[quote]Tiribulus wrote:
I couldn’t help plugging my own thread:
http://www.T-Nation.com/readTopic.do?id=1342903 [/quote]
You’re shameless Tiribulus 
Seriously that thread does contain a lot of very good, common sense points.
[quote]Tiribulus wrote:
I couldn’t help plugging my own thread:
http://www.T-Nation.com/readTopic.do?id=1342903 [/quote]
Nice link 
Ok so im going to stick with my current program (linked in my first post) until i can get my head around Waterbury’s TBT and then ill start that… I’m really keen to start focusing on dealifts and squats but my knee worries me… Im seeing a specialist today.
As for eating before a workout in the morning i’ll take a protein shake with me to my morning sessions, have half before and drink the rest throughout…
In the long run i guess if im doing cardio i should lost fat… If i eat well and train hard until i have lost the fat i would like then maintain my bf% while i bulk then i’ll be well on my way…
The way i look at it is that there are many people out there with strong lean bodies who dont micro manage and overobsess… as long as im improving, challenging and looking after my body ill be happy
This is what ill look like in no time 
[quote]Gambit_Lost wrote:
I’m a noobie too mate, but it sounds like if you’re not seeing results when you’re working that hard it might be your diet that’s holding you back?
I used TBT with the Tdawg2.0, but it was hell a lot of the time, you’ll definately need motivation and it’s maybe not the smart way to go.
Here are some templates from CW that sterno put up for us
http://216.17.22.84/uploads/CW_Programs.zip
You sound like you want to cut pretty badly my friend. If that’s right the Tdawg2.0 is probably the way to go, If you’re at 22% you’ll lose fast on the Tdawg. Maybe throw out the long cardio and throw in some pre-breakfast cardio like walks or even HIIT? just a thought. try and lose around 1lb (.5kg) a week for a month or two.
Good luck[/quote]
Hey, this might sound stupid but i only just followed your link to the written up programs… they are awesome!
I mean half my problem with getting my head around the programs was trying to identify what exercises to do when and that just cut out 90% of the work :S
Out of all the Waterbury programs included where would you suggest starting?
Also i notice alot of his programs focus on the 1RM… can i use fatigue as my indicator? I would have to put aside a day a week to re analyse my 1RM for all 500 variations of exercises :S
[quote]Sidewinder wrote:
Out of all the Waterbury programs included where would you suggest starting?
[/quote]
Personally I would start with ABBH. I had a lot of success with this and from what others have written here I am not alone.
[quote]superdad4 wrote:
Sidewinder wrote:
Out of all the Waterbury programs included where would you suggest starting?
Personally I would start with ABBH. I had a lot of success with this and from what others have written here I am not alone.
[/quote]
Done! I will begin this ASAP… will my training with a partner affect rest times? As we will probably be going set for set…
Other question is… will i need to determine my 1RM or can i use fatigue as a monitor?
EDIT: More questions are popping up…
I train tues, wed, fri and sat mornings. Can i still perform ABBH even though it requires a day between sessions?
ABBH is a great choice
[quote]Sidewinder wrote:
Done! I will begin this ASAP… will my training with a partner affect rest times? As we will probably be going set for set…[/quote]
while your doing the A of the super set partner can be doing B then you swap.
You do have rest you’ll do upper lower off thurs, upper lower off sunday perfect.
Go Do the damn thing
Phill
Last questions…
Whats the best way to determine my 1RM or 5RM…
And what kinda of cardio program would best match with ABBH
Im trying to drop fat %, so currently I consistantly hit the weights and do at least 3 sessions of 30-45 min interval training that doesnt include flat out sprints but makes me puff hard and recover during rest phases.
These are the times i have free… so if you tell me to do 2 x 30 mins per week AM low intensity and that will be the most efficient way to lose BF% i will listen to your advice!
Monday: Free/Cardio AM
Tues: Weights AM 1 Hr Max
Wed: Weights AM 1 Hr Max
Thurs: Free/ Cardio AM (Short period)
Fri: Weights AM 1 Hr max
Sat: Weights AM ( Cardio after)
Sun: Yoga/Soccer
[quote]Sidewinder wrote:
Last questions…
Whats the best way to determine my 1RM or 5RM…
And what kinda of cardio program would best match with ABBH
Im trying to drop fat %, so currently I consistantly hit the weights and do at least 3 sessions of 30-45 min interval training that doesnt include flat out sprints but makes me puff hard and recover during rest phases.
These are the times i have free… so if you tell me to do 2 x 30 mins per week AM low intensity and that will be the most efficient way to lose BF% i will listen to your advice!
Monday: Free/Cardio AM
Tues: Weights AM 1 Hr Max
Wed: Weights AM 1 Hr Max
Thurs: Free/ Cardio AM (Short period)
Fri: Weights AM 1 Hr max
Sat: Weights AM ( Cardio after)
Sun: Yoga/Soccer[/quote]
As far as 1RM and 5 RM. Don’t overthink it! Phill gave you an answer to that without you realizing it. For example on day 1 of ABBH CW says do 10 X 3 at 80% of 1 RM. Just use a weight you can do 5 or 6 repetitions of. I don’t think Chad is a big fan of going to failure. If you are not use to doing so many sets you will feel it by the end believe me.
If you really are intent on finding your 1RM just google it and you will find many on the net.
Now, as far as the cardio goes…well that has been a hot topic here lately. With ABBH, or any hypertrophy program for that matter, you don’t want to do too much cardio. You are working hard for that muscle you don’t want to leave it on the treadmill!
I think that too little would be better than too much. I would recommend no more than 30 minutes on your non lifting days. The main thing is just get in the gym and do it!
[quote]superdad4 wrote:
As far as 1RM and 5 RM. Don’t overthink it! Phill gave you an answer to that without you realizing it. For example on day 1 of ABBH CW says do 10 X 3 at 80% of 1 RM. Just use a weight you can do 5 or 6 repetitions of. I don’t think Chad is a big fan of going to failure. If you are not use to doing so many sets you will feel it by the end believe me.
If you really are intent on finding your 1RM just google it and you will find many on the net.
Now, as far as the cardio goes…well that has been a hot topic here lately. With ABBH, or any hypertrophy program for that matter, you don’t want to do too much cardio. You are working hard for that muscle you don’t want to leave it on the treadmill!
I think that too little would be better than too much. I would recommend no more than 30 minutes on your non lifting days. The main thing is just get in the gym and do it!
[/quote]
EXACTLY get close on the RM dont fail but it will be HARD its about progression follow the progressions and it will slowly get harder.
cardio lots of walks are great, sure you can do a session or so of say HIIT but make sure you have a full day of rest between it and a leg day, moderate cardio can be done as well just dont go crazy. Hell go play some BBall or something.
Phill
Hell if you are saying that if i do this program… a 30 minute slow walk on my days off and perhaps 1 HIIT session a week and i will lose BF% then im a happy boy
I never liked cardio much to begin with!
Will this type of training have a negative impact on other sports such as soccer or martial arts? Will i lose speed/flexibility etc?
I plan on doing yoga at least once a week to maintain flexibility… and being full of girls im sure my testosterone will be boosted
I will begin ABBH on Tuesday next week with my partner, and will keep you updated in another thread on my BF% and progress… i figure reporting back to you will keep me honest and you’ll be able to stop any bad habits as the arise
As for cardio… i will do one HIIT session a week, and 2 moderate walks a week. when Soccer season starts in feb i will drop one moderate walk for training and play my game instead of yoga
[quote]Sidewinder wrote:
I never liked cardio much to begin with!
Will this type of training have a negative impact on other sports such as soccer or martial arts? Will i lose speed/flexibility etc?
[/quote]
This type of training will only be positive for sports. CW is a huge MMA guy.
Let us know how it goes!
wow… i almost have a man-crush on CW
So i have the weights concept down… I have my plan, my excercises, my days… have to determine my weight and put it into practice.
Last thing for me to be 100% is the cardio plan…
By the way, you guys have been a great help… Im so sick of trainers helping me and not teaching me… i guess they do it for self preservation…
So thank you
[quote]Sidewinder wrote:
So thank you :)[/quote]
You are very welcome. Just keep us up to date on your training.
Can i use assisted Chins/Dips machine? or should i substitute with closegrip pulldowns and decline dumbell press (palms facing)?
Edit: How does a giant set mix with having a partner? Also, the machines for the giant set are in diff locations in my gym and it would be too hard to “reserve” them 
Suggestions?
[quote]Sidewinder wrote:
Can i use assisted Chins/Dips machine? or should i substitute with closegrip pulldowns and decline dumbell press (palms facing)?[/quote]
Use the assisted machine as long as needed and drop it ASAP.
Phill
[quote]Sidewinder wrote:
Edit: How does a giant set mix with having a partner? Also, the machines for the giant set are in diff locations in my gym and it would be too hard to “reserve” them
Suggestions?[/quote]
Having a partner will only help you here. While you are doing a set your partner is resting. Your partner’s set should not take more than your 60 or 90 sec. rest period. You don’t need to “reserve” them. Just be near the 2nd machine while you are resting and your partner is doing the first machine. I think you are “overthinking” this again. I’ve done this with a partner many times. It will all work! Hey, if nothing else you’ll get a little cardio going from one side of the gym to the other!
[quote]Sidewinder wrote:
<<< I never liked cardio much to begin with! >>>[/quote]
Not me , I love cardio almost as much as getting poison ivy.
The best thing for a rookie (like me) I find is to eat a lot and stick to a good, basic program like WS4SB, Big Boy Basics, 5x5, 3x3 etc. I often felt like you do in the start, but I just decided to keep it simple and stick with a very good strength coach’s model (Rippetoe, Louis Simmons, DeFranco, Starr etc) for a newbie.
Hey guys,
I’ve started getting into it a little… I willstart properly next week.
For now im just teaching my partner who is fairly new to lifting good posture/technique etc and also trying to understand CW’s 1RM principle…
Can someone please help simplify the loading concept? It would be much easier to find my 14RM than to find my 1RM etc so how does it work with ABBH?
Info appreicated!
[quote]Sidewinder wrote:
Hey guys,
I’ve started getting into it a little… I willstart properly next week.
For now im just teaching my partner who is fairly new to lifting good posture/technique etc and also trying to understand CW’s 1RM principle…
Can someone please help simplify the loading concept? It would be much easier to find my 14RM than to find my 1RM etc so how does it work with ABBH?
Info appreicated![/quote]
Bro your iover thinking it.
’
for say the 10 x 3 you use approx your 5 rep max. then do 10 sets of three the last few will be tough but you should NOT fail its all about progress it will get harder as you go but you again should NOT fail better to start a bit light then to heavy
the what is the other day 5 x 10 I think use approx 15 rep max same principle not failing progressively do MORE
Again best to start to light then heavy you can repeat the program and wll have a better idea then.
re-read the article he outlines and explains loading progression etc pretty darn clear in it.
Phill