Can anyone explain “The program”? On A1 under reps is says “1+1+1”, what does this imply? Does this mean to perform a power clean + push press once, then wait 15 sec and then perform aonther, then 15 second again, and then the last one for the set. Then repeat 4 more times.
Next, under tempo on A2 it says 30x, what does this mean?
Lastly, what can I sub for Day 1 Letter B? My gym does have the equipment in the pictures of this article.
I am also on the T-Dawg ver. 2 diet and have just ordered Hot-Rox, how will this affect my kcal intake? Also, what else could I add to this to increase the weight loss without loosing muscle?
Also, sorry for the first post to T-mag, I have read many articles since and have a greater understanding of weight training.
I haven’t done this particular program, but I’m familiar with what you’re asking.
1+1+1 is essentially a set comprised of a series of singles. So you do not do one rep for A1, then one rep for A2. You do your three singles for A1, thus finishing your first set for that movement, then three singles for A2, etc.
There is a good article explaining tempo in the archives. I couldn’t find it in a quick look myself, but it is there and maybe you could find it. Although this article Strength Training, Bodybuilding & Online Supplement Store - T NATION by CT uses the “X” as well and is explained as doing the positive (concentric) phase as quickly as possible.
An alternative to lateral crunch is given in the article–performing it off a bench while having a partner hold your feet; you could also try off a duraball if your gym has one of those. If you can’t do that, you could do it from the floor, but you will not have as great of a range of motion. A final option is to do a sidebend w/ weight. It hits the oblique as well, not exactly the same way though, so if you want to stick w/ the author’s design you should find a way to do a lateral crunch.
Each ‘1’ represents one repetition of the complex or exercise. You’re right about power clean+push press, lower bar to the deck, wait 15s, repeat 2 times, then move onto the next exercise.
The 30X means on the limit strength lifts (bench, chins, curls, deadlift, overhead squat), you lower the weight for 3 seconds, then lift it explosively with no pause at the bottom. Rule doesn’t apply for cleans/snatches.
I enjoyed this program, though I felt like my heart was gonna explode. I used the original T-Dawg diet without the recommended creatine, just low carb protein powder, and lost a LOT of fat in 3 weeks without any noticeable loss in muscle (I did it right before I went to Florida on spring break and I started a week late). I’d think with Hot Rox if you follow your diet strictly you’ld have real good results.
So the way I understand this article, when doing cleans and cleans+press I should perform the skill 3 times in a row with 15 seconds between reps. I should then wait 15 second before starting the next set.
With the chins and bench press I should lower the wait and hold for 3 seconds and the press very quickly to the top and re-rack my weights, wait 15 seconds and the do my second rep. I will then continue for the third rep in the same fashion. Next I wait 15 second before starting the 2nd set.
Do I understand the rest intervals between reps and sets as discribed in this article?
Also, what about doing cardio on my off days? Is that too much?
you lower the weight 3 seconds, no pause at the bottom (the 0) then explode the weight/yourself up. 15 sec between each rep, 15 sec between the last rep of an exercise and the 1st rep of the next exercise.
If you are already do cardio on your lifting days than adding cardio on your off days will be fine to help you on your fat burning quest. If it is possible on the off days, wake up and drink some water and do your cardio before breadfast. Keep doing on your off days and after just a week or two you will already be able to see the diffrence.
DA
Day 1-Meltdown
Day 2-Cardio
Day 3-Meltdown
Day 4-Cardio
Day 5-Meltdown
Day 6-Cardio
Day 7-Off
Will this work, provided that I can drag myself out of bed? Also, does this mean on my cardio days that I can can have 100g of carbs? Lastly, how much cardio per cardio day is too much?
It all depends on your goals and how your body reacts to cardio/wieght training/different foods.
Years ago when all i cared about was losing body fat I would get home from school and go jogging/walking for 2-3 hours in the florida sun with 2 pairs of sweats on. My diet was alright and I had not even began to learn anything about training.
Now I know for me, I gain and lose fat pretty easy depending on how much sugar I eat and how much cardio I do. I also have found that I gain as much muscle when I take in very little sugar post workout as when I take in lots. Either way as long as I eat tons of protien all day and right before bed I can grow pretty decently now.
So find what works for you and then do it the best you know how while learning along the way.
DA