I’m here, let’s do it!
CW
Can you give a general explanation of overreaching and supercompensation?
How can a trainee use these to his/her best interest in a routine?
Just finished Day 21 of ABBH, and it only took me about 35 minutes at the gym! Is this right? I feel like I should be doing more. Is there something I’m missing?
[quote]StrikeT wrote:
CW
Can you give a general explanation of overreaching and supercompensation?
How can a trainee use these to his/her best interest in a routine?[/quote]
Overreaching usually relates to perform more volume and/or intensity before unloading, detraining, or taking a longer than normal break. The idea is to push yourself further than your system is capable of. Once a week, or so, of rest follows it hopefully leads to supercompensation.
This is difficult to completely address. But generally, if a client is going to vacation, I’ll have him/her perform 30% more volume than normal. I’ve found that any percentage that’s higher than 30 will not induce an efficacious response.
[quote]alwyn96 wrote:
Just finished Day 21 of ABBH, and it only took me about 35 minutes at the gym! Is this right? I feel like I should be doing more. Is there something I’m missing?[/quote]
Nope, you aren’t missing a thing. 35 minutes is correct. Short, sweet, and very effective. That’s the cornerstone of programs.
Hi Chad.
I sent you an email at your arizona university email, I hope to get a reply to that later.
Right now, I was interested in asking you about your progressions in your periodization models. I know you believe linear volume and intensity progressions are possible. Im trying to make my weekly progressions look like this my 10x3 will go from 10x3-9x3-8x3 with minor percentage increases, about 2.5%-5% when 10x3 starts with 80% of max, but the second workout with the same excercise in thew week which may be 4x6 will go from 4x6-4x7-4x8 with 4x6 being the 10rm , this seems to give me a progression in volume and intesity on a weekly basis. Is that alright?
And secondly you keep recommending changing excercises when training the same muscle group mutltiple times, is that necessary, can one use the same basic excercises e.g squats 4x per week with simple changes in other prameters.
And thirdly what do you think about Staleys EDT, the only problem I see with that would be the constant training to failure to break through old density ranges, any opinions?
Thanks
Amir
Hey Chad,
I actually sent you this question today to your website, but in retrospect it might be something the rest of T-Nation could find interesting. Here goes:
I have a question regarding something you alluded to in your 10 Tips article concerning training twice a day:
For quicker results, could one perform the Waterbury Method in a two-a-day format? I think it could work if you facilitate what you suggest in that article:
So, it would look like this…
AM SESSION- Waterbury Method (Mon/Wed/Fri):
- reduce the 10 x 3 exercise to 6 x 3
- reduce the 4 x 6 exercises to 3 x 6
PM SESSION (Mon/Wed/Fri)
- same bodyparts trained, but with 1 single joint exercise for 3 x 8-12 reps.
After 2 weeks of 2 a days, perform 1 week of one a days (standard Waterbury Method).
Obviously, strict attention would be paid to post workout nutrition and resting completely on non-workout days.
Is that hopelessly insane or am I in fact on the right track?
Thanks Chad and keep up the great work,
Hey Chad!
Can you point me in the direction of some of your Strength AND Endurance programs? I’d like a bit of both, if that’s alright with you 
Hi Chad,
Here?s a program I?m planning to start next week, I?d like any feedback you might have. This will be the ?high volume? block of a strength training program I am putting together. The next block will be lower volume and higher intensity but I?m still working on it. Basically I want the training blocks to act as a ?wave? where I can increase intensity over the course of the program and then back off again to this particular block and reduce the intensity a bit. I?ve just completed a similar program that took 6 weeks and each ?step? in the wave took only two weeks. I liked the results but thought that it would be better to stay on each type of block for a little longer.
After the three weeks of the program I will have a back off week, but haven?t worked out how many sets I will do. I would appreciate any advice for this week.
I?ve incorporated a fair bit of the Oly lifts as I like doing them and am trying to improve my technique, but as this is the ?bodybuilding? phase I haven?t gone overboard with them. They will become more prominent during the pure strength training blocks to follow.
WEEK 1
Workout 1:
A. Deadlift (10x3, 60s rest)
B. Push Jerks (8/6/4, 60s rest)
C1. Dips (4x6, 60s rest)
C2. Pull-ups (4x6, 60s rest)
D. Overhead Squats (3x15, 60s rest)
E. Kneeling Cable Crunches (3x15, 60s rest)
Workout 2:
A. Bench Press (10x3, 60s rest)
B. Power Snatch from hang (8/6/4, 60s rest)
C1. Front Squat (4x6, 60s rest)
C2. Romanian Deadlift (4x6, 60s rest)
D. Low Pulley External Rotations (3x15, 60s rest)
E. DB Side Bends (3x15, 60s rest)
Workout 3:
A. Chin Ups (10x3, 60s rest)
B. Clean & Press (8/6/4, 60s rest)
C1. Back Squat (4x6, 60s rest)
C2. Lunges (4x6, 60s rest)
D. Pull Throughs (3x15, 60s rest)
E. Decline Reverse Crunches (3x15, 60s rest)
WEEK 2
Workout 1:
A. Push Press(10x3, 60s rest)
B. Snatch High Pull (8/6/4, 60s rest)
C1. Hack Squat (4x6, 60s rest)
C2. Standing Calf Raises (4x6, 60s rest)
D. Rope Pulls to face (3x15, 60s rest)
E. Swissball Russian Twists (3x15, 60s rest)
Workout 2:
A. Back Squat (10x3, 60s rest)
B. Power Clean (8/6/4, 60s rest)
C1. Close Grip Bench Press (4x6, 60s rest)
C2. Bent Over DB Row (4x6, 60s rest)
D. Overhead Squats (3x15, 60s rest)
E. Serratus Crunches (3x15, 60s rest)
Workout 3:
A. Incline DB Bench Press (10x3, 60s rest)
B. Snatch (8/6/4, 60s rest)
C1. Bulgarian Squat (4x6, 60s rest)
C2. Glute-Ham Raises (4x6, 60s rest)
D. DB Cuban Press (3x15, 60s rest)
E. Side Extensions (3x15, 60s rest)
WEEK 3
Workout 1:
A. Deadlift (10x3, 60s rest)
B. Power Clean from hang (8/6/4, 60s rest)
C1. Decline Bench Press (4x6, 60s rest)
C2. Chin Ups (4x6, 60s rest)
D. Overhead Squats (3x15, 60s rest)
E. Low Swissball Cable Crunches (3x15, 60s rest)
Workout 2:
A. Bench Press (10x3, 60s rest)
B. Power Snatch (8/6/4, 60s rest)
C1. Front Squat (4x6, 60s rest)
C2. Good Mornings (4x6, 60s rest)
D. Poor Man?s Shoulder Horn (3x15, 60s rest)
E. Cable Woodchops (3x15, 60s rest)
Workout 3:
A. Bent Over BB Row (10x3, 60s rest)
B. Clean & Jerk (8/6/4, 60s rest)
C1. Step Ups (4x6, 60s rest)
C2. Back Extensions (4x6, 60s rest)
D. Overhead Squats (3x15, 60s rest)
E. Bar Rollouts (3x15, 60s rest)
Cheers,
Ben
Hey Chad,
First I have to say Thanks for all the great articles.
Now my questions, i’m doing your TBT. program. Have been on it for a about a month now, I just have one questions I recently read your article about Supramaximal holds, I wanted to know if I could combine it with TBT or should i switch over to the program that you outline in the Primed For Muscle article.
Thanks!
CW,
In your top 10 hypertrophy tips you state that, “In order to withstand multiple, total-body sessions each week, you must learn to rotate different strength training methods.”
Still, I noticed that you don’t do this in a couple of your programs (i.e.,WM and HH).
Can you explain why? Won’t these routines lead to faster burnout?
[quote]AMIRisSQUAT wrote:
Hi Chad.
I sent you an email at your arizona university email, I hope to get a reply to that later.
Right now, I was interested in asking you about your progressions in your periodization models. I know you believe linear volume and intensity progressions are possible. Im trying to make my weekly progressions look like this my 10x3 will go from 10x3-9x3-8x3 with minor percentage increases, about 2.5%-5% when 10x3 starts with 80% of max, but the second workout with the same excercise in thew week which may be 4x6 will go from 4x6-4x7-4x8 with 4x6 being the 10rm , this seems to give me a progression in volume and intesity on a weekly basis. Is that alright?
And secondly you keep recommending changing excercises when training the same muscle group mutltiple times, is that necessary, can one use the same basic excercises e.g squats 4x per week with simple changes in other prameters.
And thirdly what do you think about Staleys EDT, the only problem I see with that would be the constant training to failure to break through old density ranges, any opinions?
Thanks
Amir [/quote]
What you outlined is not exactly what I recommended. First off, there’s no need to drop the 10x3 volume. Instead, keep the volume constant and increase the intensity. The volume progression for 4x6 is correct.
It never hurts to change exercises every few weeks. But where most trainees get confused is that they think they need a completely different exercise - not true. Merely changing your foot placement (lower body work) or hand position (upper body) is sufficient.
Any EDT questions should be given to CS. EDT is an excellent program and concept, period.
[quote]Bryan515 wrote:
Hey Chad,
I actually sent you this question today to your website, but in retrospect it might be something the rest of T-Nation could find interesting. Here goes:
I have a question regarding something you alluded to in your 10 Tips article concerning training twice a day:
For quicker results, could one perform the Waterbury Method in a two-a-day format? I think it could work if you facilitate what you suggest in that article:
So, it would look like this…
AM SESSION- Waterbury Method (Mon/Wed/Fri):
- reduce the 10 x 3 exercise to 6 x 3
- reduce the 4 x 6 exercises to 3 x 6
PM SESSION (Mon/Wed/Fri)
- same bodyparts trained, but with 1 single joint exercise for 3 x 8-12 reps.
After 2 weeks of 2 a days, perform 1 week of one a days (standard Waterbury Method).
Obviously, strict attention would be paid to post workout nutrition and resting completely on non-workout days.
Is that hopelessly insane or am I in fact on the right track?
Thanks Chad and keep up the great work,
[/quote]
You’re right on track. Good work!
[quote]bg100 wrote:
Hi Chad,
Here?s a program I?m planning to start next week, I?d like any feedback you might have. This will be the ?high volume? block of a strength training program I am putting together. The next block will be lower volume and higher intensity but I?m still working on it. Basically I want the training blocks to act as a ?wave? where I can increase intensity over the course of the program and then back off again to this particular block and reduce the intensity a bit. I?ve just completed a similar program that took 6 weeks and each ?step? in the wave took only two weeks. I liked the results but thought that it would be better to stay on each type of block for a little longer.
After the three weeks of the program I will have a back off week, but haven?t worked out how many sets I will do. I would appreciate any advice for this week.
I?ve incorporated a fair bit of the Oly lifts as I like doing them and am trying to improve my technique, but as this is the ?bodybuilding? phase I haven?t gone overboard with them. They will become more prominent during the pure strength training blocks to follow.
WEEK 1
Workout 1:
A. Deadlift (10x3, 60s rest)
B. Push Jerks (8/6/4, 60s rest)
C1. Dips (4x6, 60s rest)
C2. Pull-ups (4x6, 60s rest)
D. Overhead Squats (3x15, 60s rest)
E. Kneeling Cable Crunches (3x15, 60s rest)
Workout 2:
A. Bench Press (10x3, 60s rest)
B. Power Snatch from hang (8/6/4, 60s rest)
C1. Front Squat (4x6, 60s rest)
C2. Romanian Deadlift (4x6, 60s rest)
D. Low Pulley External Rotations (3x15, 60s rest)
E. DB Side Bends (3x15, 60s rest)
Workout 3:
A. Chin Ups (10x3, 60s rest)
B. Clean & Press (8/6/4, 60s rest)
C1. Back Squat (4x6, 60s rest)
C2. Lunges (4x6, 60s rest)
D. Pull Throughs (3x15, 60s rest)
E. Decline Reverse Crunches (3x15, 60s rest)
WEEK 2
Workout 1:
A. Push Press(10x3, 60s rest)
B. Snatch High Pull (8/6/4, 60s rest)
C1. Hack Squat (4x6, 60s rest)
C2. Standing Calf Raises (4x6, 60s rest)
D. Rope Pulls to face (3x15, 60s rest)
E. Swissball Russian Twists (3x15, 60s rest)
Workout 2:
A. Back Squat (10x3, 60s rest)
B. Power Clean (8/6/4, 60s rest)
C1. Close Grip Bench Press (4x6, 60s rest)
C2. Bent Over DB Row (4x6, 60s rest)
D. Overhead Squats (3x15, 60s rest)
E. Serratus Crunches (3x15, 60s rest)
Workout 3:
A. Incline DB Bench Press (10x3, 60s rest)
B. Snatch (8/6/4, 60s rest)
C1. Bulgarian Squat (4x6, 60s rest)
C2. Glute-Ham Raises (4x6, 60s rest)
D. DB Cuban Press (3x15, 60s rest)
E. Side Extensions (3x15, 60s rest)
WEEK 3
Workout 1:
A. Deadlift (10x3, 60s rest)
B. Power Clean from hang (8/6/4, 60s rest)
C1. Decline Bench Press (4x6, 60s rest)
C2. Chin Ups (4x6, 60s rest)
D. Overhead Squats (3x15, 60s rest)
E. Low Swissball Cable Crunches (3x15, 60s rest)
Workout 2:
A. Bench Press (10x3, 60s rest)
B. Power Snatch (8/6/4, 60s rest)
C1. Front Squat (4x6, 60s rest)
C2. Good Mornings (4x6, 60s rest)
D. Poor Man?s Shoulder Horn (3x15, 60s rest)
E. Cable Woodchops (3x15, 60s rest)
Workout 3:
A. Bent Over BB Row (10x3, 60s rest)
B. Clean & Jerk (8/6/4, 60s rest)
C1. Step Ups (4x6, 60s rest)
C2. Back Extensions (4x6, 60s rest)
D. Overhead Squats (3x15, 60s rest)
E. Bar Rollouts (3x15, 60s rest)
Cheers,
Ben
[/quote]
There appears to be too much lower body work. I suggest you drop some of your lower body exercises. With all your O-lifts, there’s no need to perform deads, back squats, and front squats all in the same week. Hit the lower body with a dead variation one day, and a squat variation another day (but not all 3).
[quote]moe wrote:
Hey Chad,
First I have to say Thanks for all the great articles.
Now my questions, i’m doing your TBT. program. Have been on it for a about a month now, I just have one questions I recently read your article about Supramaximal holds, I wanted to know if I could combine it with TBT or should i switch over to the program that you outline in the Primed For Muscle article.
Thanks![/quote]
Keep TBT as is. Then, switch over to PFM. The drop in volume and increased intensity will work well after TBT.
[quote]StrikeT wrote:
CW,
In your top 10 hypertrophy tips you state that, “In order to withstand multiple, total-body sessions each week, you must learn to rotate different strength training methods.”
Still, I noticed that you don’t do this in a couple of your programs (i.e.,WM and HH).
Can you explain why? Won’t these routines lead to faster burnout?
[/quote]
The statement you quoted relates to long-term hypertrophy efforts. The programs you mentioned are short in duration, therefore, the fact that I’m only using two methods is sufficient.
On the other hand, when I push the envelope of recovery (Quattro Dynamo) it’s necessary to continuously rotate methods.
Thanks Chad!
(Does this site rock or what?!)
Would it be better to alternate the main exercise of the day (10x3) between an Oly lift and a regular exercise each workout? E.g. Power Snatch, Bench, Clean & Press, Deadlift etc? Is 10x3 too much for an Oly lift?
Thanks for the feedback.
Chad,
First, I would like to thank you for all of your help.
Can you give me some tips on how I can regulate the volume or intensity of a routine according to how I feel.
For example: if I’m feeling a little tired, which variable do I decrease and by how much?
Hey Chad,
I just tested my 1RM on squat today after finishing your VOS program. I’d like to thank you, 3 weeks of workouts just added 20 pounds to my squat!
What program would you recomend I do next? My primary goal is increasing my squat, while adding some chick magnet muscle to my skinny legs would be secondary.
Thanks,
Rolo