Knowledge Gained from Retreat.

[Newlife]

Guys, Can each one of you that attended, post the single most valuable tip you learned related to fitness or clean eating.

Thank You!

[Ogedei]

I didn't go:

Greens+ tastes like horses ass unless you mix it with whey, but it's worth it because it is SO good for you.

Thats what I learned.

See I didn't even go and learned stuff!

Og.

[Bond007]

Ok, I'll have to flip a coin because there was just so much valuable information it's EXTREMELY tough to pick the best one. Here's goes:

Chad Waterbury's Parameters, in 7 parts:

1.Use compound exercises 75%-80% of the time during a 7-day cycle, meaning any exercise that involves the use of 2 or more joints throughout the total movement. There's more compound moves than you originally thought there were!

2.Workouts should be:
< 45 minutes for hypertrophy
< 30 minutes for fat loss/max strength

3.Frequency:
*Hypertrophy = 2-4 workouts per week
*Max Strength = 2-6 workouts per week
*Fat Loss = 2-3 workouts per week, leaning more towards 2

4.Volume, set/rep range of 24-50:
Example:
Weeks 1-2 8x3
Weeks 3-4 9x3
Weeks 5-6 10x3
Weeks 7-8 6x3 - Unloading phase, 60% of weeks 5-6
And, yes, that's 8 sets of 3 reps, boys!

Sample workout week:
Day 1: Upper body, 8x3, 4 exercises, 5-6RM
Day 4: Upper Body, 3x8, 4 exercises - different from Day1, 10RM
Day 2: Lower body, 8x3, 4 exercises, 5-6 RM
Day 5: Lower Body, 3x8, 4 exercises - different from Day 2, 10RM

Using weights that are:

>85% 1RM for:
Hypertrophy = 24-36, eg 8x3
Fat Loss = none
Strength w/o hyp. = 9-15, eg. 3x3,5x3, etc.

70%-85% 1RM for:
Hypertrophy = 30-50
Fat Loss = 24-32, eg. 4x6
Strength w/o hyp. = none

5.Speed Training: Use weight that's 45%-60% of 1RM, 24-40 set/rep range, each set < 5 reps. This is only appropriate for certain types of athletes at certain points of their training.

6.Tempo:
Concentric: As Fast As Possible - AFAP
Eccentric: Controlled
Speed Training: AFAP

7.Progression, choose one method each week:
a. Increase Load 2.5%-5%, usually 2.5%, though
b. Increase Density - shorten rest time by decreasing rest by 5 seconds each week
c. Increase Work in same amount of Time.


There were 2 caveats:
1. Train each body part 2x a week and increase from there.
2. Yes, it is appropriate to do single-joint exercises, but you should focus on exercises that you can push the most load.


There, now if anyone else wants to elaborate on any of these, please feel free!!! I'm going mostly from my notes and partially from my memory.

[Bond007]

Originally posted by Ogedei:
I didn't go:

Greens+ tastes like horses ass unless you mix it with whey, but it's worth it because it is SO good for you.

Thats what I learned.

See I didn't even go and learned stuff!

Og.

Yeah, and if you can afford to purchase it from Canada and have it shipped across the border, apparently it tastes much better, according to Berardi. The Canadian packager adds flavoring to the product whereas the US packagers do not. For once, the Canadians are doing something better than the US!

[Newlife]

Originally posted by Ogedei:
I didn't go:

Greens+ tastes like horses ass unless you mix it with whey, but it's worth it because it is SO good for you.

Thats what I learned.

See I didn't even go and learned stuff!

Og.

Guess It wasn't clear when I said those that attended. What I mean is if you DID go, please reply. I can't even make sense of the above statement. let's make this a real post if we could...

[Newlife]

Originally posted by Bond007:
Ok, I'll have to flip a coin because there was just so much valuable information it's EXTREMELY tough to pick the best one. Here's goes:

Chad Waterbury's Parameters, in 7 parts:

1.Use compound exercises 75%-80% of the time during a 7-day cycle, meaning any exercise that involves the use of 2 or more joints throughout the total movement. There's more compound moves than you originally thought there were!

2.Workouts should be:
< 45 minutes for hypertrophy
< 30 minutes for fat loss/max strength

3.Frequency:
*Hypertrophy = 2-4 workouts per week
*Max Strength = 2-6 workouts per week
*Fat Loss = 2-3 workouts per week, leaning more towards 2

4.Volume, set/rep range of 24-50:
Example:
Weeks 1-2 8x3
Weeks 3-4 9x3
Weeks 5-6 10x3
Weeks 7-8 6x3 - Unloading phase, 60% of weeks 5-6
And, yes, that's 8 sets of 3 reps, boys!

Sample workout week:
Day 1: Upper body, 8x3, 4 exercises, 5-6RM
Day 4: Upper Body, 3x8, 4 exercises - different from Day1, 10RM
Day 2: Lower body, 8x3, 4 exercises, 5-6 RM
Day 5: Lower Body, 3x8, 4 exercises - different from Day 2, 10RM

Using weights that are:

>85% 1RM for:
Hypertrophy = 24-36, eg 8x3
Fat Loss = none
Strength w/o hyp. = 9-15, eg. 3x3,5x3, etc.

70%-85% 1RM for:
Hypertrophy = 30-50
Fat Loss = 24-32, eg. 4x6
Strength w/o hyp. = none

5.Speed Training: Use weight that's 45%-60% of 1RM, 24-40 set/rep range, each set < 5 reps. This is only appropriate for certain types of athletes at certain points of their training.

6.Tempo:
Concentric: As Fast As Possible - AFAP
Eccentric: Controlled
Speed Training: AFAP

7.Progression, choose one method each week:
a. Increase Load 2.5%-5%, usually 2.5%, though
b. Increase Density - shorten rest time by decreasing rest by 5 seconds each week
c. Increase Work in same amount of Time.


There were 2 caveats:
1. Train each body part 2x a week and increase from there.
2. Yes, it is appropriate to do single-joint exercises, but you should focus on exercises that you can push the most load.


There, now if anyone else wants to elaborate on any of these, please feel free!!! I'm going mostly from my notes and partially from my memory.

Awesome info Bond.

[Ogedei]

Originally posted by Newlife:

quote:

---

Originally posted by Ogedei:
I didn't go:

Greens+ tastes like horses ass unless you mix it with whey, but it's worth it because it is SO good for you.

Thats what I learned.

See I didn't even go and learned stuff!

Og.

Guess It wasn't clear when I said those that attended. What I mean is if you DID go, please reply. I can't even make sense of the above statement. let's make this a real post if we could... [/quote]Well I didn't mean to offend you. What it means is that in another thread, Chad was saying how he was giving his thumbs up to the products "Greens+", even though it didn't have the best taste in the world, because it was THAT good for you.

Og.

[chris_f]

can some expand on the unloading phase a bit? I've heard that term before, but I'd like to understand what its used for and why you so greatly decrease the amount of work you're doing during that time.

[Bond007]

Originally posted by sharkbait:
can some expand on the unloading phase a bit? I've heard that term before, but I'd like to understand what its used for and why you so greatly decrease the amount of work you're doing during that time.

It more or less gives your muscles a break and allows you to avoid overtraining. I thought of it (and I might be wrong) as a period of active rest before changing your routine up and starting your next lifting cycle. This way you're not taking a week out of the gym as some trainers suggest and potentially losing some of the gains you just made. But, instead you are still training and retaining your gains while giving your muscles and CNS some kind of rest period.

[Newlife]

Og, I didn't mean to come off as a dick or offended. Just wanted to get some good info from the retreat guys and keep it focused. Sorry to come off wrong.

Thanks Again Bond007!

[DKing]

Originally posted by Bond007:

quote:

---

Originally posted by sharkbait:
can some expand on the unloading phase a bit? I've heard that term before, but I'd like to understand what its used for and why you so greatly decrease the amount of work you're doing during that time.

It more or less gives your muscles a break and allows you to avoid overtraining. I thought of it (and I might be wrong) as a period of active rest before changing your routine up and starting your next lifting cycle. This way you're not taking a week out of the gym as some trainers suggest and potentially losing some of the gains you just made. But, instead you are still training and retaining your gains while giving your muscles and CNS some kind of rest period. [/quote]A true unloading phase is a bit different that just taking a week of active rest.

To have an unloading phase, you need a loading phase before it.
Lets say you have an 8 week training block set up.
Weeks 1-2: 8x3
Weeks 3-4: 9x3
Weeks 5-6: 10x3
Weeks 7-8: 6x3 - this is your unload week. In the weeks before you ramped up volume to the point that the body started to hit that over reaching point and you wanted to burn out. The unloading weeks you drop volume to 60% of previous weeks and keep intensity as high as possible. This allows the body to "supercompinsate" from the workout and should help you make even better gains.

Danny

[Bond007]

Originally posted by DKing:

quote:

---

Originally posted by Bond007:

quote:

---

Originally posted by sharkbait:
can some expand on the unloading phase a bit? I've heard that term before, but I'd like to understand what its used for and why you so greatly decrease the amount of work you're doing during that time.

It more or less gives your muscles a break and allows you to avoid overtraining. I thought of it (and I might be wrong) as a period of active rest before changing your routine up and starting your next lifting cycle. This way you're not taking a week out of the gym as some trainers suggest and potentially losing some of the gains you just made. But, instead you are still training and retaining your gains while giving your muscles and CNS some kind of rest period. [/quote]A true unloading phase is a bit different that just taking a week of active rest.

To have an unloading phase, you need a loading phase before it.
Lets say you have an 8 week training block set up.
Weeks 1-2: 8x3
Weeks 3-4: 9x3
Weeks 5-6: 10x3
Weeks 7-8: 6x3 - this is your unload week. In the weeks before you ramped up volume to the point that the body started to hit that over reaching point and you wanted to burn out. The unloading weeks you drop volume to 60% of previous weeks and keep intensity as high as possible. This allows the body to "supercompinsate" from the workout and should help you make even better gains.

Danny [/quote]Yeah, what Danny expanded on!!

[Newlife]

Originally posted by DKing:

quote:

---

Originally posted by Bond007:

quote:

---

Originally posted by sharkbait:
can some expand on the unloading phase a bit? I've heard that term before, but I'd like to understand what its used for and why you so greatly decrease the amount of work you're doing during that time.

It more or less gives your muscles a break and allows you to avoid overtraining. I thought of it (and I might be wrong) as a period of active rest before changing your routine up and starting your next lifting cycle. This way you're not taking a week out of the gym as some trainers suggest and potentially losing some of the gains you just made. But, instead you are still training and retaining your gains while giving your muscles and CNS some kind of rest period. [/quote]A true unloading phase is a bit different that just taking a week of active rest.

To have an unloading phase, you need a loading phase before it.
Lets say you have an 8 week training block set up.
Weeks 1-2: 8x3
Weeks 3-4: 9x3
Weeks 5-6: 10x3
Weeks 7-8: 6x3 - this is your unload week. In the weeks before you ramped up volume to the point that the body started to hit that over reaching point and you wanted to burn out. The unloading weeks you drop volume to 60% of previous weeks and keep intensity as high as possible. This allows the body to "supercompinsate" from the workout and should help you make even better gains.

Danny [/quote]Word on that!

Danny, What was the #1 thing you learned besides Chicks dig you?

[DKing]

Its hard to say exactly what the #1 thing I learned was. I really like the part Bond mentioned about increasing in either load, amount of work, or using less time between sets. Its something a lot of us have read, but he just put it in a very simple way that made a lot of sense. I plan to use the density stuff pretty soon for a bit of hypertophy. It will be similar to the stuff GQ is doing in his log now.

Bond really covered a lot of it well. It was awesome to get a great insight into the way Chad lays stuff out for clients. A lot of the other cool stuff I learned was just advice on marketing yourself and selling yourself from JB.

Danny

[Jimbo]

Being a novice at the game of fitness...the most important revelation for me was a basic fact that most the guys there...and here... probably already knew. But I'll share anyways.

YOU MUST CHOOSE A LIFTING GOAL. I HAVE BEEN SHOOTING MYSELF IN THE FOOT IN THE GYM...

I've been sort of "canceling out" muscle mass gains by doing too much cardio. Work in the gym that recruits primarily slow twitch muscle fibers leads only to a greater percentage of Type I fibers. If you perform Low Rep lifting and long distance running, you will still end up with mostly Type I fibers(ie..less potential for growth)

The portion of Chad's lecture explaining some of the science behind the types of muscle fibers (slow, medium, fast twitch) and how training can lead to a greater % of a certain types was an eye opener for me. I've reduced reps and increased the weights I'm lifting a little.

I still haven't had a chance to pour over my notes but Bond did a great job above.

Chad did great and it was fantastic having Barardi there to ask questions. Made life pretty easy for the rest of us. J.B. asked all the tough questions and we got to do a lot of listening.

My only regret is that I didn't get to hang with the group and fellowship like I wanted to. I also hate that I didn't get to meet Rev.