Tuesday, September 29, 2015

Chad Waterbury's 10x3 Mass Building Protocol - Get #Swole and #Ripped


Ultimate Training Parameters




Sets: 10
Reps: 3


Load: 80-85% of 1RM, or 5-6 RM (Repetition Maximum)


Rest: 60-120 seconds between sets


Tempo: 20X (lower weight to a count of two, no pause, lift as fast as possible)


Exercise: Any compound movement


Source:




Aggressive Strength Natural Testosterone Booster













Monday, September 28, 2015

My October 2015 Bodybuilding Training Plan - Daily Undulating Periodization (DUP) and Sprints



I decided to stick to a daily undulating periodization scheme in October. The plan going in is to sprint and do abs daily. Last month I followed 8 different schemes for sets and reps on Monday and Thursday. I've decided to simplify this scheme this month still lifting primarily on Monday and Thursday. I will finish up on Tuesday and Friday after cardio if I don't get all of the exercises in on those days.

Sets/Reps
2x12 
5x3 
3x5


Daily
  1. Crunches and Leg Lifts
  2. Six 30 second sprints.
  3. Steady State Cardio

Stay Strong!








Friday, September 25, 2015

Sets, Reps and Your Current Strength Training Plan - Daily Undulating Periodization - DUP



Daily undulating periodization is a training technique colloquially known as ‘muscle confusion’. The typical gym rat either stays in that 3 or 4 sets by 8 to 12 reps. Trainees do this week end and week out. In fact, they train this way month after month and year after year. Why not try something new for the next 8 to 12 weeks.

That something new is DUP or daily undulating periodization. It’s pretty simple, you change your rep/set scheme on every workout.  

Below are several examples of scheme.
Typical
Linear
Undulating
Daily Undulating
3x10 every workout
Weeks 1– 4: 12-15 reps
Week 1: 8 reps
Day 1: 4x15
or
Weeks 5-8: 9-11 reps
Week 2: 3 reps
Day 2: 4x8
4x12 every workout
Weeks 9-12: 6-8 reps
Week 3: 15 reps
Day 3: 3x6
or
Weeks 13-16: 3-5 reps
Week 4: 10 reps
Day 4: 5x3
5x5 every workout

repeat
Day 5: 3x3
or


Day 6: 2x12
6x8 every workout


repeat

The cool this about this is you can set it up almost any way you want. My only warning is don’t put together a scheme like I did that followed a 10x10 day immediately by a 5x5 day. Also, you may not want to deadlift on a 4x15 scheme.



1
2
3
4
5
6
7
8
9
10
11
Day
1
2x12
8 reps
2x12
10-12
3x12

12-15
5x5
12-15
5x5
5x3
3x12

2
3x8-10
6 reps
3x8
6-8
4x8
5-7
4x8
9-11
4x10
3x5
5x5

3
4x3-5
4 reps
4x3
4-6
5x6
20-30
6x3
6-8
6x3
4x4
3x8

4




3x5
8-10
5x6-8
3-5
5x6
3x5
3x1

5






4x10-12

2x25
2x8
3x5

6








3x12
3x6


7








6x4
3x15



Experiment, have fun and grow.

#HelpYouGetGAINS



Below is my plan for October 2015