Thanks a lot!
[quote]CU AeroStallion wrote:
Chad,
since you asked, I’m gonna throw a Q at ya I’ve been thinking a lot about lately:
What would you say is the best way to identify which fiber types an individual has the greatest growth potential for, ie. which set/rep schemes would probably be the best for an individual to train in order to get bigger, stronger and faster?
I’ve read you say that you would do 10x3 if you could only do one set-rep scheme, and I’m wondering if you think that would work best for everyone or just a portion of trainees as it seems that many of the more bodybuilding oriented training has focused on many more reps per set, often using around 8 to 12 reps per set.
Also, if there is a way to identify which set/rep scheme may work best for one person, do you beleive in that kind of methodology in training to get bigger, stronger, and faster (Such as training a specific way more often, such as 10x3, or 4x6, or 2x13?)
Thanks for the open Q session, I [/quote] still [quote] look forward to your response.[/quote]
pittycent,
Click “Articles Library” (left side of screen)
Click “Authors”
Click “Chad Waterbury”
There you have it everything CW has had published here.
Hope that helps.
Phill
I’m here. Ask away!
[quote]CU AeroStallion wrote:
CU AeroStallion wrote:
Chad,
since you asked, I’m gonna throw a Q at ya I’ve been thinking a lot about lately:
What would you say is the best way to identify which fiber types an individual has the greatest growth potential for, ie. which set/rep schemes would probably be the best for an individual to train in order to get bigger, stronger and faster?
I’ve read you say that you would do 10x3 if you could only do one set-rep scheme, and I’m wondering if you think that would work best for everyone or just a portion of trainees as it seems that many of the more bodybuilding oriented training has focused on many more reps per set, often using around 8 to 12 reps per set.
Also, if there is a way to identify which set/rep scheme may work best for one person, do you beleive in that kind of methodology in training to get bigger, stronger, and faster (Such as training a specific way more often, such as 10x3, or 4x6, or 2x13?)
Thanks for the open Q session, I still look forward to your response.
[/quote]
I would never say that one method works best for everyone. Yes, 10x3 is great, but it’s great because very few trainees have used it.
For trainees who primarily seek size, I usually initiate programs with loads >80% of 1RM. In addition, I’ll focus on compound movements for the targeted muscle groups. Generally, I’ll begin with a set/rep volume of 24. After 3 weeks of assessment, I’ll then determine if the trainee mandates a greaeter volume for optimal hypertrophy. At that point (if it’s necessary), I’ll increase the volume to 30.
Here’s the bottom line. When I train my clients for hypertrophy I first focus on maximal strength type parameters with sufficient volume. I do this instead of merely adding sets or reps to traditional parameters such as 3x12. Remember, if you want to increase size/strength you should train outside of the rep guidelines that you’ve spent the most time adhering to.
[quote]deshawn wrote:
Chad :
What do you recommend for some calf growth? Thanks[/quote]
My first Branding Iron column has an outstanding calf program. Here’s the link
Which of your programs would you suggest to a beginner looking to gain mass and strength? ABBH? and after that ABBH 2?
[quote]MiniTank wrote:
Which of your programs would you suggest to a beginner looking to gain mass and strength? ABBH? and after that ABBH 2?[/quote]
There are numerous ways to do this, but I’d suggest:
Big Boy Basics
ABBH
ABBH II
Triple Total Training
Chad,
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.
Chad. What are your thoughts on periodization? How do you periodize since you advocate not separately training different strength qualitites since the ones untrained might see a deterioration, so essentially what do you periodize, how do you manipulate frequency and volume and intensity in a macrocycle or mesocycle even? This is all in regards to strength training primarily, not bodybuilding, if you need to know.
Thanks man, you and Staley rule!
Amir
[quote]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[/quote]
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!
[quote]leon79 wrote:
Chad,
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.[/quote]
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).
Ok, I’ll ask you:
What’s the threshold for volume BEFORE one starts to see appreciable mass gain and that one still increases limit strength with?
I ask b/c I’m at the top end of my weight class in MA and happy in the class, but I want to start competing in PL meets when I graduate next year. I’m all about relative strength. Also, I like my rock climbing and mass sucks for that. I’m tall and lanky but I don’t care. I’m agile and I like my class, and my cliffs.
Longtime westsider. How do I maximize the nervous adaptations and minimize mass?
[quote]AMIRisSQUAT wrote:
Chad. What are your thoughts on periodization? How do you periodize since you advocate not separately training different strength qualitites since the ones untrained might see a deterioration, so essentially what do you periodize, how do you manipulate frequency and volume and intensity in a macrocycle or mesocycle even? This is all in regards to strength training primarily, not bodybuilding, if you need to know.
Thanks man, you and Staley rule!
Amir[/quote]
My thoughts on periodization would require a 6-part article!
Here are the Cliff notes of my methods:
Don’t train more than 3 strength qualities in a microcycle.
Don’t neglect any strength quality that’s integral to an athlete’s performance for more than 3 weeks.
Utilize load, volume, and speed progressions throughout the cycle, but don’t concentrate on just one of the three.
Loading and volume progressions can definitely be used concurrently. Traditional linear periodization advocates say this isn’t so, but it is. In fact, that’s exactly how my ABBH program is designed.
Taper the volume every 3-4 weeks.
Unload elite trainees every 4 weeks; novice trainees every 6 weeks. (These are not set in stone, just basic guidelines).
That’s all for now. I’ll leave the rest to future articles.
[quote]Aragorn wrote:
Ok, I’ll ask you:
What’s the threshold for volume BEFORE one starts to see appreciable mass gain and that one still increases limit strength with?
I ask b/c I’m at the top end of my weight class in MA and happy in the class, but I want to start competing in PL meets when I graduate next year. I’m all about relative strength. Also, I like my rock climbing and mass sucks for that. I’m tall and lanky but I don’t care. I’m agile and I like my class, and my cliffs.
Longtime westsider. How do I maximize the nervous adaptations and minimize mass?[/quote]
Generally, shoot for 3x3 before 2-3 week with >85% of 1RM. Focus on compound lifts and olympic lifts. Snatches and cleans with the aforementioned parameters work extremely well to maintain/increase maximal strength levels without inducing hypertrophy.
Also, keep your calories at maintenance, not higher.
Back to your original question of threshold. This is very individualized, but if you primarily seek strength without mass, I’d keep the set/rep parameters below 15.
[quote]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![/quote]
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
Not to kiss your ass, but I will. Youre a true supercoach. And thanks for replying, Ill log these down when devising my next routine.
Chad, comeon, you know you wanna churn out that 6 part article, Im sure youve got so many damn ideas you just know you NEED to spurt out! Go for it! That would be something I would look forward to more than anything, a detailed comprehensive guide to periodization concepts by C.W.
Wow.
Amir
[quote]Chad Waterbury wrote:
AMIRisSQUAT wrote:
Chad. What are your thoughts on periodization? How do you periodize since you advocate not separately training different strength qualitites since the ones untrained might see a deterioration, so essentially what do you periodize, how do you manipulate frequency and volume and intensity in a macrocycle or mesocycle even? This is all in regards to strength training primarily, not bodybuilding, if you need to know.
Thanks man, you and Staley rule!
Amir
My thoughts on periodization would require a 6-part article!
Here are the Cliff notes of my methods:
Don’t train more than 3 strength qualities in a microcycle.
Don’t neglect any strength quality that’s integral to an athlete’s performance for more than 3 weeks.
Utilize load, volume, and speed progressions throughout the cycle, but don’t concentrate on just one of the three.
Loading and volume progressions can definitely be used concurrently. Traditional linear periodization advocates say this isn’t so, but it is. In fact, that’s exactly how my ABBH program is designed.
Taper the volume every 3-4 weeks.
Unload elite trainees every 4 weeks; novice trainees every 6 weeks. (These are not set in stone, just basic guidelines).
That’s all for now. I’ll leave the rest to future articles.
[/quote]
Hi Chad,
For someone mainly interested in gaining muscle mass, do you recommend taking a week off from training every once and a while? If so, how often?
Thanks,
David
Edit: Nevermind, CW, I saw you addressed this earlier. Thanks!
CW, have you ever trained a “hardgainer” type person, e.g. small wrists, poor recovery, etc.? If so is there anything different you do with your programs to get mass gains?
Which of your routines would you recommend most for a person like that? Any adjustments?
Thanks for your time,
R
thanks for the response. Is that set/rep at 15 or lower, is that per workout or per week?
If per workout, then how many per week?
If per week, then how does “dynamic day” to use the westside name fit in? that’s 20 reps, albeit at an explosive weight.
I recall you saying something to the effect in your 10X3 article that muscles needed about 30 reps a week at 80% or so to get big using that percentage. Or something…I can’t look it up right now b/c I’m in full cramming mode for finals, but I think I got it about right.
Finally, how should I deload if my volume is already low? Just go from 85% to 65-70% for a week?
Thanks again!
