I want to design a program and I’m looking for ideas. I’m trying to design a hypertrophy program using Waterbury’s principles and Charles Staley’s principles. I was thinking of something along the lines of an EDT whole body four times a week, but split the sessions up with lower body and upper body with each one using a heavier weight (functional hypertrophy) and lighter weight (sarcoplasmic hypertrophy).
Example:
Mon lower body heavy
Wed upper body light
Frid lower body light
Sun upper body heavy
Just wondering what you guys thought and would appreciate any tips/feedback.
Thanks
I love both seperately but not combined the way you say.
See EDT is high volume as is. Then you drop the load down and do say 15 minute PR starting at say 10 reps. Good lord your talking in the high hundreds after 15 minutes. The load would be SH%T as well IMO.
Now you could mix them how Charles has stated recently. Do a major compound anatagonist pair at say 10 x 3 and then follow that with EDT. 1 or two PR zones. Then have another day say 3-5 x 15 - 20 followed by EDT.
Two upper two lower. Dunno.
I am currently thinking of Giving Charles suggestion of 10 x 3 followed by EDT a run. I am loving ther EDT I have been doing and might see how that works.
[quote]jreed212 wrote:
I want to design a program and I’m looking for ideas. I’m trying to design a hypertrophy program using Waterbury’s principles and Charles Staley’s principles. I was thinking of something along the lines of an EDT whole body four times a week, but split the sessions up with lower body and upper body with each one using a heavier weight (functional hypertrophy) and lighter weight (sarcoplasmic hypertrophy).
Example:
Mon lower body heavy
Wed upper body light
Frid lower body light
Sun upper body heavy
Just wondering what you guys thought and would appreciate any tips/feedback.
Thanks [/quote]
I’m also not a huge fan, but I’ve done stuff that other people haven’t been fans of and it’s worked for me. I would try mixing TBT with EDT if you’re going to do anything. Do two PR zones for each session. One upper body (pick a pushing and a pulling exercise) and one lower body (pick a hip and a quad exercise). Such as:
[quote]jreed212 wrote:
I want to design a program and I’m looking for ideas. I’m trying to design a hypertrophy program using Waterbury’s principles and Charles Staley’s principles. I was thinking of something along the lines of an EDT whole body four times a week, but split the sessions up with lower body and upper body with each one using a heavier weight (functional hypertrophy) and lighter weight (sarcoplasmic hypertrophy).
Example:
Mon lower body heavy
Wed upper body light
Frid lower body light
Sun upper body heavy
Just wondering what you guys thought and would appreciate any tips/feedback.
Thanks [/quote]
I have actually Asked Charles something similiar and he prefers do a 8x3 or 10x3 First then a 15 PR Zone if you are combining the 2. Doing a Heavy and light is not a bad idea that someone else has asked before where they take their 5 rep max and do 2 to 3 reps then the other day is the normal 10rep max doing 5/6 reps.Not to speak for Charles but I believe he feels its hard to do lower only combo’s. Prefers a Total body split. Say Pull Ups/Chins- Bench/RDL.
Sorry so long