Waterbury PT 9/20 and 9/21

Training Bodybuilding
21

Yes, you can perform a moderate amount of direct arm work while using the P10 program for chest/back.

[quote]retailboy wrote:
Can I still do limited isolation/compound arm lifts (reverse curls, forearm flexion, tri extensions) or will that cause overtraining?

I don’t think I wrote what I meant, sorry let me try again (hehe):

Can I do the perfect 10 outlined below in addition to isolation/compound arm lifts (reverse curls, forearm flexion, tri extensions) or will that cause overtraining?

Thanks!
RetailBoy

Chad Waterbury wrote:
retailboy wrote:
I talked to you last night through the private message feature, which I sincerely thank you for responding so promptly, in which you recommended to me:
“The Perfect 10 program for the chest/back. Use a 50/50 combination of compound and isolation exercises for each body part.”

1a. T-bar Row
1b. Dumbell Flys

2a. Wide Grip Row
2b. Incline Dumbell Press

3a. Wide Grip Lat Pull Down Palms Facing Out
3b. Dips

4a. One Arm Row Dumbells
4b. Deadlift

4a.Close Grip Lat Pull Down Palms Facing In
4b. Barbell Bench

Repeat

I’m planning on using the outline you provided in your article to determine the sets, reps, rest, load, and the schedule. How does my plan look? Can I still do limited isolation/compound arm lifts (reverse curls, forearm flexion, tri extensions) or will that cause overtraining?

Thanks!
RetailBoy

Your plan looks good, but don’t forget about upright rowing variations. I suggest an upright row instead of deadlifts (4b).

Yes, any and all single-joint variations are recommended. The more, the better.

[/quote]

22

[quote]Gilles wrote:
Hey CW,

I just wanted to take a sec to say thanks for your great articles and workouts. I finally feel like I’m working out smart and making awsome progress following your workouts. I just completed your Waterbury method and tested my 1RM’s last week. My bench, squat and dealift numbers all shot up.

So again thank you, and keep up the good work![/quote]

Thanks, it’s my pleasure.

23

[quote]thenanger wrote:
G’Day Chad,
Just a quick question I’m currently doing the TBT program .Would you recomend changing the exercises every workout(more variation) or stick to one exercise for a couple of weeks and try to increase the weight.
Thanks for your time
[/quote]

Stick to the same exercises for 2 weeks before switching. In other words, if your Day 1 is Monday, your Day 8 should consist of the same exercises. If you’re constantly changing exercises with every workout, it’ll be tough to ascertain if you’re progressing.

24

CW,

I’ve noticed that you are often asked about the order in which to do your programs for hypertrophy (or other) purposes. Often, you prescribe Quatro Dynamo as last on your list. What does one do after that? Increase frequency for 1-2 muscles groups at a time, rotating muscles being targeted after a set number of weeks?

Also, which of your programs is best to follow when doing Perfect 10?

25

[quote]Bob A wrote:
CW,

I’ve noticed that you are often asked about the order in which to do your programs for hypertrophy (or other) purposes. Often, you prescribe Quatro Dynamo as last on your list. What does one do after that? Increase frequency for 1-2 muscles groups at a time, rotating muscles being targeted after a set number of weeks?

Also, which of your programs is best to follow when doing Perfect 10?[/quote]

The answer depends on your goals. After QD, I like most trainees to perform AofW or P10 for lagging muscle groups. Unfortunately, the program that best fits after QD hasn’t been finished. But Staley’s 21 Day Itch would be a good follow-up to QD.

I like my Strength Focused Mesocycle during periods of P10 training (but it really depends on what you’re trying to improve with the P10 program).

26

Box Squats (Squats) 5 X 10
DB Stability Ball Press Heavy Bench 5X10

Good Mornings Heavy Posterior 4X 8
Seated Cable Row Heavy Row 6X10

CrossOver Lunge Single Leg) 3X8
Push Press Vertical Push 3X10

Pull-Throughs Accessory Posterior Chain
5X12

Close Grip Bench Tricep Push 5X10

Standing Calf Raise Calf 3X20

DB DorsiFlexion (shin splints) 3X20 superset Scapular Wall Slides Scap Circuit 3X15
Prone Cobras Scap Circuit 3X15
Internal/External Rotation Scap C 3X15

IT Band/Tensor Fascia Latae Stretch Glute Activation 3X12

Supine Bridge Glute Activation 3X12 SuperSet

–How is this for in season work to keep brute strength and balance in muscles?

For Day 1

Actually maybe a range of 4x2 would be better but what would be a good article to check out.

mmm

This is hard… What does supplemental exercises mean and what does accessory mean? And how do I combine and which rep scheme for brute strength and keeping muscle or building more for working out 2 days a week…

-Get Lifted

27

[quote]Get Lifted wrote:
Box Squats (Squats) 5 X 10
DB Stability Ball Press Heavy Bench 5X10

Good Mornings Heavy Posterior 4X 8
Seated Cable Row Heavy Row 6X10

CrossOver Lunge Single Leg) 3X8
Push Press Vertical Push 3X10

Pull-Throughs Accessory Posterior Chain
5X12

Close Grip Bench Tricep Push 5X10

Standing Calf Raise Calf 3X20

DB DorsiFlexion (shin splints) 3X20 superset Scapular Wall Slides Scap Circuit 3X15
Prone Cobras Scap Circuit 3X15
Internal/External Rotation Scap C 3X15

IT Band/Tensor Fascia Latae Stretch Glute Activation 3X12

Supine Bridge Glute Activation 3X12 SuperSet

–How is this for in season work to keep brute strength and balance in muscles?

For Day 1

Actually maybe a range of 4x2 would be better but what would be a good article to check out.

mmm

-Get Lifted
[/quote]

This looks sufficient for one workout. But I suggest you perform different exercises/parameters during your other workout.

28

ahhhhhh… this is not right…

Let me get it in here one second please

-Get Lifted

29

Day 1- Low Body
Box Squats 5 X 10

Good Mornings 4 X 8

CrossOver Lunge Sing Leg 3 X 8

Pull-Throughs 5X12

Standing Calf Raise 3X20 SuperSet
DB DorsiFlexion 3X20

Too many reps though don’t I want to have like a 2 rep scheme with 90% max?

-Get Lifted

30

Day 2- Upper Body

DB Stability Ball Press 5X10

Seated Cable Row 6X10

Push Press 3X10

Close Grip Bench 5X10

Scapular Wall Slides 3X15
Prone Cobras 3X15
Internal/External Rotation 3X15
(SuperSet)

Besides the accesorry or supplemental won’t it be better to have lower reps?

-Get Lifted

31

Day 4 Lower Body Or next week (2 workouts a week)

Pin Pull 5X6

RDL DB 4X8

Dumbell Lunges Sing Leg 3X8

Glute Ham raises 5X12

Partner Resisted Inversion/Eversion, Ankle Walks 3X15

32

Day 5 (that second week)

Wide-Grip pull-ups (weight @45pounds) 5X8

DB Stability Ball Press Single Arm 4X8

Rope Pulls to kneck 4X10

Skull Crushers 4X12

BB Wrist Extension 4X8
BB Behine back wrist curls
4X8
To failure Hang Forearm Work time

Poors mans shoulder horn3X25

-Get Lifted

33

I don’t want to lose any strength that’s for sure.

Maybe this would not be the best but I have not been able to find a 2 workout week program that takes in account keeping strength gains and keeping postural in stride, keeping my posture in a safe balance with my muscles.

-Get Lifted

34

I know this is a little off topic-compared to the questions ur getting so far, but here it goes…

I’m assuming since you have warm weather year 'round, you get some golf clients. Although you could probably write a whole series of articles on this topic, is there a particular area that you see that many golfers could do in their training to improve their game. (i.e. improving length-tension relationship of their muscles, improving the strength of their core, improving rotational power, improving their ability to stand one foot on a BOSU ball-kidding)?

Thanks,

Danny

35

Hi CW:

I just read your article on Men’s Fitness April 2005 "Backward Training ". I like this one a lot. I know in your other programs you have written you said to workout 1 day then have the next day off but in this one you saying to workout 2 days in a row using the 10 by 3 method in 3 different exercises then have the next day off.
my question is: Is this a good program for a begginer and with one of the other programs do you compare it to ?..thnx

36

Hey Chad! I am really having some big problems improving the number of pullups, chinups and dips I can do. What kind of program should i follow? My 1RM with my bodyweight is: 7 pullups and chinups and about 10 dips.

37

Chad,

It’s my understanding that you train some bad ass military and law enforcement types. I also understand you aren’t a fan of mid distance and/or long slow running for strength/mass. How do these concepts combine?

I ask because I need to get into better “martial conditioning” myself. I’ve dropped weight training to two total body sessions a week emphasizing large load compound lifts and strive to run a moderate distance on most non training days. Sometimes several hours after a training day as well. Moderate is about 2 miles, working up to 3.

I also have access to a small commercial fitness center near my home. There I perform prehab, midsection and gpp work in the evenings about three times a week. Lastly, I usually go on a 6 mile or so hike over relatively level terrain (think gravel country roads) once a week, on Sundays. that is my only training activity on Sundays.

Any suggestions, critiques or general comments on this topic?

Thanks,

Conor

38

[quote]JohnGalt wrote:
Hello,

Halfway through (after first set of dips/upright rows) I get incredibly light headed/nauseated.[/quote]

That 25rm in TTT is no joke but I’m not having any nausea or lightheadedness.

Am I missing something?

Are you supposed to combine exercises on the 3rd day?

39

Chad,

I would first like to say that your articles are amazing and I read them religiously, along with a bunch of other T-Nation writers. This has to be one of the best sites I have ever come across.

I am currently doing TBT and am loving it. My only problem is that I want to be able to add in some Olympic Lifts. The reason being is that I used to do Olympic lifts a year ago or so and I felt that is when I put on a lot of mass and I just love doing them. Though the parameters for TBT do not really lend themselves that well to Olympic lifting. How can I change the parameters, or what days would you recomend adding in Olympic Lifts over the course of the 8 weeks … (I am currently on Week6 of TBT).

Thanks

40

Chad, what do you think of burpees for enhancing recovery on off-days? If you like them (I’m currently doing full-body, 3xper week, compound only), what do you suggest for the amount of time to perform them?

thanks