I've been wanting to change program for a while and Cassie suggested this program! I just want to understand it a bit more. i don't understand certain "terminologies" and I need someone to break it down for me.
This is the program I will follow, but for how long should I follow it? I followed first program for 3 months. It worked at first, but I have seen no progression in the past couple of weeks.
Will this program help me more with muscle gain/fat loss as opposed to 3 X 10?
I BOLDED what I don't understand.
ONE thing...I do not understand in some of the sets there are NO rest periods? At all? Is it like doing 4 x 6 continuously or at least add 20-30 sec rest?
The Waterbury Method: Let's Do It!
Week 1 Loading: 80% of 1RM or a load you can lift for 6 perfect reps
Weeks 1-4 Tempo: 10X (one second eccentric or lowering; no pause; concentric or lifting action as fast as possible)
What does 80% of RM means? And how do I know what weight to pick?
What does 10X tempo means? Should I list fast and lower slowly?
DAY 1
Barbell Back Squats
Sets: 10
Reps: 3
Rest: 70 seconds
Hanging Leg Raises
Sets: 4
Reps: 6
Rest: 60 seconds between sets How should I perform these, is there a time-limit for HOW long I should keep legs raised?
DAY 2
15-20 minutes of medium intensity jogging or GPP work
DAY 3
Barbell or Dumbbell Bench Press
Sets: 10
Reps: 3
Rest: 60 seconds between sets So for this I keep the same weight throughout. Okay I got things confused between lbs and kgs. with 20lbs I can pull 8-10, so should I go for 30lbs or 35lbs?
Chin-ups (I will be doing IF I CAN pull ups or Lat Pull down instead with A LOT more weight. I usually do 60-70lbs, 6-10 reps.)
Sets: 10
Reps: 3
Rest: 70 seconds (between sets)
1 - use a wt you could do 8 times by yourself but not 9
2 - lower the wt slowish and lift it as fast as you can
3 - dips, no rest, bent rows, 1min rest
4 - no time limit, just lift and lower as normal
5 - use a wt you can do 6 reps with by yourself but not 7...you might need a testing week to fond some of these wts
6 - lift and lower as nornal...if you can do the reps without wt then add wt...on the last set you shouldn't be able to do more reps then is suggested
7 - if you can't do chin ups then do inverted rows
swanso5 wrote:1 - use a wt you could do 8 times by yourself but not 9
2 - lower the wt slowish and lift it as fast as you can
3 - dips, no rest, bent rows, 1min rest
4 - no time limit, just lift and lower as normal
5 - use a wt you can do 6 reps with by yourself but not 7...you might need a testing week to fond some of these wts
6 - lift and lower as nornal...if you can do the reps without wt then add wt...on the last set you shouldn't be able to do more reps then is suggested
7 - if you can't do chin ups then do inverted rows
Thanks Swanso, that clarifies it for me! So even if I can do "8 reps" with that weight, I still do 3-6 reps (according to the exercise with the sets given (4-10)?
I believe i have to increase the 80 % every week, how do I do that? By adding more weight, right?
Lets say I squat with 40lbs, next week I should squat with 45lbs?
I had some questions regarding the Waterbury method as well...
1) For dips, hanging leg raises, and chinups....how can i add weights? or should i just do them without weights?
2) Just to clarify, I understood correctly...In day 2 for dips...there's NO rest between sets...correct? It's pretty hard to go without any rest...so just wondering.
3) Is it ok to do DB curls instead of BB curls...For some reason I can do 25 DB curls each hand, but can't do more than 40BB curls....any ideas why? which should i do?
4) How long should i do this workout program for? 1 month or more? What programs should I be doing after this? I'm trying put on 5-10 pounds of lean muscle mass...
Swanso...I'm not sure the program I'm doing is for muscle mass. I want to gain muscle, which program is best? Is the one I'm doing okay for muscle mass?
I just realized there are MANY programs by him.......