Help with exercise definitions

**A.FreeRadical** · 03-26-2007, 07:08 PM

Hey guys, I am reading an article on T-Nation Destroying Fat, War Room Strategies to Maximize Fat Loss by Christian Thibaudeau and I am not sure about terminology. I understand the horizontal/vertical and the push/pull terminology, but I don't get which exercises would be good for quad/ham domninant sets. I think primary means compound exercises and secondary means isolation exercises, but I am not sure. Maybe someone can set me straight.

What exercises would I do for the following:

Primary Hams dominant
Secondary Hams dominant
Primary Quads dominant exercise
Secondary Quads dominant exercise

Any help would be appreciated. This looks like a killer routine for general conditioning, sparing muscle and reducing fat.

*

**DarkFalcon** · 03-26-2007, 07:13 PM

Quote:

Originally Posted by A.FreeRadical

Hey guys, I am reading an article on T-Nation War Room Strategies to Maximize Fat Loss by Christian Thibaudeau and I am not sure about terminology. I understand the horizontal/vertical and the push/pull terminology, but I don't get which exercises would be good for quad/ham domninant sets. I think primary means compound exercises and secondary means isolation exercises, but I am not sure. Maybe someone can set me straight.

What exercises would I do for the following:

Primary Hams dominant
Secondary Hams dominant
Primary Quads dominant exercise
Secondary Quads dominant exercise

Any help would be appreciated. This looks like a killer routine for general conditioning, sparing muscle and reducing fat.

*

Unless I'm wrong I'd say something like this..
Primary Hams dominant- SLDL
Secondary Hams dominant- Leg Curls
Primary Quads dominant exercise- Front Squat's
Secondary Quads dominant exercise- Lunges

**A.FreeRadical** · 03-26-2007, 08:10 PM

Quote:

Originally Posted by DarkFalcon

Unless I'm wrong I'd say something like this..
Primary Hams dominant- SLDL
Secondary Hams dominant- Leg Curls
Primary Quads dominant exercise- Front Squat's
Secondary Quads dominant exercise- Lunges

Ok, that seems to be correct.

How about some alternatives to these. I'll need to periodize my routine every couple of weeks.

Leg extentions for secondary quad. Alternatives for Front Squat?
Any alternatives for Front Squat and Lunges?

Oh yeah, any ideas for "Vertical Pull" and "Horizontal Pull"?

Thanks for your help, DF.

*

**A.FreeRadical** · 03-26-2007, 08:38 PM

I found this on the internet:

EXERCISE GROUPINGS
1. Horizontal Pushes: Upper-body exercises in which you move the weight away from your torso horizontally. (Imagine your torso is upright.) Exercises: Any bench press or chest fly; dips

2. Horizontal Pulls: Upper-body exercises that require you to move the weight toward your torso horizontally
Exercises: Any bent-over or seated row; dumbbell or machine reverse flys

3. Vertical Pushes: Upper-body exercises in which you move the weight vertically in relation to your torso
Exercises: Any type of shoulder press; lateral or front raise; upright row

4. Vertical Pulls: Upper-body exercises that require you to move the weight in a downward direction in relation to your upright torso
Exercises: Any pullup, pulldown, or pullover

5. Quad-dominants: Exercises in which your quadriceps are the primary mover
Exercises: Any squat, lunge, or leg extension

6. Hip-dominants: Exercises in which your hamstrings and glutes are the primary movers
Exercises: Any type of deadlift or leg curl
__________________

This helps somewhat.

*

**davtown** · 03-26-2007, 09:09 PM

Vertical Pull options:
Pullups (palms out, palms in, hands neutral aka hammer grip)
Seated Cable Pulldowns (wide grip, medium grip, close grip w/ hands neutral)

Switch grips, handles, tempos... just make sure you're getting a good stretch in the lats in the bottom position (or top position for the cable pulldowns) and a nice contraction at the end point of the movement.

Horizontal Pull:
Bent over BB Row, Pendlay row, DB Rows, seated cable rows, yates row, bb in corner row, chest supported row....

**DarkFalcon** · 03-26-2007, 09:19 PM

Quote:

Originally Posted by davtown

Vertical Pull options:
Pullups (palms out, palms in, hands neutral aka hammer grip)
Seated Cable Pulldowns (wide grip, medium grip, close grip w/ hands neutral)

Switch grips, handles, tempos... just make sure you're getting a good stretch in the lats in the bottom position (or top position for the cable pulldowns) and a nice contraction at the end point of the movement.

Horizontal Pull:
Bent over BB Row, Pendlay row, DB Rows, seated cable rows, yates row, bb in corner row, chest supported row....

Good list young Skywalker.

**davtown** · 03-27-2007, 04:56 AM

Thanks

About the SLDL - yes they will hit the hams hard, but they hit the lower back just as hard as well, so make sure you take that into account in terms of recovery. As far as I know, the lower back is the slowest muscle group in terms of recovery, so if you do SLDLs, make sure you place it wisely into your overall training scheme.

For hams, I tried out glute ham raises on Thursday and I loved them. GHRs will be a regular part of my training now.

**A.FreeRadical** · 03-27-2007, 10:23 AM

Thanks Davtown and DF. I have it figured out now.

*

**A.FreeRadical** · 03-27-2007, 11:12 AM

Here is the workout routine that I developed using Christian Thibaudeau's article, Destroying Fat: War Room Strategies to Maximize Fat Loss.

If anyone sees that I mis-understoon any of these terms please let me know.

Again, thanks for the help.

*

03-26-2007, 07:08 PM	#1
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 57	Help with exercise definitions Hey guys, I am reading an article on T-Nation Destroying Fat, War Room Strategies to Maximize Fat Loss by Christian Thibaudeau and I am not sure about terminology. I understand the horizontal/vertical and the push/pull terminology, but I don't get which exercises would be good for quad/ham domninant sets. I think primary means compound exercises and secondary means isolation exercises, but I am not sure. Maybe someone can set me straight. What exercises would I do for the following: Primary Hams dominant Secondary Hams dominant Primary Quads dominant exercise Secondary Quads dominant exercise Any help would be appreciated. This looks like a killer routine for general conditioning, sparing muscle and reducing fat. * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

03-26-2007, 08:38 PM	#4
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 57	I found this on the internet: EXERCISE GROUPINGS 1. Horizontal Pushes: Upper-body exercises in which you move the weight away from your torso horizontally. (Imagine your torso is upright.) Exercises: Any bench press or chest fly; dips 2. Horizontal Pulls: Upper-body exercises that require you to move the weight toward your torso horizontally Exercises: Any bent-over or seated row; dumbbell or machine reverse flys 3. Vertical Pushes: Upper-body exercises in which you move the weight vertically in relation to your torso Exercises: Any type of shoulder press; lateral or front raise; upright row 4. Vertical Pulls: Upper-body exercises that require you to move the weight in a downward direction in relation to your upright torso Exercises: Any pullup, pulldown, or pullover 5. Quad-dominants: Exercises in which your quadriceps are the primary mover Exercises: Any squat, lunge, or leg extension 6. Hip-dominants: Exercises in which your hamstrings and glutes are the primary movers Exercises: Any type of deadlift or leg curl __________________ This helps somewhat. * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

03-26-2007, 09:09 PM	#5
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Vertical Pull options: Pullups (palms out, palms in, hands neutral aka hammer grip) Seated Cable Pulldowns (wide grip, medium grip, close grip w/ hands neutral) Switch grips, handles, tempos... just make sure you're getting a good stretch in the lats in the bottom position (or top position for the cable pulldowns) and a nice contraction at the end point of the movement. Horizontal Pull: Bent over BB Row, Pendlay row, DB Rows, seated cable rows, yates row, bb in corner row, chest supported row.... __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

03-27-2007, 04:56 AM	#7
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Thanks About the SLDL - yes they will hit the hams hard, but they hit the lower back just as hard as well, so make sure you take that into account in terms of recovery. As far as I know, the lower back is the slowest muscle group in terms of recovery, so if you do SLDLs, make sure you place it wisely into your overall training scheme. For hams, I tried out glute ham raises on Thursday and I loved them. GHRs will be a regular part of my training now. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

03-27-2007, 10:23 AM	#8
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 57	Thanks Davtown and DF. I have it figured out now. * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

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