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[slashx9]

I've recently been going back to the gym. Im 19 and at 184 lbs. majority muscle. I still have fat on my stomach and im shooting for a six pack. or at least to see my abs again. I go to the gym and do an hour of cardio on the elliptical/ bike and my heart rate averages at 150 or so. after I do the cardio I work on arms, chest one day and legs, stomach the other day with weights. I was wondering it the cardio is hurting me or helping me. I've heard that cardio can deplete muscle as well as fat. I eat healthy and wondering if I should change my workout

[swanso5]

yes you should...search The Waterbury Method and do that...it has cardio recommendations in it too but can't remeber if it's walking or whatever...let me know what it says

[slashx9]

i would rather not do anything with Supplementation.
Is my current workout not doing anything good for me or is it just hurting me?
Im not looking to get massive either, i just want to get rid of the little fat on my stomach to show my abs.
Should I do the whole Waterbury Method or just add some into what im doing now?

[swanso5]

- supp's aren't needed
- it could be doing something but this one will do better things for you
- the ebst way to burn fat is to build muscle...don't worry you won't get massive, it's just not that easy although many people think it is
- do the full program as written

[slashx9]

Well im planning on starting the work out tomorrow. But i was wondering if you can help me out with one last thing. There are different exercises under A1 A2 B1 B2 and some dont have set/rep recorded.... what should i do for those? Im probably asking a stupid question but can you help me read this?

The Waterbury Method: Let's Do It!

Week 1 Loading: 80% of 1RM or a load you can lift for 6 perfect reps

Weeks 1-4 Tempo: 10X (one second eccentric or lowering; no pause; concentric or lifting action as fast as possible)

DAY 1

Barbell Back Squats
Sets: 10
Reps: 3
Rest: 70 seconds

A1 Dips

A2 Bent-Over Barbell or Dumbbell Rows
Sets: 4
Reps: 6
Rest: 60 seconds (between exercise pairings)

Note: A1/A2 consists of a superset pairing

B1 Skull Crushers

B2 Standing Barbell Curls
Sets: 4
Reps: 6
Rest: 60 seconds

Hanging Leg Raises
Sets: 4
Reps: 6
Rest: 60 seconds between sets

DAY 2

15-20 minutes of medium intensity jogging or GPP work

DAY 3

Barbell or Dumbbell Bench Press
Sets: 10
Reps: 3
Rest: 60 seconds between sets

A1 Partial Dumbbell Deadlift (Romanian Deadlift)

A2 Standing Barbell Military Press
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)

B1 Standing Calf Raises

B2 Upright Rows
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)

Triceps Pressdowns (or French Presses)
Sets: 4
Reps: 6
Rest: 60 seconds (between sets)

DAY 4

Same as Day 2

DAY 5

Chin-ups
Sets: 10
Reps: 3
Rest: 70 seconds (between sets)

Note: Utilize a supinated (palms up), shoulder-width hand grip

A1 Decline Barbell or Dumbbell Bench Press

A2 Standing Hammer Curls
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)

B1 Seated Calf Raises

B2 Glute/Ham Raises or Leg Curls
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)

Lunges or Step-Ups
Sets: 4
Reps: 6
Rest: 60 seconds (between sets)

Note: No rest between legs

DAY 6

Same as Day 2

DAY 7

Off


Loading

Once you’ve finished the first week of the program, the loading on all sets must be increased. Here’s how it all breaks down:

Week 2: 82.5% of 1RM for all lifts

Week 3: 85% of 1RM for all lifts

Week 4: 87.5% of 1RM for all lifts

[bmac_21]

i think it's better to do cardio AFTER weights if possible. this way, you are not tired out from your cardio, limiting the weight you can use.

[swanso5]

a1 and a2 simply means to alternate the exercises with the prescribed rest so for day do dips, rest 1min, rows, rest 1min, dips etc for all sets listed...for the exercises without sets/reps listed it will be what te second exercise says as they are in pairs except for the 1st exercise...where he listed multiple exercises, do the 1st one if possible for optimal results...this is a 4 week program too so don't go easy for any workouts

[slashx9]

thanks ill start in the morning

[slashx9]

The method really helped. Im getting close to the end of the 4th week and seen improvement. I have more shoulder, arm, chest definition... not to mention lost maybe 3-5% bodyfat (guessing).... but I was wondering, should I just re-do the same method over again or start a new workout? Ive heard changing it up can help show results.

[swanso5]

move to the anti bodybuilding program also by chad waterbury after 4 weeks of this doing both cycles

[FeeFee]

[Boss Man]

Of course you probably would. If you're doing highly aerobic movements with your whole body, after weight training fatigue, that will almost certainly be likely happen.

If you were doing stuff like 20-30 mins interval, on an Exercise bike for example, with no significant loadbearing of upper body weight, on lower body, with no significant movement of upper body either, you would almost certainly get a different scenario.

[swanso5]

you're better off not making through the aerobics class than not making it through your wts workout