Chad,
I tried a search for the Big Boy Basics article and couldn’t find it. I did find a link to it in a Branding Iron article but it won’t upload. Can you provide me with a link for it or tell me approximately when you wrote it so I can search for it in the archives?
Question #2:
What load is on the bar in the pic of Shane?
[quote]miutf wrote:
Chad,
I tried a search for the Big Boy Basics article and couldn’t find it. I did find a link to it in a Branding Iron article but it won’t upload. Can you provide me with a link for it or tell me approximately when you wrote it so I can search for it in the archives?
[/quote]
Here’s the link:
[quote]Chad Waterbury wrote:
Okay, in an effort to keep this thread from sliding into the gutter, I want to discuss motor units and how they relate to force production.
Question 1: Why can’t we lift a large load (>85% of 1RM) for 30 reps?
Be specific, this is a test question for you all![/quote]
It’s because of the way our muscles attributes are partitioned…
Type 1 fibers: low reps
Type 2A fibers: high reps
Type 2B fibers: very high reps
Or more mathematically:
Force production is inversively proportional to rep count.
This indicates that the Type 1 muscle fibers would poop out after the first few reps due to the high force output, and you’d be left with two types of muscle fibers that aren’t up to the job so to speak.
Sorry I can’t do any better than that, not a bio. major… 
[quote]lucidhaze wrote:
My bosses seem to misplace stuff, so the questions most asked to me would have to be “Where is that production sheet from the other day? Can you email it to me again?”
Now my turn…Having completed ABBH1&2 using straight sets with great results, I’m doing TTT now (along /w GPP ASAP as directed). I’ll have to do straight sets also for TTT instead of supersets due to a crowded gym in the evening. I’m hoping this tweak will work with TTT.
My questions:
(1) Since I’m doing straight sets…Should I do 1.5 times the recommended rest interval like I did for ABBH1&2?
(2) Since the rest intervals between straight sets will be different…Should I still decrease the rest period five seconds per week?
(3) Anything else I need to keep in mind if I go the straight set route?
I’d also just like to add that I thought I was in good shape, but I did GPP ASAP yesterday and it kicked my ass on many levels. So I’ll definitely need to up my calories for this cycle :D.
Thanks for all of your help![/quote]
Your boss misplaces stuff? Didn’t you get the TPS report? (Okay, lame “Office Space” reference.)
Here are your answers in their completely unabridged form:
Why can’t I lift a load for 30 reps at 85% 1rm? I haven’t had enough coffee.
[quote]lucidhaze wrote:
This indicates that the Type 1 muscle fibers would poop out after the first few reps due to the high force output, and you’d be left with two types of muscle fibers that aren’t up to the job so to speak.
Sorry I can’t do any better than that, not a bio. major… :([/quote]
Hey, good start. Thanks for taking a stab at it.
Let me help you guys along. What evidence is there to support that type I fibers are involved, at all? I mean, should they even be considered to be significant during a weightlifting task?
[quote]Chad Waterbury wrote:
Question #2:
What load is on the bar in the pic of Shane?[/quote]
I’ll give it a shot…
red 25kgs * 6 = 150
green 50kgs * 2 = 100
yellow 15kgs * 4 = 60
blue 20kgs * 2 = 40
350kgs + 5kgs(2 collars) +20kgs(bar) = 375kgs or ~825lbs
Hi Mr. Waterbury
I don’t have a question at this time, I’d just like to say that my gains from your programs (started with ABBH, then ABBH II, then TBT, now Waterbury Method) are outstanding.
I went from Deadlifting like a little girl (no offense to little girls) to being able to do 10x3@240lbs, and benching 100 lbs to 10x3@170 lbs in the last year or so. My squat has went from 3x10@190lbs 3/4 squats, to 4x6@240lbs.
thank you for your programs.
Now, the question I’ve been asked the most is:
“How old are you?” I’m 33, but I look 25…it makes being a college teacher rather…challenging quite often.
I hope i’m not too late. The question about the 85% for 30 reps. As I recall from reading, 70% and above of the 1RM recruits all of your muscle fibers, and primarily does the work with the force production of type IIA and type IIB muscle fibers. But these muscle fibers (especially type IIB) do their work in short spurts, and therefore, are not capable of producing their force for 30 reps straight. Glycogen and ATP levels get far too used are contributing factors to this drop in power in just a few reps. Type I muscle fibers tend to be the only fibers (partially in conjunction with IIA some depending on load) capable of doing 30 reps straight, but those fibers aren’t strong enough to lift 85% of your 1RM on their own, which they would nearly have to in this scenario. How’d I do on that?
Now, I have a question for you. I’m interested in becoming a strength coach or personal trainer after I graduate from high school. How does one go about making a successful living in this business for one? second, what would be a good college degree to study for this, exercise science (physiology) or just regular human biology? or is there a better suited degree for this field? and three, what are some good colleges that offer what you consider the ideal degrees (colleges that have good reputations for their programs with these degrees)? Your input would be much appreciated Mr. Waterbury. Thanks!
[quote]Chad Waterbury wrote:
lucidhaze wrote:
This indicates that the Type 1 muscle fibers would poop out after the first few reps due to the high force output, and you’d be left with two types of muscle fibers that aren’t up to the job so to speak.
Sorry I can’t do any better than that, not a bio. major…
Hey, good start. Thanks for taking a stab at it.
Let me help you guys along. What evidence is there to support that type I fibers are involved, at all? I mean, should they even be considered to be significant during a weightlifting task? [/quote]
My guess is that the type II fibers are doing all the work for such a heavy load (~85%), and once they fatigue completely (5-6 reps), the load is far too heavy to allow any of the type I fibers to do any extra reps (since they need a weight of about 40-50% - anything more would be too much for them).
How’s that?
[quote]lucidhaze wrote:
Chad Waterbury wrote:
Question #2:
What load is on the bar in the pic of Shane?
I’ll give it a shot…
red 25kgs * 6 = 150
green 50kgs * 2 = 100
yellow 15kgs * 4 = 60
blue 20kgs * 2 = 40
350kgs + 5kgs(2 collars) +20kgs(bar) = 375kgs or ~825lbs[/quote]
I dunno what universe you live in, but in mine the green plates are 10 kg, also, I don’t see any collars on that bar simply because there isn’t room for them.
therefore you’re 85 kg off in your assessment. For those who are too lazy to bust out the calculator function on their computers that equates to ~290 kilograms or ~638 pounds or 638 lbs if it’s a 45 pound bar instead of a 20 kg bar.
638 or 639, that is my final answer.
[quote]Chad Waterbury wrote:
Question #2:
What load is on the bar in the pic of Shane?[/quote]
6xRed (25kg)=150kg
2xBlue (20kg)=40kg
4xYellow (15kg)=60kg
2xGreen (10kg)=20kg (this plate is too skinny to be the green 50kg plate)
Equals 270kgs plus bar and collars.
My stab at the reps question:
Higher intensities require more motor units. Each motor unit is largely comprised of the same muscle fiber types. As such, the motor units with the type II fibers have low endurance and will fail sooner than the type I fiber type motor units. As the motor units fail, not enough units will be available to exert enouph force for the higher intensity lift. Not enouph force means missing the lift.
My question would be, what fails, the nervous systems ability to fire the motor unit or the muscles ability to replenish ATP?
Rolo
[quote]Chad Waterbury wrote:
Hey All,
I’m ready to have an intelligent discussion on any training-related matter. But, I’ll start off with a non-training related question. Here’s my question to you: What question have you been asked the most times in your life?
What question have I been asked most? It’s this: “I’m performing ABBH and I can’t perform chins or dips. What should I do instead?”
Let’s hear it![/quote]
Chad,
I think if you write an article or a post on how to do a Waterbury style workout with limited equipment, you will be able to cut down on a lot of the exercise substitution questions. Either that or just tell everyone that they can’t do the program.
[quote]Chad Waterbury wrote:
alphuris wrote:
I’m really interested in the responses to the chin questions since I’m a horrible specimen for chins.
You weren’t supposed to say that! Ah hell, I’ll answer it again. The answer is: supinated grip pulldowns. [/quote]
Chad you should end that sentence with, DUH!!