Questions?

Training Bodybuilding
141

[quote]Proteinpowda wrote:
Chad: For some reason today I went to the gym and didn’t feel like lifting. So I instead just decided I’m going to throw up some 1RMs. What would you make of these:
Bench - I hit 345 earlier in the week (while on 1-ad) but could not hit 350 today.
Squat - I put up 365 easily and I feel I could’ve done quite a bit more
Deadlift - I tried for 365…lets just say I sounded like a Kung-Fu movie as I tried to lift it. I lifted 335…barely and I almost dopped it.
Pullups without weight I can still only do 9 of; but I’m using 25 or 30lbs for the 10x3 on them.
I had no idea what my max on Seated Military would be so I threw up 185 far too easily; it felt like a 3 or 5RM to me.

So I’m guessing I need to work on my deadlifts a lot more :slight_smile:

Jason[/quote]

Yes, you definitely need to work on your deadlift numbers. The fact that you can almost bench what you dead is, well, not good.

But, then again, if you structure isn’t well suited for deads; and if you have no desire to compete in a powerlifting competition, then it’s no big deal. Just strive for continuous progress.

142

[quote]sasquatch wrote:
Chad

I know the body is made up of different fiber types.

I know that some people are dominated by one or the other.

Is it possible to be heavy slow or fast in your chest and heavy slow or fast in your legs?

Let me try to explain. Starting Waterbury Method this week. Monday was gruesome. Very hard to finish the bi/tri combo at the end. Today was 10*3 bench and it just didn’t seem as hard. Without the obvious differenc of squats to chest how could this be explained except for muscle type.

Should I drop to 70% max on squat day and go to 85% max on bench day?

Help.

By the way–just coming off TBT and then took one week off completely. Hope this is clear enough for you to understand[/quote]

Your query could be merely related to insufficient loading parameters. It sounds like your bench load selection was too light. If it’s easy, the load is too light. Increase the load on your bench - plain and simple.

143

I’ve seen your numerous routines listed in your recommend order. Is this order based at all on training experience? Personally, I’ve been lifting weights for about four years, but only seriously for the last year and a half. I’m just wondering if certain programs would suit me better than others because I’m no longer a beginner.

144

Chad,

I know recently there has been some coaches (including you) that have been suggesting Power Drive after a workout to help with CNS recovery.

I was wondering if you recommend adding Power Drive to the PW Surge or to take it an hour after the Surge.

Does it even matter?

Thanks

145

[quote]leon79 wrote:
I’ve seen your numerous routines listed in your recommend order. Is this order based at all on training experience? Personally, I’ve been lifting weights for about four years, but only seriously for the last year and a half. I’m just wondering if certain programs would suit me better than others because I’m no longer a beginner.[/quote]

The lists I often prescribe are based upon the “demand” that each program invokes. For instance, those new to training are advised to begin with ABBH, BBB, NB3 or TTT. This is merely due to the fact that these programs are less demanding (draining) than some of my others. But, that doesn’t mean that aren’t effective!

146

[quote]PharmD Pete wrote:
Chad,

I know recently there has been some coaches (including you) that have been suggesting Power Drive after a workout to help with CNS recovery.

I was wondering if you recommend adding Power Drive to the PW Surge or to take it an hour after the Surge.

Does it even matter?

Thanks[/quote]

Take it after your post-workout feedings on an empty stomach (if possible) mixed with carbonated water. Yes, the time you ingest it makes a difference.

147

Chad,

Does a bent over row work the same muscles as t-bar rows (without chest pad)?

What’s your opinion in using an EZ bar versus a straight bar for bicep and triceps exercises?

  • Larry
148

[quote]Chad Waterbury wrote:
sasquatch wrote:
Chad

I know the body is made up of different fiber types.

I know that some people are dominated by one or the other.

Is it possible to be heavy slow or fast in your chest and heavy slow or fast in your legs?

Let me try to explain. Starting Waterbury Method this week. Monday was gruesome. Very hard to finish the bi/tri combo at the end. Today was 10*3 bench and it just didn’t seem as hard. Without the obvious differenc of squats to chest how could this be explained except for muscle type.

Should I drop to 70% max on squat day and go to 85% max on bench day?

Help.

By the way–just coming off TBT and then took one week off completely. Hope this is clear enough for you to understand

Your query could be merely related to insufficient loading parameters. It sounds like your bench load selection was too light. If it’s easy, the load is too light. Increase the load on your bench - plain and simple. [/quote]

But the load was 80% of my max as prescribed on each lift? My question would then be–Are there suppose to be load max % differences between different body parts? Or, why was 10*3 at 80% max easier for my chest than legs?

149

Chad,

Which of your programs would you recommend using while in the police academy?

I’m running 3-5 miles 4Xweek and doing mostly bodyweight exercises (push ups, pullups,situps, ect).

Ideally I would like to increase strength and add a little lbm but because of the running I would be happy just maintaining strength and size.

It’s funny how they make even the 130lb guys run when they should really be put in the weight room. They really neglect strength training. It’s a shame.

150

[quote]LarryJr wrote:
Chad,

Does a bent over row work the same muscles as t-bar rows (without chest pad)?

What’s your opinion in using an EZ bar versus a straight bar for bicep and triceps exercises?

  • Larry
    [/quote]

Yes, bent over and T-bar rows work the same musculature.

The EZ curl bar is an effective tool. I use it for upright rows, reverse curls, and overhead triceps work. Obviously, there are more uses than I mentioned, but these are three important exercises.

151

[quote]sasquatch wrote:
Chad Waterbury wrote:
sasquatch wrote:
Chad

I know the body is made up of different fiber types.

I know that some people are dominated by one or the other.

Is it possible to be heavy slow or fast in your chest and heavy slow or fast in your legs?

Let me try to explain. Starting Waterbury Method this week. Monday was gruesome. Very hard to finish the bi/tri combo at the end. Today was 10*3 bench and it just didn’t seem as hard. Without the obvious differenc of squats to chest how could this be explained except for muscle type.

Should I drop to 70% max on squat day and go to 85% max on bench day?

Help.

By the way–just coming off TBT and then took one week off completely. Hope this is clear enough for you to understand

Your query could be merely related to insufficient loading parameters. It sounds like your bench load selection was too light. If it’s easy, the load is too light. Increase the load on your bench - plain and simple.

But the load was 80% of my max as prescribed on each lift? My question would then be–Are there suppose to be load max % differences between different body parts? Or, why was 10*3 at 80% max easier for my chest than legs?[/quote]

Yes, now you’re getting to the real issue. 80% of 1RM will usually equate to drastically different rep schemes between muscle groups. Therefore, % of 1RMs isn’t the most accurate method to prescribe loading parameters, but that’s what most trainees are most familiar with, therefore, I use them.

Here’s the bottom line: You should choose a load that forces you at/near failure on the last rep of the last set. If not, adjust accordingly. % of 1RMs merely represent a good place to start when selecting loads. But, most often, they need to be tailored to each trainee.

152

[quote]GashMan wrote:
Chad,

Which of your programs would you recommend using while in the police academy?

I’m running 3-5 miles 4Xweek and doing mostly bodyweight exercises (push ups, pullups,situps, ect).

Ideally I would like to increase strength and add a little lbm but because of the running I would be happy just maintaining strength and size.

It’s funny how they make even the 130lb guys run when they should really be put in the weight room. They really neglect strength training. It’s a shame.[/quote]

Big Boy Basics, ABBH, Triple Total Training, or Next Big 3. All of these programs would fit your needs well. Whichever program sounds most appealling (i.e. best fits into your schedule) should be up to you.

153

[quote]Chad Waterbury wrote:
leon79 wrote:
I’ve seen your numerous routines listed in your recommend order. Is this order based at all on training experience? Personally, I’ve been lifting weights for about four years, but only seriously for the last year and a half. I’m just wondering if certain programs would suit me better than others because I’m no longer a beginner.

The lists I often prescribe are based upon the “demand” that each program invokes. For instance, those new to training are advised to begin with ABBH, BBB, NB3 or TTT. This is merely due to the fact that these programs are less demanding (draining) than some of my others. But, that doesn’t mean that aren’t effective! [/quote]

Thanks for answering.

Just curious, what would you consider your more demanding programs?

154

[quote]leon79 wrote:
Chad Waterbury wrote:
leon79 wrote:
I’ve seen your numerous routines listed in your recommend order. Is this order based at all on training experience? Personally, I’ve been lifting weights for about four years, but only seriously for the last year and a half. I’m just wondering if certain programs would suit me better than others because I’m no longer a beginner.

The lists I often prescribe are based upon the “demand” that each program invokes. For instance, those new to training are advised to begin with ABBH, BBB, NB3 or TTT. This is merely due to the fact that these programs are less demanding (draining) than some of my others. But, that doesn’t mean that aren’t effective!

Thanks for answering.

Just curious, what would you consider your more demanding programs?[/quote]

TBT, WM, and QD.

155

Chad, two quick questoins.

  1. Any reason you reccomend 20 mins of moderate cardio instead of HIIT in your programs?

  2. My Chinup(palms away) strength really sucks and it is getting me angry. Every rep range I try I end up stalling once I get near what I know my max is for that range. Some weeks I even go backwards and LOOSE reps for a given added weight which is frusturating as hell.

Do you have any suggestions? I do them from a complete dead hang w/ a slight pause at bottom. I always fail right near the top like I cant make it the last few inches. These seems to happen a lot w/ me and back/lat movements. I always stall a few inches from complete scalpular retraction(if that term is the correct one??) Is this the usual place for people to fail or could it point to some possible weekness?

I will master the chinups as they are urking the hell out of me at this point. My goal is to reach about 15-20 unweighted.

156

[quote]Chad Waterbury wrote:
leon79 wrote:
Chad Waterbury wrote:
leon79 wrote:
I’ve seen your numerous routines listed in your recommend order. Is this order based at all on training experience? Personally, I’ve been lifting weights for about four years, but only seriously for the last year and a half. I’m just wondering if certain programs would suit me better than others because I’m no longer a beginner.

The lists I often prescribe are based upon the “demand” that each program invokes. For instance, those new to training are advised to begin with ABBH, BBB, NB3 or TTT. This is merely due to the fact that these programs are less demanding (draining) than some of my others. But, that doesn’t mean that aren’t effective!

Thanks for answering.

Just curious, what would you consider your more demanding programs?

TBT, WM, and QD. [/quote]

Great recommendations. WM looks good to me. I plan on hitting that when I return from vacation.

157

[quote]Helix wrote:
Chad, two quick questoins.

  1. Any reason you reccomend 20 mins of moderate cardio instead of HIIT in your programs?

  2. My Chinup(palms away) strength really sucks and it is getting me angry. Every rep range I try I end up stalling once I get near what I know my max is for that range. Some weeks I even go backwards and LOOSE reps for a given added weight which is frusturating as hell.

Do you have any suggestions? I do them from a complete dead hang w/ a slight pause at bottom. I always fail right near the top like I cant make it the last few inches. These seems to happen a lot w/ me and back/lat movements. I always stall a few inches from complete scalpular retraction(if that term is the correct one??) Is this the usual place for people to fail or could it point to some possible weekness?

I will master the chinups as they are urking the hell out of me at this point. My goal is to reach about 15-20 unweighted.[/quote]

  1. It’s much easier on the joints and CNS. But, that doesn’t mean that I don’t recommend HIIT, I certainly do! With my more advanced programs, it’s more effective to err on the lighter side with cardio recommendations. Therefore, that’s what I do.

  2. A chin-up is with your palms facing you. Nevertheless, you should follow my Volumes of Strength program for the chin-up (or pull-up) movement. It works very well.

158

Chad, two questions for you

  1. what is your best program to follow while on a modified T-dawg 2.0 diet, Im 21 looking to lose about ten pounds of fat and am consuming about 100-120 G of carbs, but with your workouts it seems like i need alot more (the deadlift days are killer following the 10x3 methods)

  2. i would like to try your Quatro Dynamo program in late summer and was wondering if it could be done givin no more MAG-10. should i get supps. like Alpha Male, ZMA, Methoxy-7, etc. or is my natural testosterone production enough at my age where i could just eat enough and see the same amounts of gains. also on a side note i would like to try to through in your tip of using close grip bench lockouts into my workouts but am not sure were or how to use them. thanks, your workouts are KILLER.

159

[quote]Chad Waterbury wrote:
sasquatch wrote:
Chad Waterbury wrote:
sasquatch wrote:
Chad

I know the body is made up of different fiber types.

I know that some people are dominated by one or the other.

Is it possible to be heavy slow or fast in your chest and heavy slow or fast in your legs?

Let me try to explain. Starting Waterbury Method this week. Monday was gruesome. Very hard to finish the bi/tri combo at the end. Today was 10*3 bench and it just didn’t seem as hard. Without the obvious differenc of squats to chest how could this be explained except for muscle type.

Should I drop to 70% max on squat day and go to 85% max on bench day?

Help.

By the way–just coming off TBT and then took one week off completely. Hope this is clear enough for you to understand

Your query could be merely related to insufficient loading parameters. It sounds like your bench load selection was too light. If it’s easy, the load is too light. Increase the load on your bench - plain and simple.

But the load was 80% of my max as prescribed on each lift? My question would then be–Are there suppose to be load max % differences between different body parts? Or, why was 10*3 at 80% max easier for my chest than legs?

Yes, now you’re getting to the real issue. 80% of 1RM will usually equate to drastically different rep schemes between muscle groups. Therefore, % of 1RMs isn’t the most accurate method to prescribe loading parameters, but that’s what most trainees are most familiar with, therefore, I use them.

Here’s the bottom line: You should choose a load that forces you at/near failure on the last rep of the last set. If not, adjust accordingly. % of 1RMs merely represent a good place to start when selecting loads. But, most often, they need to be tailored to each trainee.
[/quote]

Thank you for your time

160

Chad :

What do you recommend for some calf growth? Thanks