Chad, anybody ever tell you how hard Day 3 of TTT is? It really surprised me. Maybe my endurance strength just sucks. I’ve done some 20 rep squats before as part of my training, but otherwise I’ve never worked anywhere close to those rep ranges. Anyhow, it threw me for a loop. Very different than anything I’ve been doing which I like. Seems like it’ll be a great program. Good work!
I do use EDT during certain phases of training, but I’m toward the tail end of my track season, and hypertrophy isn’t the main goal
[quote]scrooge wrote:
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…
Yep, interested. So you use a particular set/rep scheme, no EDT?[/quote]
[quote]Chad Waterbury wrote:
I’d like to hear what program you guys are currently on - fire away! [/quote]
Captain Waterbury,
I was doing this ass-kicking full body 3/week thing below, but this is my last week. I’ve snagged some crazy program from an equally crazy guy.
It was fun while it lasted!
Bastard
Monday:
a1] snatch grip behind neck press
a2] pullup
b] front squat
c] overhead squat (light, i am learning)
Wednesday:
a1] bar bench
a2] bar row
b] deadlift
c] overhead squat (light)
Friday:
a1] push press
a2] powerclean
b] box squat
c]overhead squat (light)
Saturday (optional):
anything that feels good, GPP, farmers walk, one arm DB snatch, situps, calves, arm work, just stretching, maybe sprinting, or NOTHING
[quote]Trolllund wrote:
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]
Triple Total Training works well if you don’t have much fat to lose (you’re not in a huge energy deficit, therefore recovery is still sufficient). On the other hand, if you’re dieting severely, Next Big 3 is the ticket.
[quote]CU AeroStallion wrote:
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.
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?[/quote]
I would consider 4x4 and 3x6 to be too similar in terms of parameters. More like 4x4 and 3x15. Other than that, you’re on track.
[quote]BFG wrote:
Chad Waterbury wrote:
I’d like to hear what program you guys are currently on - fire away!
Captain Waterbury,
I was doing this ass-kicking full body 3/week thing below, but this is my last week. I’ve snagged some crazy program from an equally crazy guy.
It was fun while it lasted!
Bastard
Monday:
a1] snatch grip behind neck press
a2] pullup
b] front squat
c] overhead squat (light, i am learning)
Wednesday:
a1] bar bench
a2] bar row
b] deadlift
c] overhead squat (light)
Friday:
a1] push press
a2] powerclean
b] box squat
c]overhead squat (light)
Saturday (optional):
anything that feels good, GPP, farmers walk, one arm DB snatch, situps, calves, arm work, just stretching, maybe sprinting, or NOTHING[/quote]
Is that the Body for Life program?
Ah, just kiddin’. Anything Sir Charles devises is worth trying. He is, after all, one of my mentors.
Currently I’m doing your very own Hybrid Hypertrophy program. 5 weeks in and one more to go. Shit kicks ass!!
And it made me feel “ahead of the curve” when I read your new article regarding Frequency considering that chronic masturbators have been employing this technique for ages.
Most people wouldn’t know unless somebody told them but Lee Priest is a chronic masturbator too (hard to believe, I’m surprised he can still find his balls after all the years of gear). I guess the high-frequency program worked for him - just look at his forearms.
(I’m just waiting for the sword comments to start flooding in)
That’s all for now. Stay tuned!
[quote]Chad Waterbury wrote:
Trolllund wrote:
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?
Triple Total Training works well if you don’t have much fat to lose (you’re not in a huge energy deficit, therefore recovery is still sufficient). On the other hand, if you’re dieting severely, Next Big 3 is the ticket. [/quote]
Good! I’m using it to lean out (and hopefully maintain all size and strength and maybe even add a little). I don’t have that much fat I want to lose, and I’m in no hurry to lose it. So my caloric deficit is modest. I just liked the exercises and structure better than the Next Big 3. I guess just switch over to the Next Big 3 if I feel burnt out down the line?
Thanks CW. I’m trying to come up with something using your latest articles for when I get back from my vacation on the 8th (I leave Saturday for Vegas and Cali!).
I’m thinking of 4-6 exercises each ‘lifting’ day should be sufficient, would you agree with that?
I’m also talking about the big movements,
incline/decline/flat bench
all sorts of squats
deads
cleans
overhead pressing
rows
pulldowns/pullups
dips
(did I miss any big movements besides jump-tricep-kickbacks on a swissball on a trampoline??)
and also was thinking of using one day every other week on heavy day to incorporate accentuated eccentric or eccentric only training at 125%1RM for 4x4
is this lookin like a well rounded program?
G’day Chad,
I’m currently in a back off week after doing 3 weeks of basically the WM program. The only difference was that I didn’t do a 4th 4x6 exercise and relaced it with a 3x15 “prehab” exercise eg. rotator cuffs, rope pulls to face, pull throughs etc.
Next week I am going to start up another 3 week cycle but have decided I will go with the WM as written.
I made some good gains in the 3 weeks, putting on about 2kg and lost about 1% body fat, plus increased the loads on most lifts. I’m logging my workouts in this forum under “BG’s Training Log”.
After the WM I will move towards a max strength phase, some of the guys in this thread have posted some interesting programs that I might try. I’ve been thinking of something similar to do.
Cheers,
Ben