Waterbury PT 10/17 & 10/19

Training Bodybuilding
41

[quote]bagginz wrote:
Chad,

First, thanks for the amount of information you contribute to this forum. I have read and learned much from not only yourself but many of the others on this site. A few questions…

Finished up BBB and primary goal is converting this 25% BF into muscle, the overall work is going great and I made serious strength gains on BBB. Should I continue to watch the diet and follow up with ABBH? Still a “big guy” but hooked on the lifting as opposed to sheer cardio; would rather work it off with the free weights. Didn’t see much on your articles directly addressing someone back on track losing weight.

Current stats 34yrs, 257lbs, 25% BF, eating at 500-1000 below maintenance. Started working on this about 5 months ago, lost about 60lbs of fat and added 10 in muscle! Didn’t have any recovery problems doing BBB with cardio both after weight sessions and off days (as time/schedule would allow).

2nd issue - Do you plan on any distance support for potential clients? T-Nation is one huge resource and I can’t complain, was just wondering if you had in your plans any specific support. Maybe I should just hop a plane and get my ass to AZ for a week or two! At least the PT at my gym supports big lifting and has helped w/ my form on deadlifts and heavy squats.[/quote]

Awesome progress! Nice work.

Yes, ABBH would be a good follow-up. What eating plan are you using? Shug’s Velocity Diet might really work well for you. Also, the T-Dawg 2.0 diet is excellent.

I do phone consults, if you’re interested. Send me a PM for further info.

42

[quote]brotzfrog10 wrote:
hi chad how are things going tonight. I have a question regarding using the force velocity curve to develop a training program. After reading some of chrisitans continuum articles I was wondering if it were necessary to build every level or rep range included in the curve. For someone trying to be an athlete(baseball) would developing isometric, eccentric. concentric, explosive, and ballistic strength be necessary or would only concentric, explosive, and ballistic be of importance with little attention paid toward the others.

a second question i have is in regard to pairing opposite muscle movements. If i were to do an overhead press or dips for my vertical push movement and supersetted it with a vertical pull such as chin up or upright row that would cause me to do two exercises that cause internal rotation and some degree of scapula pronation. That would force me to do that many reps of a horizontal row to balance the damage done.

I was thinking maybe i could using pairings like this instead. Vertical Push- face pulls(causes retraction and depression cancels out elevation and pronation) then make chins and bentover rows or a stand away cable upright row where the row is done to the clavicle. Obviously chest exercises would be easier decline bench incline db row etc. could these pairings work.

One final question involving leg training. While using a two days a week training schedule is it necessary to hit both hip and quad dominant exercises in the same session. I know in your art of Waterbury you use a scenario of training four days a week alternating which between the two, but when training two days a week should both be used. Also should you stay with similiar movement patterns for those two days of training. by the way the two days of training are because of lower recovery ability(mono) and time (college). By same movement patterns i meant sticking to horizontal rowing and pressing as my upper body exercises for both training days that way each plane recieves the 50rep rule for the week (using 5x5 system)

Thanks for answering I really appreciate it and i cant wait for your book.[/quote]

I like your enthusiasm, but I think you might be complicating the big issues. Don’t try to develop all strength qualities. Instead, focus on lifting heavy with one workout, and lifting fast with lighter loads during the other workout.

Good pairings for shoulder health are:

Upright Rows/Decline DB Bench
Face Pulls/Flat DB Bench
Chins/Incline DB Presses

No, it’s not necessary to hit quad/hip in the same session. They should be separated into separate workouts throughout the week. Also, it’s not necessary to do both, but it tends to work much better.

43

[quote]Nate Green wrote:
Chad,

You seem to be a sort-of history buff (at least that’s the conclusion I’ve drawn after reading your various book-picks).

Did you ever consider going into history or did physical enhancement always shine a little brighter for you?

Read any good fiction?

Take care,
-Nate[/quote]

Hey, thanks for lightening up the conversation again.

Actually, my passion (if you want to call it that) for History didn’t surface until my college years. Although, I would despise being a History professor. Why? Because you’re basically limited to rehashing what’s already happened. I prefer to put my passion into areas that help people change the here and now. That’s why I enjoy my work.

Man, I barely have enough time to read History books; therefore, I don’t know of any good fiction. For whatever reason, I’ve never been interested in fiction since I tend to believe that non-fiction might be more applicable to improving my life/career. Strange, but true.

44

[quote]Chad Waterbury wrote:
chadman wrote:
Chad,

New topic.

Any issues with amping up neural drive too high to be productive during a workout or event? I seem to recall something from my kines days in college about athletes getting overstimulated and actually lowering performance.

also, are you planning on doing any more of your personal seminars in the future?

Thanks,

Chadman

Well, the issue of stimulation should be related to how many efforts are performed. For instance, you can’t overstimulate yourself for a 1RM squat; however, if you need to follow that effort with other max lifts, you might be drained.

I’ve got a California seminar in the works. I’ll post info once it’s confirmed. [/quote]

thanks Chad. I’ve got a training studio in Los Angeles, so I am definitely there!

45

[quote]Chad Waterbury wrote:
Nate Green wrote:
Chad,

You seem to be a sort-of history buff (at least that’s the conclusion I’ve drawn after reading your various book-picks).

Did you ever consider going into history or did physical enhancement always shine a little brighter for you?

Read any good fiction?

Take care,
-Nate

Hey, thanks for lightening up the conversation again.

Actually, my passion (if you want to call it that) for History didn’t surface until my college years. Although, I would despise being a History professor. Why? Because you’re basically limited to rehashing what’s already happened. I prefer to put my passion into areas that help people change the here and now. That’s why I enjoy my work.

Man, I barely have enough time to read History books; therefore, I don’t know of any good fiction. For whatever reason, I’ve never been interested in fiction since I tend to believe that non-fiction might be more applicable to improving my life/career. Strange, but true.
[/quote]

It’s actually not strange at all, and your argument seems to hold a lot of water. I guess I look at fiction as a sort of break (consider it junk-food reading).

Have you read the People’s History of the United States? I rather enjoyed that one (although it did have a bit of a left slant).

All in all, Chad, I’m glad you decided to go into strength training!

A few interesting non-fiction books I’ve polished off in the past month or so:

The World is Flat by Thomas Friedman
Freakanomics by Stephen Levitt

Fiction wise, I just finished Perfume (which was reccommended to me by TC).

Take care and keep in touch! By the way…the program I’m currently on ROCKS!

-Nate

46

Chad,

I seem to remember from your earlier work that you recomend keeping workouts to around 1 hour, you also suggested doing six lifts. I’m finding that following your suggestions are taking much more than 1 hour.

We just finished Art of Waterbury, which rocked, and on the 7x6 day it just seemed to take forever. I wanted to get your thoughts on that.

Also what are some good parings for power cleans and snatches?

I’ve been having very good results with your programs, thanks for all the info and keep up the great work.

Todd

47

[quote]Chad Waterbury wrote:

Awesome progress! Nice work.

Yes, ABBH would be a good follow-up. What eating plan are you using? Shug’s Velocity Diet might really work well for you. Also, the T-Dawg 2.0 diet is excellent.

I do phone consults, if you’re interested. Send me a PM for further info. [/quote]

Thanks for the reply Chad. Diet - All the research I’ve done led me down a general “clean eating” path, carbing up in the AM and adhering to some basic pre-post workout guidelines. Keeping the macros at a 40protien/30fat/30carb split and logging what I eat. AM oatmeal and use of protien powder to keep the protien up. The first month was mostly a crash diet until i ramped up on what to do right, then it was all gym related work that hooked me. Gaining confidence and seeing results while busting my ass 3x/week in the gym has to date been my biggest motivational tool.

Just a regular joe who is inspiried by the gains I’ve made and the simple things I’ve noticed, like my bench and rows are about equal in load, and that the sky seems the limit on things like squats and deadlifts. Antagonistic strengh, improving in parallel seems like the missing link most of the lightbulbs at my gym totally miss. Shows me that your approach is building a solid foundation for strength! Something about your writing style and the interest you exhibit about your field I find very encouraging. Nice to see someone so dedicated provide good information to those interested in self improvement! I’ll send a PM to find out more about a phone consult and workout review. Haven’t went into detail on the two diets mentioned but will read up on them.

Thanks again Chad

48

hi there again chad. another leg balancing question tonight. i really enjoy angnastic pairing, but with leg training it is a little difficult. since compound lower body movements both include at least knee and hip extension, using a hip/quad dominant exercise pairing would create a lot of redundency and wouldnt allow the muscles time to recover. I know you have used leg raises and different trunk flexions as pairings for squats and deads. Is this the best time of pairing or is it just as easy to pair a compound quad movement with a single joint hip/ham/back movement. I quess some imbalance might occur since there isnt a viable option for quad single joint. Lower body doesnt seem to fit into as nice a categorey as upper body pairings.

a second question deals with some of the exercise pairings would mentioned last night for the upper body. Incline benches upright rows and chins all cause some degree of internal rotation and in the case of benching some degree of scapular pronation. I know i am not telling you something new, but i was trying to balance internal/external and my scap retraction/pronation along with my elevation/depression. I am just putting to much thought into this. There are an abundance of upper body exercises that create internal rotation and scap elevation/pronation but few that retract the scap. Do i need to add up all the upright rows, overhead presses, bench presses, and chins i do and then do an equal amount of volume for my horizontal rows.(i think this explains my question better i hope)

also how much does doing external rotator work make up for doing lets say benches. Do you also need to add all the volume of your internal rotation work,benches, presses, chins and do that much for external rotation. I am going to my school library tomorrow to check out strength and power in sport hopefully this book can answer some of my questions.

thanks again for any help i really appreciate having this opportunity to pick your brain.

49

I am 16 and I am 6’0 and weigh about 190 and I was wondering if you could set me up with a routine because I want to really be big by the time I graduate I mean I want to weight about 230 or so. I look forward to start body building

If could help me I would apreciate it thank you.

50

just a simple (i hope) question for you. i really just cant seem to get my back big. for someone following your TBT with the four compound moves and 2 “supplemental” moves, what exercise would you recommend for getting the back HUGE? if you recommend bent over BB rows, which im not sure that you would, should they be done with an underhand or overhand grip? thanks -matt

51

What’s the difference in mechanics between a back, overhead, and front squat?

Thanks.

52

[quote]Nate Green wrote:
Chad Waterbury wrote:
Nate Green wrote:
Chad,

You seem to be a sort-of history buff (at least that’s the conclusion I’ve drawn after reading your various book-picks).

Did you ever consider going into history or did physical enhancement always shine a little brighter for you?

Read any good fiction?

Take care,
-Nate

Hey, thanks for lightening up the conversation again.

Actually, my passion (if you want to call it that) for History didn’t surface until my college years. Although, I would despise being a History professor. Why? Because you’re basically limited to rehashing what’s already happened. I prefer to put my passion into areas that help people change the here and now. That’s why I enjoy my work.

Man, I barely have enough time to read History books; therefore, I don’t know of any good fiction. For whatever reason, I’ve never been interested in fiction since I tend to believe that non-fiction might be more applicable to improving my life/career. Strange, but true.

It’s actually not strange at all, and your argument seems to hold a lot of water. I guess I look at fiction as a sort of break (consider it junk-food reading).

Have you read the People’s History of the United States? I rather enjoyed that one (although it did have a bit of a left slant).

All in all, Chad, I’m glad you decided to go into strength training!

A few interesting non-fiction books I’ve polished off in the past month or so:

The World is Flat by Thomas Friedman
Freakanomics by Stephen Levitt

Fiction wise, I just finished Perfume (which was reccommended to me by TC).

Take care and keep in touch! By the way…the program I’m currently on ROCKS!

-Nate
[/quote]

Yeah, here’s my take on “People’s History…” as I mentioned in the “Feed Your Head” article.

“A People’s History of the United States by Howard Zinn. This book contains everything you were never taught in your high school history class. Aside from the obviously huge liberal slant, it’s a must read for anyone interested in learning about how our country has evolved over the years.”

It feels kinda strange when I quote myself.

Anyhow, I’ve heard both Freak… and The World… are both excellent. I’ll be sure to read them.

53

For most workouts, the duration should be less than 1 hour. However, I’m beginning to alter my stance on the hard and fast “must be less than 1 hour” postulate. I think a few sessions that last longer than 1 hour will really improve your work capacity. Therefore, don’t assume the “1 hour” thing is written in stone.

[quote]Todd S. wrote:
Chad,

I seem to remember from your earlier work that you recomend keeping workouts to around 1 hour, you also suggested doing six lifts. I’m finding that following your suggestions are taking much more than 1 hour.

We just finished Art of Waterbury, which rocked, and on the 7x6 day it just seemed to take forever. I wanted to get your thoughts on that.

Also what are some good parings for power cleans and snatches?

I’ve been having very good results with your programs, thanks for all the info and keep up the great work.

Todd[/quote]

54

Hey Chad,
Just wanted to say thanks for your ABBH I program. I finished it a few weeks ago and made some great gains. I was going to move on to ABBH II, but due to my crazy work schedule, I’m going to do another round of TBT (did this earlier this year and loved it).

My question is, how many cycles of TBT would you recommend before moving on to another program/workout strategy? I’m thinking 2-3 cycles (mixing in an off week every 8-10 weeks) followed by something like your strength-focused mesocycle would be good, then moving back to ABBH or AOW?

Thanks, Chad and can’t wait for the book!

55

[quote]wrestler22 wrote:
I am 16 and I am 6’0 and weigh about 190 and I was wondering if you could set me up with a routine because I want to really be big by the time I graduate I mean I want to weight about 230 or so. I look forward to start body building

If could help me I would apreciate it thank you.[/quote]

The archives are filled with my routines. Start out with Big Boy Basics, then move to ABBH. After that, perform Triple Total Training followed by the Waterbury Method.

56

Chad,
Curious on your thoughts regarding a 5 week intensification program focusing on posterior chain and triceps. I’m interested in how you would approach this, regarding maintenence of other muscle groups and assuming one does not have access to a reverse hyper/glute ham raise.
This may be a pain in the ass request, if not, fire away.

Kyle

57

Thanks for the help Chad! I will keep you posted.

Looking for the 400Lb Squat,

Malinda

58

[quote]brotzfrog10 wrote:
hi there again chad. another leg balancing question tonight. i really enjoy angnastic pairing, but with leg training it is a little difficult. since compound lower body movements both include at least knee and hip extension, using a hip/quad dominant exercise pairing would create a lot of redundency and wouldnt allow the muscles time to recover. I know you have used leg raises and different trunk flexions as pairings for squats and deads. Is this the best time of pairing or is it just as easy to pair a compound quad movement with a single joint hip/ham/back movement. I quess some imbalance might occur since there isnt a viable option for quad single joint. Lower body doesnt seem to fit into as nice a categorey as upper body pairings.

a second question deals with some of the exercise pairings would mentioned last night for the upper body. Incline benches upright rows and chins all cause some degree of internal rotation and in the case of benching some degree of scapular pronation. I know i am not telling you something new, but i was trying to balance internal/external and my scap retraction/pronation along with my elevation/depression. I am just putting to much thought into this. There are an abundance of upper body exercises that create internal rotation and scap elevation/pronation but few that retract the scap. Do i need to add up all the upright rows, overhead presses, bench presses, and chins i do and then do an equal amount of volume for my horizontal rows.(i think this explains my question better i hope)

also how much does doing external rotator work make up for doing lets say benches. Do you also need to add all the volume of your internal rotation work,benches, presses, chins and do that much for external rotation. I am going to my school library tomorrow to check out strength and power in sport hopefully this book can answer some of my questions.

thanks again for any help i really appreciate having this opportunity to pick your brain.[/quote]

Here are some lower body pairings I use extensively:

Squats/leg curls
Deadlifts/Bulgarian Split Squats
Good Mornings/Step ups
Front Squats/GHR

For you, two good back exercises would be rope pulls to the face and upright rows. If you also perform external rotation variations, trap raises, and limit internal rotation exercises, you’ll be in good shape.

These issues are not addressed in Strength and Power in Sport, instead, “Joint: Structure and Function” by Norkin and Levangie would be an excellent choice.

59

[quote]dez6485 wrote:
just a simple (i hope) question for you. i really just cant seem to get my back big. for someone following your TBT with the four compound moves and 2 “supplemental” moves, what exercise would you recommend for getting the back HUGE? if you recommend bent over BB rows, which im not sure that you would, should they be done with an underhand or overhand grip? thanks -matt[/quote]

For an impressive upper back, choose pulling variations in all planes: upright, horizontal, and vertical are recommended. Therefore, upright rows, seated cable rows/chest support rows, and pulldowns/pull-ups are ideal. Be sure to include external rotation and trap work. And, don’t forget those deadlifts.

60

[quote]firebug9 wrote:
Thanks for the help Chad! I will keep you posted.

Looking for the 400Lb Squat,

Malinda[/quote]

My pleasure!