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fran_23 · Joined: 04 Mar 2008 Posts: 7

HI guys,
I'M ITALIAN boy, i'm 23 years old , i practise bodybuilding from more than 4 years. i'am 174 cm all and my weight is 172 lb. i have a workout 4 days a week and i need help to do a new mass plain......please give me a hand...sorry for my terrible english but I hope you will understand... i wainting for your answer ......bye Confused

swanso5 · Posted: Tue Mar 04, 2008 10:32 pm Post subject:

post your training and what you're eating each day

fran_23 · Joined: 04 Mar 2008 Posts: 7

my training is:
monday chest:
Decline Barbell Bench Press 5 set 10-8-8-6-4
Barbell Bench Press 5 10-8-8-6-4
Incline 30° Dumbbell Flyes 4set 10
incline barbell bench press 4 10-8-6-4
pullover 3*15
FRONT DELTOIDS:
Front Barbell Deltoid Raises 4*10-8-6-4
Seated Barbell Deltoid Military Presses 5*10-8-8-6-4
Dumbbell Deltoid Lateral Raises 4*10
TRICEPS:
Dumbbell Kickbacks *4-6-8-10-12
Reverse Grip Pushdowns 4*10
dips 3*10
Tuesday legs
leg ext 4*10
squat 4*10
Barbell Lunges 3*10
legcurl 3*10
Barbell Stiff Leg Deadlifts 4*10
calf 4*10
abs..
Thursday back Rear Deltoid biceps
?????????
Friday as Monday Question

swanso5 · Posted: Wed Mar 05, 2008 11:44 pm Post subject:

bodypart splits are useless

search The Waterbury Method by Chad Waterbury and do that as written

fran_23 · Joined: 04 Mar 2008 Posts: 7

why?? where i see the Waterbury Method by Chad Waterbury ??

Chipper · Joined: 04 Oct 2007 Posts: 30

fran_23 · Joined: 04 Mar 2008 Posts: 7

BUT I DO 1 SET WITH 3 RIPS???

Christopheel · Joined: 02 Jul 2007 Posts: 931

What ? read the whole article then ask the quesitons lol

swanso5 · Posted: Thu Mar 06, 2008 10:33 pm Post subject:

10 sets with 3 reps

fran_23 · Joined: 04 Mar 2008 Posts: 7

and is this training good?? i'm not very sure

HOUSTON TEXAN · Joined: 06 Jan 2008 Posts: 715

Swans, I hate to sound like a dick, and I do realize that your a PT and I am not here but I'm really not a fan of the Waterbury method.

I mean, your body doesn't even go into hypertrophy at 3 reps.

If your looking to gain mass to pick up girls go with 9-12 reps, 3-4 sets.

If your looking to gain strength, go with 6-9 reps 4-5 sets.

But if you don't have good nutrition that all your training is worthless.

swanso5 · Posted: Sat Mar 08, 2008 12:14 am Post subject:

it's not he reps per set you look at, it's the total reps

3 x 10 = 30 total reps with a wt you can lift probaby 12 times if you had to once so about 70% of your max

10 x 3 = 30 total reps with a wt you can 5 times which is about 805 of your max

you only need to perform somewhere in the vacinity of 24 - 48 reps per muscle for growth...anything more and your lifting too heavy or using shit exercises

fran_23 · Joined: 04 Mar 2008 Posts: 7

i thing that with this training i don't use all body parts!! Question

swanso5 · Posted: Sat Mar 08, 2008 9:41 am Post subject:

just do the program as it is written...don't take anything out and don't put anything in

fran_23 · Joined: 04 Mar 2008 Posts: 7

yes, next week i try this program, but my doubts remain Question