There is a popular style of training going around the Internet called Chaos and Pain. It started from a blog by Jamie Lewis, and while many people have heard of this style, most do not really know what it is. And there is a good reason for that.
Chaos and Pain is not really a training method as much as it is a way of life. Chaos and Pain is about doing everything 100% hardcore, constantly using lifts with a ton of weight and doing things most other people would not do.
The training methodology associated with Chaos and Pain is to train heavy and hard all the time. You should stick to heavy compound exercises 3 days a week. Here is the simplest way to structure a Chaos and Pain program: Pick a squat, push and a pull to do three days a week. You can do the same exercises each time, but I suggest picking something different for each workout.
Utilize a lot of partials on this program, load up the weights and do partial squats or rack pulls. Do everything for low reps; triples are high as you should go. The repetition ranges on this program are 15 singles, 12 sets of 2 reps, or 10 sets of 3 reps. You have to figure out which one works best for you. My personal favorite is 10 sets of 3 reps.
Here is an example of a workout you could do while working on your own Chaos and Pain: Partial squats 10 sets of 3 reps, followed by 15 push press singles, and then finish up with 10 sets of 3 reps on bent over rows.
You have to get crazy while on this program. Constantly work with weights around 90% of your one rep max. This is the most fun program I have ever done, as you can vary your workouts and do whatever you want on any given day.
Make this workout your own. Pick your favorite exercises but focus on heavy compound movements. This program will work for beginners but allow your body to adjust, maybe start out with 2 heavy days and one light day each week. Then once your body has adjusted you can keep adding workouts until you are satisfied.
This type of program goes back to the roots of lifting, and was born out of a lot of the old time strongmen workouts like Paul Anderson and Chuck Sipes. These guys were steroid free, yet they were stronger than almost anyone today. Why? They trained hard and they trained all the time.
So, get it in the gym, pick up some heavy weight and then do it again two days later. Stick to compounds with heavy weight and you will grow, I guarantee it. Many people would like to see a template of this program, which is tough to do because the program is constantly changing.
Here is a week of training you could do:
Monday:
- Partial Squats - 15 sets of singles
- Behind the Neck Push Press - 10 sets of 3 reps
- Bent Over Rows - 10 sets of 3 reps
Tuesday:
- Rest or abs
Wednesday
- Front Squats - 10 sets of 3 reps
- Close Grip Bench Press - 15 singles
- One Arm Snatches - 12 sets of 2 reps
Thursday
- Rest or abs
Friday
- Parallel Squats - 15 singles
- Standing Military Press - 10 sets of 3 reps
- Power Cleans - 15 singles
This is just an example of one way to set up a Chaos and Pain workout. The best way to set it up for yourself is to make a list of your favorite squat, push, and pull compound exercises. Then pick one of each per workout and train them with either singles, doubles, or triples.
You should also keep your rest limited or else these workouts will take a long time. I suggest around 45 to 60 seconds of rest. Give this is try only if you are ready.
Comments (16)
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Posted Mon, 01/30/2012 - 16:54
chaos and pain is one fun way of training. I have tried most of the programs out there, but this is just plain awesome. I am not too fond of high reps only do them when i feel like doing body-weight workouts which i love to do as well when i feel bored or on my spare time. i like my heavy triples and singles and partial work.
Posted Mon, 02/06/2012 - 10:29
Done such workouts after reading a article of Chad Waterbury.
Basically we took a weight we could lift for 6 reps in perfect form an banged out 30 reps in a 10x3 fashion with partnerpauze rest.
If there was some energy left we did some sets of laterals, or calves or pullovers.
After 2 months this was the first time in long time I had to buy new shirts. We did it with a low carb diet, where a serious load of pasta was eaten only after training. This works perfect.
I did:
Mon: -deads, chins, dips, laterals raises.
We: -Fr Squats, Bench, Bent Barbell row, calves
Fr: -Squats, mil press, pull ups, pullover
eating 4 times a day, 2 shakes (no creatine, no vitamins, and friday evening a social beer drinking event)
Posted Thu, 10/25/2012 - 17:52
did you use the 10x3 set/re scheme with the dips,chins,lateral raises,pullovers, etc? or is that just for the deads, squats, and bench presses?
Posted Fri, 03/30/2012 - 14:18
I think that proper "Chaos and Pain" style training should utilise greater volume than this. I personally follow the template above but 4 days a week, and only take 1 rest day. The other 2 days I go lighter and do bodyweight exercises or one-handed dlift/clean/snatch.
Posted Sun, 08/12/2012 - 17:33
? from a handdcaped guy
Hi and Thank You for reading this.
First-I'm medically cleared to workout,I'm 50 years old 5'11" 188lbs,I was 250lbs lost 30lbs at 220lbs went down to to 188 looking to get to 165.
I have ceraballa ataxia I'm in a wheel chair but I can walk holding on to stuff.I w/o at home, had a p/t vist me 3x worked on exersizes I can do.I can only lift a max of 15-20lbs before I get the shanks and lose form.My Doc. is working on my CNS.
I'm trying to get an athletic look I want functionablity of my muscles.
I'm self motivated,been walking and lifting for over 15 years
I have used in the past drop-downs set,15 secsonds breaks betweem sets,german volume techique,trying to increase intensity to make up for my other weakness,HIIT,circuit training,and more stuff.
What should I do to achive my goals?what techniques should I be useing?I change my w/o every 2 weeks th shock my body.
Any idea's that can help me?
Posted Fri, 09/28/2012 - 22:24
My concern with this is this ability to recover, and periods to break. Continual heavy movements of 90% or greater without some kind of passive recovery will put you in an overtrained state in a hurry.
To simply state that a m-w-f schedule with a squat, push and pull is great but to do so without any mention of recovery or rest is careless at best. A program of 1-3 reps will put an incredible amount of stress on the tendons, ligaments and the cns and to propose this program without consideration of this is irresponsible...
I currently incorporate 2 max effort days per week with 2 sessions that focus on speed and supporting exercises. To suggest that i'm to do THREE weekly max efforts of 90% or greater on the SAME bodypart is totally asinine...
Go ahead, chase this crap if you want, just be prepared to pay for it, too
Posted Sat, 11/24/2012 - 18:51
Of course...guess you would advise bosu balls & physioballs? This is a good program, all about hard work and heavy lifting. Can't stand people that throw out the wrod overtraining...it's hard work, be a man
Posted Thu, 12/06/2012 - 12:45
If you look at the strongest and most athletic athletes in the world, they are that because they obviously work hard BUT smart, too..
____ programs like these are all over the web, authored by guys just trying to make a name for themselves, or get a blog off the ground, a million different reasons..
Sure, this is a great program if you're pounding red bull between your ____ because your recovery time is shortened to a millisecond. Go right ahead..
Another thing is that all these bs programs and forums are full of headstrong, 20 iq idiots who's only claim to anything in their life was that they went to a 1 rep max 3 days a week. Just like listening to pot smokers try to explain to you how they function perfectly while smoking it, yet don't understand why they're 53 years old and rent a 7x10 room in a 5 bedroom house with no furniture..
Train smart and hard, rest and grow. Perhaps this is too complex a routine for you to comprehend...
Posted Thu, 12/06/2012 - 16:15
Jim,
I'm not saying this is the end all program, but incorporating singles, doubles, and triples are good ideas. I actually don't follo this, I follow workouts Mr. Cory Gregory has designed for me I'm just saying over training is over used
Posted Thu, 12/06/2012 - 18:51
I hear you, Jordan. Yes, this word can be overused but i think the importance of paying attention to it is overlooked.
and yes, singles-doubles-triples are amazing. They are they building blocks for strength, as they directly effect the central nervous system and create long term strength, where training for hypertrophy is temporary if discontinued. I wholeheartedly agree with you.
I follow a westside barbell program that i've adjusted alot for my recovery needs. 4 all-out sessions (2 max and 3 dynamic) can sometimes be too much and i add rest days in very often..
I cannot tell you how amazing this program is, i've never been this strong in my life. I', 53 and was 173 when i started this 4 months ago, first time doing barbell work exclusively, and now weigh 183, and still pretty lean. My core strength is out of control, simply never felt like this. Every 4 weeks i take a week off and i think that has been the best thing for me..
Jordan, hope your seeing some gains, too. First time in my life i've experienced strength gains from something other than simple muscle growth, just amazing..
take care..
Posted Tue, 04/23/2013 - 03:08
Actually Jim, the Chaos and Pain site is probably the most scientifically sited exercise site on the web. And the owner and OP Jamie is a World Record setting Powerlifter in his weight division. The model of the site is: lift however (rocks, bodyweight, weights), as long as it works and you enjoy it and you push yourself continually harder. Overtraining for the most part is like a Candy Cottage, you don't see it often but when you're there you know it. Most people don't push themselves nearly far enough and that is why they are weak.
Posted Mon, 10/29/2012 - 12:17
I've read the C+P blog, and as much info I can find, but I'm not clear on how a warm-up is incorporated. Is the 10x3/12x2/15x1 protocol only for worksets at the same, heavy weight, or do they include warm-up sets as well? Just sounds as if the workout would go on and on if you were warming up, say, with 5 or 6 sets before finally hitting work out sets of 15x1. Any advice?
Posted Thu, 12/06/2012 - 18:54
15x1...? This was designed by someone who has nothing better to do or doesn't work. Just adjust this to accommodate the time you have available and you'll grow. And don't max out every day you work out, unless you want tendonitis and a myriad of other complications...
Posted Fri, 12/07/2012 - 13:14
Hi Jim,
Thanks for your advice. It does sound as if it would take an age. I guess you suggest sticking to singles, but doing fewer of them, is that correct? Keep the weight heavy; keep the reps low?
Thanks again,
D
Posted Fri, 03/08/2013 - 08:11
As soon as I saw "partial squat" this article lost any sense of credibility. Unless one has patellar tracking issues, always, and I mean ALWAYS, do full squats. Anything less than full, especially with heavy volume, is begging for a knee injury. This is due to the fact that only full squats will fully activate the hamstrings and glutes in a way that builds lower body stability as well as strength.
As an exercise physiologist, I cannot recommend this program for anyone. Please consider Westside Barbell or Tom Platz/Dorian Yates style training if you want real gains. And, if you are afraid of proper form and hard work, there is always CrossFit...
Posted Tue, 04/23/2013 - 03:18
Devil's Advocate here Blaise... if Yates wasn't doing mostly partials I don't know what. Also Paul Anderson, Dan John, John Grimek, Chuck Sipes and Bob Peoples along with Bud Jeffries, and also pretty much every human monster in the sport of Strongman does partials... even their tire deadlifts are partials. Are you saying that these guys aren't/weren't strong? Tell it to Benny Magnusson. There's more than one way to skin a cat. Full range safer? Yes. Full range always makes you stronger? No.
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