cHaOs method...PART 1

the training is do is cHaOs training. what is it? why did i develop it? where did it come from? read on...and you'll find how to get fuckin jacked and strong as fuck...and YES..crazy works!

my former coach and old school powerlifter, jon grove..first introduced me to pre-exhaust training

years ago..while training at NGBB...i was first introduced to CG(close-grip) board presses in a shirt. i was like WTF! my former coach, jon grove, knew i had "retard" strength so he did something with me...he would pre-exhaust me on something and then have me do another movement at maximum intensity. here's an example...i did 635 CG 3-board in a shirt. i was fuckin fried...my triceps were about to bust out of my bench shirt i was using(tons of those got my arms up to 23 from 21.5)...then my coach busts a surprise on me...he wanted me to give 675 a ride on bench. bein that when i lack O2 to my brain..it didn't register with me. then it hit me. i just did 589 less than a month ago and now i was attempting 675. but i trusted my coach. what happened? i ass raped 675 IN TRAINING! didn't let the internet douchebags in on the little surprise i had done but my coach told me that i did 675 easy and PRE-EXHAUSTED. in a meet..fresh..i would do more and i did...i did 705 and had room for 725. i was a believer. jon did this countless times when i trained at NGBB and it made my strength jump BOUNDS ahead of everything i thought possible. shit was awesome!

doug young even used a "concept" of training...where he went to an all-out set to failure after 3 workin sets..kicked ass and worked!

i basically created just the basic concept of cHaOs training...here they are:

1. train in reverse or change up the order
this means whatever u do last...do first and vice versa. if u do a drop set...work it in reverse..instead of goin down in weight..u go up in weight.

2. when the weight goes up or down or stays the same...the REPS GO UP!!
its simple. u add weight...add another rep. this is pushing your body beyond its limits by one or two more reps than u normally do.

3. decrease rest periods...even with heavy sets
this is pushing your endurance to crazy levels...i'm used to taking anywhere from 30 sec to 1.5 mins between sets...this is conditioning at its best...

4. change up HOW u do a rep.
this is either doin it explosively...or HIT style..OR do rest pause reps...

5. when in doubt...ADD MORE WEIGHT.
in moments of failure...ADD WEIGHT and go all out. most times our bodies are used to giving it all we got on that ONE set...surprise..when u add another set and your forced to push PAST your limits.

6. never have SET rep ranges...have PLUS rep sets only.
this means if u want to do a set of 8-10...make it 10+ reps..meaning your goal is to overshoot 10 reps and progress that way.

7. pre-exhaust always.
this means do something that will bring your 100% down to 50% and still get stronger. for instance...i do leg extensions BEFORE squats... and then i did speed box squats BEFORE my max set on raw squats w/wraps w/o the box. THAT'S what i'm talkin about. you'll be surprised at how much more weight you'll move after bein PRE-EXHAUSTED...

8. when in doubt...GO TO FAILURE BUT GO UP! to the DEATH IF POSSIBLE!
even after you've done some crazy shit already...u bump up the weight and go all out to failure. again..pushing beyond SET limits. and if your crazy enough..bump up the weight and do the shit again...

9. when u fail at a max...drop down...get reps and EXCEED where u failed..or die tryin.
this i fuckin love. missing a weight..backin down to get reps like triples and attempting a greater weight than u missed. truly chaotic.

10. juggle the weight
go up and down and up and down...never go in linear fashion...go 405 then 495..then 455...then 515...this throw your body for a complete loop!!

11. change up what u do every week.
never fuckin do the same shit every week...or every 2 weeks. CHANGE UP! sets..reps..how u do an exercise...order...everything...

12. do the BIG 3...THREE WAYS!
meaning...try to make it a triple threat when u do the big 3...if u bench..do board presses..dead presses...and heavy raw triple...OR...do band raw bench...work up to a comfortable max...then do repouts...when u do the big 3...do it 3 ways...

every one of branch sessions was to heavy and to the death..no question!

chaos training is all about creating a chaotic environment for extreme muscular growth, strength, and gettin lean. what i mean by chaotic environment is taking "you" out of what your used to do constantly..your fuckin comfort zone...and throwin u into the den of wolves of pain motherfucker. we all were taught to add weight til we can't add weight anymore and maybe drop weight and do reps right? that's how we were all taught how to lift weights and how we all grew from it. this method of training is hard for the body to adapt if done correctly. when u change up reps every week..your body doesn't have a chance to adapt at all..its forced to "try" every time...

next month i'll do a routine walkthough on chaos training and show ya how doin a chaotic session can really do for ya. give some of these concepts a try when your training...remember..

crazy fuckin works,
TB