Say if I put myself in a prime state (e.g. 6-8% bodyfat) that I was happy at where I looked and felt great. Also say that I didn’t want to fall into the typical bodybuilding conundrum of gaining a lot of weight to only lose it again. How would you approach the situation?
Here is my plan so far:
2 weeks of VD to get where I want to be in terms of bodyfat and waist measurement. Afterwards I’m starting a Massive Eating Style regimen at a bit under what I need (3200kcals) when my metabolic rate is generally around 3500 or so. Then each week I’m going to up it 100kcals and see where I go. Anything you would suggest?
I’m generally going to stick with your workouts; I think I just might throw Shoulders Overhaul in there for a few weeks. Also I’m goign to increase my low intensity cardio (maybe start walking to school instead of biking or start hiking here and there) and possibly do intervals a few times a week.
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As long as you’re training hard during the Massive Eating phase, you should be fine. Your plan sounds sufficient.
For you, I recommend my Art of Waterbury program during your next bulking phase. I bet you’ll blow up on it.
chad, i would like your thoughts on this program for someone who has a strong strength base(at least in relation to his plyometric ability)
[i]---------monday(day 1)-------------
-depth jump off of 18 inch box then hit ground up onto 12 inch box as fast and quietly as possible, (is that how to perform them? )
-ATG squat %85 3x3
-RDL 3x5(could i maybe do gm’s here, but just use a belt on them and only go down to ~45 degrees?)
tuesday until thursday just cardio under 60% with maybe 1-2 games of hard b-ball that lasts up to 10 minutes each???is that alright? sorry man laugh.gif
----------thursday---------------------
-Depth jump - 6-8 x 3
-Deadlift - 3 x 3 @ 80-85%
-bulgarian split squat or lunge - 2 x 5 per leg [/i]
with the goal to increase VJ?
keep writing kickass articles man.
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If you’re training for a huge VJ, I suggest you omit one of your plyo sessions for 40M sprints. Perform 6-8 of them before hitting deads. Sprints are great for VJ increases.
[quote]trailer36 wrote:
Chad,
no question here, just some serious praise. i recently modified your TTT for a cutting diet i am doing (only thing i changed was the third day i use 4 powerlifting movements at 3x3). needless to say, my strength has improved week to week WHILE i have lost about 2% bf. i am no beginner either as i have had 9 yrs of training under my belt. thanks again Chad, your programs have yet to let me down!![/quote]
[quote]JNeves wrote:
I’m planning a cycle to bring up my squat… I train 3 days a week and will be doing 2 lower body workouts with 1 upper, and a second upper every other week as thats all time allows.
what would you consider the minimum volume/intensity to maintain my bench strength?[/quote]
With only one upper body session/week, I’d suggest 8x3 for your goal.
Which of your program would you recommend for a raw beginner who is primarily interested in training to be an explosive & powerful athlete much like CT’s renaissance man article.
[quote]Chad Waterbury wrote:
JNeves wrote:
I’m planning a cycle to bring up my squat… I train 3 days a week and will be doing 2 lower body workouts with 1 upper, and a second upper every other week as thats all time allows.
what would you consider the minimum volume/intensity to maintain my bench strength?
With only one upper body session/week, I’d suggest 8x3 for your goal. [/quote]
This is a little late but maybe you will check this thread later…
Only one upper a week as I work a physicly demanding job and doing full body training while trying to focus on bringing up a specific lift (squat) dropped my bench a decent amount over a short period of time.
I’ve had great success bringing up my bench hitting upper body twice a week, and was able to maintain my squat with hitting it once a week.