[quote]silent j wrote:
Chad Waterbury wrote:
silent j wrote:
My head is spinning is if im in a gym full of hyperlordotic lap dancers in thongs doing slow tempo squats… (sorry loss of blood to the head there)
In short i need some direction buddy. The aim is fat loss, im 6’1. 217lbs, approx 18% BF and trying to get lean (i work as a male stripper so it helps being Christian Thibaudeau like (apart from the bald head!)
Im hoping you can help buddy but in the meantime ill get back to my thoughts of that spandex gym heaven…
Silent j
I’m not sure if you mistakenly posted this on my forum, instead of CT’s? But, my advice is this:
Start taking a liver support formula such as Nature’s Way Advanced Detox Formula. It sounds like you might have insufficient liver functioning.
Remain on the T-Dawg 2.0 diet and follow it to the “letter.” Or, simply incorporate Berardi’s “7 Habits of Effective Eating” plan.
Follow my Outlaw Strength and Conditioning program. It sounds like you aren’t new to training, therefore, this workout will help rip off the fat.
Take 6 grams of Fish Oil capsules everyday.
Take 5 grams of micronized creatine everyday.
Use HOT-ROX for further fat loss support.
Thanks buddy, no this wasn’t meant for CT i just couldn’t help a little joke at the fella, especially after seeing his pics he recently posted!!!
Your advice is great iv never really looked at my liver function before and after doing some research i think you’ve hit the nail on the head.
Regarding fish oil caps’ whats the deal with the idea that the fatty acids are broken down in the incapsulating process due to the effects of light and heatr, and then rendered useless, would it be more beneficial to go straight for some of Udo’s finest?
Mate gotta say big thanx to getting back to me on this one, its well appreciated. Do you or any of the T-Nation guys get to come over to the UK for lectures because im studying my NSCA and could use some inspiring lectures?
Silent j[/quote]
Fish oil caps are anything but useless. Anyone who says otherwise is merely pushing his product. Take them as I recommended and you’ll be much better off.
[quote]Uscumla Beograd wrote:
Chad I have a wrist injury can you give me some advice how to train with wrist injury . I can perform only squat,good mornings,pec-dec=normal; row(but I can only lift 60% of 1RM); and other exercises with light weights(40% of 1RM).
Please , I’m desperate I didn’t train 1 month ?[/quote]
Choose any upper body exercise that doesn’t cause wrist pain. Use high rep sets (22-25/set) and go to failure. Normally, I don’t recommend failure training, but in your case it’s sufficient.
Focus your lower body training on heavy load parameters such as 10x3 and 5x5 in order to keep your “total” body strong.
Unfortunately I neglected my rear delts over the past few years, and now suffer from an imbalance. While I’ve been focusing more on my rear delts as of late and see improvement, how could I successfully incorporate this work into say, ABBH or TBT? My fear is that while I could easily add rear delt work in, with any chest exercises I’d be counteracting the rear work…two steps forward, one step back. Thanks for your time and assistance! Keep up the great work.[/quote]
If your chest strength/development is up to par, I recommend you cut your chest training volume in half while keeping back (rear delt) work as prescribed. For instance, on ABBH Day 1, Bench and Rows with 10x3 are recommended. Therefore, you’ll perform 5x3 for bench and 10x3 for rows. Also, upright rowing is outstanding for rear delt development. You can use them in place of pull-ups on your 5x10 day.
I don’t think I have ever read anything about tempos or rotator exercises in your articles. What is your advice on them?[/quote]
Generally speaking, focusing on tempo is unnecessary. You should perform the concentric phase as fast as possible, and control the lowering phase.
External rotation exercises are excellent for those who need the extra work. But, the compound exercises I prescribe are usually sufficient to challenge the external rotators. Although, feel free to add in some external rotator work at the end of your upper body workouts.
In the recent “Old Farts” Think Tank, you suggested older lifters use lighter weights to save on the joints. I have tendonosis in my knee and elbow and realize that it would be wise to lighten up (i.e. <80% 1RM). However, my concern is that the ligher loads will not affect my fast twitch fibers, thus impeding strength and hypertrophy gains.
On a similar note, what do you think of Volume Training (e.g. 10x10 or 12x8). While it feels good on the joints, is there some fiber conversion toward Type I?
I think I’ve finally read all your past T-Mag articles, good stuff.
One article that sticks out; you are talking about the benifits of working each bodypart twice a week (or more). Anyway, you talk about old-school German Volume training and instead of following it “as written” - training the bodypart again the same week on a 2100 rep scheme (it was trained 1010 earlier in the week).
Would this be a doable program for a few weeks? Or is it overkill for a natural trainee (is ABBH a more realistic program overall)? I’m thinking of giving it a shot for 21 days.
I thought it might be fun to try for a change of pace (talk about a new stimulis) - been doing low reps for quite some time now.
I have a recent conversation with CT about his BCAA usage and ended up with some interesting insight to creatine supplementation.
CT stated:
The stack is also anabolic as BCAA have been show to directly stimulate protein synthesis. Creatine does so indirectly by increasing intramuscular pressure, which acts as a signal for the body to increase protein synthesis.
He suggested using a dose of 5g creatine between every meal up to 5x’s per day which contrasts most threads I’ve read usually read dictating only a 3g-5g intake once a day.
My question is what is are your or Shug’s thoughts behind CT’s above comment on creatine usage knowing he’s a genetic freakazoid who we’re all jealous of!
I’ve decided to start training at home again. I have a nice setup, but I don’t currently have a way to do leg curls or calve raises. When your programs call for these, what do you recommend as a substitute?
In the recent “Old Farts” Think Tank, you suggested older lifters use lighter weights to save on the joints. I have tendonosis in my knee and elbow and realize that it would be wise to lighten up (i.e. <80% 1RM). However, my concern is that the ligher loads will not affect my fast twitch fibers, thus impeding strength and hypertrophy gains.
On a similar note, what do you think of Volume Training (e.g. 10x10 or 12x8). While it feels good on the joints, is there some fiber conversion toward Type I?
Thanks for all of your inspiring contributions,
Brian [/quote]
You’re correct to assume that lighter loading protocols won’t provide the necessary stimulus to keep the largest fibers from deteriorating, but this is a necessary side-effect of aging. As long as you keep the intensity high on the lighter load protocols, you’ll be fine. In addition, be sure to focus on compound exercises since they produce the most hypertrophy.
I’m not a fan of 10x10 training, but it could be a viable option for older trainees. Keep in mind, you won’t gain appreciable levels of strength, but you could stimulate some hypertrophy.
Bottom Line: Don’t be concerned with fiber conversions, instead, be concerned with pain-free, lifelong lifting endeavors.
Chad: I broke my record on the bench today.
I pushed 345 for 1 rep at a bodyweight of 203. The last max I did was on my injured wrist when I weighed 225lbs and that was only 340. The set was EASY and I’m quite confident I can do 350. Also please send me a new, improved, and larger dip belt b/c I’m having issues putting 75lbs on it (Also did 280 for 10x3 on squats today which was quite easy since I tried a wider stance than normal)
I do have a question though.
I leave for NY next week and I’ll probably start the singles club either on Wednesday or 2 Mondays from no (probably 2 mondays from now and just Waterbury Method until then). Also I just finished up taking my bottle of 1-ad (three weeks at either 200 or 300mg/day) and I was wondering what I should do to maintain my gains?
Thanks
Jason
[quote]PKP284 wrote:
My question is what is are your or Shug’s thoughts behind CT’s above comment on creatine usage knowing he’s a genetic freakazoid who we’re all jealous of!
[/quote]
nitpick
CT has actually said on several occasions that his genetics are horrible and he succeeds despite of them, not because of them.
I think I’ve finally read all your past T-Mag articles, good stuff.
One article that sticks out; you are talking about the benifits of working each bodypart twice a week (or more). Anyway, you talk about old-school German Volume training and instead of following it “as written” - training the bodypart again the same week on a 2100 rep scheme (it was trained 1010 earlier in the week).
Would this be a doable program for a few weeks? Or is it overkill for a natural trainee (is ABBH a more realistic program overall)? I’m thinking of giving it a shot for 21 days.
I thought it might be fun to try for a change of pace (talk about a new stimulis) - been doing low reps for quite some time now.
JamminJS
[/quote]
First off, I don’t recommend GVT. I merely mentioned that method since it was very popular at the time of the article.
If you seek strength/muscle gains, stick to my ABBH, TBT, WM, etc with my 100 Reps to Bigger Muscles protocol on your off days for lagging body parts.
I have a recent conversation with CT about his BCAA usage and ended up with some interesting insight to creatine supplementation.
CT stated:
The stack is also anabolic as BCAA have been show to directly stimulate protein synthesis. Creatine does so indirectly by increasing intramuscular pressure, which acts as a signal for the body to increase protein synthesis.
He suggested using a dose of 5g creatine between every meal up to 5x’s per day which contrasts most threads I’ve read usually read dictating only a 3g-5g intake once a day.
My question is what is are your or Shug’s thoughts behind CT’s above comment on creatine usage knowing he’s a genetic freakazoid who we’re all jealous of!
[/quote]
The years I’ve spent experimenting with every creatine dosing protocol under the sun has forced me to conclude that any dose more than 5-10g/day provides little additional effect. This is especially true with the advent of micronized creatine mixed with Surge post-workout.
But, if CT recommended it to you, give it a shot. Just stay close to the ol’ pisser cause you’re gonna be spending lots of time in there!
I’ve decided to start training at home again. I have a nice setup, but I don’t currently have a way to do leg curls or calve raises. When your programs call for these, what do you recommend as a substitute?
Larry[/quote]
Calf raises can be performed anywhere. Just hoist a barbell across your traps, or hold a db in each hand. From that point, merely perform the calf raises off the floor. Or, you could simply stand on the edge of a step and perform them one leg at a time with a db in hand.
Leg curls are a little tougher to substitute. Generally, glute-ham raises with your heels hooked on any stable object works well.
[quote]Proteinpowda wrote:
Chad: I broke my record on the bench today.
I pushed 345 for 1 rep at a bodyweight of 203. The last max I did was on my injured wrist when I weighed 225lbs and that was only 340. The set was EASY and I’m quite confident I can do 350. Also please send me a new, improved, and larger dip belt b/c I’m having issues putting 75lbs on it (Also did 280 for 10x3 on squats today which was quite easy since I tried a wider stance than normal)
I do have a question though.
I leave for NY next week and I’ll probably start the singles club either on Wednesday or 2 Mondays from no (probably 2 mondays from now and just Waterbury Method until then). Also I just finished up taking my bottle of 1-ad (three weeks at either 200 or 300mg/day) and I was wondering what I should do to maintain my gains?
Thanks
Jason[/quote]
Excellent work!
I wouldn’t fret over losing your gains. If you were on a majorly illegal steroid stack, then it might be an issue. Trust me, the Single’s Club method will be sufficient provided you ingest 5g/day of micronized creatine, take Surge post-workout, and eat plenty of carbs in the AM.
Of course, keep protein intake up to par. You’ll be fine, in fact, your muscle mass might increase since you’ve been on an intense cycle. Indeed, periods of lower volume training - post high volume/intensity training - can often induce subsequent hypertrophy.
[quote]Chad Waterbury wrote:
Proteinpowda wrote:
Chad: I broke my record on the bench today.
I pushed 345 for 1 rep at a bodyweight of 203. The last max I did was on my injured wrist when I weighed 225lbs and that was only 340. The set was EASY and I’m quite confident I can do 350. Also please send me a new, improved, and larger dip belt b/c I’m having issues putting 75lbs on it (Also did 280 for 10x3 on squats today which was quite easy since I tried a wider stance than normal)
I do have a question though.
I leave for NY next week and I’ll probably start the singles club either on Wednesday or 2 Mondays from no (probably 2 mondays from now and just Waterbury Method until then). Also I just finished up taking my bottle of 1-ad (three weeks at either 200 or 300mg/day) and I was wondering what I should do to maintain my gains?
Thanks
Jason
Excellent work!
I wouldn’t fret over losing your gains. If you were on a majorly illegal steroid stack, then it might be an issue. Trust me, the Single’s Club method will be sufficient provided you ingest 5g/day of micronized creatine, take Surge post-workout, and eat plenty of carbs in the AM.
Of course, keep protein intake up to par. You’ll be fine, in fact, your muscle mass might increase since you’ve been on an intense cycle. Indeed, periods of lower volume training - post high volume/intensity training - can often induce subsequent hypertrophy. [/quote]
Ok thanks Chad! I read over the Single’s Club and it seems excellent; I just think I might have to subsitute barbells for some of the dumbell exercises (the wirst is almost healed and I can do chin ups and hold dumbells again but I can’t do dumbell curls or go as heavy as normal on regular curls).
So would you reccomend sticking to the Single’s Club for the full 14 weeks (with a break every 4 weeks and a slight modification to the program) or changing over to something else after the prescribed 4 weeks (Big Three Maybe…I think that’s the name).
I’ll keep the protein intake high as you suggest but any suggestions on the # of kcals I should ingest? My metabolic rate without working out is in the range or 3200-3500 daily. When I’ve caddied before though I’ve eatend 1 or 2lbs of cookie dough daily (2000kcals/lb) on top of normal food intake and lost weight. Also (being I’m vegetarian) any ideas for foods I can slip in my pocket or take with me when I’m on the golf course?
Thanks
Jason
P.S. Thank you SO much for your advice on how to possibly make some gains this summer. I’m finally starting to become happy with how I look and I don’t want to give that feeling up. Plus putting up a lot of weight feels pretty good
Chad; What is your view of doing say 6 sets of 4 varying degrees of bench say incline then do 2 sets of push ups with 45lb plate on the back. Also 6x4 of weighted chins with 2x8 1 arm rows and finishing with 4x5 Push Press for an Upper Body day?
(Also did 280 for 10x3 on squats today which was quite easy since I tried a wider stance than normal)