In the cool tips section you said that an heavy/low rep oblique specialization program would eventually increase your squat by 10%. What type of sets,reps, and exercises would you use and what type of frequency would be ideal?
Thanks
Hey Chad,
What modifications (if any) would you suggest one make if they wished to utilize your Total Body Training or Waterbury Method while on a reduced calorie/reduced carb nutrition plan like T-Dawg 2.0? Thanks Chad
-Greg
CW, I just wanted to let you know you’re the only reason I even pick up Men’s Fitness
[quote]novamcglone wrote:
Hey Chad,
What modifications (if any) would you suggest one make if they wished to utilize your Total Body Training or Waterbury Method while on a reduced calorie/reduced carb nutrition plan like T-Dawg 2.0? Thanks Chad
-Greg[/quote]
Stay far away from failure. Intensities that reach high levels usually lead to overtraining when dieting.
[quote]Helix wrote:
That was what I was thinking of too… my summer gym doesnt allow power cleans though(stupid PT syndrome) so what could I do in their place?[/quote]
Perform them with DBs. They’ll never know the difference.
[quote]SuperJRF wrote:
Chad,
I love to follow your programs and was wondering why I never see exercises like power cleans or snatches in most of your programs. Is there a place for these exercises. The old school stuff like cleans, snatches, windmill, bent press, iron cross, etc. I would like to see you implement these exercises into a program with your methods sometime in the future. But I’ll gladly take any advice you could give on the subject.
Thanks
Jeff [/quote]
Actually, quite a few of my programs incorporate the power clean. Snatches are outstanding, yet many trainees don’t know how to perform them. Therefore, in an effort to not get deluged with requests for a substitute exercise for Snatches, I often leave them out.
[quote]Sarge131 wrote:
Chad,
I’ve tried your TBT and I love it. Lifting 3X per week works out perfectly for me, because I also love to ride a road bike 3X per week. I generally keep my rides to about an hour (18 miles or so). Is this amount of cardio going to make me ripped or am I going to lose too much muscle? I’m 5’10" 185 lbs. I’m a police officer working a steady night shift. (5 days on/5 days off). I don’t want to give up cycling because I find it really helps with the stress of the job. Any advice? Thanks in advance.[/quote]
I almost always favor proper dieting over cardio, in order to get ripped. Your long-distance biking is definitely wreaking havoc on your hypertrophy efforts. Read my “Skinny Leg Syndrome” if you haven’t already.
[quote]sweetman wrote:
Over the last two years I have tried many of the programs that you folks and you personally have written. I have since become very fond of the power lifting type and Olympic lifts. I have also just finished your 10x3 program with some pretty good results.
Could you recommend a program that incorporates the Olympic lifts?
Thanks in advance coach![/quote]
Perform my Strength-Focused Mesocycle with one modification. Substitute Good Mornings with Snatches. That way, you’ll be performing both Snatches and Cleans in the program.
Hi Chad,
I’m on your QD program now…Just woke up too 
Will it affect my results if I lift Mon, Tues, Thurs, Fri on this program?
[quote]philtwine wrote:
In the cool tips section you said that an heavy/low rep oblique specialization program would eventually increase your squat by 10%. What type of sets,reps, and exercises would you use and what type of frequency would be ideal?[/quote]
Training them heavy with >85% of 1RM. Utilize many side-bend variations with dbs and overhead cables. In addition, I like windmill lifts performed with a kettlebell or db. Train these movements first in your workout 3x/week.
Workout 1:
4x5
Workout 2:
3x3
Workout 3:
6x2
Chad,
A few more questions:
-
What kind of results do your trainees usually get on your Outlaw Strength and Conditioning program?
-
When doing good mornings, do you like the knees locked or slightly bent?
Chad,
Probably I am too late, but I was just wondering which of your programs you recommend (generally ) for combat athletes. I am guessing SFM or OSC. Advantages of either? Thanks,