Barbell Back Squats Sets: 10 Reps: 3 Rest: 70 seconds A1 Dips A2 Bent-Over Barbell or Dumbbell Rows Sets: 4 Reps: 6 Rest: 60 seconds (between exercise pairings) - here is part A of the Waterbury Method. so i would do the dips in sets of 4 and 6 reps (or 6 times) in each set? so basically A1 is done ...

ok thx guys for all of ur help (even though I may have drove u crazy haha) when I feel something is not right I would usually say it to the person & question them but as I said I have heard this thing several times from the same people but its good that I am learning from u guys who seem like yo...

nooo lool thats not wot i meant.. i can lift heavy.. but wouldnt a girl get bulky ? as i said b4.. i have been hearing sooo many stuff u wont even believe it ok.. and that is 1 rumor as i said .. right or wrong ??

ya i dontttt want mannnn musclesss loool! this is the waterbury site http://www.t-nation.com/readTopic.do?id=534922 ... there are things that say a1 a2 that i dont understand or b1 b2 lol. but since i am a girl..do i follow the same routine and plan u told me? no ab workouts or anything like that? i...

ok thxxxx swansoooo onceee again. I've been hearing sooo many different things lol & a lot of people say you can't spot train and u have to always work each body part like on seperate days (example: back/chest one day, legs/arms another day, etc..) but I'm happy you cleared that up for me. I sea...

ok so ab exercises are not efficient & they do not burn calories.. I got that. So I should do HIIT training & as you said the more stimulation I get in a short amount of time the better the results. But as I said before I want to lose the weight then tone, & I do that by training with we...

hey swanso thanks so much for replying. I really appreciate all of the help I am getting from both you and boss man. I just had one quick question though about the ab exercises.. you said crunches dont work & I believe that but what about something more advanced than regular basic crunches when ...

thx for replying again. I will try to add more protein to diet, but other than that you said it looks good right? what about these questions: 1. should I lose fat on abs by doing cardio before starting to do abs excercises & weight training? 2. what exactly is HIIT? I usually run 4 miles a day b...

thx boss man for replying. meals vary, but this is what it looks like in 1 day: 8:00 AM (Breakfast) - Cherrios & 1/2 cup low fat milk - Dannon light & fit yogurt 10:00 or 10:30 AM (Snack) - 1 Zone Perfect Nutrition Bar 1:00 PM (Lunch) - 1 Can of light tuna - 1 Brown Wheat Tortilla bread (fro...

hi I am 5 ft. 7 in. and current weight is 160 pds. I am trying to get down to 140 or 145 pds. I used to workout but then I stopped, and I pretty much eat healthy. ex: fruits, veggies, portioned meals, no oil in foods, etc. I am just getting back to working out & I have fat on lower also "lo...

So basically I should consume a little of everything.. Proteins, Fats, and Carbs? I understood what you told me about adding a sixth meal but could you elaborate a little more on the proteins and carbs? As I said before I just want to lose fat and gain lean muscle & I saw that you pointed that o...

Also, how can I switch up ab routine so it won't form into a platue? If I increase reps or just change up the exercises a little will that do any good since you told me to work on abs 3X a week?? I'm running a lot & I started the interval training, but should I lose the layer of fat on abs FIRST...

so basically swan i should do like explosive running and then slow down then start fast then slow down again right for a period of time?

start interval training over steady state running which is useless for everything

could you explain that a little more to me swan? Thank You!!

18 yr old female Weight- 154 pounds Goal-140 pounds Height- 5 ft 7 in **Similiar post in the ABS forum** I eat very healthy food which consist of carbs and protein every 3-4 hours. I eat at least 4-5 times a day and I try not to eat after 6-7 PM..does that help? I usually eat a lot of Fruits, Veggie...