Firstly thanks for all of the articles/posts - your programs and philosophies have revolutionised my training.
Now for my questions: I rarely hear you mention accumulation and intensification (and their rotation) and I was wondering:
(a) what your thoughts are on planning training in that way (e.g. rotating 3 weeks of each)?;
(b) do your programs (in general) follow this type of planning and if not what do you find more effective?; and
(c) how would you go about planning a sample template (whether accumulation/intensification or other) in terms of intensity volume, frequency etc for each phase?
First let me just say that your articles have helped me so much to achieve my goals.
I’m just about to finish your perfect 10 program for my biceps and triceps and it’s really helped me to bring those muscles up to the rest of my body, but I’ve come to realise that my triceps are lagging behind my biceps and my shoulders are also lagging. so I was wondering if the perfect 10 program would work if I used all verticle overhead pressing movements thereby focusing on my triceps and my shoulders.
I’ve come up with 10 variations of overhead pressing but i’m wondering if they’ll be too similar?
On a side note, Ive forgone any sort of accumulation and intensification phases for myself and the people I work with and instead use CW’s multiple progression patterns approach and have seen the best gains ever. I really think, right now, that its just much more manageable when life interferes to have one mesocycle with multiple ways to progress. Using conjugate methods and CW’s progression ideas, Im in quite the weight-training heaven.
Amir
[quote]will-of-iron wrote:
Chad,
Firstly thanks for all of the articles/posts - your programs and philosophies have revolutionised my training.
Now for my questions: I rarely hear you mention accumulation and intensification (and their rotation) and I was wondering:
(a) what your thoughts are on planning training in that way (e.g. rotating 3 weeks of each)?;
(b) do your programs (in general) follow this type of planning and if not what do you find more effective?; and
(c) how would you go about planning a sample template (whether accumulation/intensification or other) in terms of intensity volume, frequency etc for each phase?
When i started Bulk 2 months ago my stats were
100 pounds, 9 % body fat, 27 waist, 5 feet 5 inches tall 26 y male . Was ON BFFM by tom venuto from march 2005 to July 2005.
Ok now my stats are
107 pounds weight, 12.5 % body fat 28 waist line and the rest are all the same.
I am presently taking 2300 cal/ day with a breakup of 45 % carbs, 35 % proteins and 20 % fats.
Ok my question is what is the best routine for me when i have only 6 weeks of experience under my belt in bodybuilding. ( i know i am an infant in this field)
People give alot of advises and i apprecaite that. Considering your name and your knowledge if you had one go where would you tell me to start from.
Let me know a routine. I mean you know PHD’s can be awefully bad in teaching 4 th graders so keep that in mind i am the one who is dumb here. When someone tells me go for presses 3x10 i dont know what that means. I am sorry if i piss you off but i guess we all started like this someday in our life.
And i am not going to whine that i am notready to read and learn its just that medschool life just eats you up!
Can you be a lil elaborate in your answer and just give me the direction from where to start.i would really apprecaite that.
I posted this in your last PT thread, but it seems you did not have the time to get to it. So I will post it again so you can let me know what you think.
I am currently finishing up TBT training, and I have loved it. I asked you before how I could incorporate O lifts, and you said to wait until I was done wtih TBT and try your SFM program. I was looking at your WM program and it was reallying appealing, I love doing 10x3 and 4x6. The only reason I chose not to go with the WM is because I wanted to add a 10x3 deadlift day. I like to keep my training somewhat strucutred but also leave it open to counteract any boredom I will get in my program. I try to keep the first 3 lifts the same so I have something to measure progress and then I will gennerally add in 2-3 more lifts generally in the 3 sets of 8 range, depending on what I feel like working on that day. I have tried to devise my own program and was wondering what you think of it.
Day 1:
BB Back Squats 10x3
Dips 4x6
Neutral Grip Pull Ups 4x6
2-3 additional lifts 3x8
Day 2:
5 minutes of jumping rope
OR
10-15 of ERG rowing
100 pushups (100 reps to bigger muscle guidelines)
Day 3:
Flat BB Bench Press 10x3
Power Clean and Press 4x6
Yates Row 4x6
2-3 additional lifts 3x8
Day 4:
5 minutes of jumping rope
OR
10-15 of ERG rowing
100 pushups (100 reps to bigger muscle guidelines)
Day 6:
5 minutes of jumping rope
OR
10-15 of ERG rowing
100 pushups (100 reps to bigger muscle guidelines)
Day 7:
Chin Up 10x3
Incline BB Press 4x6
Power Snatch 4x6
2-3 additional lifts 3x8
Day 8:
5 minutes of jumping rope
OR
10-15 of ERG rowing
100 pushups (100 reps to bigger muscle guidelines)
Day 9:
REST
Day 10:
Repeate Days 1-9
Each new 9 day cycle, I would try to increase the weight by 2.5%. I also plan on incorporating your principles on lifting as fast as possible. Any comments or suggestions you have would be greatly appreciated.
I won’t ever have the time to fit in all the workouts of your “Perfect 10,” but I would like to increase the frequency that I work certain body parts and use the concepts that you’ve laid out in that and other articles.
On an ongoing basis, is it a good idea to cycle the set/rep/load/exercise variation parameters from week to week? So, you’d look at the parameters from the day before and the day after and merely choose a significantly different set/rep/load (and a different exercise) than those surrounding it? So, from day to day, and week to week, the parameters rarely (if ever) repeat.
Chad there’s been a lot of discussion on higher frequency training especially when it comes to improving a single specific body part. I would like to improve my upper chest since it’s very deficient but I only see whole chest routines, and was wondering if I would just rotate different incline movements. On a side note the imbalance of my upper chest seems to be getting worse the more I work it. It seems my front delts and lower pecs are getting even bigger and my upper pecs even smaller. I’m also starting to have a tougher time attaining a pump. I’m not sure if it’s a problem of innervation or what.
[quote]drew6 wrote:
In some of your articles, particularly you’re earlier articles, you’ve mentioned training SF soldiers. What kind of training regimen would you recommend for a soldier who does morning pt (push-ups, sit ups, run, pull-ups) but wants to improve near-maximal strength.[/quote]
You should train the compound movements with maximal strenght parameters. I recommend a set/rep volume of 9-15 per exercise, per workout. For instance, 3-5x3 with deads, dips, chins, squats, overhead presses works very well. Perform such a routine 2-3x/week.
[quote]Haramdar wrote:
Chad as a FFB I am in no means a skinny man either, I’ve come down some but still feel I need to drop even further. Any particular diet you would recommend to allow someone that doesnt have a problem workin out 5 times a week to drop all the rest of this weight(like 30ish more pounds and i’ll be happy) I know its prob been covered over a million times and yes i did search, but would like your oppinion aswell. [/quote]
Limit your carb intake to breakfast. In addition, perform my Outlaw Strength and Conditioning program.
[quote]mike8462 wrote:
Hey Chad, I thought I’d reuse a post I put on the site a little while ago for you, considering you’re the resident expert about frequent workouts.
For background, I’m 5’9 and 170lbs and have been lifting about 2 years. I bench 255, squat 315 and deadlift 345 or so.
I just became a freshman in college, and so now I have basically unlimited access to my gym. This has made me go aobut 6x a week, because I love working out and I like opening up that “window of opportunity” after I lift to eat all I want. I’ve been following a Push/Pull/Legs split since I got here, using one day of low reps (around 5 for all lifts) and one day of high reps (around 12). I use all compound exercises (db bench, decline db bench, shoulder press, skullcrusher… chinups, pullups, rows… smith machine squats and legpress). However, I haven’t really seen very good gains using this program so far. I’m not trying to either bulk or cut at this point, I’m trying to focus on my studies at this point so slightly improving my figure would be nice (my questions only pertain to my workout, though I know diet plays a HUGE role in physique goals). My lagging body parts are biceps and traps. I should track my calories, and I will eventually, but for this first semester I just want to get good grades.
My question is threefold.
Should I even be trying to lift this frequently?
What program would you reccomend I do if I was to lift this often?
If I shouldn’t lift this often, then what would you reccomend I do (program-wise)? I want to work out a lot so I can eat big a couple of times a week with lots of healthy carbs and protein, but if working out less often will do my body better than I’ll obviously go that route.
(BIG NOTE: THERE IS NO SQUAT RACK OR BENCH PRESS OR FREESTANDING OLYMPIC BARBELLS AT THE GEORGETOWN GYM! I know I hate it, I’ve just been using various dumbell exercises - and even a little smith machine shudder to get my workouts done)
Thanks for all the help, if you have any more questions just ask!
Firstly thanks for all of the articles/posts - your programs and philosophies have revolutionised my training.
Now for my questions: I rarely hear you mention accumulation and intensification (and their rotation) and I was wondering:
(a) what your thoughts are on planning training in that way (e.g. rotating 3 weeks of each)?;
(b) do your programs (in general) follow this type of planning and if not what do you find more effective?; and
(c) how would you go about planning a sample template (whether accumulation/intensification or other) in terms of intensity volume, frequency etc for each phase?
Many Thanks
W-O-I [/quote]
You’re right, I don’t mention those terms very often. That’s because I often combine the two into one program (ABBH). I find it works well to focus on day on increasing load, with the other day on increasing volume. I usually won’t devote an entire 3-week cycle to one or the other.
So far you have delve your trainig methodology for the benefits of all and they are all gems. Thanks a millions!
However you don’t seem to cover much on the nutrition front. Perhaps you can write an upcoming articles on nutrition for hyperthrophy.
What kind of diet do you advocate for mass? What is you view on carbs intake for the mass gaining phase? [/quote]
Carbs are extremely important for gaining mass. Anyone who says otherwise is misinformed. But carbs are tricky. I suggest you consume 60/30/10 at breakfast; 1/2 serving Surge at the onset of your workout; 1 full serving immediately after.
[quote]Think tank fish wrote:
First let me just say that your articles have helped me so much to achieve my goals.
I’m just about to finish your perfect 10 program for my biceps and triceps and it’s really helped me to bring those muscles up to the rest of my body, but I’ve come to realise that my triceps are lagging behind my biceps and my shoulders are also lagging. so I was wondering if the perfect 10 program would work if I used all verticle overhead pressing movements thereby focusing on my triceps and my shoulders.
I’ve come up with 10 variations of overhead pressing but i’m wondering if they’ll be too similar?
so far I’ve come up with:
shoulder press close,medium and wide grip
behind the neck press medium and wide grip
Bradford press
push press
high incline bench press
dumbell shoulder press
neutral grip dumbell press
Thanks alot for all your help chad
[/quote]
Nothing but OH pressing for the P10? Not a good idea - your shoulders will end up very pissed off. If you want big tris, you should train the exercises the work the tris the most (OH presses aren’t the best). Stick to variations of: close grip bench, dips, skull crushers, pressdowns, french presses, etc.
When i started Bulk 2 months ago my stats were
100 pounds, 9 % body fat, 27 waist, 5 feet 5 inches tall 26 y male . Was ON BFFM by tom venuto from march 2005 to July 2005.
Ok now my stats are
107 pounds weight, 12.5 % body fat 28 waist line and the rest are all the same.
I am presently taking 2300 cal/ day with a breakup of 45 % carbs, 35 % proteins and 20 % fats.
Ok my question is what is the best routine for me when i have only 6 weeks of experience under my belt in bodybuilding. ( i know i am an infant in this field)
People give alot of advises and i apprecaite that. Considering your name and your knowledge if you had one go where would you tell me to start from.
Let me know a routine. I mean you know PHD’s can be awefully bad in teaching 4 th graders so keep that in mind i am the one who is dumb here. When someone tells me go for presses 3x10 i dont know what that means. I am sorry if i piss you off but i guess we all started like this someday in our life.
And i am not going to whine that i am notready to read and learn its just that medschool life just eats you up!
Can you be a lil elaborate in your answer and just give me the direction from where to start.i would really apprecaite that.
thanks a heap.[/quote]
3x10 means “3 sets of 10 reps.” I suggest you follow my Big Boy Basics routine with the T-Dawg 2.0 diet.
I posted this in your last PT thread, but it seems you did not have the time to get to it. So I will post it again so you can let me know what you think.
I am currently finishing up TBT training, and I have loved it. I asked you before how I could incorporate O lifts, and you said to wait until I was done wtih TBT and try your SFM program. I was looking at your WM program and it was reallying appealing, I love doing 10x3 and 4x6. The only reason I chose not to go with the WM is because I wanted to add a 10x3 deadlift day. I like to keep my training somewhat strucutred but also leave it open to counteract any boredom I will get in my program. I try to keep the first 3 lifts the same so I have something to measure progress and then I will gennerally add in 2-3 more lifts generally in the 3 sets of 8 range, depending on what I feel like working on that day. I have tried to devise my own program and was wondering what you think of it.
Day 1:
BB Back Squats 10x3
Dips 4x6
Neutral Grip Pull Ups 4x6
2-3 additional lifts 3x8
Day 2:
5 minutes of jumping rope
OR
10-15 of ERG rowing
100 pushups (100 reps to bigger muscle guidelines)
Day 3:
Flat BB Bench Press 10x3
Power Clean and Press 4x6
Yates Row 4x6
2-3 additional lifts 3x8
Day 4:
5 minutes of jumping rope
OR
10-15 of ERG rowing
100 pushups (100 reps to bigger muscle guidelines)
Day 6:
5 minutes of jumping rope
OR
10-15 of ERG rowing
100 pushups (100 reps to bigger muscle guidelines)
Day 7:
Chin Up 10x3
Incline BB Press 4x6
Power Snatch 4x6
2-3 additional lifts 3x8
Day 8:
5 minutes of jumping rope
OR
10-15 of ERG rowing
100 pushups (100 reps to bigger muscle guidelines)
Day 9:
REST
Day 10:
Repeate Days 1-9
Each new 9 day cycle, I would try to increase the weight by 2.5%. I also plan on incorporating your principles on lifting as fast as possible. Any comments or suggestions you have would be greatly appreciated.[/quote]
Your plan looks sufficient. The other option is to perform my WM program while replacing squats with deadlifts.