My original plan was going to be doing biceps and delts with Pefect 10; I’ve changed it and decided to do something more experimental.
What do you think about doing Perfect 10 for delts and chest? Here’s the plan: I’ll do day#1 isolation for chest, compound move for delts; day#2 compound move for chest and isolation move for delts etc. I’ve been doing 100 reps for bigger muscles with my chest for months (built up my work capactity and upper body “tolerance”); my shoulders and chest seemed to react fine when I trained them 3 times a week each with full body training, so I think it’s a go.
I’m curious to your opinion. Man, if this works - my upper body will be quite impressive. Plenty of food, stretching, and icing of course.
If you think it’s overkill, I’ll take it into consideration - but as of now, I’m fired up about hitting this program hard.
JamminJS
[/quote]
Try it and see. Just keep in mind that any pressing exercise for the pecs will tax the anterior fibers of the deltoids. Therefore, stick to side and rear raise variations (in addition to a myriad of others).
[quote]gottatrain wrote:
Chad, I’ve been training for more than 20 years and your programs have re-energized my passion for the iron.
I’m currently immersed in ABBH and have my 10x4 bench press day tomorrow morning. Last week, 10x3x225 went fine. I’m just wondering how would you suggest that I adjust the weight if 10x4 tomorrow and 10x5 next week don’t go as well. I don’t plan on not getting all the reps, but I thought I would fire off a preemptive question. Thanks![/quote]
Thanks for the words!
If the 10x3 went fine, you should be well suited to hit the 10x4. If you find you’re approaching failure too soon, merely decrease the load 2% - that should do the trick.
Mr. Waterbury, would your perfect 10 training method apply to shoulders? Is it okay to do various overhead pressing movements that often in a week? Not to mention the horizontal pressing one already does…
[quote]loctite_zexel wrote:
Mr. Waterbury, would your perfect 10 training method apply to shoulders? Is it okay to do various overhead pressing movements that often in a week? Not to mention the horizontal pressing one already does…
thanks[/quote]
It’s okay to do various overhead pressing movements if you’re also using various single-joint movements. That’s the trick to finding the right balance. I’ll write more on the topic in the near future.
Your Backwards Training routine worked wonders for me - great increases in both strength and hypertrophy.
The 10X3, 10X4 and 10X5 set/rep schemes covered the entire 24-50 volume range you often mention.
The AofW covers that volume range too, but with more set/rep schemes. It appears to be more of a conjugated approach.
If I made great strength and hypertrophy gains with a Backwards Training approach, do you think I will make the same sort of gains with the AofW type training? What’s the objective of each of these routines?
It’s okay to do various overhead pressing movements if you’re also using various single-joint movements. That’s the trick to finding the right balance. I’ll write more on the topic in the near future. [/quote]
Thanks for the reply
Can you give a rought estimate of the ‘right balance’ of overhead pressing in a week?
Like would 2 days of 24-50 reps each of overhead pressing in addition to a day of 24-50 reps of horizontal pressing be okay? And the rest of the shoulder training would be single-joint movements?
Your Backwards Training routine worked wonders for me - great increases in both strength and hypertrophy.
The 10X3, 10X4 and 10X5 set/rep schemes covered the entire 24-50 volume range you often mention.
The AofW covers that volume range too, but with more set/rep schemes. It appears to be more of a conjugated approach.
If I made great strength and hypertrophy gains with a Backwards Training approach, do you think I will make the same sort of gains with the AofW type training? What’s the objective of each of these routines? [/quote]
Since you did well on the BT routine, you’ll absolutely be thrilled by the results of the Waterbury Method or the Art of Waterbury.
It’s okay to do various overhead pressing movements if you’re also using various single-joint movements. That’s the trick to finding the right balance. I’ll write more on the topic in the near future.
Thanks for the reply
Can you give a rought estimate of the ‘right balance’ of overhead pressing in a week?
Like would 2 days of 24-50 reps each of overhead pressing in addition to a day of 24-50 reps of horizontal pressing be okay? And the rest of the shoulder training would be single-joint movements?[/quote]
50/50. Half of your total weekly sessions should be multi-joint; half single joint.
On your website, you have an article about Target Focus Training. How effective is this type of self defense? I was on the website, and it just has the feel of an infomercial so it automatically made me weary. Have you had any experience using it in real life situations? Is it as good as advertised?
Thanks, Chad. I’ll give both the AofW and WM routines try. Your programs are typically 4-6 weeks in duration. Should I constantly rotate between these three routines (BW, AofW and WM) or should I look to other routines too? As I previously mentioned, strength with hypertrophy are my goals.
As a side note, I typically seem to gain muscle while focusing on strength, but I don’t do as well when I focus on hypertropy first…strength doesn’t see to follow in the same manner. Which really helps you get the other…strength helps you get bigger…or getting bigger will help you get stronger?
Thanks, Chad. I’ll give both the AofW and WM routines try. Your programs are typically 4-6 weeks in duration. Should I constantly rotate between these three routines (BW, AofW and WM) or should I look to other routines too? As I previously mentioned, strength with hypertrophy are my goals.
As a side note, I typically seem to gain muscle while focusing on strength, but I don’t do as well when I focus on hypertropy first…strength doesn’t see to follow in the same manner. Which really helps you get the other…strength helps you get bigger…or getting bigger will help you get stronger?
[quote]dagztwo3 wrote:
On your website, you have an article about Target Focus Training. How effective is this type of self defense? I was on the website, and it just has the feel of an infomercial so it automatically made me weary. Have you had any experience using it in real life situations? Is it as good as advertised?[/quote]
It’s better than advertised. Take a seminar and tell Tim Larkin I sent you.
[quote]Southpaw wrote:
Thanks, Chad. I’ll give both the AofW and WM routines try. Your programs are typically 4-6 weeks in duration. Should I constantly rotate between these three routines (BW, AofW and WM) or should I look to other routines too? As I previously mentioned, strength with hypertrophy are my goals.
As a side note, I typically seem to gain muscle while focusing on strength, but I don’t do as well when I focus on hypertropy first…strength doesn’t see to follow in the same manner. Which really helps you get the other…strength helps you get bigger…or getting bigger will help you get stronger?[/quote]
Alternate between WM, AofW, Primed for Muscle and Hybrid Hypertrophy.
Hey Chad,
I am wondering which of your programs you would reccomend for a new lifter (1 year). I like your SOB training program a lot but was told by some people that it may be too advanced for a beginner.
Thanks
Sent you a PM too, before I realized this was the more appropriate place to ask you…
What method (P10, AofW, WM, TBT, ABBH) is best for a beginner interested in purely aesthetic goals? I could care less about boosting my ego by benching 400+, I just want as close to a perfect-looking body as possible.