nate, i cant tell you what his warm up recommendations are exactly, but i would think its inline with most other coaches.
5-10 min general warm up
stretching optional
3-4 specific warm up sets
thats what i have always done.
Nate,
Introductions are in order, KFalls the name, babbling idiocies is my game. That said CW’s a fairly innovative outside the box thinker. For abs I don’t believe his emphasis are abs for the sake of abs exercises 75% of the time. I think he relies on heavy overhead presses, suitcase deads, etc. for ab conditioning. Also, I believe his warm-up criteria focus on 2 to 3 sets of 70 to 80 percent of the weight you’ll be using for your 8 x 3 protocal, something I believe he referred to as bullet-proofing his clients. I maybe wrong on this, though I really try not to talk out of my ass when I can help it. Anyway, if I’m wrong I hope CW jumps on here soon and says so.
Thank you,
Kyle
As far as warmups go, I think it was adressed in one of his branding iron columns pretty recently. I know he talked about stretching; he might have gone into warmups as well.
As for ab training, I think Shugs had an interview with him a while ago, and he talked it there. I remember reading something where he said something along the lines of: ‘I’m not saying direct ab work is useless, it’s just that overhead presses, serchers, etc., are much more effective in most cases…’
I’m totally paraphrasing that, but I think that’s his general philosophy. Anyway, good luck, and post some pictures. I remember seeing your progress as a renegade, it’d be cool to see how you do with this.
Cw wrote an interesting warm-up article. I think it’s on his site. It was called “overshooting the training load” or something very similar to that. I have used it with great success making my work sets feel lighter than they are.
Thanks for the info everyone!
I figured that CW’s warm-up recommendations would be something along the lines of what I’m doing now (rope work and then a couple warm-up sets on the exercises to be completed).
As for ab work, I know that CW and CT both feel that direct ab work should not be needed if using all the basic lifts and lifting heavy, but I plan on adding some direct ab work.
During my Renegade Powerlifting program, there was no ab work due to heavy work on the core through deadlifts, benches, squats, good mornings, zercher squats and good mornings, etc.
But since I recently added ab work to my workouts, I can tell the difference, and I plan on keeping some in my workout. I usually use the best of the best when it comes to ab exercises (leg raises, side bends/raises, dragonflys, saxon side bends, side raises, turkish get-ups, and other Renegade core conditioning), so I just wanted to see if there were any “guidelines” to follow.
Mike Mann, I’m probably going to try out the program for a four-week block just to maximize size and strength once I finish up my current Renegade Conditioning plan. So yes, I will actually be doing something other than Renegade for a short period of time. But you know me, I don’t stray for long!
Thanks again! I hope everyone has a very Merry Christmas!
Nate Dogg
Hey N-Dogg, you going with the BBB or the ABBHP?
For your first foray into CeeDub world, I’d personally recommend ABBHP, because of the simplicity and short workouts combined with great results.
Obviously, either one should work great for you, but I’m a firm ABBHP believer for a first real taste…
Hey Guys,
I’ve been MIA due to recent finals, and Christmas. But it looks like everyone found the answers they were seeking.
As for the supersets issue, yes the workout can be performed with straight sets for a given exercise; or with antagonist “supersets” utilizing the 60s rest period. The antagonist option would allow for a greater load to be used since the antagonist exercise is stimulated during the longer recovery period. Both options work well. I recommend a trainee to perform the program both ways and see which way works best for the given individual.
Happy Holidays.