Waterbury PT 7/25

Let’s get the questions started!

Hey Chad,
Today i was talking about football and weightlifting with this guy that sits next to me in Class and when he asked me how old i was and i replied “15” he said “WHAT?! you shouldn’t be lifting until you’re at least 16!”

Now i distinctly remember reading on these forums a similar debate in which it was concluced that weightlifting was fine for younger children and would in fact increase bone density or something which would benefit the youngsters.

So I told him that i would bring in sources from Medical Journals and the likes to prove to him, and he said he would do the same. I am hoping the guys with the PHD’s can hook me up here with some sources and give me a good explanation i can give him on Wednesday when we have class again. (By the way, this guy is about 25 and plays college football).

So… sources/explanations greatly appreciated!

-M

What are the most effective excercises for increasing your vertical leap?

Thanks.

Chad would you be able to explain supercompensation to me? I always operated on the thought that it was planned overtraining (the actual name escapes me) followed by either a reduction in volume and or intensity (deloading correct?) or just taking time off? What happens in the body during supercompensation?

[quote]sinnaman18 wrote:
Hey Chad,
Today i was talking about football and weightlifting with this guy that sits next to me in Class and when he asked me how old i was and i replied “15” he said “WHAT?! you shouldn’t be lifting until you’re at least 16!”

Now i distinctly remember reading on these forums a similar debate in which it was concluced that weightlifting was fine for younger children and would in fact increase bone density or something which would benefit the youngsters.

So I told him that i would bring in sources from Medical Journals and the likes to prove to him, and he said he would do the same. I am hoping the guys with the PHD’s can hook me up here with some sources and give me a good explanation i can give him on Wednesday when we have class again. (By the way, this guy is about 25 and plays college football).

So… sources/explanations greatly appreciated!

-M [/quote]

Medical references that confirm a 15-yr old should be weight-training? I doubt they even exist. Trust me, the NIH doesn’t consider that field to be a priority. Most of the issues involved with weight-training and youth are speculative.

Basically speaking, most coaches agree that a 15 yr old person can weight-train safely and effectively. Tempers start to flare when the issue of vertebral compression arises. Many coaches feel it’s dangerous and wreckless to recommend squats to a young lad. Their conjecture is based on the idea that bone formation might be hindered from high levels of stress.

My suggestion? Keep weight-training with exercises such as: presses, pulls, cleans, etc. In addition, focus on total body GPP drills. Wait until you’re fully grown (18-19 yrs) before hitting the squats hard and heavy.

[quote]bradmiley wrote:
What are the most effective excercises for increasing your vertical leap?

Thanks.[/quote]

40M sprints and heavy squats.

Coach,

I convinced a long time pal and HIT advocate to jump on a 10x3 protocol for four weeks.

Day one (his former chest day):
bench 10x3 with 120 seconds rest starting at 80% 1RM

He failed on rep 3 of set 10 today, the first workout

Day four/five (his former arm day):
[A1] dips 5x10
[A2] reverse curls (cuz he hates them) 5x10
rest 60 sec

Look familiar?

Then he will carry out his back, leg, shoulder, and two rest days as normal. For someone that has never attempted 10x3, how best should he progress? + weight, + reps, - rest, ? His test will be a 275# max rep effort - last was 6.

Thanks!
Bastard

Hey Chad,
So does doing compound movements with no rest between them and high repitions really a good strategy to lose bodyfat? Of course, assuming a person is on the proper diet. Also, wouldn’t the ensuing growth hormone surge after this type of workout be nullified by consuming quickly digested carbohydrates? The insulin spike created by the carbs negating the growth hormone production.

Thanks for your time.

[quote]bigpump23 wrote:
Chad would you be able to explain supercompensation to me? I always operated on the thought that it was planned overtraining (the actual name escapes me) followed by either a reduction in volume and or intensity (deloading correct?) or just taking time off? What happens in the body during supercompensation?[/quote]

There are two basic theories that relate to supercompensation: One-Factor, and Two-Factor.

The One-Factor theory is based upon the notion that supercompensation is when the body develops to a higher level of size/performance after a period of depletion. For instance, let’s say you perform a squat workout on Monday. This session causes a depletion of biochemical substances, thus creating fatigue. After a period of rest, the body recovers and overcompensates these substances, thus creating growth and better performing muscles.

The Two-Factor model is based on the idea that both fatigue and a gain in fitness results immediately after a workout. It’s this constant push/pull balance between increased fitness and fatigue accumulation that leads to better performance (or a decrease in performance due to excessive fatigue). This is the model I basically prescribe to (with a few additions).

CW!

We talk alot about helping muscles recover from workouts (ice, massage etc). Any novel ideas to help CNS recover so that one could perform multiple MS training sessions per week?

Amir

What are your thoughts on spot reduction from training?

Your friend is advised to adhere to a loading progression. Have him increase the load 2% during the next workout. Keep all other factors constant.

[quote]BFG wrote:
Coach,

I convinced a long time pal and HIT advocate to jump on a 10x3 protocol for four weeks.

Day one (his former chest day):
bench 10x3 with 120 seconds rest starting at 80% 1RM

He failed on rep 3 of set 10 today, the first workout

Day four/five (his former arm day):
[A1] dips 5x10
[A2] reverse curls (cuz he hates them) 5x10
rest 60 sec

Look familiar?

Then he will carry out his back, leg, shoulder, and two rest days as normal. For someone that has never attempted 10x3, how best should he progress? + weight, + reps, - rest, ? His test will be a 275# max rep effort - last was 6.

Thanks!
Bastard [/quote]

[quote]indigofloz wrote:
Hey Chad,
So does doing compound movements with no rest between them and high repitions really a good strategy to lose bodyfat? Of course, assuming a person is on the proper diet. Also, wouldn’t the ensuing growth hormone surge after this type of workout be nullified by consuming quickly digested carbohydrates? The insulin spike created by the carbs negating the growth hormone production.

Thanks for your time.[/quote]

No, I don’t think it’s a good strategy to lose body fat. I favor higher-loads, lower-reps and longer rest periods.

Anyone whose training is based upon the notion that these “GH surges” are appreciable enough to actually make a difference, is pissing in the wind.

Weight-training during fat loss phases should have one primary purpose: to maintain as much muscle as possible. It’s damn-near impossible to get shredded without losing muscle, but heavier, low-rep protocols help minimize the damage.

Chad, can i sub. back squat w/ front squat? My back tends to arc too on back squat and using lower back when squating up which hurts my back.

I will work on my form for back squat, but for now is front squat ok?

Thanks!
GB

[quote]AMIRisSQUAT wrote:
CW!

We talk alot about helping muscles recover from workouts (ice, massage etc). Any novel ideas to help CNS recover so that one could perform multiple MS training sessions per week?

Amir

What are your thoughts on spot reduction from training?

[/quote]

Tricks to help the CNS recover faster? 10 hours of sleep every night. Nothing can compare.

In addition, I prefer to look at the issue from a different angle. Instead of wondering how I can make the CNS recover faster, I’m seeking out ways to minimize CNS fatigue in the first place.

Spot reduction? Is that a trick question? Do I believe it exists? Hell no, but if it does, the effect is so damn minimal that it’s not even worth discussing.

[quote]getbig wrote:
Chad, can i sub. back squat w/ front squat? My back tends to arc too on back squat and using lower back when squating up which hurts my back.

I will work on my form for back squat, but for now is front squat ok?

Thanks!
GB
[/quote]

Yes

Chad:
I’m in the last 4 weeks of my stint in NY. Looking back on everything involving training I can honestly say this is the best summer I’ve ever had. I’ve been consistent with my workouts and much much better about my nutrition (I only had a few bad weeks which were not even that bad).
Honestly I just might look the best I ever have. Take for example where I started before I came across your articles:
196lbs wearing a 37" waist. Now I think I’m in the 190-195 range with 34"s falling off of me. My strength is much higher even considering that I’ve lost quite a bit this summer as my body shifted to that of an endurance athlete. But overall; I’ve never felt this good. Whereas 36 holes of caddying tired me out before; I’m now running after 54 (much to my disbelief). I might not look quite as big as I did 40lbs heavier; or be quite as strong but I feel great; and I look a lot better with my shirt off.

The biggest difference is how consistent I am. For example I feel off my diet for a week or two b/c I was just TOO tired. Then one day I was fed up with myself; took my black notebook back out and went back to my food log and was perfect once again w/out issue.

I had to switch back to old school split-body training (3x8 routine, 2 sets per body part) b/c TTT was just too much volume. Even the Singles Club was too much; but I still completed the 4 weeks of it.

So once again…Thank you Chad.

Jason

[quote]Chad Waterbury wrote:
Your friend is advised to adhere to a loading progression. Have him increase the load 2% during the next workout. Keep all other factors constant.[/quote]

That is what I figured, although I considered having him repeat the week 1 weight. Much appreciated …

In other news, I heard you say that you once weighed something like 275? What was that all about? Bodybuilding or powerlifting emphasis? Any details? How’s that slim 240 treatin’ ya’?

[quote]Proteinpowda wrote:
Chad:
I’m in the last 4 weeks of my stint in NY. Looking back on everything involving training I can honestly say this is the best summer I’ve ever had. I’ve been consistent with my workouts and much much better about my nutrition (I only had a few bad weeks which were not even that bad).
Honestly I just might look the best I ever have. Take for example where I started before I came across your articles:
196lbs wearing a 37" waist. Now I think I’m in the 190-195 range with 34"s falling off of me. My strength is much higher even considering that I’ve lost quite a bit this summer as my body shifted to that of an endurance athlete. But overall; I’ve never felt this good. Whereas 36 holes of caddying tired me out before; I’m now running after 54 (much to my disbelief). I might not look quite as big as I did 40lbs heavier; or be quite as strong but I feel great; and I look a lot better with my shirt off.

The biggest difference is how consistent I am. For example I feel off my diet for a week or two b/c I was just TOO tired. Then one day I was fed up with myself; took my black notebook back out and went back to my food log and was perfect once again w/out issue.

I had to switch back to old school split-body training (3x8 routine, 2 sets per body part) b/c TTT was just too much volume. Even the Singles Club was too much; but I still completed the 4 weeks of it.

So once again…Thank you Chad.

Jason[/quote]

Hey man,

That’s great to hear. I appreciate the accolades. Let me warn ya though, I wouldn’t be too excited to rush back to AZ - the temps are brutal right now!

[quote]Proteinpowda wrote:
Chad:
I’m in the last 4 weeks of my stint in NY. Looking back on everything involving training I can honestly say this is the best summer I’ve ever had. I’ve been consistent with my workouts and much much better about my nutrition (I only had a few bad weeks which were not even that bad).
Honestly I just might look the best I ever have. Take for example where I started before I came across your articles:
196lbs wearing a 37" waist. Now I think I’m in the 190-195 range with 34"s falling off of me. My strength is much higher even considering that I’ve lost quite a bit this summer as my body shifted to that of an endurance athlete. But overall; I’ve never felt this good. Whereas 36 holes of caddying tired me out before; I’m now running after 54 (much to my disbelief). I might not look quite as big as I did 40lbs heavier; or be quite as strong but I feel great; and I look a lot better with my shirt off.

The biggest difference is how consistent I am. For example I feel off my diet for a week or two b/c I was just TOO tired. Then one day I was fed up with myself; took my black notebook back out and went back to my food log and was perfect once again w/out issue.

I had to switch back to old school split-body training (3x8 routine, 2 sets per body part) b/c TTT was just too much volume. Even the Singles Club was too much; but I still completed the 4 weeks of it.

So once again…Thank you Chad.

Jason[/quote]

Hey man,

That’s great to hear. I appreciate the accolades. Let me warn ya though, I wouldn’t be too excited to rush back to AZ - the temps are brutal right now!

What kind of set/rep scheme would you recommend for a relative strength program where you train full body 3 times per week?

I was thinking something like

Day 1 10x3 80%1RM or greater
Day 3 8-10x3 50-65%1RM Exposive
Day 5 3x12

Also, are you familiar with what DB Hammer call Reactive training. It basically allowing the weight to freefall a certain distance and then reversing the force as rapidly as possible. The catch portion of a full snatch is something similar but you can do it with BP or SQ or other exercises. This seems like a good variation on explosive training work from only trying to move the weight as fast as possible. What do you think?

Thanks