Barbell Impact of PTTP on physique

[marcelotine]

I understand that PTTP is not designed for size increase, but I am curious to learn how it impacts the physique? What kind of results have you seen after being on the program for say 3 months, 6 months, or a year? Does anyone have any before and after photos? I would be especially interested in hearing from someone who started PTTP with no or minimal prior training.

 

[apa]

Definitely more definition around arms, forearms, shoulders and upper back when I was doing deadlift and overhead press for 3 months.

I believe the program filled out my loose skin and made it harder.

I started with 60kg(135) for deadlifts, empty bar 20kg(45) for presses and ended up with 110kg and 60kg respectively before I tackled Faleevs 5x5 for a while before the gym closed.

 

[Philippe Geoffrion]

High tension lifting, as it should be done while using PTTP, tends to harden a muscle rather than increase its size. As a skinny fellow myself, I found it developed a ver wiry and cut look, like the muscles were active during the day with no pump, just in constant state of readiness if that makes sense. In effect, this style of lifting, where you contract all the muscles simultaneously responsible to complete the task, you develop a physique more along the lines of Bruce Lee then Arnold. As Pavel describes it, think of it as adding the muscle that should’ve been there as opposed to lumping more of it on your physique.

 

[Hung]

you develop a physique more along the lines of Bruce Lee then Arnold.

I have to disagree with this. Bruce Lee did many movements with the "bodybuilder" rep range (8-15).
And high load/ heavy resistance training, with reps around 5 build muscle. Many coaches on T-nation advocate low reps for bodybuilding purpose.
Personally i gain muscle when i did heavy sets of five while on Reload. High tension lifting can increase muscle in my opinion
The PTTP is not the best choice to build muscle because: (1) the volume is low, about 10 reps for one exercise and (2) the choice of exercise (deadlift, side press) is not suitable for that purpose.

 

[Chrisdavisjr]

I was doing PTTP for a short while (deadlifts and floor presses) and, while the differences in my appearance were minimal, I noticed it most in my back and my abs.

 

[Philippe Geoffrion]

I have to disagree with this. Bruce Lee did many movements with the "bodybuilder" rep range (8-15).
And high load/ heavy resistance training, with reps around 5 build muscle. Many coaches on T-nation advocate low reps for bodybuilding purpose.
Personally i gain muscle when i did heavy sets of five while on Reload. High tension lifting can increase muscle in my opinion
The PTTP is not the best choice to build muscle because: (1) the volume is low, about 10 reps for one exercise and (2) the choice of exercise (deadlift, side press) is not suitable for that purpose.

Yes this is true, but Bruce Lee didEVERYTHING as far as training goes. I doubt we can say one of his physique was a result of one of his training methods more so then his lifestyle in general. Remember, Bruce sparred and practiced martial arts all the time. He did use ‘bodybuilding’ rep ranges, but I doubt he was trying to win Me. Olympia. He not only did barbell exercises but was highly prolific with high tension bw exercises. Dragon flags, one finger pushups, single arm Chinups, extended V-Sits etc.
Power was also evident in his training as obviously seen with his speed. Isometrics, endurance, power, skill, strength, name it.
I never said PTTP will turn someone into Bruce Lee but as far as the muscular development of it goes, high tension low volume and frequent practice will harden the muscles SIMILAR to that of a Bruce like physique as opposed to a bodybuilder like pump set with higher reps, higher volume and less tension and frequency.
And as far as my own development with PTTP went, this is what I noticed. I did not gain weight at all, but my muscles developed a more active and ready to work at any moment look.

 

[Gravytrain]

I've gone through periods of alternating PTTP and S&S every two weeks. I've gained noticeable size and reduction of body fat due exclusively to PTTP weeks compared to doing S&S alone

 

[marcelotine]

High tension lifting, as it should be done while using PTTP, tends to harden a muscle rather than increase its size. As a skinny fellow myself, I found it developed a ver wiry and cut look, like the muscles were active during the day with no pump, just in constant state of readiness if that makes sense. In effect, this style of lifting, where you contract all the muscles simultaneously responsible to complete the task, you develop a physique more along the lines of Bruce Lee then Arnold. As Pavel describes it, think of it as adding the muscle that should’ve been there as opposed to lumping more of it on your physique.

Hi Phillipe: Thank you for the response. Had you done any strength training prior to PTTP? How long were you on PTTP?

 

[cwheeler33]

many years ago I did PttP doing Deadlift / Bench Press for close 9 months after coming off a serious injury. Before the injury my DL PR was 365 and had done other body building like work without knowing what I was doing reading the average rags. I had started this 9 month recovery with an empty bar (it was the max I could do) and worked up to a new PR of 405 for 1 rep. It did not change my body composition / look. The BP also went up to a PR...

My diet before and during PttP did not change. This is probably why I didn't see a change in body composition. Fine, I was more interested in strength at the time. Also of note, I never felt tired or burnt.

 

[Philippe Geoffrion]

Hi Phillipe: Thank you for the response. Had you done any strength training prior to PTTP? How long were you on PTTP?

I had done quite a bit before PTTP, about 10 years of weight training, however a started it after a six month layoff following a major injury and it brought my strength levels back quickly. I used the deadlift and the bench press and in a matter of weeks, I was near my old baseline strength in these lifts at a far lower bodyweight, being about 7 kgs difference. I also used it for the squat for a cycle and surpassed my previous strength levels though not having trained the squat as seriously before.

 

[marcelotine]

I had done quite a bit before PTTP, about 10 years of weight training, however a started it after a six month layoff following a major injury and it brought my strength levels back quickly. I used the deadlift and the bench press and in a matter of weeks, I was near my old baseline strength in these lifts at a far lower bodyweight, being about 7 kgs difference. I also used it for the squat for a cycle and surpassed my previous strength levels though not having trained the squat as seriously before.

Did you use a specific cycling method or have a preferred cycling method (linear, structured wave, step, etc)?

 

[Philippe Geoffrion]

Did you use a specific cycling method or have a preferred cycling method (linear, structured wave, step, etc)?

I used the basic cycle starting at 80% of 5rm and added 10 lbs a day for DL/SQ and 5 lbs. a du for bench. If I were to do it today, I’d use the Pavel’s 5x5x5 guidelines which is to auto-regulate the load. Beginners should start with basic linear progress and make it adjustments if necessary from that baseline.

 

[Kenny Croxdale]

And high load/ heavy resistance training, with reps around 5 build muscle. Many coaches on T-nation advocate low reps for bodybuilding purpose.

High Load/Heavy Resistance Training

It develops Maximum Strength to a greater degree that the Traditional Bodybuilding Protocol.

Athlete who only perform High Load/Heavy Resistance with Low Repetition are not going to increase muscle mass to the same degree as a Bodybuilder.

However, Maximum Strength Training is a component of optimizing and increase in muscle mass.

The Three Components of Hypertrophy

Research by Dr Brad Schoenfeld (a Hypertrophy Specialist) determined that maximizing muscle mass occur with...

1) Metabolic Stress: This is the primary factor that drive Hypertrophy. It involves...

a) Light to moderate load of around 60 - 80% of 1 Repetition Max.

b) Short Rest period between sets, around 60 seconds, a multiple sets.

It produces...

The Pump

Multiple Repetitions increase blood flow to the muscles.

The muscle contraction traps blood in the muscles. Blood flow from the muscles back to the heart is restricted; ballooning the muscle up.

Lactate (The Burn) is increased. Lactate triggers a downstream anabolic effect, increasing muscle mass.

2) Mechanical Tension: This means Maximum Strength Training. This a secondary component for increasing muscle mass.

Increasing Maximum Strength allows a lifer to push more weight in Traditional Bodybuilding Sets.

Instead of Benching 225 lb X 12 Reps, a lifter can move up to Benching 240 lbs X 12 reps.

Maximum Strength contributes to increasing the load in a Traditional Bodybuilding Exercise Set.

Maximum Strength provide Ancillary Hypertrophy Effect, rather than a Direct Effect.

3) Muscle Damage: This is produce by stressing the muscles.

a) Progressive overloading the muscles and then allowing the to recovery.

b) Loaded Stretching: Performing Full Range movements like a Full Squat, Dumbbell Bench Pressing, Full Range Pullups, etc.

Stretching in a full range movement stresses with a fairly load procuduces Muscle Damage that promotes an increase in muscle mass.

Maximizing Strength

The three components listed above also contribute to Maximum Strength Training.

1) The Westside Powerlifting Program

This program has been around for over 30 years.

It employs the same principles.

2) Dr Michael Zourdos (Powerliter)

Zourdos' research determined that Maximum Strength was optimally achieved when Hypertrophy, Power and Maximum Strength Training were combined into the same program.

Training Emphasis

The same protocol for Hypertrophy and Maximum Strength elicit a greater training effect.

They provide a synergistic effect. It is like adding 2 + 2 and getting 5.

What differentiates Hypertrophy from Maximum Strength Training is the component focus.

Maximum Strength's primary focus is on Mechanical Tension.

Hypertrophy/Bodybuilding primary focus is on Metabolic Stress.

 

[Steve Freides]

@marcelotine, sometimes a simple answer is best - here's mine:

PTTP is strength training.

Go to a powerlifting meet and looks at the physiques of the competitors. (You'll see some big people, but you'll also see some lean, mean physiques as well, and more well-proportioned people than huge people. Seriously, go to a PL meet.

-S-