

4010

2

4

6-8

120

4010

3

4

6-8

120

4010

4

5

6-8

120

4010

Week

123

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C2. LAT PULLDOWN, BI-ACROMIAL WIDTH, SUPINATED (HOLD AT PEAK CONTRACTION) Week

Sets

Reps

Rest

Tempo

1

4

6-8

120

3310

2

4

6-8

120

3310

3

4

6-8

120

3310

4

5

6-8

120

3310

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

124

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SHORT LIMBS Level: Advanced Level Level:   Friday Day: Friday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 2 Phase: Phase Phase:

HACK SQUA  A1. HACK SQUAT MACHINE MACHINE Week

Sets

Reps

Rest

Tempo

1

6

Rest/pause 6-8

150

3010

2

6

Rest/pause 6-8

150

3010

3

6

Rest/pause 6-8

150

3010

4

6

Rest/pause 6-8

150

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

 A2. REVERSE REVERSE HYPER OR GLUTE-HAM GLUTE-HAM RAISE RAISE Week

1

Sets

Reps

Rest

Tempo

150

6

150

3010 3010

2

6

Rest/pause 6-8 Rest/pause 6-8

3

6

Rest/pause 6-8

150

3010

4

6

Rest/pause 6-8

150

3010

B1. BULGARIAN SPLIT SQUAT Week

Sets

Reps

Rest

Tempo

1

4

8/leg

120

3010

2

4

10/leg

120

3010

3

4

11/leg

120

3010

4

5

12/leg

120

3010

B2. ROPE PULL-THROUGH Week

Sets

Reps

Rest

Tempo

1

4

8

120

3010

2

4

10

120

3010

3

4

11

120

3010

4

5

12

120

3010

C1. BACK EXTENSION Sets

Reps

Rest

Tempo

1

4

10

90

3010

2

4

12

90

3010

3

4

13

90

3010

4

5

14

90

3010

Week

125

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C2. SEATED LEG CURL Week

Sets

Reps

Rest

Tempo

1

4

10

90

3010

2

4

12

90

3010

3

4

13

90

3010

4

5

14

90

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

126

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SHORT LIMBS Level: Advanced Level Level:   Saturday Day: Saturday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 2 Phase: Phase Phase:

 A1. DECLINE BENCH PRESS PRESS Week

Sets

Reps

Rest

Tempo

1

6

Rest/pause 6-8

150

3010

2

6

Rest/pause 6-8

150

3010

3

6

Rest/pause 6-8

150

3010

4

6

Rest/pause 6-8

150

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

 A2. PENDLAY PENDLAY ROW  Week

Sets

Reps

Rest

Tempo

1 2

6 6

Rest/pause 6-8 Rest/pause 6-8

150 150

3010 3010

3

6

Rest/pause 6-8

150

3010

4

6

Rest/pause 6-8

150

3010

B1. INCLINE DB PRESS Week

Sets

Reps

Rest

Tempo

1

4

8

120

3010

2

4

10

120

3010

3

4

11

120

3010

4

5

12

120

3010

Sets

Reps

Rest

Tempo

1

4

8

120

3010

2

4

10

120

3010

3

4

11

120

3010

4

5

12

120

3010

B2. DB PULLOVER Week

C1. DECLINE DB FLIES Sets

Reps

Rest

Tempo

1

4

10

90

3010

2

4

12

90

3010

3

4

13

90

3010

4

5

14

90

3010

Week

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C2. REVERSE PEC DECK/REAR DELTS MACHINE Week

Sets

Reps

Rest

Tempo

1

4

10

90

3010

2

4

12

90

3010

3

4

13

90

3010

4

5

14

90

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

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SHORT LIMBS Level: Advanced Level Level:   Monday Day: Monday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 3 Phase: Phase Phase:

 A1. BA BACK CK SQUAT SQUAT Week

Sets

Reps

Rest

Tempo

1

6

1/6/1/6/1/6

150

4010

2

6

1/6/1/6/1/6

150

4010

3

6

1/6/1/6/1/6

150

4010

4

6

1/6/1/6/1/6

150

4010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

 A2. FLOOR PRESS Week

Sets

Reps

Rest

Tempo

1 2

6 6

1/6/1/6/1/6 1/6/1/6/1/6

150 150

2010 2010

3

6

1/6/1/6/1/6

150

2010

4

6

1/6/1/6/1/6

150

2010

B1. SUMO DEADLIFT Week

Sets

Reps

Rest

Tempo

1

6

1/6/1/6/1/6

150

2010

2

6

1/6/1/6/1/6

150

2010

3

6

1/6/1/6/1/6

150

2010

4

6

1/6/1/6/1/6

150

2010

Sets

Reps

Rest

Tempo

1

6

1/6/1/6/1/6

150

20X0

2

6

1/6/1/6/1/6

150

20X0

3

6

1/6/1/6/1/6

150

20X0

4

6

1/6/1/6/1/6

150

20X0

B2. PUSH PRESS Week

C1. BARBELL HIP THRUST Sets

Reps

Rest

Tempo

1

3

6-8

90

3310

2

3

6-8

90

3310

3

3

6-8

90

3310

4

4

6-8

90

3310

Week

129

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C2. SEATED ROW, NEUTRAL GRIP Week

Sets

Reps

Rest

Tempo

1

3

6-8

90

4010

2

3

6-8

90

4010

3

3

6-8

90

4010

4

4

6-8

90

4010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

130

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SHORT LIMBS Level: Advanced Level Level:   Wednesday Day: Wednesday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 3 Phase: Phase Phase:

 A1. DB PRE PRESS SS MECHANICAL MECHANICAL DROP SET SET (SEE BOTTOM BOTTOM FOR FOR EXERCISES) EXERCISES) Week

Sets

Reps

Rest

Tempo

1

3

6-8 + max + max

120

3010

2

3

6-8 + max + max

120

3010

3

3

6-8 + max + max

120

3010

4

4

6-8 + max + max

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 5

Set 6

Set 7

Set 5

Set 6

Set 7

 A2. SEATED SEATED ROW MECHANICAL DROP SET (SEE BOTTOM BOTTOM FOR EXERCISES) Week

Sets

Reps

Rest

Tempo

1 2

3 3

6-8 + max + max 6-8 + max + max

120 120

3010 3010

3

3

6-8 + max + max

120

3010

4

4

6-8 + max + max

120

3010

Set 1

Set 2

Set 3

Set 4

B1. DB SHOULDER PRESS MECHANICAL DROP SET (SEE BOTTOM FOR EXERCISES) Week

Sets

Reps

Rest

Tempo

1

3

6-8 + max + max

120

3010

2

3

6-8 + max + max

120

3010

3

3

6-8 + max + max

120

3010

4

4

6-8 + max + max

120

3010

Set 1

Set 2

Set 3

Set 4

B2. LAT PULLDOWN MECHANICAL DROP SET (SEE BOTTOM FOR EXERCISES) Week

Sets

Reps

Rest

Tempo

1

3

6-8 + max + max

120

3010

2

3

6-8 + max + max

120

3010

3

3

6-8 + max + max

120

3010

4

4

6-8 + max + max

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

C1. PEC DECK MACHINE Sets

Reps

Rest

Tempo

1

3

8

90

3310

2

3

10

90

3310

3

3

11

90

3310

4

4

12

90

3310

Week

131

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C2. FACE PULL Week

Sets

Reps

Rest

Tempo

1

3

8

90

3310

2

3

10

90

3310

3

3

11

90

3310

4

4

12

90

3310

DB PRESS MECHANICAL DROP SET - High incline (75 deg) - Low incline (30 deg) - Flat SEATED ROW MECHANICAL DROP SET - Leaning forward - Torso 90 deg - Leaning back slightly DB SHOULDER PRESS MECHANICAL DROP SET - Arnold press - Strict shoulder press - Push press LAT PULLDOWN MECHANICAL DROP SET - Behind the back - In front mid grip pronated - Close-supinated

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

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SHORT LIMBS Level: Advanced Level Level:   Friday Day: Friday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 3 Phase: Phase Phase:

 A1. LEG P PRESS RESS MECHANICAL MECHANICAL DROP SET (SEE BOTT BOTTOM OM FOR EXERCISES) EXERCISES) Week

Sets

Reps

Rest

Tempo

1

3

6-8 + max + max

120

3010

2

3

6-8 + max + max

120

3010

3

3

6-8 + max + max

120

3010

4

4

6-8 + max + max

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

 A2. DB ROMANIAN ROMANIAN DEADLIFT DEADLIFT MECHANICAL MECHANICAL DROP SET (SEE BOTTOM BOTTOM FOR EXERCISES) Week

Sets

Reps

Rest

Tempo

1 2

3 3

6-8 + max + max 6-8 + max + max

120 120

3010 3010

3

3

6-8 + max + max

120

3010

4

4

6-8 + max + max

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 5

Set 6

Set 7

B1. WALKING LUNGES MECHANICAL DROP SET (SEE BOTTOM FOR EXERCISES) Week

Sets

Reps

Rest

Tempo

1

3

6-8 + max + max

120

3010

2

3

6-8 + max + max

120

3010

3

3

6-8 + max + max

120

3010

4

4

6-8 + max + max

120

3010

Set 1

Set 2

Set 3

Set 4

B2. LYING LEG CURL MECHANICAL DROP SET (SEE BOTTOM FOR EXERCISES) Week

Sets

Reps

Rest

Tempo

1

3

6-8 + max + max

120

3010

2

3

6-8 + max + max

120

3010

3

3

6-8 + max + max

120

3010

4

4

6-8 + max + max

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

C1. DB FROG PUMPS Sets

Reps

Rest

Tempo

1

3

8

90

3310

2

3

10

90

3310

3

3

11

90

3310

4

4

12

90

3310

Week

133

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C2. BACK EXTENSION Week

Sets

Reps

Rest

Tempo

1

3

8

90

3310

2

3

10

90

3310

3

3

11

90

3310

4

4

12

90

3310

LEG PRESS MECHANICAL DROP SET - Feet together and low - Feet hip width in middle - Feet wide and high DB ROMANIAN DEADLIFT MECHANICAL DROP SET

- Narrow, toes elevated - Narrow, feet flat - Wide, feet flat WALKING LUNGES MECHANICAL DROP SET - Short steps - Medium steps - Long steps LYING LEG CURL MECHANICAL DROP SET - Gironda leg curl - Feet/legs turned in - Feet/legs turned out

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

134

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SHORT LIMBS Level: Advanced Level Level:   Saturday Day: Saturday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 3 Phase: Phase Phase:

 A1. CLOS CLOSE-GRIP E-GRIP BENCH MECHANICAL DROP SET (SEE BOTTOM BOTTOM FOR EXERCISES) Week

Sets

Reps

Rest

Tempo

1

3

6-8 + max + max

120

3010

2

3

6-8 + max + max

120

3010

3

3

6-8 + max + max

120

3010

4

4

6-8 + max + max

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

 A2. BARBELL BARBELL CURL MECHANICAL MECHANICAL DROP SET Week

Sets

Reps

Rest

Tempo

1 2

3 3

6-8 + max + max 6-8 + max + max

120 120

3010 3010

3

3

6-8 + max + max

120

3010

4

4

6-8 + max + max

120

3010

B1. LYING DB TRICEPS EXTENSION MECHANICAL DROP SET (SEE BOTTOM FOR EXERCISES) Week

Sets

Reps

Rest

Tempo

1

3

6-8 + max + max

120

3010

2

3

6-8 + max + max

120

3010

3

3

6-8 + max + max

120

3010

4

4

6-8 + max + max

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

B2. INCLINE DB CURL MECHANICAL DROP SET (SEE BOTTOM FOR EXERCISES) Week

Sets

Reps

Rest

Tempo

1

3

6-8 + max + max

120

3010

2

3

6-8 + max + max

120

3010

3

3

6-8 + max + max

120

3010

4

4

6-8 + max + max

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

C1. CABLE CROSS-OVER Sets

Reps

Rest

Tempo

1

3

8

90

3310

2

3

10

90

3310

3

3

11

90

3310

4

4

12

Week

135

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C2. STRAIGHT-ARMS PULLDOWN Week

Sets

Reps

Rest

Tempo

1

3

8

90

3310

2

3

10

90

3310

3

3

11

90

3310

4

4

12

90

3310

CLOSE-GRIP BENCH MECHANICAL DROP SET - 15cm - 30 cm - 45 cm BARBELL CURL MECHANICAL DROP SET - Pronated (Reverse) grip - Supinated wide - Supinated narrow LYING DB TRICEPS EXT. MECHANICAL DROP SET - Supinated - Pronated - Neutral INCLINE DB CURL MECHANICAL DROP SET - Pronated - Supinated - Neutral

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

136

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LONG LIMBS Level: Beginner Level Level:   Monday Day: Monday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 1 Phase: Phase Phase: Note: On all exercises use a very slow eccentric (6 seconds)

SQUAT  A1. SPLIT SQUA T Week

Sets

Reps

Rest

Tempo

1

4

5

120

6010

2

4

6

120

6010

3

4

7

120

6010

4

5

8

120

6010

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

 A2. DUMBBELLS DUMBBELLS ROMANIAN DEADLIFT Week

Sets

Reps

Rest

Tempo

1

4

5

120

6010

2

4

6

120

6010

3

4

7

120

6010

4

5

8

120

6010

B1. DB BENCH PRESS Sets

Reps

Rest

Tempo

1

4

5

120

6010

2

4

6

120

6010

3

4

7

120

6010

4

5

8

120

6010

Week

B2. CHEST-SUPPORTED DB ROW (SEAL ROW), NEUTRAL GRIP Week

Sets

Reps

Rest

Tempo

1

4

5

120

6010

2

4

6

120

6010

3

4

7

120

6010

4

5

8

120

6010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

C1. HALF-KNEELING, SINGLE ARM DB PRESS Week

Sets

Reps

Rest

Tempo

1

4

5

90

6010

2

4

6

90

6010

3

4

7

90

6010

Set 1

Set 2

137

4

5

8

90

6010

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C2. SINGLE-ARM LAT PULLDOWN, SUPINATED Week

Sets

Reps

Rest

Tempo

1

4

5

90

6010

2

4

6

90

6010

3

4

7

90

6010

4

5

8

90

6010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

138

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LONG LIMBS Level: Beginner Level Level:   Wednesday Day: Wednesday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 1 Phase: Phase Phase:

Note: On all exercises include a 3 seconds isometric hold during the eccentric

SQUAT  A1. SPLIT SQUA T (HOLD AT AT MID-RANGE) MID-RANGE) Week

Sets

Reps

Rest

Tempo

1

3

5

120

3310

2

3

6

120

3310

3

3

7

120

3310

4

4

8

120

3310

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. DB ROMANIAN ROMANIAN DEADLIFT DEADLIFT (HOLD IN BOTTOM BOTTOM POSITION) POSITION) Week

Sets

Reps

Rest

Tempo

1

3

5

120

3310

2

3

6

120

3310

3

3

7

120

3310

4

4

8

120

3310

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

B1. DB BENCH PRESS (HOLD IN BOTTOM POSITION) Sets

Reps

Rest

Tempo

1

3

5

120

3310

2

3

6

120

3310

3

3

7

120

3310

4

4

8

120

3310

Week

Set 1

Set 2

Set 3

B2. CHEST-SUPPORTED DB ROW (SEAL ROW), NEUTRAL GRIP (HOLD AT PEAK CONTRACWeek

Sets

Reps

Rest

Tempo

1

3

5

120

3310

2

3

6

120

3310

3

3

7

120

3310

4

4

8

120

3310

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 7

Set 8

Set 9

Set 10

C1. HALF-KNEELING, SINGLE ARM DB PRESS (HOLD AT MID-RANGE) Week

Sets

Reps

Rest

Tempo

1

3

5

90

3310

2

3

6

90

3310

3

3

7

90

3310

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

139

4

4

8

90

3310

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C2. SINGLE ARM LAT PULLDOWN, SUPINATED (HOLD AT PEAK CONTRACTION) Week

Sets

Reps

Rest

Tempo

1

3

5

90

3310

2

3

6

90

3310

3

3

7

90

3310

4

4

8

90

3310

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

140

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141

 

POWERE POWERED D BY

LONG LIMBS Level: Beginner Level Level:   Friday Day: Friday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 1 Phase: Phase Phase:

Note: You You should be able to use 10-20% more weight than on the previous days because of the regular tempo

SQUAT  A1. SPLIT SQUA T Week

Sets

Reps

Rest

Tempo

1

3

8

120

3010

2

3

10

120

3010

3

3

11

120

3010

4

4

12

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. DB ROMANIAN ROMANIAN DEADLIFTS DEADLIFTS Sets

Reps

Rest

Tempo

1

3

8

120

3010

2

3

10

120

3010

3

3

11

120

3010

4

4

12

120

3010

Week

B1. DB BENCH PRESS Sets

Reps

Rest

Tempo

1

3

8

120

3010

2

3

10

120

3010

3

3

11

120

3010

4

4

12

120

3010

Week

B2. CHEST-SUPPORTED DB ROW (SEAL ROW) NEUTRAL GRIP Sets

Reps

Rest

Tempo

1

3

8

120

3010

2

3

10

120

3010

3

3

11

120

3010

4

4

12

120

3010

Week

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

C1. HALF-KNEELING, SINGLE ARM DB PRESS Week

1 2

Sets

Reps

Rest

Tempo

3 3

8 10

90 90

3010 3010

Set 1

Set 2

3

3

11

90

3010

4

4

12

90

3010

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C2. SINGLE ARM LAT PULLDOWN SUPINATED Week

Sets

Reps

Rest

Tempo

1

3

8

90

3010

2

3

10

90

3010

3

3

11

90

3010

4

4

12

90

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

142

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POWERE POWERED D BY

LONG LIMBS Level: Beginner Level Level:   Saturday Day: Saturday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 1 Phase: Phase Phase:

PRESS PRESS,  A1. LEG PRESS PRESS, NARROW NARROW STANCE STANCE FEET FEET IN MIDDLE Week

Sets

Reps

Rest

Tempo

1

3

8

75

3010

2

3

10

75

3010

3

3

11

75

3010

4

4

12

75

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. STANDING STANDING CALVES CALVES RAISE Sets

Reps

Rest

Tempo

1 2

3 3

8 10

75 75

3010 3010

3

3

11

75

3010

4

4

12

75

3010

Week

B1. DECLINE DB TRICEPS EXTENSION Sets

Reps

Rest

Tempo

1

3

8

75

3010

2

3

10

75

3010

3

3

11

75

3010

4

4

12

75

3010

Week

Set 1

B2. PREACHER CURL, NARROW GRIP Sets

Reps

Rest

Tempo

1

3

8

75

3010

2

3

10

75

3010

3

3

11

75

3010

4

4

12

75

3010

Week

Set 1

C1. DB HAMMER CURL (ALTERNATING ARMS) Sets

Reps

Rest

Tempo

1

3

8

60

3010

2

3

10

60

3010

3

3

11

60

3010

Week

Set 1

Set 2

143

4

4

12

60

3010

CHRISTIAN THIBAUDEAU’S THIBAUDEAU’S GUIDE TO HYPERTROPHY

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C2. ROPE TRICEPS PRESSDOWN Week

Sets

Reps

Rest

Tempo

1

3

8

60

3010

2

3

10

60

3010

3

3

11

60

3010

4

4

12

60

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

144

CHRISTIAN THIBAUDEAU’S THIBAUDEAU’S GUIDE TO HYPERTROPHY

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POWERE POWERED D BY

LONG LIMBS Level: Beginner Level Level:   Monday Day: Monday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 2 Phase: Phase Phase:

BULGARIAN SPLIT  A1. BULGARIAN SPLIT SQUAT SQUAT Week

Sets

Reps

Rest

Tempo

1

3

4-6

120

6010

2

3

4-6

120

6010

3

3

4-6

120

6010

4

4

4-6

120

6010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. ROMANIAN ROMANIAN DEADLIFT, DEADLIFT, BARBELL Sets

Reps

Rest

Tempo

1 2

3 3

4-6 4-6

120 120

6010 6010

3

3

4-6

120

6010

4

4

4-6

120

6010

Week

Set 1

B1. LEG PRESS, NARROW STANCE, FEET LOW  Sets

Reps

Rest

Tempo

1

3

6-8

90

6010

2

3

6-8

90

6010

3

3

6-8

90

6010

4

4

6-8

90

6010

Week

Set 1

Set 2

B2. LYING LEG CURL (HOLD AT PEAK CONTRACTION) Sets

Reps

Rest

Tempo

1

3

6-8

90

3310

2

3

6-8

90

3310

3

3

6-8

90

3310

4

4

6-8

90

3310

Week

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

C1. LEG EXTENSION Sets

Reps

Rest

Tempo

1

3

6-8

75

3310

2

3

6-8

75

3310

3

3

6-8

75

3310

Week

145

4

4

6-8

75

3310

CHRISTIAN THIBAUDEAU’S THIBAUDEAU’S GUIDE TO HYPERTROPHY

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POWERE POWERED D BY

C2. STANDING CALVES RAISE (HOLD AT PEAK CONTRACTION) Week

Sets

Reps

Rest

Tempo

1

3

6-8

75

3310

2

3

6-8

75

3310

3

3

6-8

75

3310

4

4

6-8

75

3310

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

146

CHRISTIAN THIBAUDEAU’S THIBAUDEAU’S GUIDE TO HYPERTROPHY

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POWERE POWERED D BY

LONG LIMBS Level: Beginner Level Level:   Wednesday Day: Wednesday Day:

Client:  Christian Thibaudeau Coach: Christian Coach: Phase: Phase 2 Phase: Phase

CLOSE-GRIP (BI-ACROMINAL  A1. CLOSE-GRIP (BI-ACROMINAL WIDTH) WIDTH) BENCH PRESS PRESS Week

Sets

Reps

Rest

Tempo

1

3

4-6

120

6010

2

3

4-6

120

6010

3

3

4-6

120

6010

4

4

4-6

120

6010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. T-BAR/LANDMINE T-BAR/LANDMINE ROW (HOLD AT AT PEAK) Sets

Reps

Rest

Tempo

1 2

3 3

6-8 6-8

120 120

3310 3310

3

3

6-8

120

3310

4

4

6-8

120

3310

Week

Set 1

Set 2

B1. HIGH INCLINE (75 DEGREES) DB PRESS, NEUTRAL GRIP Sets

Reps

Rest

Tempo

1

3

4-6

120

6010

2

3

4-6

120

6010

3

3

4-6

120

6010

4

4

4-6

120

6010

Week

Set 1

Set 2

Set 3

Set 4

B2. LAT PULLDOWN, CLOSE GRIP, SUPINATED (HOLD AT PEAK) Sets

Reps

Rest

Tempo

1

3

6-8

120

3310

2

3

6-8

120

3310

3

3

6-8

120

3310

4

4

6-8

120

3310

Week

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

C1. INCLINE DB CURL Sets

Reps

Rest

Tempo

1

3

4-6

75

6010

2

3

4-6

75

6010

3

3

4-6

75

6010

Week

147

4

4

4-6

75

6010

CHRISTIAN THIBAUDEAU’S THIBAUDEAU’S GUIDE TO HYPERTROPHY

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POWERE POWERED D BY

C2. SEATED OVERHEAD EZ BAR TRICEPS EXTENSION Week

Sets

Reps

Rest

Tempo

1

3

4-6

75

6010

2

3

4-6

75

6010

3

3

4-6

75

6010

4

4

4-6

75

6010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

148

CHRISTIAN THIBAUDEAU’S THIBAUDEAU’S GUIDE TO HYPERTROPHY

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POWERE POWERED D BY

LONG LIMBS Level: Beginner Level Level:   Friday Day: Friday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 2 Phase: Phase Phase:

BULGARIAN SPLIT  A1. BULGARIAN SPLIT SQUAT SQUAT Week

Sets

Reps

Rest

Tempo

1

3

10-12

120

3010

2

3

10-12

120

3010

3

3

10-12

120

3010

4

4

10-12

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. ROMANIAN ROMANIAN DEADLIFT, DEADLIFT, BARBELL Sets

Reps

Rest

Tempo

1 2

3 3

10-12 10-12

120 120

3010 3010

3

3

10-12

120

3010

4

4

10-12

120

3010

Week

Set 1

B1. LEG PRESS, NARROW STANCE, FEET LOW  Sets

Reps

Rest

Tempo

1

3

10-12

120

3010

2

3

10-12

120

3010

3

3

10-12

120

3010

4

4

10-12

120

3010

Week

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

B2. LYING LEG CURL Sets

Reps

Rest

Tempo

1

3

10-12

120

3010

2

3

10-12

120

3010

3

3

10-12

120

3010

4

4

10-12

120

3010

Week

C1. LEG EXTENSION Sets

Reps

Rest

Tempo

1

3

10-12

75

3010

2

3

10-12

75

3010

3

3

10-12

75

3010

Week

149

4

4

10-12

75

3010

CHRISTIAN THIBAUDEAU’S THIBAUDEAU’S GUIDE TO HYPERTROPHY

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POWERE POWERED D BY

C2. STANDING CALVES RAISE Week

Sets

Reps

Rest

Tempo

1

3

10-12

75

3010

2

3

10-12

75

3010

3

3

10-12

75

3010

4

4

10-12

75

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

150

CHRISTIAN THIBAUDEAU’S THIBAUDEAU’S GUIDE TO HYPERTROPHY

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POWERE POWERED D BY

LONG LIMBS Level: Beginner Level Level:   Saturday Day: Saturday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 2 Phase: Phase Phase:

CLOSE-GRIP BENCH PRESS  A1. CLOSE-GRIP Week

Sets

Reps

Rest

Tempo

1

3

10-12

120

3010

2

3

10-12

120

3010

3

3

10-12

120

3010

4

4

10-12

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. T-BAR/LANDMINE T-BAR/LANDMINE ROW  Sets

Reps

Rest

Tempo

1 2

3 3

10-12 10-12

120 120

3010 3010

3

3

10-12

120

3010

4

4

10-12

120

3010

Week

B1. HIGH INCLINE (75 DEGREES) DB PRESS Sets

Reps

Rest

Tempo

1

3

10-12

120

3010

2

3

10-12

120

3010

3

3

10-12

120

3010

4

4

10-12

120

3010

Week

Set 1

Set 2

B2. LAT PULLDOWN, CLOSE-GRIP, SUPINATED Sets

Reps

Rest

Tempo

1

3

10-12

120

3010

2

3

10-12

120

3010

3

3

10-12

120

3010

4

4

10-12

120

3010

Week

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

C1. INCLINE DB CURLS Sets

Reps

Rest

Tempo

1

3

10-12

75

3010

2

3

10-12

75

3010

3

3

10-12

75

3010

Week

151

4

4

10-12

75

3010

CHRISTIAN THIBAUDEAU’S THIBAUDEAU’S GUIDE TO HYPERTROPHY

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POWERE POWERED D BY

C2. SEATED OVERHEAD EZ BAR TRICEPS EXTENSION Week

Sets

Reps

Rest

Tempo

1

3

10-12

75

3010

2

3

10-12

75

3010

3

3

10-12

75

3010

4

4

10-12

75

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

152

CHRISTIAN THIBAUDEAU’S THIBAUDEAU’S GUIDE TO HYPERTROPHY

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POWERE POWERED D BY

LONG LIMBS Level: Beginner Level Level:   Monday Day: Monday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 3 Phase: Phase Phase:

CLOSE-GRIP BENCH PRESS  A1. CLOSE-GRIP Week

Sets

Reps

Rest

Tempo

1

3

4-6

150

4010

2

3

4-6

150

4010

3

3

4-6

150

4010

4

4

4-6

150

4010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. T-BAR/LANDMINE T-BAR/LANDMINE ROW  Sets

Reps

Rest

Tempo

1 2

3 3

4-6 4-6

150 150

4010 4010

3

3

4-6

150

4010

4

4

4-6

150

4010

Week

B1. HIGH INCLINE (75 DEGREES) DB PRESS Sets

Reps

Rest

Tempo

1

3

4-6

150

4010

2

3

4-6

150

4010

3

3

4-6

150

4010

4

4

4-6

150

4010

Week

Set 1

Set 2

B2. LAT PULLDOWN, CLOSE-GRIP, SUPINATED Sets

Reps

Rest

Tempo

1

3

4-6

150

4010

2

3

4-6

150

4010

3

3

4-6

150

4010

4

4

4-6

150

4010

Week

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

C1. INCLINE DB CURLS Sets

Reps

Rest

Tempo

1

3

4-6

120

4010

2

3

4-6

120

4010

3

3

4-6

120

4010

Week

153

4

4

4-6

120

4010

CHRISTIAN THIBAUDEAU’S THIBAUDEAU’S GUIDE TO HYPERTROPHY

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POWERE POWERED D BY

C2. SEATED OVERHEAD EZ BAR TRICEPS EXTENSION Week

Sets

Reps

Rest

Tempo

1

3

4-6

120

4010

2

3

4-6

120

4010

3

3

4-6

120

4010

4

4

4-6

120

4010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

154

CHRISTIAN THIBAUDEAU’S THIBAUDEAU’S GUIDE TO HYPERTROPHY

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POWERE POWERED D BY

LONG LIMBS Level: Beginner Level Level:   Wednesday Day: Wednesday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 3 Phase: Phase Phase:

 A1. DECLINE CLOSE-GR CLOSE-GRIP IP BENCH PRESS PRESS Week

Sets

Reps

Rest

Tempo

1

3

10-12

120

3010

2

3

10-12

120

3010

3

3

10-12

120

3010

4

4

10-12

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. CHIN-UPS, SUPINA SUPINATED TED Sets

Reps

Rest

Tempo

1 2

3 3

10-12 10-12

120 120

3010 3010

3

3

10-12

120

3010

4

4

10-12

120

3010

Week

B1. HIGH INCLINE (60 DEG) DB PRESS Sets

Reps

Rest

Tempo

1

3

10-12

120

3010

2

3

10-12

120

3010

3

3

10-12

120

3010

4

4

10-12

120

3010

Week

Set 1

B2. SEATED ROW, BI-ACROMINAL WIDTH, PRONATED Sets

Reps

Rest

Tempo

1

3

10-12

120

3010

2

3

10-12

120

3010

3

3

10-12

120

3010

4

4

10-12

120

3010

Week

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

C1. DB BENCH PRESS NEUTRAL GRIP Sets

Reps

Rest

Tempo

1

3

10-12

75

3010

2

3

10-12

75

3010

3

3

10-12

75

3010

Week

Set 1

155

4

4

10-12

75

3010

CHRISTIAN THIBAUDEAU’S THIBAUDEAU’S GUIDE TO HYPERTROPHY

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POWERE POWERED D BY

C2. FACE PULL Week

Sets

Reps

Rest

Tempo

1

3

10-12

75

3010

2

3

10-12

75

3010

3

3

10-12

75

3010

4

4

10-12

75

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

156

CHRISTIAN THIBAUDEAU’S THIBAUDEAU’S GUIDE TO HYPERTROPHY

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POWERE POWERED D BY

LONG LIMBS Level: Beginner Level Level:   Friday Day: Friday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 3 Phase: Phase Phase:

HACK SQUA  A1. HACK SQUAT MACHINE MACHINE Week

Sets

Reps

Rest

Tempo

1

3

10-12

120

3010

2

3

10-12

120

3010

3

3

10-12

120

3010

4

4

10-12

120

3010

Set 1

Set 2

Set 3

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 4

 A2. DB ROMANIAN ROMANIAN DEADLIFT DEADLIFT WITH BAND AROUND HIPS Sets

Reps

Rest

Tempo

1 2

3 3

10-12 10-12

120 120

3010 3010

3

3

10-12

120

3010

4

4

10-12

120

3010

Week

Set 1

Set 2

Set 3

B1. LEG PRESS, FEET HIP WIDTH, IN THE MIDDLE Sets

Reps

Rest

Tempo

1

3

10-12

90

3010

2

3

10-12

90

3010

3

3

10-12

90

3010

4

4

10-12

90

3010

Week

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

B2. SEATED LEG CURL Sets

Reps

Rest

Tempo

1

3

10-12

90

3010

2

3

10-12

90

3010

3

3

10-12

90

3010

4

4

10-12

90

3010

Week

C1. SPLIT SP LIT SQUA SQUAT T, NARROW N ARROW STANCE Sets

Reps

Rest

Tempo

1

3

10-12

90

3010

2

3

10-12

90

3010

3

3

10-12

90

3010

Week

157

4

4

10-12

90

3010

CHRISTIAN THIBAUDEAU’S THIBAUDEAU’S GUIDE TO HYPERTROPHY

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POWERE POWERED D BY

C2. SEATED CALVES RAISE Week

Sets

Reps

Rest

Tempo

1

3

12-15

90

3010

2

3

12-15

90

3010

3

3

12-15

90

3010

4

4

12-15

90

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

158

CHRISTIAN THIBAUDEAU’S THIBAUDEAU’S GUIDE TO HYPERTROPHY

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POWERE POWERED D BY

LONG LIMBS Level: Beginner Level Level:   Saturday Day: Saturday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 3 Phase: Phase Phase:

LATERAL RAISE  A1. DB LATERAL RAISE Week

Sets

Reps

Rest

Tempo

1

3

10-12

75

3010

2

3

10-12

75

3010

3

3

10-12

75

3010

4

4

10-12

75

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. CHEST CHEST-SUPPORTED REAR DEL DELTOID RAISE RAISE Sets

Reps

Rest

Tempo

1 2

3 3

10-12

75

3010

10-12

75

3010

3

3

10-12

75

3010

4

4

10-12

75

3010

Week

Set 1

Set 2

B1. DB HAMMER CURL (BOTH ARMS AT THE SAME TIME) Sets

Reps

Rest

Tempo

1

3

10-12

75

3010

2

3

10-12

75

3010

3

3

10-12

75

3010

4

4

10-12

75

3010

Week

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

B2. LYING EZ BAR TRICEPS EXTENSION Sets

Reps

Rest

Tempo

1

3

10-12

75

3010

2

3

10-12

75

3010

3

3

10-12

75

3010

4

4

10-12

75

3010

Week

Set 1

C1. CABLE CURL, WIDE GRIP, SUPINATED Sets

Reps

Rest

Tempo

1

3

10-12

75

3010

2

3

10-12

75

3010

3

3

10-12

75

3010

Week

Set 1

159

4

4

10-12

75

3010

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C2. ROPE TRICEPS PRESSDOWN Week

Sets

Reps

Rest

Tempo

1

3

10-12

75

3010

2

3

10-12

75

3010

3

3

10-12

75

3010

4

4

10-12

75

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

160

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LONG LIMBS Level: Intermediate Level Level:   Monday Day: Monday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 1 Phase: Phase Phase:

BULGARIAN SPLIT  A1. BULGARIAN SPLIT SQUAT SQUAT Week

Sets

Reps

Rest

Tempo

1

4

4

120

6010

2

4

5

120

6010

3

4

6

120

6010

4

5

7

120

6010

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

 A2. DUMBBELLS DUMBBELLS ROMANIAN DEADLIFT Sets

Reps

Rest

Tempo

1

4

4

120

6010

2

4

5

120

6010

3

4

6

120

6010

4

5

7

120

6010

Week

B1. DB BENCH PRESS Sets

Reps

Rest

Tempo

1

4

4

120

6010

2

4

5

120

6010

3

4

6

120

6010

4

5

7

120

6010

Week

B2. CHEST-SUPPORTED DB ROW (SEAL ROW), NEUTRAL GRIP Sets

Reps

Rest

Tempo

1

4

4

120

6010

2

4

5

120

6010

3

4

6

120

6010

4

5

7

120

6010

Week

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

C1. SAVICKAS DB PRESS Sets

Reps

Rest

Tempo

1

4

4

90

6010

2

4

5

90

6010

3

4

6

90

6010

Week

161

4

5

7

90

6010

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C2. LAT PULLDOWN BI-ACROMIAL WIDTH, SUPINATED Week

Sets

Reps

Rest

Tempo

1

4

4

90

6010

2

4

5

90

6010

3

4

6

90

6010

4

5

7

90

6010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

The progression model for this day is the gradual volume increase. You You add one rep per set every week. You You also add one set on week 4. The goal should be to at least use the same weight from week, with the rep increase that does represent a progression. If you can weight too, even better,, but don’t sacrifice form simply for adding more weight. better

162

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LONG LIMBS Level: Intermediate Level Level:   Wednesday Day: Wednesday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:

Phase: Phase 1 Phase: Phase Note: On all exercises include a 3 seconds isometric hold during the eccentric

BULGARIAN SPLIT  A1. BULGARIAN SPLIT SQUAT SQUAT Week

Sets

Reps

Rest

Tempo

1

4

5

120

3310

2

4

6

120

3310

3

4

7

120

3310

4

5

8

120

3310

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

 A2. DUMBBELLS DUMBBELLS ROMANIAN DEADLIFT Week

Sets

Reps

Rest

Tempo

1

4

5

120

3310

2

4

6

120

3310

3

4

7

120

3310

4

5

8

120

3310

B1. DB BENCH PRESS Week

Sets

Reps

Rest

Tempo

1

4

5

120

3310

2

4

6

120

3310

3

4

7

120

3310

4

5

8

120

3310

B2. CHEST-SUPPORTED DB ROW (SEAL ROW), NEUTRAL GRIP Week

Sets

Reps

Rest

Tempo

1

4

5

120

3310

2

4

6

120

3310

3

4

7

120

3310

4

5

8

120

3310

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

C1. SAVICKAS DB PRESS Sets

Reps

Rest

Tempo

1

4

5

90

3310

2

4

6

90

3310

Week

163

3

4

7

90

3310

4

5

8

90

3310

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C2. LAT PULLDOWN BI-ACROMIAL WIDTH, SUPINATED Week

Sets

Reps

Rest

Tempo

1

4

5

90

3310

2

4

6

90

3310

3

4

7

90

3310

4

5

8

90

3310

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

The progression model for this day is the gradual volume increase. You You add one rep per set every week. You You also add one set on week 4. The goal should be to at least use the same weight from week, with the rep increase that does represent a progression. If you can weight too, even better,, but don’t sacrifice form simply for adding more weight. better

164

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LONG LIMBS Level: Intermediate Level Level:   Friday Day: Friday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:

Phase: Phase 1 Phase: Phase Note: You You should be able to use 10-20% more weight than on the previous days because of the regular tempo

 A1. FRONT SQUA SQUATS, TS, HEELS ELEV ELEVA ATED Week

Sets

Reps

Rest

Tempo

1

4

6

120

3010

2

4

8

120

3010

3

4

9

120

3010

4

5

10

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. DB ROMANIAN ROMANIAN DEADLIFTS DEADLIFTS Sets

Reps

Rest

Tempo

1

4

6

120

3010

2

4

8

120

3010

3

4

9

120

3010

4

5

10

120

3010

Week

B1. DB BENCH PRESS Sets

Reps

Rest

Tempo

1

4

6

120

3010

2

4

8

120

3010

3

4

9

120

3010

4

5

10

120

3010

Week

B2. CHEST-SUPPORTED DB ROW (SEAL ROW) NEUTRAL GRIP Week

Sets

Reps

Rest

Tempo

1

4

6

120

3010

2

4

8

120

3010

3

4

9

120

3010

4

5

10

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

C1. DB SAVICKAS PRESS Week

1

Sets

Reps

4 6

Rest

Tempo

90

3010

165

2

4

8

90

3010

3

4

9

90

3010

4

5

10

90

3010

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C2. LAT PULLDOWN, BI-ACROMIAL WIDTH, SUPINATED Week

Sets

Reps

Rest

Tempo

1

4

6

90

3010

2

4

8

90

3010

3

4

9

90

3010

4

5

10

90

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

The progression model for this day is the gradual volume increase. You You add one rep per set every week. You You also add one set on week 4. The goal should be to at least use the same weight from week, with the rep increase that does represent a progression. If you can weight too, even better,, but don’t sacrifice form simply for adding more weight. better

166

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POWERE POWERED D BY

LONG LIMBS Level: Intermediate Level Level:   Saturday Day: Saturday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 1 Phase: Phase Phase:

CHEST PRESS MACHINE  A1. CHEST MACHINE Week

Sets

Reps

Rest

Tempo

1

4

6

75

3010

2

4

8

75

3010

3

4

9

75

3010

4

5

10

75

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. CHEST CHEST-SUPPORTED REAR DEL DELTOIDS RAISE RAISE Week

Sets

Reps

Rest

Tempo

1

4

6

75

3010

2

4

8

75

3010

3

4

9

75

3010

4

5

10

75

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

B1. DB HAMMER CURL Week

Sets

Reps

Rest

Tempo

1

4

6

75

3010

2

4

8

75

3010

3

4

9

75

3010

4

5

10

75

3010

B2. EZ BAR OVERHEAD TRICEPS EXTENSION Week

Sets

Reps

Rest

Tempo

1

4

6

75

3010

2

4

8

75

3010

3

4

9

75

3010

4

5

10

75

3010

Set 1

C1. PREACHER CURL, NARROW GRIP Sets

Reps

Rest

Tempo

1

4

6

60

3010

2

4

8

60

3010

Week

Set 1

167

3

4

9

60

3010

4

5

10

60

3010

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C2. DECLINE DB TRICEPS EXTENSION Week

Sets

Reps

Rest

Tempo

1

4

6

60

3010

2

4

8

60

3010

3

4

9

60

3010

4

5

10

60

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

The progression model for this day is the gradual volume increase. You You add one rep per set every week. You You also add one set on week 4. The goal should be to at least use the same weight from week, with the rep increase that does represent a progression. If you can weight too, even better,, but don’t sacrifice form simply for adding more weight. better

168

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LONG LIMBS Level: Intermediate Level Level:   Monday Day: Monday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 2 Phase: Phase Phase:

 A1. FRONT SQUA SQUAT T Week

Sets

Reps

Rest

Tempo

1

4

3-5

120

6010

2

4

3-5

120

6010

3

4

3-5

120

6010

4

5

3-5

120

6010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. ROMANIAN ROMANIAN DEADLIFT, DEADLIFT, BARBELL Week

Sets

Reps

Rest

Tempo

1

4

3-5

120

6010

2

4

3-5

120

6010

3

4

3-5

120

6010

4

5

3-5

120

6010

Set 1

B1. HACK SQUAT MACHINE (HOLD AT MID RANGE) Week

Sets

Reps

Rest

Tempo

1

4

6-8

90

3310

2

4

6-8

90

3310

3

4

6-8

90

3310

4

5

6-8

90

3310

Set 1

Set 2

Set 3

B2. LYING LEG CURL (HOLD AT PEAK CONTRACTION) Week

Sets

Reps

Rest

Tempo

1

4

6-8

90

3310

2

4

6-8

90

3310

3

4

6-8

90

3310

4

5

6-8

90

3310

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

C1. SINGLE LEG PRESS Sets

Reps

Rest

Tempo

1

4

6-8

90

6010

2

4

90

6010

Week

6-8

169

3

4

6-8

90

6010

4

5

6-8

90

6010

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C2. STANDING CALVES RAISE (HOLD AT PEAK CONTRACTION) Week

Sets

Reps

Rest

Tempo

1

4

6-8

90

3310

2

4

6-8

90

3310

3

4

6-8

90

3310

4

5

6-8

90

3310

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

This day uses the double progression model. The goal is to use the same weight for all of your work sets. When you can get the top of the rep range you add weight at the next session.

170

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LONG LIMBS Level: Intermediate Level Level:   Wednesday Day: Wednesday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 2 Phase: Phase Phase:

 A1. INCLINE DB BENCH PRESS PRESS (30 DEGREES) DEGREES) Week

Sets

Reps

Rest

Tempo

1

4

3-5

120

6010

2

4

3-5

120

6010

3

4

3-5

120

6010

4

5

3-5

120

6010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. T-BAR/LANDMINE T-BAR/LANDMINE ROW (HOLD AT AT PEAK) Week

Sets

Reps

Rest

Tempo

1

4

6-8

120

3310

2

4

6-8

120

3310

3

4

6-8

120

3310

4

5

6-8

120

3310

Set 1

Set 2

B1. STANDING DB PRESS, PRONATED GRIP Week

Sets

Reps

Rest

Tempo

1

4

3-5

120

6010

2

4

3-5

120

6010

3

4

3-5

120

6010

4

5

3-5

120

6010

Set 1

Set 2

B2. LAT PULLDOWN, CLOSE GRIP, SUPINATED (HOLD AT PEAK) Week

Sets

Reps

Rest

Tempo

1

4

6-8

120

3310

2

4

6-8

120

3310

3

4

6-8

120

3310

4

5

6-8

120

3310

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

C1. PREACHER CURL Sets

Reps

Rest

Tempo

1

4

4-6

75

6010

2

4

75

6010

Week

4-6

171

3

4

4-6

75

6010

4

5

4-6

75

6010

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C2. SEATED OVERHEAD EZ BAR TRICEPS EXTENSION Week

Sets

Reps

Rest

Tempo

1

4

4-6

75

6010

2

4

4-6

75

6010

3

4

4-6

75

6010

4

5

4-6

75

6010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

This day uses the double progression model. The goal is to use the same weight for all of your work sets. When you can get the top of the rep range you add weight at the next session.

172

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POWERE POWERED D BY

LONG LIMBS Level: Intermediate Level Level:   Friday Day: Friday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 2 Phase: Phase Phase:

BARBELL CYCLIST  A1. BARBELL CYCLIST SQUA SQUAT Week

Sets

Reps

Rest

Tempo

1

4

8-10

120

3010

2

4

8-10

120

3010

3

4

8-10

120

3010

4

5

8-10

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. SEATED SEATED LEG CURL CURL Week

Sets

Reps

Rest

Tempo

1

4

8-10

120

3010

2

4

8-10

120

3010

3

4

8-10

120

3010

4

5

8-10

120

3010

B1. BULGARIAN SPLIT SQUAT Week

Sets

Reps

Rest

Tempo

1

4

8-10

120

3010

2

4

8-10

120

3010

3

4

8-10

120

3010

4

5

8-10

120

3010

B2. SINGLE LEG, LYING LEG CURL Week

Sets

Reps

Rest

Tempo

1

4

8-10

120

3010

2

4

8-10

120

3010

3

4

8-10

120

3010

4

5

8-10

120

3010

C1. LEG PRESS, WIDE, FEET HIGH Sets

Reps

Rest

Tempo

1

4

10-12

75

3010

2

4

75

3010

Week

10-12

173

3

4

10-12

75

3010

4

5

10-12

75

3010

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C2. SEATED CALVES RAISE Week

Sets

Reps

Rest

Tempo

1

4

12-15

75

3010

2

4

12-15

75

3010

3

4

12-15

75

3010

4

5

12-15

75

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

This day uses the double progression model. The goal is to use the same weight for all of your work sets. When you can get the top of the rep range you add weight at the next session.

174

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LONG LIMBS Level: Intermediate Level Level:   Saturday Day: Saturday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 2 Phase: Phase Phase:

BENCH PRESS  A1. DB BENCH Week

Sets

Reps

Rest

Tempo

1

4

8-10

120

3010

2

4

8-10

120

3010

3

4

8-10

120

3010

4

5

8-10

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. SEATED SEATED ROW, ROW, NEUTRAL GRIP GRIP Week

Sets

Reps

Rest

Tempo

1

4

8-10

120

3010

2

4

8-10

120

3010

3

4

8-10

120

3010

4

5

8-10

120

3010

B1. SEATED DB ARNOLD PRESS Week

Sets

Reps

Rest

Tempo

1

4

8-10

120

3010

2

4

8-10

120

3010

3

4

8-10

120

3010

4

5

8-10

120

3010

B2. LAT PULLDOWN, BI-ACROMIAL WIDTH, PRONATED Week

Sets

Reps

Rest

Tempo

1

4

8-10

120

3010

2

4

8-10

120

3010

3

4

8-10

120

3010

4

5

8-10

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

C1. STANDING BARBELL CURL Sets

Reps

Rest

Tempo

1

4

8-10

75

3010

2

4

Week

75 8-10

3010

175

3

4

8-10

75

3010

4

5

8-10

75

3010

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C2. DECLINE DB TRICEPS EXTENSION Week

Sets

Reps

Rest

Tempo

1

4

8-10

75

3010

2

4

8-10

75

3010

3

4

8-10

75

3010

4

5

8-10

75

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

This day uses the double progression model. The goal is to use the same weight for all of your work sets. When you can get the top of the rep range you add weight at the next session.

176

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LONG LIMBS Level: Intermediate Level Level:   Monday Day: Monday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 3 Phase: Phase Phase:

BACK SQUAT  A1. BACK SQUAT, HEELS ELEVA ELEVATED TED Week

Sets

Reps

Rest

Tempo

1

4

4-6

150

4010

2

4

4-6

150

4010

3

4

4-6

150

4010

4

5

4-6

150

4010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. GLUTE-HAM GLUTE-HAM RAISE RAISE Week

Sets

Reps

Rest

Tempo

1

4

4-6

150

4010

2

4

4-6

150

4010

3

4

4-6

150

4010

4

5

4-6

150

4010

B1. INCLINE BENCH PRESS Week

Sets

Reps

Rest

Tempo

1

4

4-6

150

4010

2

4

4-6

150

4010

3

4

4-6

150

4010

4

5

4-6

150

4010

B2. PENDLAY ROW  Week

Sets

Reps

Rest

Tempo

1

4

4-6

150

4010

2

4

4-6

150

4010

3

4

4-6

150

4010

4

5

4-6

150

4010

C1. MILITARY PRESS Sets

Reps

Rest

Tempo

1

4

4-6

120

4010

2

4

4-6

120

4010

Week

177

3

4

4-6

120

4010

4

5

4-6

120

4010

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C2. PULL-UPS, NEUTRAL GRIP Week

Sets

Reps

Rest

Tempo

1

4

4-6

120

4010

2

4

4-6

120

4010

3

4

4-6

120

4010

4

5

4-6

120

4010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

This day uses the double progression model. The goal is to use the same weight for all of your work sets. When you can get the top of the rep range you add weight at the next session.

178

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LONG LIMBS Level: Intermediate Level Level:   Wednesday Day: Wednesday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 3 Phase: Phase Phase:

CLOSE-GRIP (SHOULDER  A1. CLOSE-GRIP (SHOULDER WIDTH) WIDTH) DECLINE BENCH BENCH PRESS Week

Sets

Reps

Rest

Tempo

1

4

8-10

120

3010

2

4

8-10

120

3010

3

4

8-10

120

3010

4

5

8-10

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. CHIN-UPS, SUPINA SUPINATED TED Week

Sets

Reps

Rest

Tempo

1

4

8-10

120

3010

2

4

8-10

120

3010

3

4

8-10

120

3010

4

5

8-10

120

3010

B1. INCLINE DB PRESS, NEUTRAL GRIP Week

Sets

Reps

Rest

Tempo

1

4

8-10

120

3010

2

4

8-10

120

3010

3

4

8-10

120

3010

4

5

8-10

120

3010

Set 1

B2. SEATED ROW, BI-ACROMIAL WIDTH, PRONATED Week

Sets

Reps

Rest

Tempo

1

4

8-10

120

3010

2

4

8-10

120

3010

3

4

8-10

120

3010

4

5

8-10

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

C1. DB LATERAL RAISE Sets

Reps

Rest

Tempo

1

4

8-10

75

3010

2

4

8-10

75

3010

Week

179

3

4

8-10

75

3010

4

5

8-10

75

3010

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C2. REVERSE PEC DECK (REAR DELTS MACHINE) Week

Sets

Reps

Rest

Tempo

1

4

4-6

75

3010

2

4

4-6

75

3010

3

4

4-6

75

3010

4

5

4-6

75

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

This day uses the double progression model. The goal is to use the same weight for all of your work sets. When you can get the top of the rep range you add weight at the next session.

180

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LONG LIMBS Level: Intermediate Level Level:   Friday Day: Friday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 3 Phase: Phase Phase:

HACK SQUA  A1. HACK SQUAT MACHINE MACHINE Week

Sets

Reps

Rest

Tempo

1

4

8-10

120

3010

2

4

8-10

120

3010

3

4

8-10

120

3010

4

5

8-10

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. DB ROMANIAN ROMANIAN DEADLIFT DEADLIFT Week

Sets

Reps

Rest

Tempo

1

4

8-10

120

3010

2

4

8-10

120

3010

3

4

8-10

120

3010

4

5

8-10

120

3010

B1. LEG PRESS NARROW STANCE, ON TOES (HEEL NOT TOUCHING) Week

Sets

Reps

Rest

Tempo

1

4

8-10

90

3010

2

4

8-10

90

3010

3

4

8-10

90

3010

4

5

8-10

90

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

B2. SEATED LEG CURL Week

Sets

Reps

Rest

Tempo

1

4

8-10

90

3010

2

4

8-10

90

3010

3

4

8-10

90

3010

4

5

8-10

90

3010

C1. STATIC LUNGES FRONT FOOT ELEVATED, GOING AS FAR FORWARD AS POSSIBLE Sets

Reps

Rest

Tempo

1

4

8-10

90

3010

2

4

8-10

90

3010

Week

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

181

3

4

8-10

90

3010

4

5

8-10

90

3010

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C2. SEATED CALVES RAISE Week

Sets

Reps

Rest

Tempo

1

4

12-15

90

3010

2

4

12-15

90

3010

3

4

12-15

90

3010

4

5

12-15

90

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

This day uses the double progression model. The goal is to use the same weight for all of your work sets. When you can get the top of the rep range you add weight at the next session.

182

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LONG LIMBS Level: Intermediate Level Level:   Saturday Day: Saturday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 3 Phase: Phase Phase:

STANDING BARBELL  A1. STANDING BARBELL CURL Week

Sets

Reps

Rest

Tempo

1

4

8-10

75

3010

2

4

8-10

75

3010

3

4

8-10

75

3010

4

5

8-10

75

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

 A2. INCLINE DB TRICEPS EXTENSION EXTENSION Week

Sets

Reps

Rest

Tempo

1

4

8-10

75

3010

2

4

8-10

75

3010

3

4

8-10

75

3010

4

5

8-10

75

3010

Set 1

B1. DB HAMMER CURL (BOTH ARMS AT THE SAME TIME) Week

Sets

Reps

Rest

Tempo

1

4

8-10

75

3010

2

4

8-10

75

3010

3

4

8-10

75

3010

4

5

8-10

75

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

B2. LYING EZ BAR TRICEPS EXTENSION Week

Sets

Reps

Rest

Tempo

1

4

8-10

75

3010

2

4

8-10

75

3010

3

4

8-10

75

3010

4

5

8-10

75

3010

Set 1

C1. CABLE CURL, WIDE GRIP, SUPINATED Week

1

Sets

Reps

Rest

Tempo

4

8-10

75

3010

Set 1

183

2 3

4 4

8 10 8-10

75 75

3010 3010

4

5

8-10

75

3010

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C2. ROPE TRICEPS PRESSDOWN Week

Sets

Reps

Rest

Tempo

1

4

8-10

75

3010

2

4

8-10

75

3010

3

4

8-10

75

3010

4

5

8-10

75

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

This day uses the double progression model. The goal is to use the same weight for all of your work sets. When you can get the top of the rep range you add weight at the next session.

184

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LONG LIMBS ADVANCED PROGRAM The advanced program uses a similar structure as the first two levels but it also relies on more advanced training methods and loading schemes. This is because an advanced trainee as a body that is better adapted to the rigors of physical training training and to represent a stress large enough to stimulate an adaptation we will need a stronger stimulus, simply adding volume is not enough at this point. Here are the loading schemes and training methods we will be using:

SPECIAL LOADING SCHEMES 8,8,8,6,6: In this scheme you gradually add weight from set to set. Y 8,8,8,6,6: You ou start with a weight that is an RPE of 7-7.5 7-7.5 for 8 reps and you do 8. Then you add weight up to an RPE of around 8-8.5 and you do 8, the third set is an RPE of 9-9.5 and you do 8. The fourth set would be an RPE of 10 for 8 but you only do 6 reps (which would be an RPE of 8-8.5 for 6) and then you finish with an RPE of 9-10 for 6 reps. 7/5/3 waves: This scheme has 6 work sets divided into two waves. One w wave ave is 1 x 7, 1 x 5, 1 x 3. Note that these are treated like 3 normal sets, meaning that after your set of 7 on the A1 exercise you take a normal rest period then do your set for the A2 one before going back to A1 for your set of 5. You add weight on each within a wave and the second wave should be higher than the first one. For example: 1 x 7 @ 135 kg (RPE 7.5 – 8.0) 1 x 5 @ 142 kg (RPE 7.5 – 8.0) 1 x 3 @ 150 kg (RPE 7.5 – 8.0) 1 x 7 @ 140 kg (RPE 8.5 – 9.0) 1 x 5 @ 147 kg (RPE 8.5 – 9.0) 1 x 3 @ 155 kg (RPE 8.5 – 9.0) 1/6 contrasts: This is somewhat similar to waves in that we are changing the load from set to set. Specifically we are alternating a heavy (but not maximal) single with a set of 6 with moderate weight. The important sets are the sets of 6, the singles (sets of 1) are only there to potentiate the nervous system and give you a better performance for your sets of 6. 6 . Each “couplets” get heavier. heavier. 6 total sets (3 couplets) are done. Here is an example: 1 x 1 @ 160 kg / 90% (RPE 8) 1 x 6 @ 138 kg / 77% (RPE 7.5) 1 x 1 @ 160 kg / 90% (RPE 8) 1 x 6 @ 145 kg / 80% (RPE 8.5) 1 x 1 @ 160 kg / 90% (RPE 8)

185

1 x 6 @ 150 kg / 82-85% (RPE 9-10)

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SPECIAL METHODS 6-8RP: This stands for 6-8 reps + rest/pause. You You do 6-8 reps (RPE of 8.5 – 9) then rest for 15 seconds and do as many quality additional reps as you can with the same weight. Mechanical drop set: In a mechanical drop set you perform the prescribed number of repetitions for the exercise(RPE of 8.5 – 9) then you switch to a second version of the exercises in which you are a bit stronger and you do as many quality additional reps as possible then you switch to a third version of the movement and once again do as many quality reps as you can. For example: DUMBBELL PRONATED CURL  CURL   

8 reps Rest 10 sec

DUMBBELL SUPINATED CURL  CURL   

Maximum reps with same weight Rest 10 sec

DUMBBELL HAMMER CURL CURL    

Maximum reps with same weight End of set

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LONG LIMBS Level: Advanced Level Level:   Monday Day: Monday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 1 Phase: Phase Phase:

 A1. FRONT SQUA SQUAT T, HEELS ELEVA ELEVATED TED Week

Sets

Reps

Rest

Tempo

1

5

8/8/8/6/6

150

5010

2

5

8/8/8/6/6

150

5010

3

5

8/8/8/6/6

150

5010

4

5

8/8/8/6/6

150

5010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

 A2. DB ROMANIAN ROMANIAN DEADLIFT DEADLIFT, TOES ELEV ELEVA ATED Week

Sets

Reps

Rest

Tempo

1

5

8/8/8/6/6

150

5010

2

5

8/8/8/6/6

150

5010

3

5

8/8/8/6/6

150

5010

4

5

8/8/8/6/6

150

5010

B1. INCLINE DB PRESS, NEUTRAL GRIP Week

Sets

Reps

Rest

Tempo

1

4

6-8

120

5010

2

4

6-8

120

5010

3

4

6-8

120

5010

4

5

6-8

120

5010

B2. CHEST-SUPPORTED (SEAL) ROW, NEUTRAL GRIP Week

Sets

Reps

Rest

Tempo

1

4

6-8

120

5010

2

4

6-8

120

5010

3

4

6-8

120

5010

4

5

6-8

120

5010

C1. SAVICKAS DB SHOULDER PRESS, NEUTRAL GRIP Week

1

Sets

Reps

Rest

Tempo

4

6-8

120

5010

187

2 3

4 4

6-8 6-8

120 120

5010 5010

4

5

6-8

120

5010

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C2. NEUTRAL GRIP PULL-UPS Week

Sets

Reps

Rest

Tempo

1

4

6-8

120

5010

2

4

6-8

120

5010

3

4

6-8

120

5010

4

5

6-8

120

5010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

On this day you use a progressive overload method. The goal is to use a bit more weight every week. I might not be possible to do it every week, but it should be your goal. You use a slow eccentric phase during all the exercises in this workout, doing the eccentric in 5 seconds.

188

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LONG LIMBS Level: Advanced Level Level:   Wednesday Day: Wednesday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 1 Phase: Phase Phase:

 A1. DB C CYCLIST YCLIST SQUA SQUAT T (PAUSE (PAUSE AT MID-RANGE) MID-RANGE) Week

Sets

Reps

Rest

Tempo

1

5

8/8/8/6/6

150

3310

2

5

8/8/8/6/6

150

3310

3

5

8/8/8/6/6

150

3310

4

5

8/8/8/6/6

150

3310

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

 A2. GLUTE-HAM GLUTE-HAM RAISE RAISE (PAUSE (PAUSE AT MID-RANGE) MID-RANGE) Week

Sets

Reps

Rest

Tempo

1

5

8/8/8/6/6

150

3310

2

5

8/8/8/6/6

150

3310

3

5

8/8/8/6/6

150

3310

4

5

8/8/8/6/6

150

3310

B1. DB BENCH PRESS, NEUTRAL GRIP Week

Sets

Reps

Rest

Tempo

1

4

6-8

120

3310

2

4

6-8

120

3310

3

4

6-8

120

3310

4

5

6-8

120

3310

B2. SEATED ROW, PRONATED GRIP (PA ( PAUSE USE AT PEAK CONTRACTION) CO NTRACTION) Week

Sets

Reps

Rest

Tempo

1

4

6-8

120

3310

2

4

6-8

120

3310

3

4

6-8

120

3310

4

5

6-8

120

3310

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

C1. SAVICKAS BARBELL PRESS (PAUSE AT EYES LEVEL) Week

1

Sets

Reps

Rest

Tempo

4

6-8

120

3310

Set 1

189

2 3

4 4

6-8 6-8

120 120

3310 3310

4

5

6-8

120

3310

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POWERE POWERED D BY

C2. SUPINATED PULL-UPS (PAUSE AT PEAK CONTRACTION) Week

Sets

Reps

Rest

Tempo

1

4

6-8

120

3310

2

4

6-8

120

3310

3

4

6-8

120

3310

4

5

6-8

120

3310

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

On this day you use a progressive overload method. The goal is to use a bit more weight every week. I might not be possible to do it every week, but it should be your goal. On this day you add an isometric hold of 3 seconds during the eccentric, on each repetition. The position of the hold is mentioned in the table.

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LONG LIMBS Level: Advanced Level Level:   Friday Day: Friday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 1 Phase: Phase Phase:

 A1. FRONT SQUA SQUAT T Week

Sets

Reps

Rest

Tempo

1

5

8/8/8/6/6

150

3010

2

5

8/8/8/6/6

150

3010

3

5

8/8/8/6/6

150

3010

4

5

8/8/8/6/6

150

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

 A2. ROMANIAN ROMANIAN DEADLIFT Week

Sets

Reps

Rest

Tempo

1

5

8/8/8/6/6

150

3010

2

5

8/8/8/6/6

150

3010

3

5

8/8/8/6/6

150

3010

4

5

8/8/8/6/6

150

3010

B1. INCLINE DB PRESS, PRONATED GRIP Week

Sets

Reps

Rest

Tempo

1

4

6-8

120

3010

2

4

6-8

120

3010

3

4

6-8

120

3010

4

5

6-8

120

3010

B2. SEATED ROW, NEUTRAL GRIP Week

Sets

Reps

Rest

Tempo

1

4

6-8

120

3010

2

4

6-8

120

3010

3

4

6-8

120

3010

4

5

6-8

120

3010

C1. STANDING DB SHOULDER PRESS, NEUTRAL GRIP Week

1

Sets

Reps

Rest

Tempo

4

6-8

120

3010

191

2 3

4 4

6-8 6-8

120 120

3010 3010

4

5

6-8

120

3010

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C2. NARROW SUPINATED PULL-UPS Week

Sets

Reps

Rest

Tempo

1

4

6-8

120

3010

2

4

6-8

120

3010

3

4

6-8

120

3010

4

5

6-8

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

On this day you use a progressive overload method. The goal is to use a bit more weight every week. I might not be possible to do it every week, but it should be your goal.

192

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LONG LIMBS Level: Advanced Level Level:   Saturday Day: Saturday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 1 Phase: Phase Phase:

 A1. MA MACHINE CHINE CHEST CHEST PRESS Week

Sets

Reps

Rest

Tempo

1

4

Rest/pause 6-8

120

3010

2

4

Rest/pause 6-8

120

3010

3

4

Rest/pause 6-8

120

3010

4

5

Rest/pause 6-8

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

 A2. DB PULLOVER PULLOVER Week

Sets

Reps

Rest

Tempo

1

4

Rest/pause 6-8

120

3010

2

4

Rest/pause 6-8

120

3010

3

4

Rest/pause 6-8

120

3010

4

5

Rest/pause 6-8

120

3010

B1. DB LATERAL RAISE Week

Sets

Reps

Rest

Tempo

1

4

8

90

3010

2

4

10

90

3010

3

4

11

90

3010

4

5

12

90

3010

B2. CHEST-SUPPORTED REAR DELTS RAISE Week

Sets

Reps

Rest

Tempo

1

4

8

90

3010

2

4

10

90

3010

3

4

11

90

3010

4

5

12

90

3010

C1. DECLINE DB TRICEPS EXTENSION Week

1

Sets

Reps

Rest

Tempo

4

8

75

3010

193

2 3

4 4

10 11

75 75

3010 3010

4

5

12

75

3010

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C2. PREACHER CURL Week

Sets

Reps

Rest

Tempo

1

4

8

75

3010

2

4

10

75

3010

3

4

11

75

3010

4

5

12

75

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

For A1 and A2 use the double progression model. Only add weight if you can get 8 reps for all of your set before the rest/pause. If you have to drop your reps, keep the same weight the next week. For B1/B2 and C1/C2 you add 1-2 reps every week, trying to at least maintain the weight from week to week.

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POWERE POWERED D BY

LONG LIMBS Level: Advanced Level Level:   Monday Day: Monday Day:

Client:  Christian Thibaudeau Coach: Christian Coach: Phase: Phase 2 Phase: Phase

 A1. BA BACK CK SQUAT SQUAT, HEELS ELEVA ELEVATED TED Week

Sets

Reps

Rest

Tempo

1

6

7/5/3/7/5/3

150

4010

2

6

7/5/3/7/5/3

150

4010

3

6

7/5/3/7/5/3

150

4010

4

6

7/5/3/7/5/3

150

4010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 5

Set 6

Set 7

 A2. WALKING WALKING LUNGES, LUNGES, LONG STEPS Week

Sets

Reps

Rest

Tempo

1

6

7/5/3/7/5/3

150

2010

2

6

7/5/3/7/5/3

150

2010

3

6

7/5/3/7/5/3

150

2010

4

6

7/5/3/7/5/3

150

2010

B1. CYCLIST DB SQUA SQUAT T Week

Sets

Reps

Rest

Tempo

1

4

6-8

120

4010

2

4

6-8

120

4010

3

4

6-8

120

4010

4

5

6-8

120

4010

B2. BACK EXTENSION (HOLD AT PEAK CONTRACTION) Week

Sets

Reps

Rest

Tempo

1

4

6-8

120

3310

2

4

6-8

120

3310

3

4

6-8

120

3310

4

5

6-8

120

3310

C1. LEG PRESS, NARROW STANCE, ON YOUR TOES (HEELS NOT TOUCHING) Week

1

Sets

Reps

Rest

Tempo

4

6-8

90

4010

Set 1

Set 2

Set 3

Set 4

195

2 3

4 4

6-8 6-8

90 90

4010 4010

4

5

6-8

90

4010

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C2. LYING LEG CURL Week

Sets

Reps

Rest

Tempo

1

4

6-8

90

4010

2

4

6-8

90

4010

3

4

6-8

90

4010

4

5

6-8

90

4010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

196

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LONG LIMBS Level: Advanced Level Level:   Wednesday Day: Wednesday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 2 Phase: Phase Phase:

 A1. CLOS CLOSE-GRIP E-GRIP (SHOULDER (SHOULDER WIDTH) WIDTH) BENCH PRESS PRESS Week

Sets

Reps

Rest

Tempo

1

6

7/5/3/7/5/3

150

4010

2

6

7/5/3/7/5/3

150

4010

3

6

7/5/3/7/5/3

150

4010

4

6

7/5/3/7/5/3

150

4010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

 A2. T-BAR/LANDMINE T-BAR/LANDMINE ROW ROW,, PARALLEL PARALLEL GRIP GRIP (HOLD AT AT PEAK CONTRAC CONTRACTION) TION) Week

Sets

Reps

Rest

Tempo

1

6

7/5/3/7/5/3

150

3310

2

6

7/5/3/7/5/3

150

3310

3

6

7/5/3/7/5/3

150

3310

4

6

7/5/3/7/5/3

150

3310

Sets

Reps

Rest

Tempo

1

4

6-8

120

4010

2

4

6-8

120

4010

3

4

6-8

120

4010

4

5

6-8

120

4010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

B1. DIPS Week

B2. BI-ACROMIAL, PRONATED PULL-UPS (HOLD AT PEAK CONTRACTION) Week

Sets

Reps

Rest

Tempo

1

4

6-8

120

3310

2

4

6-8

120

3310

3

4

6-8

120

3310

4

5

6-8

120

3310

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

C1. HIGH INCLINE (75 DEGREES) DB PRESS Week

1

Sets

Reps

Rest

Tempo

4

6-8

120

4010

197

2 3

4 4

6-8 6-8

120 120

4010 4010

4

5

6-8

120

4010

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C2. LAT PULLDOWN, BI-ACROMIAL WIDTH, SUPINATED (HOLD AT PEAK CONTRACTION) Week

Sets

Reps

Rest

Tempo

1

4

6-8

120

3310

2

4

6-8

120

3310

3

4

6-8

120

3310

4

5

6-8

120

3310

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

198

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POWERE POWERED D BY

LONG LIMBS Level: Advanced Level Level:   Friday Day: Friday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 2 Phase: Phase Phase:

HACK SQUA  A1. HACK SQUAT MACHINE MACHINE Week

Sets

Reps

Rest

Tempo

1

6

Rest/pause 6-8

150

3010

2

6

Rest/pause 6-8

150

3010

3

6

Rest/pause 6-8

150

3010

4

6

Rest/pause 6-8

150

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

 A2. REVERSE REVERSE HYPER OR GLUTE-HAM GLUTE-HAM RAISE RAISE Week

Sets

Reps

Rest

Tempo

1

6

Rest/pause 6-8

150

3010

2

6

Rest/pause 6-8

150

3010

3

6

Rest/pause 6-8

150

3010

4

6

Rest/pause 6-8

150

3010

B1. BULGARIAN SPLIT SQUAT Week

Sets

Reps

Rest

Tempo

1

4

8/leg

120

3010

2

4

10/leg

120

3010

3

4

11/leg

120

3010

4

5

12/leg

120

3010

B2. SINGLE LEG LYING LEG CURL Week

Sets

Reps

Rest

Tempo

1

4

8

120

3010

2

4

10

120

3010

3

4

11

120

3010

4

5

12

120

3010

C1. BACK EXTENSION Week

1

Sets

Reps

Rest

Tempo

4

10

90

3010

199

2 3

4 4

12 13

90 90

3010 3010

4

5

14

90

3010

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C2. SEATED LEG CURL Week

Sets

Reps

Rest

Tempo

1

4

10

90

3010

2

4

12

90

3010

3

4

13

90

3010

4

5

14

90

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

200

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POWERE POWERED D BY

LONG LIMBS Level: Advanced Level Level:   Saturday Day: Saturday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 2 Phase: Phase Phase:

 A1. CLOS CLOSE-GRIP E-GRIP DECLINE BENCH PRESS Week

Sets

Reps

Rest

Tempo

1

6

Rest/pause 6-8

150

3010

2

6

Rest/pause 6-8

150

3010

3

6

Rest/pause 6-8

150

3010

4

6

Rest/pause 6-8

150

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

 A2. PENDLAY PENDLAY ROW  Week

Sets

Reps

Rest

Tempo

1

6

Rest/pause 6-8

150

3010

2

6

Rest/pause 6-8

150

3010

3

6

Rest/pause 6-8

150

3010

4

6

Rest/pause 6-8

150

3010

B1. INCLINE DB PRESS Week

Sets

Reps

Rest

Tempo

1

4

8

120

3010

2

4

10

120

3010

3

4

11

120

3010

4

5

12

120

3010

Sets

Reps

Rest

Tempo

1

4

8

120

3010

2

4

10

120

3010

3

4

11

120

3010

4

5

12

120

3010

B2. FACE PULL Week

C1. INCLINE DB FRONT RAISE, NEUTRAL GRIP Week

1

Sets

Reps

Rest

Tempo

4

10

90

3010

201

2 3

4 4

12 13

90 90

3010

4

5

14

90

3010

CHRISTIAN THIBAUDEAU’S THIBAUDEAU’S GUIDE TO HYPERTROPHY

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C2. REVERSE PEC DECK/REAR DELTS MACHINE Week

Sets

Reps

Rest

Tempo

1

4

10

90

3010

2

4

12

90

3010

3

4

13

90

3010

4

5

14

90

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

202

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POWERE POWERED D BY

LONG LIMBS Level: Advanced Level Level:   Monday Day: Monday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 3 Phase: Phase Phase:

 A1. BA BACK CK SQUAT SQUAT, HEELS ELEVA ELEVATED TED Week

Sets

Reps

Rest

Tempo

1

6

1/6/1/6/1/6

150

4010

2

6

1/6/1/6/1/6

150

4010

3

6

1/6/1/6/1/6

150

4010

4

6

1/6/1/6/1/6

150

4010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

 A2. CLOSE-GRIP CLOSE-GRIP (SHOULDER (SHOULDER WIDTH) WIDTH) FLOOR PRESS PRESS Week

Sets

Reps

Rest

Tempo

1

6

1/6/1/6/1/6

150

2010

2

6

1/6/1/6/1/6

150

2010

3

6

1/6/1/6/1/6

150

2010

4

6

1/6/1/6/1/6

150

2010

Sets

Reps

Rest

Tempo

1

6

1/6/1/6/1/6

150

2010

2

6

1/6/1/6/1/6

150

2010

3

6

1/6/1/6/1/6

150

2010

4

6

1/6/1/6/1/6

150

2010

B1. DEADLIFT Week

B2. DB PUSH PRESS Week

Sets

Reps

Rest

Tempo

1

6

1/6/1/6/1/6

150

20X0

2

6

1/6/1/6/1/6

150

20X0

3

6

1/6/1/6/1/6

150

20X0

4

6

1/6/1/6/1/6

150

20X0

C1. BARBELL HACK SQUAT Week

1

Sets

Reps

Rest

Tempo

3

6-8

90

3310

203 203

2

3

6-8

90

3310

3

3

6-8

90

3310

4

4

6-8

90

3310

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C2. SEATED ROW, NEUTRAL GRIP Week

Sets

Reps

Rest

Tempo

1

3

6-8

90

4010

2

3

6-8

90

4010

3

3

6-8

90

4010

4

4

6-8

90

4010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

204 204

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LONG LIMBS Level: Advanced Level Level:   Wednesday Day: Wednesday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 3 Phase: Phase Phase:

 A1. DB PRE PRESS SS MECHANICAL MECHANICAL DROP SET SET (SEE BOTTOM BOTTOM FOR FOR EXERCISES) EXERCISES) Week

Sets

Reps

Rest

Tempo

1

3

6-8 + max + max

120

3010

2

3

6-8 + max + max

120

3010

3

3

6-8 + max + max

120

3010

4

4

6-8 + max + max

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 5

Set 6

Set 7

Set 5

Set 6

Set 7

 A2. SEATED SEATED ROW MECHANICAL DROP SET (SEE BOTTOM BOTTOM FOR EXERCISES) Week

Sets

Reps

Rest

Tempo

1

3

6-8 + max + max

120

3010

2

3

6-8 + max + max

120

3010

3

3

6-8 + max + max

120

3010

4

4

6-8 + max + max

120

3010

Set 1

Set 2

Set 3

Set 4

B1. DB SHOULDER PRESS MECHANICAL DROP SET (SEE BOTTOM FOR EXERCISES) Week

Sets

Reps

Rest

Tempo

1

3

6-8 + max + max

120

3010

2

3

6-8 + max + max

120

3010

3

3

6-8 + max + max

120

3010

4

4

6-8 + max + max

120

3010

Set 1

Set 2

Set 3

Set 4

B2. LAT PULLDOWN MECHANICAL DROP SET (SEE BOTTOM FOR EXERCISES) Week

Sets

Reps

Rest

Tempo

1

3

6-8 + max + max

120

3010

2

3

6-8 + max + max

120

3010

3

3

6-8 + max + max

120

3010

4

4

6-8 + max + max

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

C1. INCLINE DB LATERAL RAISE Week

1

Sets

Reps

Rest

Tempo

3

8

90

3310

205

2

3

10

90

3310

3

3

11

90

3310

4

4

12

90

3310

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C2. FACE PULL Week

Sets

Reps

Rest

Tempo

1

3

8

90

3310

2

3

10

90

3310

3

3

11

90

3310

4

4

12

90

3310

DB PRESS MECHANICAL DROP SET - High incline (75 deg) - Low incline (30 deg) - Flat SEATED ROW MECHANICAL DROP SET - Leaning forward - Torso 90 deg - Leaning back slightly DB SHOULDER PRESS MECHANICAL DROP SET - Arnold press - Strict shoulder press - Push press LAT PULLDOWN MECHANICAL DROP SET - Behind the back - In front mid grip pronated - Close-supinated

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

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LONG LIMBS Level: Advanced Level Level:   Friday Day: Friday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 3 Phase: Phase Phase:

 A1. LEG P PRESS RESS MECHANICAL MECHANICAL DROP SET (SEE BOTT BOTTOM OM FOR EXERCISES) EXERCISES) Week

Sets

Reps

Rest

Tempo

1

3

6-8 + max + max

120

3010

2

3

6-8 + max + max

120

3010

3

3

6-8 + max + max

120

3010

4

4

6-8 + max + max

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

 A2. DB ROMANIAN ROMANIAN DEADLIFT DEADLIFT MECHANICAL MECHANICAL DROP SET (SEE BOTTOM BOTTOM FOR EXERCISES) Week

Sets

Reps

Rest

Tempo

1

3

6-8 + max + max

120

3010

2

3

6-8 + max + max

120

3010

3

3

6-8 + max + max

120

3010

4

4

6-8 + max + max

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 5

Set 6

Set 7

B1. WALKING LUNGES MECHANICAL DROP SET (SEE BOTTOM FOR EXERCISES) Week

Sets

Reps

Rest

Tempo

1

3

6-8 + max + max

120

3010

2

3

6-8 + max + max

120

3010

3

3

6-8 + max + max

120

3010

4

4

6-8 + max + max

120

3010

Set 1

Set 2

Set 3

Set 4

B2. LYING LEG CURL MECHANICAL DROP SET (SEE BOTTOM FOR EXERCISES) Week

Sets

Reps

Rest

Tempo

1

3

6-8 + max + max

120

3010

2

3

6-8 + max + max

120

3010

3

3

6-8 + max + max

120

3010

4

4

6-8 + max + max

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

C1. LEG EXTENSION Week

1

Sets

Reps

Rest

Tempo

3

8

90

3310

207 207

2

3

10

90

3310

3

3

11

90

3310

4

4

12

90

3310

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C2. BACK EXTENSION Week

Sets

Reps

Rest

Tempo

1

3

8

90

3310

2

3

10

90

3310

3

3

11

90

3310

4

4

12

90

3310

LEG PRESS MECHANICAL DROP SET - Feet together and low - Feet hip width in middle - Feet wide and high DB ROMANIAN DEADLIFT MECHANICAL DROP SET - Narrow, toes elevated - Narrow, feet flat - Wide, feet flat WALKING LUNGES MECHANICAL DROP SET - Short steps - Medium steps - Long steps LYING LEG CURL MECHANICAL DROP SET - Gironda leg curl - Feet/legs turned in - Feet/legs turned out

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

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LONG LIMBS Level: Advanced Level Level:   Saturday Day: Saturday Day:

Client:  Christian Thibaudeau Coach: Christian Coach:  Phase 3 Phase: Phase Phase:

 A1. CLOS CLOSE-GRIP E-GRIP BENCH MECHANICAL DROP SET (SEE BOTTOM BOTTOM FOR EXERCISES) Week

Sets

Reps

Rest

Tempo

1

3

6-8 + max + max

120

3010

2

3

6-8 + max + max

120

3010

3

3

6-8 + max + max

120

3010

4

4

6-8 + max + max

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

 A2. BARBELL BARBELL CURL MECHANICAL MECHANICAL DROP SET Week

Sets

Reps

Rest

Tempo

1

3

6-8 + max + max

120

3010

2

3

6-8 + max + max

120

3010

3

3

6-8 + max + max

120

3010

4

4

6-8 + max + max

120

3010

B1. LYING DB TRICEPS EXTENSION MECHANICAL DROP SET (SEE BOTTOM FOR EXERCISES) Week

Sets

Reps

Rest

Tempo

1

3

6-8 + max + max

120

3010

2

3

6-8 + max + max

120

3010

3

3

6-8 + max + max

120

3010

4

4

6-8 + max + max

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

B2. INCLINE DB CURL MECHANICAL DROP SET (SEE BOTTOM FOR EXERCISES) Week

Sets

Reps

Rest

Tempo

1

3

6-8 + max + max

120

3010

2

3

6-8 + max + max

120

3010

3

3

6-8 + max + max

120

3010

4

4

6-8 + max + max

120

3010

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

C1. ROPE TRICEPS PRESSDOWN Week

1

Sets

Reps

Rest

Tempo

3

8

90

3310

209

2

3

10

90

3310

3

3

11

90

3310

4

4

12

90

3310

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C2. ROPE HAMMER CURL Week

Sets

Reps

Rest

Tempo

1

3

8

90

3310

2

3

10

90

3310

3

3

11

90

3310

4

4

12

90

3310

CLOSE-GRIP BENCH MECHANICAL DROP SET - 15cm - 30 cm - 45 cm BARBELL CURL MECHANICAL DROP SET - Pronated (Reverse) grip - Supinated wide - Supinated narrow LYING DB TRICEPS EXT. MECHANICAL DROP SET - Supinated - Pronated - Neutral INCLINE DB CURL MECHANICAL DROP SET - Pronated - Supinated - Neutral

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

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NUTRITION PLAN FOR HYPERTROPHY

 

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NUTRITION PLAN FOR HYPERTROPHY 

I will not be giving you a plan where all the foods are selected for you. Rather I will tell you how to build your own diet. First by calculating your macros, then by showing you where to eat what, what are the best foods to pick and how to adjust your calories/nutrients on a weekly basis.

Nutritional Variable

Heavy Training Day  

Meal frequency

Every 4 hours (4-5 meals a day)

Starting calories

Body weight in kg x 35

Progression target

Gain 0.5 – 1 kg per week

Weekly adjustment

If you do not reach that goal increase caloric intake by a factor of 2 (e.g. 37 instead of 35) if you gain more than 1.25 kg reduce by a factor of 1-2

Proteins

2.25 – 2.5 g per kg Spread evenly across meals

Fats

50% of non-protein calories Spread fat outside of the pre, insta and post-workout window

Carbs

50% of non-protein calories 40% of the carbs are around the workout (pre/intra/post) 40% or so is in the evening meal and the rest is in the other carb meal and trace carbs in protein + fat meals

Refeeds

Depends on how lean you are. Since you are in a mass-gaining phase there is no physiological need for refeeds but if you are lean you can have a cheat meal once every 7-10 days

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Nutritional Variable

“Bodybuilding” Training Day 

Meal frequency

Every 4 hours (4-5 meals a day)

Starting calories

Body weight in kg x 35

Progression target

Gain 0.5 – 1 kg per week.

Weekly adjustment

If you do not reach that goal increase caloric intake by a factor of 2 (e.g. 37 instead of 35) if you gain more than 1.25 kg reduce by a factor of 1-2

Proteins

2.25 – 2.5 g per kg Spread evenly across meals

Fats

30% of non-protein calories Spread fat outside of the pre, insta and post-workout window

Carbs

70% of non-protein calories 40% of the carbs are around the workout (pre/intra/post) 40% or so is in the evening meal and the rest is in the other carb meal and trace carbs in protein + fat meals

Refeeds

Nutritional Variable

Off Days

Meal frequency

Every 4 hours (4-5 meals a day)

Starting calories

Body weight in kg x 25

Progression target

Gain 0.5 – 1 kg per week

Weekly adjustment

If you do not reach that goal increase caloric intake by a factor of 2 (e.g. 37 instead of 35) if you gain more than 1.25 kg reduce by a factor of 1-2

Proteins

2.5 – 2.75 g per kg Spread evenly across meals

Fats

70% of non-protein calories Spread fat pretty evenly throughout your meals

213

Carbs

30% of non-protein Consumed mostly incalories the evening meal

Refeeds

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BEST FOOD CHOICES Though important when trying to get crazy lean, food selection is less crucial when trying to build as much muscle as possible. While building muscle flexible dieting/IIFYM can be applied. However, I still recommend food choices based on non-transformed foods as much as possible. That is not to say that you cannot have some “non-optimal” foods occasionally provided that it stays within your planned macros. Here is my recommended food choice list: Carbs Sources

 Amount of carbs per 100g

Sprouted grain bread

47g

Oatmeal

11g

Rice

25g

Rice Cereals

87g

Rice Pasta

81g

Quinoa

26g

Potatoes, Sweet Potatoes

20g

Beans, Lentils

17g

Pineapple

17g

Berries

8g

Banana

23g

Maltodextrin, Destrose, Wazy

100g

Maize, HBCD

Protein Sources

 Amount of Protein per 100g 100g

Turkey

29g

Chicken Breast

29g

Lean Cut Beef 

29g

Lean Pork

29g

Eggs

13g

Cod

21g

Whey Protein

87g

214

Shrimp

28g

Elk

23g

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Fat Sources

Amount of Fats per 100g

Walnuts

65g

Pumpkin Seeds

46g

Avocado

15g

Extra Virgin Olive Oil

100g

Almonds

51g

Coconut Oil

100g

Grass Fed Butter

81g

Almonds/ Peanut Butter (All Natural)

50g

MEAL SCHEDULE Though important when trying to get crazy lean, food selection is less crucial when trying to build as much muscle as possible. While building muscle flexible dieting/IIFYM can be applied. However, I still recommend food choices based on non-transformed foods as much as possible. That is not to say that you cannot have some “non-optimal” foods occasionally provided that it stays within your planned macros. Here is my recommended food choice list:

Training Early Morning (no time for breakfast) Workout:: Protein and carbs Workout Breakfast: Protein and carbs carbs Lunch: Protein and fats Dinner: Protein and fats fats Evening: Protein and carbs carbs Training in the Morning (with time for breakfast) Breakfast: Protein and fats fats Workout:: Protein and carbs Workout Lunch: Protein and fats Dinner: Protein and carbs carbs Evening: Protein and carbs carbs

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Training in the Mid-Afternoon Breakfast: Protein and fats Lunch: Protein and fats Workout:: Protein and carbs Workout Dinner: Protein and carbs carbs Evening: Protein and carbs carbs Training in the Late-Afternoon Breakfast: Protein and fats Lunch: Protein and fats Workout:: Protein and carbs Workout Dinner: Protein and carbs carbs Evening: Protein and carbs carbs

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BIBLIOGRAPHY 

Amirthalingam, T. M. (2017). Effects of a Modified German Volume Training Training Program on Muscular Hypertrophy and Strength. Journal of Strength & Conditioning Research, 3109-3119. Barbalho M Coswig VS, S. J. (2019). Evidence for an Upper Threshold for Resistance Training V Volume olume in Trained Women. Medicine Science in Sports and Exercise , 515-522. Bhasin S, S. T. (1996). The effects of supraphysiologic doses of testosterone on muscle size and strength in normal men. . Journal of English Medicine, 52-53. Bhasin S1, W. L.-H. (2001). Testosterone Testosterone dose-response relationships in healthy young men. American Journal Jo urnal of Physiology, 72-81. Cameron J. Mitchell, T. A.-V. A.-V. (2012). Resistance exercise load does not determine training-mediated hypertrophic gains in young men. m en. Journal of applied physi physiology, ology, 71-77. 71-77. Haraldstad K, R. G.-S. (2017, May 30). Changes in health-related quality of life in elderly men after 12 weeks of strength training. Hatfield. (1993). Hardcore Bodybuilding: A Scientific Approach. McGraw-Hill. Holten MK1, Z. M. (2004). Strength training increases insulin-mediated glucose uptake, GLUT4 content, and insulin signaling in skeletal muscle in patients with type 2 diabetes. Diabetes, 53(2):294-305.). JA, H. (2009). Molecular responses to strength and endurance training: are they incompatible? . Applied physiology, nutrition and metabolism, 355-361 . Kiely, C. P. P. (2017). ACTN3: More than Just a Gene for Speed. Journal of applied physiology. Kim, A. R. (2018). Effects of o f Resistance Exercise on Bone Health. Endocrinology and metabolism (Seoul), 435444. MacDougall JD, G. M. (1995). The time course for elevated muscle protein synthesis following heavy resistance exercise. Journal of Applied Physiology, 480-486. Morton RW, M. K. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults . British Journal of Sports Medicine, 376-384. Oishi Y, T. T. H. (2015). Mixed lactate and caffeine compound increases satellite cell activity and anabolic signals for muscle hypertrophy. Journal of o f Applied Physiology, 742-749. Phillips SM, V. L. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of Sports Science. Schoenfeld BJ, O. D. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy. A Systematic Review and Meta-Analysis. Sports Medicine. 2016 , 43-48. SM, P. (2015). Nutritional supplements in support of resistance exercise to counter age-related sarcopenia”. Journal of Advanced Nutrition, 452-460. Stuart M. Phillips, S. C. (2016). Protein “requirements” beyond the RDA: implications for optimizing health,

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Applied Physiology, Nutrition, and Metabolism, 2016, 41:, https://doi.org/10.1139/apnm-2015-055 https://doi.org/10.1139/apnm-2015-0550). 0). 565-572. Victor M. Reis, R. S. (2011). Energy Cost of Resistance Exercises: an Uptade. J Hum Kinet. 29A: 33–39. Vladimir Zatsiorsky, W. K. (2006). Science and Practice of Strength Training-2nd Edition.

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Copyright © CHFI IP Holdings PTY LTD 2019 All rights reserved. No part of this e-book may be reproduced in any form or by any means, electronic or mechanical, including photocopying, recording or by any information or retrieval, without prior permission in writing from the publisher p ublisher.. Under the Australian Copyright Copyri ght Act 1968 (the Act), a maximum of 10 percent of the number of pages of the e-resource or chapter, whichever is the greater, may be photocopied by any educational institution for its educational purposes provided that the education institution (or the body that administers it has given a remuneration notice to Copyright Agency Limited (CAL) under the Act. Christian Thibaudeau powered by Clean Health Fitness Institute Build Your Physique 2019 First published & distributed May 2019 by Clean Health Fitness Institute Disclaimer: The content of this e-book is to serve as a general overview of matters of interest and is not intended to be comprehensive, nor does it constitute medical (or other) advice in any way. This e-book is a compilation of one person’s ideas, concepts, ideologies, philosophies and opinions. o pinions. You You should carry out your own research and/or seek your own professional advice before acting or relying on any of the information displayed in this e-resource. The author, and its related entities will not be liable for any injuries, loss or damage that may arise out of your improper imp roper use of, or reliance on, the content of this e-resource. You You accept sole responsibility for the outcomes if you choose toadopt and/or use the systems, methods, ideas, concepts and opinions within the content of this e-book.

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