lack of ab work out in chad waterbury method
Moderators: Boss Man, cassiegose
lack of ab work out in chad waterbury method
I am a 16 year old about 6 feet tall and weighing near 160 pounds and I am fairly new to working out about three months in and was wondering if I added an ab routine on the cardio days of the chad waterbury method if it would be a good idea
Don't bother. I just started the Waterbury method on Monday. Yesterday after cardio, I decided, "hey, I came all this way to the gym, mine as well spend a little extra time and do some ab stuff." Bad idea. As soon as I started doing some crunches I realized how much abs had already worked because I could barely get in a full set before I was hurting.
Lesson learned, stick to the work out plan, your abs will get plenty of abuse.
Lesson learned, stick to the work out plan, your abs will get plenty of abuse.
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Christopheel
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well i was not listening mindlessly but I am wanting to gain strength and muscle endurance, and he said that i should increase the amount of reps done in the waterbury method and that the exercises were good. He also recommended focusing on a muscle group a day. and that that would be more effective. I also realize the wide variety of opinions on training its incredible how many different routes you can take. I just created a workout plan that kind of follows what the trainer suggested i do tell me what you think.
Monday-legs
1. Wide Stance Barbell Squats
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each set
Hack Squats
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each set
Leg Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each set
Exercise: 1. Barbell Lunges
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each set
Romanian Deadlifts
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each set
Lying Leg Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each set
1. Seated Calf Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each
2. Dumbbell Seated One-Leg Calf Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each set
Tuesday- biceps and shoulders
Exercise: lateral side raise
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
Front Plate Raises
Sets: 3
Reps: 20
Rest: 1 minute rest between each set
Seated Dumbbell Deltoid Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each set
Exercise: 1. Alternate Hammer Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
Zottman Preacher Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
EZ Bar Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
Wednesday-back
Barbell Rows
Sets: 3
Reps: 8 Rest: 1 minute
exercise :v-bar pulldowns
sets:3
reps:12
pull ups
sets:3
reps:6
Thursday-chest
Exercise: 1. Incline Dumbbell Press
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
Exercise: Dumbbell Bench PressSets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
Exercise: Cable Crossovers
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
Friday-triceps and traps
Exercise: Cable Rope Overhead Tricep Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Exercise: 1. Triceps Pushdowns With V-Bar Attachment
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
skull crushers or Incline Barbell Extensions
reps:8-12
sets: 3
rest:1 minute
Exercise: 1. Barbells Shrugs Behind The Back
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
Exercise: Upright Barbell Rows
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
Saturday-legs
repeat day one
Monday-legs
1. Wide Stance Barbell Squats
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each set
Hack Squats
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each set
Leg Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each set
Exercise: 1. Barbell Lunges
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each set
Romanian Deadlifts
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each set
Lying Leg Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each set
1. Seated Calf Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each
2. Dumbbell Seated One-Leg Calf Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each set
Tuesday- biceps and shoulders
Exercise: lateral side raise
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
Front Plate Raises
Sets: 3
Reps: 20
Rest: 1 minute rest between each set
Seated Dumbbell Deltoid Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each set
Exercise: 1. Alternate Hammer Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
Zottman Preacher Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
EZ Bar Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
Wednesday-back
Barbell Rows
Sets: 3
Reps: 8 Rest: 1 minute
exercise :v-bar pulldowns
sets:3
reps:12
pull ups
sets:3
reps:6
Thursday-chest
Exercise: 1. Incline Dumbbell Press
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
Exercise: Dumbbell Bench PressSets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
Exercise: Cable Crossovers
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
Friday-triceps and traps
Exercise: Cable Rope Overhead Tricep Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Exercise: 1. Triceps Pushdowns With V-Bar Attachment
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
skull crushers or Incline Barbell Extensions
reps:8-12
sets: 3
rest:1 minute
Exercise: 1. Barbells Shrugs Behind The Back
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
Exercise: Upright Barbell Rows
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
Saturday-legs
repeat day one
I personally wouldn't do a Bi and Shoulder day before a Back day, because those muscles could be worked with Back, and if they're still recovering, (which is highly likely), Back training next day could suffer.
I'd be tempted to make simple alterations to that training, to something like this.
Legs
Back
Chest
Shoulders
Bi's and Tri's
This means after Back days, no Shoulder or Bi's for at least 2 days.
After Chest days, no Tri's for at least 2 days.
Also Leg 2x a week, probably isn't necessary, and if you stick to 1, you'll only need to train 5 times a week, so less issues with overtraining.
Also don't do the 5 days straight.
Split them like this.
If you train Saturdays, have Sunday off, then either Wednesday or Thursday off.
If you train Sundays, have Saturday off, then either Tuesday or Wednesday off, so in both instances you never train more than 3 days straight without rest, and you won't then take 2 days off at the weekend doing nothing physical.
That will not be too benefical with things like Stamina increases, or good calorie burning from increased Metabolism, as 48 hours of nothing, could potentially cause a slight reversal, of some of your physical improvement, thereby eating into long-term progress, and slowing the rate of progress down.
I'd be tempted to make simple alterations to that training, to something like this.
Legs
Back
Chest
Shoulders
Bi's and Tri's
This means after Back days, no Shoulder or Bi's for at least 2 days.
After Chest days, no Tri's for at least 2 days.
Also Leg 2x a week, probably isn't necessary, and if you stick to 1, you'll only need to train 5 times a week, so less issues with overtraining.
Also don't do the 5 days straight.
Split them like this.
If you train Saturdays, have Sunday off, then either Wednesday or Thursday off.
If you train Sundays, have Saturday off, then either Tuesday or Wednesday off, so in both instances you never train more than 3 days straight without rest, and you won't then take 2 days off at the weekend doing nothing physical.
That will not be too benefical with things like Stamina increases, or good calorie burning from increased Metabolism, as 48 hours of nothing, could potentially cause a slight reversal, of some of your physical improvement, thereby eating into long-term progress, and slowing the rate of progress down.