High-Threshold Muscle Building By Christian Thibaudeau.pdf

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High Threshold
Muscle Building
By Christian Thibaudeau
Editor: Tony Schwartz
F.Lepine Publishing
ISBN 978-0-9783194-0-3
2007 Publication
www.MuscleDriveThru.com
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Table of Contents
INTRODUCTION
The High-Threshold training methodology
................................................................... 7
PRINCIPLE 1
Always try to generate as much force as possible..........................................................
13
PRINCIPLE 2
Take advantage of the eccentric portion of a movement..............................................
19
PRINCIPLE 3
Precede the maximum concentric action by a prestretch of the muscle
.................... 27
PRINCIPLE 4
Training to the positive muscle failure point.................................................................
35
PRINCIPLE 5
Including some plyometric work to train the nervous system....................................
41
PRINCIPLE 6
Including a significant amount of unilateral work
....................................................... 47
PRINCIPLE 7
Including some unstable training to activate the nervous system
............................. 51
PRINCIPLE 8
Optimize the work-to-rest ratio.........................................................................................
55
PRINCIPLE 9
Select the most effective exercises for each muscle group...........................................
63
PRINCIPLE 10
When trying to lose fat, add high-speed metabolic work
............................................ 145
PRINCIPLE 11
Eccentric loading and deceleration training for strength, power and size ............... 155
Exercises organisation
......................................................................................................... 171
Bonus section: Isometric training
..................................................................................... 185
Parting words........................................................................................................................
199
Cool Tools, Equipment, Performance Store and Products that Coach Thib likes...
201
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