Training tips de Chad Waterbury :
Two days of cardio is fine.
Some ab work won't hurt. If you test your 1RM's, be sure to drop one of the workouts each week. For instance, perform 1RM's for an entire workout, not in addition to the above program.
It depends on how much fat you're trying to lose. He said he's trying to lose "a bit of fat." Therefore, this program is fine. If you're trying to drastically cut up your physique, the program is probably too demanding. Try it and see.
For maximum hypertrophy, less is better with regards to cardio. A few days of HIIT might be fine after two of your workouts. Then again, it might burn you out. I can't say with certainty.
Don't get too caught up in "muscle fiber make-up." I consider it to be highly overrated, and it's kinda like focusing on the minutia of strength training. The laws of strength and conditioning don't change with different muscle fiber ratios.
Don't work through the pain. Get that shoulder taken care of before undergoing any serious exercise plan. Any strength/size you lose can be quickly regained. Screwing up your shoulder, on the other hand, will impair you for life. Get that treated.
No, it's best to use different exercises for each day of the week.
Performing the dead and squat in the same week or workout is recommended on this program.
To clarify what might be misleading in the article; you don't have to perform 2 iso exercises. You can only perform one if you like. That way, you can throw in military presses. But chest/back compound exercises are great for the shoulders (something I covered in my previous Branding Iron column). Trust me, nothing will be left out on this program.
Pull-ups with a supinated grip are chin-ups.
Perform pre-hab at the end of your workout.
Stick to the exercises I recommended, but a few single-leg exercises won't hurt.
You can incorporate those exercises anywhere in the program. Just be intelligent with your exercise selection. For instance, power cleans take the place of deads and upright rows, so those don't need to be included in the same workout.
You should perform 3 different chest exercises each week. You should only perform the same exercise for the same method twice in a row (2 consecutive weeks) before switching exercises.
Here's the new breakdown:
But, anyone who wants to jump into this program right away will reap the hypertrophy benefits. The above is just an example of a long-term plan.
Complete recovery won't occur for many trainees within 48 hours. Even if it did, my empirical evidence has shown that different parameters are necessary to keep the body from adapting too quickly. As an added benefit, changing set/rep/load parameters will challenge many different motor unit pools compared to constantly utilizing the same parameters. Therefore, the parameters of TBT constantly change, compared to older total-body programs that burned trainees out in a matter of a few weeks.
Either TBT or QD for 8 weeks; or 4 weeks of each.
Interesting program design. It appears that you have definitely thought out your goals and parameters. Good thinking!
You're correct about endurance training. Our bodies do have an ability to withstand very high endurance levels. But I can't say if your parameters are too high, or not. Anything I say would be a guess since I've never worked with you, or analyzed your conditioning levels.
If you find you're not progressing with your program, cut back on the number of sets during your non-endurance training days. If you still aren't experiencing strength gains, slowly lower your endurance guidelines on your off days (~20%). The total-body endurance training that you're performing is a lot of volume, so be sure to keep the intensity very low.
Your tempo selection is fine, but for the most part, the faster the concentric phase, the better. Just wait until you get into the next few weeks of the program, you won't be thinking that the end of the workout has come too quickly! Those higher rep days are very demanding. The idea of this program is to start with a volume that's relatively low, with non-linear volume increases over time. Don't judge the program by the first week because all 8 weeks have a specific purpose. It's kinda like reading a book; the first chapter won't give you all the details. Contrary, the other chapters must be read to fully understand the material. The same is true with this program. Once you get into the "meat" of the program, you'll know what I mean.
A training program alone won't get you to your goals. If you want to lose 10% body fat, then your eating plan must be damn-near perfect. I suggest the T-Dawg 2.0 eating plan for your goals.
My best program for those who want to dramatically cut body fat is my Next Big 3 program. The volume is low, and you only perform two total-body sessions each week. This is mandated since you should be consuming 500Kcals less than maintenance each day. With sub-maintenace calorie plans, overtraining occurs very quickly, so stick to the NB3 for 8 weeks. You should be able to lower your body fat 3-4% in that time. Then, switch over to the Big Boy Basics or Triple Total Training program while staying on the T-Dawg 2.0.
No program should be used indefinitely, but that's okay since I have dozens of programs to choose from here on T-Nation.
Stick to raw lifting, and start training those wrist extensors. Check out my grip training article and my Branding Iron column from the spring for more grip training info.
Here's a rotation of programs that would fit your needs:
That should get you started in the right direction.
The best program for fat loss is NB3 with a caloric deficit.
All of us writers have different views on training, that's what makes T-Nation such a great information source. I respect Lonnie's view as much as anyone in this field.
Yes, heavy eccentrics will mandate longer recovery times. That's why I avoid heavy eccentric-focused training. Since my programs don't involve this aspect, recovery occurs more quickly.
For the purposes of my programs, stick to the recommended guidelines for optimal results. I'd have no problem telling a trainee to rest 5 days on my programs if I thought it was best. Sometimes, 5 days of rest is necessary. But on most of my programs it isn't.
Each workout, perform a calf and bicep exercise. The compound exercises will take care of the hams and tris (e.g., deadlifts, good mornings, reverse hypers, dips, bench presses, military presses)
Absolutely, there's rest between antagonist exercises. The rest remains the same as the previous week except for the fact that you'll perform alternating exercises. Therefore, the actual time between the same exercise doubles.
Lower the load by 5% if the rest periods are too demanding.
Assuming maximal strength increases are important to you (since you're into powerlifting), I'd recommend my TTT or QD over this program.
Warm-ups are very individual, some require none, others like to really get themselves primed before hitting the work sets.
I recommend warming up with 2 sets of 4-5 reps with 70% of the prescribed load. I'll use the first workout as an example (3 x 5). The load should be ~7-8RM for this day. Let's say your 8RM for the bench press is 250 lbs. Therefore, you should perform:
1 x 5 x 155
1 x 4 x 155 (use a faster tempo than set 1)
3 x 5 x 250
Use a 302 tempo for set #1, then use a 20X tempo for set #2.
This will not induce fatigue, while sufficiently firing the proper motor units and warming the joints.
I don't recommend an alternation of the parameters. Usually, that just leads to sub-optimal results. The TBT is not a maximal/hypertrophy strength program, therefore, no explosive parameters are prescribed.
The reason I don't want trainees to perform the same exercise for the same method more than two weeks in a row, relates to the long-duration that trainees can follow this program. Constantly switching exercises is one of the best ways to offset stagnation. Newbies could perform the same exercise with the same method for up to 4 weeks, but switching every 2 weeks is your best bet.
How's it possible to switch exercises every 2 weeks? Simple, I gave many exercise examples and the you only need to slightly change each exercise. For instance, merely switching for BB flat bench press to DB flat bench press is enough. Or modifying a 30 degree incline to a 15 degree incline. This combined with different hand positions (semi-supinated with dbs at different angles) and you'll have endless options.
You can perform TBT for as long as you keep experiencing results. There's no real limit. Just keep changing angles and exercises and you'll be pumped.
No problem with your lack of strength-building on the TBT program - it's tough! My advice is to start with another program such as ABBH before switching back to TBT. For some trainees, the TBT will be too taxing, initially. Therefore, a 2x/week total-body program is mandated. If your strength isn't increasing, 3x/week total-body training is probably too much for your body to handle at this point.
I'd like to see those results too! My guess would be that they all would experience similar results in the first week or two, but the TBT would eventually lead the pack due to the constantly changing parameters.
For trainees who don't experience strength-building, and subsequent hypertrophy on the TBT, the best split is my ABBH. Once ABBH is finished, TBT should be fine if proper post-workout nutrition and sleeping patterns are in order.
Another option is to simply increase the number of rest days in the TBT, without changing any other parameters.
Nothing works forever, but you can stay on the TBT for as long as you keep experiencing results.
The design of the program allows for a relatively great amount of time before the trainee adapts. It varies with each trainee, but the "results-producing time-frame" is quite long on the TBT.
Use whatever exercises don't induce shoulder pain. I can't recommend any particular exercises because I don't know anything about your specific situation. It's usually unwise to recommend post-surgery exercises to someone via computer.
I don't always recommend total-body workouts. Split routines definitely have a place in the bodybuilding world.
The ABBH is well-designed, and results have been outstanding with the parameters as is. In other words, I don't recommend performing the ABBH any differently than the original plan I laid out.
It all relates to mandatory changes in volume throughout the TBT in order to sustain hypertrophy effects. The two set days are necessary when I use higher-rep schemes in order to control fatigue.
Your breakdown is a little off. Day 1 looks fine, but you can't perform the same workout for the other two days each week. That's precisely the reason why the older programs subsequently lead to stagnation.
Here's an example of the other two workouts that you could perform based on your Day 1:
1. Leg raises or any type of abdominal exercise.
2. Pull-ups, Chin-ups or Upright Rows.
If you're unfamiliar with your RM's, believe it or not, you should just "wing it." Believe me, you'll learn which loads to use very quickly. Just to sure to err on the lower side of loading (don't push it at first). Even trainees who use relatively light weights, initially, have been reporting strength/size gains. Keep your body as fresh as possible, then slowly build up the loads.
This program will improve your abdominal strength. But, if you feel your abs are lacking, then by all means, throw in some extra ab work for all 3 sessions (or on your off days).
You should reach failure no sooner than the last rep of your last set.
Yes, decrease the load if you can't perform the recommended sets/reps.
Yes, this program doesn't include 10x3 since it would be too taxing. But the program is outstanding for hypertrophy. Remember, there's more than one way to skin a cat.
If you want to increase maximal strength while performing O-lifts, you should follow my Strength Focused Mesocycle routine. You can put any olympic lift in place of squats or deads.
The TBT program is not designed for O-lifts - the reps are too high.
Since most of the exercises are compound movements, a 2.5% increase isn't necessarily small.
But, platemates are one of the best investments you can make. I highly encourage every single trainee to keep a set in your gym bag. They're relatively inexpensive, and they come in handy for scads of exercises. I suggest you buy some ASAP for this, and all other, programs.
Based on your "handle," I would guess that you're 18 years old. The notion that an 18 year old shouldn't perform deadlifts is absolutely preposterous. Perform the deadlifts as recommended.
With a little ingenuity and planning, you can make antagonist training work. Busy gyms are definitely an obstacle, but I highly recommend you find a way to make weeks 2,4,6 work for you since those weeks are very important for program success.
Have you tried Grow!? I mention this because even the lactose-intolerant individuals rarely possess problems with it.
Another route could be to ingest some egg protein powder. It tastes like shit but you can hide the taste with other additions into the shake.
Perform the same exercises for all muscle groups for two weeks. At that point, switch exercises. Even though the parameters are constantly changing, you still need to alter your exercise selection.
If you primary seek fat loss, I'd recommend a serving of Grow! instead of Surge. If fat loss isn't a priority, Surge mixed with micronized creatine is recommended.
No alterations to the 100 Rep Method. All relevant aspects are in the original program I wrote for T-Nation.
I usually err on the lesser side of parameter recommendations with my articles. Therefore, I recommended 6 exercises per session. But, many trainees can withstand 8. I recommend you initiate the program with 6 and steadily increase it from that point (up to 8 ) if you feel your recovery allows for it.
They're all good. TBT and SOB are the best choices if you're still a relative novice to training. QD is great for those who have all variables in place (caloric intake, sleep, supplementation, etc).
Actually, you can keep the exercises constant for two weeks since the parameters are changing. At that point, switch exercises.
Start with ABBH, then move to TTT, then move to TBT.
Lay on your back on a flat bench. Hold a barbell overhead in the lockout position. Bend at the elbows until the barbell touches your forehead. Lift and repeat.
If you seek 4x/week parameters, you should adjust your numbers to:
Heavy: 8x3 and 4x6
Light: 3x12 and 2x18
That would be a better choice.
Don't alter the TBT parameters. If you employ 8 exercises in the program, be sure that 2-3 are single joint in nature.
Don't fret, many readers have been confused about this recommendation. Obviously, I did a poor job explaining it. Here's the deal. You should not perform the same exercise with the same parameters more than 2-3 weeks in a row. The reason I can recommend squats, deads, etc for more than 2-3 weeks is due to the fact that there are so many variations. When I explain that I want it "changed" I don't mean you must perform a completely different exercise. All you need to do is perform a different variation. For example, merely switching your squat stance from narrow to wide is enough. Or, merely switching from BB to DB on an upper body lift is enough.
Pull-ups or pulldowns.
When you're unsure, merely reverse the movement. That's what a true antagonist exercise is. For the shoulder press example, you're pressing a load overhead. Therefore, the antagonist would be pulling a load from overhead.
4 out of 6 of your exercises are compound movements. Therefore, you're fine.
If you have a muscle group, or two, that's notoriously slow to recover or is lagging behind, use my 100 Reps to Bigger Muscles protocol.
Unfortunately, rough estimates are often taken as biblical. But, I suggest trainees keep the program as original as possible. 6 exercises with the prescribed parameters works extremely well. The idea of pushing yourself for the sake of merely performing more volume isn't recommended on this program. Also, it's best to use one exercise for each body part and not use multiple variations of the same exercise within a single workout.
No major modifications are needed. Have him avoid reaching failure at all costs, thus keeping the CNS fresh. Also, 2 of the 6 exercises could be assistance exercises for his weakest points. For instance, most climbers could use more triceps work. On the other hand, the pulling muscles are constantly being taxed. Based on those points, he should be able to choose exercises that won't overly tax him.
The Waterbury Method would be better, given all of your other cardio activity.
Dips can be substituted with decline bench DB bench presses (your palms should be facing each other). Calf raises can be performed one leg at a time, off a step, with a DB in your hand for added resistance.
Yes, lat pulldowns with a palms up grip is your best substitute for chins. But I suggest you rig up some type of structure to perform pull-ups from, in the near future.
After the program is finished, follow my Waterbury Method program for 4-6 weeks. Then, you can return to TBT.
If the 2 minutes feels like a long time, it's due to one or two factors: insufficient exercise selection or a load that's too light.
15-18 reps with the squat or dead is extremely taxing at a load that puts you near failure on the last rep. Make sure you're using compound exercises and sufficient loading.
Hypertrophy - sometimes
Maximal strength – infrequently
Failing on the last rep of hammer curls is not nearly as exhausting as failing on the last rep of squats. Therefore, one can be a little more lenient with single-joint exercises.
Second, you should not adjust one side of the body (ie, arm curls) without adjusting the other side, concurrently. Using different loads for the same body part, on different sides of the body leads to imbalances (not good).
In other words, you should always keep the load constant for both limbs, even if it's easier for the stronger side. You must let the weaker side catch up.
Sure, if you're still reaping the benefits, there's no reason to change. Continue the program until your results stagnate. At that point, switch over to a program such as the Waterbury Method.
Well, reaching failure is a tricky issue. The reason? When you hit failure, you're much more likely to burn-out the movement. Therefore, if you're continuously hitting failure on a certain exercise, you'll need to change the movement variation.
If a 2.5% increase is causing you to continuously fail, it's time to change to another variation of the movement.
Because calves can take a huge amount of volume. In fact, I'd consider 10x5 to be relatively low within the spectrum of necessary volume to induce calf growth for those with lagging calves. Refer to my Frequency: The Key to Success article.
During each week, you should use a different exercise for the same body part. Your example of flat/decline/incline throughout the week is perfect.
It's not supposed to be overly exhausting. If it was, you wouldn't be able to train your entire body 3x/week for any length of time. Shorter rest periods with low reps are good for hypertrophy. Longer rest periods are mandated for higher rep days due to the cardiovascular component. 20+ rep sets with exercises such as squats are hugely demanding on recovery. Therefore, longer rest periods are necessary.
Partial squats with a very large load
Squat down to a height that's above parallel.
Alternate between 10x3 and 5x5.
Use a narrow to shoulder width stance.
Overhead squats and cleans should be a quad-dominant exercise. But remember that each exercise puts a high amount of stress on the shoulder/upper back region. Therefore, this should be taken into account on the workouts before and after in order to not overtrain these muscles.
The loading prescription is 2 reps below failure. Since the load remains constant, you should be at/near failure on the last few reps of the last set. If you aren't, adjust the load accordingly.