2 GREAT articles for Athletes :

[DoctorX2k2]

This article is about Speed-Strenght and Power lifting. I recommand you to read it if you plan on gaining speed + power :
http://www.drsquat.com/index.cfm?action=viewarticle&articleID=40


Here's another, completing the first article I mentionned with its explanations and Work out Program :
http://www.drsquat.com/index.cfm?action=viewarticle&articleID=21


They are very good for any athletes, IMO. It should answer many questions.

[vuduchyld]

Dude, that is some wicked ****e. Good find.

[h2o_polo_goof]

Really enjoyed those links. I would recommend any serious athlete check em out. Dispells some myths and gives you a good idea on the benifts of explosive weight training, and the need for it.

[Powerlifter16]

Hatfield has some good articles on his site. I have cited him alot in a few papers i've wrote. If your really looking for a somthing to debunk myths you might be interested in buy Facts and Fallicies by Mel Siff. The book is great has every fallacy in training you can possibly think of.


lifter

[cozeanw]

Thanks for the info the articles were great, got anymore?

[Urban Iron]

Good info bro...Thanks.

[BigBryan1]

I am wondering, when Chris is talking about this:

If one keep using the same number of sets

High reps: 3 sets of 10 reps with 120lbs for the chest, each rep lasts 4 seconds, the "workout" lasts 12 minutes (total volume: 30 reps, total tonnage 3600lbs, total time under tension 120 seconds, density: 300lbs/min)

Low reps: 3 sets of 3 reps for the chest with 200lbs, each rep lasts 4 seconds, the "workout" lasts 12 minutes (total volume: 9 reps, total tonnage: 1800lbs, total time under tension: 36 seconds, density 150lbs/min)

Difference:

Total volume: -21reps

Total tonnage: -1800lbs

Total time under tension: -84 seconds

Density: -150lbs/min

So in this case using heavier weights will lead to less gain. However if we were to adjust the sets to keep the same volume:

If one adjust the sets

High reps: 3 sets of 10 reps with 120lbs for the chest, each rep lasts 4 seconds, the "workout" lasts 12 minutes (total volume: 30 reps, total tonnage 3600lbs, total time under tension 120 seconds, density: 300lbs/min)

Low reps: 10 sets of 3 reps for the chest with 200lbs, each rep lasts 4 seconds, the "workout" lasts 20 minutes (total volume: 30 reps, total tonnage: 6000lbs, total time under tension: 120 seconds, density: 300lbs/min)

Difference:

Total volume: equal

Total tonnage: +2400lbs

Total time under tension: equal

Density: equal


I am very curious to know, if I do this with my 4 day a week split, do I do all the different exercises per muscle group that I do or is he talking one exercise per body part a week? and I didn't catch the resting time between sets?

[BigBryan1]

can anyone help me with this? or has anyone tried it thelmselves?

[DoctorX2k2]

Originally posted by BigBryan1
I am wondering, when Chris is talking about this:

If one keep using the same number of sets

High reps: 3 sets of 10 reps with 120lbs for the chest, each rep lasts 4 seconds, the "workout" lasts 12 minutes (total volume: 30 reps, total tonnage 3600lbs, total time under tension 120 seconds, density: 300lbs/min)

Low reps: 3 sets of 3 reps for the chest with 200lbs, each rep lasts 4 seconds, the "workout" lasts 12 minutes (total volume: 9 reps, total tonnage: 1800lbs, total time under tension: 36 seconds, density 150lbs/min)

Difference:

Total volume: -21reps

Total tonnage: -1800lbs

Total time under tension: -84 seconds

Density: -150lbs/min

So in this case using heavier weights will lead to less gain. However if we were to adjust the sets to keep the same volume:

If one adjust the sets

High reps: 3 sets of 10 reps with 120lbs for the chest, each rep lasts 4 seconds, the "workout" lasts 12 minutes (total volume: 30 reps, total tonnage 3600lbs, total time under tension 120 seconds, density: 300lbs/min)

Low reps: 10 sets of 3 reps for the chest with 200lbs, each rep lasts 4 seconds, the "workout" lasts 20 minutes (total volume: 30 reps, total tonnage: 6000lbs, total time under tension: 120 seconds, density: 300lbs/min)

Difference:

Total volume: equal

Total tonnage: +2400lbs

Total time under tension: equal

Density: equal


I am very curious to know, if I do this with my 4 day a week split, do I do all the different exercises per muscle group that I do or is he talking one exercise per body part a week? and I didn't catch the resting time between sets?

He's talking about his 4 days a week workout down the page... you could apply it to anything actually.

To make gains you NEED to vary the weight. As long as you keep a similar volume(total number of sets). I actually have a 4 days a week split and it works fine.

[BigBryan1]

Is what hes talking about just for mass building or for speed/strength?

[vuduchyld]

Bryan, that's a good question. I believe Chris Thibaudeau comes from a background of athletic training. I could be TOTALLY wrong about this, but I've read some posts he has made in the Dr. Sqauat message board and I've also read a lot of his articles. Lately, I believe Thibaudeau has shown some interest in bodybuilding....specifically trying to adapt the true strength training ideas of athletes in a way that stimulates hypertrophy--adding size to a bodybuilder.

Here is a little quote from the article:
"The olympic lifts are also high tension exercises. However these lifts cannot be performed at a high time under tension because they are explosive movements. So for hypertrophy purposes it's best to keep the reps moderately high (4-6 reps) and the sets high (5-8) to ensure proper stimulation."

So it looks to me like is IS trying to develop a workout that would give you some mass.

[DoctorX2k2]

Mass is mostly about nutrition bro. As long as you stimulate growth with weight training, 75% of the gains will come as you eat well. But this is a powerlifting article and will work Athletic power.

[BigBryan1]

Is there a way to detemine how much weight I should do for the 3x10 rep week and the 10x3 rep week?