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romiel · Joined: 13 Feb 2007 Posts: 51

in total body training program for waterbury it says to choose 4 compound exercises and 2 single joint. and change the exercises every 2 weeks.

does this mean for example to choose BB bench press for chest for weeks 1 and 2 and do it in the 3 workouts? or do it in 1 of the 3 workouts for 2 weeks?

for example is it
work1,2 and 3 i do BB bench?
or work1 BB bench, 2 incline and 3 decline?
in the first 2 weeks?

also antagonist week means to do 3 pairings right?

swanso5 · Posted: Wed Jan 16, 2008 12:46 am Post subject:

you'll choose your 6 exercises (you can have 6 compounds if you want and i would advise you do over single joint exercises) and do them for 2 weeks then change them...what i suggest to make it easier is to choose 12 exercises, then rotate every 2 weeks so you'll know what wt is going to be about right looking back from your previous phase instyead of having to guess every session...so you might do this for 2 weeks - deads, db rows, bench press, face pull, shoulder press, bulgarian split squat then for the next 2 weeks you might do this - back squat, seated row, db incline, chin ups, rack pulls, reverse lunge...then run through these twice each for the 8 weeks

weeks 1, 3, 5, 7 you'll perform each exercise with straight sets so you'd bench, rest, bench, rest ext for all sets and then move to the next exercise and repeat

weeks 2, 4, 6, 8 you'll pair exercises so taking bench and rows for example you'd do bench, rest, row, rest, bench etc for all sets listed....you'd have 3 pairs like this each session

romiel · Joined: 13 Feb 2007 Posts: 51

thanks swanso

and do i have to increase the weights every workout or every week?

Christopheel · Joined: 02 Jul 2007 Posts: 931

Every workouts, not able to put more ? Change your exercises or set/rep formula

gracie · Joined: 16 Jan 2008 Posts: 19

hi , have been working out with weights for a while but with no real structure. need to loose body fat and tone up was wondering is waterbury tbt good place to start 36 female.
Thanks

swanso5 · Posted: Sun Jan 20, 2008 2:12 am Post subject:

ROMIEL

- increase wt each session as stated in the program

GRACIE
- yes it would be a good place to start

gracie · Joined: 16 Jan 2008 Posts: 19

Just one more thing , wondering since days i can get to the gym limited ( 4 ,on a good week 5 - child care constraints ) is it ok sometimes to do intervals in the same session as strength training
Thanks
Gracie

swanso5 · Posted: Sun Jan 20, 2008 9:42 pm Post subject:

do them after but don't let you total work out time excedd 1 hour

gracie · Joined: 16 Jan 2008 Posts: 19

Sorry more questions.
waterbury total body training
it says increase weights by 1.25-2.5 % each workout. I have only just started with 7.8 kg dumbbell and next one up is 12.6 kg .The 7.8 is doable but not the 12.6 kg
also wondering is deadlift with dumbbells ok- straight legs , straight back- confused cause ive seen a lot of variations
Also coming from doing a lot of cardio to increasing weight training and find going to gym for 40 mins for weight training only, weird- feel like ive done no work- is that normal or should i feel like ive exerted myself more?
Thanks again
Gracie

swanso5 · Posted: Tue Jan 22, 2008 11:20 pm Post subject:

- you don't have adjustable wts? if not than maybe add 1 rep to each set each session
- regular deadlifts are the one's to use, not the stiff legged deadlifts but what one does the program say? yes db'd are fine
- lift heavier if you think you can, stick to rest periods and increase wts where ot says...it will get hard sooner or later

gracie · Joined: 16 Jan 2008 Posts: 19

Started TBT waterbury , 3 days a week suits. Im still a bit confused about weight increases. You should try and increase weight slightly on each wo0rkout right? well if workout 1 was 3 x5 and workout 2 was 3x8 so your reps have automatically increased - so as long as your total weight lifted over the 24 reps is bigger than the total for 15 reps your ok - you would have reduced your individual wt for the 24 reps but overall weight lifted is bigger
is this correct - this probably sounds daft but im kinda new to this weight stuff
thanks
Gracie

swanso5 · Posted: Thu Jan 24, 2008 10:23 pm Post subject:

there are 3 different sessions and the wt increases are relevant to the different sessions like this:

mon - 3 x 5 at 20kg...increase next week

wed - 3 x 8 at 15kg...increase next week

fri - 2 x 15 at 10kg...increase next week

does that help?

gracie · Joined: 16 Jan 2008 Posts: 19

aah ! - the fog has cleared
Thank you.
ok so on the next weeks workout 1 if i cant do 3x5 with the next weight up would i do a few extra reps on each set with same weight?
Thanks again
Gracie

swanso5 · Posted: Thu Jan 24, 2008 10:37 pm Post subject:

adding reps will only make some of days the same...my suggestion is this:

add uo the total reps per exercise that day (3 x 5 = 15) and move to next wt but do as many sets as you need to get 15 total reps which might look like this;

4, 3, 2, 2, 2, 1, 1, 1, 1 which is 9 total sets...next session your aim is to reach 15 total reps in 8 sets at least but stop at 5 reps/set, don't do 6 and hopefully we can work up to 3 x 5

gracie · Joined: 16 Jan 2008 Posts: 19

Thanks, i can proceed now with some idea of what i am at.
Let the games begin!!
Gracie