For those of you who aren’t engrossed in the MJ acquittal, I’m here for questions!
Hi Chad!
When training each muscle groups 3 times a week, and the goal is prioritating quads, calfs and trapezius (there two pictures pictures of me in the physic and perfomance photo sessions)- should I always start each training session with these muscle groups? And what about rest of the body, should I cut down volume on the other muscle groups and increase it for the weaker body parts when training them 3 times a week?
I have traing mostly using your principles the last couple of years with good sucsess.
Chad, do you think someone who does not have significant strength (BP-200, Squat-210, Deadlift-210) should concentrate on getting stronger before worrying about hypertrophy programs and the like? Should they concentrate on a routine consisting of a Squat or DL, a Press, a Pull,and an Ab exercise with low sets 2-3 with 3-5 reps for 4-5 days a week?
Thanks for your help Chad!
CW awhile back you said that a professor of yours had told you" I’ve seen traps grow best with 8-10 sets of 3-4 reps with 80% of their 1RM but the sets don’t last longer then 2 seconds"
So what kind of tempo do you recommend or would it be more of a ballstic type sets where you just popping them up and doing using your kinetic energy
Hey Chad how are you? well i’d like a little help. i’ll give you a little history first. i’m 37 and i’ve been training for about 26 years. Last year i got into powerlifting well atleast in the deadlift. I had worked my way to about 600 lbs in the 165’s this was in March but by April I had lost considerable strength and was only able to pull 530 @ 162 at the meet. I was also force feeding just to keep my weight up. In July I was diagnosed with stage III lymphoma. That explains why I lost my strength… but anyways what I need help with now is I tore my right beceps tendon this Feb as a result of the chemo I went through…
By the way the cancer is gone!!! I want to get back into powerlifting. The tendon is healing okay, but I have a little pain in my shoulder when working bench. I think my biceps rolling up may have caused it. I know this is getting a little long but I’d like your input on what you think the best type of program for powerlifing. Should i train each lift by itself or stick to you whole body training?? What’s your opinion on box squats and board work?
Hope you might be able to help
Danny Aguirre
[quote]mikeynorth wrote:
Hi Chad!
When training each muscle groups 3 times a week, and the goal is prioritating quads, calfs and trapezius (there two pictures pictures of me in the physic and perfomance photo sessions)- should I always start each training session with these muscle groups? And what about rest of the body, should I cut down volume on the other muscle groups and increase it for the weaker body parts when training them 3 times a week?
I have traing mostly using your principles the last couple of years with good sucsess.[/quote]
It’s usually most advantageous to begin your sessions with the exercises that target your lagging muscle groups. Since the nervous system is fresh, you can handle larger loads.
Generally, it’s a good idea to drop the volume of your other bodyparts to 60-70% of original amount.
[quote]cbichsel wrote:
Chad, do you think someone who does not have significant strength (BP-200, Squat-210, Deadlift-210) should concentrate on getting stronger before worrying about hypertrophy programs and the like? Should they concentrate on a routine consisting of a Squat or DL, a Press, a Pull,and an Ab exercise with low sets 2-3 with 3-5 reps for 4-5 days a week?
Thanks for your help Chad! [/quote]
Yes I think it’s very beneficial to focus on building up your maximal strength (especially if that’s the goal). If you do, you’ll also add muscle.
2-3 sets of 3-5 reps 3x/week will suffice providing the trainee doesn’t seek hypertrophy. If the trainee also wants hypertrophy, I’d recommend 5x5 and/or 10x3 alternated for each body part 2x/week.
[quote]bigpump23 wrote:
CW awhile back you said that a professor of yours had told you" I’ve seen traps grow best with 8-10 sets of 3-4 reps with 80% of their 1RM but the sets don’t last longer then 2 seconds"
So what kind of tempo do you recommend or would it be more of a ballstic type sets where you just popping them up and doing using your kinetic energy[/quote]
Tempo should be as fast as possible during both the eccentric and concentric phases.
No decision necessary - MJ vs. Q + A with Chad Waterbury.
I’m in my second week of full body training; it’s going really well. I’m thinking ahead in terms of what my long-term goals should be.
Your Set/Rep Bible was great - printed it off and memorized. Is it possible for the trainee to train all body parts 4 times a week for the goal of muscle size or would the natural trainee eventually have to prioritize somewhat (ie. training chest and back 4 times a week in the hypertrophy range (66, 410, 512, and 58) and training legs and shoulders 2-3 times a week in a similar rep range or for one geared more towards the “strength end” of the spectrum).
I might be surpised at what the body can take. My plan is to continue with full body training for a full 8-10 weeks and get each bodypart used to 3 times a week training. Then, if I can survive Quattro Dynamo, everything should be up to par to push the upper envelope (QD looks pretty bad ass). Is that a fair assessment?
I know everyone wants sample programs for everything; but using Full Body Training, then Quattro Dynamo, and then doing something like I mentioned earlier (2 bodyparts at a time 4 times a week for hypertrophy, 2 other bodyparts 2 times a week primarily in the strength range; then rotating what is “specialized.”) thiking on the right track?
I’m rambling - I guess the ideal plan would be hitting everything four times a week (I am aware how prioritizing a group can lead to imbalances, but I also think it might have a place if rotated properly); it’s just a matter of how to set it up without burnout.
Great article, I’m definately thinking over the possibilities.
JamminJS
Chad
Thanks for the pm on my program. I am wondring though on the WM can I replace the 10x3 chins for 10x3 deadlifts? I am also ondering where could I could put the chins. Thanks
[quote]dan4745 wrote:
Hey Chad how are you? well i’d like a little help. i’ll give you a little history first. i’m 37 and i’ve been training for about 26 years. Last year i got into powerlifting well atleast in the deadlift. I had worked my way to about 600 lbs in the 165’s this was in March but by April I had lost considerable strength and was only able to pull 530 @ 162 at the meet. I was also force feeding just to keep my weight up. In July I was diagnosed with stage III lymphoma. That explains why I lost my strength… but anyways what I need help with now is I tore my right beceps tendon this Feb as a result of the chemo I went through…
By the way the cancer is gone!!! I want to get back into powerlifting. The tendon is healing okay, but I have a little pain in my shoulder when working bench. I think my biceps rolling up may have caused it. I know this is getting a little long but I’d like your input on what you think the best type of program for powerlifing. Should i train each lift by itself or stick to you whole body training?? What’s your opinion on box squats and board work?
Hope you might be able to help
Danny Aguirre[/quote]
Oh man, what an incredible story! And a 600 pull at 165? That’s outstanding! But most of all, I’m happy to hear the lymphoma has been abated.
As for the PL guidelines, what did you use before getting sick? Obviously, that method worked well for you. Overall, I recommend you train each body part 2x/week with maximal strength and speed strength work. Perform 2 upper and 2 lower sessions each week. I have yet to write a PL program for T-Nation, but there are many great programs in the archives.
Box Squats are outstanding; so are board presses. If your hips are weak, the box squats will help. Also BS will improve your squatting technique while saving your knees.
Board presses are incredible for maximal strength increases for the triceps.
[quote]JamminJS wrote:
No decision necessary - MJ vs. Q + A with Chad Waterbury.
I’m in my second week of full body training; it’s going really well. I’m thinking ahead in terms of what my long-term goals should be.
Your Set/Rep Bible was great - printed it off and memorized. Is it possible for the trainee to train all body parts 4 times a week for the goal of muscle size or would the natural trainee eventually have to prioritize somewhat (ie. training chest and back 4 times a week in the hypertrophy range (66, 410, 512, and 58) and training legs and shoulders 2-3 times a week in a similar rep range or for one geared more towards the “strength end” of the spectrum).
I might be surpised at what the body can take. My plan is to continue with full body training for a full 8-10 weeks and get each bodypart used to 3 times a week training. Then, if I can survive Quattro Dynamo, everything should be up to par to push the upper envelope (QD looks pretty bad ass). Is that a fair assessment?
I know everyone wants sample programs for everything; but using Full Body Training, then Quattro Dynamo, and then doing something like I mentioned earlier (2 bodyparts at a time 4 times a week for hypertrophy, 2 other bodyparts 2 times a week primarily in the strength range; then rotating what is “specialized.”) thiking on the right track?
I’m rambling - I guess the ideal plan would be hitting everything four times a week (I am aware how prioritizing a group can lead to imbalances, but I also think it might have a place if rotated properly); it’s just a matter of how to set it up without burnout.
Great article, I’m definately thinking over the possibilities.
JamminJS
[/quote]
Yes, you’re thinking along the right tracks. I’ll be writing an article in the near future on some of the issues you mentioned.
It’s best to get your body accustomed to TBT 3x/week for 6-8 weeks before moving toward 4x/week. When you decide to go down the 4x/week road, give my QD program a try.
[quote]deshawn wrote:
Chad
Thanks for the pm on my program. I am wondring though on the WM can I replace the 10x3 chins for 10x3 deadlifts? I am also ondering where could I could put the chins. Thanks[/quote]
Yes, you can replace those exercises. Replace chins with one of your upper back exercises during the week.
Thanks for the reply Chad. Before the cancer I was training training twice a week I did a heavy day of 2 to 3 reps and a lighter day of 6 to 8 reps. I’ve talked to some guys at the gym who have had goos success with The “westside” tpye training and they’re telling me to drop the higher reps and do one day of speed work and one heavy day? They also kep telling me there’s no need to train the deadlift? That’s my favorate lift!!
Box squats are new to me but I’ll give them a shot! Have you looked into Westsides training programs and if you have what do you think about it?
Thanks Danny
[quote]Chad Waterbury wrote:
Yes, you’re thinking along the right tracks. I’ll be writing an article in the near future on some of the issues you mentioned.
It’s best to get your body accustomed to TBT 3x/week for 6-8 weeks before moving toward 4x/week. When you decide to go down the 4x/week road, give my QD program a try. [/quote]
Thanks Chad - I will keep you posted.
JamminJS
[quote]dan4745 wrote:
Thanks for the reply Chad. Before the cancer I was training training twice a week I did a heavy day of 2 to 3 reps and a lighter day of 6 to 8 reps. I’ve talked to some guys at the gym who have had goos success with The “westside” tpye training and they’re telling me to drop the higher reps and do one day of speed work and one heavy day? They also kep telling me there’s no need to train the deadlift? That’s my favorate lift!!
Box squats are new to me but I’ll give them a shot! Have you looked into Westsides training programs and if you have what do you think about it?
Thanks Danny[/quote]
Westside is a great set of training principles. I’m definitely an advocate of their system.
Chad,
Started QD last week. Explosive Strength day was supposed to be on SAT, but I wasn’t feeling well that last few days and took the last three days off. Tomorrow is Tuesday, should I start over or do the Explosive Strength day?
If I do explosive tomorrow, can I jump back into the Max strength on Wed and Endurance on Thurs?
greetings Sir Chad!
i hope this is not too late as i am on a different time zone… i have posted 3x but it seems i was too late…
anyway, i have copleted the first 23 days of ABB, now onto the scond phase, i read before starting ABBHII to justs witch the set/rep parameters for another 23 days. this is what i am currently doing.
my questions are:
1.which grip do i use for the bent over rows? i am usinng a pronated grip, but since you suggested no direct arm work, do i use a supinated grip instead?
2.on the front squats, i should not be failing at the sixth set right? if i do, then it means i am going too heavy? i usually run out of steam by the 6ht set.
3.do i keep the weight constant, on say bench presses? even on a3x10 day? or do i imply some sort of wave loading?
hope this finally gets answered!
thanks for your time!
Chad -
I don’t really have a question. I just wanted to thank you for the “Set/Rep Bible” article you wrote. That was one of the most useful articles ever - at least for me.
Hi Chad,
I am doing TTT (in the third week) and taking 4-AD-EC. I haven’t done any cardio beacuse my goal is to gain mass, now I was wondering if I should take one of the REST day out (Sunday). So, there will be only 1 day rest between workouts.
Or should I do the cardio for faster recovery?
Thanks!
GB