More questions today? If so, let’s hear them!
Probs asked a ton of times but if one was to perform all of your routines in a cycle for max hypertrophy what would it be?Thanks in advance
Chad, I’m currently following the Waterbury method program in order to gain more mass. I’m a competitive powerlifter who wants to build a better base of mass and strength before embarking on a peaking cycle for a January meet. Would you suggest I remain on the Waterbury method or some other program? Thanks! I loved ABBH.
[quote]nabz wrote:
Probs asked a ton of times but if one was to perform all of your routines in a cycle for max hypertrophy what would it be?Thanks in advance[/quote]
Yes, it has been asked a million times. But if I had a problem repeating my answers, I would’ve been out of business long ago.
Here’s a plan that works:
ABBH
TTT
ABBHII
Hybrid Hypertrophy
TBT
WM
Primed for Muscle
Art of Waterbury
There are many variations on the theme, this is just one that works well.
Coach Waterbury,
I have tried your Primed for Muscle parameters for the bent row, using 125% for 6 seconds resting 75 seconds and then do as many reps as possible with 85%.
I didn’t get any extra reps with my 85% 1rm weight.
Any suggestions on adjustments I can make to get the boost from the 125%?
Should I rest more or less? Use less or more weight? Is it possible that some people just don’t respond to these parameters? Or maybe this works better for pushing exercises?
Thanks for your time. I appreciate your help.
[quote]LiftChicago wrote:
Chad, I’m currently following the Waterbury method program in order to gain more mass. I’m a competitive powerlifter who wants to build a better base of mass and strength before embarking on a peaking cycle for a January meet. Would you suggest I remain on the Waterbury method or some other program? Thanks! I loved ABBH.[/quote]
The WM method will work well for your goals. Stick to it.
Thanks, Chad. I like it thus far, as it’s training strength qualities that my peaking cycles usually neglect. I’m going to throw in the GPP ASAP on the off days.
[quote]basementD wrote:
Coach Waterbury,
I have tried your Primed for Muscle parameters for the bent row, using 125% for 6 seconds resting 75 seconds and then do as many reps as possible with 85%.
I didn’t get any extra reps with my 85% 1rm weight.
Any suggestions on adjustments I can make to get the boost from the 125%?
Should I rest more or less? Use less or more weight? Is it possible that some people just don’t respond to these parameters? Or maybe this works better for pushing exercises?
Thanks for your time. I appreciate your help. [/quote]
The postactivation potentiation method is best used for pressing exercises, or extension exercises. The bent over row method you used doesn’t work for most trainees. Stick to extension exercises.
Hey Chad i am starting to use your method of three full body workouts a week after using westside powerlifting routines for some time. I have two questions My first question is about my diet. I am at college now and according to my meal plan can only have three meals a day. Would i be best off having three large meals or trying to hoard some food and bring it back to my dorm for later. Secondly i have discovered that i have to walk several miles and up many many steps through the day and my legs dont seem to recover well anymore particularly my quads. Should i cut down on my quad work on just wait and hope they adapt to the new stress. Thanks in advance
[quote]Chad Waterbury wrote:
nabz wrote:
Probs asked a ton of times but if one was to perform all of your routines in a cycle for max hypertrophy what would it be?Thanks in advance
Yes, it has been asked a million times. But if I had a problem repeating my answers, I would’ve been out of business long ago.
Here’s a plan that works:
ABBH
TTT
ABBHII
Hybrid Hypertrophy
TBT
WM
Primed for Muscle
Art of Waterbury
There are many variations on the theme, this is just one that works well. [/quote]
Nice one coach!Alot of people on another site I go to have been reading your stuff after writing about my success with your programs,and are quite literally hooked to your writings having performing the once a weeker to failure bullshit before so were asking the order in which to perform them.Thanks CW
Quick off topic – where’d you bounce in Chicago? I worked the door at a Chicago bar for a couple of years.
[quote]scottiscool wrote:
Hey Chad i am starting to use your method of three full body workouts a week after using westside powerlifting routines for some time. I have two questions My first question is about my diet. I am at college now and according to my meal plan can only have three meals a day. Would i be best off having three large meals or trying to hoard some food and bring it back to my dorm for later. Secondly i have discovered that i have to walk several miles and up many many steps through the day and my legs dont seem to recover well anymore particularly my quads. Should i cut down on my quad work on just wait and hope they adapt to the new stress. Thanks in advance[/quote]
The more often you can eat, the better.
Don’t avoid working your quads. Stretch them every day and continue walking those steps.
[quote]LiftChicago wrote:
Quick off topic – where’d you bounce in Chicago? I worked the door at a Chicago bar for a couple of years.[/quote]
The Hunt Club on State Street.
hey Chad im looking to start a new routine and i was wondering what you think your best routine would be for me. I’m 5’7 about 120 pounds . My arms and legs lack , they are really skinny.
I’m 13 and i have time to train everyday. Any suggestions on one of your programs that would best suit me?
[quote]GerardoGGA wrote:
hey Chad im looking to start a new routine and i was wondering what you think your best routine would be for me. I’m 5’7 about 120 pounds . My arms and legs lack , they are really skinny.
I’m 13 and i have time to train everyday. Any suggestions on one of your programs that would best suit me?[/quote]
ABBH
Triple Total Training
ABBH II
Total Body Training
CW your thoughts on those ab lounges? You know the things that basically just strecth your abs then do both hip and trunk flexion in the same movement so you fold up? Thats all it basically is right a strecth?
Chad,
I am still seeing results in week 8 of TBT and would like to keep training. What rep/set parameters should be followed for week 9 and onward?
[quote]bigpump23 wrote:
CW your thoughts on those ab lounges? You know the things that basically just strecth your abs then do both hip and trunk flexion in the same movement so you fold up? Thats all it basically is right a strecth?[/quote]
Yes, I’ve seen the informercial. I think there are much better ways to train your abs such as: pull-ups, overhead presses, deadlifts, and squats.
[quote]bmf_inc wrote:
Chad,
I am still seeing results in week 8 of TBT and would like to keep training. What rep/set parameters should be followed for week 9 and onward?[/quote]
Just start at Day 1 and repeat the program with different exercises on different days.
Hey Coach,
On your ABBHI program, I’m looking for some substitutes on these exercises:
- Hanging Pikes
- Decline Sit-Ups
- Dips
- Chin-ups (are wide-grip pulldowns OK? what about narrow grip underhand pulldowns?)
The chin-ups I can manage but I would prefer wide-grip pulldowns because they target the lats (BB rows target middle back, correct?) and I’m more familiar with the movement. If chin-ups are truly much, much better, then I will do them. Same with decline sit-ups, but I don’t like holding plates to add weight.
The other two exercises I really need to change, there is no assisted chest dip machine, and I can’t do hanging pikes period (and wouldn’t know how to add weight to them).