QUESTION ABOUT THE WATERBURY METHOD

YasinH · Post by **YasinH** » Wed Dec 31, 2008 2:41 pm

it says

Day 1..
Sets per Muscle Group: Chest 10, Back 10

Movement Plane: Horizontal

Examples: Flat Barbell Bench, Barbell Rows, Seated Cable Row (both back movements using a pronated grip with the width the exact same as bench press)

Reps: 3

Does this mean, we can only work out 1 chest exercise..cause usually i need 2-3.. Flat bench,Incline Dumbell,and Flys..

just curious how this 1 chest exercise would be effective?!

spawn · Post by **spawn** » Fri Jan 02, 2009 3:54 am

It is effective. Just follow program as written.

Sonuclari goreceksin.

nbsmhutch · Post by **nbsmhutch** » Sat Jan 03, 2009 12:10 pm

spawn wrote:It is effective. Just follow program as written.

Sonuclari goreceksin.

All of CW's workouts are based on lifting heavy. You don't just load a bar with your 10RM and do 3 sets of 10. You load dam near your 1RM and do 3-4 sets of 10 or 6.

On paper it seems like the volume is too low. The proof is in the gym. You have to increase the weight every week for four weeks. After a month you will see results.

mzaruba423 · Post by **mzaruba423** » Sat Jan 03, 2009 4:36 pm

there's no way you can do your 1RM 10 or 6 times, especially for 3 sets.
i'm not exactly sure how to interpret that workout, but i think that might be his method of reverse training.

basically people do 3 sets of 10 and he feels that you should load the bar with a weight that's about your 6RM and do 10 sets of 3. i did it once and hated sitting at the bench for 10 sets because i felt like one of those guys who all he does at the gym is bench press, but waterbury has seen results for himself and with clients using that method.

swanso5 · Post by **swanso5** » Sat Jan 03, 2009 9:44 pm

yasin - why do YOU need 3 variations? you probably only ndo these 1 a week too but CW has 3 great lifts usually (flies are shit) performed 3 times a week...do you think you could do morer for incline after you've done flat benches or more for incline on a day of it's own?

spawn - shit yeah

nbs - you only load 5 - 6 rep max for CW 's programs...the point is to get all sets and reps without detroying yourself and let the vol bring the gains...the wt still needs to be challenging but not until the last few sets and the closer to the last rep of the last set the better

mza - yes a method of reverse training...i'd rather do 10 sets and be big and strong with people loking at me then 3 sets and be weak and little with no one looking at me

YasinH · Post by **YasinH** » Mon Jan 05, 2009 2:11 pm

[quote="swanso5"]yasin - why do YOU need 3 variations? you probably only ndo these 1 a week too but CW has 3 great lifts usually (flies are shit) performed 3 times a week...do you think you could do morer for incline after you've done flat benches or more for incline on a day of it's own?

Swan- The reason I do 3 variations/chest exercises is to basically hit the chest with vdiff angles and motions..to understanding ,ive read and researched and also experienced that the muscles get hit alot deeper that way BUT i havent tried the waterbury method and im gonna take the great advice fellow members have given and put it to the sword today, see how i feel.. Its just i work 2 jobs and i have no time to focus on chest 3 diff times, i want to be able to work back,legs,bi and tris aswell , and i only work out 3 times a week..Usually MON,WED,FRI or whicever days i have off but i make sure i get enough rest between muscle groups

mzaruba423 · Post by **mzaruba423** » Mon Jan 05, 2009 5:01 pm

eh i think there's other ways of being strong than doing 10 sets. i was strong in the past doing 3x10 and 4x10 or 4x8, etc. i don't do it any more, but it worked for me, so i did it in the past. now i do CW's 4-6RM up to 25 reps.

swanso5 · Post by **swanso5** » Mon Jan 05, 2009 5:08 pm

cw's programs are 3 days so you're set there...you don't HAVE to train arms, you want to...there's a difference but there's some arms in there anyway and you hit all muscle groups during the week at least 1

YasinH · Post by **YasinH** » Mon Jan 05, 2009 9:00 pm

Ok I got thru Day one of the waterbury method.. i did exactly as it it written

day 1. Chest/back superset
10 x 3 with 80% rep Max and 60 secs rest in between..

results.. Well First of all before going to hit the weights i felt a strong stomach pain coming probably from the blend of superpump250,Creatine, and M1bol stack.. Anyways i waited till it stopped paining kind of and did warm up before hitting the weights..

I pushed myself and was tired at the end of the 10 X 3 ..but i dont feel anything like i normally do after a intense Chest workout!..Do i need to increase the weight or something? because i was struggling with the 60% of 5rm..What am i doing wrong?

swanso5 · Post by **swanso5** » Mon Jan 05, 2009 9:17 pm

the % won't always work out perfectly, use whatever wt allows you to reach 10 sets so if it's 80, 70, 60 or 50% use that

i.e. a pump doesn't mean shit

i.e. part 2: you wasteing youe cash with those supp's, ecspecially supermax pump

like i said, don;t mistake fatigue (your supposably intense chest workout) for intensity (wt used), they are completey different and i'll go intensity over fatigue any day of the week, week of the month, month of the year and year of the century

timtimtimmah19 · Post by **timtimtimmah19** » Mon Jan 05, 2009 9:23 pm

YasinH: All of this is from personal experience:

When I first came to shapefit I was doing massive split workouts, with anything from 3-4 exercises per body part per day. I'd come out of these workouts sore beyond belief and so tired I could barely lift arms. I was hesitant at first to switch to an upper/lower split or even a full body routine, but upon doing so (the full body) I saw huge gains in strength before a lower back injury that was own doing and had nothing to do with choice of split. Now I'm at the point where I'm trying to work way back and slow as progress is, I can attest that what you're doing will work.

As far as supplements go, nothing can beat clean and smart eating (and lots of it lol). Only thing I'd really suggest is protein powder for shakes after workouts and maybe fish oil supplements for general health purposes.

YasinH · Post by **YasinH** » Tue Jan 06, 2009 1:56 pm

I appreciate all you guys advice and i forgive you for all questions..also i wanna thank you for bearing with me all this time,as im just trying to soak all this in and start training this waterbury method..

howver, there are so many,which do you guys think would be the BEST ONE.. Im not gonna lie, for size and weight, i basically acheived all the physique i can get, but i WANT bigger Size ARMS/Triceps..I want to gain more mass now then what i already have and thats why i am here...

So basically me not feeling ANYTHING TODAY AT ALLL, after doing those 10 sets of 3 is Perfectly fine?..i do feel a lil slight soreness when i stretch arms back in a rowing fashion.. anyways next time i do this, instead of doing 10 sets of 3 1RM..on the the last 2 sets im gonna load lil extra weight on there if it feels like im not working out hard!..cause dont u need to feel fatige on the LAST REP of the 10 set?

and another thing, most of the exercise ont he water bury method are complicated for me cause i have a home gym. i cant afford a gym membership

what can i do for replacementsdd for example Squats for legs,Hanging pike for Abs, and calfs..?or tricep pushdowns, what is a good substitute

YasinH · Post by **YasinH** » Tue Jan 06, 2009 1:58 pm

'however, there are so many,which do you guys think would be the BEST ONE.."

by this i mean Which waterbury method is the msot effective or should i do

swanso5 · Post by **swanso5** » Tue Jan 06, 2009 4:30 pm

to gain 1" on your arms you'll 15pds of muscle mas increase...that's about 12 - 18mths right there if you do everything PERFECTLY

what sort of home gym do you have?

you said you were struggling with 10 sets at 60% so how can you add more wt on the last 2 sets? doesn;t make sense...make your starting wt heavier

YasinH · Post by **YasinH** » Tue Jan 06, 2009 8:08 pm

swanso5 wrote:to gain 1" on your arms you'll 15pds of muscle mas increase...that's about 12 - 18mths right there if you do everything PERFECTLY

what sort of home gym do you have?

you said you were struggling with 10 sets at 60% so how can you add more wt on the last 2 sets? doesn;t make sense...make your starting wt heavier

to gain 1inch on ams, i'll what? sorry misunderstood friend..

home gym, just a flat bench and 2 dumbbells that go from 10lbs to 50lbs and i have a barbell bench press and ez bar but its not so good cause i donthave the thing to hold up the weights steady without moving around..as u can see imbroke! lol

as for struggling, im sorry what i was tryingt o say was i was doing set number 5 and it being so hot in florida i was sweating like crazy.. i kinda have messed up a little cause instead of waiting 60 secs to rest after each i kinda did the back exercise right after the chest.. i still had power tho..make starting weight heavier and if im struggling to do 3, lower it towards the last sets or keep doing the same load?