And Coach Staley, any thoughts on writing a training article for Mixed Martial Artists and/or Boxers?
Isnt training fighters your prime specialty?
Amir
Yes, I do have thoughts on that…I wonder how much interest there might be on this topic?
Please sound off if this would be something you’d like to see.
[quote]AMIRisSQUAT wrote:
And Coach Staley, any thoughts on writing a training article for Mixed Martial Artists and/or Boxers?
Isnt training fighters your prime specialty?
Amir[/quote]
Chad & I would have trouble detbating, since we tend to see eye to eye on most major topics. AND I might add that a conversation between two coaches deosn’t have to be point/counterpoint style (“Jane, you IGNORANT SLUT!”) to be interesting and informative (Sorry for obscrure SNL reference).
[quote]SOCRATES wrote:
After reading the posts back and forth between Chad and Charles, an idea struck me. T-Nation should try to set up some sort of regular debates between contributers in a Prime Time format. It is quite fascinating to read the ideas that these immesnsley knowledgable people throw out there, when they are just having a little back and forth about a topic.
ps. Charles-great idea on bringing that discussion out with Chad, as things like back off sets can be kind of murky, when thrown into a strength training program, and the technical clarifications are incredibly helpful.[/quote]
Hey Chad, this thread is a great idea. I’ve been reading your articles for quite a while and I believe you are the right person to advise me.
I’ve been hitting the weights for 12 years, as a “recreational bodybuilder” you might say. I 've made improvements overall, but the bodyparts that concern me are my triceps. I’ve tried different exercises without much success except for dips. Lying french presses didn?t work until I performed them with a hearvier load but then my elbows began to ache, so I don?t do them anymore. High reps don?t do any good either.
What makes me mad is seeing a someone young regarding his training age, doing excercises that I don’t consider good, and with bigger triceps than mine!
By the way, my triceps don’t seem to be particularly strong to put it mildly.
So, I wonder if you could help me design a program and give general tips for triceps growth.
Thank you very much in advance!
Well, just the sheer amount of interest in MMA style fighting these days is enough to convince me that this is a NEEDED article. Im surprised YOU arent directly associated (unless thats something you dont mention much) with something like the UFC or Pride. I can only imagine what these guys would be doing with your expertise on thier side.
Im actually working on a pamphlet that Im planning to put up in various dojos here in NY so I can get some of these guys and a technical article with your knowledge would help me in training them a lot; simply because of the immense interest I see in this modern-day gladitorial sport.
But yea, an entire series on training someone for this sport has got to generate huge interest. With all the free-testosterone on this site, anything that might help someone ‘fight’ better is a winner.
Go for it Coach!
Amir
[quote]Charles Staley wrote:
Yes, I do have thoughts on that…I wonder how much interest there might be on this topic?
Please sound off if this would be something you’d like to see.
AMIRisSQUAT wrote:
And Coach Staley, any thoughts on writing a training article for Mixed Martial Artists and/or Boxers?
Isnt training fighters your prime specialty?
Amir
[/quote]
Well, just to stir up some controversy. What topics you, CW and CT dont see eye to eye on should be DISCUSSED!
And I think, it might just be FREQUENCY!
If Im right, this could be huge, bigger than aliens!
Well, whatever it is, T-Nation needs to find something you three dont agree on. It cant be small. It has to be big though.
That would be one incredible thread.
The three super-coaches duke it out on keyboard to keyboard combat!!!
Amir
[quote]Charles Staley wrote:
Chad & I would have trouble detbating, since we tend to see eye to eye on most major topics. AND I might add that a conversation between two coaches deosn’t have to be point/counterpoint style (“Jane, you IGNORANT SLUT!”) to be interesting and informative (Sorry for obscrure SNL reference).
SOCRATES wrote:
After reading the posts back and forth between Chad and Charles, an idea struck me. T-Nation should try to set up some sort of regular debates between contributers in a Prime Time format. It is quite fascinating to read the ideas that these immesnsley knowledgable people throw out there, when they are just having a little back and forth about a topic.
ps. Charles-great idea on bringing that discussion out with Chad, as things like back off sets can be kind of murky, when thrown into a strength training program, and the technical clarifications are incredibly helpful.
[/quote]
[quote]SOCRATES wrote:
After reading the posts back and forth between Chad and Charles, an idea struck me. T-Nation should try to set up some sort of regular debates between contributers in a Prime Time format. It is quite fascinating to read the ideas that these immesnsley knowledgable people throw out there, when they are just having a little back and forth about a topic.
ps. Charles-great idea on bringing that discussion out with Chad, as things like back off sets can be kind of murky, when thrown into a strength training program, and the technical clarifications are incredibly helpful.[/quote]
I agree, thanks to Charles for bringing up the topic.
[quote]jsbrook wrote:
Chad and Charles, very interesting discussion. What would think of something like 5 x 2, a couple higher rep backoff sets, and finishing with a 2 rep set at the original weight?[/quote]
I think that’s a very effective method. Indeed, the re-recruitment of the high-threshold MUs at the end of the workout works well for maximal strength increases. Since we all know that increased maximal strength will help with hypertrophy efforts, the method is definitely efficacious.
In fact, I should write an article on that exact technique! Oh wait, I already did (Hybrid Hypertrophy).
I agree that the discussion would be very interesting. Just remember, my philosophy on frequency is specific. In other words, it’s not necessarily applicable to all strength goals.
Therefore, if someone went on a PL forum and said, “Waterbury says you guys should train each body part 6-12x/week,” it wouldn’t be a valid statement. My thoughts on training for MS, hypertrophy, speed, endurance, are all unique. The “frequency” issue that I’m devising is specifically related to hypertrophy.
[quote]AMIRisSQUAT wrote:
Well, just to stir up some controversy. What topics you, CW and CT dont see eye to eye on should be DISCUSSED!
And I think, it might just be FREQUENCY!
If Im right, this could be huge, bigger than aliens!
Well, whatever it is, T-Nation needs to find something you three dont agree on. It cant be small. It has to be big though.
That would be one incredible thread.
The three super-coaches duke it out on keyboard to keyboard combat!!!
Amir
Charles Staley wrote:
Chad & I would have trouble detbating, since we tend to see eye to eye on most major topics. AND I might add that a conversation between two coaches deosn’t have to be point/counterpoint style (“Jane, you IGNORANT SLUT!”) to be interesting and informative (Sorry for obscrure SNL reference).
SOCRATES wrote:
After reading the posts back and forth between Chad and Charles, an idea struck me. T-Nation should try to set up some sort of regular debates between contributers in a Prime Time format. It is quite fascinating to read the ideas that these immesnsley knowledgable people throw out there, when they are just having a little back and forth about a topic.
ps. Charles-great idea on bringing that discussion out with Chad, as things like back off sets can be kind of murky, when thrown into a strength training program, and the technical clarifications are incredibly helpful.
[/quote]
Chad,
I posted this on Staley’s thread as well. I wanted to get your feedback since my training has been based on my success of a variety of your programs and most recently using your Set/Rep Bible:
Hoping you can give me some feedback on where I should go next with my training. My goals lately (past 2 months) have been to get leaner while gaining size and strength. For the first month, I did all three. Now, in the second month, the fat lost has slowed, but the size and strength are still coming along. Ideally, I’d like to continue with all three, or try to maintain strength while getting a bit leaner and adding some size.
Here’s what I did during the first month:
Day 1 (3x3)
Back Squat
Barbell Bench
Goodmornings
Barbell Rows
Hanging Leg raises
Day 2 (4x12)
Barbell Hack Squats
Decline Bench Press
Stiff-legged deadlifts
Upright rows
Hammer Curls
Skullcrushers
Swiss ball crunches
Day 3 (4x6)
Deadlifts
Chins
Overhead Press
Close-grip Bench Press
EZ Bar curls
Russian twists
The following month was:
Day 1 (3x3)
Deadlifts
Chins
Overhead Press
Close-grip Bench
Barbell curls
Day 2 (3x8)
Lunges
Decline Bench
Lateral raises
Reverse Curls
Skullcrushers
Swiss ball crunches
Day 3 (4x6)
Barbell Squat
Barbell Bench Press
Barbell Row
Hanging Leg Raises
I do cardio/HIIT/GPP 1-2 times a week on off days usually consisting of sprints, stadiums, sled drags, kbell work, jump rope or something similar.
My diet consists of a variety of meats, veggies and fruits. Also yogurt, Low-Carb Grow!, Surge, almonds, eggs, and low-carb whole wheat tortillas. I eat 5-7 meals a day.
So how should I switch up the training for the next cycle? I train at home, in my garage and it tends to be 100+ degrees. I have a power rack, flat bench, Olympic barbell set, some kbells, some light dumbbells, some Swiss balls, med balls and an EZ curl bar. I’ve realized that I respond best to 8 reps or less. Anything more is a waste for me, as I only get a mild pump.
[quote]Chad wrote:
First your assistance distracts me, then you put up a heavy post. Man, the Staley Camp is definitely keeping me on my toes! [/quote]
Thanks ALOT Waterbury, since Charles found out that I prank called you yesterday, not only was it laundry day for me but he also made me scrub the mats-and it was really a pain trying to get all that glowing green stuff off of them that seems to make it’s way here everytime he comes back from Area5…, I mean his nana’s-Jules
[quote]Nate Dogg wrote:
Chad,
I posted this on Staley’s thread as well. I wanted to get your feedback since my training has been based on my success of a variety of your programs and most recently using your Set/Rep Bible:
Hoping you can give me some feedback on where I should go next with my training. My goals lately (past 2 months) have been to get leaner while gaining size and strength. For the first month, I did all three. Now, in the second month, the fat lost has slowed, but the size and strength are still coming along. Ideally, I’d like to continue with all three, or try to maintain strength while getting a bit leaner and adding some size.
Here’s what I did during the first month:
Day 1 (3x3)
Back Squat
Barbell Bench
Goodmornings
Barbell Rows
Hanging Leg raises
Day 2 (4x12)
Barbell Hack Squats
Decline Bench Press
Stiff-legged deadlifts
Upright rows
Hammer Curls
Skullcrushers
Swiss ball crunches
Day 3 (4x6)
Deadlifts
Chins
Overhead Press
Close-grip Bench Press
EZ Bar curls
Russian twists
The following month was:
Day 1 (3x3)
Deadlifts
Chins
Overhead Press
Close-grip Bench
Barbell curls
Day 2 (3x8)
Lunges
Decline Bench
Lateral raises
Reverse Curls
Skullcrushers
Swiss ball crunches
Day 3 (4x6)
Barbell Squat
Barbell Bench Press
Barbell Row
Hanging Leg Raises
I do cardio/HIIT/GPP 1-2 times a week on off days usually consisting of sprints, stadiums, sled drags, kbell work, jump rope or something similar.
My diet consists of a variety of meats, veggies and fruits. Also yogurt, Low-Carb Grow!, Surge, almonds, eggs, and low-carb whole wheat tortillas. I eat 5-7 meals a day.
So how should I switch up the training for the next cycle? I train at home, in my garage and it tends to be 100+ degrees. I have a power rack, flat bench, Olympic barbell set, some kbells, some light dumbbells, some Swiss balls, med balls and an EZ curl bar. I’ve realized that I respond best to 8 reps or less. Anything more is a waste for me, as I only get a mild pump. [/quote]
I agree with Charles’ points. But, given the single-joint exercises within your program, I think you could keep all of the exercises listed.
[quote]Chad Waterbury wrote:
jsbrook wrote:
Chad and Charles, very interesting discussion. What would think of something like 5 x 2, a couple higher rep backoff sets, and finishing with a 2 rep set at the original weight?
I think that’s a very effective method. Indeed, the re-recruitment of the high-threshold MUs at the end of the workout works well for maximal strength increases. Since we all know that increased maximal strength will help with hypertrophy efforts, the method is definitely efficacious.
In fact, I should write an article on that exact technique! Oh wait, I already did (Hybrid Hypertrophy).[/quote]
lol. guess I’m behind the curve. That’s one of yours I haven’t read yet.
[quote]teamstaley wrote:
Chad wrote:
First your assistance distracts me, then you put up a heavy post. Man, the Staley Camp is definitely keeping me on my toes!
Thanks ALOT Waterbury, since Charles found out that I prank called you yesterday, not only was it laundry day for me but he also made me scrub the mats-and it was really a pain trying to get all that glowing green stuff off of them that seems to make it’s way here everytime he comes back from Area5…, I mean his nana’s-Jules[/quote]
Ha! That’s too funny!
Awsome. Thanks for giving me that little tidbit of info about this ‘frequency’ thing not being valid for all goals. I was bugging out.
Alrighty then, Ill be waiting for the periodization article and the book anxiously till then.
Good luck with that CW! It should be a huge success!!!
Amir
[quote]Chad Waterbury wrote:
I agree that the discussion would be very interesting. Just remember, my philosophy on frequency is specific. In other words, it’s not necessarily applicable to all strength goals.
Therefore, if someone went on a PL forum and said, “Waterbury says you guys should train each body part 6-12x/week,” it wouldn’t be a valid statement. My thoughts on training for MS, hypertrophy, speed, endurance, are all unique. The “frequency” issue that I’m devising is specifically related to hypertrophy.
AMIRisSQUAT wrote:
Well, just to stir up some controversy. What topics you, CW and CT dont see eye to eye on should be DISCUSSED!
And I think, it might just be FREQUENCY!
If Im right, this could be huge, bigger than aliens!
Well, whatever it is, T-Nation needs to find something you three dont agree on. It cant be small. It has to be big though.
That would be one incredible thread.
The three super-coaches duke it out on keyboard to keyboard combat!!!
Amir
Charles Staley wrote:
Chad & I would have trouble detbating, since we tend to see eye to eye on most major topics. AND I might add that a conversation between two coaches deosn’t have to be point/counterpoint style (“Jane, you IGNORANT SLUT!”) to be interesting and informative (Sorry for obscrure SNL reference).
SOCRATES wrote:
After reading the posts back and forth between Chad and Charles, an idea struck me. T-Nation should try to set up some sort of regular debates between contributers in a Prime Time format. It is quite fascinating to read the ideas that these immesnsley knowledgable people throw out there, when they are just having a little back and forth about a topic.
ps. Charles-great idea on bringing that discussion out with Chad, as things like back off sets can be kind of murky, when thrown into a strength training program, and the technical clarifications are incredibly helpful.
[/quote]
[quote]Fer wrote:
Hey Chad, this thread is a great idea. I’ve been reading your articles for quite a while and I believe you are the right person to advise me.
I’ve been hitting the weights for 12 years, as a “recreational bodybuilder” you might say. I 've made improvements overall, but the bodyparts that concern me are my triceps. I’ve tried different exercises without much success except for dips. Lying french presses didn?t work until I performed them with a hearvier load but then my elbows began to ache, so I don?t do them anymore. High reps don?t do any good either.
By the way, my triceps don’t seem to be particularly strong to put it mildly.
So, I wonder if you could help me design a program and give general tips for triceps growth.
Thank you very much in advance![/quote]
Chad: I would appreciate if you happen to have some time to give a few tips regarding this issue. Thanks.