Hey all, I’m here for your queries.
Yo Chad, how’s the weather over your way? We’re at about 113 right now!
[quote]Chad Waterbury wrote:
Hey all, I’m here for your queries. [/quote]
[quote]Charles Staley wrote:
Yo Chad, how’s the weather over your way? We’re at about 113 right now!
Chad Waterbury wrote:
Hey all, I’m here for your queries.
[/quote]
Ha! I just made a post on your thread with the same topic!
We should have a joint training center in like casa Grande, eh? Think of the walk-in traffic we’d get!
[quote]Chad Waterbury wrote:
Charles Staley wrote:
Yo Chad, how’s the weather over your way? We’re at about 113 right now!
Chad Waterbury wrote:
Hey all, I’m here for your queries.
Ha! I just made a post on your thread with the same topic![/quote]
[quote]Charles Staley wrote:
We should have a joint training center in like casa Grande, eh? Think of the walk-in traffic we’d get!
Chad Waterbury wrote:
Charles Staley wrote:
Yo Chad, how’s the weather over your way? We’re at about 113 right now!
Chad Waterbury wrote:
Hey all, I’m here for your queries.
Ha! I just made a post on your thread with the same topic!
[/quote]
Yeah, I bet those AZ retirees would LOVE our training methods!
chad, just wanted your thoughts on “compound”(i think that is what it is called) training…for instance
8x2x50% box squats, supersetted with (say someones max VJ) 20 inch box jumps x 3 reps
so…
-1 set of box squats
no rest go to
-3 reps of box jumps
do you think this holds any benefit for an athlete of intermediate experience?
[quote]Owen70 wrote:
chad, just wanted your thoughts on “compound”(i think that is what it is called) training…for instance
8x2x50% box squats, supersetted with (say someones max VJ) 20 inch box jumps x 3 reps
so…
-1 set of box squats
no rest go to
-3 reps of box jumps
do you think this holds any benefit for an athlete of intermediate experience?[/quote]
I think you’d be better off separating the two exercises. Start with box squats, perform all sets, then move on to box jumps.
Hey Chad:
What are your thoughts on powerlifters who perform the competition lifts multiple times a week year round? Taking the squat for example:
Monday: Comp. SQ (4,3,2,4,3,2)
Tuesday: Front SQ (work up to moderate triple)
Wednesday: Comp. SQ (work up to moderate single)
Thursday: Bulgarian SQ or Step-Up (3-4 sets of 10)
Friday: Comp. SQ (3x3 @ 85% 1RM)
Saturday: BoxSQ (6x3 Dynamic Effort Method)
If loading parameters are cycled adequately and volume is kept in check, can a lifter do well performing the competition lift three times a week (or more)?
I’d like to hear what program you guys are currently on - fire away!
chad, I’m going to bombard you with another frequency question, and also try and make it relevant to the set/rep bible article.
Lets say someone’s main goal is to get big and strong (which would make sense for them to be on this site). Now, would it be better to hit the weights with 6 days of full body routines that are each like one set per exercise, some days being 90% load with few reps, others as low as 70% load with around 10 reps, always stopping just shy of failure to not fry the CNS.
I’m trying to get the big picture, and it would seem to me that if you’re going to train with a very high frequency, that the volume should have to be decreased in order to keep from draining your recovery ability. Thus if the volume is spread out over a period of a few days, but the muscles are stimulated 6 times a week instead of 2, it should work?
Am I on the right path here to optimal training? Have I lost my marbles?
hey Chad, I was wondering something guy up her was saying kept getting this surging pain in the head, I have noticed this from intense workouts, said was doing drop sets, keeps reoccuring, like a splitting pain in the head, then goes away, didnt know if you were the right one to ask about this but said its happened more frequently, i was thinking maybe electrolyte imbalance, maybe not drinking enough water,
[quote]Ramo wrote:
Hey Chad:
What are your thoughts on powerlifters who perform the competition lifts multiple times a week year round? Taking the squat for example:
Monday: Comp. SQ (4,3,2,4,3,2)
Tuesday: Front SQ (work up to moderate triple)
Wednesday: Comp. SQ (work up to moderate single)
Thursday: Bulgarian SQ or Step-Up (3-4 sets of 10)
Friday: Comp. SQ (3x3 @ 85% 1RM)
Saturday: BoxSQ (6x3 Dynamic Effort Method)
If loading parameters are cycled adequately and volume is kept in check, can a lifter do well performing the competition lift three times a week (or more)?
[/quote]
Good question. I believe an elite lifter could pull it off, but it would take some time to build up to that level. Also, it depends on how you define “moderate.” In addition, the % of 1RMs on the comp squat days would really need to be on the mark. Too high and the lifter would be a mess, too low and it’d be virtually no benefit.
But, I do believe it’s possible - and possibly effective to build max strength.
[quote]CU AeroStallion wrote:
Lets say someone’s main goal is to get big and strong (which would make sense for them to be on this site). Now, would it be better to hit the weights with 6 days of full body routines that are each like one set per exercise, some days being 90% load with few reps, others as low as 70% load with around 10 reps, always stopping just shy of failure to not fry the CNS.
I’m trying to get the big picture, and it would seem to me that if you’re going to train with a very high frequency, that the volume should have to be decreased in order to keep from draining your recovery ability. Thus if the volume is spread out over a period of a few days, but the muscles are stimulated 6 times a week instead of 2, it should work?
[/quote]
No, you haven’t lost your marbles. Those are good points you made. Yes, the set/rep volume must initially be decreased to compensate for more frequent sessions. The tricky part is this: how do you get a trainee up to training 6x/week? Any novice trainee who jumped right into this scheme would burn out. Therefore, careful cycling must occur. This is one of the areas I’m working on. In addition, I don’t think it’s necessary to keep the intensity as high as 70% for all sessions (especially if a trainee hits a body part 10x/week).
But yes, you’re on the right track. If you want to try this I suggest you incorporate HUGE rep variations into the microcycle.
I’ll give you mine, for entertainment purposes:
I lift Wednesday and Friday Mornings, and then I get together with some guys on Sunday mornings for a long session that involves strongman and odd lifts, as well as O lifting and KB lifts in most cases.
The Sunday session is always unplanned and random. So the other two days look like this
Wednesdays:
A) Power Clean
B-1) Pullups
B-2) Bench Press
C) (Usually) Deadlift or Clean Pull
Fridays:
A) Power Snatch
B-1) Chins
B-2) Bench Press
C) (Usually) Deadlift
D) (Optional) Hammer Curl
In addition to this, I practice shot & discus on Monday, Tuesday, and Thursday mornings, and I either throw or compete on Saturdays
Loading:
I usually alternate between 5x5, 6x2, and 10x3. For any given set/rep scheme, I’ll use the same weight for perhaps up to 3-5 times, only adding weight when the perceived exertion decreases noticeably.
I’ll provide more detail if anyone interested…
[quote]Chad Waterbury wrote:
I’d like to hear what program you guys are currently on - fire away! [/quote]
[quote]Chad Waterbury wrote:
I’d like to hear what program you guys are currently on - fire away! [/quote]
Ok, I work for two weeks doing barbell work (SQ/DL/MP) 2-3 work sets of about 5 reps or so 5 days a week. I like to 2 steps forward 1 step back approach for choosing the loads. After two weeks I switch over to moderate to high rep kettlebell work (3-5 x’s a week) this time periodizing the reps and rest since the weight is fixed. And then after two weeks of KB’s I pick back up with the barbells two steps back from where I ended two weeks earlier. My current problem is juggling recovery from lifting so I can still run (AF says I gotta so I gotta) I guess I just need to get tougher. Chad, any suggestions/critiques? AF IDMT
Glad you asked:
M:(heavy…constant weight): SQ 5x5, BP 5x5, BBRow 5x5, HLR 3x10
T:(light…work up to moderate set of five): GM 5x5, Military Pr 5x5, Front SQ 3x5, Pullup 5x5, Shrug 3x10
F:(medium…work up to heavy 5): SQ 5x5, BP 5x5, BBRow 5x5, DBSidebend 3x10
Mr Waterbury,
Which of your programs would you recommend for a fat loss cutting phase ? I have been doing your “Total body Training”, but read in one of your postings you thought it might be too much for a cutting phase. Any thoughts?
[quote]Charles Staley wrote:
Wednesdays:
A) Power Clean
B-1) Pullups
B-2) Bench Press
C) (Usually) Deadlift or Clean Pull
Fridays:
A) Power Snatch
B-1) Chins
B-2) Bench Press
C) (Usually) Deadlift
D) (Optional) Hammer Curl
Loading:
I usually alternate between 5x5, 6x2, and 10x3. For any given set/rep scheme, I’ll use the same weight for perhaps up to 3-5 times, only adding weight when the perceived exertion decreases noticeably.
I’ll provide more detail if anyone interested…
[/quote]
Yep, interested. So you use a particular set/rep scheme, no EDT?
[quote]Chad Waterbury wrote:
CU AeroStallion wrote:
Lets say someone’s main goal is to get big and strong (which would make sense for them to be on this site). Now, would it be better to hit the weights with 6 days of full body routines that are each like one set per exercise, some days being 90% load with few reps, others as low as 70% load with around 10 reps, always stopping just shy of failure to not fry the CNS.
I’m trying to get the big picture, and it would seem to me that if you’re going to train with a very high frequency, that the volume should have to be decreased in order to keep from draining your recovery ability. Thus if the volume is spread out over a period of a few days, but the muscles are stimulated 6 times a week instead of 2, it should work?
No, you haven’t lost your marbles. Those are good points you made. Yes, the set/rep volume must initially be decreased to compensate for more frequent sessions. The tricky part is this: how do you get a trainee up to training 6x/week? Any novice trainee who jumped right into this scheme would burn out. Therefore, careful cycling must occur. This is one of the areas I’m working on. In addition, I don’t think it’s necessary to keep the intensity as high as 70% for all sessions (especially if a trainee hits a body part 10x/week).
But yes, you’re on the right track. If you want to try this I suggest you incorporate HUGE rep variations into the microcycle. [/quote]
Ok, I think I see what you’re saying. So lets say starting out you can do 2 sessions of strength days per week, using a 4x4 at 90% 1rm using a total body routine. Then on two more days a week you do a hypertrophy workout which is more like the 70-80%1RM with higher reps around the 3x6-10 zone. Each day would use different exercises, or variations. Then after say 3 weeks, the exercises done on the hypertrophy days be switched with those on strength days and vice versa.
Then every day there is some form of light active recovery. Say pushups, some lunges, light rows and pulldowns, situps, and cleans. This could be done for 3x10, and using around 20%1RM for the load. Doing about 5 exercises per session
Would this be a good way to dive into a higher frequency training protocol? Am I onto something? Am I crazy rocket scientist?
CW-how long did it take you before you “made” it in the industry, can you describe your early success and failures for us? such as working enviroment and clients