Waterbury Thursday

Bigger Stronger Leaner Competitive Bodybuilding
1

Let’s get the questions started!

2

No questions. Just dropping you a note to thank you again for the Set/Rep Bible. I’ve applied the principles and I am seeing/feeling positive results already! You rock, bro!

3

Chad,

How does YOUR current routine look like?

What are YOUR post workout nutrition practices?

4

A 2 parter:

  1. How long can you put a muscle group “on maintanance?” For 2 years I only (yes, only) worked abs…I know now that this was perhaps the stupidest thing I’ve ever done. EVER. Now I need the rest of my body to catch up.

  2. If I’m doing ABBH 2 (started, got injured, on it again now), can I use maintance protocol on the Ab exercises?

Thanks, your programs have helped me immenseley.

5

I’ve been considering using the 10x3 method for romanian deads and standing rows to strengthen and build some parts of my back, glutes and hams. Does this seem like a good idea, or an injury just waiting to happen?

6

CW, just wondering if you read David Barr’s new article pertaining to post workout nutrition. Since a lot of your advice regarding post workout nutrition is the opposite of what he’s reporting, I was just wondering if you have changed anything, and or what are your views towards this new research?

Thanks

7

Hello Chad,

I have a few questions, which I’m sure have been beaten to death, but here I go anyway. :slight_smile:

  1. I’m a big fan of the Waterbury Method. I know you recommend switching programs every few weeks, but if I really wanted to stick with it for an extended period, would it be sufficient to do the same protocols with completely different exercises, or should I really just switch to another program for a few weeks before coming back to the WB Method?

  2. If I like the WB Method and my goals are to get bigger and stronger (of course), which program would you recommend as a follow up? I was thinking Big Boy Basics, but is that too similar to the WB Method?

  3. Regarding BBB, should the antagonistic exercises be done in typical A1/A2-type fashion, or should I just complete all sets for each exercise before moving to the next exercise?

Thanks!!

8

Chad,

Love your stuff on T-Nation. In fact, while traveling on business last week, instead of breaking open the USA Today while eating my egg white omelette (dry) and oatmeal at Cracker Barrel, I was reading through your ABBH and Waterbury Method articles. Just wondering if any of your training protocols would lend themselves to training days on Monday-Fridays with Sat. and Sun. off or EITHER Sat. or Sun. off. Thanks.

9

CW, with respect to the SSC, should one put this to use for a majority of the time or mix it more with dissipation style training? Mass and secondary strength are the order of the day.

thanks,
DH

10

No questions from me tonight, but I can see some of these questions are about nutrition.

I just want to state that since embarking on your full-body training program, I’ve been following your post-workout thoughts that you presented on your audio clip and it has made a HUGE difference. Being a tall and naturally lean guy, this advice has worked wonders for me. It seemed like a lot of food at first, but now it’s just part of my routine. Great advice. For those of you who haven’t listened to it, so so immediately.

JamminJS

11

[quote]jerinevans wrote:
No questions. Just dropping you a note to thank you again for the Set/Rep Bible. I’ve applied the principles and I am seeing/feeling positive results already! You rock, bro![/quote]

Thanks - happy to help your efforts!

12

[quote]StrikeT wrote:
Chad,

How does YOUR current routine look like?

What are YOUR post workout nutrition practices?

[/quote]

Unfortunately, my current lifestyle involves sporadic training schedules. During some weeks I train 2x, other weeks involve 6-8 sessions.

My current post-workout nutrition consists of 1 serving Surge with 5g micronized creatine. The biggest change I’ve made is within my workout. I now consume a full serving of Surge at the beginning of my training session since research has shown that a pre-workout drink will cause 2x (or more) deliverly of AA to muscle tissue. That’s a good thing!

13

[quote]Trailblazer wrote:
A 2 parter:

  1. How long can you put a muscle group “on maintanance?” For 2 years I only (yes, only) worked abs…I know now that this was perhaps the stupidest thing I’ve ever done. EVER. Now I need the rest of my body to catch up.

  2. If I’m doing ABBH 2 (started, got injured, on it again now), can I use maintance protocol on the Ab exercises?

Thanks, your programs have helped me immenseley.

[/quote]

Since I incorporate numerous compound movements w/o machine assistance, virtually none of my programs mandate direct ab work. Don’t worry about ab training at this point, instead, focus on developing the big lifts.

14

[quote]mindeffer01 wrote:
I’ve been considering using the 10x3 method for romanian deads and standing rows to strengthen and build some parts of my back, glutes and hams. Does this seem like a good idea, or an injury just waiting to happen?
[/quote]

That’s a very good idea.

15

[quote]jreed212 wrote:
CW, just wondering if you read David Barr’s new article pertaining to post workout nutrition. Since a lot of your advice regarding post workout nutrition is the opposite of what he’s reporting, I was just wondering if you have changed anything, and or what are your views towards this new research?

Thanks[/quote]

Yes, that was a provocative and comprehensive article. My hats off to big Dave!

I’m constantly manipulating all of my dietary variables. Therefore, yes, I’m experimenting with different protocols (the same is true with my training).

With that being said, the post-workout feedings that I mentioned in the audio interview are still very effective (in my opinion). But this statement is limited to hard-training trainees who need to put on mass as fast as possible (w/o worrying about a little extra fat accumulation).

16

[quote]AngryVader wrote:
Hello Chad,

I have a few questions, which I’m sure have been beaten to death, but here I go anyway. :slight_smile:

  1. I’m a big fan of the Waterbury Method. I know you recommend switching programs every few weeks, but if I really wanted to stick with it for an extended period, would it be sufficient to do the same protocols with completely different exercises, or should I really just switch to another program for a few weeks before coming back to the WB Method?

  2. If I like the WB Method and my goals are to get bigger and stronger (of course), which program would you recommend as a follow up? I was thinking Big Boy Basics, but is that too similar to the WB Method?

  3. Regarding BBB, should the antagonistic exercises be done in typical A1/A2-type fashion, or should I just complete all sets for each exercise before moving to the next exercise?

Thanks!!
[/quote]

  1. If you change the exercises, you should be able to perform the WM for 2-3 cycles.

  2. Triple Total Training would be a great follow-up.

  3. Yes, perform them in a traditional fashion. Just be sure to rest the prescribed duration between each superset (ie, exercises should not be performed w/o rest between them).

17

[quote]gottatrain wrote:
Chad,

Love your stuff on T-Nation. In fact, while traveling on business last week, instead of breaking open the USA Today while eating my egg white omelette (dry) and oatmeal at Cracker Barrel, I was reading through your ABBH and Waterbury Method articles. Just wondering if any of your training protocols would lend themselves to training days on Monday-Fridays with Sat. and Sun. off or EITHER Sat. or Sun. off. Thanks. [/quote]

Thanks for the compliment!

I assume your question refers to having the weekends off. No problemo. Either WM or ABBH can be used on such a schedule.

WM
M On
Tue Off
Wed On
Thur Off
Fri On
Sat/Sun Off

ABBH
M On
Tue On
Wed Off
Thur On
Fri On
Sat/Sun Off

18

[quote]Disc Hoss wrote:
CW, with respect to the SSC, should one put this to use for a majority of the time or mix it more with dissipation style training? Mass and secondary strength are the order of the day.

thanks,
DH[/quote]

It appears sufficient and effective to both maximize and minimize the SSC. You can either spend 3 weeks on either; or you can alternate methods throughout the week (that’s what I do).

19

CW

This is probably a weird question, but here goes. I am doing the Waterbury method, and am having good gains so far (3 weeks in). However, I am starting to see some asymmetry forming (eg, my left upper-arm is now .5" smaller than the right) where before, there was none. Would you recommended I start using dumbells for presses, upright rows, bent over rows, etc? Or should I just keep going for now, and switch it up when I start a new program?

Thanks
Alex

20

[quote]JamminJS wrote:
No questions from me tonight, but I can see some of these questions are about nutrition.

I just want to state that since embarking on your full-body training program, I’ve been following your post-workout thoughts that you presented on your audio clip and it has made a HUGE difference. Being a tall and naturally lean guy, this advice has worked wonders for me. It seemed like a lot of food at first, but now it’s just part of my routine. Great advice. For those of you who haven’t listened to it, so so immediately.

JamminJS
[/quote]

Hey man, thanks for the post! You just validated my earlier post - thanks!