I’m here for questioning. Let’s get to it!
So I have to ask the dumb question.
Are there any training parameters that would work to train 5 days on/2 days off, with compound lifts, for example with the same movements each day?
I was wondering in the context of the frequency of training discussion.
My theory is that when you play a sport, the best way to get better is to do the sport everyday. Excuse the ignorance but would this ever apply to strength training?
Thanks.
After getting great gains from the ABBH1 program, I’m looking to continue to progress in both strength and size. I noticed that in December 04’ you recommended the general progression:
ABBH (1&2)
TTT
QD
I plan on doing these in succession. I was wondering, in light of your recent articles, if you would still recommend this progression or would you change it up a bit?
Thanks in advance!
[quote]evmc wrote:
So I have to ask the dumb question.
Are there any training parameters that would work to train 5 days on/2 days off, with compound lifts, for example with the same movements each day?
I was wondering in the context of the frequency of training discussion.
My theory is that when you play a sport, the best way to get better is to do the sport everyday. Excuse the ignorance but would this ever apply to strength training?
Thanks.[/quote]
Shhh, don’t let TC know I’m writing this, but Pavel Tsatsouline has a program that does just that. (TC doesn’t like Pavel - something about Pavel not letting TC sniff his wife’s pantiess.) Actually, I’m glad you brought this up because I thought of asking Chad what he thought of the “Power to the People” program. In a nutshell, it goes like this: You start with around 70% of your 1RM and do a set of 5 reps. Wait 3 minutes, reduce to weight to 90% of the first set and do another set of 5. That’s it; you’re done with that exercise. Do the same thing for 1 or 2 more exercises. Do this 5 days in a row, increasing the weight 5 to 10 pounds each workout. After 5 days, rest 2 days. Then do 5 more days. You should plan your weight increases so that by the 10th workout, you’re doing a new 5RM. The idea here is to build strength without adding mass, so it’s a pure strength workout.
Hello:
I pm you on this but I know you are very busy. Doing upper and lower body 2 a wekk follow your rep and set scheme. I am trying to add in more frequencey. Should I concentrate on an area that is lacking or should I do another day ofuper and lower body combined. Thanks
Chad,
No real questions from me tonight, just an update. Currently in a week layoff, then will hit full body training for another 3-4 weeks (will bring my total to 10-12 weeks of total body training); I will then go ahead with my plan and implement Quattro Dynamo.
After some QD; I’ll be primed to try a direction that your new articles are pointing towards. My interest has been peaked.
My gains are going well - work capacity and endurance are increasing, as is lean mass - going to pick another 1-2 muscle groups to do 100 RTBM with. Basically, I’m trying to “prime” myself for whatever you have down the road, I’ll be ready for it.
Thanks for the great material. I saw a previous post stating that everything you have said works and I have to agree. From your training advice to nutrition advice, it’s working great.
JamminJS
Chad,
I would like to add external rotations as an assistance exercise to my current routine. What do you feel is the best rep range for this exercise: low volume/high reps or high volume/low reps?
Chad,
I clicked on your name under Prime Time thinking it was taking me here. Instead I ended up on your Frequency thread. I intended the following question to end up on this thread, so I copied it over…
Chad, I am a big fan of your workout principles and programs, but I have some difficulty incorporating the widely varying exercise, set, and rep parameters you recommend. I know my muscles are confused because I get confused myself! Let me illustrate with an example and perhaps you can give me some helpful advice…
Let’s say I’m training chest using four exercises. Workout #1 I do bench, workout #2, dips, etc. If I’m just using, say 10x3, I can always select an appropriate weight by adding about 2.5% to the weight from the previous workout. It’s easy for me to make progress - at least for a while, and I don’t have sub-par workouts or waste a lot of time selecting the right weight.
Now, if I start in with a great variety of exercise/set/rep combinations, I feel like I’m always trying to hit a moving target with respect to selecting an appropriate weight. It’s hard for me to keep track of my 5RM, 8RM, 12RM, 15RM, 26RM, etc. for multiple exercises AND properly account for strength increases when it might have been several weeks since I last did that particular exercise/set/rep combination. I feel like I am just shooting in the dark most of the time.
Can you give me some helpful advice with respect to weight selection for widely varying parameters? This will help me to become a better Waterbury disciple 
[quote]evmc wrote:
So I have to ask the dumb question.
Are there any training parameters that would work to train 5 days on/2 days off, with compound lifts, for example with the same movements each day?
I was wondering in the context of the frequency of training discussion.
My theory is that when you play a sport, the best way to get better is to do the sport everyday. Excuse the ignorance but would this ever apply to strength training?
Thanks.[/quote]
Yes, this can apply to strength training, especially hypertrophy training. Are you asking for the parameters? Sorry dude, I can’t give that out yet. Just keep the volume low each day and avoid failure.
[quote]lucidhaze wrote:
After getting great gains from the ABBH1 program, I’m looking to continue to progress in both strength and size. I noticed that in December 04’ you recommended the general progression:
ABBH (1&2)
TTT
QD
I plan on doing these in succession. I was wondering, in light of your recent articles, if you would still recommend this progression or would you change it up a bit?
Thanks in advance![/quote]
Nope, keep it as is.
[quote]MikeTheBear wrote:
evmc wrote:
So I have to ask the dumb question.
Are there any training parameters that would work to train 5 days on/2 days off, with compound lifts, for example with the same movements each day?
I was wondering in the context of the frequency of training discussion.
My theory is that when you play a sport, the best way to get better is to do the sport everyday. Excuse the ignorance but would this ever apply to strength training?
Thanks.
Shhh, don’t let TC know I’m writing this, but Pavel Tsatsouline has a program that does just that. (TC doesn’t like Pavel - something about Pavel not letting TC sniff his wife’s pantiess.) Actually, I’m glad you brought this up because I thought of asking Chad what he thought of the “Power to the People” program. In a nutshell, it goes like this: You start with around 70% of your 1RM and do a set of 5 reps. Wait 3 minutes, reduce to weight to 90% of the first set and do another set of 5. That’s it; you’re done with that exercise. Do the same thing for 1 or 2 more exercises. Do this 5 days in a row, increasing the weight 5 to 10 pounds each workout. After 5 days, rest 2 days. Then do 5 more days. You should plan your weight increases so that by the 10th workout, you’re doing a new 5RM. The idea here is to build strength without adding mass, so it’s a pure strength workout.
[/quote]
Pavel is a friend of mine. His PTP program is a sound strength building program.
[quote]deshawn wrote:
Hello:
I pm you on this but I know you are very busy. Doing upper and lower body 2 a wekk follow your rep and set scheme. I am trying to add in more frequencey. Should I concentrate on an area that is lacking or should I do another day ofuper and lower body combined. Thanks[/quote]
Focus only on what’s lagging, intially.
[quote]leon79 wrote:
Chad,
I would like to add external rotations as an assistance exercise to my current routine. What do you feel is the best rep range for this exercise: low volume/high reps or high volume/low reps?[/quote]
You must alternate ER parameters just like any other muscle group. Use my Set/Rep Bible article for parameters (that’s what it was written for).
[quote]Arctos wrote:
Chad,
I clicked on your name under Prime Time thinking it was taking me here. Instead I ended up on your Frequency thread. I intended the following question to end up on this thread, so I copied it over…
Chad, I am a big fan of your workout principles and programs, but I have some difficulty incorporating the widely varying exercise, set, and rep parameters you recommend. I know my muscles are confused because I get confused myself! Let me illustrate with an example and perhaps you can give me some helpful advice…
Let’s say I’m training chest using four exercises. Workout #1 I do bench, workout #2, dips, etc. If I’m just using, say 10x3, I can always select an appropriate weight by adding about 2.5% to the weight from the previous workout. It’s easy for me to make progress - at least for a while, and I don’t have sub-par workouts or waste a lot of time selecting the right weight.
Now, if I start in with a great variety of exercise/set/rep combinations, I feel like I’m always trying to hit a moving target with respect to selecting an appropriate weight. It’s hard for me to keep track of my 5RM, 8RM, 12RM, 15RM, 26RM, etc. for multiple exercises AND properly account for strength increases when it might have been several weeks since I last did that particular exercise/set/rep combination. I feel like I am just shooting in the dark most of the time.
Can you give me some helpful advice with respect to weight selection for widely varying parameters? This will help me to become a better Waterbury disciple [/quote]
My advice is to not make things so complicated. Pick a load that allows you to complete 10x3 (for example) and add 2.5% to each workout for 4 weeks. The other day could consist of 4x12. Again, add 2.5% to each workout for 4 weeks. Keep the exercises constant.
If you test and re-test RMs, if you constantly change exercises, if you constantly change parameters, you’re sure to be confused. That’s why people like me write programs (we take out all the guesswork). I suggest you follow some of my already designed programs.
[quote]Chad Waterbury wrote:
deshawn wrote:
Hello:
I pm you on this but I know you are very busy. Doing upper and lower body 2 a wekk follow your rep and set scheme. I am trying to add in more frequencey. Should I concentrate on an area that is lacking or should I do another day ofuper and lower body combined. Thanks
Focus only on what’s lagging, intially. [/quote]
I am looking to build my quads. I am working out on MT TF. I am wondering if I could hit my quads on Sat and what would you suggest/
Chad, I hope I didn’t offend you by digging up the TC vs. Pavel thing. If I did, I apologize. I have nothing against Pavel, I learned a lot of good stuff from his PTP book, and I am a huge fan of kettlebells. It’s good to know that his PTP program is a good strength builder. I know of many people who made good strength gains on it.
[quote]MikeTheBear wrote:
Pavel is a friend of mine. His PTP program is a sound strength building program.
Chad, I hope I didn’t offend you by digging up the TC vs. Pavel thing. If I did, I apologize. I have nothing against Pavel, I learned a lot of good stuff from his PTP book, and I am a huge fan of kettlebells. It’s good to know that his PTP program is a good strength builder. I know of many people who made good strength gains on it.
[/quote]
Don’t sweat it dude, no offense was taken at all. I was merely mentioning that he is a friend of mine. Your points were well taken.