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Achille · Joined: 01 May 2008 Posts: 7

Hi,

I used to train for 2 years, but I stopped since I had injury. Now, im thinking about going back in the gym, but I don't want to spend hundreds of dollar into personnal workout like I used to do.

I heard about the Waterbury workout, but I don't know much about it... Is this a real good serious program ? Can we download this program anywhere or we have to buy it on the internet ?

Thanks for these precious informations,

Regardless

Kevin Gariépy

(P.S. Im french, so don't look at my structure and spelling mistake ! )

cshapland · Joined: 23 Apr 2008 Posts: 48

you can get it for free if you go to tnation.com and search chad waterbury method or just google it I am currently on my second week of doing it and it seems to be fine

Achille · Joined: 01 May 2008 Posts: 7

And even if it's free it is a complete serious program that won't be the same for 5 months ?

cshapland · Joined: 23 Apr 2008 Posts: 48

it is only a four week program the one i am doing however there are lots of other great programs and articles at tnation.com

Achille · Joined: 01 May 2008 Posts: 7

Ho it's only a four week program... I see

swanso5 · Posted: Thu May 01, 2008 10:35 am Post subject:

the waterbury method is what it's called...do as written

Achille · Joined: 01 May 2008 Posts: 7

do as written... but where can I find it explained in details ?

deejaybos · Joined: 18 Apr 2008 Posts: 13

http://www.t-nation.com/readArticle.do?id=534922

There ya go. Scroll down and you'll find what to do on what days.

I'm also on my second week. Even though there aren't a lot of exercises on each day, the few that there are should kick your ass each day. I work up a huge sweat and my body is dead by the time I'm leaving the gym, so I must be doing something right. Not to mention the personal performance gains in lifts.

Once I finish up the 4 week program, I'll be posting my overall gains in another thread that I have already started.

bodhisatvab · Joined: 07 May 2008 Posts: 8

Hi guys, I've been getting my general fitness to "acceptable" level in the past one month by doing a little cardio and weights. Now I want to start a consolidated training program... and seeing how swanso and other veterans swear by it, I've decided to try this out for the 4 week duration and give my "metabolism" a kick in the arse. Razz

I had a few questions, pardon me if they sound really noobish, but:
1) What is A1,A2, B1, B2?
2) What is superset pairing?
3) On the off-days, what GPP exercises would you suggest?
4) Is supplementing really necessary? I am presently in India, and hence fancy stuff like metabolism enhancers and the like are not readily available.

swanso5 · Posted: Wed May 07, 2008 10:36 pm Post subject:

- ai and a2 are basically alternate supersets like this:

a1 - bench
a2 - row

do 1 set of a1/bench...rest as prescribed...do one set of a2/row...rest as prescirbed...back to a1 untill all "a" sets are done then move to b then c etc
- gpp is very genral..it could be interval cardio, strongman stuff, bodyweight circuits or something as simple as moving rocks from one side of the yard to the other...search google for some ideas
- no supp's needed although if you class protein powder as a supp (which i don;t) then add that in straight after training

Achille · Joined: 01 May 2008 Posts: 7

Will I get ripped if I follow Waterbury method ?

Because I am mostly training for a beautiful body...also for hockey buit mostly for beach body !

swanso5 · Posted: Thu May 08, 2008 8:47 pm Post subject:

if you train hard and eat clean you can but no program will do that if you don't do those

your priorities are out of whack too it should be the other way around

bodhisatvab · Joined: 07 May 2008 Posts: 8

Hi Swanso,

Today according to the Waterbury method, my program was supposed to be:

swanso5 · Posted: Fri May 09, 2008 8:13 am Post subject:

- well you only need to do sets of 3 for chins...just do 30 total reps even if you need to finish woth singles...you won't get better at them without doing them
- do isometric holds at the bottom position, then do negatives where you lower yourself down and push yourself back up...this will be hard to explain but i'll try...i was shit at them about a year ago so what i did was put a rope attachment on the lat pulldown and facing away from the stack with knees on the bench and ankles anchored under the knee pads, hold the ends of the rope coming over each shoulder and use a light for assistance on getting back up...you wont need a lot of wt either so i hope you can peice that together

bodhisatvab · Joined: 07 May 2008 Posts: 8

Thanks a lot..

I will try the chin ups as much as I can... till failure.

Are you talking about this: http://www.youtube.com/watch?v=UXOBHtZrxAk

Since I am a bit weak atm, can I start off with a "push" like so:
http://www.youtube.com/watch?v=44DAxF6bneY

Glute ham raises are much more effective than leg curls right? Coz after 2 I really felt my muscles stressing.