hi, chad, i need your help with something on this program. when i get a squat rack and some Grow! i’m planning on starting this program (that way i have full exercise access and can maximize benefits). my problem is that i am an assistant instructor at a karate class one night a week and we do a high endurance bodyweight routine there. how can i work around this and still do your program?
I’m posting on behalf of a friend. I recommended TBT to him, and he loved it and has just recently completed it. He loved it so much, he wants to do it over again!
Is this wise, or should he be moving onto another program from here?
Great program!
I have really gotten out of shape during a three year lay off and have been back training for several months. I used TBT during the last four weeks of my last designer steroid cycle. However, I did not track my progress in terms of body composition (though my strength increased throughout).
This time I’m tracking my results:
- New TBT cycle
- MAG-10 legacy, 3caps x2/day
- Methyl-D, 2caps (2mg.) x2/day
4)last two weeks:
Started 11/29/04, weight: 268lbs.
Body fat%: 24.1; LBM: 203.56
12/13/04, weight: 270lbs.; body
fat%: 22.2; LBM: 210.06
In two weeks I lost 4.5lbs. fat and gained 6.5lbs. LBM! All I can say is WOW! Of course, not all of this LBM is actual muscle, but a lot IS and it looks great! I’ve added a lot of size to my upper body in general, and my chest in particular–all while cutting!
The TBT workouts leave me challenged yet recharged, refreshed, and motivated for my next session. I’ve never used a program that so effectively manages fatigue while working various strength and hypertrophy parameters.
The MAG-10 has allowed me to get pretty extreme with my diet, all while gaining muscle and strength. I’m very impressed with both the MAG-10 and the TBT program!
The results I’ve gotten so far are by all means on a par with past cycles of steroids–and this is with a 6cap serving of MAG-10 (as opposed to the 10 cap double dose).
Crowbar
BrianS,
If your only option is the Bowflex, then by all means, use it!
maverick_ace,
One night of endurance work each week shouldn’t hinder your gains. Just keep protein intake up, and proper post-workout nutrition in order. In fact, the endurance session might aid your recovery by improving GPP levels.
Judecca,
Absolutely, you can definitely repeat the program. It’s written so most trainees could spend months on it before gains stall. Just keep rotating exercises and you, or you friend, will be fine.
crowbar524,
Excellent - thanks!
Excellent program Chad!
Here is what strikes me the most about this program:
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Choose a weight that forces you to near failure on the last rep of the last set.
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Alternating straight sets with antagonist sets every other week.
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Rotating exercizes (continually)
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Increasing load on each workout
I’m just being week four. My first exersize the last session of week three was squats at 3x15. I was not looking forward to it and didn’t think I’d be able to get all three sets at the weight that I wanted, but I sailed through it! I have definately noticed increased strength gains. I was previously on a four day split, but I believe I’m getting more out of this program with three days.
I’m supplementing with Alpha Male and M as well as Surge, Grow! and a few others.
I don’t know how Chad continues to top himself, but if his articles and programs in 2005 are anywhere near as good as 2004 (and 2003), then it promises to be a Happy New Year!
Chad,
Tomorrow is the last workout for week 6 and the plan is amazing!!! Between this and MAG-10 I have gained 12lbs as of today. My Partner and I plan on finishing this up, doing 4 weeks of Meltdown and then heading into Strength Focused Mesocycle. What are your thoughts on that, should we do the Mesocycle first and then Meltdown? I am looking to try to stay relativly lean since I have a reunion coming up in 5 months and of course I want to look my best. The only thing that I am worried about is the see-saw effect of growing and shrinking back and forth. Thank you for all the help, and the great info. Also a huge thank you to Tampa Terry and NateDog for the Excell spreadsheets, unbelievably helpfull!!!
Bump!
Waiting for Chads response.
In other news…I agree with wtagye, it’s a great program and I can’t believe the gains I’ve made in bench…from a 1RM of 245 to 3sets of 8@225 (estimated 1RM of 270-280).
My back is getting stronger, lats are coming along, and I am reluctnat to say my quads and calves are getting larger too (like I needed it).
Thanks Chad
[quote]wtagye wrote:
Chad,
Tomorrow is the last workout for week 6 and the plan is amazing!!! Between this and MAG-10 I have gained 12lbs as of today. My Partner and I plan on finishing this up, doing 4 weeks of Meltdown and then heading into Strength Focused Mesocycle. What are your thoughts on that, should we do the Mesocycle first and then Meltdown? I am looking to try to stay relativly lean since I have a reunion coming up in 5 months and of course I want to look my best. The only thing that I am worried about is the see-saw effect of growing and shrinking back and forth. Thank you for all the help, and the great info. Also a huge thank you to Tampa Terry and NateDog for the Excell spreadsheets, unbelievably helpfull!!! [/quote]
Last week’s results (week three, TBT):
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Dec. 13th: 270lbs.; 22.2% BF; 210.06 LBM
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Dec. 20th: 274lbs.; 21.1% BF; 216.19 LBM
So, in the last week I gained 6.13lbs. LBM, and lost 2.13lbs. fat!
On the 13th I dropped the methyl-D (no particular reason, I just wanted to compare to some Anavar) and added 40mg./day of Anavar. Still using 6 caps/day MAG-10 Legacy.
Crowbar
T-Bone2,
Thanks for posting!
wtagye,
If you want to cut up, use my Next Big 3 program while following a good eating plan. Then, follow it up with SFM.
Thanks!
crowbar524,
Excellent work!
awesome!!
best gains i have ever had on any program. am on wk.5 and have so far gained 15lbs. about 5 of that is fat, but what the hell it’s winter so who cares. man i luv this site, thxs
Thanks Chad that sounds like a plan!
[quote]bg100 wrote:
I’ve finally finished TBT! When I started I was 92kg and now I am about 94-95kg. Unfortunately I was not able to measure my fat levels at the start of the program but I seem to have more definition and I am sure that I haven’t got any fatter, so I assume that I have piled on a bit of LBM while losing some fat. It was during the program that I started following a more structured diet and cut out all the junk food as per JB’s recommendations in the Massive Eating articles. I still have a way to go before getting everything sorted out nutrition wise and I don’t think I was eating enough calories for huge size gains, hence the probably reason for fat loss as my diet may have been more hypocaloric than expected.
However my strength has gone up, I look better and feel heaps better as well (surviving the beast that is 3x18 helps with this!). Thanks a lot Chad for this workout, I will surely try it again next year sometime when I do another bulking cycle.
Ben[/quote]
I tested my 1RM in a few exercises today so that I know what loads to use in a program I am starting next week. All my numbers have gone up significantly compared to when I started TBT eg when I tested bench press I chose a weight that I thought I may be able to get 3 reps done, I did 7 instead! I had to throw another 10kg on before it was heavy enough to stop me at 3 reps. This was repeated with other exercises, I kept on underestimating what I could do, so I’m happy with the strength increases.
Ben
btcc and bg100,
Awesome work!
Just finished week five. I’ve only gained about 2lbs on the scale, but my leg size has just exploded. In my opinion the first 8 weeks is going to be a trial and error cycle. I’ve never done certain exercises in these rep ranges before. After TBT I’m going to switch to another program for 6-8 weeks and then come back to TBT after a week off. That cycle will be the true test, and I’m looking forward to it. This program is the shit. I love it.
Last week’s results:
Dec. 20th: 274lbs.; 21.1% BF; 216.19lbs LBM
Dec. 27th: 275lbs.; 20.0% BF; 220lbs. LBM
In the last week I gained 3.81 LBS. LBM
lost 2.81LBS. fat
Crowbar