I guess that with all of your experience you could probably just go into a gym with a rough template and go on by how you feel.
This leads me to my question: What do you feel about instinctive training?
[quote]bg100 wrote:
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.[/quote]
That would be fine.
10x3 is perfect for O-lifts.
Chad,
If we had to (and we don’t) what two programs would be best rotated with a primary focus on mass? I’m thinking TBT and Waterbury Method would cycle well, while using a rotating sequence for the “100 reps” stuff. Just some mind candy I’ve wondered about. Thoughts?
DH
Hey, Chad! Long time, no speak. (grin)
When alternating 10x3 and 5x5 what would be the percentage of 1RM for each of the set/rep schemes? 10x3, I imagine, is about 80-85% of your 1RM. Would the weight used for 5x5 be the same, higher or lower?
Thanks for being a Prime Time contributor. Very much appreciated.
Thanks mate, I’ll think it through a bit more.
Oh yeah, Chad, just remembered I wanted to ask you the following:
Thib states that for advanced trainees the load shouldn’t drop below 80%. I’m sure he means for a majority of the time not an absolute statement. But anyway, what is the accepted, or perhaps your empirically deduced bottom end range of%1RM for growth?
Now I realize of course that one can increase capillary density and some sarcoplasmic growth from reps up to even 100, but where is the money with respect to both IIA an IIB? Many suggest 60% as a bottom end, but this would seem to hinge on speed too as a rapid concentric would increase tension and fiber stimulation. So before I beat this to death, what are your thoughts? 
DH
[quote]StrikeT wrote:
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?
[/quote]
If you’re feeling rundown, decrease the intensity (loading). Slightly increase volume to offset the lower intensity.
[quote]Rololicious wrote:
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[/quote]
Waterbury Method. You can put deads in the 10x3 spot instead of chins.
[quote]StrikeT wrote:
I guess that with all of your experience you could probably just go into a gym with a rough template and go on by how you feel.
This leads me to my question: What do you feel about instinctive training?
[/quote]
I’m an advocate of instinctive training for advanced trainees. But it pretty much ends there.
[quote]Disc Hoss wrote:
Chad,
If we had to (and we don’t) what two programs would be best rotated with a primary focus on mass? I’m thinking TBT and Waterbury Method would cycle well, while using a rotating sequence for the “100 reps” stuff. Just some mind candy I’ve wondered about. Thoughts?
DH[/quote]
Those would be two great choices. Or Quattro Dynamo with WM is also a good choice.
[quote]Tampa-Terry wrote:
Hey, Chad! Long time, no speak. (grin)
When alternating 10x3 and 5x5 what would be the percentage of 1RM for each of the set/rep schemes? 10x3, I imagine, is about 80-85% of your 1RM. Would the weight used for 5x5 be the same, higher or lower?
Thanks for being a Prime Time contributor. Very much appreciated.
[/quote]
I’ve been patiently waiting for a post from you!
80-85% for each method. Depending on the rest period in question, trainees can usually utilize a greater load with 10x3 - that’s a good thing!
[quote]Disc Hoss wrote:
Oh yeah, Chad, just remembered I wanted to ask you the following:
Thib states that for advanced trainees the load shouldn’t drop below 80%. I’m sure he means for a majority of the time not an absolute statement. But anyway, what is the accepted, or perhaps your empirically deduced bottom end range of%1RM for growth?
Now I realize of course that one can increase capillary density and some sarcoplasmic growth from reps up to even 100, but where is the money with respect to both IIA an IIB? Many suggest 60% as a bottom end, but this would seem to hinge on speed too as a rapid concentric would increase tension and fiber stimulation. So before I beat this to death, what are your thoughts?
DH[/quote]
If the tempo speed is maximal, loads as low as 50-60% of 1RM can induce hypertrophy (and this is not sarcoplasmic hypertrophy).
Other than that caveat, I recommend mosts trainees keep the load >70% of 1RM for the majority of their exercises. I wrote an article about this exact subject. Hopefully, it’ll post soon.
Chad,
I am finishing up the last week of ABBH and I want to test my Rep maxes afterwards. How many days do you recommend I take off before testing my maxes? Thanks.
BD
Hey Doc, I’m starting your Waterbury Method on Sun [gonna do S, T, Th as opposed to M, W, F]and wanted to place the bench 10x3 at the start of my training week and wanted to know if you feel that’ll comp gains. I also “tested” your 10x3 squat workout @ 80% with 70sec rest and I don’t think I’ve ever sweated like that in the weightroom.
Thanks for all your time.
Flash
Hey Chad, first of all let me thank you for total body training…so simple but by far the best routine I’ve ever used. I actually continued to gain strength (and muscle it would appear) while mildly dieting on it, and I’ve been able to make consistent gains on it while natty (not something I’m used to w/o drastic overfeeding).
But now that I’m lean and after a brief transition period, I think it’s time for a change. I’m at home for the summer, so foods unlimited and I have the time for twice a day’s, naps, etc… so I’m gonna try to add some serious size w/o losing too much (or gaining I should say) what I dieted off.
So basically for planning twice a day’s here’s what I did. I just pulled my big movement that I usually start with to the new AM training session (day 1 - Bench; day 2- was Deads, gonna make it wide-grip pullups since I can’t dl at this local gym; day 3- squats and btn militaries presses) which I’m going to train with your 10x3 reccomendation, (maybe 5x5 for the btns militaries) then added 1-2 movements for the same movement plane/muscle group. Then in the PM session I’ll just use the rest of my total body routine, 5-6 exercises, 2-3 sets each, maybe 4 for the big stuff first off. So here’s what my first day, today, looked like.
AM
Bench 10x3
In DBs 3x10-12
dips 3x8
PM
BB rows 4x6
Lp 2x15
Calf press on leg press 2x15
upright rows 3x12
overhead DB ext 2x13
Pressdowns 2x15
I thought it’d be too much volume, but if felt great, I got in and out in less than 45 min for both sessions, and plus, this week will just be getting accustumed to it, next week I’ll start ramping up the intensity since I’ll have
“enhanced recovery abilities”. The morning rep ranges won’t vary a whole lot, but I plan on switching up the evening ones anywhere from 6-15.
Thoughts? Suggestions?
Chad
Ever thought of writing a training plan for strongmen?
what would you do to improve strength and flexibility, especially lower body?
Hey Coach, what would you recommend, step by step, for the ultimate fat-loss program while maintaining muscle mass/maximal strength levels. Or maybe a lean bulk type of protocol. Can you break it down for us?
1.)What is the optimum cardio type? HIIT, low intensity in the morning on an empty stomach, etc.?
2.) Should we perform cardio on only off days? Maybe we could workout in the morning, and do sprints in the PM? Would that be okay?
3.) What is the optimal program to follow while attempting fat-loss? TTT, TBT, maybe SFM?
You should write an article on getting the fat off. You are by far my favorite writer on T-Mag (the others are great too) and would enjoy your opinion on the matter. Sorry for so many questions, but I NEED TO KNOW!!! 
Hey, just want to say I’ve used TBT and WM and have gotten great results. My next program will be another one of yours. I’m trying to gain as much mass as possible (I’m 6’2, just dropped to 160 from not lifting), but every time I make good gains, I get sick or injured and have to lay off the weights. I’m planning on gaining at least 20 lbs this summer (I’ve gotten about 8 in a month before), but also seriously training martial arts everyday.
I’m hoping adequate nutrition will keep me in the game, but do you think thats realistic? Is there something I can do to keep gaining instead of going forward then back?
First I just want to say that I’m currently doing the Waterbury Method and love it. The thing is, my workouts for WM always take longer than an hour. Is that normal for WM or should I be able to do them in under an hour.