Let’s get to the questions!
Chad, thanks for your answer yesterday. but i still confuse about the total reps…
in your sets/reps bible, for fat loss, the rep range is 24-36(per workout), then 2-3workout per week. then why not i just combine the reps in 3 workout and do them in one workout?
3workout/36reps each = total 108reps
after combine:
1workout/108reps = total 108reps
is that ok? because in CT’s “game plan”, i guess i’m those guys can perform 100reps per muscle group per week, and in his article, you can do 2workoutx50reps each; 3workoutx33reps each; and you can combine all 100reps into 1 workout…and that’s why i ask the question above…
Chad,
Finished Waterbury Method 2 weeks ago - pushed the envelope at the end - took a week off; made sure to keep my protein levels high (I usually slip on a week off); definately grew a bit.
Just finished my first week of Full Body Training - awesome! It was amazing to me, but the low rep, low set, 1st week parameters really added some size on my upper and lower body. It has to be the effect of training each bodypart 3 times a week. Somehow, I’m one of the strongest guys in my little gym (lol). Strength isn’t even my primary goal.
On my second week I’ll to the pairing of exercises back-to-back like mentioned. Curious if I could try to add an extra set to the given paramters (on compounds) and skip my two isolation exercises for the session (been doing flyes and curls at the end of each workout); then, with the new rep paramaters as given in week 3 I’ll add the isolation exercises and keep your recommended rep schemes; week 4 drop the isolation exercises and add a set to the compounds etc. Just an idea; for variety.
This program has me HUNGRY; the metabolic demands must be big. Getting great results with 100 Reps To Bigger muscles also.
Thanks again for the awesome programs.
JamminJS
After a cutting phase consisting of mostly 5x5’s, what program would you recommend for maximum hypertrophy during a mild bulking phase? TBT? QD? HH? I like them all, but cant decide! Thanks. You rock!
[quote]Monster Wong wrote:
Chad, thanks for your answer yesterday. but i still confuse about the total reps…
in your sets/reps bible, for fat loss, the rep range is 24-36(per workout), then 2-3workout per week. then why not i just combine the reps in 3 workout and do them in one workout?
3workout/36reps each = total 108reps
after combine:
1workout/108reps = total 108reps
is that ok? because in CT’s “game plan”, i guess i’m those guys can perform 100reps per muscle group per week, and in his article, you can do 2workoutx50reps each; 3workoutx33reps each; and you can combine all 100reps into 1 workout…and that’s why i ask the question above…[/quote]
Again, I don’t recommend such a high volume during a fat loss phase. The workout you described would be extremely stressful both structurally and neurally. But, if that’s what you really want to do, then do it.
[quote]Monster Wong wrote:
Chad, thanks for your answer yesterday. but i still confuse about the total reps…
in your sets/reps bible, for fat loss, the rep range is 24-36(per workout), then 2-3workout per week. then why not i just combine the reps in 3 workout and do them in one workout?
3workout/36reps each = total 108reps
after combine:
1workout/108reps = total 108reps
is that ok? because in CT’s “game plan”, i guess i’m those guys can perform 100reps per muscle group per week, and in his article, you can do 2workoutx50reps each; 3workoutx33reps each; and you can combine all 100reps into 1 workout…and that’s why i ask the question above…[/quote]
Just to clarify, I understand that you think it’s the same volume during the week whether you perform the volume in one or three sessions. The problem is that you’re combining a weeks worth of training into a single session. That’s not an effective way to train.
[quote]JamminJS wrote:
Chad,
Finished Waterbury Method 2 weeks ago - pushed the envelope at the end - took a week off; made sure to keep my protein levels high (I usually slip on a week off); definately grew a bit.
Just finished my first week of Full Body Training - awesome! It was amazing to me, but the low rep, low set, 1st week parameters really added some size on my upper and lower body. It has to be the effect of training each bodypart 3 times a week. Somehow, I’m one of the strongest guys in my little gym (lol). Strength isn’t even my primary goal.
On my second week I’ll to the pairing of exercises back-to-back like mentioned. Curious if I could try to add an extra set to the given paramters (on compounds) and skip my two isolation exercises for the session (been doing flyes and curls at the end of each workout); then, with the new rep paramaters as given in week 3 I’ll add the isolation exercises and keep your recommended rep schemes; week 4 drop the isolation exercises and add a set to the compounds etc. Just an idea; for variety.
This program has me HUNGRY; the metabolic demands must be big. Getting great results with 100 Reps To Bigger muscles also.
Thanks again for the awesome programs.
JamminJS
[/quote]
As long as you perform 4 compound exercises, the rest is up to you. If you desire to perform all 6 compound exercises, that’s fine.
[quote]doctasarge wrote:
After a cutting phase consisting of mostly 5x5’s, what program would you recommend for maximum hypertrophy during a mild bulking phase? TBT? QD? HH? I like them all, but cant decide! Thanks. You rock![/quote]
TBT
Hi CW
when you are going for fat loss would and build strength would you say lower volume like maybe lower volume westside stuff…im so confused
What’s your thoughts on doing the following program cycle over and over for growth? Is this a good idea or would I be better throwing in TBT or other programs?
Waterbury Method
QD
1 week off
Start cycle over
Another question. When I squat, I have a hard time going below parallel. Narrow squats are a lot harder for me then wide too. On my last 10x3 of squats during Waterbury Method I was using 315lbs. I could go heavier, but was worried I wouldn’t go deep enough.
This week during QD 5x3 squats I used 275 to see if I could go deeper. I don’t think lowering the weight really helped. How can I improve on this…I don’t think I’m getting the most out of my squats.
- Larry
Hi Chad,
I fired a Waterbury Method question at you a few weeks ago; hopefully it won’t be pushin’ my luck to volley another one at you.
Referring to days 3 and 5 of the program…
DAY 3
Barbell or Dumbbell Bench Press 10 x 3
A1 Partial Dumbbell Deadlift
A2 Standing Barbell Military Press
B1 Standing Calf Raises
B2 Upright Rows
Triceps Pressdowns (or French Presses)
DAY 5
Chin-ups 10x3
A1 Decline Barbell Press
A2 Standing Hammer Curls
B1 Seated Calf Raises
B2 Glute/Ham Raises or Leg Curls
Lunges or Step-Ups
Now my qustion: If one is trying to target biceps and triceps development, does it make sense to move the biceps isolation exercise to day 2 and the triceps isolation exercise to day 3; thus, effectively hitting Bis and Tris 3 times per week?
I apologize in advance if this falls under the minutiae category!
[quote]kpd315 wrote:
Hi CW
when you are going for fat loss would and build strength would you say lower volume like maybe lower volume westside stuff…im so confused[/quote]
If you seek fat loss, my Triple Total Training program is an excellent choice for those interested in maintaining as much maximal strength as possible.
[quote]LarryJr wrote:
What’s your thoughts on doing the following program cycle over and over for growth? Is this a good idea or would I be better throwing in TBT or other programs?
Waterbury Method
QD
1 week off
Start cycle over[/quote]
Throw TBT in the mix and you’ve got a plan for life.
[quote]LarryJr wrote:
Another question. When I squat, I have a hard time going below parallel. Narrow squats are a lot harder for me then wide too. On my last 10x3 of squats during Waterbury Method I was using 315lbs. I could go heavier, but was worried I wouldn’t go deep enough.
This week during QD 5x3 squats I used 275 to see if I could go deeper. I don’t think lowering the weight really helped. How can I improve on this…I don’t think I’m getting the most out of my squats.
- Larry[/quote]
This is a complex issue that could be related to numerous issues. Generally, I’d guess your problem relates to flexibility issues. Go on an intense stretching program for your hams, hips, quads, hip flexors, low back, and calves. That should help.
[quote]Bryan515 wrote:
Hi Chad,
I fired a Waterbury Method question at you a few weeks ago; hopefully it won’t be pushin’ my luck to volley another one at you.
Referring to days 3 and 5 of the program…
DAY 3
Barbell or Dumbbell Bench Press 10 x 3
A1 Partial Dumbbell Deadlift
A2 Standing Barbell Military Press
B1 Standing Calf Raises
B2 Upright Rows
Triceps Pressdowns (or French Presses)
DAY 5
Chin-ups 10x3
A1 Decline Barbell Press
A2 Standing Hammer Curls
B1 Seated Calf Raises
B2 Glute/Ham Raises or Leg Curls
Lunges or Step-Ups
Now my qustion: If one is trying to target biceps and triceps development, does it make sense to move the biceps isolation exercise to day 2 and the triceps isolation exercise to day 3; thus, effectively hitting Bis and Tris 3 times per week?
I apologize in advance if this falls under the minutiae category!
[/quote]
No problemo.
Keep the program as written since there’s much carryover between compound exercises. WM works extremely well, don’t alter it.
Sir Chad!
sorry if this is repeated as i posted in Waterbury Wed but it disappeared…
i just completed the first 23 days of ABBH and now repeating it with the switched parameters you suggested…
my question is: one the horizontal push pull day, for the bent over rows, do i use and underhand or overhand grip? i have been using an overhand grip and find i can bench a little bit more than i can row.
next, for the lower body, front squats, i have been going down all the way but seem to be failing, as in form breaks down, around the 5th or 6th set. am i going too heavy?
finally, for the excercises like the bench and the front squats, do i do some sort of wave loading or just increase weight slightly every workout?
thank you for your time!
I know it’s now Friday, but on the offchance you revisit this, here’s a q for you:
Would it be possible to utilise the Quattro Dynamo ‘template’, (ie one day Max strength, 1 day endurance strength etc etc) longer term, rotating exercises ala Westside barbell?? I was thinking along the lines of 3 weeks on, 1 week deload, then altar the exercises? I’ll probably replace squats with tricep kickbacks and the bench press with wrist curls on a swiss ball for MAXIMUM functional strength… Ah ok, you got me, that last bit was a lie.