Hey CW, wondering if you caught my last post. I also have a couple extra questions in addition to the ones i posted above. What do you think about the Heavy Light Medium type of setup, undulating conjugate accum/intens. Whats your input on this type of training? and how would you go about setting one up geared for size , strength? Thanks for your time CW!
[quote]Chad Waterbury wrote:
BSUbird wrote:
Chad,
Do you feel blood flow is a limited factor in reaching optimal muscle hypertrophy in a particular muscle?
I am particularly interesting in the triceps surae. Is it possible that due to limited blood supply to lower leg is one reason why it is so difficult to achieve maximal hypertrophy in this muscle?
Wow, triceps surae, eh? That’s a term that isn’t thrown around the hypertrophy game very often. For those who are unfamiliar with this term, it relates to the gastroc lateral/medial heads, and soleus. It’s function is to stabilize the knee during the stance phase.
Do I feel like blood flow is a limiting factor? Probably, but I doubt it’s the sole factor. Insufficient nerve innervation should also be considered.
[/quote]
Let me restate that last sentence. What I meant was insufficient nerve transmission. The innervation can’t be changed.
Chad:
I’m getting ready to use your “perfect ten” schedule for my back. A few questions. Should the back exercise always be a fairly “intense” choice? i.e. would it make sense to choose, say, high cable rope pulls as the exercise, or should I stick with pull-ups, chest supported rows, one-arm DB rows, etc. Also, would heavy shrugs count as my back exercise for the day, or can I do them in addition to my back exercise?
Chad,
What would be an ideal workout to focus on explosive endurance ability, emphasizing lower body? Let’s say for a 10-15 period of continuous explosive work. I thought of doing cleans or snatches for reps, but there would be too much down time in between reps.
(my sport is sprint cycling)
thanks
[quote]ndhaon91 wrote:
Chad:
I’m getting ready to use your “perfect ten” schedule for my back. A few questions. Should the back exercise always be a fairly “intense” choice? i.e. would it make sense to choose, say, high cable rope pulls as the exercise, or should I stick with pull-ups, chest supported rows, one-arm DB rows, etc. Also, would heavy shrugs count as my back exercise for the day, or can I do them in addition to my back exercise?
[/quote]
a 50/50 balance of compound and single-joint variations works well for most trainees. “Intense” is not a word you want to add to the P10 plan - it’s intense enough!
[quote]KiloSprinter wrote:
Chad,
What would be an ideal workout to focus on explosive endurance ability, emphasizing lower body? Let’s say for a 10-15 period of continuous explosive work. I thought of doing cleans or snatches for reps, but there would be too much down time in between reps.
(my sport is sprint cycling)
thanks[/quote]
Explosive endurance is an oxymoron. You can’t be explosive for long periods of time. I suggest you separate the two variables. Train for explosive strength with high sets, low reps and short rest periods. Alternate this with low sets, very high reps and medium rest periods.
[quote]Xfactor88 wrote:
Hey CW, wondering if you caught my last post. I also have a couple extra questions in addition to the ones i posted above. What do you think about the Heavy Light Medium type of setup, undulating conjugate accum/intens. Whats your input on this type of training? and how would you go about setting one up geared for size , strength? Thanks for your time CW![/quote]
Heavy, light, medium training is good for most beginners. Undulating is good for hypertrophy; Conjugate is good for strength increases.
[quote]KiloSprinter wrote:
Chad,
What would be an ideal workout to focus on explosive endurance ability, emphasizing lower body? Let’s say for a 10-15 period of continuous explosive work. I thought of doing cleans or snatches for reps, but there would be too much down time in between reps.
(my sport is sprint cycling)
thanks[/quote]
In addition to my last post, limit your explosive work to cleans, snatches, etc. Perform cycling for the long duration sets (barbell squats also work well with long duration sets).
Hi Chad
This question will probably piss u off but:
If u had to design a program for someone to train a muscle group once a week ,what would it look like?
I know u love training a muscle group twice a week MINIMUM but just curious as to what u would have a trainee train a bodypart 1x weekly.
Thanks big fella
HHH
Chad,
I’m thinking of turning gay so I can ask you to marry me. If for nothing else, take it as the ultimate gesture of respect and admiration. Besides, Dan John is already taken. Thoughts?
;]
Bastard
[edit] he totally skated my post … seriously, i’ll get the ring LATER [end edit]
[quote]HHH wrote:
Hi Chad
This question will probably piss u off but:
If u had to design a program for someone to train a muscle group once a week ,what would it look like?
I know u love training a muscle group twice a week MINIMUM but just curious as to what u would have a trainee train a bodypart 1x weekly.
Thanks big fella
HHH[/quote]
Nah HHH, No question from you would piss me off.
For those who choose to train each muscle group (gasp!) once/week, I would shoot for a set/rep volume of 45-50 with >80% of 1RM.
[quote]Bastard Guy wrote:
Chad,
I’m thinking of turning gay so I can ask you to marry me. If for nothing else, take it as the ultimate gesture of respect and admiration. Besides, Dan John is already taken. Thoughts?
;]
Bastard
[edit] he totally skated my post … seriously, i’ll get the ring LATER [end edit][/quote]
Well, you ARE from California. Therefore, your post doesn’t surprise me too much. Thanks for the offer, but I think I’ll have to pass. Maybe Shugart is available?
Chad,
What are your recommendations on warming up before a workout and on post-workout recovery methods, such as stretching? Or, can you recommend a particular T-Nation contributer who has ideas that you like?
By the way, when are you coming out with an F’ing book that encompasses every assest of working out, including weights, cardio, nutrition, recovery, etc. I WANT THAT BOOK! I love your philosophy on so many aspects; they way you keep it simple and yet very intelligent.
Thanks for all your contributions to the nation!
Beauzo
hi there Waterbury. I have a question about volume tonight. You have recommened your TTT program along with NB3 programs for fat loss because they are low in volume. It may be obvious that these programs are less intense or lower in volume then some of your other programs, however do you have a way by which you determine volume. How might you explain why one program is easier on recovery then another? Is it just as simple as multiplying intensity by volume or are there other ways?