Waterbury PT 10/17 & 10/19

Training Bodybuilding
61

[quote]FamilyJewels wrote:
What’s the difference in mechanics between a back, overhead, and front squat?

Thanks.[/quote]

It depends on your stance with each variation, but as a gross generalization: back squats work the lower back more than overhead and front squats. Overhead squats are great for the quads. Front squats are great for the quads and abs. But, there’s much carryover between all exercises in terms of what muscle groups are stimulated. The key is to use all variations throughout your cycles.

62

Chad,

I know that deadlifts are primarily a lower body exercise, and I know the basic reasoning behind this, but I can’t convince my friend not to deadlift on back day. Could you post any sort of proof to show that the deadlift is a lower body exercise? Thanks

P.S. Nice haircut, good to know having shoulder length hair doesn’t reduce my t-levels.

63

[quote]Djwlfpack wrote:
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!

[/quote]

2 cycles is a good choice. After that, move to Waterbury Method, then Art of Waterbury.

64

[quote]KFall wrote:
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 [/quote]

To maintain other muscle groups, I suggest 2 sessions/week with parameters such as 3-5x3 and 3-4x6.

65

Hi CW, i have a rather simple question. Whats GHR? I couldn’t find it.

Just finished TBT, it was a really neat program and i love all the variety.

I’m thinking of starting the velocity diet in a week or so and going on the really cool looking WM.

Thanks for all the info dude, T-Nation really does rock. To bad the products weren’t cheaper lol

[quote]Chad Waterbury wrote:
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.

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.
[/quote]

66

Let’s just say a leg curl is 100% hamstring involvement and a leg extension machine is 100% quads. Easy enough, but I’m curious to what you would rate the better, more compound exercises with % of muscle involvement.

What’s your % guess on:

-Deep, full, narrow stance squat

-Deep full wide stance squat

-RDL

-Stiff leg DL

-high box step up

-lunges

67

Too bad the freaking shipping went up so high!

GHR means glute ham raise.

68

I just wanna share something with you guys real quick.

Snatch grip DL’s are brutal!!! I’m hurting in muscles that I didn’t know I had. I can’t even explain why some of these muscles are sore, but they are. Muslces are hurting that aren’t even prime movers. Muscles that I didn’t know I was using at the time!

It feels like I’ve been through one of those medieval torture machines where they crank the ropes and stretch your body until your limbs rip apart.

I warn you, only try them if you want some real, disabling, discomfort the next day. Go heavy too.

69

[quote]nopal_juventus wrote:
Chad,

I know that deadlifts are primarily a lower body exercise, and I know the basic reasoning behind this, but I can’t convince my friend not to deadlift on back day. Could you post any sort of proof to show that the deadlift is a lower body exercise? Thanks

P.S. Nice haircut, good to know having shoulder length hair doesn’t reduce my t-levels.[/quote]

Proof? Have him perform 5x5 deadlifts with a large load. That soreness in stiffness in the lower back? Yep, that’s the proof.

70

Are you saying that his back will be sore, or are you saying that his lower body will be sore?

I think his friend does DL’s on back day because he knows that it makes his lower back sore.

71

Hey Chad! How are ya doin?! Got a couple of questions for ya.

1)Can we get a model of your periodization? (The ones that you incorporate the most?

  1. My friend has been out of the lifting bizz for while, what program would you suggest he use to start back up from a 3-4 month hiatus?

  2. What is you lastest venture? In terms of weightlifting and fitness?

Thanks for your time!

72

[quote]Chad Waterbury wrote:
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

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.
[/quote]

my first time posting during prime-time b/c im usually at work when youre on, i was really excited when i saw i could make this one. thanks for the fast reply and sharing all of your knowledge
-matt

73

[quote]Proof? Have him perform 5x5 deadlifts with a large load. That soreness in stiffness in the lower back? Yep, that’s the proof.
[/quote]

That’s his exact reasoning. He says that since he feels it in his back, as opposed to his legs, it should be done on back day.