My New e-book!

[Pooch]

Originally Posted by JoshDunn

1. personal preference. I did both intervals on the bike so I'd have done both lots of intervals and played bball and counted it as an extra

I'm the same way. I still do intervals and count extra energy system work as a bonus. I typically play an hour of intense racquetball a few days/week bascially b/c I can't stand sitting on my arse during my lunch break. I do my interval work in the mornings.

[BjsAust]

If you're doing a program that promises 10 lbs of fatloss and 10 lbs of muscle gain in 12 weeks, and you'd actually like to lose 10 lbs of fat and gain 10 lbs of muscle, I'd recommend following the program strictly to the letter and not 'making changes' to it.

[Bill2380]

If you're doing a program that promises 10 lbs of fatloss and 10 lbs of muscle gain in 12 weeks, and you'd actually like to lose 10 lbs of fat and gain 10 lbs of muscle, I'd recommend following the program strictly to the letter and not 'making changes' to it.

I'm not going to demand my money back if I don't end up with a 10/10. I think that it's a good program, but like all programs a little individualization may be needed to compensate for equipment, injury, travel etc.

[kingkop182]

Well said, Bill

[Pooch]

Originally Posted by BjsAust

If you're doing a program that promises 10 lbs of fatloss and 10 lbs of muscle gain in 12 weeks, and you'd actually like to lose 10 lbs of fat and gain 10 lbs of muscle, I'd recommend following the program strictly to the letter and not 'making changes' to it.

I never prescribe to any program from an out of the box perspective. Doing so ignores catering to individual differences that exist within your body (e.g. metabolic rate, gender, age, body type, muscular developement, experience, etc).

I follow 10-10 based on its philosophy. I apply the workout routines as guidelines but tweak them to meet my needs. Same goes with the nutrition program.

[BjsAust]

I guess thats my point though. A number of people on this thread have discussed changing the nutritional basis because whats in there doesnt match what they think it should be. Noone seems to be considering the fact that Chad may have intentionally given nutritional guidelines that dont match standard ones because he's found that over the course of the program those changes give the results he's promising. That if so, changing from his recommendations may well mean you dont get the same results you could if you had followed them.


I havnt read the program, it just seems like a fad to take a program written by someone with years of training experience, hundreds of clients, and proven results, and willy nilly make changes because you think you know better.

I'm not talking about changes because of injuries, equipment, or personal needs, but basic 'I dont agree, I'll do it differently' type changes. I guess I always cringe a bit when I see posts like this one:

Hey guys, new here and thought I'd try this program as well. Wondering if anyone is making changes to it from a training or nutrition perspective.

Thats someone paying for a program from a respected and experienced professional and then planning to make changes to it based on suggestions by strangers on a forum.

Personally, I just think that for only 12 weeks, if you think the programs worth doing, then within reasonable parameters (as mentioned above, things like injury or equipment neccesitate changes) most people would be best off trusting the program and following it as closely as possible.


No offence to anyone, I'm sure there are people here more than capable of making sensible changes based on their needs, it just seemed in this thread that a lot of people jumped straight to 'how will I change it' rather than just try it as is. Offering folks another option .

[sodomojo]

How long are workouts taking people on average?

[Pooch]

Originally Posted by sodomojo

How long are workouts taking people on average?

Fairly short if you're doing the program straight from the book. For instance, the Day 1s in the cutting program for example is only 3 exercises in the circuit and while there are 8 sets, it's 3 reps with only 30 secs rest between exercises.

[sodomojo]

Originally Posted by Pooch

Fairly short if you're doing the program straight from the book. For instance, the Day 1s in the cutting program for example is only 3 exercises in the circuit and while there are 8 sets, it's 3 reps with only 30 secs rest between exercises.

So i just bought it. What if I can do those pullups easily? Shouldn't it be fairly hard?

[Pooch]

Originally Posted by sodomojo

So i just bought it. What if I can do those pullups easily? Shouldn't it be fairly hard?

I'd do weighted pull-ups, pretty much what I also do for the dips.

[Paul Connolly]

30 sec rest on a 3RM load seems too little, no? I agree with some of the others in terms of tweaking it a bit, particularly the having chocolate every day part. The 1:3 work:rest interval on the conditioning is much too easy as well.

[Lost Dog]

Originally Posted by Paul Connolly

30 sec rest on a 3RM load seems too little, no? I agree with some of the others in terms of tweaking it a bit, particularly the having chocolate every day part. The 1:3 work:rest interval on the conditioning is much too easy as well.

I agree on the chocolate. Chocolate is not satisfying and makes me want more chocolate. Not pretty.

If the 30s rest is too long, then the weight is too heavy. You have three exercises in the circuit, so you have 1:30 of pure rest in between, plus those muscles are "resting" while you do the other lifts. Lower the weight.

I thought the intervals looked easy, but they are pretty hard. You are doing 18 intervals the first time, too. Around #10, you are pretty much dying at the end of the high intensity part.

Again. No chocolate. Cheese or nuts for me.

[sodomojo]

For those of you taking chocolate, what kind are you using?

[Paul Connolly]

The 30 sec. I said for for rest was not enough. I've always been taught doing 3 reps for the 4-6RM load Chad wrote for requires in the 60-90 second range. A true 3 RM would require in the 2 min. range, no?

I had been doing 1:1 work:rest (15 seconds sprint/15 seconds slow or rest) on the Air Dyne for 10-15 sets (5-8 minutes). That was pretty hard. Maybe I'll try the 1:3 but for longer periods (18 min. is what Chad suggests).

I am the same about the chocolate. I like "Whey Supremacy" shake from Black Star Labs and some mixed nuts at night.

[Lost Dog]

Originally Posted by Paul Connolly

The 30 sec. I said for for rest was not enough. I've always been taught doing 3 reps for the 4-6RM load Chad wrote for requires in the 60-90 second range. A true 3 RM would require in the 2 min. range, no?

True. But, it's 30s between each exercise and there are three of them. So, you've got 90s right there. Plus the time to actually do the exercises.

I was able to do them, but it got really hard around set 5.

[JoshDunn]

dont have the program handy but the sets aren't true 3rm. They are 3 reps with a weight lifted max of 5 (or x) times.

[sodomojo]

Is PW shake and PW shake recommended on cardio days?

[dynamicfitness]

Hey there, ladies and gents, jumping in on this one...as I suspect we all know, CW does like to shake things up, hence his deviation from the standard longer rest periods for heavier-weight sets. He mentioned something about this in a recent interview, and it goes along with some of his (and others') current thinking about blending the hard lines between cardio and strength training. Essentially, what you get from compound sets of heavy-weight exercises is a nice blend of strength/hypertrophy and fat-loss effects. Kind of similar to interval training.

Oh, and for those who haven't tried it, it's also hard as hell...one of those "You think you're in shape? Try this..." kind of deals. Have fun... DF

[kingkop182]

Originally Posted by sodomojo

Is PW shake and PW shake recommended on cardio days?

I would think they are