I prefer to avoid giving rehab advice via computer, but I’ll give you a few recommendations.
Traction: depending on the location of your herniated disc, traction (inversion boots) can help alleviate the pain.
Check out the “Feel Better for 10 Bucks” article.
Perform 18-20 reps of reverse hypers off the edge of a flat bench. Perform 2 sets everyday with 2-3 more reps with each subsequent workout.
[/quote]
And now that I think about it, what’s the best way to do a reverse hyper off of a bench? Maybe I’m thinking of the wrong movement, but don’t the legs need to hang straight down at the beginning of the exercise?
Thank you Chad!
Check this out; I believe the first or second workout I used with the Waterbury Method I was doing 10lbs on chinups and 225 for bench.
Today I did 25lbs on PULLups for 10x3 and 260 for 4x6 (only got 5 on the last set) on the flat bench (I changed it up). This is also after 3 nights in a row of heavy drinking and partying here in Tempe (Bad Powda!).
I just thought I’d share that with you.
I prefer to avoid giving rehab advice via computer, but I’ll give you a few recommendations.
Traction: depending on the location of your herniated disc, traction (inversion boots) can help alleviate the pain.
Check out the “Feel Better for 10 Bucks” article.
Perform 18-20 reps of reverse hypers off the edge of a flat bench. Perform 2 sets everyday with 2-3 more reps with each subsequent workout.
That’s understandable, thanks for the advice… as far as hyperextensions go, or any other rehab-type exercise for that matter, how often is too much? I know that the lower back is especially susceptible to overtraining, so how often can I work it directly in addition to all the indirect work it gets in the normal course of my workouts?
[/quote]
Again, these are tough questions to accurately answer via computer. I’d advise against hyperextensions, for now. Reverse hypers represent a better choice in order to avoid compressing the intervertebral spaces.
Also, you must, must, must stretch your hamstrings, glutes, and hip flexors - especially hip flexors since they tend to hold excessive tension (ie, they’re too short) when back problems are evident. Do a search for proper hip flexor stretches.
Generally, stick to the reverse hyper prescription and avoid any direct lower-back work for a few weeks. Stretch, perform traction, perform reverse hypers; then, slowly incorporate low-load/high-rep lower-body exercise schemes.
I just finished the first phase of ABBH and was pleased with my overall mass gains. However, my chest is still lagging behind the rest of my body, both in size and strength. Most of the blame goes to poor technique and inadequate diet.
Is there a chest specialization routine you could recommend, or should I just wait for my chest to catch up?
I’m considering going back to the basics, a full body, 3x a week routine to bring my entire body up to par. Perhaps the WM, since I’m now familiar with the 10x3 set/rep scheme.
I prefer to avoid giving rehab advice via computer, but I’ll give you a few recommendations.
Traction: depending on the location of your herniated disc, traction (inversion boots) can help alleviate the pain.
Check out the “Feel Better for 10 Bucks” article.
Perform 18-20 reps of reverse hypers off the edge of a flat bench. Perform 2 sets everyday with 2-3 more reps with each subsequent workout.
And now that I think about it, what’s the best way to do a reverse hyper off of a bench? Maybe I’m thinking of the wrong movement, but don’t the legs need to hang straight down at the beginning of the exercise?
[/quote]
Yes, it’s preferable to let the legs hand straight down, but many trainees don’t have access to a reverse hyper bench. If you have access to one, great; use it without any additional resistance.
If not, prop up one end of a flat bench with 2 25 lb plates. Lay face down on the bench with your hips/legs off the end of the bench. Keep your legs straight and focus on your lower back while lifting your straight legs up and down.
I posted a schedule of your programs I was think of doing, earlier in this thread…I’m just wondering if you might have missed it…anyways I would greatly appreciate if you could make a few suggestions…
[quote]Proteinpowda wrote:
Thank you Chad!
Check this out; I believe the first or second workout I used with the Waterbury Method I was doing 10lbs on chinups and 225 for bench.
Today I did 25lbs on PULLups for 10x3 and 260 for 4x6 (only got 5 on the last set) on the flat bench (I changed it up). This is also after 3 nights in a row of heavy drinking and partying here in Tempe (Bad Powda!).
I just thought I’d share that with you. [/quote]
Great work Hoss! Just think how well you would’ve performed sans binging!
Yes, it’s preferable to let the legs hand straight down, but many trainees don’t have access to a reverse hyper bench. If you have access to one, great; use it without any additional resistance.
If not, prop up one end of a flat bench with 2 25 lb plates. Lay face down on the bench with your hips/legs off the end of the bench. Keep your legs straight and focus on your lower back while lifting your straight legs up and down.
[/quote]
[quote]leon79 wrote:
I just finished the first phase of ABBH and was pleased with my overall mass gains. However, my chest is still lagging behind the rest of my body, both in size and strength. Most of the blame goes to poor technique and inadequate diet.
Is there a chest specialization routine you could recommend, or should I just wait for my chest to catch up?
I’m considering going back to the basics, a full body, 3x a week routine to bring my entire body up to par. Perhaps the WM, since I’m now familiar with the 10x3 set/rep scheme.
Any advice would be extremely helpful.[/quote]
I wrote an articled titled “Build a Massive Chest in 6 Weeks” Check it out.
[quote]der Koning wrote:
I am about to embark on a MAJOR fat loss program. I was consider doing the following suite of your programs with some modifications
1)Big Boy Basics as is
2)ABBH I
Doing the 4 workout on a 7 day schedule
-reducing the volume from 10x3 to 8x3
and 5x10 to 4x10
3)The Waterbury Method
-reducing the volume 10x3 to 8x3 and the 4x6 to 2-3x6
-Throwing in 2 days per week of Cardio for 20-30 minutes on off days for all the programs [/quote]
[quote]Chad Waterbury wrote:
silent j wrote:
My head is spinning is if im in a gym full of hyperlordotic lap dancers in thongs doing slow tempo squats… (sorry loss of blood to the head there)
In short i need some direction buddy. The aim is fat loss, im 6’1. 217lbs, approx 18% BF and trying to get lean (i work as a male stripper so it helps being Christian Thibaudeau like (apart from the bald head!)
Im hoping you can help buddy but in the meantime ill get back to my thoughts of that spandex gym heaven…
Silent j
I’m not sure if you mistakenly posted this on my forum, instead of CT’s? But, my advice is this:
Start taking a liver support formula such as Nature’s Way Advanced Detox Formula. It sounds like you might have insufficient liver functioning.
Remain on the T-Dawg 2.0 diet and follow it to the “letter.” Or, simply incorporate Berardi’s “7 Habits of Effective Eating” plan.
Follow my Outlaw Strength and Conditioning program. It sounds like you aren’t new to training, therefore, this workout will help rip off the fat.
Take 6 grams of Fish Oil capsules everyday.
Take 5 grams of micronized creatine everyday.
Use HOT-ROX for further fat loss support. [/quote]
Thanks buddy, no this wasn’t meant for CT i just couldn’t help a little joke at the fella, especially after seeing his pics he recently posted!!!
Your advice is great iv never really looked at my liver function before and after doing some research i think you’ve hit the nail on the head.
Regarding fish oil caps’ whats the deal with the idea that the fatty acids are broken down in the incapsulating process due to the effects of light and heatr, and then rendered useless, would it be more beneficial to go straight for some of Udo’s finest?
Mate gotta say big thanx to getting back to me on this one, its well appreciated. Do you or any of the T-Nation guys get to come over to the UK for lectures because im studying my NSCA and could use some inspiring lectures?
Silent j
Chad I have a wrist injury can you give me some advice how to train with wrist injury . I can perform only squat,good mornings,pec-dec=normal; row(but I can only lift 60% of 1RM); and other exercises with light weights(40% of 1RM).
Please , I’m desperate I didn’t train 1 month ?
Unfortunately I neglected my rear delts over the past few years, and now suffer from an imbalance. While I’ve been focusing more on my rear delts as of late and see improvement, how could I successfully incorporate this work into say, ABBH or TBT? My fear is that while I could easily add rear delt work in, with any chest exercises I’d be counteracting the rear work…two steps forward, one step back. Thanks for your time and assistance! Keep up the great work.
This is a first for me so please be kind. I know all of you guys are. This is the “Baddest” site around the internet world! Bar none!
I do Brazilian Jiu Jitsu three to four times a week, Monday thru thursday most of the time. I want to get stronger and bigger, to a degree. Most of all I want to increase my performance on the mat. I do tournaments once in a while so I can test my skill but I seem to test it all the time in training. This makes it hard on my body and on my performance with the weights. (Joints hurt sometimes)
I lift anywhere from two to six times a week depending on what I’m doing but seem to get sick with the cold often. Am I overtraining? or what do you think is going on? I do eat well and I eat alot. I take Protein supps, creatine, fish oil, flaxseeds, and a multivitamin.
I thought I would start there. Hopefully you can give some advice or point me in the right direction. Please ask if you need more discription.
This is a first for me so please be kind. I know all of you guys are. This is the “Baddest” site around the internet world! Bar none!
I do Brazilian Jiu Jitsu three to four times a week, Monday thru thursday most of the time. I want to get stronger and bigger, to a degree. Most of all I want to increase my performance on the mat. I do tournaments once in a while so I can test my skill but I seem to test it all the time in training. This makes it hard on my body and on my performance with the weights. (Joints hurt sometimes)
I lift anywhere from two to six times a week depending on what I’m doing but seem to get sick with the cold often. Am I overtraining? or what do you think is going on? I do eat well and I eat alot. I take Protein supps, creatine, fish oil, flaxseeds, and a multivitamin.
I thought I would start there. Hopefully you can give some advice or point me in the right direction. Please ask if you need more discription. [/quote]
I, too, have spent appreciable amounts of time practicing BJJ.
Yes, you’re overtraining (as evident by your constant sickness). You’re right, BJJ is brutal on the joints. I often take 2-3 month breaks from training to allow my joints to heal. My advice is to take 2-3 weeks off from BJJ and follow my Anti-Bodybuilding Hypertrophy Program. If taking some time off isn’t an option, perform my Next Big 3 program since it only involves 2 training sessions/week - that’s all you should be doing at this point given the intense stress that BJJ places on your joints.