I’m on my last week of Chad Waterbury’s Total Body Training. And, for the first time in my life I’ve been able to stick with a program and am noticing notable improvements in my strength and physique. Not only that but because of my improvements I’m enjoying the gym more often. It seems to be the perfect program for me…especially for my goals which are to keep myself in shape, get lean, and to get stronger. I’m not to worried about packing on massive amounts of muscle (although a little wouldn’t hurt).
My questions are…
What now? Can I just re-start the program from week 1 again? Or should I do a different program? I don’t have the time or the motiviation (if I’m being honest) to go to the gym more than three times a week.
How important are the antagonist training weeks? When the gym is slow I can perform these no problem, but when it’s busy it’s hard to tie down two areas. On the busy days I resort to regular training even though its supposed to be an antagonist day.
I’m a beginner and tried “figuring” out the antagonist muscle groups can somebody please confirm my intuition:
chest/back, bi’s/tri’s, abs/lower back, quads/hams, and what is the antagonist for the shoulder area? Any others I’m missing?
Thanks.