[quote]Disc Hoss wrote:
Chad Waterbury wrote:
C’Dub,
How can I create a shoulder specialization program similar to your 6 day per week program for triceps? I know many don’t advocate direct delt work, but I only make significant progress by making these lazy things work.
thanks,
DH
Disc Hoss,
Usually, the best deltoid gains derive from hitting all angles of presses and rows with maximal strength parameters. But, isolation exercises definitely have their place. I hope you have access to a low-pulley cable since it’s necessary for some of the prescribed movements.
Day 1
A1 Incline BB Bench
A2 Bent over BB Rows
5x5 with 90s rest
Standing DB Side Raises
8x5 with 90s rest
Day 3
A1 Decline BB Bench
A2 Pull-ups
10x3 with 60s rest
Front/Side/Rear Delt DB Raises
Note: grab a light pair of dbs, perform 20 front raises, 20 side raises, 20 bent-over rear delt raises. No rest between variations - this is brutal!
Rest 3 minutes and repeat once more
Day 5
A1 Flat DB Bench Press
A2 BB Upright Rows
4x8 with 75s rest
Low-cable pulley side raises
10x3 with 75s rest
This program will swell up those delts!
Awesome Chad. More than I expected, man. What if I didn’t have access to a low pulley ;-). Would lean away laterals suffice?? Stuck at home to train with basic stuff.
DH
[/quote]
Yes, that would suffice. Keep in mind, the above program is brutal when used concurrently with other major lifts. Therefore, I recommend you minimize all other lifts as much as possible.
I was re-reading your Triple Total Training article in which you mention the different types of periodization. Through TTT and Westside, I’m familiar with the conjugate method, and I understand the type of linear periodization that is widely discredited on this site. What I’m not clear on is the undulating periodization that you mention in the TTT article. Would this be something like CT’s Pendulum Training?
I’m just looking to expand my training knowledge.
Thanks for your time.
Actually, my TTT program is more of a “conjugate” type of periodization. This is due to the fact that the program taxes different strength qualities with different rep speeds and loads. Undulating periodization relates to changing the set rep scheme throughout the week without an emphasis on different strength qualities and rep speeds (eg, ABBH and BBB). [/quote]
Thanks for clearing that up.
Another question: your programs have us training each muscle group anywhere from twice to four times a week, and you’ve repeatedly advocated training muscles more often. Are you ever in favor of a more traditional bodybuilding split, working each muscle group once a week?
Would an advanced trainee who could handle a higher load eventually need to train his muscles less frequently to allow them to fully recover?
Hi Chad, I’ve followed your writings for a while, taking bits and pieces out of each one, and even trying a couple of your routines for a couple of months. My question is this. . .
My goal in training is to get stronger for wrestling, mostly upper body wrestling as this is what I am going to nationals to compete in… Are there any specific lifts you could recommend that would be good for this, and also, any good routines or modifications to routines i could do? thanx.
btw, i am currently doing a modified westside routine with sandbag work, rock climbing once a week, as well as regular practice, but i have modified all that to work to a point where i dont burn out from overtraining to quickly…
Chad, what are the differences in purpose between TBT and ABBH? By that I mean, is ABBH intended for more advanced lifters to add mass after a plateau, or would it be equally as effective for a person coming off a 6 month hiatus from lifting? I’m leaning more towards TBT at the moment, as I saw some impressive gains the last time I used a whole-body routine.
What would be the benefits of one over the other for a person like myself who is just getting (re)started-out?
After coming off of QD and taking a week off, I started Waterbury Method this week. I can’t believe how far I’ve come using your programs over the last few months. I continue to gain lean mass while losing fat and staying right around 215lbs. I need to check, but I think I’m finally under 10% BF now. I know I can’t expect to make gains like this forever, but I know it’s because of how I’m training now.
I’m curious why you don’t include dead lifts in QD and WM? I haven’t done them since TBT. I plan on doing either ABBH I or TBT again after WM, so I’ll be able to do them again soon.
I just started your TTT program today ive been researching some of your programs and there all great, but i decided to do the Triple total training routine, but let me get to the point, on day one i was wondering if i could change the front squat to the regular squat (where the bar rest on your traps) because i dont have a squat rack and the bar kinda scracthes my body so the squat would be easier on my skin, and i think it would work out more, but if you had a certain reason for it, it want kill me to do them.
Thanks…