better idea.
do the program for some time, then come back here and tell us how you get on and what gains you did/didn’t make. then you wil be able to tell us if it is a good program for you.
you are only 17 and have plenty time to find stuff out.
as for a rating x/10. have no idea, haven’t done your program.
I would separate squats and deadlifts on day 1 ( week 1 ). Too much overload on the lower back. In addition, you have good mornings and front squats on day 2. ( more stress on the lower back) Do you honestly think your lower back can recover quickly enough from day 1?
if you’re 14-17, your “genetics” aren’t an issue yet unless you have some trouble like no growth spurt or drastically low testosterone or whatever. Trust me on this.
Your frame will develop accordingly to hold the additional size based on the demand you put on your body and the amount of food you pump into it.
I cant even imagine doing squats and deads as antagonist moves, you probably will feel the squats more in the lower back than in the legs. What i would do is either alternate upper and lower body moves or do squats with leg curls and deads/goodmornings with 1leg exercises or leg press/hack machine. But its just my opinion, everyone is different.
pls don’t try to tell me sth about MY genetics. i had to fight with 7 meals/day at least 3000kcal, 7days/week since DAY 1! i never missed a workout, never missed a meal and hate when other people in my age get the same result with 3 small meals a day and drinking alcohol 3 days a week…
but thats ok, i get from a really skinny kid (5’5, 115p) to a quite normal kid with (5’5, 165p). and you can be sure that i know more about my body than you do
just wanted to show you my routine, because i’m quite new in the Waterbury thing and my english is not perfect so i don’t know if i designed it like he recommend…
[quote]roncesvalles wrote:
pls don’t try to tell me sth about MY genetics. i had to fight with 7 meals/day at least 3000kcal, 7days/week since DAY 1! i never missed a workout, never missed a meal and hate when other people in my age get the same result with 3 small meals a day and drinking alcohol 3 days a week…
but thats ok, i get from a really skinny kid (5’5, 115p) to a quite normal kid with (5’5, 165p). and you can be sure that i know more about my body than you do
just wanted to show you my routine, because i’m quite new in the Waterbury thing and my english is not perfect so i don’t know if i designed it like he recommend…[/quote]
As much as I respect Mr.Waterbury for his work and input, I hate it when people brand themselves with a particular person. You said “Im new to this Waterbury thing”. Well, Mr.Waterbury in and of himself is not a workout program. He just popularized total body training through his writings on T-Nation, his clients, his books and his knowledge of science.
Do it for 8 weeks, eat PROPERLY, and track your progress. Take starting and ending measurements. Be honest about your food intake (at least, with yourself) and recovery/sleep.
If you have never really lifted, then it is a good program and you will see positive results. If you have lifted but this will be a radical change for you, then you will still see results.
If you’ve been doing a similar routine for a long time prior, you have the least potential for change.
Do you have an idea of what your diet will be like?
