Waterbury PT 10/10 & 10/12

Training Bodybuilding
61

Yes

[quote]blake b wrote:
Thanks for the advice Chad.

  1. Can I sub in GHR raises for the leg curls and reverse hypers for the back extensions?

Chad Waterbury wrote:
blake b wrote:
Hi Chad,

I just read the post about the police academy and I am in almost the same predicament but my tests are max pushups, max situps in one minute, and a 1.5 mile run. They have guidelines they’d like you to beat and I am close on the pushups and situps and can easily beat the run time. I’d like to know how to maximize my gains on the pushups and situps. Our standard workout is running for a few minutes, then two minutes of pushups, two minutes of abs, more running or a variation, bear crawls, crab walks, more of any of the above, various bodyweight squats or squat thrusts. This is usually done nonstop for about 30-35 minutes. These workouts have also interfered with my lifting of course (or is it the other way around). I’d love to be able to do both but my shoulders will get very sore as will my hips. The academy workouts are anywhere from 1-4 days a week. any suggestions to help with the pushups and situps are greatly appreciated, as is any recommendations on a happy medium with the academy workouts and lifting on my own.

A second question: I love 10x3. I thought I had read somewhere about doing multiple sets of singles or doubles. Is there any benefit of possibly doing 10-14 sets of singles or 5-7 sets of doubles with approx. 90% if someone is looking just for strength over using 10x3?

Once again thanks for all you do
blake

My Single’s Club program would work well.

As for the PT test, I suggest you perform the circuit you described at the end of your Single’s Club workouts.

[/quote]

62

Thanks! However, the link doesn’t go straight to MM. But I found her, oh yes, I sure did.

Strange name for a website, though.

[quote]Kuz wrote:
Chad,

Nothing to ask tonight, just wanted to say I love your routines and as a thank you, I wanted to send you this:

Marissa Miller. High resolution. Enjoy, big guy.

Kuz[/quote]

63

[quote]Kuz wrote:
Chad,

Nothing to ask tonight, just wanted to say I love your routines and as a thank you, I wanted to send you this:

Marissa Miller. High resolution. Enjoy, big guy.

Kuz[/quote]

Sorry CW! Realized I put the wrong link in the first time - I corrected it now (although Keira Knightley is pretty hot too).

64

[quote]Chad Waterbury wrote:
bmf_inc wrote:
Hey Chad,

I read an older forum that listed the order you recommend your programs to be done in for maximum hypertrophy. Could you make another list with all of your programs to date? With so many excellent programs, decisions are difficult.

Thanks,
bmf

There are many lists out there. Here’s a good one:

BBB
ABBH
TTT
ABBH II
TBT
Primed for Muscle
SOB
WM
AofW
QD

[/quote]

Awesome list, where does Hybrid Hypertrophy fit in to the picture? More strenght? Clicking on your library of articles under authors is amazing. Good work!

65

Ahh good. It’s that gritty determination that I like about ya!

[quote]Chad Waterbury wrote:
Thanks! However, the link doesn’t go straight to MM. But I found her, oh yes, I sure did.

Strange name for a website, though.

Kuz wrote:
Chad,

Nothing to ask tonight, just wanted to say I love your routines and as a thank you, I wanted to send you this:

Marissa Miller. High resolution. Enjoy, big guy.

Kuz

[/quote]

66

When are you going to submit the shoulder article? Days, weeks?
Thanks for all of your hard work.

67

Chad,

Thanks for all your contributions.

I am totally sold on the higher frequency/higher work capacity type training. I think it is the real way to go and if everyone would get away from the tradition bodybuilding splits, they would see it too.

Just wanted to say thanks.

68

[quote]bmf_inc wrote:
Chad Waterbury wrote:
bmf_inc wrote:
Hey Chad,

I read an older forum that listed the order you recommend your programs to be done in for maximum hypertrophy. Could you make another list with all of your programs to date? With so many excellent programs, decisions are difficult.

Thanks,
bmf

There are many lists out there. Here’s a good one:

BBB
ABBH
TTT
ABBH II
TBT
Primed for Muscle
SOB
WM
AofW
QD

Awesome list, where does Hybrid Hypertrophy fit in to the picture? More strenght? Clicking on your library of articles under authors is amazing. Good work![/quote]

HH could go between WM and AofW

69

Chad,

Is stretching before workout necessary?

Right now I do this :
I start out jogging a few laps around the track (small track), then I do my warm up sets on some exercises, then my working sets. When I am done, I walk once around the track (small track), then stretch.

Should I also stretch before I workout?

Thanks

70

Hey Chad,
I made really nice gains on your TBT, and am wondering what program i should do next. I’m 6’2, 185 and 18 years old, before TBT i was in the low 170s. Is ABBH I designed for people just starting heavy training, or should i go with that and then ABBH II? I’ve also heard that TWM is very good after TBT.
Thanks so much.