T Nation

TBT (Total Body Training)

Just had a question on my workout. I am going to do the TBT by Chad Waterbury. My workout will be a sample workout that he proposed which is below. My question was can I do cardio two days a week. So say i lift MWF can I do cardio on tues and sat? Tues I will run about 2 miles while on sat I will swim for 30-45 min. Is that a problem?

Also i never read anything about directly working my abs. So shall i work them before i start lifting as a warm up(will that fatigue them for my lifting) or should i work them our after?

Week 1, Day 1:
Sets: 3
Reps: 5
Flat BB Bench Press
Seated Cable Rows
High-bar Back Squats
Sumo-style deadlifts
DB Hammer Curls
Standing Calf Raises

Week 1, Day 3:
Sets: 3
Reps: 8
Incline DB Bench Press
DB Upright Rows
Front Squats
Good Mornings
BB Bicep Curls
Dips

Week 1, Day 5:
Sets: 2
Reps: 15
Decline BB Bench Press
Chin-ups
Step-Ups
Traditional style deadlifts
Seated Calf Raises
BB Lying Tricep Extensions

Week 2: Same as Week 1 with 1.25-2.5% more weight and A1/A2 pairings. For example, Week 2, Day 1 will look like:

Sets: 3
Reps: 5
A1 Flat BB Bench Press
A2 Seated Cable Rows
B1 High-bar Back Squats
B2 Sumo-style deadlifts
C1 DB Hammer Curls
C2 Standing Calf Raises

The following week:

Week 3, Day 1:
Sets: 4
Reps: 5
Sumo-style deadlifts
SS grip pull-ups
Incline DB Bench Press
Preacher Curls
Front Squats
Seated Calf Raises

Week 3, Day 3:
Sets: 4
Reps: 8
High-bar BB Back Squats
Seated Cable Rows
Glute-Ham Raise
Military Press
DB Curls
Lying DB Tricep Extension

Week 3, Day 5:
Sets: 3
Reps: 15
Lunges
DB Flat Bench Press
Good Mornings
BB Bicep Curls
Dips
Standing Calf Raises

Week 4: Same as Week 3 with 1.25-2.5% more weight and A1/A2 pairings. For example, Week 4, Day 1 will look like:

Sets: 4
Reps: 5
A1 Sumo-style deadlifts
A2 SS grip pull-ups
B1 Incline DB Bench Press
B2 Preacher Curls
C1 Front Squats
C2 Seated Calf Raises

If you’re attentive, you should be able to tell pretty quickly whether the ESW is too much. If your lifts are going up and you feel motivated, everything’s fine. If you start feeling lethargic, you might be accumulating too much systemic fatigue. Your proposals don’t seem like they’d be too draining.

If you need direct ab work, fit it in whenever you want; I don’t think it makes much difference. However, if you’re gonna do heavy ab work, like saxon sidebends, heavy rolling bridges, weighted pikes, etc…you might be better off keeping that work on lifting days to consolidate CNS stressors.