Any Thursday questions? If so, post them here and I’ll get to them as soon as time allows.
[quote]David Barr wrote:
I’ll guess either Christina A. or your woman.
BTW-I hope you’re giving people the pictures where I’m riding on the front of the pony! Wait, that’s no good either…
Chad Waterbury wrote:
The first person to tell me who’s posing on the red carpet in the following pic gets a big prize.
The prize? I’ll send you naked pics of Barr and Berardi riding on a Shetland Pony! [/quote]
Actually Barr, you look rather fetching on the stud in your 10 gallon cowbody hat. BTW, when I wrote “stud” I was referring to the horse, not Berardi.
Chad,
I’m currently putting together my next program which is mostly focused on gaining strength and working on the Oly lifts. The first and third days each week are more of a “bodybuilding” day with traditional exercises such as deads, bench squat and their variations. As I am getting into the Oly lifts the second day is dedicated to these exercises, and this is where my question comes from:
Because I am learning the Oly lifts but only have one day per week dedicated to the full lifts I want to practice some drills as often as I can on other days. I know that any technique work should be done at the beginning of a workout when the muscles are fresh and ready to lift so that poor technique does not occur. On the “bodybuilding” days in the first two weeks I want to use 10x3 for the main exercise followed by a superset of 4x6 for two other exercises.
Is it OK to do an Oly lift drill, which will mostly be light weight and low volume BEFORE the 10x3 without compromising the effectiveness of the 10x3 exercise?
Another possibility I have though of is adding a 4th day where I practice Oly drills exclusively. Or I could split the main Oly lift day into two and practice on the snatch and associated drills on one day and cleans and drills the other day. The load would be kept much lower on these days, however this may be an invitation for overtraining, what do you think?
Hopefully I can finish the program design tonight so that I can post it if you need more explanation.
Cheers,
Ben
[quote]Chad Waterbury wrote:
Any Thursday questions? If so, post them here and I’ll get to them as soon as time allows. [/quote]
Chad; A question for Thursday what is your opinion of 3x a week of Heavy/Light/Medium workout say
Mon: DL 7x3-Bench 7x3-Weigthed Pull Ups 7x3.
Wed: RDL 4x8 Inc Press 4x8 Squat 4x10-Row 4x8
Fri; Dec Bench 5x5-BW Pull Ups 5x5-Good Morn 5x5-Step ups 5x5.
Do for 4 weeks the 2 weeks of EDT then rest week.
Thanks
Chad,
When you say a set/rep scheme of 9-15 for maximal strength and 24-36 for hypertrophy are you talking about the total volume per exercise or per muscle group? Thanks.
[quote]bg100 wrote:
Chad,
I’m currently putting together my next program which is mostly focused on gaining strength and working on the Oly lifts. The first and third days each week are more of a “bodybuilding” day with traditional exercises such as deads, bench squat and their variations. As I am getting into the Oly lifts the second day is dedicated to these exercises, and this is where my question comes from:
Because I am learning the Oly lifts but only have one day per week dedicated to the full lifts I want to practice some drills as often as I can on other days. I know that any technique work should be done at the beginning of a workout when the muscles are fresh and ready to lift so that poor technique does not occur. On the “bodybuilding” days in the first two weeks I want to use 10x3 for the main exercise followed by a superset of 4x6 for two other exercises.
Is it OK to do an Oly lift drill, which will mostly be light weight and low volume BEFORE the 10x3 without compromising the effectiveness of the 10x3 exercise?
Another possibility I have though of is adding a 4th day where I practice Oly drills exclusively. Or I could split the main Oly lift day into two and practice on the snatch and associated drills on one day and cleans and drills the other day. The load would be kept much lower on these days, however this may be an invitation for overtraining, what do you think?
Hopefully I can finish the program design tonight so that I can post it if you need more explanation.
Cheers,
Ben[/quote]
Your best bet is to practice your O-lifts on the day before your bodybuilding work. Just be sure to go relatively light since you don’t want to hinder your progress on your true O-lift days.
[quote]Bearhawk wrote:
Chad Waterbury wrote:
Any Thursday questions? If so, post them here and I’ll get to them as soon as time allows.
Chad; A question for Thursday what is your opinion of 3x a week of Heavy/Light/Medium workout say
Mon: DL 7x3-Bench 7x3-Weigthed Pull Ups 7x3.
Wed: RDL 4x8 Inc Press 4x8 Squat 4x10-Row 4x8
Fri; Dec Bench 5x5-BW Pull Ups 5x5-Good Morn 5x5-Step ups 5x5.
Do for 4 weeks the 2 weeks of EDT then rest week.
Thanks[/quote]
Your parameters are too similar to be considered heavy/light/medium. A better breakdown would be:
Heavy: 7x3
Light: 3x12
Medium: 4x8
[quote]BradS wrote:
Chad,
When you say a set/rep scheme of 9-15 for maximal strength and 24-36 for hypertrophy are you talking about the total volume per exercise or per muscle group? Thanks.
[/quote]
That’s total volume per body part. In other words, if you merely seek maximal strength for the chest, you would perform 3-5x3 for your total chest work during a single workout.
[quote]Chad Waterbury wrote:
Any Thursday questions? If so, post them here and I’ll get to them as soon as time allows. [/quote]
Lucky you … me again.
Here’s an actual question for you regarding periodization. I am going to tackle Mahler’s Russian Bear routine. I intend to do four 3 week periods of varying intensity as follows:
(50 reps) 5x10 for 3 weeks
(42 reps) 6x7 "
(35 reps) 7x5 "
(30 reps) 10x3 "
Does that appear to be too much volume for too long a time (3 months)? I bastardized TBT and stayed on it for several months with good results. I tend to take a long time to neurally adapt. What is your take? Do you sugggest a back off week after two periods or perhaps after each 3 week session? It seems that I am getting pretty over analytical, but I am trying to learn periodization. Your advice weighs HEAVILY.
Thanks again,
BFG
[quote]Chad Waterbury wrote:
Kuz and Watson2K5, you both win the prize!
Email me your PM so I can send out the salacious pics of the two “B’s” ASAP!
On second thought, I think I’ll just hold them as blackmail. That way, whenever I need a complex nutritional issue answered, I’ll get a response in a New York minute![/quote]
WOO HOO! I’m just glad we got some kind of resolution on who that was because, otherwise, it was going to drive me nuts.
I don’t know if I am more worried for CW for posting that photo or for me for getting it on my first look…
Kuz
[quote]Chad Waterbury wrote:
Disc Hoss wrote:
C’Dub,
What’s your thoughts on Thibs suggestions on the tip of the day. It seems that the same dogma is lingering…
“while performing very little work in the hypertrophy zones (6-12 reps). Also, he should avoid going to failure, reduce eccentric (negative) training,”
We use all three of these concepts in your programs to ADD mass… crazy world.
DH
It’s all about volume, my friend…all about volume.
I agree with his recommendations. The difference between my recommendations and his? Volume (did I mention that)?
For strength w/o hypertrophy and a set/rep volume of 9-15, hypertrophy will not ensue. Contrary, if you bumped the set/rep volume up to 24-36, it would occur (providing enough calories are ingested). Oh yeah, volume and CALORIES are what really matter. [/quote]
I hope you notice this and answer the question next time you are on.
You believe a good volume window (24 - 50 reps/body part) is necessary for maximum hypertrophy. I noticed this is based on a single workout, do you have recommendations per week that can be chopped up for frequency? or do suggest hitting major body parts for this many reps irregardless frequency.
Also interested in a list empirical research that these figures are ascertained or are they anecdotal?
[quote]Chad Waterbury wrote:
The first person to tell me who’s posing on the red carpet in the following pic gets a big prize.
The prize? I’ll send you naked pics of Barr and Berardi riding on a Shetland Pony!
Guesses…anyone? Bueller…Bueller?[/quote]
The man on the far right is former SNL star Norm MacDonald. The guy on the far left is actor Eugene Levy. The dude way in the back (on the left side) is the actor who played the charcter “Azul” in “El Mariachi.” The guy in the white jacket and black hat is Chad Waterbury, though I thought Mr. Waterbury was blond and had wider shoulders.
Do I win? If so, can I trade the pics of Barr and Berardi for pics of the female T-Mag Mod featured in an article a few days ago? And some pics of Jillybop, if it’s not too much trouble.
Chad, here’s a repost of my questions from last night. I’ll appreciate your advice.
I’d like your opinion on my training philosophy. I currently train using the Westside template.
My goal is to build a good strength base and then use this base to go towards a more hypertrophy oriented program. I also like to include some strength-speed work by including variations of Oly movements on DE days. Once I’m able to reach my mass goals, I’d alternate between strength and repetition routines.
Do you think this approach is sound?
As a side question, I currently feel that I need to increase my LBM rather than solely concentrating on strength and ME exercises. There are two approaches that I’m considering:
- Use the accessory exercises in the right set/rep range (3-4 sets of 6-12 reps) to gain muscle mass. How would I manipulate the number and types of exercises to avoid burnout?
- Or, follow what Dave Tate recently mentioned in one of his articles. He was trying to increase LBM as well and opted to include 4-repetition based workouts (Monday-Thursday) and 2 DE days. Hence, he got rid of ME days for a couple of 3-week cycles.
What will be your suggestion?
Thanks in advance Chad.
Gary
Really, Jenna Jameson? My best guess was “Woman smuggling two bald men into the country.”
[quote]BFG wrote:
Chad Waterbury wrote:
Any Thursday questions? If so, post them here and I’ll get to them as soon as time allows.
Lucky you … me again.
Here’s an actual question for you regarding periodization. I am going to tackle Mahler’s Russian Bear routine. I intend to do four 3 week periods of varying intensity as follows:
(50 reps) 5x10 for 3 weeks
(42 reps) 6x7 "
(35 reps) 7x5 "
(30 reps) 10x3 "
Does that appear to be too much volume for too long a time (3 months)? I bastardized TBT and stayed on it for several months with good results. I tend to take a long time to neurally adapt. What is your take? Do you sugggest a back off week after two periods or perhaps after each 3 week session? It seems that I am getting pretty over analytical, but I am trying to learn periodization. Your advice weighs HEAVILY.
Thanks again,
BFG[/quote]
I prefer to not comment on other programs. I always recommend trainees to perform a program as prescribed. But if you feel you need an unloading week, take it.
[quote]Sammy Jankis wrote:
Chad Waterbury wrote:
Disc Hoss wrote:
C’Dub,
What’s your thoughts on Thibs suggestions on the tip of the day. It seems that the same dogma is lingering…
“while performing very little work in the hypertrophy zones (6-12 reps). Also, he should avoid going to failure, reduce eccentric (negative) training,”
We use all three of these concepts in your programs to ADD mass… crazy world.
DH
It’s all about volume, my friend…all about volume.
I agree with his recommendations. The difference between my recommendations and his? Volume (did I mention that)?
For strength w/o hypertrophy and a set/rep volume of 9-15, hypertrophy will not ensue. Contrary, if you bumped the set/rep volume up to 24-36, it would occur (providing enough calories are ingested). Oh yeah, volume and CALORIES are what really matter.
I hope you notice this and answer the question next time you are on.
You believe a good volume window (24 - 50 reps/body part) is necessary for maximum hypertrophy. I noticed this is based on a single workout, do you have recommendations per week that can be chopped up for frequency? or do suggest hitting major body parts for this many reps irregardless frequency.
Also interested in a list empirical research that these figures are ascertained or are they anecdotal?
[/quote]
I just finished an article on this exact topic.
For hypertrophy, I prefer single session volume to be 24-50 with 2-4 sessions per week, per body part.
This is based on my empirical evidence.
[quote]chints wrote:
Chad, here’s a repost of my questions from last night. I’ll appreciate your advice.
I’d like your opinion on my training philosophy. I currently train using the Westside template.
My goal is to build a good strength base and then use this base to go towards a more hypertrophy oriented program. I also like to include some strength-speed work by including variations of Oly movements on DE days. Once I’m able to reach my mass goals, I’d alternate between strength and repetition routines.
Do you think this approach is sound?
As a side question, I currently feel that I need to increase my LBM rather than solely concentrating on strength and ME exercises. There are two approaches that I’m considering:
- Use the accessory exercises in the right set/rep range (3-4 sets of 6-12 reps) to gain muscle mass. How would I manipulate the number and types of exercises to avoid burnout?
- Or, follow what Dave Tate recently mentioned in one of his articles. He was trying to increase LBM as well and opted to include 4-repetition based workouts (Monday-Thursday) and 2 DE days. Hence, he got rid of ME days for a couple of 3-week cycles.
What will be your suggestion?
Thanks in advance Chad.
Gary[/quote]
Yes, your approach is good.
I’d use the method Tate followed if I were you.
[quote]downintucson wrote:
Chad Waterbury wrote:
The first person to tell me who’s posing on the red carpet in the following pic gets a big prize.
The prize? I’ll send you naked pics of Barr and Berardi riding on a Shetland Pony!
Guesses…anyone? Bueller…Bueller?
Really, Jenna Jameson? My best guess was “Woman smuggling two bald men into the country.”
[/quote]
Ha!
Chad,
My 13 year old cousin is looking to get stronger for all of the sports he plays - I believe football, wrestling, and baseball. What kind of lifting program could I get him started on?
Jenna looks hot as a brunette. Of course she looked hot as a blond. And probably would bald too.