Workout....Effective for getting Leaner and Stronger?

bwetterauer · Post by **bwetterauer** » Tue Feb 10, 2009 3:14 am

I really want to get leaner, lose some weight, but also get stronger and quicker.

What am I missing or what changes would you make in workout?

MON
Lunch
Basketball or Cardio (30 minutes)
After Work
Chest - Bench Press (4x6), Incline (4x8), Flys or Decline Press (3x12), Dips (3x10)
Back - Lat Pulldown (4x8), Rows (4x8), Back Extentions (3x10)
Triceps - Tricep Pushdowns (4x8), Tricep Extensions (3x8)
Biceps - Hammer Curls (4x8), Bicep Curl (4x12)
Abs - Upper Abs

TUE
Lunch
Swimming or Cardio (30 minutes)
After Work
Legs - Sqaut (4x12), Lunges (3x12), Leg Extension (4x10), Leg Curl (4x12), Calf Raises (3x12)
Shoulders - Dumbbell Presses (4x8), Lateral Raise (3x8), Front Raise (3x8), Rear Raises (3x8), Shrugs or Upright Rows (3x8)
Abs - Side and Lower

WED
Lunch
Basketball or Cardio (30 minutes)
After Work
Basketball or Cardio (30 minutes)

THUR
Lunch
Basketball or Cardio (30 minutes)
After Work
Chest - Bench Press (4x12), Incline (4x12), Flys or Decline Press (3x12), Dips (3x10)
Back - Lat Pulldown (4x12), Rows (4x12), Back Extentions (3x10)
Triceps - Tricep Pushdowns (4x12), Tricep Extensions (3x12)
Biceps - Hammer Curls (4x12), Bicep Curl (4x12)
Abs - Upper Abs
Tennis - 2 hours

FRI
Lunch
Swimming or Cardio (30 minutes)
After Work
Legs - Sqaut (4x12), Lunges (3x12), Leg Extension (4x10), Leg Curl (4x12), Calf Raises (3x12)
Shoulders - Dumbbell Presses (4x12), Lateral Raise (3x12), Front Raise (3x12), Rear Raises (3x12), Shrugs or Upright Rows (3x12)
Abs - Side and Lower

SAT
Run (30 minutes) or play tennis

SUN
Rest or play basketball or tennis

swanso5 · Post by **swanso5** » Tue Feb 10, 2009 4:31 pm

lots here so here we go...

- take out flys
- can you do pull ups? if so then you never need to do pulldowns again really
- back extensions...no
- arms a waste of time in the long run
- upper abs...really???
- leg extensions...never again please
- leg curls too
- calf raises ditto
- abs are one muscle, train it like you wouldnay other muscle...you dont do mid chest mon, upper chest tue and lower chest wed
- too much cardio...sport activity i'm all for but if you don;t do that then leave the shitty cardio out of it
- same program twice in 1 week??? not good
- sport, wts thgen tennis...c'mon now...seen the movie overboard???
- shoulder raises may be the most ordinary set of exercises one can do, ecpsecially with all the shoulder work you get from chest work already
- too much overall activity i'm sorry to say...i love you enthusiasm byt i bet your eating no where near enough to be ablwe to susain it all
- strength relies on heavy wt, not sets of 8 - 12...you need more 4 - 6 rep work and better exercises (squats, lunges, deadlifts, chin ups etc)

i've torn you down here but i'll give you something back:

1 - go to diet section and read "read before posting.." and if your current food intake doesn't resemble that then you need to change it

2 - for wts search the waterbury method and do as written

3 - as stated cut out the 30min cardio stuff and stick with sport where i'd even cut that back a little

bwetterauer · Post by **bwetterauer** » Tue Feb 10, 2009 6:12 pm

Thanks for the detailed response. I enjoy the cardio and am a basketball/tennis player so I've got to keep up with the running. Nothing is better than running on the beach after work or on the weekends.

The Waterbury Method is very interesting. Thanks for letting me know.
only tough decision is one Method to choose. I've never done Dead Lifts so I stick with Squats and Lunges.

Which Waterbury Method would you suggest?

swanso5 · Post by **swanso5** » Tue Feb 10, 2009 8:18 pm

waterbury is the title of the article, it's a training program

learn to deadlift today

bwetterauer · Post by **bwetterauer** » Tue Feb 10, 2009 8:39 pm

I downloaded a packet of Waterbury routines and there were about 10 or 12. Which one should I choose?

bwetterauer · Post by **bwetterauer** » Wed Feb 11, 2009 4:13 am

Well, I looked over the 12 routines and wanted to do the 10 x 3 Fat Loss training, but there are Deadlifts and Romanian Deadlifts in the workout. I've never done these exercises, but overall liked the program.

question is, should I do the 10 x 3 Fat Loss without the Deadlifts or spend some time before I do the 10 x 3 Fat Loss program and practice the Deadlifts.

Here's another program that I liked called the Triple Total Training by Waterbury.

What do you think of this?

Day 1 Sets/Reps Rest
A1 - Front Squats 6 x 3 @ 5RM 60 sec.
A2 - Chin-Ups 6 x 3 @ 5RM 60 sec.
B1 - Decline Bench Presses 6 x 3 @ 5RM 60 sec.
B2 - Back Extensions 6 x 3 @ 5RM 60 sec.
C1 - DB Side Bends 6 x 3 @ 5RM 60 sec.
C2 - Standing Calf Raises 6 x 3 @ 5RM 60 sec.
Day 2 Cardio Cardio
Day 3 Sets/Reps Rest
A1 - Shoulder Presses 2 x 24 @ 26RM 90 sec.
A2 - Reverse Lunges 2 x 24 @ 26RM 90 sec.
B1 - Tricep Dips 2 x 24 @ 26RM 90 sec.
B2 - Standing Upright Rows 2 x 24 @ 26RM 90 sec.
C1 - Standing BB Curls 2 x 24 @ 26RM 90 sec.
C2 - DB Side Raises 2 x 24 @ 26RM 90 sec.
Day 4 Cardio Cardio
Day 5 Sets/Reps Rest
A - Box Squats 8 x 3 @ 18RM 60 sec.
B - Push-Ups 8 x 3 @ 18RM 60 sec.
C - Seated Cable Rows 8 x 3 @ 18RM 60 sec.
D - Sit-Ups 8 x 3 @ 18RM 60 sec.
Day 6 Cardio Cardio
Day 7 Off Off

I'm an active basketball, tennis and runner and participate in a few leagues during the week so I'm not going to give up that.

swanso5 · Post by **swanso5** » Thu Feb 12, 2009 12:50 am

there's an actual program called the waterbury method, i'd do that if i was you