Hello Everyone,

I'm starting a new locker since my old one has accumulated too many pages. So I'm here to discuss my methods, and my new book, Muscle Revolution. If you haven't heard about the book, check out this interview:

http://www.t-nation.com/...c.do?id=1353217

Let's get it started!

Chad, I just posted this in your latest HFT article thread, if you'd prefer to answer the question over there...

DAY 1 or Workout 1

Sets: 8
Reps: 3
Load: 5RM or 85% of 1RM (repetition maximum)
Rest: 45s between pairings (A1, rest 45s, A2, rest 45s, A1, rest 45s, etc)

A1 Dip
A2 Back squat

B1 Military press
B2 Chin-up

DAY 2 or Workout 2

Sets: 4
Reps: 6
Load: 8RM
Rest: 55s

A1 Romanian deadlift
A2 Decline EZ bar extension

B1 Hammer curl
B2 Bulgarian split squat

C1 External rotation
C2 Reverse crunch

DAY 3 or Workout 3

Sets: 3
Reps: 9
Load: 11RM
Rest: 60s

A1 Military press lockout
A2 Lunge

B1 Calf Raise
B2 Row

C1 Leg curl
C2 Barbell curl

D1 Ab wheel
D2 Dumbbell bench press

DAY 4

Off

DAY 5 or Workout 4

Sets: 7
Reps: 4
Load: 6RM
Rest: 45s

A1 Wide grip pull-up
A2 Close grip bench press

B1 Front squat (wide)
B2 Reverse hyper

DAY 6 or Workout 5

Sets: 4
Reps: 7
Load: 9RM
Rest: 55s

A1 Good morning
A2 Incline elbows out extension

B1 Incline DB bench press
B2 Neutral grip pull-up

C1 Seated calf raise
C2 Reverse crunch

D1 Reverse curl
D2 Dumbbell side raise

DAY 7

Off

DAY 8

Repeat cycle

CW,

Above is the sample program you gave in this article. On day 8 when you say, "repeat cycle," does that mean the day 8 reps should be 10 reps? Then Day 9 down to 5 reps, day 10 8 reps, day 11 off etc.?

Thank you,

Danny

Hi Chad ,
Will the book be released in e-book format ? as i m not from USA, and Biotest's shipping rates is expensive. thanks

Hey coach,

I have a couple a questions that you can hopefully answer. First of all I am 5'10 around 175 and for about 2 years I have been training. I went from fullbody to upper/lower splits and I now want to try some of your programs.

My goals are to keep the most of the muscle I have gained while shedding some body fat, I am at about 15-16% and want to get down to 8-10 %.

For diet I will most likely be following t-dawg 2.0 with maybe a day of slighlty higher carbs.

So, finally can you please list a couple of your programs that will help me reach my goals, along with some additional work like (GPP,100 REPS TO BIGGER MUSCLES,HIT) that will aid me in getting to my goal faster?

Thanks in advance.

CW,
Great interview on the site today. Definitely looking forward to picking up a copy of the book.

I have a question for you. I've been doing Hammer Down: Endurance in the evenings following a strength training session in the A.M. My work schedule is changing and it's going to make getting back to the gym for evening sessions difficult.

So, my question is, would it be too much to do my strength training workout and then do the Endurance workout immediately following? Or should I just cut down on the frequency of the Endurance workouts (doing 3x a week now, perhaps going to 1 or 2?) and get them in when I can, since I also have to find time to get to BJJ and Muay Thai classes?

Thanks,
Dan

Hey Chad,

I am just starting your Strength Focused Mesocycle. Right now my goals are to gain as much strength as possible (mass can be a sideproduct). Also, your total body workouts seem to take a shorter amount of time, which is what I need so that I can maximize my study time.

My question is: After I finish SFM, can I apply the guidelines of your latest HFT article but for strength gain purposes? I'll decrease the set-rep volume to 9-15 (I assume). I'd like to get to the point where I can have many frequent strength workouts (AM/PM) if needed (since I have classes all over the place).

Thanks for your help and congratulations on the new book.

-ton

Chad,

Do you think it would be wise for an intermediate bodybulder to just focus on strength for a time? (would it be better than focusing on hypertrophy the whole time in the grand scheme of things)

JUST ORDERED THE BOOK

QUICK FOLLOW-UP

Chad,
I sent a question into after the High Frequency Article you wrote about 2 weeks back. I messed up though and I think I did not communicate my question correctly and would like to rephrase it and ask it again.

I am 48 and have been lifting weights for 15+ years.
My goals are continue to increase size and strength > for aesthetic and fat burning reasons.
My initial questions were?..

* Could I use HFT for these goals?
* What differences to the program do you recommend for older trainees?
* If I am currently training, "very close to muscular failure on all sets? 3 times per week > each exercise done only once per week> How do I make a slow - planned switch to this type of training.
* I do not want to loose strength and prefer to gain it if anything > do I need to change the program

* Finally, I want to do this the rest of my life and know I need to modify my training as I get older > Is this type or training > INCREASED VOLUME AND FREQUENCY > Over Intensity and IN frequent training the way to go.

Though I am gaining strength and size the Intensity of the training and it wipes me out for the whole day and sometimes two> guess I am wondering if this could work for me. Maybe even feel better when doing it.

Chad > Thanks

Your answers were as follows

1. Since you've been training total body 3x/week, you can jump straight into this plan.

2. No changes for older trainees - just avoid any exercises that cause pain.

3. When you start this plan, keep 1-2 reps in the hole, don't reach failure. So, if you're on the 3 reps day you should do 3 reps with a load you could get for 4-5 reps.

4. You'll gain strength on this plan, but it's not ideal for pure maximal strength development (unless bigger muscles are limiting your strength).

5. Sure, I believe more frequent/non-failure training is superior to infrequent/HIT. HFT will boost your fitness levels more than traditional HIT.


Chad > Thanks

1. Since you've been training total body 3x/week, you can jump straight into this plan.

2. No changes for older trainees - just avoid any exercises that cause pain.

3. When you start this plan, keep 1-2 reps in the hole, doesn?t reach failure. So, if you're on the 3 reps day you should do 3 reps with a load you could get for 4-5 reps.

4. You'll gain strength on this plan, but it's not ideal for pure maximal strength development (unless bigger muscles are limiting your strength).

5. Sure, I believe more frequent/non-failure training is superior to infrequent/HIT. HFT will boost your fitness levels more than traditional HIT.


Chad> followup question

First I do not think I was clear enough> I am currently only doing each bodypart once per week

Basically I am doing
Day 1 Chest and back > Horizontal movements

Day 2 Legs/calves

Day 3 Vertical shoulders,lats and bis/tris

Day of in between and 2 days off on weekend

As I said I work hard and my workouts go 1 1.232 hrs each

High intensity> say when I do 5 sets of 5 it is my max set of 5

So knowing this what progression through your different programs would you recommend.

Overall am I a good candidate for this figher frequency

Also I rather ease into it > I hope to be training for years

Thanks for your answer and sorry for the confusion> my bad!

Chad,

I have a question that was stated perfectly by another poster in the thread following your "HFT Handbook" article. Since you seem to visit your Locker Room thread more frequently, I thought I'd repost it here for your response.

"In this article [HFT Handbook] some of the recommended set/reps you suggest for bringing up lagging parts (8x3, 4x6, 3x9,7x4,4x7, etc). And just add similar set/reps for PM sessions for twice a day.

This seems to be diverging slightly from the different direction that you outlined in "Build your own HFT" where you said: The trick is to vary the set/rep volume as much as possible. The recommendations in this article seem to be taxing a similar pool of motor-units.

I know these were just suggestions, but I thought I would just ask your thoughts? Thanks for your time."

Chad, i have a question for you. Do you think an FFB (former fat boy, as coined by Chris Shugart) would be more or less likely to be capable of building muscle and losing fat at the same time?

Will also repost:

Hi,
First I didnt know where to put this request so I just chose your lockerroom.
You guys are doing an awesome job writing articles about nutrition, training etc.
The adressants of those articles are mostly healthy people or people with some minor health issues (imbalances, unhealthy joints etc.).
I guess it would be interesting to have a series of articles about handicapped lifters/ lifters with major health problems. Not only would this be interesting for other lifters dealing with the same problems but also for the healthy lifters (great motivation).

As this info is best given first hand you could ask the help of handicapped readers to get those articles togehter. Lifters in wheelchairs, with Diabetis, with CED...
I myself would love to help writing such an article. I suffer from chronical active Ulcerative Colitis for years but still manged to return to lifting 4 months ago and make good gains although the disease influences the how I train and the what I eat very much.
MAybe you are interested:

greets

Tobias Gradinger

CW,

I got the following workout from Jeff Everson. It entails "mini" workouts that can be done from 1-3 times per day, lasting no more than 5 minutes each. What do you think? Please let me know of any changes you would make?

Squats: 2x20
Push-Ups: 2x20
BW Good Mornings: 2x20
Crunches: 2x20
Calf Raises: 2x20

Chad Waterbury wrote:
TotalEffect wrote:
"Hey, Chad ...

During the week I have a better variety of "exercises" available to me because I have access to the weight room at my school. I have weights at home that consist of a bench which can incline and a barbell with weights to go on it. I also have on dumbbell that I put weights on and off of too.

I was wondering if you could prescribe one of your programs or give me some guidelines to make a program for myself that would work best for my situation.

My main goal is muscle hypertrophy, because I want to gain some mass (I weigh 145lbs and around 6' 1" tall). In the future I want to pursue some of your "UFC" training styles.


You're making it hard on yourself right off the bat with your limited schedule. A 17 year old shouldn't train his entire body for three days in a row. For you I suggest this:

Tues: TB 4x6
Wed: Upper 3x12
Thurs: Lower 3x12

That's not ideal, though. A total body plan on MWF or TThS would be ideal. "


Hey Chad I was wondering if it would be beneficial for me to do a a PM workout even though my first workout is already after lunch time. I was thinking of doing endurance training when I was at home at around 8 or 9 pm. Would this be effective? Do you have any ideas? Should I take Surge after my endurance workout too even though I probably won't be able to have a meal 1- 2 hours after always? OR should I save these endurance type workouts for the days that I work including Monday,Friday, Saturday, and Sunday when I get home.

I'm thinking of doing endurance type exercises to increase Collateral circulation (I think its called) and increase "Capillary Density" in my muscles. To increase my gains in the long run.

What do you think? Thanx in advance

oh and what percentage of my 1RM should I use for the following Sets and Reps?

Tues: TB 4x6
Wed: Upper 3x12
Thurs: Lower 3x12

and how often do you think a person should check their 1RM?

Thanx in advance!!!!!

Hi Chad

I've been training for five years now, the first 4.5 year I only trained one musclegroup once per week and with low rep, never above 8 rep, but for the last 6 months I've been following your TBT program with really great results. But it feels like I have to try something else now. I've been thinking about HFT because it seems fun but do you think I can jump right to HFT now or do you recomend me to follow another program before HFT?

It would be very kind of you if you could help me with this one.

Book looks great, I'm on the second chapter right now. I am currently on Waterbury Method and am doing booster shots for my lats and upper back. I already perform pushups as my booster for my triceps. I don't have any machines so lat pulldowns are not an option for boosters.

I was wondering what exercises you think best for boosters for the lats and upper back. I want to use chin-ups and inverted rows but feel they may cause too much fatigue. thanks coach

Hi Chad;

I'm trying to get stronger, bigger, and more cut. Not simultaneously though unless mother nature does it for me. BTW, I'm 45 , 5'11" 185 lbs., get good sleep 8-9 hrs, and great nutrition .


What I've experimented with ( some success ) is 6 days a week full body exercises spread out throughout the 15 hours I'm awake. I'm self-employed and near my home gym and/or playground equipment often. I utilize Many different parameters and movements you have spoke of and advocate.

Usually I can't do a 5x5 for example all at once because I'd be too sweaty for the next sales call I make for work. So I would spread that 5x5 (for example) out through the day with maybe an hour between sets. I do this for this for maybe 5-6 different exercises.

Every hour on the hour I usually do 2-4 different exercises . So for the day I would get 25-30 sets of anywhere between 3-20 reps FOR EACH of those sets/exercises. I rarely go to failure on any set. No day is the EXACT same exercises or parameters as the previous day. I ALWAYS COVER THE ENTIRE BODY EACH DAY.

I know I'm loosing fat and getting stronger and slight growth. I've got a slight calorie surplus.

1.) WILL THIS TYPE OF PROGRAM BUILD MUSCLE SIZE ???? Will going 1-2 reps shy of failure bring more growth or just strength.

I kind of like doing this program, I get to capitalize on the benefits of my self-employment occupation . It seems mentally easier and I am never sore, always strong, brain isn't dreading a 1 hour block session at one place, however this takes disipline, but it feels time efficient....

Something like this SEEMS like it would have GREAT POTENTIAL if I can work out the bugs by being smart about how I perform this???

2.) Has anyone you know tried anything like this???

3.) Any success ? Failures ??? Thoughts or suggestions ????



Also I was wondering...

4.) Would I get MORE growth if when I do my mini mini workout of 2-4 sets on the hour IF I were to STAY with the same plane of movement ( eg vertical pull ) and complete THAT movement for the day at that time. In other words get all my pullups in for the day, then the next hour do say vertical push (dips). and so on throughout the day. ( If THAT would yield better results I'd do it that way instead )

5.) Also, should I follow the set/rep recomendations in your "Bible" ? I wonder because I feel like I'm not doing enough ( because I'm so fresh each time I lift). I want to make enough "inroad" to stimulate growth/size.

I'm familiar with GTG/bear/Pavel for strength, but not size.

I feel like I'm on to something good here, it just needs some "smart" tweaking.

I came to you because you are THE HFT/GURU in my book.

BTW, I also do long hikes, bike, and sprint training ( I keep those things fun and low intensity so I won't burn out ).


Thanks in advance

and looking forward to your new book!

Rob (Ridinrobg)

PS: this is the post I was trying to get you to respond to in the former WB locker on the 17th Nov (this got overlooked).

Chad:

It seems like in recent years, a lot of powerlifters are getting away from the Russian/conjugate ideas about training (particularly for the bench press) and are moving back towards Bulgarian-type training.

Metal Militia lifters, for example, train for hours on end drilling the competition-style bench and close relatives. Whereas some who follow Louie Simmons's methods hardly ever max out on the competition bench press. It seems the latter approach is losing popularity.

Some people think that the crucial variables are volume/intensity, and that if dual factor theory is respected, it doesn't really matter whether movements change much or not, and point to advanced versions of Bill Starr's 5x5 which uses ramping and coasting phases but maintains the same movements for long periods of time.

A couple of questions come to mind for me. Why do you think the Russian/conjugate model has seemed to work better for the squat and deadlift than for the bench press?

In light of recent trends in strength sport, do you believe frequent variation in movements is important or needed?

I think one thing that's really interesting is the fact that assistance from supportive gear notwithstanding, guys really haven't gotten that much stronger in the last 20 years (in the powerlifting world). Why do you think this is the case? Programs were much simpler 20-30 years ago, particularly insofar as movements were changed far less frequently, and a high percentage of work was devoted to the competition lifts.

Long question, I know...thanks if you get to it

chad what do you feel is the best macro split for someone looking to lean out from 15-20% bf

Chad

In the Energy System Training section of your book. We are suppose to maintain at the intensity of the measured heartrate for the whole 20 mins. If one does not have a HR rate how do you measure the intensity by the Perceived Rate Exertion.

Thanks in advance

Axe

Chad,

I am looking for a program for my 14 year old son. He is 5'4" and weighs in at 97lbs. His main sport is soccer but he also runs the mile in track. His aerobic conditioning is great but is needing more strength, power, etc...

The problem is that, except for a couple of Summer months there is no 'off-season' due to soccer being a year round sport anymore.

Is there anything you would recommend for him?

Thanks for any help.