I’m here to answer any, and all, questions. Well, maybe.
Hey chad,
How did you get started in your profession? Any tips for someone starting and wanting to be in a similar profession. Im currently majoring in exercise physiology and nutrition. Any tips are helpful, thanks.
-poper
CW, thanks for being here, you are by far my favorite strength coach. But all ass-kissing aside…
How would you set up a system like the Waterbury method but on a three-day-per-week system. With my recent addition to the family, three days of gym time is all I have! Thanks in advance.
Chad,
I am a big fan of your work, and I had a question regarding your chest program. On the Low Pulley Cable Bench Press, are you basically keeping the hands as close together as possible? And exactly how deep do you allow your hands to come? Thanks
Jim
[quote]Chad Waterbury wrote:
I’m here to answer any, and all, questions. Well, maybe. [/quote]
Chad; I don’t know if you had a chance to see a post that Disc Hoss talked about your 10 x 3 almost. He talked about a helix type of approach.
Being 51yrs old and working out 37 yrs.
I was wonering your thoughts on doing this with 7 or 8 sets. I do better with the 7 to 8 sets, I can do them longer with my age as opposed to 10 sets. I do sets of 4 as well. Legthy question more asking for your opinion.
C-Dub,
Hopefully this is not an overly broad question, but I was curious about exercises (maybe 4 or 5) that you feel have the best carry-over into general athletic performance. I play a lot of soccer and besides my incredibly profound goals of solving world hunger and lookin’ good nekkid (not necessarily in that order… well, maybe), I am always seeking ways to improve my own performance advantage. Not really thinking soccer-specific, but just athletics in general (speed, strength, explosiveness, quickness, etc.)
Thanks in advance for any help you can provide. Love your programs (especially TTT where I really experienced some very nice strength gains)
Kuz
- Return with honor.
Okay Chad, you’ve written about muscle fiber types lately and the effects of various set/rep schemes on fibers, so here’s a muscle fiber question. I’ve read some stuff about developing power endurance and how this is an important quality for athletic performance. An example of a power endurance exercise would be jump squats with around 20% 1RM for up to 30 reps per set. What exactly happens when one trains for “power endurance?” Are the Type IIA fibers gaining a greater capacity for endurance? Are the type I fibers gaining some explosive capacity, or is that even possible?
Kind of a geeky question, I know, but for those who may be reading, I’ve done jump squats with weight. It’s like jumping rope multiplied by 10. If you want to try a mean interval workout, try sets of jump squats. (This may have been in an old “Exercises You’ve Never Tried” column but I couldn’t find it.)
Thanks in advance, Chad.
[quote]poper wrote:
Hey chad,
How did you get started in your profession? Any tips for someone starting and wanting to be in a similar profession. Im currently majoring in exercise physiology and nutrition. Any tips are helpful, thanks.
-poper[/quote]
What exactly do you WANT to do? Do you want to work with athletes; or laypersons; or elderly; or rehab? Be more specific and I’ll give you some tips.
[quote]AceQHounddog wrote:
CW, thanks for being here, you are by far my favorite strength coach. But all ass-kissing aside…
How would you set up a system like the Waterbury method but on a three-day-per-week system. With my recent addition to the family, three days of gym time is all I have! Thanks in advance.[/quote]
Other than the optional cardio work, the WM is a 3-day/week system. You could merely drop out the cardio (but watch your diet); or you could perform some light cardio after your workout. That would fulfill the 3x/week needs.
[quote]cccsouthpaw20 wrote:
Chad,
I am a big fan of your work, and I had a question regarding your chest program. On the Low Pulley Cable Bench Press, are you basically keeping the hands as close together as possible? And exactly how deep do you allow your hands to come? Thanks
Jim[/quote]
At the top position, the hands are close together (almost touching); at the bottom portion your hands should be far apart. If I was looking at you from behind, your elbow angle should be at least 90 degrees at the bottom with your elbows held as far away from your torso as possible. Lower the handles until your upper arms are just below parallel to the floor.
[quote]Bearhawk wrote:
Chad Waterbury wrote:
I’m here to answer any, and all, questions. Well, maybe.
Chad; I don’t know if you had a chance to see a post that Disc Hoss talked about your 10 x 3 almost. He talked about a helix type of approach.
Being 51yrs old and working out 37 yrs.
I was wonering your thoughts on doing this with 7 or 8 sets. I do better with the 7 to 8 sets, I can do them longer with my age as opposed to 10 sets. I do sets of 4 as well. Legthy question more asking for your opinion. [/quote]
I didn’t see the post. Fill me in about the “Helix Approach.” Then, I’ll be able to give more specific comments.
Chad,
Your full-body programs obviously work very well; training each bodypart 3 times a week - keeping volume and intensity in check.
What are your opinions on 2-a-day training for the same bodypart? Do you feel this is a good tool? 103 in the morning and 310 in the afternoon; something like that? Being careful with other parameters of course.
JamminJS
[quote]Kuz wrote:
C-Dub,
Hopefully this is not an overly broad question, but I was curious about exercises (maybe 4 or 5) that you feel have the best carry-over into general athletic performance. I play a lot of soccer and besides my incredibly profound goals of solving world hunger and lookin’ good nekkid (not necessarily in that order… well, maybe), I am always seeking ways to improve my own performance advantage. Not really thinking soccer-specific, but just athletics in general (speed, strength, explosiveness, quickness, etc.)
Thanks in advance for any help you can provide. Love your programs (especially TTT where I really experienced some very nice strength gains)
Kuz
- Return with honor.[/quote]
In order to accurately answer this question, I need to know which specific sport you’re referring to. Since you mentioned soccer, I’ll give you 5 exercises that carry-over well:
- Power Cleans
- Deadlifts
- Squats (front and back)
- Step-ups
- Glute-Ham Raises
Those exercises are excellent for soccer players. You’ll notice the huge emphasis on the posterior chain - very important. In addition, hip abduction, reverse hypers, and back extensions will aid your efforts. Also, heavy abdominal work in all planes to work the rectus abdominis, obliques, and transverse abdominis.
I’m doing Big Boy Basics and my main goal is fat loss; however, the 8 x 3 days are killer - they exarcerbate my allergies and occasionally give me flu-like symptoms. Thus, I’m tentative to increase the volume or density of 8 x 3 days (to increase fat loss). 3 x 8 days, on the other hand, are more like recovery days - I leave the gym not only refreshed but rejuvenated.
Any suggestions?
Chad,
My final question for the evening. I really enjoyed your recent article on muscle fibers and “overdoing” aerobics. I had been taking 1 long 60 minute walk a week; but am now reconsidering.
This probably depends on the individual; but what would be the minimum amount of aerobics you’d prescribe for a client who’s not playing a sport? My primary focus is lean mass gain at the moment.
JamminJS
Chad, I definitely want to work with athletes. I do track and field at my university (polevaulter) and would love the chance to work with similar athletes on many levels.
-poper
Hey CW:
Love your articles and training programs!!
I’m trying to figure out what might be the best thing for me. I know it’s a tough question but any insight would be helpful.
Try not to laugh(I mean that). I am 5’5" and 140lbs with a small and lean type of frame. Most everyone here would be saying I need to put weight on and bulk up. My problem is I’m 5’5". I don’t want to look like a fire hydrant. My brother is similar and he weighs 170lbs of muscle but looks like a bowling ball because he is short.
I want to be extremely fit and cut and not worry too much about being huge. Think Bruce Lee type of body except I have a big chest and thicker arms than him. Problem is I don’t have the cut aspect. Not to the degree I want to have.
I am 38 yrs old and the ab layer comes on at the site of food and the cut look disappears if I smell food.
I love your GPP workout, but it kicks my ass if I’m doing legs on the other days with weights. I train a soft style martial art everyday. It doesn’t kill the legs but it is more work.
So, how do I stay muscular and cut looking without getting too big and be able to be in great shape to do GPP type stuff and kick ass.
The nutrition stuff I understand will be a huge factor in looking cut. But what type of workout can I do to help promote that cut, hard, strong look, while still being in super shape and not overtraining?
P.S. Now that I reread my post I realize I’m asking for the world but hey why can’t I have it? Thanks for any help you can give.
[quote]MikeTheBear wrote:
An example of a power endurance exercise would be jump squats with around 20% 1RM for up to 30 reps per set. What exactly happens when one trains for “power endurance?” Are the Type IIA fibers gaining a greater capacity for endurance? Are the type I fibers gaining some explosive capacity, or is that even possible?
[/quote]
Interesting question that involves many variables. I’m not real keen on the “power endurance” description. Trainees get into trouble when they attempt to develop hybrid techniques. If you want power, train for power; if you want endurance, train for endurance. Don’t mix the two because you’ll end up receiving mediocre benefits of each strength quality.
Contractile power comes from the myosin heavy chain (MHC). Therefore, if you seek power, you want to train for a conversion toward the MHC isoform that develops the most power. These isoforms are MHCIIx and MHCIIa, with the former being more powerful. The technique you described would not cause an upregulation of MHCIIx, in fact, it would cause a huge downregulation. It’s very difficult to cause increased MHCIIx expression. When such a phenomenon is observed, it’s due to training with very heavy loads (>85% of 1RM).
Bottom line: train for endurance and power separately, but keep in mind that endurance training will inhibit power gains.
[quote]JamminJS wrote:
Chad,
Your full-body programs obviously work very well; training each bodypart 3 times a week - keeping volume and intensity in check.
What are your opinions on 2-a-day training for the same bodypart? Do you feel this is a good tool? 103 in the morning and 310 in the afternoon; something like that? Being careful with other parameters of course.
JamminJS
[/quote]
If nutrition and recovery are in check, I’m a huge fan of 2x/day training. I’ve written about this technique within my Branding Iron columns (check them out if you haven’t). But, 10x3 would probably be too demanding in the morning, with a subsequent session. I’d stick to 6-8 x 3-4 in the morning, and higher reps in the evening. Overall, don’t train to failure during either session or you’ll burn out in no time.
Hey Chad,
I can train with weights 2-3 times per week, with 2 nights a week of martial arts training. I have only just added the MA training back in this year. Last year, due to family and work constaints, I tried your ABBH with success, but used a 3/week variation, I basically cycled my way through the workouts in order, but only did 3 (sometimes 2) each week.
What would you recommend for a martial artist. I am on the light/scrawny side (175lb at 6’, up from 160lb at the middle of last year thanks mostly due to the abovementioned ABBH) and my lack of striking speed is concerning me. I will be looking to add much more mass later in the year, but I would like to work solely on maximal strength and speed at the moment.
thanks