Waterbury Wednesday

Training Bodybuilding
21

[quote]Chad Waterbury wrote:
Well, I don’t know what program you’re following. Therefore, it’s pretty tough to ascertain whether the parameters are sufficient.

If you ERs need work, train them first in your workout. 6x6 or 5x8 works well. I don’t use a zillion reps with super-light loads like many coaches. I keep the parameters similar to other muscle groups. [/quote]

I’m in week 4 of ABBH II. I plan on following the order you have prescribed for your programs. So its SFM next.

I also wanted to thank you for your programs. With your ABBH I & II programs and JB’s massive eating, I’ve put on 15lbs at the same bodyfat %. Can’t complain…

22

[quote]Chad Waterbury wrote:
bg100 wrote:
Hi Chad,

I’ve got a question about conjugate periodisation. I had a look at your TTT program the other day and noticed that there was a max strength, endurance strength and explosive strength day each week.

Would it be possible at all to mix it up with training one of the strength elements each workout but with a different bodypart?

Eg Workout 1 would be Upper body max strength, hip dominant endurance and maybe some explosive ab work,

Workout 2 could be hip dominant max strength, explosive pushups, quad dominant endurance

Workout 3 could be quad dominant max strength, something explosive for hip dominant, upper body endurance

This is a very rough plan but I would appreciate your throughts. Could I substitute Oly lifts for explosive movements?

Cheers,

Ben

As long as you don’t change the parameters, you can mix the strength qualities so each day isn’t devoted to only one quality. But, keep in mind, TTT is designed that way for a reason. I constantly get bombarded with questions about changing programs. Programs are written a certain way for a reason (if the author knows what he’s talking about).

Therefore, yes you can move things around, but don’t expect the results to be as great as the original. [/quote]

Thanks Chad,

My question wasn’t really about changing up the TTT program, it was about conjugate periodisation in general. I read the article here on T-Mag where one of the authors went to Westside for a training session and on ME squat day some of the guys were doing things like 25 rep sets with dumbell presses for chest recovery, it just got me thinking about combining the 3 elements on one day.

I’ve also read about some guys here on T-Nation doing a heavy,medium and light total body workout per week. What are your thoughts one this type of program?

23

[quote]jsbrook wrote:
Chad Waterbury wrote:
blam wrote:
CW, got any general outlines for active recovery workouts?

I usually do some high rep(15-20) low weight sets on the muscles previously trained in a circuit type style but I was wondering if you had any better guidlines to follow.

My 100 Reps to Bigger Muscles protocol is ideal. Find it in the archives.

Would this be appropriate for all types of training and diet? I did this while following ABBH and was extremely happy with it, by the way. Now I’m going to start a leaning out phase and will most likely use your TTT as my training program. Would this be something that would still enhance recovery or just induce unecessary stress when on a lower calorie diet? thanks

[/quote]

Yes, the 100 Rep protocol can benefit trainees during almost any phase of training.

24

[quote]Chad Waterbury wrote:
My 100 Reps to Bigger Muscles protocol is ideal. Find it in the archives. [/quote]

I just thought I’d throw in that this protocol just so happens to kick major ass in terms of releiving soreness from monster workouts. It’s definately helped me get walking normally after a couple squat and deadlifting sessions.

25

[quote]Chad Waterbury wrote:
My 100 Reps to Bigger Muscles protocol is ideal. Find it in the archives. [/quote]

Thanks alot, looks exactly like what I need. Got any suggestions for exersise selection for ones lower back? I was thinking simple BW extensions.

26

[quote]Norweige wrote:
Hi Chad,

I’m in week three of Single’s Club, and I must say I’m loving it. The singles days get a little boring for me, but each week I’ve been adding 5-15 pounds on the bar (depending on the lift) and and an unexpected benefit has been getting more and more used to setting up under heavy weights.

My squat and bench set up have never been so smooth and confident. I’m also on a bit of a cutting phase, so I’m leaning out but simultaneously improving my maximal strength. So I guess no question, just a thanks for a great program and great articles.[/quote]

Hey man, thanks for the feedback! Yes, everything you mentioned is typical of anyone who’s tried the program. Keep it up!

27

[quote]digger175 wrote:
Chad Waterbury wrote:
Well, I don’t know what program you’re following. Therefore, it’s pretty tough to ascertain whether the parameters are sufficient.

If you ERs need work, train them first in your workout. 6x6 or 5x8 works well. I don’t use a zillion reps with super-light loads like many coaches. I keep the parameters similar to other muscle groups.

I’m in week 4 of ABBH II. I plan on following the order you have prescribed for your programs. So its SFM next.

I also wanted to thank you for your programs. With your ABBH I & II programs and JB’s massive eating, I’ve put on 15lbs at the same bodyfat %. Can’t complain…[/quote]

Awesome!

28

Chad,
I know how you don’t like (okay HATE) the idea of training to failure on every set, and after trying your ABBH, using 10 sets of 3 with my approximate 6RM is quite possibly the best thing I’ve ever done for myself as far as training and results are concerned (I was training to failure on every set of every excersize before reading your articles). THANKS!

My question is, should we strive to take the last set to failure, or should we still have a rep or 2 in us at the end of the workout?

29

[quote]SWR-1222D wrote:
Chad,
I know how you don’t like (okay HATE) the idea of training to failure on every set, and after trying your ABBH, using 10 sets of 3 with my approximate 6RM is quite possibly the best thing I’ve ever done for myself as far as training and results are concerned (I was training to failure on every set of every excersize before reading your articles). THANKS!

My question is, should we strive to take the last set to failure, or should we still have a rep or 2 in us at the end of the workout?[/quote]

You should be close to failure on the last rep of the last set. Some trainees hit failure on the last set. Overall, I prefer to avoid failure altogether with 10x3. If you still have a few reps in the hole on the 10th set, the load is too light.

30

WaterBarry, you’re a genius!

What kind of training/eating phase are you currently in?

[quote]Chad Waterbury wrote:

Fasted-state cardio is a big no-no in my book. Cardio is catabolic, therefore, why perform it at the most catabolic time? That’s a double whammy. You should ingest 1 scoop of Grow! before your cardio. Throw it in some black coffee if you need an energy boost before the cardio session. Coffee might even help the fat loss process. [/quote]