Fire Away, Soldiers!

Training Bodybuilding
21

[quote]carter12 wrote:
Chad,

First I wanna say thanks for all the great contributions. I’ve done well on your programs and have recommended them to my friends, who’ve also had great success.

My father is in the military and has asked me to devise a program using weight training that will improve his PFT scores. He is basically looking for endurance gains and any strength gains and hypertrophy will be icing on the cake. I also have a friend who will be leaving for boot camp soon, and I’d like to take this opportunity to help him get ready.

Obviously, endurance will be key to doing well on the PFT. I think a good approach would be to weight train 3 times per week, full body workouts. Which should allow for alot of distance running on off days. Also, taking one full day off per week.

As for the weight training part, I’m thinking 2 endurance training days and 1 max. strength day per week. All of these being full body workouts.

Do you have any recommendations for a layout like this? Or, is this just stupid and I need to re think it altogether?

Sorry this question isn’t specific but I’m trying to incorporate your ideas (which might save you some work) and use this opportunity for recommendations.

Thanks![/quote]

My SOB Program would work perfectly.

22

[quote]nopal_juventus wrote:
I’ve always wondered if I could substitute flat bench for slide pushups in the ABBH workout. My only concern is if would be enough overload for the triceps.[/quote]

That would be a fine substitution.

23

[quote]Chad Waterbury wrote:
Based upon the interactions I’ve had with you, it appears that you respond especially well to low-rep, high-load parameters. Therefore, your efforts should be geared toward such parameters. For 2x/day training, here’s what I would recommend for you:

AM Workout: 6x3 with a 5-6RM
Wait 6-8 hours
PM Workout: 3x12 with a 14-15RM

The above parameters will work well for you since you’re returning to training after a lay-off. 10x3 with RT would be excessive at this point. Follow the above for 2 weeks, then add one set to each method (7x3, 4x12). Wait another 2 weeks and add another set to each method. From that point, you can start adding in more high intensity variations for the PM workout e.g., rest/pause, drop sets, etc. But, you must first build up your work capacity. In any case, keep intensity in check during the AM workout.
[/quote]

Any recommended training plans/programs? Should I stick to full-body workouts for both? Hit the same muscles each workout? Use the same or different exercises?

The only thing I’ve had to make sure is that the workouts are 45 minutes or less. If I do both workouts and take more than 45 minutes, I’ve been beat down beyond belief…thus the reason I think I made my best gains with ABBH (short workouts, but intense).

Thanks again. BTW, I’m currently 5’4" and 158lbs at about 15-18% bodyfat (based on my thoughts/mirror). I was stronger in January, and was also at 163lbs (my biggest to date).

24

CW, which of your programs would be more beneficial for lean dropping some fat, but retaining muscle, im sure most all of them accomadate this, but I seem to respond better to higher rep parameters, I know most of routines combine both which i really love.

I just started your hybrid hypotrophy program, a lot of your programs like this one is pretty taxing on me so I have a hard time with doing much cardio, maybe thats more mental for me, but I love the powerlifting the current program im in but they way im built i keep hearing i need to do higher reps but you do that in this program as well just not as much as the low rep sets.

I follow your rests periods to a tee even do shorter ones on a lot of the sets, to accommadate cardiovascular endurance, im about 6" 215, 14% percent bodyfat last time I checked, I do seem to put on some muscle from some of your other programs, thnx for any input

25

Chad,

Thanks for being here tonight. What do you think of this split? I am starting with Heavy cleans, possibly light snatch or form assistance work, and Bench and assistance exercises on Mondays

Heavy squats and assistance leg exercises with horizontal back work on Tuesday

Wed OFF

Thurs heavy snatch work with light clean work and assistance work and speed bench

Friday unilateral or speed leg work, with single leg squats or speed squats, assistance exercises and vertical back work…

When I say heavy, I don’t mean always working in 85%+ range, just challenging workouts,
for example: my Tuesday workout yesterday was
-6x60%,6x70%,4x75%,4x80% 375lbs last set. I supersetted that with Box Jumps 4x5.

-Front Squats 4x5 50 55 60 65%, supersetted with knee tuck jumps 4x5

-Glute ham raises 4x8

-Towel Leg curls 4x6

-Bent over reverse grip rows 4x8

-DB curls 4x8

I am training for athleticism and the workouts last around 1.5-1.75hrs. Also, do you think I would be overtraining to incorporate some jump rope work or car pushing into the week somewhere? If not, where could I put it to be most beneficial and do you have any suggestions on how to go about it or other GPP work?

Another question, with doing snatches and cleans all the time, is it necessary to do grip work? I don’t use wrist wraps, just chalk. Thanks, BKERNE

26

[quote]Chad Waterbury wrote:
andrewjones wrote:
You used to play basketball i heard. What exercises do you think are most often neglected in basketball players? What kind set/rep schemes would you use most often, 10x3 or something else? What kind of energy work do you recommend?
Thanx for your time
andrewjones

Basketball players possess grossly insufficient levels of maximal strength. When I train BB players, I spend ~80% of the time with <5 reps and >85% of 1RM. There’s absolutely no need for higher rep protocols since their endurance training is more than sufficient. Exercises such as: Cleans, Snatches, Squats, Deadlifts, Glute-Ham Raises, Reverse Hypers and Back Extensions are ideal. In other words, BB players with strong posterior chains dominate. [/quote]

Hmm this kinda is relelvant to me. I didn’t include that the sport I play would have similar requirements as Basketball, good anaerobic base, quickness, agility, speed, vert, ball handling etc.

What programmes on T-Nation would be most similar to the sort of workouts you would prescribe to the B’ball athletes you train? What sort of rough templates do you use?

27

[quote]bigpump23 wrote:
CW, you say your always look at new studies and new material so what do you use for reference? Any books your particularly fond of?[/quote]

I spend very little time reading books, these days. Instead, I focus on the research literature. But, if you’re looking for good books, search out the following authors:

Vladimir Zatsiorsky, Yuri Verkhoshansky, Mel Siff, Thomas Kurz, Arthur Drechsler.

These authors all have good info.

28

Chad,

What are your general thoughts/experiences with Ellington Darden’s High Intensity Training (full body workouts, one set per exercise, 2x weekly)?

Thanks!

29

[quote]Built Big wrote:
CW

In your opinion, what is the best way to train to compete in Strongman Competitions? I asked this question before to Mike Robertson and he gave me some ideas and recommendations that I used with great results.

I’m currently following a modified Westside template utilizing an upper body / lower body split. I typically train upper body on Monday, Lower body on Thursday, and then do some events or olympic lifting (or both) on Saturday. On Week 1 I train max effort, Week 2 dynamic effort, and on Week 3 I do endurance. I may toss in some sled dragging during the week if I feel like it.

I tend to respond really well to your routines and just wanted your input as well.

Thanks to all of the T-Nation contributors for taking the time to answer everyone’s questions. If anybody else has anything they would like to add, please do. [/quote]

Since Mike’s recommendations have worked, stick to them. Furthermore, successful strongmen competitors do their homework. Not all competitions consist of the same exercise challenges, therefore, you must find out which events are specific to your competition. Once that’s been established, determine whether each event is geared toward maximal strength or endurance. From that point, test your ability to perform these events and compare your results (load, duration, etc) with previous competitions. Therefore, you can accurately assess where your strengths/weaknesses lie. Obviously, you should devote a large percentage of your training cycle to the events that you’re least adapt to excel in.

Lastly, SM trainees often lose vision of the “forest”, thus getting “lost in the trees.” What the hell does that mean? SM trainees often neglect sport-specific training! If you’re competing in a keg toss, you best start throwing more kegs instead of constantly performing power cleans. Follow my drift?

30

[quote]Proteinpowda wrote:
I originally posted this in the Waterbury Method so I’ll just repost it here since you’re fielding questions.

Chad; I’ve been sticking with the Waterbury program with a few slight variations (eg due to the wrist injury pull ups instead of chin ups; reverse curls instead of regular curls; barbell bench for 4x6 and decline bench for 10x3, plus using a dip belt instead of weights in between my legs and being in a new gym so diff. equip) and the results are fantastic.

I’ll post the actual #s later when I have my workout log in front of me. (But for example; Squats from 225 to 270; dips from 25#s to a very easy 60#s)

I happen to have a question though. In about 4 weeks I live for NY. While there I’ll be a golf caddy and essentially walking anywhere from 5-20 miles a day. Neglecting nutritional factors (which are a huge mess b/c my metabolic rate can fluctuate between 4 and 6k a day with the additional walking); which of your workouts would you reccomend?

Also factor in I’m working 7 days a week and leaving the house between 5:30 and 7 in the morning and am not done until 3-8 pm depending on the day. Thus generally after I while give up on working out.

What would you suggest?
The Big Three maybe?
Or more traditional powerlifting?
Thanks,
Jason[/quote]

Since you’ll be walking so much, you should focus your efforts on low-rep, high-load training. A good choice would be my Single’s Club program with one variation. Switch the 3x18 parameters to 4x6 with an 8RM, utilizing the same exercises.

31

Another question that’s been nagging. Do you have any reccomendations as to learn the power clean? I remember seeing a Coach Davis article when I did a search that had some exercises for teaching the power clean, but I’ve always been wary, since I don’t want to learn it with bad form and injure myself. I don’t have anyone here that can teach me really, so should I just wait until I meet someone that can?

32

Chad,

Your programs are phenomenal, and I have had great success with them, thanks for making them accessible…my question pertains to post-workout nutrition: you have advised the “two hour window” of eating after a strenuous workout, does this window extend beyond two hours?? Are EFA’s a good idea during the “two hour window”?

Thanks

33

[quote]chunkylover56 wrote:
chad,

my question is: am i doing too much volume for the upper back?

i’m currently on a 2-day split routine of upper body/lower body as follows:

mon - upper body (8 x 3 reps)
wed - lower body (6-8 reps)
fri - upper body (6-8 reps)
sat - lower body (8x3 reps)

i like doing deadlifts to work my hamstrings, and develop my back as well- basically, i’m working the upper back every workout.

(all workouts are 45 mins long, with 5 sets for each major body part, never training to failure)

so, is it too much? my goals are to gain size, and strength, in that order.[/quote]

If I assume your “6-8” description actually means “6x8”, then yes, I’d cut the volume a little. Stick with 8x3 and 3x12, initially.

34

[quote]Ejonesunt wrote:
CW, which of your programs would be more beneficial for lean dropping some fat, but retaining muscle, im sure most all of them accomadate this, but I seem to respond better to higher rep parameters, I know most of routines combine both which i really love.

I just started your hybrid hypotrophy program, a lot of your programs like this one is pretty taxing on me so I have a hard time with doing much cardio, maybe thats more mental for me, but I love the powerlifting the current program im in but they way im built i keep hearing i need to do higher reps but you do that in this program as well just not as much as the low rep sets.

I follow your rests periods to a tee even do shorter ones on a lot of the sets, to accommadate cardiovascular endurance, im about 6" 215, 14% percent bodyfat last time I checked, I do seem to put on some muscle from some of your other programs, thnx for any input[/quote]

My Outlaw Strength and Conditioning program would be ideal for you.

35

Hey Chad,

I’m going for an olympic lifting program 3x per week in my offseason (I’m a track and Field Polevaulter). On these days Ill have 1 olympic lift variation. I was wondering about how to work squats in. Squats are a weak point, and I can almost clean as much as squat. I was wondering how many days per week I should squat and which variations I should use (Front, Back, Overhead) Also, what set/rep combo should I be using on the days I squat?

Thanks.
-poper

36

Chad, been doing BBB w/ V-Diet for the las t four weeks, don’t know if it was designed for this but had good results (no strength loss). Which one of your programs could I progress to while still keeping cals pretty low?

Thanks

37

Chad,

Yesterday you responded to my workout partner’s post about a possible OSCII program. Seeing as how that is not in the works what would your next suggestion be. We have currently switched into Thibs Mutation series but after finishing OSC this plan feels like we aren’t doing nearly as much and to be honest I miss the pain, exhaustion, and sheer rush that came with OSC. It was an incredible program and want to keep it going.

PS-Thanks to OSC and a strict diet I have been able to lose 30 lbs (217-187) in the past 12 weeks. (the first 5 weeks were a basic core lifting program)

38

[quote]Nate Dogg wrote:
Chad Waterbury wrote:
Based upon the interactions I’ve had with you, it appears that you respond especially well to low-rep, high-load parameters. Therefore, your efforts should be geared toward such parameters. For 2x/day training, here’s what I would recommend for you:

AM Workout: 6x3 with a 5-6RM
Wait 6-8 hours
PM Workout: 3x12 with a 14-15RM

The above parameters will work well for you since you’re returning to training after a lay-off. 10x3 with RT would be excessive at this point. Follow the above for 2 weeks, then add one set to each method (7x3, 4x12). Wait another 2 weeks and add another set to each method. From that point, you can start adding in more high intensity variations for the PM workout e.g., rest/pause, drop sets, etc. But, you must first build up your work capacity. In any case, keep intensity in check during the AM workout.

Any recommended training plans/programs? Should I stick to full-body workouts for both? Hit the same muscles each workout? Use the same or different exercises?

The only thing I’ve had to make sure is that the workouts are 45 minutes or less. If I do both workouts and take more than 45 minutes, I’ve been beat down beyond belief…thus the reason I think I made my best gains with ABBH (short workouts, but intense).

Thanks again. BTW, I’m currently 5’4" and 158lbs at about 15-18% bodyfat (based on my thoughts/mirror). I was stronger in January, and was also at 163lbs (my biggest to date).

[/quote]

An effective breakdown would be:

DAY 1: Upper
DAY 2: Lower
DAY 3: Off
DAY 4: Upper
DAY 5: Lower
DAYS 6&7: Off

Since you tend to get burnt on total-body programs, you should definitely avoid 2x/day total-body training. Focus your efforts on compound movements, and you must utilize different exercises for each workout within the same day. Here’s a sample for DAY 1:

AM Workout:
Sets: 6
Reps: 3
Load: 5-6RM
Rest: 75s between each pairing

A1 BB Bench Press
A2 Chin-ups

B1 BB Military Press
B2 DB Hammer Curls

C1 BB Skull Crushers
C2 Seated Rows

Wait 6-8 hours

PM Workout
Sets: 3
Reps: 12
Load: 14-15RM
Rest: 90s between each pairing

A1 DB Decline Bench Press
A2 Wide-grip Pull-ups (or Pulldowns)

B1 DB Incline Bench Press
B2 BB Bicep Curls

C1 Dips
C2 Upright Rows

That should give you the idea.

39

Chad I just took a quick look at the singles club; it looks pretty good so thanks for the advice. But my problem is that I’m not quite sure I’ll be able to make it to the gym more than 2 or 3x per week and that program requires 4…is there anything better for maybe 2 workouts/week?

40

Hi Chad. As always, love all the info you dish out.

I’m currently about half way through QD. I’m loving it and hating it at the same time. You’re a mean MF sometimes. Of course, that’s why I chose it!

After I’m done with the QD back-off week, I’m not sure where to go. It will be just about summer time and I’ll be wanting to be done with bulking, and instead, working on looking good almost nekkid, outside, all summer long.

So I guess my goals will be to keep muscle mass, drop some fat, and after those parameters are met, continue to add muscle when and where possible. I’m not going to go on a big diet, I’m just going to stop eating massively and move to a more “maintenance” diet. I’ll be throwing Carbolin 19 in there as well.

What program(s) would you recommend I consider after QD?

I’m still smaller than I want to be, so I will be wanting to add a lot of mass once fall and winter kick back into gear, and wouldn’t mind adding a little mass slowly during the summer while dropping the body fat. So many goals…