It looks like some sort of bastard child of starting strength and the texas method
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Originally Posted by Men's Health
The World's Smartest Workout
If you want to pack on muscle fast, the old saying is true: You need to train smarter, not harder. Using my five new principles of size, all it takes is 3 exercises, 3 days a week.
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Definitely not the world's smartest workout, in fact it isn't even a workout. It's 3 workouts.
His 5 rules, and by his I mean Chad Waterbury
, suck! I couldn't even finish reading them to be honest. They're mostly just trying to hype you up into believing he's found something revolutionary.
Strike 1.
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Originally Posted by Men's Health
Monday
1. Bench press
2. Chinup
3. Deadlift
Do 25 total reps of each exercise, using a weight you can lift 4 to 6 times before your speed slows down or your form changes. Rest about 60 seconds between sets.
(Tuesday: Rest)
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Deadlift gets a third seat and bench is top dog. Strike 2. Benchpress should be last and deadlift should be first. According to rule #3 you're 'strong' muscle fibres will stop working after 15 seconds.
I would use those 15s to deadlift.
This is nothing more than a 5x5 in a different package.
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Originally Posted by Men's Health
Wednesday
1. Dumbbell single-arm shoulder press
2. Dumbbell single-arm row
3. Dumbbell lunge or stepup
Do 40 total reps of each exercise with each arm or each leg, using a weight you can lift 10 to 12 times before your speed slows down or your form changes. Do all the reps of each exercise before resting. Rest 45 seconds between sets.
(Thursday: Rest)
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He says 'don't sweat the small sets' (meaning its ok to do sets of 4 or 5 or even 3), 'lift big to grow big' and 'lift fast to get big' but he prescribes a whole day of doing 4x10's?
I don't know what he means by 'do all the reps before resting' and 'rest 45 seconds between sets'.
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Originally Posted by Men's Health
Friday
1. Barbell bent-over row
2. Dip
3. Squat
Do 15 total reps of each exercise, using a weight you can lift 2 to 3 times before your speed slows down or your form changes. Rest about 90 seconds between sets.
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Again, squat is last? Surpassed by rows and dips? Basically just a 5x3 re-packaged as well.
Overall he says some things that make sense (compounds over isolations, quit if your form is starting to go, using total reps rather a set number of setsxreps).
On the whole the thing is packaged very poorly with alot of phrases and wording that make you think he's onto something. His rules are terrible and worse yet he doesn't even follow them when it comes time to make his 'workout'. He leaves alot on the table in terms of making a good routine.
There is nothing new or revolutionary about this routine and it is FAR from being "The World's Smartest Workout"