What training parameters would you recommend for hitting the same muscle groups six times a week to gain strength and hypertrophy?
I think it will be very very difficult to hit the same muscle group 6x per week without certain overtraining. You could do one high-rep/low-volume day, one low volume/high-rep day, one explosive lifting day, and one isometric training day… but that’s only 4 days, and even that might be pushing it.
I guess we’ll see what Chad says.
RIT Jared
I covered this in my previous Branding Iron column. You can find it in the archives.
Here’s the link:
http://www.t-nation.com/readTopic.do;jsessionid=814ABE962B847B5806F7999637424AD2.ba13?id=459213
Check his past Branding Iron columns. He explains this there.
I am going to piggyback a question I have for Chad Waterbury here.
I am training to become a Pararescueman, and my workouts have become quite stale to be honest, so I’d like to know what you have the Special Forces guys doing to help their fitness? Given that I’ve been cranking out mostly bodyweight exercises plus running and swimming, I guess I’m just looking for something different, any ideas? Thanks in advance!
wtf9862,
For your purposes, I recommend my TTT program along with my GPP ASAP program. The combination of these two programs will give you the necessary strength qualities to excel.
Thank you very much!
Since we’re playing the piggyback game, I have one for CW as well.
I’ve been away from the gym for four months and have been working out at home using bodyweight exercises and kbells. I missed the free weights and making good gains, so I recently purchased a Power rack, a 300lb Olympic weight set, flat bench, EZ Curl bar and weight tree to go with my Swiss balls, med balls, kbells, etc.
Since I’m getting back to using free weights, and my strength is much lower than it was several months ago, what order would you suggest I use your programs?
The ones I was looking into putting together include:
ABBH
ABBH Part 2
TTT
Strength-Focused Mesocycle
BBB
If I want to increase strength first and foremost and size later, can you suggest an order that would work best (of course, I wouldn’t mind strength and size at the same time)?
Thanks!
Nate
wtf,
check out nate morrison’s website, www.militaryfitness.com nate IS a pararescue soldier and has some serious combat under his belt. i would go there before you try anything else. he is actually right there and in the thick of it…
jmo,
scott
Piggyback Ohoy!
ARTICLE REQUEST
How abut a pure Strongman article, using many of the most common/easily accessible equipment and/or substitutions? I am getting ready for NASS Nationals and have basically found Squat/Push/Pull to be the most effective way for me to train (each on a different day training multiple strength qualities per day). I have done this since many of the events leave me with a great deal of tendon pain (like in the elbows after stones) and it takes nearly a week to repeat without pain. I currently use a 2 week rotation to get all my required exercises in-but if there was a way to train them more frequently I feel that I could progress faster.
If it helps the events for nationals are:
Log Medley- 250, 275, 300, 325
Truck Squat- 700 below parallel for reps
Tire Flip and Harley Drag- 80’/80’, 800# each
Truck Deadlift- 650 for reps
Atlas Stones- 250-380 on 54" peds
This may be a big request, but judging by the responses to the strongman threads I think there is a good bit of interest.
Thanks for all the great info either way!
Nate Dogg,
If you seek strength first, then size, here’s the outline you should follow with my programs:
TTT
ABBH
Single’s Club
ABBH II
QD
This will get you right on track.
pitt,
Another piggyback?! Man, I haven’t seen this many piggybacks since I mistakenly wandered into a bath house in Greenwich Village.
I’ll keep your request in mind. Stay tuned!
Scott613,
Thanks for the link, it’s certainly yielding a lot of quality information.
[quote]Chad Waterbury wrote:
Nate Dogg,
If you seek strength first, then size, here’s the outline you should follow with my programs:
TTT
ABBH
Single’s Club
ABBH II
QD
This will get you right on track.
[/quote]
Thanks Chad! Should I follow them as written as far as how long to do each program (most are 3-4 weeks in duration)? When should I take time off between them and how much time off?
Also, I’ll have to make some substitutions since I don’t have all of the equipment to do some of the exercises (only have Power Rack with 400lbs in Olympic weights and bar, EZ curl bar, chin bar, med balls, Swiss balls, kbells).
I’m not sure if I can do QD, as I do work full time and have other responsibilities that would keep me from getting the necessary sleep, naps, rest and even supplements. And I think that was the one program where I may have a harder time finding substitutions. Would your new Strength-Focused Mesocycle work in QD’s place?
I figured you would have had me start with the Strength-Focused Mesocyle and then go into TTT. But I’ll do as you listed!
Thanks again! You’re the man.
Nate Dogg,
Perform the program for as long as prescribed.
Yes, you can perform the SFM first and nix the QD. In other words, the list looks the same except for the fact that it now starts with SFM.
[quote]Chad Waterbury wrote:
Nate Dogg,
Perform the program for as long as prescribed.
Yes, you can perform the SFM first and nix the QD. In other words, the list looks the same except for the fact that it now starts with SFM.
[/quote]
SWEET! Thanks!
Pitt
Great request. I would love to see a strongman article from CW.
CW, another thread hijack if you dont mind.
Are there any of your programs that you wouldn’t reccomend for people below a certain training age? I have been training for about 2 years but recently lost a lot of strength due to illness. Unfortunately my size crashed too so I am trying to decide what hypertrophy route to follow that will help me w/ my strength aswell.
I was thinking something like:
ABBH
QD
Singles
3 Day fullbody split/GPP(for recovery + conditioning)
ABBH2
Strength Cycle
blam,
Start your cycle out with my Big Boy Basics routine, then continue on with your list.
Oh, me, me, me!
I’ve got ye some questions as well…
How long can one be on your GPP ASAP program?
Do we see any new GPP-programs written by you, being published in the near future?
Yours; Tears.